Radiant No.09, The Psyche Issue

HEALTHY LIVING FOR TODAY'S AFRICAN WOMAN

A S I Y A M I G O L D T H E P S Y C HE I S S U E

RADIANT HEALTH | THE PSYCHE ISSUE

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CONTENT

I N E V E RY I S S U E

H E A LT H Y E AT I N G

EDITOR'S NOTE

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FOOD-MOOD CONNECTION: IS YOUR

ON RADIANTHEALTHMAG.COM

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DIET MAKING YOU SAD?

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NEWS & VIEWS

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LOCAL CHAMP UZIZA

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RAYS OF REFLECTION

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TASTING AND SEEING IS BELIEVING

F E AT U R E S ASIYAMI GOLD WEKULOM

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DEPRESSION

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THE HEADACHE AND HEARTACHE OF CHILD BIRTH IN NIGERIA

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SPOTLIGHT BY TEMITAYO OLOFINULA

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PERSONAL ESSAY ON

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FITNESS STRENGTHENING YOUR CORE: BEYOND THE SIX-PACK

CONSCIOUS FASHION – A SLOW INDUSTRY BY EMILY

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RUBIN

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ESSE INTERVIEW BY NIKI IGBO

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B E AU T Y SPF BY OBY NWAOGBE

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ACTIVE-SEDENTARISM – WHY

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EMMAUS AMINAH SAGOE INTERVIEW

MENTAL ILLNESS BY ADEBOLA RAYO

STYLE APPROACH TO A RAPID

H E A LT H ADRENAL FATIGUE

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C U LT U R E MAAME FEATURE

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CULTURE ON THE GO

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B O DY & M I N D

EXERCISE MIGHT NOT BE ENOUGH TO KEEP YOU HEALTHY

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LAUGHTER

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MINDFUL GIVING

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ON THE COV ER : ASYAMI GO LD F EATU R E O N PAGE 4

L U X E S TAT I O N A R Y

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EVENT VENUE ijorere.com

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DESIGN AESTHETICS

Nnenna Kalu Makanjuola

Lindsey Gregory, Mary Narvasa

FOUNDER & EDITOR-IN-CHIEF

SOCIAL MEDIA ASSISTANTS

Niki Igbo

Chinyere Amobi Patrick Dale Zora DeGrandpre, ND, MS Oby Nwaogbe Kola Olaosebikan Temitayo Olofinula Adebola Rayo Emily Rubin Katie Schenk Yvonne Ibifuro Whitelaw, MD, MPH Adrenal Fatigue

FEATURES EDITOR

Cordialis Msora NUTRITION EDITOR

Leeann Nielsen COPY EDITOR

George Kofi Prah ART DIRECTOR

CONTRIBUTORS

Asiyami Gold CREATIVE DIRECTOR

Yetunde Taiwo Shorters PUBLIC RELATIONS

Queendolly Verhoeven OPERATIONS MANAGER

Ken Nuarin WEB DESIGN & SUPPORT

A L S O AVA I L A B L E O N A P P L E & A N D R O I D A P P S T O R E S !

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RADIANT HEALTH | THE PSYCHE ISSUE

Shorts and white top Top: Alexis Shorts: diane Von Furstenberg Both came from (courtesy of) Saks Fifth Avenue, Atlanta Flowery gown: Milly Jumpsuit: Alexis

COVER SHOOT

Joey Rosado, Island Boi Photography PHOTOGRAPHY

Keya DeLarge MAKEUP ARTIST

Vanne McMillan STYLIST

CLOTHES

Bathing suit Kimono: Vanne McMillan Sports Bra: Reebok Yellow bikini bottom: TopShop Gold Sneakers: Adidas

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EDITOR’S NOTE

THE PSYCHE ISSUE: OUR FIRST PRINT ISSUE IS HERE!

If mental illness could be seen on a sufferer, maybe society wouldn’t say, “Just get over it.” ~ Unknown

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f like me you grew up in Nigeria, or any African country for that matter, mental illness likely conjures images of naked “mad” women and men roaming the streets after having brought calamity upon themselves by some wrongful act or other. (A storyline Nollywood certainly hasn’t shied away from.)

By and large these cases are the cats that got out of the bag — the ones we get to see. But equally serious are the insidious ones, the ones that many of us experience but manage to hide in order to avoid shame and ridicule. We, and African women in particular, are dying under the weight of anxiety, depression, chronic fatigue, adrenal fatigue and other mental illnesses.

Perhaps it is fueled by the pressures of modernday life, of technology, of social media, of taking over our fathers’ jobs while retaining our mothers’ responsibilities. Suddenly the lines we’ve repeated so often — that Africans don’t have depression, that we are the happiest people on earth, that it is not our portion — are starting to ring hollow.

In this issue of Radiant Health, we explore mental illness and the African woman from several different angles, including a personal essay by Adebola Rayo on living in Nigeria with borderline personality disorder and bipolar, as well as a compelling LOL feature on the science of laughter as the best medicine.

There is power in knowing that we are not alone.

Often it is through hearing others’ stories that we can begin to find our path to healing. I applaud those who have shared their stories for our collective healing by bravely coming forward about issues that our communities have condemned as taboo, shameful and not for public discourse.

On that note, I’m thrilled to have another brave woman, Asiyami Gold Wekulom, grace the cover our first-ever print issue — the PSYCHe issue! Asiyami shares deeply and with raw honesty her own struggles which took her through the depths of depression and suicidal thoughts, and her emergence as the poised, beautiful, creative Instagram sensation and woman of many talents that we can’t seem to get enough of. I know you will draw strength from her story.

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And there’s even more to this issue than meets the eye. From straight talk about six-pack abs, to meeting local champ Uziza and heart-warming recipes, to our curated mindful gift guide and exploring what ethical fashion means to you, this issue is overflowing with so much to delight you. In our featured interviews with extraordinary African women, we talk culture with Maame Adjei of An African City and Girl Going Places, fashion with Eseoghene Odieta of Hesey Designs (find out how she got Richard Branson to wear her shoes), mouthwatering, beautifully plated dishes with Chef Fafa of Ndudu by Fafa, a glowing skin regimen with Aminah Sagoe of Emmaus, and so much more!

Since our beginning two years ago, we’ve gone from web issues (issues 1-5) to digital editions (issues 6-8) on the Apple and Google Play newsstands. Now, with issue 9, I’m pleased to introduce yet another way to enjoy Radiant Health with our very first print issue! I’m so proud of how far we’ve come, all thanks to you. It’s been an incredible labor of love bringing this print edition of Radiant Health to life, and I hope the care and love my team and I have put into creating it is evident as you enjoy your copy.

I would love so much to hear from you. Your feedback means the world and helps us create issues that are the most meaningful to you. You can always reach me by email (address below). I read every single message.

I wish you and your loved ones a wonderful holiday season and the best of 2017. See you in the new year.

To your health,

FOUNDER & EDITOR-IN-CHIEF

Email: nnenna@radianthealthmag.com Twitter: @nnennakalum Instagram: @nnennakalum

RADIANT HEALTH | THE PSYCHE ISSUE

SKIN TIGHTENING

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L A S E R H A I R R E M O VA L

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ANTI AGING SERVICES

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O N R A D I A N T H E A LT H M A G . C O M

We have more stories than one magazine can fit! Check out what’s happening on RadiantHealthMag.com for the latest news and these inspiring gems!

BEHIND THE SCENE! THIS GOLDEN GIRL K N OW S . . . ... how to make the most of being “different.” Asiyami is an inspiring lifestyle go-getter with a unique photographic eye. And you won’t believe what she’s overcome to achieve her goals. Sneak a peek behind the scenes of the making of this issue’s cover.

WATC H O N L I N E

R I C E C O N TA I N S ARSENIC! IS THIS THE END FOR JOLLOF RICE? In 2012, shocking research revealed that rice contains arsenic, a poison infamously linked to many murders over the centuries. The World Health Organisation hasn’t declared it unsafe, but the American Food and Drug Administration has proposed a limit on the amount of arsenic in rice cereal for babies. The takeaway? A little bit won’t kill you, but you should keep this in mind before preparing your next jollof.

READ MORE

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THERE’S MORE TO A M A R AT H O N T H A N MEETS THE EYE! Not everyone has it in them to complete a marathon (26.2 miles/42 km) or even a half marathon, but you’ll never know until you try it. At least, that was the thinking of four friends who signed themselves up for the San Diego Rock ‘n’ Roll Marathon.

But underneath their daring attitudes lay deep personal commitments to each other and to their bodies.

Already these W A Tstrong, CH O N Lfitness I N E sisters were even stronger together, spurring each other’s success, rejoicing in better health, and discovering that a marathon is about more than running. This is their story.

READ MORE

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RADIANT HEALTH | THE PSYCHE ISSUE

NEWS

& VIEWS

2016 IN REVIEW

2016 has been a tough year to be a Nigerian woman. From the cutting words of the president to the rise of sex trafficking, women’s rights in Nigeria have been a battle from beginning to end. Though a few of our girls were indeed released, women living in internal displacement camps found themselves in dire situations as new cases of polio emerged. And Nigerian women weren’t alone in their trials; Zika spread health fears across the globe, and the first female American presidential candidate lost the election. (Thankfully, there were a few happy stories too.)

OPPOSITE PAGE: ARCHIVE IMAGE OF THE NEW NIGERIA JUNE 2008 BELOW: STRUCTURE OF THE ZIKA VIRUS

THE YEAR ZIKA FILLED US WITH TERROR Pregnancy is meant to be a time for celebration, not panic. But it’s tough not to panic when your baby could be diagnosed with a disease that results in extreme neurological difficulties and an abnormally small head.

Not only does the condition, known as microcephaly, exist — it’s been happening a lot.

In October 2015, the Brazilian government linked the cases of microcephaly to the recent outbreak of the Zika virus. Zika had already been tied to GuillainBarré syndrome, a severe form of paralysis. As the virus spread in 2016, its transmission through sexual contact was confirmed, and some countries took the unprecedented step of advising women to delay pregnancy.

On February 1, 2016, the World Health Organization (WHO) declared a public health emergency. While Nigeria has not reported mosquito-borne transmission of the Zika virus, 67 other countries have, including Cabo Verde, Guinea-Bissau, and Gabon. Take a moment to protect yourself with information: who.int/ emergencies/zika-virus/en.

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NEWS & VIEWS/ DECEMBER 2016

L A S S A F E V E R WO N ’ T L E AV E U S A L O N E The end of September saw the inception of a new training program for youths in Lagos. The work?

Killing rats in the city. The amount of remuneration is unknown, but it’s a significant step in the fight against Lassa fever.

This hemorrhagic fever lasts up to three weeks and ordinarily carries a 1 percent mortality rate. The WHO counted 154 Nigerian Lassa fever deaths out of 284 infections between August 2015 and May 2016. That’s a worryingly high mortality rate of 54 percent, and new cases continue to add to it.

The fever spreads through the consumption of foods contaminated with the excrement of infected Mastomys rats or from contact with the bodily fluids of infected humans. Update yourself on the symptoms at who.int/ csr/disease/lassafever/en and help stop the spread by reporting potential cases to @NCDCgov on Twitter.

S E N AT E FA I L S T O S U P P O R T WO M E N ’ S RIGHTS According to Nigeria’s criminal and penal codes, assaulting a woman is a misdemeanor, but assaulting a man is a felony. And if a man beats his wife for the purpose of correcting her, it’s no offense at all.

Nonetheless, the Nigerian Senate failed to pass the Gender and Equal Opportunities Bill, or “Women’s Bill,” in March. The grounds for dismissal included the belief that adequate protections already exist and that the legislation conflicts with the Constitution. Others believe it’s too Western and promotes prostitution, and a few even turned to the Bible.

A watered-down version of this bill is back, yet despite the new version’s weakness, Muslim senators are being warned not to back it due to objections over a woman’s right to equal inheritance. We’ll have to see whether the Senate wants to take a step forward or another agonizing plummet into the past.

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NEWS & VIEWS/ DECEMBER 2016

F I N A L LY ! T H E F O R M AT I O N O F T H E AFRICAN CDC

BELOW: NIGERIAN CHILDREN SUFFERING FROM POLIO

The Ebola outbreak that devastated West Africa a few years ago gave rise to the development of an African Center for Disease Control (CDC). In 2015, US Secretary of State John Kerry signed an agreement with the African Union to provide technical support for the organization’s formation.

Praised for its ability to prevent the spread of Ebola within its borders, Nigeria was awarded one of five regional African CDC hubs in March of this year.

While still in the early stages, the African CDC has a primary mandate to further research and information coordination.

In July, President Buhari appointed v to take the helm of the Nigerian CDC. Not only is he a consulting physician and epidemiologist, but he is also the editor of Nigeria Health Watch and a managing partner of EpiAfric. While Ihekwazu’s appointment came as a surprise to him, he is more than qualified, and hopefully this is a sign of good things to come in the health-care sector as a whole.

WE WERE ALMOST THERE This year we should have celebrated the second anniversary of the last reported wild polio case in Nigeria. That would have given both the country and the Continent just one more year before it was certified polio-free.

But as the Nigerian military managed to liberate areas under the control of Boko Haram, two new cases of wild polio emerged, almost two years to the day since the last reported case.

While this is yet another demonstration of the horrors caused by this terrorist group, the swift reaction from the government and international aid agencies to immunize Nigerian children should remind us that we’re on the right path. We may have another three years to go, but we’re light-years ahead of the last starting point.

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NEWS & VIEWS/ DECEMBER 2016

S E X S L AV E R Y I S A REALITY FOR MANY WO M E N Flimsy boats filled with women depart from Libya headed toward Europe all the time. Sometimes humanitarian ships manage to rescue them before they sink, but that doesn’t necessarily make life easier for the rescued. The constraints of these rescue activities sometimes speed these women into the world of sexual slavery.

Over the past year, the number of Nigerian women trafficked through Libya to Italy and throughout Europe has reached crisis levels. In 2014, approximately 1,500 Nigerian women arrived in Europe after a perilous sea journey. In 2015, the number increased to 5,633. In the first six months of this year, over 3,600 women survived the voyage; by October, the number reached over 6,500.

Human trafficking is the most lucrative crime after drugs, and we think it’s time for it to stop! Take a look at walkfree.org to see how to help.

WHEN THE “OTHER ROOM” BECAME A THING

ABOVE: A GROUP OF NIGERIAN WOMEN ESCAPE SEXUAL BONDAGE PBS

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You might know it as the bedroom, but President Buhari calls it the “other room.” Or at least that’s what he said to the press when he indicated that his wife, Aisha Buhari, belonged to his kitchen and the other room. And yes, he said this in front of the most powerful woman in office at the moment, German Chancellor Angela Merkel.

The President’s remarks sprang from questions regarding his views on Aisha’s criticism that his government should be doing more to transform Nigerian lives. Whatever provocation he may have felt, his comments are reprehensible at best, especially given the shameful state of female equality in Nigeria.

And it’s not something that the rest of the world missed or dismissed; we’ll be hearing more about this in the coming year.

RADIANT HEALTH | THE PSYCHE ISSUE

NEWS & VIEWS/ DECEMBER 2016

NIGERIA IS ONE OF T H E WO R S T P L AC E S TO BE A GIRL

BELOW: CHIERIKA UKOGU

Nigeria is apparently a terrible country to be a woman or girl. The World Economic Forum’s Gender Gap Report ranks Nigeria 125th out of 145 countries. Côte d’Ivoire (133), Mali (137), and Chad (142) are the only African countries to fare worse. Not only has Nigeria fallen seven spots since last year, but research shows that Nigerian women still earn roughly only half as much as men!

To make matters clearer, Nigeria is ninth from the bottom of the Girls’ Opportunity Index report by Save the Children. This research considered the number of female members of parliament in various countries, as well as lower secondary school completion. More important, it focused on the rates of child marriage, adolescent fertility, and maternal mortality. While these statistics may not come as a surprise, they should still break your heart.

MUCH MORE THAN A RAPPER’S MISHAP Rowing isn’t a big sport in Nigeria. Many had never even heard of it until Chierika “Coco” Ukogu took her place in green and white at the 2016 Summer Olympics.

Born in the United States, this 23-year-old is a proud Nigerian, despite needing to raise her own funds to participate in the games.

This med student took up the sport in 2006, but couldn’t join the Nigerian rowing team at the Olympics because there wasn’t a team! Coco created one. You may have heard that Ukogu won silver for Nigeria; with glowing praise, Snoop Dog (yes, the rapper) posted that news incorrectly on social media. But however wrong he was about Ukogu’s number (and she’s still in the top 20), we can all agree that this radiant woman deserves to be praised.

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NEWS & VIEWS/ DECEMBER 2016

A FEMALE AMERICAN PRESIDENT ...

ALMOST The world watched with a mix of shock and horror as Donald Trump pulled ever closer in the polls leading up to the American presidential election. Still, it looked as though Hillary Clinton had the impetus to become the first female president of the United States ... until the media began reporting the votes in each state. Donald Trump was confirmed as the president-elect of the United States in the early hours of November 9, 2016.

The new president plans to repeal the health policy known as Obamacare, reducing American access to health care, which is not universal or free. Early postelection talk regarding the border wall and the eviction of foreign residents is making many uncomfortable.

And that’s not even considering his disparaging remarks about African-Americans, Hispanic-Americans and women. It remains to be seen what this surprising Trump victory means for the rights of women, blacks, immigrants – and the health of all.

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The first app that guides women in their intomate health care through out their life stages

R AY S O F R E F L E C T I O N

In solitude there is healing.

Speak to your soul. Listen to your heart.

Sometimes in the absence of noise we find the answers.

–Dodinsky

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L U X E S TAT I O N A R Y

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EVENT VENUE ijorere.com

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DESIGN AESTHETICS

Nutrition

The Food-Mood Connection Is Your Diet Making You Sad? WORDS BY CORDIALIS MSORA, R.D.

NUTRITION / DECEMBER 2016

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ou know that good nutrition is important: it gives you energy, keeps you healthy andhelps your body battle aches, pains and even major diseases. But did you know that what you eat can also affect your mood? Nutritional psychiatry, an emerging discipline in the field of dietary studies, has shown that when people replace nutrient-dense traditional diets with Western-inspired processed foods, they experience an increase in depression. As Africa continues along the path of urbanization and more people give up wholesome traditional foods for hamburgers, fries and even fufu from a box, we can expect to see increased rates of both treated and undiagnosed depression. In societies where mental health isnot adequately recognized or addressed, selfcare and prevention are key, and what you eat will play an important role in your mental well-being.

How diet plays a role in depression When you eat, your food is broken down into different chemicals that help the bodyfunction well. From the moment food enters your mouth, the body starts working toextract vital nutrients and compounds. One of these compounds is the amino acid tryptophan, which is crucial to the production of serotonin and melatonin, both hormones known to improve mood.

Serotonin is so effective at relieving depression that itis sometimes referred toas the “ happy molecule,” and certain antidepressant medications work by increasing the amountof serotonin in the bloodstream. Melatonin supports the work doneby serotonin and promotes healthy sleep patterns — another essential element in fighting depression.

However, a low intake of tryptophan hampers the production of these hormones andincreases your risk for depression, anxiety and insomnia.

Improving your mood with food Although no single diet has been proven to completely relieve the symptoms ofdepression, the general consensus is that a combination of the right ingredients can definitely improve the way you feel. Nutrients such as omega-3 fatty acids and B vitamins are well documented as being effective in treating depression.

