A Guide to Good Health
Over the centuries the cause of death has changed. In early civilizations the major cause of death is violence due to natural calamities and war (Although we are going back to that with the activities of insurgency in Nigeria and other Terror Organizations around the world). With Civilization man began to live in communities and due to poor sanitation and living conditions, the major killer became infectious diseases such as cholera, other diarrhea diseases, Malaria, Tuberculosis etc. With the advent of antibiotics, we reached a situation where most communicable diseases were nearly eradicated. Today, the major killer is modern lifestyle due to high levels of stress, sedentary lifestyle, high levels of obesity etc. manifesting in diseases such as heart attacks, cancer, high blood pressure, diabetes and other chronic ailments.
Health is defined by WHO as a state of complete physical, mental, social and spiritual well-being of an individual and not merely absence of disease or infirmity. Their definition is based on Bio-psycho-social model of health care. By the above definition you can agree with me that nobody will claim to be healthy but we all strive to maintain a healthy living, however diseases that cause morbidity and mortality do not show early warning signs but are silent killers and have no symptoms but are preventable and/or curable if detected early. These are lifestyle, stress induced or inherited conditions include but not limited to heart diseases, Diabetes Mellitus, Hypertension, Obesity, Dyslipidemia, Metabolic Syndrome and Cancers. Life expectancy for Nigerians is put by WHO in 2013 survey at 54 years for male and 55 years for female; In Japan it is 80 years for male and 87 years. And this Life expectancy is achievable in Nigeria if only we can adjust or modify our lifestyle to go back to our roots like our grand parents, who ate fresh vegetables/fruits or fresh foods without refrigeration and trek daily to farms instead of sedentary lifestyle, received fresh unpolluted air instead air condition, drank water instead of packaged juice. Who cooked food daily instead of weekly or monthly.
A Guide to Good Health
1) Medical & Health Check or Physical as it is called in US
This is done annually
Weight/Height/Body Mass Index (BMI)
Blood pressure monitoring for Hypertension
Blood Sugar Test for Diabetes
Breast examination mostly for female for lumps
Blood group and Genotype
Knowing your HIV Status
Blood work up for Haemoglobin, Tumour makers.
Urine and Stool Test.
Chest X Ray
Lipid profile for Cholesterol level
Kidney Function Test
Liver Function Test
Thyroid Function Test
Cancer Screening Test especially PSA for men above 40 years for Prostate Cancer, Mammography for women above 40 years and Breast Scan for women below 40 years for Breast cancer and PAP Smear for Cervical Cancer
Infection Screening for VDRL, HBsAg for Hepatitis B, Hepatitis C
Eye Check up is done every 6 months to check for Cataract and Glaucoma
Dental Check up is done every 6 months especially S & P i.e Scaling and Polishing
Heart Check especially ECG, ECHO and TMT (Stress ECG)
The human body is capable of 100% efficiency even with 99% debility and most modern ailment mentioned above are all silent killers and have no symptoms. A medical check helps the 
individual to identify his current health status, and lifestyle ailments if detected early can be controlled but if left untreated can result in heart attacks, cancer, kidney failures and other killers.

2) Exercise and Fitness
Moderate and Regular Exercise
A fit and healthy body ensures prevention from ailments, your daily exercise program may be for about an hour and should be according to age and capacity walking, jogging or Stamina Exercise will strengthen the heart and lungs. Free Hand Exercises will benefit the muscles (strength) and joints (mobility). It is advisable to have 30 mins to one-hour exercise 3 to 5 times a week. Please note that before you start a strenuous exercise you should consult your doctor for a heart check to avoid heart attack while undertaking these exercises.

3) Nutrition and Diet
The next rule of good health is to eat the right food in the right quantity at the right time.

Too much sugar – Diabetes mellitus
Too much salt –High blood pressure
Too much fat – Heart attacks

Eating Commercial foods and junk foods are associated with Cancer, Obesity and Hypertension. We also know that a high fiber diet comprising vegetables and fruits is protective against all these ailments. Accordingly we should eat balanced diet comprising of white meat (lean meat), grains, skimmed milk, fruits and vegetables and should avoid excess sugar, salts and commercial foods/ junk food. A large breakfast, a moderate lunch and a light dinner provides the right quantity of food at the right time, dinner before 7:30 pm or at worst 2 hours before going to bed. The saying goes eat like a king in the morning, like a prince in the afternoon and like a popper in the evening.

4) Stress Management
Mental Relaxation
Meditation relaxation
Sleep 6-8 hours daily

Avoid Dependencies
Avoid smoking and alcohol
Drugs – cocaine, heroine, cannabis (we-we, Igbo) , Codeine and sedative drugs without doctors prescription.

6) Safety Compliance
Automobile accident
Speed limits
Seat belts
Obey traffic light and rules
Helmet on bike
Not utilizing alcohol before driving

7) Sexual Safety
Abstinence when not with your spouse (Fidelity or Be
Condom use – proper and consistent use when your spouse has infection
Health should be looked at holistically in order to achieve optimal result. My people perish because of lack of knowledge and lack of coordinated knowledge about health can be catastrophic and dangerous, we should set or have a vision for our health, but a vision without an action is an illusion and an action without a vision is just confusion. Without seed time, there won’t be harvest and know that no pain, no gain.

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