Health & Fitness

Summer bodies... are made in winter.

My partner, Rapunzel 🥰

As a meteorologist, I'm sending a gentle reminder to everyone to BREATHE! BREATHE, DAMMIT, BREATHE the atmosphere to maintain your optimal internal air pressure 🙂

Replace your sugar with fruits, honey or date ( in moderation ).

For those taking Vit.D supplements quick advice the best and most effective is early morning sun.

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1. Guava, oranges, pawpaw and bell peppers are excellent sources of vitamin C. You don't need expensive supplements to get it.

2. Want to improve iron absorption? Eat vitamin C-rich foods alongside beans and vegetables. This helps your body absorb iron from plant foods.

3. Do not overcook your vegetables. Vitamin C can be destroyed by heat, so use shorter cooking times when possible.

4. Taking more vitamin C does not automatically mean better health. High doses can cause diarrhoea, nausea and stomach cramps.

5. Vitamin C supports immunity, helps your body make collagen and aids wound healing. But it won't prevent every infection or cure a cold.

6. Those who smoke may need more vitamin c. Eat more fruits

Your biggest cheat code?
Eat vitamin C-rich foods regularly instead of waiting until you fall sick.

Your body needs consistency, not large doses.

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I was informed that spicy food contributes to body odor. Why and how?

Most men were never taught this. And it is costing them more than they think.

Nobody sat most boys down and had a real conversation about body hygiene. Their fathers did not. Their schools did not. So they grew up guessing. And some of those guesses became habits that are quietly causing infections, bad odor, and even relationship problems.

This post is for every man who wants to do better. No judgment. Just facts.

1. Wash your private area properly every single day:
   The skin around and under the foreskin traps sweat, dead skin cells, and bacteria every hour. If you do not clean that area with water and mild soap daily, a white cheesy substance called smegma builds up. It smells. It causes infections. It can even lead to inflammation. Pull back the foreskin gently and wash underneath. Rinse well and dry properly before dressing.

2. Change your underwear every day:
   Wearing the same underwear for two days is not a small thing. Your groin area sweats heavily throughout the day. When sweat stays trapped in fabric overnight and then again the next day, bacteria multiply fast. This leads to rashes, itching, and a condition called jock itch. One underwear. One day. That is the rule.

3. Wash your hands more than you think you need to:
   Before eating. After using the toilet. After touching your face. After handling money. After shaking hands. Men who skip hand washing spread bacteria to everything they touch. Many infections that men blame on food or weather actually enter the body through dirty hands.

4. Clean your armpits properly, not just rinse them.
   Water alone does not remove the bacteria living in your armpit hair. Use soap. Scrub. Rinse. Dry. Then apply deodorant. If you do this every morning, you will not have body odor problems. If you skip steps, no amount of perfume will cover the smell.

5. Cut your nails regularly and clean under them.
   Dirt, bacteria, and even fecal matter hide under long fingernails. When you prepare food, touch your face, or scratch your body with dirty nails, you are introducing bacteria directly into your system. Short, clean nails are not just about appearance. They are about your health.

6. Brush your teeth twice a day, not once.
   Many men brush once in the morning and consider the job done. But bacteria continue to grow in your mouth all day and all night. Brushing before bed removes the food particles that feed those bacteria while you sleep. Bad breath is often not about what you ate. It is about how often you clean your mouth.

7. Wash your feet and dry between your toes.
   Feet spend hours inside shoes where heat and moisture create a perfect environment for fungal infections. Athlete's foot, which causes itching, cracking, and peeling between the toes, is extremely common in men who do not dry their feet properly after bathing. Wash your feet with soap. Dry between every toe. Let your feet breathe when you are at home.

8. Shower after sweating, not the next morning:
   If you work outdoors, exercise, or sweat heavily during the day, waiting until the next morning to shower means your body stays covered in salt, bacteria, and dead skin for hours. That is what causes body odor that soap struggles to remove. Rinse off as soon as you can after sweating.

9. Wash your bedsheets at least once a week.
   You spend 6 to 8 hours on your sheets every night. Your body sheds dead skin. You sweat. Bacteria collect. Sleeping on the same sheets for two or three weeks means you are sleeping in all of that. Dirty sheets also cause acne on the back and face and can worsen skin conditions.

10. See a doctor when something changes down there:
    If you notice unusual discharge, strange odor, sores, lumps, or pain around your private area, do not ignore it and do not search the internet for answers. Go to a health facility. Many infections are easy to treat when caught early and very difficult to treat when ignored for months.

Hygiene is not a woman's topic. It is a health topic. The man who smells clean, keeps his body healthy, and takes his personal care seriously is not doing something extra. He is doing the minimum that his body deserves.

Share this with a man in your life who needs to read it today. It might be the most useful thing someone sends him this week.

🪨⚒️.. the hardest part is getting started.
.. so keep passing that barrier🛘