They don’t work in a vacuum, however; you need tocreate a healthy environment for these nutrients to thrive, and that all starts with a well-balanced diet. Here are five simple ways you can use food to improve your mood and relieve depression.

1.Just eat Feelings of sadness are often accompanied by a poor appetite. Since the brain requires energy to function, a lack of food results in a decrease in energy and subsequent shifts in mood. This is such a common phenomenon that the term “ hangry” is often jokingly used to describe the anger that occurs when oneis very hungry. (Get it? Hungry + Angry = Hangry!)

TIP: Kick hanger to the curb by giving your brain a

steady supply of energy by eating atleast three times a day.

2.Carbs are your friend When television legend Oprah Winfrey once went on a low-carbohydrate diet, she reported that she became so mean and nasty that no one wanted tobe around her.

That was because she lacked carbs, the body’s preferred source of energy and anessential nutrient in the making of the happy molecule, serotonin.

Keep in mind, though, thatnot all carbs are created equal. Processed sources such ascookies, cakes, sweets and sweetened beverages may provide temporary energy (andhappiness) but will later cause a mood crash as soon as the body has used up all ofthat quick energy.

TIP: In addition to whole grains, include hearty servings

of legumes such as peas, beansand lentils for added B vitamins and nutrients.

3.Have some fish Eating plenty of fish can reduce the risk of depression.

While the exact mechanism remains unclear, one hypothesis is that the omega-3 fatty acids found in fatty fish may improve the way that serotonin functions in the body.

Fatty fish such as mackerel, sardines, salmon and tuna are the best sources of omega-3 fatty acids, but the nutrient is also abundant in omega-3 enriched eggs, grass-fed cattle andgoats, wild game and plant foods such as flaxseed, almonds, macadamia nuts, walnuts, hemp seeds and dark green, leafy veggies.

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“Sunshine is so effective that some people report feeling better within just one or two hours of being outside.”

4.Protein counts No diet is complete without regular servings of protein.

Fish, meat, eggs, legumes, nuts and seeds are all high in the feel-good-hormone-producing tryptophan.

Tip: Aim to have at least one high-protein food at each meal.

5.Get some sunshine Those living in the coldest areas of the diaspora may be familiar with the term Seasonal Affective Disorder (SAD), a type of depression that occurs when the seasons change, especially from summer to fall, and throughout the winter months. Numerous studies suggest that a deficiency in vitamin D may play a role in this disorder.

For this reason, people suffering from depression should get some sunshine therapy in the great outdoors.

Sunshine is so effective that some people report feeling better within just one or two hours of being outside. If you have low levels of vitamin D in your bloodstream, your doctor may also prescribe a vitamin D supplement, particularly if you live inan area where the sun does not shine much orif you have dark skin.

Finally, the body functions better when it’s not only well nourished but also well cared for. Sneak in regular bouts of exercise and be sure to get at least eight hours of sleep every night. Can’t seem to doze off in bed? Try cutting out caffeine and/or alcohol atleast two hours before bedtime and drink plenty of water. Still can’t fall asleep? Turn off the technology. In fact, leave the technology out of your bedroom altogether — social media will still be there when you wake up.

Here’s to your health!

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Local Champ Uziza (Piper guineense) WORDS BY CORDIALIS MSORA

NUTRITION / DECEMBER 2016

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he first time I saw Uziza (scientifically known as Piper guineense), I grabbed a couple of what I thought were berries, popped them in my mouth ... and then rushed to spit them out.

They were red like berries, but the heat that flooded my taste buds instantly told me that I had confused my fruits.

These were not sweet berries but spicy hot peppers.

The roots, leaves and fruit of the plant are consumed in many parts of West and East Africa and are known by various names such as West African black pepper, African bush pepper, Uziza (Nigeria) and Ashanti pepper (Ghana). It’s a staple in many kitchens where, in addition to adding flavor and aroma to stews, soups and rice dishes, both the leaves and fruit are used to impart a delicious, unmistakable heat.

Beyond the kitchen, Uziza has been used in traditional medicine for centuries. Now, with the growing search for new medications and remedies for both minor ailments and major diseases, has piqued the interest of scientists. Researchers from Ebonyi State University, Nigeria, recently published a review detailing the health benefits of this local champ. According to the available research, Uziza has been known to: 1.Prevent seizures Traditional Chinese medicine uses Uziza as a treatment for seizures. While there has been little research on humans, studies conducted on mice have confirmed its effectiveness.

2.Improve post-partum healing Many new moms in West Africa recount stories of their caregivers feeding them a soup or stew filled with the leaves and/or the fruit of Uziza every day for at least two weeks after delivering their babies.

It turns out our traditional midwives are on to something. Uziza contains chemicals that cause the uterus to contract, helping women to regain their prepregnancy shape. It’s also believed that West African black pepper can increase a woman’s supply of breast

3.Increase fertility in women While Uziza has long been known to stimulate sexual desire, researchers at Alvan Ikoku Federal College of Education in Imo State, Nigeria, report that in traditional medicine, a concoction of Uziza, a variety of specific local leaves, lime, and honey can increase fertility in women and sperm count in men. More research on the topic is still needed, however.

4.Substitute for salt Trying to reduce your sodium intake? Uziza is a terrific way to add flavor to your dishes without the added sodium. The ash from the burnt leaf is a great salt substitute and is also high in minerals such as calcium, zinc, potassium and magnesium, giving you a little extra nutrition boost.

Because Uziza contains potassium, people who require lower potassium diets, such as those with certain heart or kidney conditions, should not use Uziza without first speaking to a health care provider.

5.Make an effective insecticide Beyond the kitchen, Uziza is emerging as a powerful insecticide in the agricultural sector and has been documented as being effective in combating grasshopper infestation.

Food is medicine, and local champ Uziza is no exception. With its numerous health benefits, this smallbut-mighty spice definitely deserves a place at your table.

Here’s to your health!

milk.

WARNING: because

of the possibility of premature uterine contractions, extreme caution should be taken if using any part of the plant during pregnancy.

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Recipes Uziza Yam Pepper Soup

NUTRITION / DECEMBER 2016

UzizaYam Pepper Soup Serves 4 There’s nothing more comforting on a cool night than a warming bowl of soup, and this is one that quickly becomes addictive. Luckily, it’s rather simple and quick to prepare. Besides imparting a delightfully sharp bite, the uziza in this soup is packed with antioxidants for a healthier you. The scotch bonnet peppers will further raise antioxidant levels and add a slight metabolic boost. Mix it all together with yams, and you’ll have a healthy meal that makes you feel warm inside.

Ingredients 1/2 teaspoon uda seeds 2 teaspoons uziza seeds 1-2 each fresh scotch bonnet or habanero peppers, roughly chopped 1/2 whole dry fish, deboned and washed 1/2 large yam tuber, peeled and cut into large chunks 1 medium onion, chopped 1-2 handfuls fresh uziza leaves, chopped (feel free to use dry leaves if that’s what you have on hand) Salt to taste Preparation 1. Peel and chop ingredients as directed.

2. Place the uziza and uda seeds in a large cooking pot. Add the peppers, dry fish and salt. Add enough warm water to cover these ingredients and the yams (but don’t add the yams yet). Bring to a boil and then add the yams. Allow to boil for 10 minutes.

3. Add the onion and uziza leaves. Boil until yams are soft. Add a little water as it cooks until you have the desired broth consistency.

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Uziza Healing Tea This tea might take a little getting used to, but it’s absolutely worth it. It will soothe your soul while it warms your belly. And it’s perfect for new mothers looking to get their figures back while nursing. But don’t make the mistake of waiting until that moment (unless you’re currently pregnant). Once you’ve gotten a taste for this tea, it may just become your go-to morning drink.

Ingredients 1 teaspoon uziza seeds 2 tablespoons fresh uziza leaves, chopped 1-2 cups wate Preparation 1. Crush the uziza seeds slightly with a mortar and pestle. (You could alsouse a blender to open up the seeds.) Place seeds and chopped leaves in a tea strainer and place in a teapot.

2. Bring the water to a boil and pour over the filled tea strainer. Steep tea for 5-10 minutes before serving.

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Tasting and Seeing Is Believing WORDS BY NIKI IGBO

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NUTRITION / DECEMBER 2016

Kenkey with chicken. Tilapia and black chili sauce. Yam and prawns pottage. Gari soakings featuring yucca, cassava and groundnuts. For any African or lover of African food, the mere mention of these ingredients elicits warm fuzzies.

The aroma and flavors conjure up thoughts of home, family and a full belly. But the way the dishes actuallylook? Well, maybe not so much.

We know our food tastes good, and now Chef Fafa, of the cooking show and website Ndudu

by Fafa, promises that it can look good too.

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n Western locales such as England, Canada and the United States, we of the diaspora wish there were more African cuisine available, both for dining out and prepping at home. When we happen upon the real deal, we get excited and eagerly urge our Western friends and family to give it a try — but after one glance, they get awfully pi Presentation is Key “I researched and found that feedback on African food wasn't great because it just doesn't look good,” says Chef Fafa, “though we do have amazing dishes.

Considering the number of tribes we have across the Continent, each with its own distinctive food and ingredients, it’s a shame that everybody knows about Chinese food, Thai food, Indian food, but African food doesn't feature prominently” Hence, Chef Fafa took up the mission of bringing African food to the culinary forefront by focusing on the aesthetics and figuring out ways to incorporate African cuisine into the Western dining tradition. Take a peek at her Instagram page and you'll see that Chef Fafa has definitely got the beauty of Afro-fusion dining locked down.

“Presentation is my key. I want people to see the food and want to lick their screen,”says Chef Fafa The perfect match As far as making a splash in the Western dining world, Chef Fafa is well on her way. Ndudu by Fafa, a marriage of African and Western flavors, began with her own marriage. Happily wed to an English gentleman, Chef Fafa brought harmony to their kitchen table by fusing their epicurean preferences into new recipes to recreate classically African dishes.

When her hubby began to request certain meals

over and again, the experimenting foodie realized how important it was to document her creations in writing and with photography. From there, the chef tried out these family favorites with guests and was further inspired to grow her Afro-fusion creations into something more.

“Whenever I cooked for guests, I liked to surprise and intrigue them with spins on recipes they may have never thought of or tried before. They were always keen to know and try more, and that let me know I was doing the right thing.”

And just like that Nudu by Fafa was born.

Food by Patience “With most African dishes, and particularly West African dishes, we do cook with loads of oil. Cooking on high heat requires so much oil in order to prevent food from burning,”she explains. Her slow, low-heat approach to cooking cut the need for oil considerably and boosts the flavor. She prefers cooking with a clay pot for its heatpreserving and flavor-infusing benefits. Plus her method cuts the risk of overcooked or burnt food.

“When you cook gently, you are better able to cook things perfectly. Where you might overcook something, there’s nothing you can do about it. If you undercook something, you can just cook it until it is perfect.”

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Aw yeah — this is working!

Ndudu by Fafa has since grown into a blog, a website, an Instagram page with more than 30,000 followers, a YouTube channel with a complete first season of cooking demonstrations, multiple features on national UK television and tailored cooking services with a lengthy waiting list of eager customers. Chef Fafa speaks of it all with a child’s delight and a positively magnetic energy.

“The incredible thing is when they [her customers] actually go back home and try the recipes themselves,”Chef Fafa gushes.“Then they send pictures to me and I just go ‘Aw yeah, this is working’” And Chef Fafa is just getting started: “I just can’t believe how undervalued African cuisine is when there is so much out there that we can offer.”

Which is why, as of October, Chef Fafa has begun recording her next season of demonstrations and promises many more exciting things to come.

“There’s going to be an incredible Christmas special with an African twist. An African Christmas banquet. That’s going to be crazy! I think that’s going to be fun. I’m looking forward to that, actually” So are we, Chef Fafa. So are we.

“The incredible thing is when they actually go back home and try the recipes themselves,”

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Adrenal Fatigue: What It Is and What to Do About It WORDS BY ADNA,NKAJDNKANKDA

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hysician, heal yourself! When I was going through medical school, one of the questions we were taught to ask our patients was “Do you feel refreshed and rested when you wake up in the morning?” It bothered me, because I couldn’t remember the last time I had actually gotten up in the morning feeling rested. I used coffee and whatever else I could to get going — and to keep going.

After my boards, I finally went to a colleague and found out that I had adrenal fatigue. (And, by the way, that I also had low thyroid function and was going through menopause! A perfect storm, but more on that later.) For now, you should know that adrenal fatigue is not always accepted as a real condition by many physicians, though a very similar condition known as adrenal insufficiency is an accepted diagnosis. So, it may help to talk to your doctor first about adrenal insufficiency in order to get anywhere.

What is adrenal fatigue?

You have two adrenal glands. Each is located atop a kidney, and each is about the size of a walnut. The adrenal gland has two parts, the adrenal cortex and the adrenal medulla. The adrenal cortex produces the stress hormone cortisol and aldosterone, which helps regulate blood pressure and mineral levels in the blood. Small amounts of the reproductive hormones testosterone and estrogen are also produced.

The adrenal medulla also produces a stress hormone, adrenaline. These hormones play a critical role in the “fight or flight” response to stress. Adrenaline helps mediate the immediate responses to stress — the actual fighting or fleeing — while cortisol (and corticosterone) helps regulate how the body derives energy from food, as well as having effects on the immune system and helping to control blood pressure and the activity of the heart.

Cortisol rises during the day, when you need sustained energy, and drops while you sleep. Adrenaline, on the other hand, is secreted during times of high stress when you need a burst of energy. In adrenal fatigue, it is believed that this constant stress eventually weakens the adrenal glands so much that they lose the ability to

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produce these hormones when needed and appropriate.

We tend to think of cortisol and adrenaline as the stress hormones, but all of the hormones and systems in the body are interconnected — when one hormone or system is affected, others can be as well. For women especially, adrenal fatigue can occur at any age, especially if your life is full of stress and pressures, including the pressure to be a perfect employee, a perfect employer, a perfect wife and a perfect mother.

Women also often experience problems with the thyroid gland. The thyroid gland, which is also involved in a person’s energy and stamina, is often underactive in women. This condition is called hypothyroidism and is commonly found in women in middle age and around perimenopause, which can begin as early as a woman’s 30s and 40s without any significant signs. So, it can all begin to add up — adrenal fatigue can make thyroid issues worse, and both can make perimenopause worse!

In our everyday lives we have work stress, school stress, family and financial stress — the list goes on and on.

Adrenal fatigue occurs when these day-to-day stresses, especially when combined, overwhelm the adrenal responses and the adrenal glands are unable to provide either the sustained energy or that burst of energy.

Simply put, the adrenal glands get tired and cannot produce enough cortisol or adrenaline to get us going or keep us going. Conversely, because all the hormones and systems in your body are interconnected, the more you support your adrenal glands, the less likely are you to have problems with your thyroid, reproductive hormones or any other system. So the sooner you start to take care of yourself, the better!

What are the symptoms of adrenal fatigue?

This is where things can get a bit tricky, especially when it comes to diagnosis. The symptoms of adrenal fatigue are relatively nonspecific. By that I mean that, even taken together, these symptoms are not a neon sign flashing the words “ADRENAL FATIGUE.” They are not as specific as a blood test for anemia or a rash that signals an allergic reaction.

In fact, to many physicians, these signs and symptoms don’t flash at all, and may only indicate to them that you

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are tired, or that you don’t get enough sleep (who does?), or that you are overworked, or (if you are a woman) that you are just experiencing the signs of menopause. For both men and women, the symptoms of adrenal fatigue may creep up, progressing so slowly that it may be hard to be fully aware of them.

So what should you look for? Look for changes that don’t have a straightforward explanation. These could be changes in your blood pressure, changes in weight (especially around the middle rather than around the hips), fatigue and tiredness that are not relieved by sleep or rest, a lack of strength and stamina, and depression, anxiety, mental fogginess or difficulty concentrating.

Also look for changes in your menstrual cycle, including longer periods or changes in how heavy the flow is, and in how frequently you get infections such as colds, skin infections or the flu, and if you are experiencing longer recovery times. Other symptoms include difficulty sleeping or staying asleep and food cravings such as a cravings for sweet or salty foods (or both). To help you decide for yourself, you can take the “Adrenal Health Assessment” questionnaire, written especially for women, which can be found at adrenalfatigue.com.

What you can do to recover adrenal function First of all, it is important to know that you can recover normal adrenal function. I know because I did! And you can do much of this on your own, especially if you are finding it difficult to find a physician to help you. These recommendations include diet and lifestyle modifications that will boost your overall health while still specifically addressing adrenal fatigue.1 There are also a number of very safe herbal supplements that can support you on your path to better health.

While you can empower yourself to take many of these steps alone, please also try to find a physician in your area to help you.

Diet: Eat regularly and eat well! Do not skip breakfast, lunch or dinner and have healthy snacks between meals to provide energy and prevent sugar cravings. Try to eat breakfast before 10 a.m., lunch at around 11 a.m. and dinner between 5 and 6 p.m. These meals are designed to occur at times that help maintain daytime cortisol levels.

Stick with mostly fresh fruits and vegetables,

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Take a weekend off, take a quick power nap (or a regular nap) and do something nice for yourself.

whole grains, fish and lean meats. Don’t forget that nuts and seeds can be great snacks. If getting fresh fruit and vegetables is difficult, frozen fruits and vegetables are a good second choice. High-quality protein comes from lean meat, poultry and fish, as well as beans, legumes, nuts and seeds. Avoid dried fruits because they contain lots of sugars. You should also consider avoiding gluten and wheat products, as gluten sensitivity can affect sugar levels, immune responses and digestion.

This is very important: avoid any and all processed foods. These commonly contain added sugars that can act as toxins in your body. The other reason to avoid processed foods is that we really have no idea exactly what the additives and preservatives are doing to your adrenal glands, but it probably isn’t good. You can add a bit of salt if you do not have high blood pressure, but use sea salt because it has lots of extra minerals that you need.

Water is best, but coffee in moderation (2-4 cups per day) and tea (especially herbal teas) are fine as well.

Drink at least 8 to 10 eight-ounce glasses of plain water a day — this helps flush your system and keeps you well hydrated. Remember, we are mostly made of water, and that water keeps the hundreds of chemical reactions that release energy going!

Lifestyle: Get as much exercise as you can. It doesn’t have to be fancy; walking or low-impact tai chi or yoga will provide you with significant benefits. Avoid alcohol and tobacco products as well as any drugs that are not prescribed — after all, the idea is to remove any and all obstacles to your health. Also, although this comes under the heading of “easier said than done,” do try to get as much rest, sleep and relaxation as you can. Take a weekend off, take a quick power nap (or a regular nap) and do something nice for yourself. You might consider doing more meditation or prayer to allow yourself some extra time to deal with your stresses as well.

Supplements: Think of it this way — plants lead stressful lives. They are totally dependent on the weather, they depends on bees and other insects to reproduce, and they get stepped on all the time and can’t get out of the way, no matter what is coming at them! Perhaps this is why plants have evolved to produce a wide variety of substances herbalists call “adaptogens.” Adaptogens 42

can be defined as a plant substance that helps rebalance an organ or tissue and helps protect that organ or tissue against a variety of stressors. You can find the following adaptogens at most herbal or health stores, where they are commonly sold in capsule form. Follow the manufacturer’s directions for the best results. Here are the best adrenal adaptogens: , Rhodiola is a plant that grows in cold climates, and there is a good amount of evidence supporting it as an adrenal adaptogen. It also increases physical and mental energy and stamina.

