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Salt-N-Pepa’s Sandra Denton Sues Plastic Surgeon For Allegedly Disfiguring Her Body

Sandra ‘Pepa’ Denton has sued a Beverly Hills plastic surgeon for allegedly disfiguring her body.

The 54-year-old, who is a member of the hip-hop girl group Salt-N-Pepa, is suing Dr. David Sayah for negligence, over claims he allegedly pushed her to get three operations on her backside to fix the fallout she suffered in a July 2018 car accident.In legal documents obtained by TMZ, Sandra Denton says the wreck made the biopolymer injections she previously had in her butt and hips shift, leaving her in extreme discomfort.

The rapper also said he was referred to Dr. Sayah in Sept. 2019 to help her out, and the plan was to remove the biopolymer material and butt implants to relieve her pain.

According to the suit, the doctor initially convinced Pep to simply replace her butt implants with smaller ones because she claims he told her she would be distraught if she went back to her natural derriere.

Instead, Pep alleges that Sayah performed unsuccessful liposuction, which required yet another corrective surgery.

Before the surgery went down, she said Dr. Sayah pressured her into a different procedure which caused her buttocks to harden and knot up, making it difficult and stressful for her to perform on stage.

She claims the third and final surgery was in Feb. 2020 when Sayah finally removed the biopolymer material.

According to her, she had to visit another doctor because her butt was still hurting and, after an MRI, they discovered a “large amount of biopolymer silicone and dead scar tissue remaining.”

Pepa is suing Dr. Sayah for allegedly disfiguring her and says she’ll likely suffer from the injuries for the rest of her life.

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FIFA Approves 14-Week Maternity Leave For Female Players

World football governing body, FIFA has approved 14-week maternity leave for women players.

The new development, which was proposed in November, was given approval by FIFA council on Friday

According to the council, a player’s club will be “obliged to reintegrate her after returning from maternity leave” and as well provide adequate medical support.

In a statement on its official website, the governing body expressed;

The Council approved groundbreaking reforms to better protect female players and football coaches. The new rules, which are the result of extensive consultations with football stakeholders, will establish new global minimum standards for female players, particularly in relation to maternity.

FIFA will also introduce specific provisions establishing minimum standards for employment conditions of coaches, recognising the crucial role they play in the game.

Also, in a video shared on the governing body’s Twitter handle, Gianni Infantino, FIFA president, said the landmark measures are meant to protect women footballers.

He expressed;

The players are the protagonist of the game, they are the most important part of the game and we have to make sure that we set the stage for them to shine.

When it comes to female players, we should bring more stability to their careers. For example, if they need to take a maternity leave, then they don’t have to worry.

If we are serious about boosting the women’s game, we have to look at all these aspects.

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Maid Sentenced To Four Years In Prison For Feeding Her Employer’s Baby With Urine And Infected Her With Syphilis

A Ugandan househelp, Vicky Abiria has been sentenced for feeding her boss’s baby with her urine.  Abiria was sentenced to four years imprisonment by Kira division court on Friday, December 11.

Maid sentenced to four years in prison for feeding her employer

 

Hope Chica, the mother of the baby told the police that she got suspicious after noticing that Abira had kept the baby’s bottle packed with urine in her bedroom.

 

Upon interrogation, she confessed that she was giving the child her urine.

 

Maid sentenced to four years in prison for feeding her employer

“I found my baby’s bottle full of urine and when I asked her she confessed that she was feeding my baby with her urine,” she said.

Chica added that: “When I took my daughter to the hospital, the doctors found out that my baby had syphilis. I am now trying to treat my child and make sure that she doesn’t get other complications.”

She further added that she always saw these kinds of acts on social media and television and didn’t really think that they were true.

“I have always heard that house helps do these kinds of things, now that it has happened to my child, I even fear maids. I don’t ever want to hire one. I have always treated this girl well but I don’t know why she decided to do such a thing,” she said.

Kampala Metropolitan Police (KMP) Spokesperson Patrick Onyango had on Thursday, December 10, confirmed that they arrested Abira and charged her with spreading dangerous diseases after tests on the child proved that it had been infected by a urinary tract infection.

