Are You Ready For The 14 Days of Wellness With Dr. Ketch?

Posted on January 29, 2026 by chatwithdrketch

How to Participate

Welcome, Family! 💚
I’m so excited to officially kick off the 14 Days of Wellness with Dr Ketch challenge — a simple, fun way for us to move more, reconnect with our bodies, and start the year intentionally.

This challenge is about movement, consistency, and community — not perfection.

Here’s exactly how it works 👇🏽

✅ WHO CAN PARTICIPATE?

• Open to people living in Nigeria
• Participants must be able to pick up prizes in Abuja
• All ages are welcome
• No gym membership required

You don’t need fancy equipment — just your body and a willingness to move.

🏃🏽‍♀️ WHAT COUNTS AS ACTIVITY?

Any safe, decent, everyday physical activity counts, including:

• Walking in your neighbourhood
• Dancing at home
• Cleaning the house energetically
• Playing with your children
• Skipping rope
• Taking the stairs
• Stretching
• Gym workouts (yes — gym activities qualify too!)

If it gets your body moving, it counts.

🎥 HOW TO PARTICIPATE (VERY IMPORTANT)

To join the challenge:

1️⃣ Record a short video

Show yourself being physically active that day.

2️⃣ Share a simple health tip

Tell us one thing you do to stay active daily.

It can be something small — wellness doesn’t have to be complicated.

3️⃣ Post the video on your own social media page

Please do not post in my comment section.

Post on your personal page so others can be inspired too.

3️⃣ To qualify, please follow Dr Ketch on the same platform where you’re posting your entry, so we can see your video and contact you if you win. That is:

Facebook participant → should follow Dr. Ketch’s Facebook page https://www.facebook.com/HealthyLivingWithDrKetch/

Instagram participant → should follow Dr. Ketch’s Instagram page – https://www.instagram.com/ddrketch/

YouTube participant → should subscribe to Dr. Ketch’s YouTube – https://www.youtube.com/@ketcholalere3381

4️⃣ Use the official challenge hashtag:

#14DaysWithDrKetch

This is compulsory.

Posts without the hashtag cannot be tracked and will not be considered.

You may also tag @Healthy Living with Dr Ketch (optional but helpful).

🎁 DAILY WINNERS

• One winner will be selected every day for 14 days
• Winners will be chosen across all platforms:
– Facebook
– Instagram
– YouTube
– Website

• Each daily winner receives one pedometer to support their wellness journey.

Winners will be announced daily on my social media platforms.

⚠️ PLEASE NOTE

• Winners are selected at Dr Ketch’s discretion
• Inappropriate, unsafe, or indecent content will be disqualified
• The focus is on effort, creativity, and consistency, not perfection

This challenge is meant to be fun, motivating, and inclusive.

💚 LET’S MOVE — TOGETHER

Wellness doesn’t start in the gym.
It starts with small daily choices.

Move your body.
Share your tip.
Inspire someone else.

Let’s make movement a lifestyle — one day at a time.

Welcome to 14 Days of Wellness with Dr Ketch.

#14DaysWithDrKetch

#HealthyLivingWithDrKetch

#WellnessChallenge

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I Need Drugs And Injections To Prevent Miscarriage!

Posted on January 29, 2026 by chatwithdrketch

Q: Good day ma, pls I need drugs and injection to prevent miscarriage. I have been having miscarriages. Pls ma’am, help me.

A: Hello Sweetheart, thanks for writing in. I’m truly sorry for your losses. Losing a pregnancy is very painful, and I want you to know that you are not alone and this is not your fault. Many women who experience miscarriages worry that they need special drugs or injections to prevent it.

However, the truth is that there is no single drug or injection that can automatically stop a miscarriage, especially in early pregnancy. In fact, most miscarriages happen because of factors beyond a woman’s control.

During the first three months of pregnancy (what we call the first trimester), miscarriages are most commonly due to problems with the baby itself.

