Welcome to Day 1 of the 14 Days of Wellness with Dr Ketch
Here’s your mission for Day 1
✅ Do any form of physical activity ✅ Record a short video (10–60 seconds is perfect) ✅ Share one simple tip you use to stay active ✅ Post using #14DaysWithDrKetch ✅ Follow this page on the platform you’re posting from
That’s it!
You can:
Walk your street Dance in your room Clean with energy Take the stairs Stretch Play with your children Gym people – yes, you count too! 🙂
No excuses! 🙂
One winner will be announced tomorrow for Day 1! Winner gets a pedometer Open to people in Nigeria Prize pickup in Abuja
Post your video and tag us with #14DaysWithDrKetch
The 14 Days of Wellness with Dr Ketch kicks off in less than 24 hours!
If you’ve been meaning to move your body more, start fresh this year, or just have fun while getting active, this is for you!
Here’s how it works: ✅ Share a short video of yourself being active ✅ Tell us one simple tip you use to stay active daily ✅ Post using #14DaysWithDrKetch ✅ Follow the page on the platform you’re posting from
That’s it.
No gym required. No fancy equipment. No perfection needed. Dance at home. Walk your street. Clean with energy. Play with your kids. Stretch. Skip. Climb stairs.
Movement counts.
One winner will be announced every single day Each winner gets a pedometer Open to people in Nigeria Winners must be able to (or send someone to) pick up prizes in Abuja
Set your reminder. Charge your phone. Get ready to press record 🙂
Let’s start 2026 the healthy way – one step at a time
Q: Its a second week my breast are irritating when evening come
A: Breast pain can present in different ways. Some women describe it as a burning or stabbing pain, while others experience soreness, tenderness, or a feeling of heaviness or irritation in the breasts. The pain is often felt on the outer part of the breast and may extend to the underarms and sometimes even down the arms.
The good news is that breast pain is very common and is usually not a sign of breast cancer.
Breast pain can be grouped into two main types: 1. Cyclical breast pain. This type is related to the menstrual cycle. It usually occurs around the same time every month. Often starts 2–3 days before menstruation. Improves or disappears after the period begins. The intensity may vary from month to month. This pain is mainly due to hormonal changes in the body. For this reason, women who are on hormone replacement therapy after menopause may also experience similar breast discomfort.
2. Non-cyclical breast pain: This pain is not linked to the menstrual cycle and may occur at any time. Possible causes include: Mastitis, a painful breast infection commonly seen during breastfeeding Breast abscess, which is a collection of pus in the breast Non-cancerous breast lumps Certain medications
When should you see a doctor? It is important to have your breasts checked if: The pain lasts continuously for more than a few weeks The pain is getting worse The pain interferes with daily activities The pain is located in one specific area of the breast You notice a lump, nipple discharge, redness, or skin changes
Your doctor may recommend tests such as: A clinical breast examination Breast ultrasound Mammogram Breast biopsy (if necessary)
These tests help determine the exact cause and guide proper treatment.
So, in summary, breast pain is common, often hormonal, and usually not dangerous but persistent or unusual pain should always be evaluated by a doctor.
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:
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.
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.
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.
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:
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
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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