DR KEVWE'S BLOG

She used to be the apple of her parents’ eyes, not just because she was the last born, but also because of her diligence and dedication to both her studies and chores assigned to her. Whenever she was given a task to do, for instance, unlike her siblings, she never procrastinated but got it done promptly. Even after she got admitted into the university, she continued with these great habits. Sadly , all that changed during her transition from 300 level to her final year!

To this end, some of her friends, especially her best friend, Jenny, noticed the gradual decline of her good habits and said: “Ella [as she is fondly called], you’re no longer the serious-minded Ella I know. You now procrastinate on school work. What’s happening?” But she just shrugged, and said, “Don’t worry, Jenny! I’m still that your girl.” Even some of her lecturers were disappointed at her changed attitude, and berated her for being nonchalant about her studies, and her low grades in their courses. Also, her parents complained about the ‘abnormality’ they noticed –unserious attitude towards her studies and personal life.  Consequently, during the first semester holiday, they grounded her: they seized her cell phone so she could focus on her studies, and not chatting on social media 

Meanwhile, Ella was undone with three major courses –a Term Paper, her Project, and Final paper revision. During one of their classes, a Term Paper was assigned to her, a month before the due date for submission. She swiftly stored the submission date on her phone’s notepad. “There’s plenty of time for the assignment. I don’t have to worry about it,” she said to her friends. But her best friend, Jenny shook her head (in disappointment) and said, “remember , Ella, we have class tests to prepare for Professor Wami’s 5-unit course assignment.” But Ella sighed and said, “Don’t worry! We have plenty of time to do our group assignment. Besides, this ‘5-unit course assignment’ is due in two weeks! That’s plenty of time!” “Don’t underestimate the time limit, Ella. It waits for no man,” Jenny cautioned.

A week before the Term Paper was due, the two friends met in class. Ella looked over at one of her friend’s test scripts to see an ‘A’, and asked in amazement, “Jenny, how come your grades are always high?” “Because I never procrastinate. I invest my time wisely, unlike you…” Jenny replied swiftly. Meanwhile, Ella also had two carry-over courses to contend with.

Fast forward, “Babe, you’ll work with me in the library,” Ella told Jenny. In the library, Jenny gazed at Ella’s Term Paper. “You’ve not done anything. Look, Ella, you’ve got to do it urgently. Or, you may not meet up the submission date.” But Ella replied with her usual mantra implanted in her by her ‘deceptive friend’– Procrastination: “Jenny, don’t worry, I have PLENTY of TIME to do this paper.”

Two days before the due date, Jenny again asked Ella if she had finished her paper. Suddenly, reality  dawned on Ella! Her friend had finished her own paper a week ago. Expectedly, despite her self-imposed intense stress by keeping vigil for two nights, she COULDN’T MEET THE DEADLINE. She went on her knees (with tears), pleading with her lecturer to extend the period to submit the paper, but he refused. Because she had ALL the TIME in the world to do so. And, your guess is as good as mine…she got straight ‘F’!

Again, Ella procrastinated to revise her final paper for a month. On the eve of the paper, she promised herself, “I’ll start my revision at 1: 00 A.M.” As she lay in bed, the soothing fingers of her bedspread began to caress her skin. The pillows also began to whisper, “Ella, come lay with me.” Anyway, the alarm blared... “7:00 A.M!” She jetted out the bed to the bathroom. She arrived the exam hall late and totally disorganized! The consequence? Of course, she FAILED it! What about her Project? It was shabbily done of which they ‘dashed’ her an ‘E’!

The Day of Reckoning: When the news of their graduation date dropped on their WhatsApp Group the previous night, Ella dashed into the campus that fateful morning to check the graduation list. Guess what? Her name was conspicuously MISSING from it! Ella wept uncontrollably as she stared at the notice board. Sadly, she spent EXTRA YEAR in the university, and eventually graduated with a miserable THIRD CLASS! Yes, Ella fell into the deep pit of woes dug by her Deceptive Friend, Procrastination! He continually assured her. “Don’t worry! You have plenty of time.”

You see, ‘Old Man Procrastination’ is never anyone’s friend. For instance, if you tell yourself, “One of these days I’ll do so and so”, and you never did. Then, one of these days will turn out to be NONE of these days! In other words, you may not accomplish anything significant in life, if procrastination is your ‘friend’!‘Old Man Procrastination’ stands within the shadow of every human being, waiting his opportunity to spoil your chances of success in life…as he did to Ella!   

Listen, sometimes what may be HOLDING YOU BACK in your life’s endeavours may not be your perceived ‘enemies’, but your Deceptive Friend –Procrastination! John Mason nailed it when he asserted, “Procrastination is the grave where ALL opportunities are BURIED!