Licorice is well known as an adrenal adaptogen and is used in a number of herbal traditions. Keep in mind this isn’t licorice candy but the actual root of the licorice plant.

Astragalus supports the adrenal glands and also helps support the immune system. Astragalus also helps maintain healthy blood sugar levels and works as an anti-inflammatory herb (inflammation can seriously damage the adrenal glands).

Eleuthero is sometimes known as Siberian ginseng, but it is not really ginseng. Eleuthero can help support mental and physical stamina and resistance to insulin, helping to maintain normal blood sugar levels.

Ashwaganda has been used for centuries in Ayurvedic medicine to support energy. Ashwaganda can help raise cortisol levels during the day and allow them to fall naturally while you sleep. Ashwaganda also helps you get a good night’s rest.

Other Supplements: B complex vitamins are critical for energy metabolism. While many people can take most of the available forms of B vitamins, the relatively new field of epigenetics has shown that there are many people who may need a specific, methylated form of folate. If after improving your diet, getting more rest and taking adaptogens you still are feeling low-energy, look into getting the methylated form of folate.

Vitamin C is your body’s natural antioxidant, so make sure you get enough! In general, you can very safely take 500 mg of vitamin C per day.

Minerals including magnesium, selenium, zinc, iron and others. A multi-mineral supplement should give you all the minerals you need. Avoid taking magnesium oxide, however, as it doesn’t provide as much

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magnesium as other preparations. Try to find minerals that are listed with the mineral name plus either a citrate (e.g., magnesium citrate), a glycinate, an ascorbate or a gluconate. Those types of minerals will provide greater bioavailability.

Vitamin D is critically important, especially for women with darker skin. We have come to understand that vitamin D is very important in overall health, but it is believed that the current recommended daily allowance for vitamin D may not be enough for darker-skinned individuals. Talk with your physician and consider taking 1000 to 2000 IU of vitamin D every day to help maintain healthy bones and teeth as well as a healthy immune system.

traumas and stressors can literally affect the genes, and there is some preliminary evidence that some individuals of African descent may be at greater risk for adrenal fatigue, , which may explain the higher risks for other disorders.

The really good news here is that epigenetic changes in the genes are not destiny. Eating well, supplementing with adrenal adaptogens, vitamins and minerals and — perhaps most important — finding ways to deal with and minimize the effects of stress by taking extra time to rest, relax and find more joy in life can allow you to regain your adrenal function and improve your overall health.

Blood levels of vitamin D should reach at least 40-50 ng/mL, but you should also know that individuals of African descent tend to have lower levels of the form of vitamin D that is normally tested for. This is because those of African descent tend to have lower levels of a particular protein that binds with the tested form of vitamin D, but this does not necessarily mean that you are vitamin D deficient.

One final point Women of African descent often have additional stressors that can have a significant impact on their physical, mental, emotional and vspiritual health. These include a history of oppression as people of African descent as well as a history of gender oppression. These RADIANT HEALTH | THE PSYCHE ISSUE

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Adepeju Jaiyeoba: Battling Maternal Mortality One Woman at a Time One death too many WORDS BY TEMITAYO OLOFINULA

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One death too many.

Adepeju Jaiyeoba studied law at the Obafemi Awolowo University and worked full-time as a practicing lawyer until 2013, when her need to save women’s lives made her trade in her love for the wig for something larger — her love for life.

“My friend’s sister died in 2011. I was just like, ‘Oh, that’s sad.’ And I knew her. But life went on. Then my own childhood friend also died, pregnant with the baby in her, in 2012. That was when I felt that it was time to do something about maternal mortality.” Jaiyeoba says that at that moment, maternal deaths ceased to be just statistics or news headlines.

Those two deaths occurred in cities, Ibadan and Lagos, and Jaiyeoba began to wonder what the conditions were like for rural women. So she took a trip to Latawa, a rural community close to Sagamu, Ogun State. What she saw there changed the course of her life.

“Things were bad. Most of the women relied on traditional birth attendants (TBAs) rather than skilled medical caregivers. In fact, in one of the communities, there was a TBA ‘clinic’ right opposite a general hospital.

More women went to the TBA than the general hospital.”

Jaiyeoba says that was the beginning of the Brown Button Foundation, whose vision is “to eradicate maternal and infant mortality in Nigeria, as well as promote women’s sexual and reproductive rights by giving them the right to make choices — as it affects their health.”

Rural and on their own Jaiyeoba says that the women in rural areas face even greater challenges than women in the cities because many rural women are largely uneducated and have less access to quality care. In addition, many women in the northern part of the country do not attend prenatal sessions due to religious constraints imposed upon them by their husbands. The situation is also more dire in Northern Nigeria because of the lack of medical practitioners.

“Medical practitioners do not want to go to that part of the country. So, there are areas where there are hospitals but no skilled hands. Then, the women have to travel several miles before they find hospitals with medical professionals.” She says that this has led to several medical issues in these areas, including higher maternal and infant mortality rates and vesicovaginal fistula (VVF), a condition in which there is an abnormal tract or hole between the bladder and the vagina.

Women suffering from VVF lose control of their bladder and pass urine uncontrollably.

Some women in Northern Nigeria, and in other parts of Nigeria as well, will still choose to go to TBAs, even if the hospitals are close. Jaiyeoba says that while she knew there was little she could do to influence

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where women chose to give birth, there was something she could do about the TBAs who attended to them.

Traditional birth assistants While there is no specific data on the number of TBAs in Nigeria, it is known that there are many different types, including traditional herbalists, maternity homes, and clinics owned by mission houses and Islamic organizations. Their activities are largely unmonitored, leaving room for errors that often remain unreported.

Many TBAs do not have the necessary facilities to handle emergencies during delivery, nor do they provide certain prenatal procedures, such as tetanus vaccinations. Worse, some TBAs do not even use sterile tools to carry out deliveries, exposing both mother and baby to potentially deadly infections. This lack of skilled care can lead to complications, yet by the time women are referred to hospitals, it is often too late.

In a lightbulb moment, Jaiyeoba realized that since these TBAs were already being used by pregnant women due to their proximity, they could be trained in better ways of carrying out deliveries. So she began training TBAs, midwives and nurses on better health practices, with the goal of helping them provide improved care for their charges during pregnancy and childbirth.

Jaiyeoba has visited over 13 states in Nigeria to date. The purpose of these trainings is to give TBAs a better sense of their roles and limitations, as well as to teach them the accepted best practices when it comes to maternal care so they can make the right decisions at the right time.

Today, the Brown Button Foundation has trained over 5,000 maternal care givers and has been invited by

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the first lady to Katsina State to train caregivers there on delivering better maternal care.

The origin of maternity kits The Brown Button Foundation is known more for one idea than anything else — its maternity kits. Jaiyeoba began her research into sterile maternity kits after one of her community training visits in Zamfara State, in which she witnessed a particularly revealing, and heartbreaking, incident.

“We were in Gusau and they brought in this baby to the facility. The birth attendants had severed the baby’s umbilical cord with a rusty blade and the baby had contacted neonatal tetanus. He had been infected.

The baby died before we left the community. That was our own starting point with the kits. We realized at that point that there was a problem that was not just about training birth attendants, that was not just about access — it was a problem of lack of sterile supplies in mainly rural communities. That was when we started the maternity kits.”

The purpose of the maternity kits is to provide sterile tools to work with. The kits include necessities such as a delivery mat, gloves, scalpel, blades, antiseptic soap, mucus extractor, maternity pads and other essentials.

Jaiyeoba is hopeful that the kits will greatly reduce the risk of infection for both mothers and babies because 46

each kit is used for one woman only, thus lowering the spread of infection from woman to woman through shared equipment — and no longer will umbilical cords be cut with rusty blades.

The Brown Button business model Today 143,000 maternity kits have been delivered to different parts of the country, and the Brown Button Foundation is working with the United States African Development Foundation and the Australian Department of Foreign Affairs and Trade to set up access points for maternity kits in different communities. This campaign has already kicked off in Adamawa, where the access point caters to its Internally Displaced Peoples’ Camp.

Jaiyeoba says that she focuses more on working with caregivers, nurses, midwives and pregnant women than she does with the government. She calls it a bottom-totop approach. Selling to the government is easier, but may not be an organic way to grow the business. The only practical way of reaching the rural woman who really need the kits is to sell directly to them.

“I start from the person who will consume the goods. I try to market directly to that person — that person buys it and the thing keeps growing. Whether you like it or not, the greatest proponent of your product is not the government, it is the person who uses it — the ultimate consumer. It is the consumer that can give you direct feedback, but if it is to sell to the government, you

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“In your mind you know that you are meeting the most powerful man in the world — you are meeting the American president,”

sell, collect your money and that’s the end. It may not even get to the person who needs it. But that’s not what the business is about. It is about people.”

The Brown Button Foundation’s customer base is built mainly through phone calls and referrals, and Jaiyeoba prefers this model, especially because of the unpredictability and unreliability of the government.

“I enjoy the bottom-to-top model,” she says. “It gives your business more sustainability, so you are not waiting on any government. And governments change every four years.”

A role model for young leadership The Young African Leadership Initiative (YALI) is a US government-funded program for young African leaders.

In 2014, Adepeju Jaiyeoba was one of 500 young African leaders selected to be part of the program. President Obama addressed the participants during the trip, but it was not until May 2015 that she met Obama again — this time one-on-one with four other young leaders from other continents. All were there by White House invitation to attend a global leaders’ forum. During this visit, President Obama spoke to them about his plans for entrepreneurship in Africa.

“In your mind you know that you are meeting the most powerful man in the world — you are meeting the American president, the one that everyone wants to meet, the one that Rochas met and made a billboard from a picture — but then again, it is so ordinary. The thing about meeting him is that it motivates you. You think, if he can be here, I want to have impact. I don’t want to be the president of the US, but I also want to be the best in my profession.”

She says that the experience inspired her to give back to other African youth who may have the same opportunity to meet President Obama through the YALI platform.

“I want to be able to do the same thing for many young Africans out there. That’s why I do all that I am doing. I try to do a lot of giving back through mentoring. I don’t want people to repeat the mistakes that I’ve made.” She says that she is doing this by setting up a mentorship program between beneficiaries of the YALI program and other young Africans business leaders.

Jaiyeoba is an unparalleled role model for African youth. She is the 2016 PATH International Innovation

Champion, a 2015 White House Emerging Global Entrepreneur and a 2015 Young Innovator of the World Innovation Summit for Health. She is also a 2015 Cordes Fellow, an acknowledged Global Change Leader by the Coady International Institute in Canada and a research fellow with the International Centre for Women in Canada.

Still a lawyer at heart While life has taken her in a new direction, Jaiyeoba has not abandoned her wig totally. She still takes on legal cases that have to do with health and human rights through her former law firm. She says that many of the people she works with assume that because she is a lawyer, she is in a better position to lobby politicians for community development, and they may have a point.

“The law also comes into play because when you are faced with issues and government policies, the law background helps one to understand better,” she explains.

In addition, Jaiyeoba says that coming from a nonmedical field helps her to think of health solutions from outside the “medical box.”

“They [doctors, nurses and midwives] will think about the solutions in the way that they have been taught to think about it. So, they will be thinking vaccines, drugs and all those kind of things. I am thinking communityrelated solutions. I am thinking solutions that can actually lead to behavioral changes,” she says.

Her story illustrates how different disciplines can shake hands and create a greater impact on society together than either one could on its own. Adepeju Jaiyeoba continues to work hard every day, whether through a wig or a maternity kit, to help realize a Nigeria where women need no longer die giving life.

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The Adversary Within: Living with Borderline Personality Disorder WORDS BY ADEBOLA RAYO

HEALTH & WELLNESS / DECEMBER 2016

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few days ago, while looking at the “On This Day” section of my Facebook, I came across a 2009 post that said “It’s on days like this that I think I might be bipolar.” I laughed, then deleted the post, which was written in text-speak.

I can laugh now because I know what it actually is — Borderline Personality Disorder (BPD) — and in many ways I have put the worst of it behind me. But back in 2009, a mental disorder was something I suspected and worried about but didn’t want to put a name to, because when you put a name to something, you can no longer pretend it doesn’t exist.

A constant heaviness At 20, pretending was easy on most days. I was in university and not obligated to attend classes or socialise more than I wanted to. Rapid mood swings or hiding away from the world for long periods because I couldn’t cope with sustained interactions didn’t seem like the by-product of a disorder — it was just who I was. But by the time I was 24, in spite of fitting my life around the bouts of depression (I only worked three days a week, and rode the wave of hypomania when it came in order could catch up on life), things had become impossible to hide.

When you feel you are a burden to your loved ones and you are crippled by a constant heaviness in your chest, a sorrow that is inexplicable and a panic that is unavoidable, you can’t pretend. I was unable to adjust to adulthood and the realities of interpersonal relationships, so I constantly felt like I was drowning.

And so I wrote suicide note after suicide note, craving nothingness and convinced the world was better off without me. Yet each time, whether because of a friend at 1 a.m. or the desire to see a project through, I held off.

But one day in December 2012, unwilling or unable to keep telling myself things would get better, I overdosed on my meds. One morning earlier that month, I had packed my bag and gone to Abeokuta. I thought that somehow, if I left Lagos and its triggers, I’d outrun the thing that felt like a growing madness under my skin.

But it was there in Abeokuta too, as I stared up at the ceiling and regretted picking a hotel without a ceiling fan.

Putting a name to it Afraid of my own self, I returned to Lagos and went to the psychiatric hospital, to put a name to the thing that had grown so big it threatened to swallow me. At this point, I was so scared I didn’t even remember that mental disorders are spoken about in hushed voices and hidden by families here. It was a Wednesday morning when I first said the words, “I’m suicidal.” Passed from receptionist to nurse to doctor, I repeated the words till I sank into a chair and the admission flowed easier: “I’m suicidal. I’m afraid I’m going to kill myself and I don’t

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know what’s wrong with me.” That day, I was diagnosed with recurring depression and placed on meds.

But the next Tuesday, at work, it felt like the slight hold I’d gained in the past week had been lost, and I couldn’t stop crying no matter how hard I tried. So, I called a friend who was a psychiatrist in Abeokuta, and with whom I’d hung out briefly on my trip. He referred me to a colleague of his in Lagos, so I left work early to see her. He’d asked that she give me something to calm me, but instead, she spent a long time talking to me, and then she invited another doctor, and then a few others.

After about three hours, I left with a new prescription and a new diagnosis: borderline personality disorder and bipolar disorder.

The rocky road Imagine running into a person who looks, walks, and talks exactly like you. That’s how it felt being diagnosed with BPD. I read up about it on my way home and wondered how I’d never heard of this thing that so perfectly described of my life. I suddenly realised the sadness wasn’t the only symptom; all of the other things I thought were just “who I was” — splitting, impulsivity, an unstable sense of self — were also symptoms.

Instead of making me feel better, the name and the enormity of my diagnosis prompted me to overdose on my old and new drugs. Here’s the thing: I’d already spent weeks checking to see just how many milligrams of each pill I would need to take myself out. I didn’t have enough, but I was close enough to the total that I took the chance.

After all, I was underweight and could probably slip away on what I had.

I woke up in the hospital almost a full day later. The thing that I had never spoken about to my family had my sisters visiting me and panicking as they tried to understand. I left the psych ward on Christmas Eve and

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then actively had to try living.

With meds and therapy, I spent the next year identifying and trying to eliminate triggers in my life — certain people, certain habits. I wasn’t consistent with any of it. I’d often go off my meds, either out of frustration at a side effect or convinced I could finally do without them. I missed therapy appointments and only occasionally stuck to the routine. And, as they say, old habits die hard.

No longer afraid Knowledge is a powerful thing. At first my diagnosis was a source of fear, then something that could be used against me in the hands of another. But ultimately, it’s been a source of self-awareness that allows me to recognise and either avoid or confront issues early on.

Sometimes I still avoid social gatherings for months.

Sometimes I take time off work to “recalibrate.” I’ve tried about eight different meds because of their side effects, but ultimately I’m no longer afraid of the truth, and in many ways, that’s all that matters to me.

I’m not always successful at navigating BPD, and often I have to ask myself if I’m filtering events and actions through that or not. But over the years, a stable support system (made up of family, friends and faith), meds and therapy have been vital in giving me a semblance of normality and balance.

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Features

Asiyami:Living Life Like It's Golden WORDS BY NIKI IGBO

FEATURES / DECEMBER 2016

Carefully braiding her grandmother’s hair as her baby cousin shouts in the background. Bikiniclad, sipping a cool concoction from a pineapple as she strolls through Pacific Ocean waves off the coast of Mexico. Stopping to show off a beautifully woven Ghanaian handbag as she enjoys a promenade through New Orleans’ French Quarter. These are just a few of the many portraits of a life that seems to be the stuff of dreams. But this is no fantasy. This is the Asiyami Gold lifestyle, out loud and on Instagram for the entire world to see — a true record of what it means to be Black, beautiful and driven That which expands great souls

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your best friend since primary school or the cousin you used to get in trouble with during summers spent with Grandma. Asiyami is all smiles, with the occasional gasp or girlish chuckle.

She keeps saying, “I can’t believe this is happening.

This is so cool.”

I’m perplexed because just looking at the wealth of photography on her website, Tumblr and Instagram, anyone would think that glam commercial photo shoots were just another day in the office to her. Anyone would be wrong. Asiyami’s photographic career is a mere five years old — and that’s also counting the early stages when she was simply dabbling in a creative hobby to get over a bad breakup. That was back when a buddy in college told her that she had a “good eye,” and long before she knew anything about color theory, photo composition or realizing an artistic vision on film. In fact, it took nearly three years before she owned her position as a visual storyteller, tastemaker and all-around trendsetter.

“When you’re on Tumblr, you see beautiful pictures, and you see all these pictures of these white women who are living these minimal, clean lifestyles. And everything is just so beautiful and clean — and I’m like, ‘I want to do this too.’ I don’t see people of color doing this. Where are they? When you see something from someone of color online, it’s always representative of something ghetto.

You see the memes. We’re only acknowledged when we do something stupid, but we’re never acknowledged when we do something well and pay attention to details and are meticulous about presentation. When you go on Instagram, the black girl who gets a lot of love is the one who shows her butt and her breasts. The one who is more refined and creative takes longer to grow an audience.

My desire is to change that paradigm of how people view us. We are very intelligent beings. We’re brilliant.

There is a lot we have to give to the world which isn’t represented at all. I want to see black women in the way and the light in which I envision them.”

And so, during those three years, Asiyami began to follow online style-makers to get a sense of how they lived and captured their lives. She paid close attention to the styling and the energy of their presentation, and she came to understand that she could indeed pursue those seemingly impossible goals she’d set for herself back in high school.

“I didn’t want to just limit myself to being a photographer. Photography is something that I do love and enjoy. I love taking pictures and making people feel beautiful, but there are other facets and avenues in which I can express my creativity. When I wrote down my 10-year plan in high school, I wanted to build a lifestyle brand, but I didn’t want to limit myself to what I could do with my brand. I wanted a clothing line with different tiers, where the bottom level would be accessible and the top level would be luxurious and expensive. In order to sell a product, the product has to tell a story. People have to be able to buy into the why and where of my source of inspiration. That source is my family, the people that I love and my culture. I want to show my culture. I want to incorporate all the things that I am, all the things that make me what I am. And all the things that I love. That’s my lifestyle brand.”

