Lilly Udeze Okolugbo

Lilly Udeze Okolugbo ☘️ Nutrition and healthy life coach (For your health tips, wellbeing and cool off corner) . ☘️☘️
(48)

01/08/2025

Happy new month

WHY YOU SHOULD CHEW YOUR FOOD SLOWLYChewing your food slowly has several powerful health and wellness benefits. Here’s w...
31/07/2025

WHY YOU SHOULD CHEW YOUR FOOD SLOWLY

Chewing your food slowly has several powerful health and wellness benefits. Here’s why you should make it a habit:

1. Improves Digestion

Chewing breaks down food into smaller pieces, making it easier for your stomach to digest.

Saliva contains enzymes that begin the digestion of carbohydrates right in your mouth.

2. Helps with Weight Management

It takes about 20 minutes for your brain to register that you're full.

Eating slowly gives your body time to signal satiety, preventing overeating.

3. Enhances Nutrient Absorption

Proper chewing allows for more nutrients to be absorbed because food is better prepared for the digestive process.

4. Reduces Bloating and Gas

Swallowing large chunks of food or eating quickly can cause you to swallow air, leading to bloating and gas.

Slower eating minimizes this.

5. Promotes Mindful Eating

Eating slowly helps you become more aware of flavors, textures, and portion sizes, promoting a healthier relationship with food.

6. Improves Oral Health

Chewing stimulates saliva, which helps neutralize acids, cleanse the mouth, and prevent tooth decay.

7. Supports Healthy Blood Sugar Levels

Studies suggest that slower eating may help regulate post-meal blood sugar spikes, which is especially helpful for people with insulin resistance or diabetes.

Tip: Try chewing each bite about 20–30 times, and put your fork down between bites. This simple change can transform your digestion and health over time.




BENEFITS OF MORNING EXERCISEMorning exercise offers numerous physical, mental, and emotional benefits. Here are some of ...
31/07/2025

BENEFITS OF MORNING EXERCISE

Morning exercise offers numerous physical, mental, and emotional benefits. Here are some of the top advantages:

🌞 1. Boosts Energy for the Day

Increases blood flow and oxygen to muscles and brain.

Helps you feel more alert and ready to tackle the day.

🧠 2. Improves Mental Clarity and Mood

Releases endorphins (feel-good hormones).

Reduces stress, anxiety, and symptoms of depression.

⏰ 3. Establishes a Consistent Routine

Easier to form a habit in the morning when fewer distractions exist.

Enhances time management and self-discipline.

💪 4. Enhances Metabolism

Jump-starts your metabolism early (afterburn effect).

Helps with better calorie burn throughout the day.

🌿 5. Supports Better Sleep

Morning workouts help regulate your internal clock.

Promotes deeper, more restful sleep at night.

⚖️ 6. Aids in Weight Management

Encourages healthier food choices throughout the day.

Reduces cravings and emotional eating.

❤️ 7. Improves Heart Health

Lowers blood pressure and cholesterol.

Strengthens the heart and improves circulation.

💧 Bonus Tip:

Drink a glass of water before your workout to stay hydrated and support circulation.




WHY YOU NEED GOOD SLEEPGetting good, quality sleep is essential for your overall health and well-being. Here are the key...
30/07/2025

WHY YOU NEED GOOD SLEEP

Getting good, quality sleep is essential for your overall health and well-being. Here are the key benefits of sleeping well:

🧠 1. Improved Brain Function

Boosts memory, focus, and concentration

Enhances problem-solving and decision-making

Supports emotional stability

💪 2. Stronger Immune System

Helps your body fight off infections

Reduces inflammation

Improves recovery from illness or injury

❤️ 3. Better Heart Health

Lowers blood pressure

Reduces the risk of heart disease and stroke

Helps maintain healthy blood sugar levels

⚖️ 4. Weight Management

Regulates hunger hormones (ghrelin and leptin)