 

Maid sentenced to four years in prison for feeding her employerMaid sentenced to four years in prison for feeding her employer

Maid sentenced to four years in prison for feeding her employerMaid sentenced to four years in prison for feeding her employer

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Journalist Oge Obi,And Sex For Grade Documentary Team Member, Allegedly Attempts Suicide

Oge Obi, an investigative journalist who is said to be the brain behind award-winning BBC Sex For Grade documentary, has allegedly attempted suicide.

The attempted suicide comes few days after a renowned journalist, Ruona J. Meyer called out Kiki Mordi, the face behind the explosive documentary for allegedly taking sole credit for the creative work and sidelining Obi, who worked on the project under a pseudonym – Kemi Alabi.

The allegation generated outrage from many Twitter users and Kiki Mordi in a reaction the following day refuted accusations that she robbed people of their ideas in respect of the multi-award-winning documentary.

However, Obi earlier today, Sunday made three alarming tweets where she revealed her intention to take her own life.

In the first tweet, she wrote; “pointless”, afterwards she asked her followers to help her make a choice between two harmful substances.

Obi later made a post of her in tears, apolgizing for her next line of action, which appears to be the attempted suicide.

Shortly after this, a Twitter user who appears to be her friend, @joshbillzz announced that the young lady indeed attempted to take her life as she was found lifeless at home.

Oge Obi, Journalist And Sex For Grade Documentary Team Member, Allegedly Attempts Suicide

He revealed in a now-deleted that Oge was rushed to the hospital after she drank two bottles of sniper. The man added that they had to break the door in other to get inside the room.

Oge Obi, Journalist And Sex For Grade Documentary Team Member, Allegedly Attempts SuicideGiving another update, @joshbillzz stated that Obi was at General Hospital after being given an antidote for the poisonous substance she ingested but that the young lady was in pains, as at the time of filing this report.

He afterwards gave a reason for the deleted tweet, saying that he was trying to respect Obi and her privacy.

Source: Mojidelano.com

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How to Know What You Want When Life Feels Like a Grind

A lot of people, including you, most times, do not understand the cost of ignoring, judging, denying, or putting off enjoying your desires. If you’re like most people, you don’t even know how to know what you want.

That’s because you don’t know–or perhaps believe–that giving space and expression to your desires fills your entire life with energy, joy, and meaning.

You don’t believe dancing in the morning in the kitchen or telling your partner what you’re yearning for or updating your journal page before bed matters.

You learned to judge what you want because you don’t meet some arbitrary societal standard that makes it worth pursuing.

For example, if you want to write, you must become a best-selling author or win a Booker prize or else, why bother?

Or you learned to deny what you want because it didn’t put food on the table, make someone’s life better, or get you a promotion. This is why you don’t know how to know what you want.

Perhaps you learned it is safer to keep putting your desires off until you are ready and know enough instead of asking, “What more do I need to know to feel the pulse of desire animating me right now?”

The consequences?

Wilting.

Comparison.

Lack of boundaries.

Afraid to stand up for yourself.

Crappy self-care.

Envy.

Your dreams seem impossible.

Everybody else can have what they want but you.

Relentless pushing, doing, accomplishing but for what?

Depression.

Can we agree there is a steep cost of denying and ignoring what you want? That you don’t even know how to know what you want?

Are you pissed at me for pointing this out?  Are you stirred up? Do you feel ready for a nap? Or are you saying, “do you realize what my life is like? How impossible it is to make time for what I want?”

While I will never, ever tell you it’s all up to you or that the obstacles you face aren’t real and frustrating and often terribly unjust, I won’t ever tell that societal support doesn’t matter to your well-being, still, I believe that even in the harshest conditions, we can touch our desires. Make space for them. Allow them to enliven us.

With practice, with community, It does become easier. Fear, constriction, and putting off and turning away from what you want, happens less and less.

Please, for just this week, notice where you override, belittle, ignore, turn away from, give up on your desires, put off, what you want. Where you forgo, wait, or judge.

Do not (please!) try to do anything differently. Stay away from plans or trying to change.

Instead, with compassionate curiosity, notice your thoughts about what you want. Notice your habits. Notice what substitute desires you settle for. Notice what you believe about enjoying more of what you really want–what’s okay, what’s not.

If you like, jot down a few notes in your journal or on your phone.

