chatwithketch

Is your home a haven? Is it somewhere you race to from work because it enhances and improves your wellness? Or is it somewhere you run away from because it is dirty? Or because your family members or even members of staff are ….well, to put it less than delicately, smelly? Perhaps because they don’t bath or even wash their clothes? Or because, toilets and kitchens smell nasty?

Here are five top tips to create the perfect home environment where wellness can thrive.

• Sweep and clean your house every day. For people who have bare floors, this is all too important. Ensure that the floors are scrubbed and cleaned every day; or if there is little traffic in your house during the week days, then at least once a week. Ensure that laundry is done frequently and dried properly. We don’t want to smell sweaty clothes, sheets or even settees when you walk into the home. The settees can be brushed down and cleaned depending on whether they are fabric or leather.

• Ensure that toilets are cleaned daily. At the very least, they should be wiped down after use, toilets should be flushed and toilet cleaning agents should be used. Air freshening agents should also be used liberally. Your toilet should smell like a sanctuary…and not a sewer!

• Brush your teeth daily and encourage your family members to do so too, especially in the mornings. A lot of people move around with morning breath, stinking up the house. A quick brush after every meal is also not a bad idea or at least after a meal of food with distinctive strong smells like garlic, fish etc. A quick fix may be to use mouth wash or unsweetened chewing gum.

• Be sure to take a bath twice a day, or failing that, at least once a day. When on your period, be sure to take a bath even more frequently so that you stay smelling fresh and clean.

• If you have a baby, please change their diapers as soon as they mess it up with poop or urine. Your babies feel uncomfortable and fret and the smell from their ‘business’ pollutes your haven!

Now you’ve got more reasons to race home from the office.

Have a fabulous weekend, people 😀

Q: Good day Dr. Thanks for creating this forum. My baby of a yr old has ringworm at his back. A doctor prescribed Fluconazole and Mycoten cream. He has exhausted the drug yet the ringworm persists. Please, what else should I do?

A: Hi dear, ringworm is a fungal infection. The rule of the game when treating fungal infections is patience because treatment can go on for months!  Apart from treatment, you have to be sure to keep your baby’s private things private. He should have a towel to himself…not shared with anyone. Same goes for his undergarments etc.

For details of how to prevent and treat ringworm, please click on these links: https://chatwithdrketch.com/2014/02/19/daily-health-tips-is-this-a-fungal-infection/ and https://chatwithdrketch.com/2014/12/23/daily-health-tips-what-can-i-use-for-ringworm/

Have a good night, people 😀

Here’s to a healthier you!

Q: Hi Doc! Is it good to eat more than 3 square meal a day? What type of sugar intake is good for the body?
A: Thanks for writing in. To answer your first question, I will lift a portion straight out of my book, Just For The Health Of It With Dr Ketch, which answers that question. Here goes…
Q: How many meals should I eat in a day?
A: The jury is really still out on this one. One school of thought insists that small mini-meals every two to three hours is great and improves metabolism. The other school of thought claims that there is no significant finding that confirms that this is any better than the regular 3 square meals we’ve been used to.

Well, worldwide, we’re all agreed on the fact that more proteins, fruits, veggies and complex carbs are the way to go. If you add portion control to the mix ensuring that you have the right amount of food with fruits /veggies making up half of the plate, complex carbs taking up, a quarter of the plate and proteins in the last part of the plate, then you should be good. At this point, it won’t really matter whether you’re doing 6 mini-meals or 3 main meals all day…you’ll still be able to keep the weight off (with some exercise in the mix too :D) and really just be healthy.

As for what type of sugars to take? Less refined sugar is absolutely the best for you. Foods with low glycaemic index are very useful here.

For more on glycaemic index, please click on the link: https://chatwithdrketch.com/2015/04/12/weight-loss/

Have a good evening, y’all grin emoticon

Q: Hello Dr. Good day. Dr I need your help. I have this problem. Any time I have sex, I quickly discharge. And after that I wouldn’t be able to continue. Even if I force myself to go again I will feel like something was taken out of me after the second round.
Secondly, I normally have this headache and fever and after treating them, like one month after, the symptoms will be back. My hands will be shaking. My friends said that I should quit beer which I did but it still shakes. What is my problem Dr?