She reveals this goal as hair, makeup and wardrobe waft around her. I am stunned by her conviction and her obvious inner strength and drive. At this point, I am pretty sure she’ll soon reveal to me that she was following in the footsteps of a super-creative father or a totally artsy mother. Not so. Asiyami reached toward her artistic endeavors with absolutely no support from her parents whatsoever.

“I remember when I told my mom that I wasn’t going to do nursing anymore,” Asiyami explains. “Her reaction wasn’t, ‘Oh well, so what do you want to do

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“When I wrote down my 10-year plan in high school, I wanted to build a lifestyle brand, but I didn’t want to limit myself to what I could do with my brand.” to discuss this.’” Once her father did find out, he was adamant that she would fail at whatever she pursued if it was not nursing. This was especially harsh since she had actually failed a recent examination in nursing school.

“The last thing I wanted to do as an African child was disappoint my parents,” she says, and all the cheer she entered the studio with wanes. “I felt suicidal. At that point in my life, I felt like I didn’t want to be here if I didn’t please them, and I couldn’t do what I wanted to do in life. I felt like a failure in general.”

From her tone and the emotion in her eyes, I can see that heartache is all too familiar to this beautiful soul. In that moment, I think of the many quotes and brief statements interwoven through her online images.

Words of encouragement here and there. Sprinklings of sage advice administered with a virtual hand squeeze.

Phrases of deep reflection and the wisdom that comes from being tried and tested.

“You’re going to make me cry,” she confesses.

“I’ll be crying right along with you!” exclaims the videographer, and all hands on deck share a brief chuckle in solidarity because we all know the conversation is about to get real.

Tried by fire …

My heart aches for Asiyami as she recounts the ups and downs she has endured.

I do not know what it is like to lose a younger sibling to sickle-cell anemia. Asiyami does. As the eldest daughter, she took seriously her responsibility to look after a sister who was seven years her junior.

She regarded this child as more than a sibling — her little sister was her closest friend. Yet days before their family’s relocation to the U.S., complications from sickle cell claimed the young girl’s life.

Not knowing how to communicate this tragedy to their eldest, her parents thought it best to protect Asiyami by keeping the child’s death from her. Asiyami, however, instinctively sensed the loss. She had been powerless to help her sister with a painful disease that had no cure, and she had lost her closest companion. As she speaks, I see the ghosts of that tragedy all around her.

I do not know what it is like to move to a foreign country at the age of nine. Asiyami does. She knows 56

very well what it is like to be the single black child in a school full of white children in Peoria, Illinois. To be teased and ridiculed for speaking with a Nigerian accent. To be viewed as odd and “un-American” for sporting hairstyles and fashions that represented her West African heritage. I recognize Asiyami’s need to actively combat the insecurities that so naturally arise from bullies challenging “As a parent, you should encourage your children to go out and get it. As long as you’re living your dreams 120 percent, you go out there and you can do anything you set your mind to. I didn’t get that, you know? But that wasn’t going to stop me,” says Asiyami. Of course, the challenges didn’t stop there.

“I moved to New York where I thought I was going to have my friends to support me and cheer me on. And I moved there and everyone disappeared. I was on my own. I remember saying to myself, ‘If I have to sleep on the train, I will do it just to make this work.’”

Spurred on by the need to prove her father wrong, Asiyami persisted despite often finding herself penniless and with little hope of getting by. She found herself reliving the loss of her sister each time she needed someone to confide in or lean on when life got hard.

She found herself second-guessing her individuality and unique beauty each time she studied those online style-makers who looked more like her classmates back in Peoria than like her. She found herself questioning her choice not to pursue nursing as her parents advised.

I know this ugly feeling of wondering, questioning, worrying if my life is on the right track and pondering whether every decision I make is in vain. This feeling lends itself to brief bouts with melancholy as well as deep plunges into depression. Asiyami knows this feeling too, but she clung to her dream, her work and her faith to pull herself through.

“Life has just been working, working, working every day. Sleeping on couches. Getting jobs. Losing jobs. Not giving up. Learning more. But this year has been the year where God is like, ‘I will reward your steadfastness.’ All these things have been happening as if out of nowhere. It’s beyond my understanding. I’m just so grateful that God is using me to share that story.”

I think to myself that Asiyami’s success has not come from nowhere. She’s obviously worked hard for it, and the proof of that labor is her online résumé — her

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“Dad once told my sister that I would come begging to be in his good graces again once I failed, and that my photography wouldn’t take me far, but Mom has seen the checks I put in the mail.”

online presence. Of course, I’m not the only one who has noticed.

Over the past couple of years, Asiyami has been invited to incorporate such brands as Coach, Furla and Lucky Brand Jeans into the Asiyami Gold lifestyle. She has been whisked away to France, Cameroon, Mexico and across the U.S. to put her keen eye for photography to work. One day she’s clueless as to how she’s going to make ends meet, and the next day Sephora is offering her $4,000 an hour to attend one of their events.

“My first big job was with Gap. I was getting drinks with friends in Williamsburg and checking my email when I got a message from the agency who represents Gap. They wanted to pay me to come to Atlanta to take pictures with my friends. I couldn’t believe it. This was my sign from God, and my eyes were open to the possibility that I could really make a living out of this. It forced me do everything as well as I possibly could so I could keep getting opportunities and keep attracting people who are able to pay me what I’m worth.”

I ask Asiyami if her parents have finally realized that her art isn’t meaningless, and she gives me a secret little grin before she speaks.

“Dad once told my sister that I would come begging to be in his good graces again once I failed, and that my photography wouldn’t take me far, but Mom has seen the checks I put in the mail. When I got a spread in Atlanta Magazine, I emailed my father about it and his reply was only, ‘Congratulations.’”

Asiyami admitted that she cried at her father’s terse response, but she didn’t want to allow him to continue to get her down. Instead she opted to approach her future surefooted and proud.

“It felt like a bad relationship to which I kept going back, and it was time to stop going back. I thought, ‘Thank you for raising me, but I’m going to walk my own path with confidence. I’m going to stop being afraid that you’re never going to accept me. It’s okay.’”

Then she tells me that her mom later called and revealed something rather interesting about her dad.

“He’s been posting my picture all over Facebook and telling his friends, ‘This is my daughter. She’s in a magazine.’”

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… and come out pure gold As we hustle through the shoot — making costume changes, picking props and trying different poses — I see Asiyami dial into her artistic comfort zone. She is thoughtful and deliberate, focused and vigilant as she makes careful adjustments to capture just the right overall expression. Yes, I see that this is visual storytelling. Not simply posing for a picture, but instead capturing a certain mood, a certain energy that exudes more than just a pretty face. That’s not to say that she doesn’t value maintaining her lovely appearance; the young go-getter makes a concerted effort to promote and maintain her physique, clear skin and overall health.

While she previously believed that her body would never change no matter what she did or didn’t do, she eventually began to see the effects of bad dieting decisions and adjusted her diet in addition to treating herself to good facials.

“It’s difficult here in America because the truly good food costs a lot of money. Trying to live better and eat better is expensive. Still, I try to be more conscious of what I’m putting into my body. I eat a lot of mushrooms and replace a lot of meat with mushrooms, though I still do eat meat. I’m trying to cut down on the amount of meat I’m eating.”

For exercise, Asiyami has worked out a system of running three times a week by practicing a routine of intermittently sprinting and walking for two miles. She then follows this with a series of ab crunches and lunges. She eventually wants to adopt weight lifting as a way to keep her body toned and to make it easier to recover after future children.

“I love to run. It just gives this joy. After I run, I feel empowered to conquer my day.”

As the hours-long photo shoot wears on, we put on some Afropop and Asiyami’s energy is renewed as if she’s just taken one of her all-important runs. All of the crew dances along to the beat. Asiyami moves between poses. The photographer taps his toe while angling for the perfect shot. Between snaps, Asiyami takes a look at the images captured and exclaims at the results. We all know then and there that we’ve gotten the beyond-

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perfect shot. But she urges the photographer to snap a few more just in case. I think back to something she’d said just moments before.

“I want to see more black people doing amazing things in which we’re all in awe. I want my little sister to look at my pictures one day and say, ‘If Asiyami can do this, I can too. And I can do it better.’”

I already know that her little sister will feel exactly that way about what we have created in this moment.

And I also know that Asiyami is thankful for every moment that empowers her to continue on in this golden approach to existence because of this final statement: “From here on out, it’s only going to get better. I’m just grateful for every step. I don’t know what the next lesson will be, but I’m grateful.”

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Depression: A Culture of Silence WORDS BY CHINYERE AMOBI

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You’ve likely heard it said before: “Africans don’t get depressed.” It’s safe to say that in most African households, depression and mental health in general are not common dinner-table topics. Or after dinner. Or before. Like LGBTQ issues, suicide and other topics blamed on the corrupting influence of Western culture, many Africans seem to believe that we’re above having mental health issues.

The stats say otherwise.

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2013 study found that 4 percent of Nigerians, or 1 in 25 people, have been diagnosed with clinical depression. In several countries in North Africa, that number rises to 7 percent — among the highest rates in the world. The situation is especially dire in low-income African countries where, according to the RAND Corporation, “75 percent of the people who suffer from mental illness do not have easy access to the mental health care they need.”

In addition to these high rates, black women throughout the African diaspora often experience shame, disenfranchisement, isolation and a lack of information or access that causes many of us to suffer in silence. It’s important for black women around the world to know that they are not alone in their experiences with mental health issues. The global community of those seeking treatment is constantly expanding, and more than ever, individuals and organizations are using their resources and their voices to bring greater awareness and spark change.

Sound Mind Africa “I have spoken to many people who had no clue what they were going through was depression, because it was something they were brought up to believe was foreign to the African identity,” says Oyindamola Fakeye, a 33-year-old entrepreneur and mindfulness expert living and working in Lagos. “I’ve battled with anxiety and depression for many years and have seen both family and friends deal with the same,” she continues.

“However, it was my move to Nigeria that opened my eyes to the suffering people were experiencing here.”

Two years ago, Oyindamola founded Sound Mind Africa, a nonprofit with a focus on mindfulness-based practices, talk therapy and holistic interventions to mental health issues in Nigeria. “I have counseled and referred both men and women dealing with stress, depression, anxiety and eating disorders, and recognize

that in a nation which is currently dealing with civil unrest due to terrorism, post-traumatic stress disorder is also likely to be on the rise.”

In terms of coping with mental health issues, Oyindamola encourages the practice of mindfulness and meditation. “Mindfulness is something we use in Sound Mind Africa,” she explains. “It means paying attention in a particular way: on purpose, in the present moment and non-judgmentally. This increases awareness, clarity and acceptance of our present-moment reality.”

Oyindamola also cites more traditional forms of therapy that one is likely to encounter with a licensed therapist, such as Cognitive Behavior Therapy (CBT).

“CBT is a type of treatment that focuses on how your thoughts, beliefs and attitudes affect your feelings and behavior,” she says. “It teaches you coping skills for dealing with different problems.”

Stigma from many sides When a 2004 study in Northen Nigeria asked respondents what they believed were the causes of mental illness, the top three answers were drug misuse, “divine wrath and the will of God,” and witchcraft or spiritual possession. These beliefs are not limited to Northern Nigeria alone. Indeed, similar conclusions have been reached by different studies in other parts of the country, including a large-scale 2005 study in southwestern Nigeria published in the British Journal of Psychiatry.

Though many argue that the stigma of depression and other forms of mental illness has lessened as more and more people become vocal about their own experiences and mental health experts replace common myths with factual information, this kind of misinformation still lingers in the public perception of those experiencing and recovering from these conditions.

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“When I wrote down my 10-year plan in high school, I wanted to build a lifestyle brand, but I didn’t want to limit myself to what I could do with my brand.”

“The stigma that exists surrounding mental health in Africa is different than it is in the States,” says mental health advocate Bassey Ikpi. “It’s viewed as not only a personal defect, but also a sign of spiritual waywardness.” Ikpi points to the way in which an African woman’s traditional place in society is used as a measurement of her worth. “If you’re unmarried, there’s something wrong with you,” explains Ikpi. “Now add a mental illness and you’re essentially a ‘damaged good.’

Or they will think you’re a witch.”

more information about it. Also, having people living with mental illness talk about it makes it less abstract, especially when others can see these people in the context of their everyday lives.”

This fear of being considered “damaged goods” drives stigma and is a powerful deterrent among black women who need professional and communal support.

Key barriers: gender and culture

“Over the years I found that being a depressed ‘colored girl’ wasn’t something I would ever get empathy for, even from the black community,” says 30-year-old Christian Ohonba, a software trainer living in Dallas.

“From college friends to religious leaders, I was shunned or labeled as damaged goods. I have been ridiculed, and many felt that if I just prayed I would be ok.”

Fakeye blames the entertainment industry for spreading unrealistic images of mental illness. “Nollywood is the third largest movie industry in the world, and it continues to equate mental illness with witchcraft, while also portraying mentally unwell people as wanderers on the streets and under bridges,” says Fakeye. “It is important for the industry to challenge this stereotype and encourage help-seeking behavior and the possibility for a full life.”

Still, there’s hope on the horizon as more individuals and organizations take to the internet and social media to spread awareness of the humanity of those experiencing mental illness.

Adebola Rayo, a 27-year-old editor and writer living in Lagos, has been vocal about her own experiences with mental illness, including a 2012 diagnosis of borderline personality disorder that presented with depression. “Online, especially, I’ve seen people react with more understanding or a willingness to learn over the years,” Rayo says. “I’d attribute it to the fact that a number of people are doing the work of ensuring there’s 68

Ikpi agrees: “I think that access to the internet and social media has helped people discover that what they’re feeling isn’t unusual; it allows them to feel less alone. The conversation goes far beyond the immediate community, which can be liberating.”

Dr. Ayomide Adebayo, a medical doctor and mental health consultant and speaker, acknowledges the role of gender and culture in mental health. “There’s the pervasive stigma against mental health that affects everyone, but then it affects women even more because they already have issues with disempowerment and insufficient access to care,” he explains.

Dr. Ayomide details on his website other ways in which the stigma surrounding mental illness leads many Africans to avoid mental health care, or even the discussion of their condition. He notes that many of these individuals describe their feelings of mental distress as physical disturbances, such as “sensations of internal heat, a feeling of something crawling on the body, heaviness in the head, and pins and needles.” Dr. Ayomide points out that many African languages don’t even have a word for depression, but rather phrases such as “tiredness of the heart” or “thinking too much on.” Without the vocabulary or societal openness to discuss mental health issues, physical sensations and vague expressions of sadness often take the place of a proper diagnosis and can easily be mistaken for common physical conditions such as malaria.

Religion’s double-edged sword As greater connectivity through the internet and emerging technologies have allowed new voices to come to the forefront of discussions around mental illness among Africans, one cornerstone of our culture continues to serve as both a source of strength and a stumbling block.

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Historically, religion has both helped and hurt mental health efforts. In many African countries and even in parts of the U.S., religious and/or spiritual leaders are often sought out for cases of mental illness long before any kind of medical attention. This is easily explained in part by the lack of mental health resources in many African countries, and the lack of access to health care in general that has been characteristic of black life worldwide. Because of religion’s stronghold on black communities, this disconnect between religion and the medical field will need to be tackled before any serious headway can be made.

“We’re very religious — it’s a huge part of our African-ness,” says Dr. Ayomide. “Over time, psychiatry has come to accept that you can’t divorce people from their beliefs, and we really need to figure out how to talk to each other more.”

The darker side of the answer is that many still see depression and other mental health conditions as a sign of spiritual defilement or a lack of trust in God — a problem that needs to be prayed away no matter how long it takes. The shame associated with these assumptions can make seeking psychiatric help seem like an unavailable option.

“I think that religion has caused some women pain when dealing with depression because sometimes others don’t know how to help, so they hide behind their religion,” says Natasha Miles, a personal trainer with

Transformazing Fitness in Tennessee. “They use it as a way to shield themselves and pretend that there is no problem.”

However, despite its ability to promote stigma and interfere with medical attention, religion can also been a source of strength and healing. “I think that religion, like everything else, can do all of the above,” says Rayo.

“I remember one of my weirdest experiences, when I first went to the hospital, being a doctor asking me if I’d prayed about it. The flip side, though, is that today my faith is a very strong part of my stabilizing influence. So, in the end, it’s how individuals choose to use it.”

Moving forward as a community As more organizations and individuals attempt to address mental health in their respective countries, the most sustainable efforts have been the ones that are able to tap into the existing resources of a community.

“The best interventions, although driven by professionals, focus more on training laypeople in delivering basic services,” says Dr. Ayomide. “These work better because they are lower cost (and cost is an issue for many African countries) and require less training, so anyone can do them. This is critical, given the abysmally low numbers of trained professionals we have.” One estimate indicates there are less than 100 qualified psychiatrists in Nigeria where a minimum

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referred to as “Golden Ladies” are trained in a form of basic psychotherapy, which they use for those referred by health professionals.

Oyindamola Fakeye notes that there’s recently been a new wave of organizations “championing the cause of mental health awareness, often using social media to share their messages.” And her organization, Sound Mind Africa, is currently “in the early stages of developing teen-based workshops to educate younger generations about managing their mental and emotional health and educating public sector organizations on the benefits of mindful practices.”

With each of these new initiatives, and with each additional voice added to the global conversation on mental health in women of African descent, more women are able to break free from the chains of stigma and learn that they don’t have to suffer in silence.

recovery.

Engage in physical activity. Something as simple as going for a walk or hitting the gym can help release “feelgood hormones” such as dopamine and endorphins that can lift the mood in less severe depression.

Improve your diet: eating four to six smaller meals throughout the day can help stabilize your blood sugar. Avoid binge eating, which can leave you feeling unmotivated and sluggish.

Learn relaxation techniques that focus on breathing and relaxing the muscles of the body, such as yoga or deep-breathing exercises.

Challenge negative thoughts: it’s important to identify warped, negative thoughts that have more basis in your doubts and fears than in reality. These fuel your depression.

When and where to seek help It can be difficult to know if you or a loved one is experiencing depression versus the everyday blues.

According to the National Institute of Mental Health, symptoms of depression can include the following: Feeling sad or “empty” Feeling hopeless, irritable, anxious or guilty Loss of interest in favorite activities Feeling very tired Not being able to concentrate or remember details Not being able to sleep, or sleeping too much Overeating, or not wanting to eat at all Thoughts of suicide, suicidal attempts Aches or pains, headaches, cramps or digestive problems.

The Institute warns that if any of these symptoms is experienced for at least two weeks, depression may be the cause. It’s important for anyone who thinks they may be experiencing depression to see a professional, such as a psychologist or psychiatrist. Your primary or family doctor can often refer you to the appropriate health care provider or community center with the necessary resources.

Mental health professionals can be licensed (such as psychiatrists, psychologists or social workers) or nonlicensed (those with a related degree). The Anxiety and Depression Association of America advises that before choosing a mental health provider, you consider their experience, the type and format of treatment, costs and insurance options, and your own personal confidence in and level of comfort with them.

Seeking treatment can be a stressful experience, and it’s important to utilize the support of your network and health care provider when possible.