By Shadrach Boussa

Shadrach Boussa is an Inspirational Writer, Speaker, Teacher (Academic), a Youth Development Advocate, and a Health Enthusiast (certified in Occupational Safety & Health (OSHA).  

March 20 is International Day of Happiness. Happiness isn’t just something we feel—it’s something we create, especially when we share it with others. This year’s (2025) International Day of Happiness, themed “Sharing & Caring,” is a beautiful reminder that joy multiplies when given away. Trust me I get it. With so much division and febrile political settings in different parts of the world, natural disasters and various kinds of mishaps, for some there is literarily nothing to be happy about. A little sharing and caring shown to people struggling with such difficult situations might put a smile on someone's face and make a massive difference to their day, even against all odds. 

Imagine the ripple effect of a simple act: treating a friend to tea/coffee, offering a heartfelt compliment, or checking in on a neighbour. These small moments of kindness create waves of positivity, making the world a little brighter.

So, how will you celebrate today? Share your time, your laughter, or even just a warm smile. Because when we lift others up, we rise together.

#SpreadTheHappiness #SharingAndCaring #InternationalDayOfHappiness

International Day of Happiness - 20 March

After making up my mind to wake up in Paris on my birthday this year, the glamorous retail wonderland, Galeries Lafayette, was recommended as one of the must visit locations in the city of love and fashion. As you would get to see in the video footage below, the experience was simply amazing.  Nestled in the heart of Paris, Galeries Lafayette is more than just a department store—it’s a spectacle.  With its opulent Belle Époque dome, luxury boutiques, and a rooftop terrace boasting one of the best panoramic views of the city, this shopping mecca is a must-visit.

Founded in 1894, Galeries Lafayette has become synonymous with high fashion and French elegance. From designer labels to gourmet delicacies, it offers a curated Parisian experience under one breath-taking glass dome. The store also hosts exclusive fashion shows, immersive pop-ups, and even a dedicated space for emerging designers. 

Being our first time in Paris, visiting Galeries Lafayette was more than a shopping experience for us. The environment felt like the Time Square of Paris. Parisian locals and visitors were noted to be  indulging in artisanal pastries at the in-house cafés. Some explored the stunning Christmas displays in the chilled of mid January , whilst others simply marvelled at the stunning Art Nouveau architecture. Whether you plan to splurge on couture or just soak yourself in the eclectic atmosphere, Galeries Lafayette is a Parisian icon that never goes out of style. Our only disappointment was that, the Stake Houses and restaurants in the Le Gourmet section were all closed for business by the time we got there at 20:00 local time. This however gave us the opportunity to explore the traditional Italian restaurant you would have noted in the video above, so it was a win for us at the end of the day. 

So when next you are in Paris and looking for where to window shop or actually spend your hard earned money to treat yourself to luxury designer perfumes and fashion items, you now know where to go. If you have been, do well to tell us what you thought of the place in the comments section below and how the experience compared to other similar places you have been in other parts of the world.

By Dr Oghenekevwe Daniel Ogidigben 

Travel Blogger

The start of a new year brings a fresh wave of motivation to focus on health and wellness. But instead of chasing quick-fix resolutions that fizzle out by February, what if we focused on science-backed habits that create lasting change?

In 2025, the wellness landscape is evolving, blending traditional health wisdom with cutting-edge research. From the power of gut health and strength training to sleep optimization and AI-driven wellness apps, there are practical and effective ways to improve our well-being.

After listening to several Specialists across various sub-specialties of the wellness industry, via very informative podcasts and other platforms, and being a UK trained General Practitioner/Family Physician myself, I can confirm that this guide will explore the top evidence-based habits to help you reset your health this year. Whether you are looking to fine-tune your nutrition, elevate your fitness, enhance your mental well-being, or optimize your sleep, these strategies will set you up for success. Don't forget that I am also human and continue to strive for wellbeing related success individually. No approach is certainly one-size-fits-all and what works for person A might not work for B but making a targeted effort and trying few things to settle for what works is key this year and moving forwards. 

1. Smarter Nutrition: Fuelling Your Body the Right Way

What we eat plays a crucial role in our energy levels, immune system, and overall health. In 2025, the focus is shifting from diet trends to sustainable, science-backed nutrition strategies that work.

The Gut-Health Revolution

Your gut microbiome (a home to trillions of bacteria) plays a key role in digestion, immunity, and even mental health. Recent studies show that a diverse, fibre-rich diet supports a healthier gut. Incorporate:

• Fermented foods like yogurt for probiotics.
• Fibre-rich foods like beans, whole grains, and leafy greens to nourish good bacteria.