Notice, without overindulging in self-judgment.

You may be amazed at what you discover.

This is how you will eventually discover how to know what you want.

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How To Ask For What You Want

Societal conditioning, being mansplained and interrupted, being labeled a selfish bitch, sure that’s part of the reason it can be hard for us to speak up and ask for what we want as women and…

…there is also the fear of naming what you want, of taking it seriously.

Asking for what you want means ignoring societal conditioning, not minding what people will say, being bold enough to acknowledge and declare that your desires are worth paying attention to, regardless.

When is the last time you asked for what you wanted without waiting until everybody else got what they wanted first?

When was the last time you asked your colleague, “I want to see a doctor tomorrow could you please help me complete this task while I am away?” Instead of, “Do you think maybe, if it’s okay with you, and it’s not too much, you could help me complete this task while I see a doctor?”

Or you start to have sex with your partner and he asks you what you’re in the mood for and you say, “Whatever you want,” but you really have something very specific in mind?

Or you’ve decided to go back to school but you know that means changing things up in the family, who does childcare /cooking /cleaning but you keep putting off talking to your spouse, instead you make passive slightly aggressive jabs about who does the most.

Or maybe you are superb at asking for what you want at work but not so much for your creative life or your health.
We all have areas of our lives where owning our desires and power is more comfortable.

what if we expand our range of asking?

What if we start asking clearly and boldly for what we want?

Even if it makes us stutter. Blush. Stumble.

We can slow down and remind ourselves no one is going to die if we make our wants clear.

We can take the time to get the other person’s attention.

We can practice making sure we are asking, not demanding, reminding ourselves they can say no, they can make a different suggestion, and that doesn’t negate our desires or mean we can’t get support in another way.

Let us stretch to let ourselves know what we want, and then own it in front of someone we trust.

Every time we do this, we feel so much more alive. Like Oprah, Kamala Harris and Michelle Obama combined.

From whom could you make one clear bold request today?

Clear requests save time, they save heartache, they cut down on confusion, but most of all, they say “My desires matter!”

From whom could you make one clear bold request today?

What is stopping you?

Why are you holding back?

What is the worst that can happen?

Take that bold step and ask for what you want TODAY!

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#RubyGIRL”| Volunteering Has Taught Me To Be Kind And Compassionate- Oluwatoyin Olayemi

Oluwatoyin Olayemi holds a Bachelor’s degree in Library and Information Science from Delta State University, Abraka. A Fashion Designer(unisex clothing),An experienced, Competent and Passionate Teen Coach and Child Safety Advocate trained by Piece of My Heart Foundation.

She is currently the program manager at Piece Of My Heart Foundation (POMHF)

Driven by love for change, humanity, helping teenagers live a healthy and purposeful life, Oluwatoyin Volunteers with POMHF to coach teens.

Oluwatoyin is keen at helping to achieve Sustainable Development Goal (SDG) 4&5 by helping Women and children understand the concept of sex education, seeing that children have a healthy and safe upbringing void of abuse via sensitization_

Oluwatoyin has a platform @chatwith_toyin where she reach out to teenage girls in her community.

She was the president of her fellowship during her undergraduate days also the NCCF Kwara State Sisters Cord while serving her father’s land.

She is a Yali Member, a Public Speaker, a passionate youth advocate and a serial Volunteer with years of experience.

She shares her “Ruby Girl” story with the team .

1. Let’s meet you. Who is Oluwatoyin Olayemi?

Oluwatoyin Olayemi is the 4th child from the family of seven parent inclusive.
I’m a graduate of Library and Information Science from Delta State University..
Oluwatoyin is a passionate lover of Jesus Christ, a change maker, a hope giver, a teen coach and a fashion designer.
She lives because Christ lives in her.
I am the programs manager @piece of my heart foundation, I have a platform where I reach out to teens @chatwith_toyin and I’m also a co founder of Rhakel’s couture.

2. What inspired you to study Library and Information Science ?

Hmmm, inspiration ke? Well, I studied LIS because I didn’t have any choice.
I did Pre Degree, I was admitted to study Geography and Regional Planning but I didn’t have Geography in Waec so I was transferred to LIS which is the second option for social science students who enrolled for pre degree. That was how I became a Library student.