There are some measures you can take in your everyday life to help manage the symptoms of depression: Break tasks into small steps to avoid feeling overwhelmed. Seek out the company of loved ones; maintaining your support network can be essential to 70

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The Headache and Heartache of Childbirth in Nigeria WORDS BY TEMITAYO OLOFINULA

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ola Akinade, a Nigerian mother in her thirties, says that every pregnancy in Nigeria is an experience.

“We go through different things just to give birth,” she says, and begins to recount her birth stories.

In 2008, Akinade had her first child. She had started attending prenatal sessions four months before delivery.

Up until labor started, everything had been fine.

“I started feeling contractions. Then, I saw the show. I knew it was time. So, I went to the hospital.” She says that she was admitted, but that the contractions were not progressing.

“The nurses would just come put on their gloves to check how wide I was.” She says that this continued for three days. Those were three days of not eating, because she said the nurses told her not to. On the third day, she gave birth. Then she started bleeding.

“I just felt as if I was urinating. My body was shaking.” There was no nurse with her, she says. She remembered a friend who had bled to death forty minutes after giving birth, so she wanted to be sure she was not bleeding.

“I was trying to turn on the bed to check. I fell down from the bed. And I passed out. When I opened my eyes, I was in a pool of my blood.” She says that her vision was blurry, but she screamed for a nurse.

“The nurse returned me to the bed. She re-inserted the pad. Then, they told me to sleep back.” She says that for most of the time, she was semiconscious.

“I fainted three times.” She says that today, with some hindsight, she feels that she should have been given some medication to stop the bleeding.

The nurses later discovered that she had some tears.

Her packed cell volume (PCV) — the percentage of red blood cells in circulating blood — had also dropped. A good PCV in pregnancy would be above 30.

“Before birth, my PCV was 38, after delivery, it was 22.” Akinade had suffered postpartum hemorrhage.

Reports show that postpartum hemorrhage accounts for 25 percent of maternal deaths. However, as with other causes of maternal mortality, it is preventable with proper prenatal and postnatal care. Yet many women die preventable deaths in Nigeria.

“I could have died. It was God that brought me back,” Akinade says. Her narration is interspersed with stories of friends who lost their lives or the lives of their babies. One friend lost her baby minutes after birth.

Many of us are all too familiar with these sad tales.

The World Health Organization defines maternal death as “the death of a woman while pregnant or within 42 days of termination of pregnancy, irrespective of the duration and site of the pregnancy, from any cause related to or aggravated by the pregnancy or its management but not from accidental or incidental causes.”

The statistics are daunting. A report by the United Nations Population Fund (UNFPA) states that Nigeria accounts for over 14 percent of the world’s maternal deaths. This translates into 630 deaths per 100,000

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births, or 145 deaths per day. Nigeria accounts for 58,000 maternal deaths every year, across every social class. Educated or illiterate, rich or poor, anyone can be a victim. It is no wonder that almost every Nigerian knows someone affected by maternal mortality.

Experts say that Nigeria’s high rate of maternal mortality stems from many causes, the leading ones being unsafe abortions (as abortion is illegal in Nigeria), hemorrhage, poverty, and infections and diseases like HIV/AIDS. Maternal mortality as part of a larger issue In 2010, Akinade had her second child, this time at Ifako General Hospital, Lagos. She says that after her first experience, she did not want to go to the hospital too early in order to avoid being poked repeatedly by nurses. But on the night she gave birth, a doctor begged her to vacate her bed for another woman.

“I was sleeping. Then they woke me up and said that they wanted to check a woman on my bed — that I should go and wait in the reception.” She said that she did. But when she went to ask about the bed, she was told that the woman was still occupying it.

“I sat on a chair till morning. I could not sleep because mosquitoes were feasting on me. Yet I was billed as if I slept in the ward. They didn’t have enough space or beds,” she says.

Dr. Babatunde Aderukuola, a resident gynecologist at the Federal Teaching Hospital Ido Ekiti, says that high maternal mortality is connected to the wider challenges of health care in Nigeria. There are not enough hospitals, doctors or resources to attend to the

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teeming masses.

Akinade’s third childbirth was uneventful, but when she delivered her fourth child at General Hospital Moniya, Ibadan, her previous birthing experiences could not have prepared her enough.

“There was no pipe-borne water. So, my baby was cleaned with a maternity pad soaked in Goya oil. When I used some of the water, the attendant said that it was meant for washing medical instruments.” She says that after her delivery, the women in the ward were asked to donate N100 each to buy fuel for the generator and that until the generator came back on, the entire hospital was dark.

Many Nigerian hospitals, whether in urban or rural areas, are not equipped to attend to emergencies. In Ibadan, for instance, the University College Hospital is the only government hospital that has the facilities to care for newborn emergencies. At night, most hospitals are without power. Doctors report that in dire cases they have had to do cesarean sections by the light from their phones. High on the list of needed items in some general hospital wards is diesel or petrol to fuel generators; in others, the priority is clean water.

Dr. Aderukuola says that despite these shortcomings, Nigerian gynecologists give their best care to pregnant women.

“As gynecologists, we make do with the available resources at our disposal. Nigerian doctors are dedicated, trained professionals who despite their limitations are doing everything possible to give their patients the best.”

A tragedy fueled by poverty “For mothers as well as infants, the risk of dying during or shortly after birth is 20 percent to 50 percent higher for the poorest … than for the richest quintile,” according to a United Nations Child Education Fund report. It is therefore no surprise that the maternal mortality rate is higher in developing countries.

Experts agree that poverty fuels maternal deaths, and Dr. Aderukuola concurs. “Some will not seek care due to poverty,” he says. For the underprivileged, basic needs often take priority over health care.

In addition, Dr. Aderukuola says that many women wait for their husbands’ approval before lifesaving decisions are made. “Women need to be empowered to make decisions,” he says.

Better access to prenatal care reduces many risks.

But for many women, particularly those in rural areas, the amount of time it takes to receive prenatal care is a large issue. It can often take several hours, according to a food seller in Moniya, Ibadan who did not want to be identified.

“You will be there for no less than three hours.

But I cannot just go like that when I have to do all this work here at the shop, or else food will not be ready when the customers come. And we will not have money to send the children to school.” She says, in Yoruba, that economics is one of the reasons she chose the closest maternity home.

“I will also spend money to get there. Since it is not so close to my house.” She adds that it will be difficult to get to the hospital if she goes into labor at night.

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Women must consider economics, the proximity of health-care facilities and the way they are treated before they choose their hospitals. For women who depend solely on their daily income, the prenatal regimen at many hospitals is a turnoff. Many women also say that they receive better treatment from traditional birth attendants.

Adepeju Jaiyeoba is the founder of the Brown Button Foundation, a social enterprise that seeks to eradicate maternal and infant mortality in Nigeria. She understands the plight of these women; in her visits to over 13 states in Nigeria, she has found a common thread running through almost all of the communities — a lack of access to skilled medical care.

“Many of them travel miles to get to hospitals. What if she falls into labor at night? In some communities, you have to go with boats before you get to hospitals. Now imagine, how will she get the canoe driver if labor sets in at 3 a.m.? How will she be sure that the hospital staff will be on duty?” Jaiyeoba says these are some of the challenges that women in rural areas face, and why some of them choose traditional birth attendants (TBAs).

Many of the challenges of maternal care have to do with accessibility to quality medical care, she says.

Traditional birth attendants include traditional midwives or the community midwife. They are usually untrained caregivers, but many of them have informal knowledge of maternal care. And although they are accessible, the quality of care they provide has been questioned by many.

From his experience, Dr. Aderukuola says that TBAs contribute to the high maternal mortality rate, for though they may be closer in proximity and most women in labor present to them first, any form of mismanagement goes a long way to determine the outcome of a pregnancy.

“Some of them don’t recognize ominous signs in labor, thereby delaying prompt referral for expert care.

Part of the safe motherhood strategies is the presence of skilled attendant in labor. One could now imagine the effect of this on our maternal mortality rate,” he says.

Finding a way forward In 2000, Nigeria joined with other countries of the world to set the Millennium Development Goals, the fifth of which was improved maternal health. But despite various interventions by the government to reduce maternal mortality, not much has changed. Dr. Aderukuola suggests that poor funding, lack of monitoring and poor coordination all affect government projects.

However, the issue of maternal mortality has also been taken up by others. It has been the pet project of many first ladies, and civil rights organizations have also gotten involved. In 2015, the World Bank approved $500 million for the “Saving One Million Lives” initiative, aimed at saving more than 900,000 women and children who die every year in Nigeria from largely preventable causes. This joins a list of several projects such as Evidence4Action, funded by the Department for

International Development (DfID), a five-year program aimed at improving maternal and newborn survival in six sub-Saharan countries, including Nigeria, through the MamaYe! project.

Just as the causes of maternal mortality are varied, the solutions are also diverse, but central to them all are the strong political will of the government, an active civil society in the region of maternal mortality, empowered women and a better-equipped health-care system.

Ondo State is the Nigerian state at the forefront of reducing maternal deaths with its Abiye Safe Motherhood program. Abiye literally means “safe motherhood.” Central to the project is the goal of ensuring that all pregnant women give birth at hospitals.

With support from several international institutions, Ondo State strives to make this goal a reality through access to free, quality maternal health care at all general hospitals. There are also two Mother and Child Hospitals in Akure and Ondo which are the primary referral centers for maternal health care in the state.

John Paul Akinduro, digital media assistant to Governor Olusegun Mimiko, elaborates on what quality maternal and child care entails: “It is about knowing every pregnant woman from conception to delivery.

It is about removing financial barriers for qualitative health care. It is about tracking children after they are born, from age 0-5.”

Some areas use “health rangers,” community health extension workers who connect with pregnant women in their communities and monitor their hospital visits. For this service, pregnant women pay N500 for a registration card, and all other services are free.

To date, there have been over 36,000 deliveries, both vaginal and caesarian, at the Akure hospital.

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Another state-sponsored program is Agbebiye, which translates into “safe birth attendant,” an incentive-based referral system in which TBAs are paid for referring their patients to health facilities. The program also enables TBAs to get grants to start various businesses. Akinduro says that the system is important because despite the free services provided at the hospitals, many women still patronize TBAs. Agbebiye is the state’s way of blocking the supply end of the chain even if the demand continues. For each referral, TBAs are paid N2,000. The Agbebiye pilot program in one local government reported 618 pregnant women referred to hospitals.

In these days of recession, continuous requests for bailouts by state governments and incessant labor strikes, sustainability remains a key question as the tenure of Governor Mimiko comes to an end in February 2017. At the time of this writing, the staff of the Mother and Child Hospital, Akure, is currently owed five months’ salary, according to a nurse who wishes to remain anonymous.

“We only recently received our May salary,” says the nurse.

Yet despite these challenges, Akinduro believes that the Abiye Safe Motherhood program will continue beyond 2017, and he emphasizes the critical role of the citizens themselves in sustaining these health projects.

“The people themselves own the projects. If people and the workers continue to take ownership of the project, it will likely not die. When the next governor comes, what the people want will have to shape his projects.”

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Conscious Fashion — A Slow Approach to a Rapid Industry WORDS BY EMILY RUBIN

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Traditionally, the fashion industry followed a set formula. Trend forecasters made their predictions based on observations of edgy streetwear fashion leaders. Then clothing companies would create the styles to be put on the runway one season out. In the fall, you’d get a sneak peek of what was coming in the spring, and in the spring, you’d get a glimpse of the cold-weather garb. By the time a new season rolled around, the stores were selling the exact items that your brain had grown accustomed to seeing on the runways and in magazines — you were ready to buy!

A New Landscape Today the game is not quite what it used to be. For starters, the timeline has been hacked to bits. Seenow-buy-now fashion shows elect to have trends in the stores instantly, and fast-fashion retailers can mimic within minutes, shipping out imitations within weeks. No longer do stores follow the calendar seasons; new styles hit the shelves of mass retailers every two weeks. Along with this speed comes low prices and constant sales as the need to keep up with the competition skyrockets.

Quality most often takes a hit, and then questions begin to arise as to how production can be so quick.

An industry norm-breaker and rule maker Then, into the jumble of an industry in turmoil comes the retailer who refuses to conform — the conscious fashion retailer. The term comes equipped with many synonyms, from “ethical fashion” to “slow fashion” to “small-batch fashion.” It’s the idea of producing differently. It’s about producing small amounts at normal speeds. It’s about a quality product that isn’t rushed.

And mostly, it’s about doing things on the moral up-and-up — paying fair wages to a team operating under proper working conditions, considering the environmental footprint of the production and taking steps to reduce impact, and sourcing materials from suppliers that keep to a common ethos. Instead of being disposable, as the “fast fashion” industry has come to be, this is fashion with staying power.

While many retailers around the world opt in on some aspects of conscious fashion as mere marketing tactics — a green line of recycled textiles here, a fairwage shift there — it’s the rare company that commits

OPPOSITE PAGE: EDUN

from the bottom up and fully embraces the concept.

Though it’s a tall order for one company to embrace all aspects of conscious fashion, many have taken large strides toward a kinder bottom line.

A surge of just such companies is springing up across the globe, but certain areas are more prone to opt in.

Places such as California, where the culture favors eco-friendly lifestyles and views the exclusivity of a limited product as the ultimate status symbol, have become hotbeds for conscious fashion. Perhaps most notable is TOMS, with its famed “buy one, give one” canvas shoe marketing campaign. Now expanding into eyewear, bags and even coffee, the company looks to keep its corporate responsibility growing ever faster; it is currently working to provide fresh water to countries and communities in need.

With countries like China, India and Bangladesh producing en masse — and often making the news for their unsafe working conditions — the inroads to change have become more difficult. Sadly, when Canadian, American and European companies look to export their production to these countries, it is to get the work done cheaply. True change should involve also turning to countries not widely known for mass production as new sources of exported manufacturing.

Here lies an opportunity to reinvent the production wheel, with the understanding that quality takes time, money and effort.

An industry norm-breaker and rule maker Enter Africa — a massive continent with a seemingly endless supply of potential production areas and a host of eager participants ready to be trained to get things done. Production in Africa still comes with a reduced price tag versus manufacturing domestically in North

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Mayamiko puts its ethical focus on small-batch production. Each colorful design is one of only 15 ever made.

America or Europe, even while paying fair wages.

Companies can provide communities with the supplies and know-how to create products at their cost and then retail these products as part of their own initiatives. It is a win-win situation — businesses growing their product lines while also actively practicing the “teach them to fish” philosophy to benefit communities in need.

A case in point is Sancho’s Dress, an ethical fashion company poised at the cusp of this monumental change.

Their stylish clothing, jewelry and accessories capture the unapologetic cool expected from an LA boutique or something out of Brooklyn’s notorious flea market. The aesthetic is hip, the product is unique, and the quality is top-tier. That said, the prices are reasonable and the concept is even more so — made in Ethiopia! The products are produced in the Sancho’s Dress companyrun facility where they train locals on ethical production using local cottons and sustainable fabrics.

Another up-and-comer on the African scene is the Slumlove Sweater Company. The products are cozy, 82

chunky knits — sweaters, scarves and even tank tops.

Think J-Crew meets international development project.

All of their products are made in Kenya by fairly paid workers and produced and packaged in organic, recycled materials. In addition, a part of the proceeds goes to charity. So you can buy a stunning sweater without harming the world in the process, and the icing on the cake is that you help a teenager in one of the world’s largest slums attend secondary school.

Mayamiko puts its ethical focus on small-batch production. Each colorful design is one of only 15 ever made. Production takes place in Malawi, where special fabrics are hand-selected from local markets or handdyed by the team. Not only are the facilities designed for fair production, but they also hold to a zero-waste philosophy in which even fabric scraps are upcycled.

The company specializes in fabric optimization, which utilizes upward of 90 percent of each piece of fabric.

The balance is then donated to the community, while Mayamiko hosts workshops to educate on the art of

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OPPOSITE PAGE: TOMS THIS PAGE: SANCHO'S DRESS

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THIS PAGE: SLUMLOVE SWEATER COMPANY INSTAGRAM: @SLUMLOVESSWEATERCO

using every last thread.

While these smaller companies have managed to excel in the conscious fashion market, the concept has not escaped the attention of designer and couture fashion either. One final example suggests that the conscious fashion movement may be best accepted in the highest end market, where money is never an object and all efforts can be applied in lump sums. EDUN may be based in New York, but its production is based on understanding of the need to encourage trade in the fastest growing continent. With U2 front man Bono and his wife, Ali Hewson, behind the brand, EDUN has all the fame needed to put the cause in front of a larger audience. The company was acquired by major fashion and lifestyle conglomerate LVMH in 2009, but has continued with all of its efforts to manufacture in Africa, utilize local initiatives and partner with African designers. Plus, the clothing is magnificent!

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THIS PAGE: MAYAMIKO

No time like the present The conscious fashion movement goes by many different monikers, and for good reason; people respond differently to these names depending on their worldview. You may be an environmentalist or philanthropist who is enticed by the words “conscious” or “ethical.” Or you may be a fashion fanatic who sees the panache in the phrase “small-batch.” Or a curator of quality who views “slow” as an indicator of a superior product. But ultimately what you call it matters less than what it is — a major shift to an important and viable new option in the shopping arena.

While it may come a little more slowly and cost a little more, the investment you make in conscious fashion will last a lot longer — and will help our world last longer as well

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INSTAGRAM: @MAYAMIKODESIGNED

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Fashion That Pays It Forward WORDS BY NIKI IGBO

STYLE / DECEMBER 2016

While many popular fashion brands have recently been scrambling to embrace a more socially responsible approach to the way they make and source their products, Eseoghene Odieta built Hesey Designs on the foundation of empowering Nigerian and African women from the very start.

Yemi Alade, the Afropop songstress, rocks Hesey Designs. Funke Akindele, the awardwinning Nollywood actress and producer, rocks Hesey Designs. Richard Branson, the founder of Virgin Group, rocks Hesey Designs. One look at the up-and-coming fashion label’s offering of African-inspired, bespoke, ready-to-wear handbags, shoes, accessories and corporate gifts and it’s easy to see why — these swagalicious goods are so necessary.

Starting from scratch You’d think that Hesey Designs was the brainchild of some professionally trained fashionista who’d attended the likes of Central Saint Martins or the Fashion Institute of Technology, but you’d be wrong. Eseoghene picked up her sartorial talents elsewhere.

“It was mainly YouTube videos, and when I knew I couldn’t do it alone, I just went into the market and started looking for a craftsperson,” the young fashion maven explains. “I pulled him out of his workplace and explained my vision and my dreams to him, and by God’s grace we set up a small workshop in the local market.

That’s how we actually kicked off. I really did not have any skill. I went to my tailor’s place and picked up scraps of fabrics used for their customers’ dresses to cut costs because I didn’t even have money to buy expensive fabrics. I picked up those scraps and used them to make bags.”

Perhaps you’d reason that the mass communications major was suddenly bitten by the fashion bug after embarking on a career in public relations and then took a blind leap into the industry — but you’d be wrong about that as well. Quite a shrewd and strategic thinker, her fashion business journey was by grand design.

“Fashion has always been top of mind,” Ese clarifies.

Following college, Ese reasoned that if she worked for an agency like Porter Novelli, then she would learn firsthand how to build a brand.