Intermittent Fasting & Metabolic Flexibility

Intermittent fasting (IF) has gained traction for its potential benefits, including improved metabolism and reduced inflammation. Research suggests that fasting for 12-16 hours can help the body switch between burning glucose and fat, improving metabolic flexibility. However, IF is not for everyone, so listen to your body and consult a professional before trying it.

The Rise of Plant-Based Proteins

More people, whether vegan or not, are integrating plant-based proteins into their meals. Options like lentils, chickpeas, tofu, and quinoa offer essential nutrients while reducing the environmental impact of meat consumption.

2. Fitness Trends That Could Help in 2025

This year, fitness is all about sustainability and efficiency. Rather than chasing extreme workouts, people are focusing on strength, movement, and longevity.

Strength Training for Longevity

Studies show that muscle mass is a key predictor of longevity. Strength training using weights, resistance bands, or body weight can help maintain bone density, boost metabolism, and prevent age-related muscle loss. Aim for two to three sessions per week focusing on compound movements like squats, deadlifts, and push-ups.

Hybrid Workouts for Maximum Benefits

Rather than sticking to one type of workout, hybrid training combines:

•  Strength training (for muscle and bone health)
•  Cardio (for heart health and endurance)
•  Mobility exercises (to prevent injuries and enhance flexibility)

This balanced approach improves overall fitness and prevents burnout.

NEAT (Non-Exercise Activity Thermogenesis)

Not all movement needs to be structured exercise. NEAT refers to the calories burned through daily activities like walking, cleaning, and fidgeting. Increasing NEAT by taking the stairs, walking more, or stretching during breaks can significantly impact overall calorie expenditure and health.

Pro Tip: Try a weekly routine with 2 strength workouts, 2 cardio sessions, and daily movement breaks.

3. Mental Wellness: The Mind-Body Connection

Mental health is just as important as physical health, and in 2025, the focus is on practical, everyday habits that enhance well-being.

The Power of Breathwork

Deep breathing techniques can reduce stress, lower blood pressure, and enhance focus. Try the 4-7-8 method:

•  Inhale for 4 seconds
• Hold for 7 seconds
•  Exhale for 8 seconds

Repeating this for just five minutes can calm the nervous system and reduce anxiety.

Gratitude Journaling & Positive Psychology

Practicing gratitude has been scientifically linked to increased happiness and reduced stress. Start by writing down three things you are grateful for each morning. This simple habit can rewire your brain to focus on the positive.

The Science of Social Connection

Loneliness has been linked to higher stress levels and poor health outcomes. Make an effort to nurture relationships by scheduling regular catch-ups with friends, joining a community group, or simply calling a loved one.

4. Optimizing Sleep for Maximum Energy

Sleep is the foundation of good health, yet many struggle with getting quality rest. Here's how to improve it:

Circadian Rhythm Hacks

Aligning your schedule with your natural body clock can improve sleep quality. Try:

• Morning sunlight exposure to regulate melatonin production.
•  Consistent sleep and wake times (even on weekends).
• Avoiding heavy meals and caffeine late in the day.

Screen Time & Blue Light

Blue light from phones and laptops suppresses melatonin, making it harder to fall asleep. Use blue light filters or switch to reading a book before bed.

Supplements & Sleep Aids

Magnesium, chamomile tea, and melatonin supplements have been reports to have some benefits with improving relaxation and sleep quality. Always consult a healthcare professional before adding supplements, as I cannot personally verify any claims. Although melatonin is licensed to be prescribed for trial by patients in certain age groups here in the UK.

5. How Technology is Shaping Wellness

Technology is making health more personalized and accessible. Here are key innovations to watch:

Wearable Fitness Trackers & Sleep Monitors

Devices like the Apple Watch, Fitbit, and Oura Ring can track sleep, heart rate, and activity levels, providing insights to optimize wellness.

AI & Personalized Health

AI-powered apps now provide customized fitness plans, nutrition guidance, and mental health support. Popular apps include:

• Noom (personalized nutrition)
•  Fitbod (custom strength workouts)
• Calm (meditation and sleep aid)

Telehealth & Virtual Therapy

Online healthcare access has expanded, making therapy, nutrition counselling, and doctor consultations more convenient than ever.

Pro Tip: Try one of the wellness apps listed above to personalize your health journey.

Conclusion: Small Steps, Big Impact

The key to lasting wellness is not about drastic change. It is about consistent, small habits that add up over time. Whether it's focusing on better nutrition, moving more, prioritizing sleep, or managing stress, every small step counts.

Start with one or two habits from this guide and gradually build momentum. Remember, health is a lifelong journey, not a quick fix.

Ready to Reset Your Wellness?

Share your 2025 wellness goal in the comments section.

Dr Oghenekevwe Daniel Ogidigben

B.Sc. Human Physiology, MBBS, MRCGP