These may include problems with the baby’s chromosomes (too many or too few genetic materials), a damaged egg or sperm, problems with the placenta (which is the organ that supplies nutrients to the baby), when the placenta or chromosomes are not functioning well – any of these may affect the pregnancy causing it not to be able to continue and nothing the mother did caused it.

Other factors that can increase the risk include smoking or alcohol use, drug abuse, poor nutrition, being overweight or severely underweight, advanced maternal age, severe physical stress or trauma.

Please do not blame yourself. If you are planning to try again, here are important steps that can help prepare your body:

Have regular unprotected intercourse at least three times a week, allowing proper ejaculation

Start folic acid supplements early, even before pregnancy, as this supports early baby development

Eat balanced meals and maintain a healthy weight Avoid smoking, alcohol, and unprescribed drugs

Once you become pregnant again, it is very important to: Register for antenatal care as early as possible Attend all clinic appointments consistently

Follow medical advice closely

If miscarriages keep happening repeatedly, your doctor may recommend further tests to look for underlying causes and guide treatment properly.

Please be encouraged. Many women who have had miscarriages go on to have healthy pregnancies.

Wishing you healing, peace, strength, and a successful journey ahead.

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Heels in Pregnancy and Reminder of the 14 Days of Wellness with Dr. Ketch

Posted on January 28, 2026 by chatwithdrketch

Family! I have 14 pedometers to give away in 14 days 🙂

Starting February 1, join me for 14 Days of Wellness with Dr Ketch.

All you need to do is:

• Share a short video of yourself being active

• Share one health tip on how you stay active daily

Eligibility (simple)

Open to people in Nigeria

Winners must be able to (or send someone) pick up gifts in Abuja.

Watch the video (below) and the other posts on this on this page for full details.

And for our question of the day:

Q: Good morning Doc. I’m 6 weeks pregnant and this is my first baby. Please is it true that wearing heels is risky and can cause miscarriage?

A: Let me start with a confession – I love my heels 😄

I’m petite (that’s the polite way of saying vertically challenged!), and flats sometimes make me walk like a soldier on parade. So trust me, I understand the attachment.

But let’s talk facts. Do heels directly cause miscarriage?

No. Wearing heels by itself does NOT cause miscarriage.

However, and this is important, heels can increase the risk of falling, and that is where the problem lies.

Why do heels become risky in pregnancy? As pregnancy progresses, your centre of gravity shifts forward, pregnancy hormones cause ligaments to relax, weight increases and balance becomes less stable

All of these make ankle sprains and falls much more likely especially in high heels.

A fall can potentially injure you or the baby, and that is how heels may indirectly increase risk, not because the shoe itself causes miscarriage.

What about early pregnancy? In the first trimester, some women may still tolerate low heels (1 inch or less), wide, sturdy heels, shoes with cushioning and good grip. But thin pencil heels and stilettos are best avoided.

Important note : Very flat shoes (like ballet flats) are also not ideal because they offer little arch support, which can worsen back pain and foot strain.

I hope this helps 🙂

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Starting Feb 1 – 14 Days of Wellness with Dr. Ketch

Posted on January 27, 2026 by chatwithdrketch

Let’s start this year gently but intentionally.

You don’t need a gym. You don’t need fancy equipment. You don’t need to be “fit already.”

You just need to move a little, every day.

So, join the 14 Days of Wellness with Dr Ketch For the next 14 days, we’re focusing on daily activity, in simple ways that fit our real lives.

Walk around your neighbourhood.

Dance while cooking.

Clean the house with energy.

Play with your children.

Take the stairs.

Stretch in the morning.

Movement counts – all of it.

To participate:

• Like and follow the Dr Ketch page (website, facebook, instagram or youtube. See links below).

• Post a short video of yourself being active

• Share one simple tip on how you stay active daily

• Use the hashtag #14DaysWithDrKetch Eligibility

• Open to people living in Nigeria only

• Winners must be able to pick up prizes in Abuja

• One entry per person per day

Acceptable Activities

Any safe physical activity qualifies, including: Walking, dancing, gym workouts, home workouts, cleaning, skipping, jogging, stretching, playing with kids anything that gets your body moving.

