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Enhance Your Height Potential: Tips on Exercises and Foods

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Though genetics primarily influence height, certain exercises and foods can foster healthy growth during developmental years, particularly for children and teenagers.

**Exercises:**
1. **Stretching:** Incorporate exercises like hanging from a pull-up bar, cobra stretch, and the bridge to improve posture and potentially add to your height.
2. **Yoga:** Enhance flexibility, posture, and core strength through yoga for better spinal health.
3. **Pilates:** Strengthen core muscles with Pilates, promoting good posture and overall body alignment.
4. **Swimming:** Embrace swimming as a full-body exercise to encourage spine elongation.

**Foods:**
1. **Nutrient-Rich Diet:** Ensure proper nutrition with a focus on vitamins (especially D, K), minerals (especially calcium), and protein. Opt for dairy, leafy greens, nuts, seeds, and lean proteins.
2. **Protein:** Include sources like chicken, fish, beans, and legumes for crucial tissue building and repair.
3. **Calcium:** Support bone health with dairy, fortified plant-based milks, leafy greens, and almonds.
4. **Vitamin D:** Aid calcium absorption with sunlight exposure and vitamin D-rich foods like fatty fish.
5. **Hydration:** Stay adequately hydrated for overall health, including bone health.
6. **Limit Caffeine and Soda:** Avoid excessive consumption, as these can hinder calcium absorption, potentially impacting bone health.

While these strategies are more effective during growth phases, genetics remains a key factor in determining ultimate height. Consult healthcare professionals or nutritionists for personalized advice, especially if growth concerns arise. Additionally, maintain good posture, as it significantly influences perceived height.

Health

International Women’s Day: Cervical cancer survivors share stories of resilience

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As the world marks International Women’s Day, 4 Communities by Communities (4CbyC) is highlighting the resilience of women battling cervical cancer. Through personal narratives, the organization aims to raise awareness about the disease, stressing the importance of early detection, vaccination, and community-driven healthcare solutions.

For Ene, the impact of cervical cancer became deeply personal following the loss of her aunt, Evelyn, and the declining health of her mother. Living in Awo-Kajola, their family’s once-vibrant evenings were shattered by grief. Fearing a tragic pattern, Ene sought answers at the One-Stop Shop for Health, where she met a clinician, Funke.

Funke’s explanation changed everything: cervical cancer was not a curse but a preventable disease. Testing confirmed Ene’s worst fears—her mother had Stage 3 cervical cancer. However, hope remained. Funke assured Ene that she and her sister, Blessing, could receive the HPV vaccine, preventing future cases.

Similarly, Jennifer’s story underscores the urgency of awareness and healthcare access. Misdiagnosed for years, her cervical cancer advanced unchecked, and by the time she received proper care, it was too late. Financial constraints and limited healthcare resources delayed her treatment, leading to her passing in 2020.

To prevent more cases like Jennifer’s, organizations like the SaliHoe Foundation are stepping in, offering free cervical cancer screenings, vaccinations, and education. Campaigns such as “Know Her, Save Her” are using digital platforms to spread life-saving information, while FemmeHealth connects women with screening and treatment options.

Directors of 4CbyC—Prof. Juliet Iwelunmor, Prof. Joe Tuckler, and Prof. Oliver Ezechi—emphasize the need for continued advocacy, early detection, and accessible healthcare.

“The fight against cervical cancer is not just about health; it’s about breaking down the barriers of stigma, access, and education,” they said. “Through collective action, we can create a world where no woman dies from a preventable cancer.”

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Diabetes: WHO’s Projection Raises Alarm Over Rising Cases in Nigeria

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The World Health Organization (WHO) has raised an urgent alarm about the rising prevalence of diabetes in Africa, warning that it is becoming a “silent killer.” Dr. Matshidiso Moeti, WHO’s Regional Director for Africa, highlighted that if swift action is not taken, the number of people living with diabetes on the continent could reach 54 million by 2045, representing the highest global increase. This warning is particularly concerning for Nigeria, where the disease is steadily on the rise.

According to WHO, over 24 million adults in Africa currently live with diabetes, with half of them undiagnosed. The condition is exacerbated by factors like urbanization, unhealthy diets, and physical inactivity, and the WHO stresses the importance of a collaborative approach to tackling the disease. Africa’s healthcare systems, which have traditionally focused on infectious diseases, are ill-prepared to address the growing burden of chronic conditions like diabetes. The continent also suffers from the lowest investment in diabetes care, receiving just 1% of health expenditure.

In Nigeria, the diabetes prevalence rate is currently estimated at 3.46% of the adult population. Regional variations are apparent, with the South-South zone reporting the highest rate at 9.8%, while the North West has the lowest at 3%. The increasing trend in Nigeria is largely attributed to lifestyle changes, including poor diet, lack of exercise, and high consumption of alcohol and sugary foods.

Dr. Uche Okenyi, a Lagos-based health expert, stressed the need for Nigerians to understand the causes and risks of diabetes. He also urged a concerted effort from governments, individuals, and corporations to tackle the rising numbers. He highlighted that Type 1 diabetes, typically affecting adolescents, is caused by insulin deficiency, while Type 2 diabetes, which mostly affects adults over 40, is linked to lifestyle factors such as obesity and lack of physical activity.

The government, according to Dr. Okenyi, can play a critical role in raising awareness, promoting healthy lifestyle changes, and investing in the healthcare sector. Corporate organizations also have a role in educating employees and supporting health initiatives, while individuals should maintain healthy habits, limit alcohol and calorie intake, and seek early medical care for risk factors.

Dr. Innocent Emeka of Divine Hospital in Lagos emphasized the need for increased education, early diagnosis, and better access to diabetes treatments, particularly insulin. He pointed out that more than half of diabetes cases in Africa go undiagnosed, which makes effective intervention difficult.

The WHO has called on all sectors—individuals, governments, communities, and health professionals—to join forces in addressing diabetes, spreading awareness, and improving care. With proper management, lifestyle changes, and early diagnosis, the alarming projections for Nigeria and the broader African continent can be mitigated.

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NAFDAC DG Highlights Personnel Shortage, Calls for Government Intervention

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The Director-General of the National Agency for Food and Drug Administration and Control (NAFDAC), Prof. Mojisola Adeyeye, has expressed concern over staff shortages hampering the agency’s operations.

Speaking to the News Agency of Nigeria (NAN), Adeyeye noted that the agency’s limited workforce has impacted its capacity to regulate substandard and falsified medicines effectively. She also highlighted that the Pharmaceutical Council of Nigeria (PCN), responsible for registering drug-selling sites and practitioners, faces similar challenges.

“Both NAFDAC and PCN face staff shortages, which hinder our ability to reach every corner of the country,” Adeyeye said.

She drew a stark comparison between Nigeria and Indonesia, revealing that while Indonesia has 20,000 regulatory staff for a population of 280 million, Nigeria, with 220 million people, manages with only 2,000 NAFDAC personnel.

Adeyeye also addressed a recent labor union crisis within NAFDAC, clarifying that demands for staff promotions are beyond the agency’s control, as the Head of the Civil Service of the Federation determines such matters. She confirmed that the issue had been temporarily resolved following discussions with the unions and intervention from the presidency.

Despite the challenges, Adeyeye assured that NAFDAC continues to prioritize staff welfare, ensuring timely payment of salaries, allowances, and benefits. She called on the government to address the staffing inadequacies to enhance the agency’s service delivery and safeguard public health.

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