3. As a volunteer, what has it taught you.

Volunteering has taught me to be kind and compassionate, to love more and to appreciate God more for who and where I am. Volunteering has also helped me to appreciate the gift of men.. People! We can’t do without people in our lives

4. What is the greatest challenge for young entrepreneurs in Nigeria?

As a young entrepreneur, there are so many challenges we face in Nigeria. Some of the perceived challenges include lack of information on what entrepreneurship entails , taxation and regulatory issues, limited understanding of market structure and lack of proper mentorship amidst others.

 

5. Why did you become a teens coach?

Being a teens coach was birthed from the desire to see young people tread on the right path. To lend an helping hand through the journey of teenagehood.

For me, I had no one to put me through life, I figured life out myself with the help of God.
My former boss said he graduated at 19 because he got it right on time. He had a mentor that helped him through his journey early enough.

6. What are the challenges you encountered as a teens coach and child safety advocate?

Some teenagers are hard to help, they feel they know everything and don’t like people intruding into their life’s affairs. So, you have to be very strategic to help the ‘I know it all’ teenagers.

Another challenge is that parents feel they know all too. For example, I am not married and don’t have my own kids yet, because of this some parents will be like ‘what do you know about children’? Go and give birth to your own first before you talk to us.
Most of these parents aren’t willing to come out of their ignorance.

3. Finance: Sometimes I wish to reach out to young girls in the slum but I don’t have enough resources to make my desire a reality.

4. The right against women and children should be well preserved by the Government and perpetrators should be brought to book irrespective.

7. There is a decline of Library usage by students, as a Library graduate what do you think is the way out?

We Nigerians don’t like to read, we aren’t even familiar with the library.
The only way out is for parents to imbibe a good reading culture in their children.
Thereby reading won’t be a challenge when they are grown.

Secondly, the Government should establish more libraries in all cities and make them very conducive for learning. This will help increase our appetite for reading.

Thirdly, they should make it free. I wanted to visit the Museum recently and I was asked to pay a sum of N300. That’s not encouraging.

 

 

8. What was growing up in a Nigerian home like for you? Did it in anyway contribute to everything you do now?

Beautiful question. Growing up for me was not fun. I played though but I went through a lot.
I battled with self esteem for a long time, I was a slow child and wasn’t doing well academically.

I had so much battles that I can’t even state here.

I didn’t have any body to put me through life which led to my desire to help young ones.

 

9. If you were to be the President of Nigeria for a day, what would you change?

1. Projects and Programs on a paradigm shift in mindset.. This country can only be better when we have the right mindset towards life.

2. Our Educational System

3. There should be a market price policy whereby no individual can just wake up to inflate the prices of goods and services.. Nothing should be monopolized.

4. Equal right to life. Ensuring that the human right is preserved.

5. Electricity

10. Mention 3 women who inspire you and why?

There are so many wonderful women in my life but I will mention just 3 as requested.

1. My mom. The super industrious and super amazing woman. A business woman per excellence. Very meticulous and accountable.

2.DDK… Debola Deji Kurumi is one woman that inspires me so much. How she balance her ministry, family and organization so well amazes me.

3. Adebara Adebimpe. Her passion, her resilient spirit, her commitment is second to none.

11. Where do you see yourself in the next 5 years?

I see myself ministered to over 5000 teenagers. I see myself taking Rhakel’s Couture to the next level and I also see myself doing whatever He (God) says I should do.

12. How do you juggle being a teens coach, child safety advocate and running a fashion house?

For now there is no much juggling because I’m just coming up. Taking things one step at a time.

13. If you were allowed to address a group of young females five years younger than you, what will be your advice to them?

This is the best time to marry yourself and birth the best out of you. You are enough with God on your side.

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8 Simple Ways to Get Your Scary Tasks Done

Because we all get in our way. We all turn away from what brings us most alive.

Women on the adventure called showing up for your life, let’s flip right into doing something fresh, shall we? Let’s outsmart and go past doing things the same old way.

Here are 8 simple ways to get your scary tasks done:

# 1 – Ask: What would you tell your best friend to do next, if she was in the same situation and asked your advice?

First thoughts – quick write them down as they pop up your head.

Now go do that next step that you would so applaud your BFF for doing.