Prizes

• One winner will be selected daily – 14 winners in 14 days!

• Each winner receives a pedometer Important Notes

• Entries must be decent, safe, and family-friendly

• Dr Ketch reserves the right to select and disqualify entries at her discretion based on consistency, creativity, effort and/or innovation

• By participating, you grant permission for your video to be reposted on Dr Ketch platforms • Prizes are non-transferable and not redeemable for cash

• One winner will be selected daily across all platforms:

Can’t wait to see all the winners!

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14 Days of Wellness with Dr. Ketch!

Posted on January 25, 2026 by chatwithdrketch

Familyyyyy… we’re starting the year gently, joyfully and together 🙂

Welcome to 14 Days of Wellness with Dr Ketch, a simple activity challenge designed to help you move more, feel better, and rebuild healthy habits without pressure.

No perfection required. Just movement 🙂

Challenge starts on February 1 and ends on February 14, 2026.

To participate:

• Like and follow the Dr Ketch page (website, facebook, instagram or youtube. See links below).

• Post a short video of yourself being active

• Share one simple tip on how you stay active daily

• Use the hashtag #14DaysWithDrKetch

📍 Eligibility

• Open to people living in Nigeria only

• Winners must be able to pick up prizes in Abuja

• One entry per person per day

🏃🏽‍♀️ Acceptable Activities

Any safe physical activity qualifies, including:

Walking, dancing, gym workouts, home workouts, cleaning, skipping, jogging, stretching, playing with kids anything that gets your body moving.

🎁 Prizes

• One winner will be selected daily – 14 winners in 14 days!

• Each winner receives a pedometer

⚠️ Important Notes

• Entries must be decent, safe, and family-friendly

• Dr Ketch reserves the right to select and disqualify entries at her discretion based on consistency, creativity, effort and/or innovation

• By participating, you grant permission for your video to be reposted on Dr Ketch platforms

• Prizes are non-transferable and not redeemable for cash

• One winner will be selected daily across all platforms

http://www.chatwithdrketch.com

https://www.youtube.com/@ketcholalere3381

https://www.facebook.com/HealthyLivingWithDrKetch

https://www.instagram.com/ddrketch/

Can’t wait to see all the winners!

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Tasty Chicken Without The Fats!

Posted on January 24, 2026 by chatwithdrketch

Something else you can try this weekend as a swap for fried chicken?

Wash and pat dry your chicken. Take off the skin (yes, please 😊) put your deskinned chicken in a pot with all your seasonings and then allow it to cook with its own juices.

We call this Steaming or Stew-Steaming in Nigeria but the professional chefs call it braising without oil or moist cooking.

This method uses the chicken’s natural moisture to cook it gently, which reduces fat and keeps the meat tender.

With this method, you have done a few things that makes this chicken a healthier option:

1) You removed the chicken skin which is where a lot of the fat lives 😊

Removing the skin from one chicken leg reduces calories by 30 – 40% and cuts the fat almost in half.

Let me show you:
Example (average values):
With Skin Without Skin
A chicken drumstick with skin is ~210 calories but without skin, is ~130 calories
A chicken thigh with skin is ~250 calories but without skin is ~170 calories.

In addition, removing the skin significantly reduces the amount of saturated fat, which, when eaten in excess over time, contributes to blocked blood vessels and increases the risk of heart disease.

So this simple step supports:
• Weight control (the reduced calories)
• Better cholesterol levels (remember the skin is where most of the fat is)
• Long-term heart health

Small tweaks like this are exactly how wellness becomes sustainable, not by removing foods, but by making smarter choices with what we already eat.

2) You did not add any oil. When you cook chicken in its own juices:
• Excess fat from the chicken melts out and stays in the pot, instead of going into your body
• Seasoning penetrates deeply leading to more flavour with less fat
• You avoid the oil-heavy finish that is typical of our fried chicken

Compared to frying:
• Fried chicken absorbs 3 – 6 tablespoons of oil
• That’s an added 300 – 600 calories just from oil
• Even ‘shallow frying’ adds unnecessary fat

This method avoids all of that. And the chicken is ready to serve with your food, once it’s cooked and done.