A: Premature ejaculation is the most common type of sexual dysfunction in men younger than 40years. Premature ejaculation is uncontrolled ejaculation either before or shortly after sexual penetration, with minimal sexual stimulation and before the person wishes. In most cases the cause may not be identified. It may be due to anxiety, guilt, depression, or if it has been a long time since last ejaculation. It may occur with a new partner, or only in certain sexual situations. In some cases, medical conditions, hormonal problems, injury or certain medications can cause it.

In most cases, it resolves on its own over time without medical treatment. Cutting down on alcohol, tobacco and illegal drugs may improve this. Counseling or behavioral therapy may help reduce anxiety related to premature ejaculation. Antidepressant drugs have also been found to delay ejaculation. There are also creams, gels and sprays which can be applied before intercourse. I would advise you visit a doctor who would be able to evaluate you and give you further advice.

The recurrent fever and headache could be poorly treated malaria, and infection, a problem with the immune system, or some more sinister problems. Have these checked with a doctor and do continue to cut down on your alcohol intake. It sure will help in the long run. Cheers!

****This post was contributed by a guest doctor blogger.

For a related post, please click on this link https://chatwithdrketch.com/2014/04/13/daily-health-tips-premature-ejaculation/

Have a great night, beautiful people 😀

Q: I want to stop sugar because I’m addicted. What can I do doctor?

A: Thanks for writing in. Don’t we all struggle with this???
I’ll reproduce here a post I had made on healthier alternatives/substitutes to foods we generally love which may not be so healthy. This includes sugary foods and those loaded with bad fats. Enjoy…

First, commit to reading labels in supermarkets. For all the foods that you will buy from shops, read the labels and be sure that they contain wholesome nutrients. Look out especially for trans fats, sugars, salt and lack of fiber. Avoid foods that have them…as much as you can!

Try these substitutions:
Substitute white rice with local rice like Ofada, Abakaliki rice or brown rice etc

While shopping for pasta (eg spaghetti, macaroni or the like), look out for whole grain pasta. It will be written on the pack.

Instead of buying white bread, go for whole wheat bread.,,noting that even wheat bread has a significant amount of salt. So, if you casn lay off bread once in a while, please do 😀

Remember that just because it’s brown, it doesn’t necessarily mean it’s whole wheat. Ask the grocer/baker/whoever you’re buying from.

If you need a sugar fix, don’t get it from a pack of sugar-filled fruit juice, juice your own fruits or opt for fruit slices

You know those sugar filled cereals that tell you that it’s just honey and whatever else, read the pack, you’ll see how much sugar is in them…plus of course, the honey. Substitute with oatmeal or other whole grain cereals. If you hate oats, try this recipe I learnt while shooting my half hour show.

Overnight oats
Put some oats in a bowl, add some milk and unsweetened yoghurt. Cover with cling film and leave in the fridge overnight. In the morning, add some fruit slices (I like apple and banana slices), add a sprinkle of cinnamon and if you want a little bit more ‘sugar’, add a couple of raisins/currants/dried fruit. Mix it all up…tastes fabulous! 😀

Stay off soft drinks/soda as much as you can. Substitute with water 😀 or sparkling water which has some drops of lemon in it or you can do same with still (regular) water.

Instead of red meat, go for chicken and fish. And take off the chicken skin.

Substitute butter for cooking with healthier oils like Olive oil.

Substitute butter on bread slices with healthier spreads like peanut butter or even mashed avocado pear.

Try shopping for reduced fat mayonnaise and salad dressings to take the place of the regular goods. You could also try balsamic vinegar as a dressing for salad.

In recipes that need sugar, you can significantly reduce sugar to be used by using some cinnamon, nutmeg or vanilla.

Blend up some fruits and add them to low fat, sugar-free yoghurt…and dare I say, use that as a substitute for ice cream??? 😀

Reduce salt intake by using other herbs and spices like ginger, garlic etc

Replace pounded yam with oat meal and serve up different varieties of vegetable soups.

Remember that while making your stew, the oil should not be visible on top of the stew when you’re done cooking. If we can see it, it’s too much!

