#HLWDK Daily Health Tips: Reminder Class On Cross-Contamination

Hello y’all!

As you go about doing your household grocery shopping today, be reminded to prevent cross-contamination. How? I’ll give you five top tips for preventing crosscontamination while shopping.

1.      If you go to the open market, be sure to go with enough shopping bags. That way you can separate your raw meats/fish from your other foods.

2.      If you shop in grocery stores, separate the foods in the shopping cart. You could use the shopping carts that have two baskets. Use one for your fish and meats and use the other for your other foods.

3.      When checking out your purchases at the grocery shops, ensure that the attendants keep these foodstuff separate. In addition, keep dry foods separate from wet/refrigerated foods. This keeps the different foodstuff fresh until you get home and store them appropriately.

4.      Maintain this separation in the car, bus or taxi that you will take home. It may be more convenient to pack everything in one bag, but I assure you it is unhealthy! J

5.      Finally, before you start cooking when you get home, be sure to wash your hands as you have handled money and loads of foodstuff which may have deposited myriads of germs on your hands.


Harmful bacteria can pass to raw foods to other food produce some of which we even eat raw. These germs may not cause much harm to adults but could cause very serious infections in children and other people with fragile immune systems.

If we keep our foods safe from contamination from the time we buy them to the time we take them home, we have a better chance of ensuring they are fresh and delivering the right nutrients to us by the time we cook them.

Have a great weekend!



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#HLWDK Daily Health Tips: I Want To Watch My Weight!

