What is a panic attack? It is a feeling of sudden and intense anxiety or fear that is caused by a perceived threat, rather than a factual attack. It can produce symptoms like nausea, feeling disoriented, tremors, rapid and irregular heartbeat, breathlessness, excessive sweating, dizziness and other symptoms. The symptoms of a panic attack are not usually life threatening, but can be very frightening as it can feel like a heart attack or a near death phenomenon. Most times panic attacks last for about 5 – 30 minutes.

Ever had a panic attack or know someone that has? Below are some ways to prevent them from recurring.

• Perform intentional daily breathing exercises. They help to prevent or to reduce the length of time of an attack.
• Regular exercise, especially aerobic will help to manage stress levels, release tension, improve mood and boost confidence,
• Avoid skipping meals as much as possible, so as to stabilize blood glucose levels.
• Reduce the amount of caffeine, smoking and alcohol intake. These worsen and prolong panic attacks.
• Join support groups. Knowing that other people are experiencing the same thing can be reassuring. You can contact your GP to put you in touch with these groups.
• Cognitive behavioural therapy (CBT) is usually done by professionals and they help in identifying possible triggers and to improve thought patterns that cause/ worsen the attacks.

Do share with us other tips that you know may be of help to someone. Thank you.

Physical effort and consciousness is needed in recent times to maintain a healthy weight as physical activity and stress, which previously led to a natural weight loss has been alleviated. Below are 12 tips to help in loosing and maintaining a healthy weight.

1. Eat regular and balanced meals. Regular meals mean small portions frequently during the day as it helps to burn calories at a faster rate, and reduces the temptation to snack on foods high in fat or sugar. Balanced meals refer to a good combination of carhohydrates, fats and oil, minerals and vitamins in each meal.
2. Consume plenty of fruits and vegetables. These are naturally low in calories and fat, and high in fibre, vitamins and minerals, which are all essential ingredients for a successful weight loss.
3. Be more active. Exercise is a very important factor in weight loss journey, as it helps to shed excess weight and to maintain it. It also provides some health benefits due to its reduction in illnesses associated with inactivity like obesity, Type 2 DM and others. Join a fitness community today.
4. Drink plenty of water. Do not confuse thirst with hunger as that can make you consume extra calories when a glass of water is all that is needed. Adequate daily intake is about 5-6 satchets or 4-5 bottles of water.
5. Eat high fibre containing foods. These help you to feel full easily and prevent unecessary intake of calories. Fibre is found in food from plants e.g vegetables, oats, fruits, wholegrain, bread (wheat), brown rice and pasta, beans, peas, lentils.
6. Ensure your food is in calorie deficit. Having a calorie chart can help you determine the energy content of each meal and to calculate what is needed daily.
7. Read food labels. Food labels usually comprise the contents in each food and the calorie in it. This is usually found on the packages and containers. Knowing how to read the labels can help you to calculate how a particular food fits into your daily calorie allowance, and to choose healthier options.
8. Take your weight loss journey slowly and give your body time to adjust to your new regimen. Get a measuring tape or a weighing scale to measure your progress and let the values motivate you in the days you feel discouraged. Remember, slow and steady wins the race.
9. Do not ban foods. Banning foods from your meals, especially those you like may be counterproductive and may make you crave them more. You can take those foods that seem unhealthy as occasional treats so long as you stay within your daily calorie requirement.
10. Do not stock up on junk food. Stocking up junk foods such as chocolates, biscuits, fizzy drinks can make you tempted to eat them. It is better to opt for healthy snacks such as fruits, unsalted rice cakes, oat cakes, unsalted or un sweetened popcorn, fruit juice.
11. Cut down on alcohol. A standard glass of wine can contain as many calories as a piece of chocolate. Over time, drinking too much can easily contribute to weight gain.
12. Consider using small plates so that smaller portions of food can be eaten. This method will help you to gardually get used to eating smaller portions without going hungry. It takes about 20 minutes for the stomach to tell the brain it’s full, so it is better to eat slowly and stop eating before you feel full.

BONUS TIP: Plan your meals. Try to plan your breakfast, lunch, dinner and snacks for the week and make sure to stick to your calorie allowance. It may be helpful to have a weekly shopping list.

These tips will help you maintain your weight and ultimately keep you healthy. Thank you for reading. Are there other tips you may have for us? Why don’t you let us know in the comment section?