But if you want some extra ‘feferity’ 😊 and want to elevate the ‘steam-cooked chicken’ for maximum flavour (without extra fat).
After steaming the chicken, you can:
a) Put it on a hot frying pan and sear lightly (with 1 teaspoon oil or none at all). This is just to brown the outside. The flavour increases ×4 but fat stays minimal.
b) You can also do the same on a hot pan with pepper mix. It gives a grilled-like flavour without grill.
c) You can brush with pepper sauce and put under heat briefly

Are you going to try this or do you already do this?

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Eating Healthy Over The Weekends!

Posted on January 24, 2026 by chatwithdrketch

Hello Family! I hope you had a good week. The weekend is upon us! Have you noticed how, even if you do all the right things in terms of your diet during the week, over the weekend, you break all your won rules?! Well, I’m here to provide some tips to help you with that!

1) Swallow Strategy! Replace heavy swallows with lighter ones:
Instead of pounded yam, all the time (I know! How dare I mention pounded yam! What sacrilege! 😀 ), try oat/plantain/wheat swallow. These alternatives have lower calorie density, higher fibre and go through a gentler digestion.

Amala is also a good low calorie option. Let’s see how it compares to other Swallows (With Pounded Yam being the heaviest and Oat swallow being the lightest)

a) Oat swallow
b) Wheat swallow
c) Plantain swallow
d) Amala
e) Eba (white garri)
f) Semo
g) Pounded yam

You know how Igbos are called ‘a je okuta ma mu omi’ 😀 (Full disclosure, I’m Igbo too so, no disrespect meant). It’s a term used to describe the fact that we make our eba very thick and hard. The Yoruba version of eba, which is very soft, took some getting used to, for me 😀 But, it turns out there’s wisdom in the Igbo style. Eba made with less water is firmer, which leads to slower digestion and stays longer in the stomach making you feel full for longer. This also means less spike in glucose

Remember, that your swallow should also be just one quarter of your plate.

If your swallow covers the whole plate, it is no longer swallow – it is construction work. 😀

As a practical tip this weekend, try and eat half your normal swallow size and increase vegetable portion.

2) A lot of us grew up learning to cook our regular tomato stew with fried meat. But, instead of deep-fried chicken, turkey, beef, or goat soaked in oil, try something different this weekend.
Swap with:
• Air-fried meat
• Oven-grilled chicken with dry rub
• Grilled turkey with pepper sauce
• Pan-seared goat meat using 1 – 2 tablespoons of oil instead of deep frying

You still get the same flavour (in fact, grilled meat often tastes better)
There’s less oil absorbed which leads to a massive calorie reduction in your meal
You still keep the crispy exterior of the protein and a juicy interior

One additional flavour secret:
Marinate your protein longer instead of adding more oil.
Garlic, ginger, pepper mix, thyme, curry, and seasoning cubes + time lead to deeper flavours.

3) If you love rice like I do, please mind your portion this weekend. Your rice should only be a quarter of your plate (a normal, regular dinner plate…no super-sized, who send you come plate, please!)
So, reduce your rice portion and replace the space with vegetables you actually like.
Examples:
• Add steamed mixed vegetables or green (efo) to Jollof or fried rice
• Add coleslaw (very, very light mayo or yogurt mix)
• Add cucumber, grilled plantain, or steamed cabbage on the side

This still keeps your plate visually full. In addition, you are:
• Eating less starch but you have the same eating satisfaction
• Also preventing the ‘food coma’ feeling

So, at the party this weekend, don’t remove rice. Reduce it slightly and replace the space with colour.

4) Tweaks to your stew & soup that change NOTHING about the taste:
• Fry with less oil and top up with meat stock (instead of topping up with more oil). If you can see the oil, it’s too much!
• Add blended roasted bell peppers for deeper flavour without oil in soups (Egusi, Ogbono, Efo, Afang):
• Toast Egusi lightly instead of frying
• For Efo riro: steam the leaves first – this significantly reduces oil needed by 40%

So, which one will you try this weekend?

