Dr. Uzo’s Health and Wellbeing Series 25-002 (by Dr. Uzodinma Adirieje)

 

Dr. Uzo’s Health and Wellbeing Series 25-002

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KEY MESSAGES:

1.       Eat fruits and vegetables with every meal: eat more fruits and vegetables daily!

2.       Wash your hands regularly to prevent infections: wash your hands regularly!

3.       Schedule regular health/medical checkups!

 

EAT FRUITS AND VEGETABLES WITH EVERY MEAL: Eat more fruits and vegetables daily

 

Eating fruits and vegetables with every meal is a simple yet powerful way to boost your overall health.

These nutrient-rich foods provide essential vitamins, minerals, fiber, and antioxidants that support the immune system, improve digestion, and reduce the risk of chronic diseases such as heart disease, diabetes, and certain cancers. Incorporating a variety of colorful fruits and vegetables ensures a broad range of nutrients, promoting energy, mental clarity, and healthy skin. They also help maintain a healthy weight by providing volume and fiber, keeping you full for longer without excess calories. Aim to fill at least half of your plate with fruits and vegetables, whether raw, cooked, or blended into smoothies.

Small changes, like adding a banana to breakfast, a side salad at lunch, or roasted vegetables at dinner, can make a significant difference over time.

Consistency is key—make every meal an opportunity to nourish your body.

 

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WASH YOUR HANDS REGULARLY TO PREVENT INFECTIONS: Wash your hands regularly

 

Washing your hands regularly is one of the most effective ways to prevent infections and protect your health. Our hands frequently come into contact with germs, bacteria, and viruses, which can easily spread to the eyes, mouth, and nose, causing illnesses like the flu, common cold, and gastrointestinal infections. Proper handwashing involves using clean water and soap, scrubbing all parts of the hands—including the back of the hands, between fingers, and under nails—for at least 20 seconds, and rinsing thoroughly. Handwashing is especially important before eating, after using the restroom, after handling garbage, or after touching public surfaces. If soap and water are not available, an alcohol-based hand sanitizer with at least 60% alcohol can be used. Making handwashing a regular habit not only protects you but also helps prevent the spread of infections to family, friends, and the wider community.

Consistent hygiene saves lives.

 

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SCHEDULE REGULAR HEALTH/MEDICAL CHECKUPS 

 

Scheduling and attending regular medical checkups is essential for maintaining good health and preventing serious illnesses. These routine visits allow healthcare professionals to monitor your overall health, identify risk factors, and detect potential health problems early, often before symptoms appear.

Early detection of conditions such as high blood pressure, diabetes, or certain cancers can significantly improve treatment outcomes and quality of life. Regular checkups also provide an opportunity to discuss lifestyle habits, nutrition, exercise, and mental health with a professional who can offer personalized guidance. Depending on your age, gender, and medical history, checkups may include physical exams, blood tests, vaccinations, and screenings for various conditions. By prioritizing regular medical visits, you take proactive steps to protect your health, manage existing conditions effectively, and make informed decisions about your wellbeing.

Preventive care today ensures a healthier, more vibrant tomorrow.

 

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Dr. Uzodinma Adirieje is a seasoned consultant with extensive expertise in global health, climate change, health/community systems strengthening, development planning, project management, Sustainable Development Goals (SDGs), governance, policy advocacy, and monitoring and evaluation (M&E), based in Nigeria. He provides high-level consultancy services to governments, UN agencies, international organizations, NGOs, and development partners across Africa, leveraging over 25 years of multidisciplinary experience across Africa and the Global South. He was the Chair of Nigeria’s national World Malaria Day Committee in 2019; National President and fellow of the Nigerian Association of Evaluators (NAE) during 2019 – 2022; President of the Civil Society Organizations Strategy Group on SDGs in Nigeria (CSOSG); and Chair of the Resource Mobilization sub-committee of Nigeria’s national World Tuberculosis Day Committee in 2025, etc. He’s currently President of the African Network of Civil Society Organizations (ANCSO), and Chair of the Global Consortium of Civil Society on Climate Change and Conference of Parties (GCSCCC).