Q: Hi, just want to watch my weight, (be)cause (I) am fat already. Thanks
A: Interesting!
What should you do? The answer is simple….but quite long 😀 It’s diet and exercise.
Diet should focus on what we eat, how we eat it, how we cook it and the portions we eat.
What should we eat?
All food groups: Don’t fall all those ‘don’t eat fats’, ‘don’t eat carbs’ diets. Every food group is important. Just ensure that you take only the right portions.
• Proteins: focus on white meats (fish, chicken), plant proteins like melon seeds
• Carbohydrates: focus on complex carbohydrates like whole grain wheat bread, oat meal (made as porridge or used as swallow food to go with local soups), beans etc. White carbs as found in pastries cause your blood sugar to yo yo (go up and down) because soon after you’ve eaten them, you feel hungry wanting to eat even more. Clearly, this cannot help any weight loss program 
• Fats and oils: Use healthy oils like Olive oil, Canola oil etc and use sparingly. Generally oils that are solid at room temperature are full of unsaturated fats which are not healthy for you.
• Vitamins and minerals: Load up on fruits and veggies and make sure you have them with every meal. They are full of vitamins, anti-oxidants and other nutrients that help your body fight diseases.
Sea salt is touted to have a lot of minerals that are good for you, but make no mistake about it…sea salt contains as much sodium chloride as common salt or table salt. For anyone to get the benefits of the extra minerals they contain, they must be taking a whole lot more salt that what they need in a day. Remember that excessive consumption of salt leads to high blood pressure.
• Water: Drink sufficient amounts of water daily to keep your joints supple, encourage proper excretion, prevent dehydration etc
How should we eat it?
Slowly. Take a moment to eat and chew your food. Appreciate the texture and really taste it. The virtue in this is that signals from your stomach which take about 15 minutes to get to the brain, would have enough time to do their job before you over-eat.
Cooking of food should be done bearing healthy cooking methods in mind. Poach, grill, steam, boil etc.
Portions: Even if you do all the above but we take excessive amounts, then we will pile on the weight. What are the right portions? First, reduce plate size and then ensure that half the plate is filled with fruits and veggies, a quarter is filled with carbs and the last quarter with protein. Remember the tips we’ve given above and focus on picking the right foods from the mentioned classes.
Now don’t go piling your plate high while staying within your portions 😀 That’s an absolute no!!!
Breakfast: Remember to eat like a king’
• Wheat bread with peanut butter and a glass of fresh juice (or fruit slices)
• Or Oatmeal with fruit slices
• Or a slice of wheat bread with an egg and a glass of juice
• Or a smoothie
• Or A wrap of moi-moi with oats or pap and some fruits
Lunch: Eat like a prince
• Vegetable soup with fish and oatmeal (remember that the vegetable soup should be half the plate, the fish a quarter of the plate and the swallow should be normal height 
• Or local rice with stew (please no sign of floating oil should be seen :D), grilled chicken and veggies. Again I feel compelled to explain that the veggies should be half the plate, the rice and chicken should take up a quarter of the plate respectively
• Or Bean pottage with vegetables and fish. If you choose to have some plantain with it, just understand that the beans and plantains are struggling for a quarter of the plate which MUST NOT be crowded 
• Spaghetti (pasta) with sauce, salad and fish/chicken. Again, no mounds please!
Dinner: Eat like a pauper
• Boiled sweet potatoes with vegetable sauce and fish
• Or a (small) bowl of salad with a wheat bread roll
Now for exercise or activity, as I like to call it, be sure to get at least 150 minutes every week. This can be broken into 30 minutes on 5 days of the week or 1 hour on alternate days. During work hours try to get as much activity as you can.
• Pack your car farther from the office entrance as you can and walk the rest of the distance. If you take public transportation, stop at a farther bus stop than normal and walk (be sure that it’s safe)
• Get up whenever you get a call and jog on the spot.
• Walk to the bank to use the ATM
• Walk over to the copier to pick reports rather than call for them’
You can add to this list with other innovative ideas for exercise at work.
Remember that exercise should focus on general workouts including cardiovascular exercises, strength training and tummy exercises. A combination of all (and not focusing on just one) with a good nutrition plan will lead to sustainable weight loss.
Guys, there are no quick fixes here…it’s sheer hard work and grit 😀
Finally, remember that stress causes the release of a hormone that leads to deposition of fats around the organs leading to big tummies and increased risk of heart diseases. So, kick the stress 😀
To learn more about diet and weight loss, pick up a copy of my book, ‘Just For The Health of It’ at
1) Laterna Books online shop with nationwide delivery. Just click on this link: https://www.laternabooks.com/laterna_product_details.php?v=15450&c=44
2) Another option for those in Lagos is Laterna Bookshop on 13, Oko-Awo Close, Off Adetokunbo Ademola Street,. Victoria Island.
For those in Abuja and environs, please call 07030739403 or pick it up at No 5 Bricks Market, Dawaki 11 Market, Dawaki extension.
4) For those in Awka, please call 08189944090.
Have a great night y’all 😀
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#HLWDK Daily Health Tips: Infertility, Fibroids And Miscarriage

Q: Greetings Dr. Ketch, I am 31 years old – in the journey of trying to get pregnant. I had a miscarriage in March 2017; before then, earlier in 2016, I was diagnosed with fibroids. I had a myomectomy to take out the fibroids and eventually the following year that’s 2017 I conceived but had a miscarriage. Since then, over 6months now I have been unable to conceive again. Please doctor advise me on tips and what am supposed to do
A: Not being able to have a child at the time that we expect it can be a harrowing experience…especially in Africa where a couple of months into your marriage, family members and even outsiders are beginning to look at you in suggestive ways. Some actually ask outright, ‘when are you guys planning to start having babies?’
However, in the medical world, we can only agree that perhaps there might be an issue after one full year of trying to have babies with no luck. This, however, implies that there is frequent and unprotected sexual intercourse. Frequency in this respect means that sexual intercourse should be at least 3 times in a week. Unprotected means that there should be no barrier protection like a condom. Don’t laugh…this has been known to happen. People use a condom and then expect to get pregnant J The ejaculate (semen) should also be of significant volume.


Therefore, if this has been established to have been happening for one year, the next thing is to run tests. The less ‘invasive’ tests are usually done first. This usually involves the husband who provides his semen for analysis. Other tests will now be run on the wife, which presumably has already happened in the case above.