ESEOGHENE ODIETA

“PR agencies mainly manage marketing, communications and businesses as a whole, so my experience there was to gain knowledge on how to manage my own business.

As I learned to work on those brands, I learned what I should do in my own future business.” Ese did get to work with a lot of top global brands such as Coca-Cola and British Airways, with the goal in mind of building her own Nigerian-based, internationally recognized label.

“I want to promote ‘Made in Nigeria.’ I want ‘Made in Nigeria’ to compete internationally. I want people abroad to see ‘Made in Nigeria’ and say, ‘Whoa, are you serious? This was made in Nigeria?!’”

Paying it forward by giving back Though lofty and ambitious, Ese’s business aspirations were always driven by personal experience and a deep desire to enable other women to independently launch their own businesses.

“I already had a passion to create a brand locally made in Nigeria. And when I started, it wasn’t very easy for me. I didn’t have any experience whatsoever. I couldn’t even produce, so I had to school myself. A part of my vision was, ‘Okay, I won’t let women go through all this hustle.’ Even trying to get a job — I didn’t get a job immediately right out of school. I actually went and started my business and launched it; that’s when I actually got my job. I wanted women to learn how to make this craft so that they can start their own small

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businesses without having to wait to get a job, especially in a time when the jobs are not so forthcoming.”

This is exactly why Hesey Designs’ specific aim and mission is to equip young women (who make up 99 percent of their workforce) with vocational skills and craft training, all while using locally sourced materials.

Ese wants other young women to feel the same joy and encouragement that came with selling the very first item she made.

“The first time I sold a bag, the first bag sold for 5,000 Naira. I felt really good. That’s a lot of money. I felt really good that this thing I made, someone actually paid that amount to buy it,” Ese beams. “That was a big motivation for me. I hadn’t even started and someone was willing to pay this amount for it. As I continued, I saw so many people liking my designs and commenting, ‘Wow, this is beautiful, I want this.’ From the beginning I got good feedback, so I just kept at it.”

That first big moment was back in 2012, back in the market where she found a willing partner and launched her dream. Today she’s accessorizing celebrities and fashion-forward clients all over the world through online promotion and the same sheer force of will that spurred her to launch the brand in the first place.

“I had an opportunity through the British Council to be mentored by Sir Richard Branson. Virgin Atlantic’s new uniform launch and 30th anniversary were coming up, and I really had to sell those sneakers.” Ese told the billionaire business magnate that he couldn’t wear any other shoe but Hesey Designs to his upcoming events, and he agreed.

“We designed sneakers for their 30th anniversary 88

and he rocked them all day. He was dressed by Vivienne Westwood, and after he dressed, he got me up on stage and was telling everyone about the sneakers. He even had to apologize to Vivienne because of course he was supposed to wear her shoes. He liked the sneakers and he ordered another pair this year.”

No end in sight Ese is nowhere near finished selling her stylish trappings.

“We currently sell in South Africa — not in a proper store, but more so in an open-air distribution network.

We’ll be opening a store early next year, February or March. That is the first step outside of Nigeria. We’re looking to enter into more countries with a physical presence or through strong distribution networks. We are looking to strengthen our international distribution network because we are looking to help more women set up their own small businesses.”

Yes, Ese is serious about empowerment, and she is as adamant about spreading her testimony as she is about giving back.

“To all who want to start up something, you should go for what you want. Don’t let anything hold you back.

I had a lot of challenges starting off, but I’m glad I didn’t let any of them hold me back.”

Hesey Designs are available at heseydesigns.com.

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FIND MORE AT HESEYDESIGNS.COM

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Beauty

Moisturizers, SPF and You! WORDS BY OBY NWAOGBE

BEAUTY / DECEMBER 2016

D

id you know that 90 percent of the signs of aging are caused by daily UV exposure?

These signs can become apparent as early as age 25. The good news is that wrinkles, fine lines, sunspots, and loss of volume and elasticity are all preventable by using the right products and having a good skincare regimen, starting with using a moisturizer with sun protective factor, commonly known by the initials SPF. SPF is used to measure a sunscreen’s protection against UVB rays, which cause skin cancer and sunburn.

Moisturizers with built-in SPF are usually labeled with the amount of SPF they contain. According to skincancer. org, an SPF 30 sunscreen will block 97 percent of UVB rays, and an SPF 50 will block 98 percent. (While this might seem like a small difference, keep in mind the saying that an ounce of prevention is worth a pound of cure.)

Still skeptical about the benefits of sunscreen? The results of a 10-year study recently published in the Annals of Internal Medicine show that sunscreen does in fact prevent skin aging. The study found that participants who used sunscreen at least 3-4 days or more each week were less likely to have increased

skin aging after 4.5 years than participants who used sunscreen at their own discretion.

Like many Africans, you may be wondering what this has to do with you. Well, in Nigeria, for instance, we get a lot of sun due to our location on the equator and the Tropic of Cancer. And our climate is tropical, with two main seasons: rainy and dry. But no matter what the temperature is on any given day, using a moisturizer with an SPF of at least 30 and up is a must!

Here are some reasons why sunscreen is your best friend: Using sunscreen is the secret to great skin — Getting older is a privilege not everyone gets to experience, but looking older is optional! Daily use of a facial moisturizer with SPF will definitely keep wrinkles, fine lines, crows feet, and the loss of volume and elasticity at bay. Granted, black skin tends to age gracefully due to the abundance of melanin in our skin, but “black don’t crack” doesn’t mean we are exempt from using sunscreen. Keep people guessing how old you really are!

It helps prevent skin cancer — The Skin Cancer Foundation is an organization that has set standards for

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educating the public and medical professionals about skin cancer. In an interview posted on the Foundation’s website, Dr. Maritza Perez, director of cosmetic dermatology at St. Luke’s Roosevelt Medical Center, was asked if dark-skinned people get skin cancer. Dr. Perez reported that while dark-skinned people are less susceptible to UV damage, they are known to get acral lentiginous melanoma, one of the deadliest types of skin cancer. This type of melanoma is found on the soles of the feet or the palms of the hands.

If you ever notice any abnormal dark spots on any part of your body, even parts not always exposed to the sun, it is very important that you consult with your physician or dermatologist.

The ozone layer is being depleted — The ozone layer is the part of the Earth’s atmosphere that absorbs the majority of the UV rays from the sun, protecting the planet’s humans, plants and animals. However, this protective layer is rapidly being depleted due to industrialization by developed countries. This makes it all the more important to use moisturizers with SPF 30 and up to shield our bodies from harmful UV rays.

Sunscreen helps even out skin tone — Hyperpigmentation is a harmless skin condition that occurs due to excess melanin. Anyone who is acneprone has probably had their share of dark spots, hyperpigmentation and uneven skin tone. Rather than resorting to bleaching or applying chemicals such as mercury and hydroquinone to your skin to achieve an even skin tone, it is much better to use a moisturizer with built-in SPF to prevent areas of hyperpigmentation from getting darker.

Regardless of whether it is sunny, rainy or overcast, using a moisturizer with SPF should be a daily habit. In most parts of the world, the sun is highest between the hours of 10 a.m. and 4 p.m. This doesn’t mean you must avoid the sun altogether during these times, but make sure you apply an adequate amount of sun protection. In addition, re-applying every two hours is key.

which can be used as a great refresher. One to check out is Defense Refresh Setting Mist with SPF 50 from Supergoop!

Choosing the right SPF for your skin type Normal skin: This type of skin requires a daily moisturizer with sunscreen that will help skin retain the oil-water balance it already has. Pick products that are not too oily but that are emollient enough to combat dryness.

Dry skin: As its name indicates, this type of skin needs hydration, so be sure to pick a sunscreen that contains hyaluronic acid, a natural moisturizer with excellent water-binding capabilities. Another ingredient to look for is glycerin, which has been studied extensively for its hydrating ability.

Oily skin: The main characteristics of oily skin are excessive sweating, large pores, shiny forehead and frequent breakouts. (Hair oil transfer to the face does not constitute oily skin.) Oil-free moisturizers are best for this skin type.

Sensitive skin: This skin type can be a challenge, and you will most likely need to experiment with different products before arriving at one that really works for you. It is important to pick products that are protective, soothing and non-irritating. People with sensitive skin are often better off using sunblock, which stays on the skin’s surface, as opposed to sunscreen, which actually penetrates the skin. Look for products containing titanium dioxide (an FDA-approved, non-chemical SPF) and zinc, which offers excellent protection against UV radiation

And in case you are wondering how to reapply your SPF moisturizer with a full face of makeup, some skincare lines now carry an antioxidant-infused sunscreen mist

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The Stuff of Beauty for One and All WORDS BY TEMITAYO OLOFINULA

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It is been said that beauty awakens the soul to act. For Aminah Sagoe, founder and CEO of Emmaus Beauty, a lifelong appreciation for beauty products stirred up quite the enterprise.

An honest, compassionate skincare enterprise that treats all skin types of every shade and hue in America, Nigeria and beyond.

E

mmaus Beauty didn’t start overnight. Rather, the Nigerian-American luxury skincare treatment line began with a personal desire to find a solution to a private issue commonly known as “chicken skin.”

“In the beginning, I didn’t know what keratosis pilaris (KP) was. I actually thought I had ingrown hair, so I stopped shaving for like a year, which was a disaster,” says Aminah. “But then it didn’t go away. Then I started researching it online and discovered that it is actually a skin condition, and that I wasn’t the only one affected by it.”

A quite common skin condition which appears as tiny bumps on the skin, KP is often called chicken skin because it creates the appearance of goose bumps or plucked chicken skin. It is common in people with dry skin, and the rough bumps are really just plugs of dead skin cells, though it’s unclear why they build up.

Aminah spent a hefty sum trying out products to cure her skin of the KP that developed following the birth of her first daughter. Despite her investments in products that seemed to guarantee results, she didn’t have very much luck. For the next couple of years, she kept up the hunt until she found a combination of six different products which actually did the trick.

“It worked, but then it was just too tedious using six different things every single day. And then also, looking at the ingredient listing I was like, ‘Oh my goodness — what am I putting on my body?’ There were all kinds of toxins in the products. So I guess I had an ‘aha’ moment then.”

Blazing her own trail Though Aminah was originally working in finance at the time, the stars aligned in such a way as to motivate her to pursue a new career path independent of her New York digs. Following the birth of her second daughter, she found herself spending more time on her work commute and at work than with her children.

“Maybe I would see my kids for 10 minutes every day. I started thinking maybe this isn’t the way to go. So I actually stopped working and I said okay, let me give my kids a few years before I go back to work. I co-own a beauty-supply boutique in Nigeria, so I was already working from home in the beauty industry.”

That’s when Aminah took it upon herself to create

AMINAH SAGOE

her own KP treatment. She figured that she could come up with a product that would actually work and be natural at the same time — not that creating such a product was an easy feat.

“I knew the kind of ingredients that had to be in it, and then I had to find a formulator; that took a while. It was a bit tough to find natural preservatives that would work with it. That put a bit of a damper on things. But a couple of short years later, we were able to make it happen. We were able to find a natural preservative and still use African ingredients that would actually help the condition.”

Finally, Aminah’s investment of time and hard work paid off with a product that really delivered.

“I was doing cartwheels in my head. I was very excited because we had had so many different trials with the product. Each time I used it, it was missing something, it wasn’t right, the smell, the feel — it was always one thing or another. By the time it was right where I wanted it to be, oh my goodness, I was so excited. Really so proud, and even till today I guess I’m like a child. Oh wow, really, did I create this thing? It makes me very proud.”

Blazing her own trail Aminah is focused on growing the company and spreading the word about the potential good her product can do, but she has much to be proud of already. Emmaus Beauty is only a little over a year old, yet Aminah’s products have been featured in Essence, Self, Cosmopolitan, and Virgin Atlantic’s Premium Economy Ad Campaign. You can find Emmaus Beauty online in the U.S. and at MedPlus Pharmacy in Nigeria.

“I think I need to remind myself of that. But you know how it is? You want everything done right now. I’ve been blessed. God is a major force in my life and I don’t know, for me I feel it’s just the blessings of God because it’s not something I could just do by myself. It’s only been about a year. I’m definitely not taking the credit for it.”

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“This is some form of an pull some form of an pull quote form the Article”

Though she is eager to put her product on the shelves of major retailers around the world, Aminah is still dedicated to running an honest company that cares deeply about creating positive outcomes for people whether they actually buy Emmaus products or not.

Take a look at her website and you’ll find recipes for homemade bath salts and discussions about the benefits of aloe vera juice, all without an over-the-top push to sell, sell, sell.

“I’m a very honest person. I don’t like to lead people on. It’s a business and obviously I’m in it for the profit, definitely, but at the same time too it’s something I enjoy,” she shares. “I don’t want to force anybody to buy the products. I’d love for you to try the product, but I’m not going to force you to do it. I’m not going to promise you heaven and earth if you use it. You know what I mean?”

Emmaus for everyone For Aminah, simply trying Emmaus is key.

“The products are great for KP, but you don’t have to have KP to use them. They’re good for body acne, ingrown hair and for people who just want to exfoliate our skin. Believe it or not, we have to exfoliate every so often because the body accumulates dead skin cells and we just have to constantly exfoliate. So anybody can use it.”

Yes, Emmaus is for all.

“I’m very proud to be an African. I’m proud to be black, but a lot of times people believe that since I’m a blackowned company then my products are only for black people. No, that’s not the case. It’s for all skin types, whether you’re black, yellow, blue, green or whatever.

It’s for everybody.”

Emmaus Beauty products are available at MedPlus Pharmacy and online at emmausbeauty.com.

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Culture

Going, Going, Girl WORDS BY NIKI IGBO

CULTURE / DECEMBER 2016

If there is such a thing as destiny, then Maame Adjei is journeying triumphantly toward her own. From Ghana to the West and back to Ghana again, the healthcare finance professional turned actress turned television producer is doing something huge — and we should all be happy that we’re able to tag along.

I

’m not usually one to burst into tears during a conversation with a Radiant luminary, but I couldn’t help it. I believe in what Maame Adjei, star of An African City and creator/producer of Girl Going Places, is doing. So there we were, crying together because I’d just asked if she realized how she was potentially changing the perception of Africa and single-handedly working to illuminate the so-called “Dark Continent.”

“I’ve never thought about it like that. All I know is what’s important to me and what moves me,” Maame explained after a thoughtful and tearful pause. “If what moves me is shining the light on the Continent in a different way and that impacts someone, then that’s beyond overwhelming to me. You don’t do something from your heart expecting change; you do it because it moves you. I’m sitting in my little corner doing something I think is important. If you have found it within yourself to be connected to that, well, it just overwhelms me.”

Connected I am, as are the several thousand others who have viewed season one of Girl Going Places on YouTube. The travel/reality show follows Maame as she visits various destinations throughout Ghana. She’s effectively acting as a tourist in her own home, and what she’s discovering is amazing. A simple concept it is, but for me, this gesture is monumental. Girl Going Places is Africa through the eyes of someone who loves it as only an African can. Maame’s lens is respectful and adoring, not hegemonic or exploitive — she would have it no other way.

“We don’t expect someone who’s in no way connected to where we’re from to do [Africa] justice and shine light on it in the way that we are able to and want to. We have to do that. That is our job,” she said with heartfelt conviction.

The road less travelled Maame owns this mission as if she were born for it, though she never envisioned herself working in television in any capacity. Originally, Maame wanted to be a psychotherapist in order to perhaps remedy the history of mental health illness in her family. Her life’s path led her into the field of healthcare finance instead, where she spent nearly a decade of her career. A Ghana returnee, not unlike the character she plays on An African City, Maame thought she’d continue along the

MAAME ADJEI

same trail. However, as she job hunted and ended up being offered her television role, she decided to take the road less travelled.

When Maame attended her grandmother’s funeral in late 2012, it was the first time she’d visited her mother’s village. Upon arrival, she found herself in awe of the energy and sense of connectedness she felt. She took in the beauty of the landscape, witnessed Kente cloth being woven, and made an important realization.

“In that moment, I felt so ridiculous that I’d never been there before. I’m a Ghana girl, an Asante girl, and I’d only been to Accra.”

Her cpountry, herself Maame wanted to experience everything else she’d been missing, so she made the decision to travel throughout Ghana. As she embarked on her various expeditions, she felt it was important to document and share her journey. Thus Girl Going Places was born, along with the promise to do more than simply “show and tell.” Her target audience is specifically Africans and people of African descent. Maame feels it is critical for members of the African diaspora — including those born in and living in Africa, African-Americans, Caribbeans and South Americans — to know Africa because it is the root.

“Culturally, we don’t travel our own spaces.

There’s something in knowing your country that is so closely tied to your self-esteem. Having been around Ghana now, I just feel so much more rooted in who I am.” This is why the young traveller has made the show available on the web and accessible to all of Africa’s children throughout the world. Maame also wants to enable her fellow diasporans to speak intelligently and confidently on all of what Africa has to offer.

“First and foremost, I want folks of African descent to recognize that Africa is a space that can and should be travelled like any other part of the world,” she proclaimed.

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“This is some form of an pull some form of an pull quote form the Article”

Anything can happen Carrying out this grand mission has not been without its challenges. While Maame is fluent in Twi and has a keen awareness of local customs and cultural norms, she had to tread carefully while filming the first season of Girl Going Places.

“In Ghana, people have a love/hate relationship with the camera. Some are happy to be filmed and some are completely against it. I’ve learned to have conversations with people about what I’m doing. But it’s also very difficult to capture people in their natural spaces once I tell them that they’re being filmed. Anything can happen.”

Her outtakes reel, also on YouTube, catches prime examples of “anything,” including one man literally spitting on her. Nevertheless, Maame welcomes the learning curve and takes it all in stride — everything from apprehensive subjects to hiking up a mountain without proper shoes.

“I swear I knew I was going to get in my car, park, cross the street and get to the cave [in Lipke] like ‘There it is.’

I didn’t even think of a hike,” she confessed, laughing.

Always up for the challenge, Maame takes these lessons with her as she films her current spate of travels. Viewers can look forward to Maame visiting eight different African cities next season — including coverage of the Essence Festival in Durban, South Africa — as well as much more to come in subsequent seasons.

“I really want, at the end of it all, to have travelled and explored all 54 countries. I want people to see Africa for what it is: dynamic, viable travel destinations, cosmopolitan cities, beautiful landscapes. I just want to deliver that to my audience.”

Godspeed, my sister.

The first season of An African City and Girl Going Places can be seen at YouTube.com. The second season of both shows is available at ReelAfrican.com.

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Culture On The Go WORDS BY NIKI IGBO

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In honor of Girl Going Places’ Maame Adjei and her get-up-and-go attitude, we thought we’d suggest a few ways that you can make some culturally motivated moves of your own.

Go Watch ’76 — Lagos, Nigeria: In Theatres Now Set in 1976 and inspired by real-life events, this genrebending romantic thriller tells a spellbinding love story set against the backdrop of an era in Nigerian history fraught with political unrest and military assassinations.

This eagerly anticipated, multi-million dollar production is the first Nollywood film ever to be selected by both the Toronto and London Film Festivals. 76themovie.com ’ Lagos Theatre Festival — Lagos, Nigeria: 28 February 2017 - 5 March 2017 Featuring performing arts from Nigeria and the UK, this annual February festival will focus on the rhythm, soul and sights of Lagos in its upcoming six-day event.