Reduces cravings for unhealthy foods

Supports a healthy metabolism

😌 5. Better Mood & Mental Health

Reduces stress and anxiety

Lowers the risk of depression

Increases emotional resilience

✨ 6. Healthier Skin and Appearance

Promotes collagen production

Reduces dark circles and puffiness

Helps your skin repair and glow

🧬 7. Hormonal Balance

Supports proper release of growth and stress hormones

Regulates reproductive and thyroid hormones

⚡ 8. Increased Energy and Productivity

Boosts daytime alertness

Enhances physical performance

Improves motivation and creativity

✅ Tip: Aim for 7–9 hours of sleep per night, and stick to a regular sleep schedule for the best results.

Health Benefits of Olive Oil 🫒Olive oil, especially extra virgin olive oil, is one of the healthiest fats you can includ...
30/07/2025

Health Benefits of Olive Oil 🫒

Olive oil, especially extra virgin olive oil, is one of the healthiest fats you can include in your diet. Here are the top health benefits:

🫀 1. Supports Heart Health

Rich in monounsaturated fats (like oleic acid) that reduce bad cholesterol (LDL) and raise good cholesterol (HDL).

Contains antioxidants that protect the heart and blood vessels.

🧠 2. Boosts Brain Function

Its anti-inflammatory compounds may protect against cognitive decline and diseases like Alzheimer’s.

Improves blood flow to the brain.

🩺 3. Fights Inflammation

Contains oleocanthal, a compound that works similarly to ibuprofen in reducing inflammation.

🛡 4. Protects Against Chronic Diseases

High in antioxidants like vitamin E and polyphenols that help fight oxidative stress.

May reduce the risk of certain cancers, especially breast and colon cancer.

🌿 5. Aids Digestion

Supports liver and gallbladder function.

Has mild laxative effects, which may help relieve constipation.

🩸 6. Helps Control Blood Sugar

May improve insulin sensitivity and regulate blood sugar levels—great for people with or at risk of diabetes.

🌟 7. Promotes Healthy Skin and Hair

Moisturizes and nourishes skin when applied topically.

Contains vitamin E, which supports skin repair and elasticity.

✅ How to Use It:

Drizzle on salads or cooked veggies

Use in cooking (avoid high-heat frying)

Take a tablespoon daily on an empty stomach for health purposes




SIGNS YOUR LIVER IS SUFFERINGHere are common signs your liver may be suffering or damaged — early attention can help pre...
30/07/2025

SIGNS YOUR LIVER IS SUFFERING

Here are common signs your liver may be suffering or damaged — early attention can help prevent serious health issues:

1. Fatigue and Weakness

Persistent tiredness and low energy can signal poor liver function.

2. Yellowing of Skin and Eyes (Jaundice)

This happens when the liver fails to process bilirubin, a yellow pigment.

3. Dark Urine and Pale Stool

Urine may appear dark brown, and stools may be pale or clay-colored due to bile flow issues.

4. Abdominal Pain or Swelling

Pain in the upper right side of the abdomen or a bloated belly can indicate liver inflammation or fluid buildup (ascites).

5. Nausea or Vomiting

A struggling liver can affect digestion and cause persistent nausea.

6. Loss of Appetite and Weight Loss

Ongoing appetite loss and unexplained weight loss may point to liver distress.

7. Itchy Skin

Liver issues can cause bile salts to build up under the skin, leading to intense itching.

8. Swelling in Legs and Ankles

The liver helps regulate proteins; when it fails, fluid can accumulate in your lower body.

9. Easy Bruising and Bleeding

The liver makes proteins that help blood clot — without them, you bruise or bleed easily.

10. Confusion or Memory Issues

Toxins can build up in the brain when the liver can’t filter them, leading to a condition called hepatic encephalopathy.

💡 If you notice multiple symptoms, consult a healthcare professional promptly. Liver damage can often be reversed if caught early.




30/07/2025

Good morning, go and drink water.




29/07/2025

How did your day go?



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