Essential Lifestyle Paths – Deliberately Staying Off Risky Habits, Behaviours and Practices

Risky habits, behaviours and practices are those ones that predispose the person or persons to social problems, injuries, disabilities, or even death.

In addition to lifestyle modifications with respect to;

• Tobacco use
• Alcohol consumption
• Unhealthy diet
• physical inactivity
• sleep deprivation

There are certain other habits, behaviours, and practices that are potentially very harmful to human health. These include;

i. Unsafe sexual activity: Sexual intercourse has been associated with some avoidable hazards such as sexually transmitted infections, some cancers, and unwanted pregnancies which invariably could result in unsafe abortion. Unsafe sexual behaviours include non-use of condom during sexual intercourse, and having multiple sexual partners. Unsafe sexual activities are found more among adolescents and youth.

ii. Injuries and Violent activities: Some individuals are not emotionally intelligent, and frequently resort to fighting and violence at the slightest provocation. This in some cases could result in fatal outcomes. In 2021, the World Health Organization documented that unintentional and violence-related injuries kill about 4.4 million people in the world each year, constituting nearly 8% of all deaths.¹

Most injuries result from road traffic accidents, drowning, falls, suicide attempts, and burns.¹ Yearly, unintentional injuries alone, kill about 3.16 million people, while about 1.25 million lose their lives to violence.¹ It is estimated that about 90% of injury-related deaths occur in low- and middle-income countries, and that twice as many males than females, lose their lives to injuries and violence.¹

Violence can be physical or non-physical, and the effects can be physical, or psychological. People should work very hard to develop a good level of self-control, so that they can prevent themselves from initiating or propagating violence. People should also learn to walk away from potentially violent situations. Violence can be domestic, workplace, or external from prevailing environment. Abuse and threats are forms of non-physical violence.

iii. Addiction with phone, internet, and social media: Addiction with phone is obsessive use of smartphone, which could lead to “nomophobia” (Fear of not being in possession of a mobile device).² Mobile phone addiction could lead to severe impairment or distress in one’s life.³

A study confirmed that mobile phone addiction was linked to impulsiveness and materialism; as well as pre-occupation with material objects, as opposed to cultural, intellectual, and spiritual values.³ Many now even see mobile phone as status symbol, hence they strife to buy new versions with supposedly better features, each time a new one is released to the market.

Symptoms of Mobile Addiction

Sign and symptoms of mobile addiction include;^2,3

• Impaired work performance
• Impaired academic performance
• Withdrawal
• Inability to keep track of time when using mobile phone
• Eye strain
• Using mobile phone in dangerous situations, like when driving
• Sleeps with the phone in bed
• Irritated or angry if phone use is interrupted
• Getting up at night to check phone

For a long time, the computer has been a very useful office equipment, and also very useful in the home. However, with the introduction of World Wide Web in 1990,⁴ the use of the computer and other electronic gadgets in surfing the net has increased tremendously.

It is currently estimated that there are about 2.5 billion internet users globally.⁵ It is however worrisome, that many people use the internet excessively in an uncontrolled manner, leading to timelessness and disruption of people’s lives; a situation now termed “Internet Addiction Disorder”.⁶

Some refer to Internet Addiction as Internet Dependence, Pathological Internet use, or Compulsive Computer use.⁷ There are various classifications of internet addiction. One of such classification groups internet addiction into five types, which are;⁷

1. Compulsive information seeking: Since the internet is a leading repository of information and knowledge, some people get obsessed with the practice of seeking information and knowledge on the internet, even in glaring situation where such act is absolutely unnecessary. Some would not even take medications prescribed by the most renowned doctors, until they have crosschecked on the internet. This practice, in many cases leads to confusion and problems.
2. Net compulsions: Some interactive activities online, such as gambling, trading stock, and online shopping could be addictive. This in many cases could result in financial instability, and problems in one’s relationships.
3. Cybersex addiction: Some people are dependent on internet for sexual pleasure and fantasies. They are obsessed with internet pornography and online dating and adult chatting sites. Some even practice what they call “Online love making”, where the two lovers strip naked, and mimic real love making, while masturbating. These, of course are detrimental to natural sexual relationships.
4. Online relationship Addiction: The practice of getting friends online is widespread. Many usually hide their true identity, uploading very beautiful, but fake pictures. Most are commonly disappointed when they eventually make physical contact with the online friend.
5. Gaming addiction: Obsessive computer gaming can be online or offline. Individuals who are frequently engrossed in computer gaming, do that at the detriment of other essential activities such as job or studies.