# 2 – Give up thinking there’s a right way to deal with your fear (because there isn’t)

Maybe you like to hip check your fear into the corner and tell it to shut up. Or maybe you like to greet your fear with a gentle “Hello. What do you need to be okay with me moving forward? Because forward I will go.” Or maybe outside support in the form of coach or a class works best for you.

There’s no one “right” way to handle fear. What matters is that you don’t let it run your life. Remind yourself you are not fear. You have plenty of resources to get through whatever situation you’re in. And please forget the idea of managing fear “spiritually” or the“right” way. That kind of reasoning is usually a sign fear is running you.

So if you find yourself thinking that you aren’t managing fear correctly, consider that just might be fear’s voice in your ear.

# 3 – Forget beginning at the beginning

Beginning is simply starting.

Thinking you need to know the perfect beginning of your project before you can start can keep you stuck for years, send you looping back to begin the perfect beginning again and again. Jump in anywhere. Do something. Then ask, “What’s the next simple step?” Repeat.

Yes, at some point, it’s useful to step back and access where you are going, to see if you are reasonably on course but not at the beginning. You don’t know enough. You may know next to nothing which makes you afraid and sends you back to “start again the right way.” Resist!

#4 – What if you aren’t afraid (confused, overwhelmed, self-doubting, etc.) but you need to strengthen your emotional immune system?

We aren’t afraid of change, we are afraid of being undefended. This makes sense when you think of how we lived for most of our human history: in tribes, where it was safer.

The idea is to figure out what to do to help yourself feel safe (or defended) while taking action on things that you care deeply about but that also scare the crap out of you.

How can you do that? There are lots of ways. One is the micro-practice of calming your nervous system throughout the day. Whenever you notice yourself flipping out or numbing out, savor your breath, extend your exhale, and feel your body here – safe and present.

#5 – Your future self knows zilch.

Your brain regularly convinces you that your future self will be a far better, smarter, more disciplined person that the current you . That’s why we say things like “Tomorrow I’ll start exercising!” or “Next week I will do deep work for two hours before I check social media every single day.” Only there is no future self. When tomorrow or next week arrives, it will be you that arrives, too.

Don’t let this truth depress you! The you you are today is totally sufficient! She is more than good enough to make your project a reality. Waiting for your better future self is another of fear’s ploys to keep you safe – aka, in the same place.

To bring your future self together with your current self, do something you like to do while taking action on what you’re putting off. I’m listening to slow music while I write this. Maybe yours is co-working with a friend while you do your scary s tuff or wearing your favorite outfit while making that hard phone call.

Pleasure plus action!

# 6 – Forget visualizing your success

Research has shown that focusing on being done and dusted and aglow with success with your project is actually demotivating. I personally find it makes me all uptight and pushy, rather than open and consistently taking joyful action.

Instead of visualizing your ideal end result, feel yourself in process. What does it feel like in your body to be having a great sales conversation with a prospective client? Visualize yourself closing the deal.

Weave in small moments of feeling your process throughout your day, especially when you feel lost or afraid. Let the body help you get into action.

# 7 – Name your intrinsic motivation

You’ve no doubt heard that focusing on extrinsic rewards (praise, money, promotions, best-seller list) has limited efficacy when it comes to your long term motivation. As long as you feel the playing field is fair, extrinsic motivation is another way to decrease your willpower and your pleasure, and even increase procrastination.

Get familiar with why you’re doing your scary stuff for yourself. This doesn’t mean you can’t be motivated by serving others; however, being motivated by the desire to serve is very different than wanting to be recognized for serving.

Reflect: Why you are doing your scary stuff? Meaning, agency, doing high quality work, experiencing flow, and progressing or learning are common intrinsic motivators as is the pleasure of doing your thing.

Whenever your fear snarls at you or you fall into comparison hell, take a moment to remember this intrinsic motivator.

# 8 – Be Enough Now

If you never did another thing, never overcame whatever is in your way, never brought your genius to life, it doesn’t matter. That’s because your essential goodness, your beautiful beaming heart, your humanity as it is now, would be in no way diminished.

You are not your work. You are not what you do.

You are light, you are pure love. Right now.