Some causes of infertility in men include problems with the production of sperm, problems with the delivery of sperm, being exposed to environmental toxins (like sitting in hot tubs) and cancer.

Some causes of infertility in women include problems with ovulation, problems with the uterus and cervix, blockage or damage of the fallopian tube, thyroid problems, cancer etc. Fibroids may or may not cause inability to have a pregnancy. It depends on size and position. Big fibroids in the area of the womb where a baby is meant to implant may cause a miscarriage or indeed, failure of the fertilized embryo to implant. Your doctor will take a decision on what to do with the fibroids based on size, symptoms etc., if this is still a problem.

Other risk factors for both sexes include use of alcohol and tobacco, being overweight or even underweight and age (the older people get, the more difficult it is to get pregnant).
Where a problem is identified, this is taken care of through various options like the use of drugs or surgery.

Oftentimes, no reason can be found for infertility. In these instances, the couple may want to consider assisted reproduction. Your doctor will discuss the different options available in your area and if you can afford it, he will suggest other centers where better facilities exist.

Prevention of infertility is targeted at the risk factors. Quit smoking, reduce alcohol consumption, exercise moderately and keep your weight within normal limits.
Infertility is really nerve wracking, because nobody has an idea how long it’s going to last or what treatments are going to work best. Joining support groups and/or counseling sessions may be helpful during this period of waiting, patiently and prayerfully J

On your miscarriage….condolences on the loss of your baby. It is never an easy experience for anyone to go through.

Unfortunately, often times, the cause of a miscarriage is not identified. You need to understand this so that you don’t blame yourself unduly. Having said that though, first trimester miscarriages are mainly due to problems with the baby/fetus. These problems could be due to problems with the placenta. This is how the baby receives its nutrients in the womb and so, if this organ cannot deliver, a miscarriage might occur. There may also be a problem with the baby’s chromosomes, such that a baby may receive too many or too few genetic materials or there may be a damaged egg/sperm. Other associated risk factors include smoking and drinking alcohol, being overweight, malnutrition, increased maternal age, trauma and drug abuse. By the way, trimester is 3 months of pregnancy. Therefore, first trimester refers to the 1st three months, 2nd trimester, the 2nd three months and 3rd trimester, the last three months

To try for a pregnancy again, remember to ensure there is unprotected sexual intercourse at least three times a week with ejaculation of sufficient amounts of semen. You should start on folic acid supplements as soon as you can, to prepare you and baby for the journey ahead.

To prevent a recurrence, focus on ensuring that you stay healthy and do not indulge in harmful habits like smoking and excessive alcohol drinking. Other helpful tips include eating healthy, keeping weight within normal parameters, avoiding trauma and not abusing drugs.

In addition, as soon as you get pregnant again, you should register for antenatal as soon as possible and keep to your appointments religiously.

For more on this topic, please click on the link below:


All the best!


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#HLWDK Daily Health Tips: Hole In My Tooth!

Q: Hello Doc I want to know why there is hole in my tooth I can(not) drink water with eas(e)y on that side of my tooth (be)cause of the coldness I will receive.

A: Tooth aches are mainly due to tooth decay, which may give rise to a hole in the tooth.

How does a tooth get to the point of a cavity/hole? There are bacteria that live naturally in the mouth. When we eat foods rich in sugar and starch, the bacteria act on these foods and produce acids. These acids can eat away at the enamel covering of teeth. If these foods are eaten often, serious damage can be done to the teeth leading to the formation of cavities and subsequent decay as the acid eats its way through the enamel and may even get to the nerve ending! Imagine the quantum of pain, this person will experience!

What to do? You need to see your dentist asap. In the meantime, gargle with warm water and take some analgesics. Remember not to go over the recommended dosage. Use dental floss to remove food debris in between teeth.