Have a great evening, people 😀

Are you a new mum trying to figure things out? Well, this is for you!

Do you remember trying to sit down after you delivered your baby? If you had an episiotomy (a surgical tear to help ease the passage of the baby), you probably froze in shock at the pain, right? Well, I did 😀 It was just plain excruciating to attempt to sit, much less, adjust yourself to a more comfortable sitting position. Then, do you remember the first time after that when you tried to pass gas? It was sheer agony! Agony that melts away as you behold the bundle of joy that was a result of that process 😀 Now, if you haven’t had your baby yet, this may sound very scary, but there’s a solution for this pain.

Ever heard of a Sitz bath? It’s a warm water bath that helps cleanse the perineum. Just in case you wondered, the perineum is that space between the rectum and the genitals. The right temperature is the one that you can handle without sustaining burns. Putting a few drops of this water on the inner surface of your wrist can help confirm this.

Plain warm water is sufficient but some people add salt to the water which is soothing. Your doctor may also suggest other things he/she may want you to add to the water.

Do you wonder what to do with your baby’s umbilical cord stump? How many times to clean it? What to clean it with? Methylated spirit, antiseptic lotion or water? Or perhaps you should just ignore it, hoping against hope that nature does its thing and the stump falls off when it should, leaving your baby with a nice looking navel?

For details of how to get your Sitz bath running, how to care for your baby’s cord and answers to all those questions you have on pregnancy, taking care of baby and weight loss afterwards, get a copy of the book, Just For The Health Of It. You can get a copy via the shop now link on our facebook page. Or you can get it through:

1) Jumia.com. Just click on this link http://www.jumia.com.ng/jumia-books-just-for-the-health-of-it-with-dr-ketch-179486.html and get a copy. You have the option of paying when the book is delivered to you or paying online. This service is available all over Nigeria.

2) Another option for those in Lagos is Laterna Bookshop on 13, Oko-Awo Close, Off Adetokunbo Ademola Street,. Victoria Island.

3) If you’re outside the country, please visit Amazon through this linkhttp://www.amazon.com/Just-Health-Ketch-Pregnancy-Parenting/dp/9789398026/ref=sr_1_1?s=books&ie=UTF8&qid=1426246647&sr=1-1&keywords=just+for+the+health+of+it+with+dr+ketch+olalere+nkechi

Hello y’all 😀

How has your day been? I have had an absolutely fabulous day…lying down on my bed! 😀

By popular demand, I reproduce the recipe for yoghurt here. I have had a lot of people asking about it in recent times.

Remember that yoghurt is full of healthy bacteria that may help fight vaginal infections, prevent brittle bones (osteoporosis) in old age because of the calcium content and help digestion amongst other uses. And now for my home made brew…without fancy machines and stuff…

• Get your measuring cups, warm water, a clean dish towel,, some already made (store bought yoghurt with pro-biotics, an airtight container and milk. This recipe uses powdered milk
• Mix one cup of milk with 4 cups of warm water. Whisk it all up.
• Scoop out one cup of the mixture and add a quarter cup of your already made yoghurt with pro-biotics (Any already-made yoghurt will do, really)
• Then pour the mixture from the point above to the milk mixture and whisk.
• Pour in an air-tight container and cover with the tea towel.
• Do not move, mix or stir the mixture during the ‘setting’ process. Leave it for at least 4 hours. I usually leave mine overnight and wake up to a jar of fabulous home-made yoghurt!

So, mix up your own batch and after the first go, feel free to mix and match the recipe as you like. As you can see, there was no added sugar to mine 😉 If you ant a healthy sugar kick, you can blend some fruits eg banana ith the yoghurt. Tastes….delumptious!

This recipe can also use bottled milk in which case it has to be warmed before (not boiled) before use and repeat all other steps as above.

Q: Sorry to bother you again. I am 32yrs and a mother of 5. I have serious problem with my body weight. I weigh about 140 kg. What health tips can you give me to enable me lose weight healthy and proportionally? I have used Chinese herbs, all to no avail. I don’t have enough stamina for workouts because I easily feel dizzy, though I engage in some non-strenuous exercises. I need your help. Thanks.