In social media addiction, the individual is propelled by uncontrollable urge to log onto the different social media such as Facebook, twitter, WhatsApp, etc. This usually impairs important life activities such as job, studies and social activities.

As is seen in Mobile Phone Addiction, Internet Addiction manifests as mental health/emotional problem, or physical health problem. Mental health effects include;

• Depression
• Anxiety
• Mood swings
• Aggression
• Social isolation, etc.

On the other hand, physical effects include;

• Vision problems
• Hearing problems
• musculoskeletal problems
• Range of problems associated with sedentary lifestyle such as overweight/obesity, poor diet, physical inactivity and associated problems are commonly seen among internet addiction disorder clients.^4,7

Parents should note that exposing little children very early in life to electronic gadgetssuch as tablets and smart phones are unhealthy. This could be the beginning of the child’s woeful failure in life.

iv. Not drinking enough water: Water is a very essential nutrient, which if not taken in a few days will have very lethal effects. Water contributes about 75% of the body weight of infants, and about 55% of the body weight in the elderly.⁸ Adequate water intake is very important for health promotion, and disease prevention generally. In addition to drinking water, we also get water from beverages, food (including vegetables and fruits), and to a very little extent from oxidation of macronutrients (metabolic water).

Abundant water supply is very essential for effective and efficient functioning of the kidneys. Water helps in cleansing the kidneys, and keeping them healthy. The kidneys regulate the quantity of water in the body. They conserve water by reducing the quantity of urine, when water is inadequate in the body, and increase the quantity of urine when water is excess in the body.⁹

Generally, thirst decreases in older persons, and consequently they usually drink insufficient water.¹⁰ Deliberate efforts ought to be made to encourage improved water intake by the elderly.

Other situations such as rigorous physical activities as seen in sports, intense heat and sweating, fever, diarrhoea and vomiting; all lead to significant water loss from the body. Significant loss of water from the body results in health situation known as dehydration. Effects of dehydration can manifest in various forms such as;^11-14

• Memory and mood changes
• Poor concentration
• Impaired alertness
• Delirium
• Constipation

Strong evidence suggests that adequate water intake reduces the risk of;⁹

• Urinary tract infection
• Urolithiasis (stone and casts in the urinary tract)
• Hypertension
• Venous thrombosis
• Fatal coronary heart disease
• Bladder cancer
• Colon cancer

Daily water needs for an adult that does not have physiologically induced added water requirement is about 3.2 litres for male, and 2.4 litres for female.¹⁵ It is important to ensure that the water we consume is pure.

Physical characteristics of water should be such that it is; colourless, tasteless, and should not have odour; while chemically it should be free from chemical substances, radiological hazards and, biologically it should be free from micro-organisms.¹⁶

v. Eating late at night: Eating late at night, especially after 8pm is associated with various health challenges such as;^17-25

• Overweight/Obesity
• Dyslipidaemia
• Diabetes mellitus
• Hypertension
• Stroke
• Myocardial infarction
• Digestive system problems such as reflux esophagitis
• Decreased kidney function

In many cases, late night eating leads to, one not feeling hungry in the morning and consequently skipping breakfast. This again is detrimental to health.

vi. Driving recklessly, and embarking on risky behaviours before or during driving: Reckless and risky driving account for about 75% of road traffic accidents in Africa.²⁶ Such risky behaviours include;

• Drunk driving
• Use of illicit drugs before or during driving
• Speeding
• Use of mobile phone while driving
• Improper overtaking
• Overloading of vehicles
• Fatigue and sleeping while driving
• Fondling the opposite sex while driving
• Non-use of seat belt
• Driving too close to other vehicles
• Driving on the wrong lane
• Non-use of crash helmet by those riding bike