Look forward to more than 500 artists presenting over 100 performances, as well as curated and fringe stands including small theatre, spoken word, puppetry and cabaret. britishcouncil.org.ng Queen of Katwe, — International Release: Late 2016/Early 2017 With David Oyewolo and Lupita Nyong’o leading the cast, this African story filmed on African soil featuring an African cast is a historical, must-see movie event. Watch the story of Ugandan chess champion Phiona Mutesi and her journey to become the first female Ugandan National Junior Chess Champion in 2012. queenofkatwe. com

Go Read Abantu Book Festival — Soweto, South Africa: 6 - 10 December 2016 Catch the inaugural edition of this five-day event curated by renowned novelist Panashe Chigumadzi.

The festival promises to deliver a vibrant mix of discussions, readings, music and creative storytelling. abantubookfestival.co.za Malika the Warrior Queen by Roy Okupe — Now Available African storytellers are quickly rising in the comic book genre, and Roy Okupe of E.X.O: The Legend of Wale Williams fame is doing his fair share.

Support this second installment of his warrior-queen series by scoring your own ebook version. kickstarter. com Behold the Dreamers by Imbolo Mbue — Now Available The literary world is abuzz with this debut novel telling the charismatic tale of a young Cameroonian couple’s migration to New York during the economic upheaval of the Great Recession. amazon. com

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Go Behold Omenka Gallery — Lagos, Nigeria When hungry for a truly sumptuous feast for the eyes, Lagos art patrons can count on this fabulous art galley to more than satisfy. Hosting regular exhibitions and housing one of the most exquisite assemblages of established and contemporary Nigerian and African art, Omenka Gallery is open seven days a week. omenkagallery.com Afriart Gallery — Kampala, Uganda Since 2002, Afriart Gallery has spearheaded the effort to develop and promote the Ugandan and East African visual art movement. Having showcased more than 110 Ugandan artists, this art space and its amazing collection is an absolute must-see. Afriart Gallery is open each week, Monday through Saturday. afriartgallery.org Banana Hill Art Gallery — Nairobi, Kenya Nairobi’s destination for the next big thing in the African visual art scene is Banana Hill Art Gallery.

Representing more than 70 artists from all over the Continent, the gallery proudly champions African visual storytelling through African eyes. The hip gallery, open Monday through Sunday, also provides online art sales. bananahillartgallery.com

SHRINE NYC

Go Listen Ngondo Festival — Douala, Cameroon: Early December 2016 This annual water-centric event observed by the Sawa people of Cameroon is a celebration of Cameroonian unity, solidarity, peace and cohesion. Festivalgoers can anticipate a good time as Douala streets fill with music and dancing. Boating events take place at the nearby Wouri River as well. afrotourism.com Shrine NYC — New York, NY When in need of a variety of exclusively African live music and life-saving DJs, Shrine World Music Venue is the source. We’re talking Afropop, Afrobeat, Coupé décalé, Naija, Reggae, Soca, Zouk, Reggae and whatever else you fancy. Simply check their online calendar for upcoming events and enjoy. shrinenyc.com

OMENKA GALLERY

Music Festival Lagos — Lagos, Nigeria Dates have not yet been officially announced for the 2017 edition of Lagos’ premier Afropop music event.

But if it is anything like the event that took place this past March, you’ll want to make sure you are very much ready, willing and able to attend. musicfestivallagos.com

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Body &Mind

The Power of Laughter Is No Laughing Matter (Or Is It?) WORDS BY YVONNE IBIFURO WHITELAW, MD MPH

MIND / DECEMBER 2016

“Ha, ha, ha! Ho, ho, ho! Hee, hee, hee!”

We marched around the room barefoot, flapping our arms, rolling on the floor and making eye contact with our fellow participants as we echoed our instructor’s words over and over: “Ha, ha, ha! Ho, ho, ho! Hee, hee, hee!”

Laughter yoga class.

As an overwhelmed, overworked new mom struggling with isolation and uncertainty about the medical career from which I had just resigned, I had signed up for the class out of sheer desperation to get out of the house.

“Ha, ha, ha! Ho, ho, ho! Hee, hee, hee!”

Many of us struggled to comply with the instructions, trying unsuccessfully to contain the giggles, guffaws and snorts of laughter that threatened to erupt at any second.

“Look serious as you say the words “Ha, ha, ha!” we were admonished. “Do not laugh. Maintain eye contact.”

Not a chance.

We all gave up trying not to laugh. Laughing our heads off, we held our sides, rolling on the floor, tears streaming down our faces, triggering even more laughter as we watched each other try and fail to regain our composure.

An hour later, I went home to my family elated, relaxed and confident — ready for anything.

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What happens when we laugh?

Laughter is an interesting phenomenon that occurs in humans and other primates. It is a physiological response to an internal or external trigger such as tickling, a funny thought or a humorous event, whether situational, verbal or written. Our brain, facial muscles, vocal cords and respiratory systems conspire in a coordinated dance between the rhythmic pulsations of our diaphragms and our abdominal and respiratory rib muscles, inhaling and exhaling with a series of sounds or sighs. Laughter shares similarities with yawning, which is why your sides often hurt and tears run down your face when you have laughed for too long.

The little blonde girl looked terrified. She wanted to be brave so she could enjoy the ride at the amusement park. But it looked scary. The tall contraption is a thriller that seats about 10 kids, raises them several feet in the air and then, without warning, sharply drops them in a series of bounces. I watched her eyes fill with trepidation as the attendant clicked her seat belt. My 3-yearold was also on the ride, and in contrast, she was beyond ecstatic about the adventure. Giggling excitedly, she wiggled her feet as the attendant arrived and clicked her in.

I stood there watching both girls wait in anticipation for the climb. My daughter giggled and clapped her hands as the rise began. Startled, the worried little girl glanced over at my daughter, who was now squealing with delight.

My daughter waved at her and giggled some more. She waved back and began to laugh. I could see the realization dawning on her face: “Oh, this can be fun and I have someone to share this with!” Peals of laughter rang out as the bounces began. Soon the onlookers were laughing with the two girls, who had become fast friends and were having the time of their lives.

The ride ended and immediately both girls came to the same conclusion — “Again!”

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“This is some form of an pull some form of an pull quote form the Article”

Laughter and Vitality

Laughter to boost mental health

Laughter enhances our lives in a multitude of ways and imparts a sense of physical, mental, emotional and social well-being.

Depression increases the stress hormone cortisol, lowers dopamine and serotonin, reduces focus and creates an inability to solve problems or to come up with creative solutions. Laughter, on the other hand, reduces our stress levels by lowering cortisol and epinephrine levels and causing the release of feel-good endorphins.

By increasing dopamine and serotonin levels, laughter has the ability to heighten a person’s focus, problemsolving abilities, motivation and creativity. It can also improve one’s objectivity, allowing for more emotional and mental distance from an issue for better perspective. This can help provide a sense of agency and empowerment, especially for those feeling stuck.

Laughter serves as a great coping mechanism. It can lessen distressing emotions such as sadness, fear and anger and replace them with feelings of happiness, joy, faith and even love. It allows us to show up more authentically and be more creative and better able to problem-solve. And laughter can increase resilience by instilling a positive outlook and optimism, even after failure, loss or disappointment.

Finally, laughter just feels good. And long after the laughter has stopped, the sense of well-being lingers.

Laughter for physical well-being Laughter is a free and natural medicine for the body, with many studies and anecdotes to back up its benefits.

Norman Cousins, a professor at the UCLA School of Medicine, researched the biochemistry of human emotions, which he believed played a critical role in human success in fighting illness. During his own debilitating illness, ankylosing spondylitis, Cousins developed a recovery program integrating high doses of vitamin C with a positive attitude of love, faith, hope, and laughter induced by funny TV shows and comic films.

In his book The Anatomy of Illness, Cousins wrote “I made the joyous discovery that ten minutes of genuine belly laughter had an anesthetic effect and would give me at least two hours of pain-free sleep. When the pain-killing effect of the laughter wore off, we would switch on the motion picture projector again and not infrequently, it would lead to another pain-free interval.”

Even the Scriptures have something to say about a sunny disposition: “A cheery heart is good medicine but a crushed spirit dries up the bones.” And indeed, there is something to this statement.

As we laugh, our respiratory and pulse rates rise, increasing blood flow and oxygenation. This improves both our brain function and our cardiovascular function.

Laughter also increases nitric oxide, which dilates our endothelial cells and blood vessels, also improving blood flow.

With heart disease now the number one killer of women, laughter can serve as a powerful agent of preventive cardiovascular medicine. In addition, laughter can have a positive effect on antibodies and boost the immune system, reducing allergic responses and potentially protecting against certain forms of cancer.

Laughter relaxes the whole body, plus it is like an internal workout, massaging your internal organs and toning your abdominal muscles. (This is not to say you should skip your planks and not go to the gym!)

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Laughter for emotional connection Laughter is a universal language that spans cultures, languages and ages. Like its precursor, smiling, laughter is contagious and creates positive feelings. And like smiling, laughter has been shown to improve perceptions of competence, trustworthiness and morality.

Many people experience a vicious cycle in which a low mood results in isolation, which triggers more feelings of depression, which can then be perceived as an emotional drain to others and trigger even more isolation, negative feelings and sadness in the sufferer.

However, studies have shown that those who are cheerful are perceived as more attractive. Being relaxed also makes people appear more approachable, making them more likely to be surrounded by those who love and appreciate them. By making you appear more approachable, laughter can help you feel more connected and confident.

RADIANT HEALTH | THE PSYCHE ISSUE

“You are behind schedule. You haven’t been keeping up with the work. Are you going to be able to catch up?” The boardroom went quiet. I looked at my boss and quickly glanced around the room at my co-workers. I could feel my shame creeping in.

My inner critic was ready. “You see, now he thinks you are a loser. You are going to fit the stereotype of the lazy black.”

But from doing my own personal work, I knew better, and dug deep for the courage to be honest and to positively reframe my thoughts.

I smiled sheepishly and said, “I am sorry. This summer has been insane — the kids are out of school and I am trying my best to keep up with them and the work. You know the kids — so much energy, sometimes I feel like I am chasing them all day!”

My boss, also a parent, laughed quietly to himself in recognition.

I continued, “I will be back on track as soon as school begins. I will make it up to you, I promise.”

I smiled again and maintained eye contact. My boss softened and smiled back.

“Ok. That’s fine. I understand. I just wanted to remind you how important this was.”

I sighed with relief. “Thanks so much!”

The rest of the room laughed softly and we moved on to the next item on the agenda.

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Laughter breaks through emotional defenses and creates feelings of intimacy and relaxation Laughter as a social lubricant Laughter improves our relationships. Whether in loving our spouse and children, bonding with friends or coworkers, or navigating power dynamics with bosses or in-laws, laughter can be a useful ally in our quest for healthy relationships. When used mindfully, appropriately and in context, laughter can help deepen and strengthen our relationships.

By creating feelings of connection and trust and by helping to diffuse tension, laughter helps us manage delicate and serious moments. Laughter helps make a person less threatening. It breaks through emotional defenses and creates feelings of intimacy and relaxation for everyone involved. It can boost morale and wellbeing in personal and professional relationships alike.

And because laughter is contagious, it can be easily shared, making it a powerful tool in facilitating communication, managing relationships and motivating people to take action. Because of this, laughter can be an excellent agent of transformation in organizations by improving teamwork.

am currently reading Mindy Kaling’s Why not me? It is a riot, as was her first book Is everyone hanging out without me? Tina Fey’s book BossyPants is also one of my favorites.

Laughter is readily available to everyone regardless of your age, gender, culture or socioeconomic background.

You can pay as much or as little as you want. Even better, you can pay nothing at all!

For starters, here is a list of some great ways to get more laughter in your life.

Getting more laughter in your life So think about it — what makes you laugh? And how can you get more laughter in your life? No, I am not talking about buying a canister of laughing gas or marijuana for your fit of giggles. (Of course, no judgment here if that’s your thing, although I could think of several health reasons not to ... but I digress.)

There are many things you can do to inject humor into your life. As a kid, I spent many afternoons laughing at poor Mr. Spencer in the old British sitcom Some Mothers Do ’Ave ’Em. I also often sneaked off to the bathroom to read the famously lewd Papa Ajasco comics and the satirical Mad Magazine, which were not ageappropriate but so hilarious.

What you choose depends on you. You can watch funny movies — whether your humor is slapstick or dry, there is a movie for you. You can watch your favorite comedians on YouTube or Netflix. Or you can read humorous books. I enjoy female comedy writers and

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Radiant Health’s Ten Commandments of Laughter: Thou shalt laugh at yourself — Don’t take yourself so seriously.

Lighten up. Be willing to laugh at yourself. Don’t complain, lament or bemoan your situation when you can laugh at it instead.

Thou shalt laugh as often as you want — Bring humor into conversations and situations whether you are feeling happy, sad, angry or frustrated.

Thou shalt develop your own sense of humor — Take responsibility for getting the laughs you want: watch a comedy show, participate in fun hobbies, laughter yoga class or online videos, watch funny movies or shows, read comics and so forth. It is in your hands. Do what you must to get the laughs you need.

Thou shalt study children for a playful attitude — Observe and play with children. They can play and giggle at the simplest things without effort. Pets are great sources of laughter as well.

Thou shalt be mindful of context — Be discerning about where you are laughing. Context is everything; be mindful of the cultural situations in which you are planning to laugh. Uninvited laughter is not appropriate at a funeral or if someone is hurting. Don’t laugh or make jokes at someone else’s expense.

Thou shalt laugh with others — Laughing with others is more powerful than laughing alone. Move toward laughter when you hear it.

Smiling as you draw near prepares your brain to smile and join in the fun. Spend time with happy, playful people or those who make you feel good. Help make someone else laugh. Spread the fun!

Thou shalt laugh a genuine, full-belly laugh, not a shallow laugh — Go all in! The benefits of laughter come primarily from the genuine full-belly laugh.

Thou shalt practice gratitude — There is always something to be grateful for, and studies have shown that those who kept a gratitude journal are more likely to experience physical and emotional well-being, including cardiovascular health and feelings of joy and fulfillment.

Thou shalt manage your stress — Smile. Exercise, eat well, pray, meditate. Take care of yourself and you will be more responsive to laughter.

Thou shalt surround yourself with reminders — Keep laughter in your life by surrounding yourself with humor in the form of funny posters or comical pictures of family, pets and so forth.

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Seven years after my first laughter yoga class, I found myself at another one. I was at the World Domination Summit, a conference for unconventional types who want to do good in the world. Wandering around a park during a break between speakers, I stumbled onto a group preparing for laughter yoga. I quickly joined in.

It was incredible to see the barriers break down as the strangers connected with one another, laughing their heads off, maintaining eye contact, being silly, doing the exercises and allowing their true selves to be seen.

After the class, several of us lay down there on the grass, relaxed and still giggling. We felt so connected that we decided to have dinner together. Unsurprisingly, the conversations went deep quickly as we lingered over the meal, hesitant to say goodbye to our new friends. Laughter had brought us together and bonded us in ways we did not expect. When we finally parted ways, we promised to stay in touch. Some of us are still in touch to this day.

As I reflect on that experience, I am reminded that true connection happens when we choose vulnerability and authenticity. Laughter is one tool to facilitate this.

Laughter helps us tap into our true selves, and the more we do this, the more aligned, connected and fulfilled we will be in our lives.

So what are you waiting for? Flap your arms and repeat after me: “Ha, ha, ha! Ho, ho, ho! Hee, hee, hee!” If the person next to you stares at you strangely, invite them to join you!

See you next time — LOL!

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Mindful Giving: A Radiant Health Gift Guide WORDS BY NIKI IGBO

MIND / DECEMBER 2016

Gift giving may be the norm at the end of the year, but your gifts don’t have to be mundane. Be mindful when giving; it’s not about the money. The best presents inspire and motivate.

These carefully curated gifts from our editor will benefit the mind, body and soul of anyone who receives them — including you

How to Live a Good Life — Few people have made as large an impact on the hearts and lives of others as Jonathan Fields. His organization, the Good Life Project, helps people live meaningful and connected lives. Initially written for his mum, this book is truly inspirational, cutting across gender and age boundaries.

It’s a must-read for anyone who wants to live radiantly and understand what’s paramount in their life. goodlifeproject.com/book Yogashero Calming Coco Carryall — Even when you make time for yoga every week, somehow your yoga kit is always disorganized. This bag is perfect for anyone who always forgets their water bottle in the car or can’t find a place to stash their phone. This “vegan suede” bag holds a mat and everything else you need to keep your practice the priority it should be. yogashero. myshopify.com 10 Journeys Blankets — Snuggle up on the couch or on the move with these chunky, cute-yet-bold handknitted blankets, scarves, and rugs by Vanessa Ifeoma.

With more than 70 colors to choose from and designs to fit any lifestyle, you’ll want more than one. Handcrafted in Japan; be sure to order early. etsy.com/shop/10journeys The Smart Money Woman — If you only ever read one book on finances, as an African woman this should be the one. It covers the spending and debt that specifically concerns the African middle class — not people on the other side of the world. The author, Arese Ugwu, is an empowered Nigerian woman who just gets it. smartmoneyafrica.org

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Fifty Shades of Green — Once your finances are in order for the present, it’s time to take a look at the future.

This remarkable book by Ramat Oyetunji takes the mystery out of the stock market. The book is directed toward women and their distinct investing concerns, but it’s a solid read for anyone ready for the next step. amazon.com The Clever Girl Finance Life Planner — There’s nothing wrong with putting your finances at the top of your priority list, and this is the planner that will motivate you to reach your dreams. It’s not just a financial planner; it’s also a day-to-day agenda with gratitude pages and links to free online resources. You’re going to fall for this planner created by Bola Onada Sokundi. clevergirlfinance.com Zanzibar Gift Set — Spoil yourself (or someone else) completely with these sumptuous bath goodies. It’s African luxury at its best. The products are beautifully packaged, organic, and sourced from Zanzibar. Five percent of every sale goes to the company’s Soul to Soul Fund which empowers the development of African communities. afyatherapy.com Manna Vogue Insulated Bottles — Need a cold blast of water after your workout? Of course you do, and this might be the most stylish way to carry your drinks to the gym. Each two-bottle set is BPA-free and leadfree and keeps cold drinks cold for up to 24 hours (hot drinks will stay hot for 12 hours). And oh, the colors are so gorgeous! amazon.com Jardin Des Plantes Teapot — Created by a South African artist, this teapot is the way to entertain with flair. Its modern interpretation of Delft ceramics with a gold handle and stem will make you feel a little like a queen every time you use it. This is a gift that anyone and everyone will appreciate. anthropologie.com Radiant Health Magazine — Buy yourself and the radiant women in your life a print subscription to Radiant Health magazine Of course, you can also order a digital subscription. And gift cards are available too!

Either way, a portion of our sales supports the Mirabel Rape Centre in Nigeria. It’s a win for everyone, and the most inspirational gift you can give this holiday season! shop.radianthealthmag.com

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Fitness

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Strengthening Your Core: Beyond the Six-Pack WORDS BY PATRICK DALE

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FITNESS / DECEMBER 2016

The six-pack can feel like a must-have fashion accessory. Open any celebrity magazine and you’ll undoubtedly see pictures of actresses and pop stars rocking a lean and toned midsection.

While there is no denying the aesthetic appeal of a six-pack, in many cases it’s nothing more than smoke and mirrors and does not always mean that the owner has strong abs.