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What Does The Black Line On My Tummy Mean?

Posted on January 23, 2026 by chatwithdrketch

Q: Hey Doc! What is the meaning of that black line under the belly button and on top just a little?

A: Hello dear, thanks for writing in.

What you’re noticing is most likely related to something called the linea alba and linea nigra.

Let me explain.

First, linea alba. This is a natural line that runs vertically down the middle of the abdomen, from the chest area down to the lower tummy. Everyone has it, but in many people it’s very faint and barely visible.

Then, linea nigra. When the linea alba becomes darker or more visible, it is called linea nigra. This darkening happens due to hormonal changes, especially increased estrogen and progesterone.

Therefore, it is very common in:

Pregnancy

After pregnancy

During hormonal changes

With some contraceptives

In some women around their menstrual cycle

Important things to know

Linea nigra is not dangerous

It is not a disease

It does not mean something is wrong with your womb

It does not automatically mean pregnancy

It is simply increased skin pigmentation triggered by hormones.

Will it go away? In many women, the line fades gradually over time once hormones stabilize. In some, it may remain faintly visible and that is completely normal.

Please see your doctor is if the dark line is accompanied by:

Missed periods

Breast tenderness

Nausea

Lower abdominal pain

Then a pregnancy test or medical review is advised not because the line itself is dangerous, but to understand what’s driving the hormonal change.

I hope this helps!

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Diarrhea, Period with Cramps and Clots – Can This Be Pregnancy?

Posted on January 22, 2026 by chatwithdrketch

Q: Hello doc I have diarrhea together with period cramps but I’m not on my period so today I’m bleeding dark red blood with small clots can it be that I’m pregnant

A: Hello dear, thank you for reaching out
Let’s take a few steps back to answer this question…

During every menstrual cycle, the womb prepares itself to receive a pregnancy. When pregnancy does not happen, the thickened lining of the womb is shed as menstrual blood.
Normally, menstrual blood does not clot because the body releases natural substances that keep it flowing smoothly. However, when the bleeding is heavier or flowing faster than usual, small clots can appear especially on the heaviest day. This can happen even in healthy women and does not automatically mean something is wrong.
Dark red blood with small clots can therefore still be menstrual blood, even if the timing feels unusual.

About the diarrhea and cramps
Diarrhea, abdominal cramps, nausea and even vomiting can occur around the time of menstruation. This is due to a hormone called prostaglandin, which causes the womb to contract but can also affect the stomach and intestines.
So yes – cramps and diarrhea can happen even before or at the very start of bleeding.

Could this be pregnancy?
Early pregnancy bleeding can happen, but it is usually:
• Light spotting, not heavy flow
• Often without clots
Bleeding with clots is more commonly menstrual, though an early miscarriage can also present this way.
Because of that, pregnancy cannot be ruled out completely without a test.
I hope this helps 🙂

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Can I Get Pregnant During My Period?

Posted on January 17, 2026 by chatwithdrketch

Q: Hy Doc I want to know .,..is it possible to get pregnant when you have unprotected sex during your periods

A: Well, having sexual intercourse during a lady’s menstrual period does not make a man impotent, neither does it kill vital organs in his body…contrary to all the stories you have probably heard 😊

However, it is obviously messy and it is easy to contract Sexually Transmitted Infections at this time.

Can one get pregnant at this time? Unlikely but not impossible. It depends on the length of a woman’s cycle. If she has a short cycle, she could be seeing her period a few days away from her ovulation. Thus, if she has sexual intercourse, perhaps towards the end of her period, the sperm, which can stay ‘alive’ for days after sexual intercourse, are still available to fertilize the eggs released during ovulation. If in your case, you’re sure that you ovulate during your period, then I end by saying, ‘having sexual intercourse during menstruation is NOT a means of contraception’ 😊

Have a good night everyone 😊

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