I’m not telling you this to make you feel good. I’m stating a fact. And when you grasp this fact (even for a few breathes) you realize that all the scary stuff in the world is an illusion. It’s nothing. Then you can do what you want, take action, play along. Because it’s engrossing, because you love learning, because you burn to share what you know, but never because you have anything to prove about who or what you are.

Because you don’t.

But then you knew that, didn’t you?

***

Please take one of these ideas and put it into play – your way.

Let one idea lead you to take action on what you most want to create, to build, to love into being.

Why wait when you can act NOW!?

 

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The 15 Best Foods For Your Breasts

Part of being the grown boss lady you are means eating whatever you want. No parents, no rules! Ice cream for dinner! Wine for dessert! But you do have two very important things depending on you to do them a solid, and those are your boobs. 
Jokes aside, one of the best paths to breast health is through the mouth.
Breast cancer is the most common cancer worldwide, affecting one in eight women, and even many men. Although some risk factors can’t be avoided (i.e., family history), adopting a breast-friendly diet is a great way to lessen the risk
‘There are many factors that lead to healthy breasts and just as many unknowns as to why individuals can be unfortunate if given the diagnosis of breast cancer. With the combination of motivation and moderation, there are many foods that can have a positive impact on breast health. I am a survivor, and always eating for the three of us!, says a breast cancer survivor.
You can care for your pair with these 15 boob-friendly foods.

1. Arugula and kale

True, all leafy greens are amazing for your body, but these two are supercharged with health benefits. Arugula and kale are members of the cruciferous vegetable family and are great sources of fiber and carotenoids, two plant elements that may be beneficial in decreasing the risk of oestrogen receptor-negative (ER-) breast cancer.

2. Garlic

This little bulb is packed with vitamin C and antioxidants, which are great for promoting healthy breast tissue. Buy it whole and crush fresh cloves into your recipes for the solid benefits.

3. Lentils

Due to their high fibre content, legumes of all types are beneficial, eating a diet high in fibre may reduce the risk of an initial diagnosis as well as recurrence. One study found that for every 10 grams of fibre eaten daily, the risk of breast cancer was five percent lower. Dietary fibre can also be fermented by gut bacteria to short-chain fatty acids, which help support a healthy microbiome.

4. Green tea

Green tea contains catechins, which are natural antioxidants. It is advisable to start off slowly and increase to the amount one can carry, due to the antsy side effect of green tea.

5. Fatty fish

Studies show that fatty fish can reduce the risk of breast cancer due to their high levels of selenium and omega-3s.

6. Blueberries and blackberries

While all berries are loaded with flavonoids, vitamin C, and manganese, blueberries and blackberries have the potential to reduce the risk of breast cancer due to their abundance of phytochemicals like cyanidin, kaempferol and resveratrol. These chemicals reduce the risk of recurrence of breast cancer.

7. Brightly colored produce

Vibrant veggies like carrots, sweet potatoes, broccoli, cauliflower, and brussels sprouts contain carotenoids and antioxidants, which may reduce incidences of breast cancer.

8. Yoghurt

Fermented foods like yoghurt contain probiotics, which promote a healthy gut and immune system. Probiotics assists with digestion, and is also an antitoxin.

9. Barley and oats

Whole grains are good sources of insoluble fibre and contain bioactive compounds such as phenolic acids and anthocyanins, both of which are beneficial to a breast health diet.

10. Flax seed

Whether eaten as a seed or as an oil, flax seed contains omega-3 and is rich in antioxidants. Studies show that flax seed oil may help in preventing the growth of breast tumors.

11. Onions

Recent research has found that certain properties of an onion – namely vitamin C, flavonols, and loads of other antioxidants could help reduce the risk of breast cancer.

12. Nuts

There are so many benefits to eating a variety of nuts, like the number of phytosterols that walnuts, Brazil nuts, and peanuts carry. ‘Oestrogen has been known to fuel some breast tumors, so eating foods rich in phytosterols can help to regulate oestrogen levels’, an expert says.

13. Citrus fruits

Oranges, grapefruit, lemons, and limes all provide antibiotics, vitamin C, and folate to boost the immune system and reduce inflammation.

14. Fruits

A diet rich in fruits has so many benefits for the body, and adding a rotation of peaches, pears, apples, grapes, and bananas can boost levels of potassium and vitamin C, two nutrients vital to keeping the body strong and healthy.