What then is a six-pack?

A six-pack is the product of diet more than of specific exercises. If you reduce your body fat levels to around 15 percent (as opposed to the average of about 2530 percent) you will begin to see the outline of your rectus abdominus muscle, located at the front of your abdomen and often called “abs” for short. This muscle is criss-crossed with lines of connective tissue which is what gives it that unique six-pack appearance. Get lean enough and an eight-pack may even emerge.

The thing is, you have a six-pack right now — it just may be hiding under a layer of fat. If you make the muscles a little thicker through exercise, you may well see your abs sooner or more clearly, but ultimately, to get a six-pack you need to focus just as much on your diet as you do on your exercise plan. As many experts agree, six-pack abs are made in the kitchen!

Strong abs are good abs When it comes to flat, toned abs, many people only really consider the aesthetic appeal of these muscles, when in fact having strong abs is far more important.

Your spine is made up of 33 individual bones called vertebrae, most of which are separated by cartilaginous discs and bound to one another with ligaments. Discs and ligaments are pretty strong, but they are not indestructible, and if they are injured can take a very long time to heal, if they ever heal at all. Strong abs can help keep stress off these structures, which will reduce your risk of suffering back pain.

When you bend forward, if you lower back becomes rounded, the stress of whatever you are lifting shifts from your muscles onto your discs and ligaments. This places them in a stretched and contorted positon which can easily lead to injury.

In contrast, if you can keep your back straight (or slightly arched, actually) the stress is kept safely on your muscles and off the passive discs and ligaments. It takes strong muscles to keep your back in this so-called “neutral spine” position, and it’s your abs plus the other muscles of your midsection that are responsible for this.

These muscles work together like a sort of corset or weightlifting belt to support your spine, and that is nothing but good news for your back health. However, it’s also good to know that functionally strong abs also have the potential to look good — provided you get your body fat level down, that is!

Crunches and sit-ups could be doing more harm than good Unfortunately, the way many people exercise to get a six-pack is actually doing more harm than good.

Common exercises like sit-ups and crunches and doing hundreds and hundreds of reps of abs exercises can be detrimental to the appearance of your midsection and could even harm your spine.

Sit-ups and crunches involve spinal flexion — the act of bending forward. This happens when the two ends of your rectus abdominus pull toward each other. Doing this movement over and over puts a lot of wear and tear on your spine, especially the inner surface of the intervertebral discs and the ligaments at the back of your spine. This could ultimately lead to irreparable injury.

In addition, spending long periods seated means you already spend a lot of time in a flexed position, and that is bad for your posture. Look at your abdomen as you lean forward; it tends to bow outward. Doing lots of crunches and sit-ups actually encourages this “deformity” and may result in a distinct pot-belly appearance. In short, you end up looking like you are sitting down even when you are standing up. Not a good look, I’m sure you’ll agree.

The spot-reduction myth — busted!

The idea that you need to do a lot of ab-specific exercise to develop a six-pack is also flawed. Doing a lot of direct ab work — for example, going to an abs group exercise class or working your abs daily — ignores many of the principles of effective exercise. If you want to strengthen and develop a muscle or muscle group, you need to work it briefly yet intensely, not

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with endless sets of relatively easy high-rep exercises.

This high-volume approach to abs training is based on the idea that you can “spot reduce” fat from specific areas of your body by doing lots of exercise for that particular area. This simply does not work. The only way to reduce fat and reveal your six-pack is to eat less and exercise your body as a whole. After all, which will burn more calories, 30 minutes of direct ab exercises or a 30-minute workout that uses all your major muscles?

The answer should be obvious.

There is nothing wrong with working your abs, but it’s important to understand that your midsection is made up of much more than just your rectus abdominus, and you cannot develop your abs without working your entire body.

You need more than abs for a strong and shapely midsection This doesn’t mean you should ignore your abs completely, but that they should be considered as part of a larger group of muscles collectively called your core.

In very simple terms, your core is all the muscles that encircle your internal organs and spine, and includes the following: Rectus abdominus (abs — front of abdomen) Obliques (waist) Erector spinae (lower back) Multifidus (deep lower back) Transversus abdominus (deep waist) Quadratus lumborum (deep waist) Pelvic floor (bottom of abdominal cavity) Diaphragm (top of abdominal cavity) These muscles have a number of functions that should be addressed in any core workout: flexion (bending forward), extension (bending backward), rotation (twisting), lateral flexion (bending sideways) and bracing. By addressing each function, you are much more likely to develop a midsection that is strong and functional as well as laying the foundation for the sixpack you want. However, when it comes core training, because of their affinity for crunches and sit-ups, many people tend to overemphasize flexion.

Bracing involves co-contracting all of the core muscles at the same time to stabilize your spine and keep it in good alignment. This ensures that any load is supported by muscles rather than discs and ligaments which are prone to injury. Effective bracing requires a little practice but once you have got it, it should become an automatic reaction whenever you exert yourself. To brace, simply: Pull up your pelvic floor as if trying to stop the flow of urine Tense your stomach as though someone is going to punch you Inhale 132

You should feel your entire midsection solidify as though you have strapped on a corset. To get the most out of bracing, you simply need to time your inhalations with the most strenuous part of the exercises you are performing. That way, you’ll maximize stability when you need it most.

Eight exercises better than crunches Here are some superb core exercises that, combined with a sensible diet and some fat loss, will not only help you on your quest for a six-pack but will also improve core performance and strength. In other words, you’ll look good and function better too. Having a strong core can reduce your risk of back pain, and that in itself makes these exercises a worthy addition to your training program.

Don’t make the mistake of training your core too often — every other day is fine. Your muscles need time to recover between workouts if they are to become stronger.

1. Planks — Mastering the plank is a prerequisite to moving on to other, more demanding exercises. Rest on your toes and elbows with your legs straight and chin tucked in. Tense your arms, butt, legs and abs as hard as you can; try to see how much tension you can generate.

Hold for 15-30 seconds. If you can hold for longer, you weren’t bracing hard enough! Do not hold your breath.

2. Stir the pot — This exercise is a progression from the standard plank. While in the plank position, make circles with your arms to introduce an element of movement and instability. Circle clockwise and anticlockwise alternatively. Place your arms on a BOSU or a stability ball to make the exercise harder.

3. Side plank — The side plank involves more oblique activation than the standard face-down plank. Lie on your side and rest on your elbow. With your legs straight, lift your hips off the floor so your body is straight. Tense your legs and core as tightly as hard as you can. Hold for 20-30 seconds. If you need a more challenging variation, lift your uppermost leg up and out to the side.

4.Pallof presses — This is an anti-rotation exercise that works all your core muscles simultaneously. Stand next to an adjustable cable machine set to around

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shoulder-height. Grab the handle in both hands and then take a step away from the machine, hands close to your chest. With your feet spread for balance, extend your arms and use your core to prevent your upper body from rotating. Bend your arms and repeat.

Keep the reps low and the tension high. Do the same number of reps on each side. This exercise can also be performed using resistance bands.

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5. Dead bug heel slides — This exercise teaches you to stabilise your pelvis using your deep core muscles. It looks quite easy but is actually a very effective exercise that can be increased to make it very challenging. Lie on your back with your legs bent to 90 degrees and your hands on your knees. Brace your abs to fix your lower back arch — you should just be able to place your hand under your back.

Extend your left leg and arm while pushing your right knee into your hand. Lower them slowly to the floor. Keep your lower back locked in place. Return to your starting position and then swap sides.

6. Farmer’s walk — Bracing needs to happen automatically whenever necessary (e.g., when you have to pick up something heavy or walk while carrying a load). And yet, many core exercises are done while lying on the floor! This exercise addresses that issue by teaching you to brace on the move. Hold a heavy weight (dumbbell, kettlebell) in one hand and then brace your abs. Keeping your torso perfectly upright, walk around your training area while remembering to breathe.

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7. Waiter’s walk — A more advanced travelling core exercise, the waiter’s walk involves holding the same weight above your head. Make this exercise even more demanding by adding zigzags or stepping over low obstacles. Please try to avoid dropping the weight on your head though!

8. Real Russian twists — This final exercise is a bracing/rotation exercise that is quite demanding and advanced. Only try this exercise if you have mastered the Pallof press. Sit on the ground with your legs bent and feet flat on the floor. Anchor them under a spare dumbbell if necessary. Holding a single dumbbell in your hands, sit up so your torso is inclined to around RADIANT HEALTH | THE PSYCHE ISSUE

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EXERCISE

REPS

SETS

REST

PALLOF PRESS

6-10

2-4

WAITER’S WALK

30 SECONDS

2-4

NO REST BETWEEN LEFT AND RIGHT.

PLANK

20-30 SECONDS

2-4

CRUNCHES*

10-20

2-4

45-90 SECONDS REST BETWEEN SETS

45 degrees. Extend your arms in front of you so they are perpendicular to your body.

Without raising or lowering your torso, and keeping your arms extended, rotate your upper body to the left and to the right. Continue until you are no longer able to stabilise your torso.

Your “beyond the six-pack” core workout While you could simply do a couple of the above exercises at the end of your regular workout and get good results, here is a core-specific workout for you to try. *By placing this exercise at the end of the workout, your abs will be fatigued and you won’t be able to do as many reps as usual. This makes crunches more effective and also means less wear and tear on your spine. Keep your reps slow and squeeze your abs as hard as you can to get the most from this exercise. If you can do more than 20 reps, you are either going too fast or not squeezing hard enough.

There is nothing wrong with working toward a six-pack, but remember, a six-pack is more a product of diet than of training and is not an indicator of strong abs. But if you adopt a multidirectional approach to core training and eat a healthy diet, you too could develop a six-pack.

However, unlike those people who rely on nothing but sit-ups and crunches for their abs training, yours won’t just look strong — it’ll be strong too!

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EXERCISE REPS & SETS BY TIME AND FREQUENCY

Active-Sedentarism — Why Exercise Alone Might Not Be Enough to Keep You Healthy WORDS BY PATRICK DALE

FITNESS / DECEMBER 2016

Our modern lives are, for many of us, predominantly spent sitting down. Laboursaving devices mean that very little physical exertion is required to get us through the day, and automated transport has all but eliminated the need to walk more than a few steps at a time.

These days it seems the less physical activity we do, the more we seek out even easier ways of doing things: we park our cars as close to our destinations as possible, phone or text rather than go to see people face-to-face and play video games instead of active games or sports for recreation. In short, modern life is making us lazy — and worse, it may be making us sick.

Exercise — the modern-day replacement for oldfashioned physical activity To remedy sedentarism, many people turn to exercise, which is really just a replacement for the physical activity we no longer need to do. If automated transport didn’t exist, you’d walk or cycle everywhere. If you had to chop wood, hunt for food or build your own shelter, you’d have no need to go to the gym and lift weights.

Spending less time sitting would eliminate much of the need to spend time stretching (prolonged sitting is a major cause of muscle tightness). So in essence, exercise is an artificial replacement for the physical activity that was unavoidable not so long ago.

And so, to offset your otherwise sedentary lifestyle, you go to the gym three times a week and log several hours of exercise. You lift weights and do cardio, losing weight and getting fit along the way. Good for you! However, new research suggests that regular exercise may not be enough to protect you from the dangers of an otherwise inactive lifestyle.

If you exercise for five hours a week, which is considered a good minimum target for fitness and weight loss, you may still be sedentary for as many as 163 hours a week. In other words, you’d only actually be active about 3 percent of the week. In contrast, if you had a manual job, had to walk or cycle everywhere, or were otherwise less sedentary, you would be active for closer to 35 percent of the week. That’s a huge difference.

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You need more than exercise to be healthy Exercise is definitely beneficial and offers protection against the dangers of an otherwise sedentary lifestyle, but as you can see, in terms of volume and duration exercise cannot compare to regular physical activity.

Simply put, while your regular workouts are beneficial, even if you work out regularly you probably aren’t doing enough physical activity to offset a predominately inactive lifestyle.

Exercise also creates what is known as the “health halo.” Regular exercisers can even be more sedentary than non-exercisers because they believe that their workouts mean they don’t have to do anything else to be healthy. Their tiring workouts often mean that they try and save up energy for their gym sessions. Needless to say, this merely compounds the problem rather than providing a solution!

Unfortunately, as technology has advanced, so too has our reliance on it. Unless you are prepared to move out into the countryside and take up a more self-sufficient lifestyle, you are unlikely to encounter much in the way of naturally-occurring physical activity. If you want to be more active — and you really should if you care about your health — you’ll need to seek it out.

While you may be tempted to exercise even more in order to be more active, this is not always the best solution. Exercise is by its very nature intense and tiring; there is only so much you can do. The truth is, physical activity doesn’t have to be challenging to be beneficial.

Your heart and breathing rate will still increase, just not as noticeably, and your muscles should not suffer any real signs of fatigue. Regular physical activity should

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complement your exercise program, not detract from it.

The antidote for sedentarism: NEPA (no, not that NEPA!) Physical activity is not the same as exercise, which is why it’s often given the acronym NEPA, short for NonExercise Physical Activity. NEPA is any form of physical activity that gets you up off your tush and moving your body. It does not have to be structured, and it can be accumulated in bursts throughout the day.

There are dozens of daily opportunities to clock up NEPA minutes during the day. Here are a few to consider: Sit less Sitting is arguably one of the unhealthiest things that you can do on a daily basis. If you spend a lot of time sitting, you are risking your health, fitness and posture, so try to simply stand up more. Use a standing desk, stand up whenever you take a phone call, walk to your colleague’s desk instead of calling or emailing them, try “walking meetings” rather than the usual boardroom setting, get up and change the TV channel by hand instead of using the remote — in other words, look for any opportunity you can find to get up off your butt and stand up!

around the home such as cleaning and repairs, Do some gardening or tidy your yard, Rearrange your furniture Do some decorating, Volunteer to help out a less able neighbour, friend or relative and do some of their physically demanding tasks.

How much NEPA? Because NEPA should not be overly tiring — it should actually enhance your energy levels and speed up your recovery from exercise — there is no real upper limit to how much you can do in a day. It all comes down to your lifestyle and how much you can realistically fit in. However, as most of us work best when we have specific targets to focus on, aim to accumulate around 60 minutes per day of NEPA. This can include any type of physical activity; just choose things you enjoy.

Exercise is beneficial and can have a profound effect on your body, and you should definitely use exercise to strengthen your muscles, develop your fitness and control your weight. However, if you want to be as healthy as possible, you also need to include general physical activity in your lifestyle. You may need to seek out opportunities to be more active, but the potential benefits to your health will be well worth the effort.

Walk more Walking is arguably the most accessible form of NEPA. You don’t need any special equipment and can do it almost anywhere and anytime. There are many opportunities for walking: Walk to and/or from work or school Meet up and walk with friends rather than chatting on the phone or at the pub, Walk your dog, Walk with your kids,Walk after dinner instead of watching TV, Walk during your lunch break, Take the stairs instead of the elevator, Park on the far side of carparks and walk the extra distance from your destination, Get off the bus/train a little earlier and walk the rest of the way, Make family walks in the park part of your weekend routine, Ban car use for journeys less than one mile/1.6 kilometres Many of us are overly reliant on mechanized transport. Remember: driving or being a passenger means that you sit more and expend no meaningful amount of physical energy — a double whammy when it comes to health risks.

Seek out additional NEPA opportunities There are ample daily opportunities to accumulate NEPA minutes during the day. Here are a few more actions for you to consider: Wash your car by hand, Cycle for transport or pleasure, Carry your shopping in a basket instead of using a grocery cart, Play sports with your kids, Play active games with your kids such as hide-and-seek or tag, Use an interactive video game consul such as Xbox Kinect rather than controller-based games, Do chores RADIANT HEALTH | THE PSYCHE ISSUE

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How I Lost the Pregnancy Weight — and Reclaimed My Abs WORDS BY KOLA OLAOSEBIKAN

FITNESS / DECEMBER 2016

W

hen I found out I was pregnant, I knew my body would change, but I didn’t realize by how much. In fact, I still remember catching a glimpse of myself in the mirror just a few hours after my son was born.

Clearly, the doctor had forgotten to remove the second child that was still inside there! Not only did I look six months pregnant — I was sure that I could actually feel another baby moving inside.

Thankfully, I had a brand new infant, a hungry husband and excited in-laws to worry about. I was able to focus on them and simply ignore my new-mommy body.

It wasn’t until my baby’s naming ceremony that reality opened my eyes. My mom had not-so-subtly requested that I wear traditional attire to the ceremony.

I agreed, thinking I would just stroll into my closet and pick an outfit to match what my husband was wearing.

Almost a full hour later, I was still in the closet doing everything I could to not burst into tears.

KOLA OLAOSEBIKAN

who visit my website every day.

In this spirit of sharing, here is our Radiant Health Q & A with Kola:

Nothing fit. Not one outfit.

Although everything worked out in the end, this was a turning point for me. The thought of having to replace all the clothes in my closet had me seeing dollar signs. Also, I don’t particularly enjoy shopping for clothes (shoes, yes — clothes, not so much). I decided that I’d much rather lose the weight fast than go through the agony of shopping for new clothes.

At first, I simply started walking. I got a pedometer and set a personal goal to take 7,000 steps a day. Most days, I was able to do this just walking around the house. Occasionally I would walk outside because I needed the fresh air.

As I gained confidence that I could reach 7,000 steps a day, I began to set more goals for myself. The next goal was to lose all my baby weight within six months. Three things enabled me to achieve this goal: I was able to teach my baby to sleep through the night. It is only because he was sleeping at night that I was able to have the energy to work on my weight.

I adjusted my food choices so that I had a slight calorie deficit a few days a week. For me, this meant eating three slices of bread instead of four, for example.

I began doing High Intensity Interval Training (HIIT) about three times a week.

Once I achieved my weight loss goal, I set a new goal for myself. My third goal was to have strong, toned abs in time for my birthday. I was able to achieve this goal primarily by adding more lean protein to my diet. I also stopped the HIIT workouts and instead focused on strength training.

I’m very excited about the changes I’ve seen in my life and my body over the past few months. Yet the bigger blessing in all of this is the opportunity to share this information with others. It’s such a joy to be able to share what I’ve learned with all the wonderful women

What was your biggest challenge in losing weight, and how did you overcome it?

Well, this is a bit embarrassing to admit, but I’m sure I’m not the only woman who has experienced this so I’ll share. My biggest challenge was finding support in my immediate circle of friends and family. One person even told me that if I had time to exercise, I was clearly not doing my job as a mother the correct way. Another person said they preferred to see me “soft.” I overcame this by choosing to focus on my goals. I just decided in my heart that I would do the work to reach my goals, and that’s what I did.

What’s your go-to workout when you’re short on time?

I take what I call a “talking walk.” If I have only 10-15 minutes to exercise, I’ll grab a cup of green tea and take a brisk walk around the neighborhood while talking to and encouraging myself. I prefer to do this rather than more strenuous exercises because I don’t joke around with stretching after my workouts. If I won’t have time to stretch, I’ll just take my “talking walk.” By the time I get home, my mind is right, my body feels good, and I’m ready to move on with the rest of my day.

What’s one Nigerian/African meal you regularly enjoy?

I’m in love with yam and egg stew! My favorite is when the yam is soft (but not too soft) and the egg stew is thick and peppery. As with all things, the key is moderation.

What would your advice be to someone struggling

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