A: Hi Madam, it’s good to know you have been making efforts to lose weight and more impressive that you want to do it the healthy way. There are over a million weight reduction programs out there, placing emphasis on exercise, dieting and losing weight fast. However, most of these do not look at the healthier, more lasting lifestyle changes which proffer better results.

It’s quite simple to understand, if you take in more than you burn out, you add weight, and if you eat fewer calories, than you burn, you lose weight. But, this is not the case for everyone, genetically, some people have found themselves bigger than others and no matter how hard they try, nothing seems to work.

Weight loss, is not an event, it is a continuum. It takes time, commitment and motivation. It’s not only changing what you eat, and spending so much money in a gym to exercise. It’s a permanent lifestyle modification. From changing how you see food, keeping a diary of the calories you take in, as well as keeping a track of your progress, involving the whole family, to managing your emotions, being absolutely patient, paying attention to meal times and getting motivation from support group.
Concerning your diet, it’s better not to look for any ‘short cut’ or ‘quick-fix’ pills; not only do they make you feel deprived, you tend to add more weight so quickly the moment you stop them. Eat only during mealtimes, watching what you eat. A balanced diet, with more of vegetables (leafy salads, green veggies),high fiber diet (beans, oatmeal, wheat), and fruits (apples, oranges, watermelon, berries) which tend to fill your stomach faster, and thereby reduce the quantity of what you eventually consume. Avoid snacking in-between meals, eat slowly, and also don’t eat to your full. The rule is divide your stomach into three parts, 1/3rd for food, 1/3rd for water, and the remaining 1/3rd for air. Avoid emotional eating, many of us do this, eating when you are stressed or angry; when you just got paid, and you feel the need to reward yourself for ‘all the hard work’, and then take yourself out to a fast food restaurant. Avoid banning certain food…the tendency is you’ll overindulge when you get the opportunity to; rather eat less of the unhealthy foods.

Concerning exercise, I would advise you take it on slowly, and stop when your body cannot tolerate it any more. You may also need to see a doctor to evaluate you in respect of the dizziness and also give you advice on the type and extent of exercise appropriate for you. You can however engage in simple exercises like walking and breathing exercises.

It may also help to get busy, with activities that don’t require sitting for long, like watching TV. Drink a lot of water, and join a support group to remain motivated. Hope all of this helps, in achieving your desired goals and remaining there. Best wishes!

****This post was contributed by a guest doctor blogger.

Have a great night, beautiful people grin emoticon

Q: Hello Dr Ketch, please I want to know how to get rid of washer man’s finger. It’s really spoilt 6 out of my 10 finger nails. Thanks so much.

A: So sorry you are experiencing this. I can just imagine what you may be going through. From the description of your symptoms, it’s rather difficult to say exactly what is going on with your finger nails/ hand. The term washerman’s finger, which you used may have beclouded what you really wanted us to address. Then mentioning your fingernails being spoilt, gives it the picture of a fungal nail infection. There are quite a number of conditions that can affect the hands, fingers and the nails, some of which can be a bit challenging to diagnose and even treat. I would advise you see a doctor, who would be able to have a look at your hands, fingers and nails; examine them and then advice you on what to do.

Washerman’s hand is a skin condition in which the skin of the hands or feet loses its elasticity and tugor. There is wrinkling of the fingers and feet and they become white, like no blood is flowing in them. It is more pronounced after the hands or feet have been immersed in water for a long period of time.
Fungal infections are quite difficult to treat and can be very disturbing especially those affecting the nails. It can affect one or more finger or toe nails, more often the big toe or little toenail. It may cause white or yellow patches on the nail; the end of the nail may lift up, and there may be complete destruction of the nail. This will require antifungal tablets for months.

If any of these is what you describe, I would advise you avoid immersing your hands in water for long periods. If however, the nature of your job does not allow this, then getting a waterproof pair of gloves may be of some help. You can also moisturize the hands frequently with a moisturizing cream like coconut oil and keep them dry most of the time. Hope this helps!

****This post was contributed by a guest doctor blogger.

Have a great night, beautiful people 😀