To prevent this, be sure to remember and follow the rule of twos: brush your teeth twice a day, brush your teeth for at least 2 minutes (brushing up and down in circular motions) and see your dentist at least twice a year. Use fluoride-containing toothpaste. How do you find this? Walk into any shop or supermarket and read the ingredients on the pack. If it states that it has fluoride in it, you’re on the right path 😀 Limit your intake of sugary substances…make them occasional treats and if you do take them, please rinse out your mouth or better still, brush your teeth. Be sure to brush your teeth last thing before you go to bed. If you eat afterwards and take in sugary stuff, the acid produced really has time to eat away at your teeth while you’re sleeping as a result of the fact that less saliva is produced.

I hope y’all had a great day 😀


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3 things you can do when your child’s eczema gets bad – Harvard Health

Worried about eczema in you or your baby? If your baby has eczema, you should find helpful tips in the post below https://www.health.harvard.edu/blog/3-things-you-can-do-when-your-childs-eczema-gets-bad-2017011010996

If you (an adult) have eczema, follow this other link for helpful tips https://chatwithdrketch.com/2014/03/01/daily-health-tips-what-can-i-do-about-the-eczema-on-my-skin/

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#HLWDK Home-made Pineapple Drink!

Hello everyone! Have you ever tried your hands at making your own home-made drinks? I’m sure you have. A lot of people make Zobo drink at home and a couple of other people make smoothies. Today, I’ll add to your treasure trove of home-made drinks 😀 What do you do with do with the pineapple peel/skin after eating the juicy fruit? Throw it away? Well you shouldn’t. You can use it to make pineapple drink. How? · Wash and peel your pineapple · I’m sure you know what to do with the juicy pineapple inside 😀 You eat it, silly! 😀 · Then put the peels inside a pot. You could add some of the juicy pineapple fruit too for that extra concentrated flavour and colour · Add enough water to cover the pineapple peels · Bring to the boil and then turn the burner off · Allow the drink to cool, sieve the pineapple peels out and then sweeten with honey · Put in the fridge to cool and then enjoy it! I’ve shared some pictures of the drink during the making process and on the dining table 🙂 These pictures are from my dsughter's first try at making this super-delicious drink!

A post shared by Dr Ketch (@ddrketch) on

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#HLWDK Daily Health Tips: Breast Milk Discharge After A Miscarriage

Q: Doc, I have been struggling with breast milk discharge after a miscarriage. I have possibly tried the cabbage, ice pack etc methods but is not working for almost a year now. What will I do please… I need help

A: Condolences on your loss! I cannot imagine what you are going through. Please make out time to mourn your baby and then as soon as you can, open up your heart to the possibilities in your future. I hope loving supportive family and friends surround you. Hugs 😀


Sometimes after a miscarriage, the body does not quite recognize that there is no longer a need to feed a baby. And so, it just continues to produce milk.


Now, for stopping milk production, you appear to have taken some of the usually advised actions eg use of ice packs. But I repeat them in this post, just in case you did not use correctly.

In the good old days, mothers would tell their daughters to tie a wrapper tightly across their breasts. This helps. In fact, I believe that this is still being done by lots of people. If you’re more jet age, though wear a firm supportive bra, night and day.


For the pain, take analgesics and also apply cold packs to your breasts. These cold packs can be packs of frozen veggies or even cold cabbage leaves. For the latter, wash the cabbage leaves and put them in the fridge. Remove the areas that have big veins as they may hurt your tender breasts. Put this cold cabbage leaves in your bra and change to another set of cold ones every 2 hours or when the cabbage leaves feel limp.


Try not to stimulate the nipples during this period. Use a breast pad to prevent leakages.


If you find that your breasts still fill up, then express some breast milk. Express until you fill comfortable…not until you empty out the breast.


Keep hydrated and try to lie on your back or your side when sleeping.


I suggest you see your doctor, if this condition continues and you need reassurance. It’s also important to rule out other causes.


Your baby will always have a special place in your heart. And you will yet smile….very soon.


Loads of hugs…



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