Male infertility is a topic that is quite difficult to discuss and is usually limited to the company of a physician, very close family, and friends. 

According to the American Pregnancy Association, 30 percent of all cases of infertility can be traced to the male in a relationship, Which debunks the African narrative that makes women take maximum responsibility in cases of infertility. This means that if you are struggling with male fertility, you are not alone. You should also know that you may have solutions.

According to Mayo clinic and Johns hopkins which are credible sources of health information, several factors can affect male fertility. They include;

• Sperm concentration
• Sperm count
• Sperm motility
• Sperm health 
• Pre-existing genetic conditions
• Drug and alcohol abuse
• Groin injury 
• History of STIs or urinary tract infections
• Low testosterone level
• Erectile dysfunction or ejaculatory issues
• Obesity
• Smoking
• Excessive intake of caffeine
• Lack of sleep
• Poor nutrition
• Over-exercising 
• Having a sedentary lifestyle 
• Stress and anxiety
• Increased age

The good news is that there are many ways to boost your sperm, and that includes taking male fertility supplements, Such as Fertilaid (click here to order it) it is a “2-in-1 powerful male fertility pill” that can also be used as a “male prenatal vitamin.” It is formula that provides support to male reproductive health and fertility,” and that it can help with all three components of sperm health: count, motility, and morphology. Male fertility supplements are pills or tablets that can enhance your ability to reproduce, and they are different from regular daily supplements due to the amounts and types of active components.

TOP 10 ACTIVE INGREDIENT TO LOOK OUT FOR WHEN CHOOSING AN IDEAL MALE FERTILITY SUPPLEMENT

1. Zinc
2. Vitamin B12
3. Selenium and N-Acetyl cysteine
4. Folic acid
5. L-Arginine
6. Maca
7. Ashwagandha,
8. L-Carnitine
9. Vitamin E
10. Vitamin C

If you are worried because you have not conceived yet, have a chat with a pharmacist or to know more about fertility and ways to get treatment, click this link here.

The potential benefits of vitamin E are derived from two key features: its antioxidant properties, which help to fight inflammation and slow the effects of free radicals, and its moisturizing properties.

Some of these benefits include:

• Moisturizing skin- Vitamin E is found in many moisturizers as the oil has moisturizing effects which can prevent and treat dry flaky skin.
• Wound healing- Some research show that its supplement can help in promoting wound healing.
• Eczema- It helps to alleviate the dryness, itching and flaking associated with eczema and atopic dermamtitis.
• Scar appearance- When applied to the skin or taken in orally as supplement, it can treat scars or even prevent them from forming in the first place.
• Treating wrinkles- Dry skin tends to become more wrinkled than a well mosturized skin. Due to the mosturizing effects, it helps to reduce or prevent wrinkle formation in skin. Some people claim that Vitamin E treats wrinkles but this is not supported by any scientific evidence yet.
• Nail health- Supplements of Vitamin E can prevent yellow nail syndrome (characterized by peeling, cracked and yellowing of the nails). It also helps the nail health by preventing cracked cuticles and dry skin along the nail bed.
• Sunburn- It helps to prevent sunburns and to relieve the burning and itchy sensation associated with sunburn.

Do you agree with any of these health benefits associated with Vitamin E? Why don’t you let us know below?

Antacids are a class of drugs that helps to neutralize acid in the stomach. They are usually available over the counter and mostly taken orally.

Antacids are used to treat illnesses such as Peptic Ulcer Disease (PUD), Gastroesophageal Reflux Disease (GERD), heartburn and indigestion. There are anatacids which contain salts of aluminium or magnesium, having preparations that combine the salts like magnesium carbonate and aluminium hydroxide. These combinations can be used to treat certain illness. For example, Aluminium antacids is used to prevent the formation of kidney stones; Calcium carbonate antacid to treat calcium deficiency; Magensium oxide antacids to treat magnesium defciency.

Highdose antacid regimen frequently causes disturbance of gut motility. Usual symptoms are constipation and diarrhoea. It is due to the cation formed from the antacid, the aluminium salt is associated with constipation, while that of magnesium with diarrheoa. To avoid this, use the prescribed dose given by a registered health personnel.

Have you experienced or heard other symptoms associated with antacids? Please let us know in the comment section.