Road traffic accidents are currently a problem of public health concern, with the World Health Organization in 2021, estimating that about 1.3 million people lost their lives as a result of road traffic accidents, while about 50 million suffered different levels of disability.²⁷ This problem is now rated the 8^th leading cause of death, in all ages globally.²⁸

vii. Use of faulty gadgets: Use of faulty electrical/electronic equipment and gadgets could be hazardous; resulting in fire, electric shock or electrocution, and injuries. Some of these problems could result in fatal outcomes. Even some electrical gadgets that are not faulty could pose grave danger to the users, if the instruction manual is not read properly and adhered to. For instance, if electric pressing iron or water heater is switched on and forgotten; this could lead to fire outbreak.

Faulty equipment can cause home, office, industrial and building site injuries. It is very important to watch out for defective equipment in workplaces, homes and environment generally. If any equipment used in any part of the home such as kitchen, sitting room, bedroom, toilet/bath, or even laundry room, develops some fault; then it can pose danger to the household. Same as equipment used in offices, industries, and construction sites.

viii. Living in a Hazardous Environment: Components of physical environment are essentially made up of water, air, food, and places.²⁹ Also homes, offices, workplaces, industries and schools have environments. Environments are made safe, by ensuring that the essential components are non-hazardous. Specifically;

• All efforts should be made to use and drink potable water free from impurities, and contamination
• Prevent air pollution from generators, automobiles, refuse burning, and bush burning
• Practicing proper food hygiene, and ensuring that only non-contaminated food is consumed
• Generally keeping the environment clean.
  • Ensuring that there are no naked wires inside or outside the house, to prevent electrocution
  • Ensuring that the cooking gas regulator is in good working condition
  • Keeping fire extinguisher in the kitchen, and other strategic locations in the house.
  • Ensuring that the bathroom is always clean and dry, to prevent falls
  • Ensuring that all sections of the house are clean and dry, to prevent falls
  • Cutting grasses outside the house
  • Discarding any stagnant water outside the house
  • Cleaning of drainages
  • Ensuring that the compound is not littered with broken bottles and sharps
  • Ensuring that water well is constantly covered with a lid
  • Ensuring that there are no pits in the compound
  • Ensuring that swimming pool is protected from access by children
  • Ensuring that big bowls of water are always covered, so that little children do not drown in them
  • Occasional fumigation of compound, to prevent snakes, other reptiles, and rodents from making it their habitat

ix. Not taking adequate caution while swimming: Swimming is a very good sport, but it could be very hazardous if not properly handled. One should be properly trained and guided on swimming, before attempting to swim. At the early stage of venturing into swimming, one should only swim in places that retain the services of a life guards.

x. Extravagant spending and Ostentatious lifestyle: Some people spend impulsively. Once they get money, they have Irresistible urge to spend; even on things they do not really need. These are said to be “Spendthrift”.³⁰ Some spend so much, simply to show off their wealth, with the intent of making people respect and admire them.³¹ Extravagant spending, and ostentatious lifestyle frequently have negative effects on those that embark on them. Such negative effects include;

1. Negative impact on relationships: Because most of such persons spend a lot of their time and energy thinking, and chasing money; they scarcely have enough time to nurture good relationships.
2. Frequent indebtedness to people and institutions around them: Such people borrow to sustain their ostentatious lifestyle when they run out of money.
3. Emotional and mental health challenges: Being a spendthrift is obsession and mental health problem. Some those involved frequently undergo significant stress, in the bide to maintain status quo.
4. Tendency towards committing crime: Some that cannot borrow, or have legitimate means of raising money to spend, end up committing crime, in order to raise money

xi. Not staying active beyond retirement: Retirement from public service, private employment, personal business, or politics ought not to signal the end to active living.

One must endeavour to age in a healthy manner. Retirement should be seen as a milestone in one’s life, and the beginning of another active, healthy and happy life in a different sphere of life; though the level and vigor of the activities could be reducing gradually. It is always beneficial for one to commence planning for life after retirement, at least five years before that milestone.

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