15. Herbs and spices

Spices like curcumin, ginger, cinnamon, basil, and turmeric contain neutraceuticals that may regulate signaling pathways and reduce inflammation.
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7 Bad Habits You Didn’t Know You Have And How To Quit Them.

No. Don’t ignore this because you think you don’t have any bad habits for we all have bad habits. No matter how much we fail to acknowledge them.

It doesn’t mean we shouldn’t make efforts to adjust and stop these bad habits especially as the long-term effects the have on us are unpleasant.

Whether you can’t keep your gaze off your phone screen or you can’t help but have a little extra midnight snack, here are seven unhealthy habits that make you feel not so great and helpful tips to correct them.

1. Not getting enough sleep.

If you struggle to get out of bed in the morning and if you constantly wake up tired, it is all the sign you need to know you are not getting adequate sleep hours and apparently, it isn’t doing you any good.

Lack of adequate sleep can affect a whole heap of things, making you moody, irritable and stressed. It can also mess with your ability to learn and retain information. That isn’t good for your well-being.

According to a Harvard Medical Study, “Most experts have concluded that getting enough high-quality sleep may be as important to health and wellbeing as nutrition and exercise.

Sleep is not only crucial for keeping your mind fresh and performing optimally, but it’s also a pivotal factor in maintaining a healthy weight.

So, if you are one of those who binge watches a whole season of a Netflix show in one sitting, you can prioritize your sleep time by setting an alarm on your phone and actually go to bed when the alarm goes off.
Doing this will help you set a regular sleep routine and develop good sleeping habit, in the long run.

2. Scrolling on your phone until 1am.

Don’t roll your eyes yet, we are all guilty of this.

This is tied to the inadequate sleep mentioned above. Now, while lying in bed seems like the perfect time to perform deep dive into the life of a complete stranger who lives across the other side of the world, thanks to the internet, your late night screen time could be jeopardising your health.

Not only can a lengthy exposure to blue light damage your eyes, it can seriously interfere with your sleep. That’s because blue light messes with the production of melatonin – a hormone that regulates the body’s sleep cycle.

If you spend ages scrolling through your phone, you’re likely to experience more sleepless nights and fatigue. You know, pretty much everything we discussed above, but it can also lead to a variety of other health issues like anxiety and depression.

I’m sure you wouldn’t want that.

3. Snacking right before bed.

I’m not here to tell you it is inappropriate to have those delicious snacks. But you can try to not eat too much of it before jumping right into bed at night.

The digestive process can interfere with your sleep quality because eating just before bed also increases the likelihood of reflux and indigestion, as your gastric juices are being secreted to breakdown food whilst you are lying down, which gives them far greater opportunity to make their way back up your oesophagus and into your throat.

Terrifying right?

4. Exercising so you can eat whatever you want.

You remember when you hit your fitness goal and decided to reward yourself with your favourite junks? Because after every fitness goal smashed, a cheat meal isn’t a bad idea right?

First, know that only exercise will not make up for a poor diet.

Not only is gorging post-workout wrecking havoc on your fitness game, but this frame of mind can really mess up your relationship with food. Because having the mindset that you have to ‘earn’ food is really unhealthy. Food is not a reward.

You can’t expect exercise alone to make you super fit. Focus on fuelling your body with the right foods that will help you power through your workouts.

5. Viewing food as ‘good’ or ‘bad’.

When you start labelling foods as ‘good’ or ‘bad’, not only are you officially stripping all the joy out of eating, but it might be one of the worst things you can do for your health.

No shame – we all do it, but we’re here to tell you to stop.

So, let’s get this out of the way first: all food is inherently neutral. There is no such thing as ‘good’ food or ‘bad’ food. Okay?

Eating a burger and chips one night isn’t going to give you diabetes or heart disease. It’s more about your overall eating patterns.

The deeper harm in restricting yourself from foods is that when you do have a ‘cheat meal’ or a ‘bad day’, you’ll usually end up feeling guilty and shameful.

Instead of policing all of your food choices, try to get rid of the emotional attachment and start listening to your body – eat what you want in moderation. By doing this we guarantee healthy foods will taste even better, and you’ll stop feeling like a failure over enjoying foods that are good, overall.

 

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