Digital Health in Africa: Pharmarun at the Africa Health Tech Summit

I recently attended the Africa Health Tech Summit, also known as #AHTS23, which took place from 17th of October 2023 to 19th October 2023. The summit was all about acknowledging and celebrating digital health innovations, exploring new and exciting ways to use technology to improve healthcare in Africa.

Funmilola Aderemi

 Mind, Body, Spirit: Tips for Optimal Health & Happiness 

Staying healthy and happy is an essential aspect of our lives. Good health and happiness are intertwined and have a significant impact on our overall well-being. Maintaining good health can be a challenging task, especially in today’s fast-paced world. However, with a few simple tips and tricks, it is possible to live a healthy and happy life.

Today, we will be sharing some tips that will help you stay healthy and happy. These tips are specially curated for you, keeping in mind the lifestyle and day-to-day challenges faced by different people.

  1. Stay Active:

One of the most important things to do to stay healthy and happy is to stay active. Physical activity is essential for maintaining good health and overall well-being. Regular exercise can help improve your mood, boost your energy levels, reduce stress and anxiety, and keep your heart healthy.

Incorporating physical activity into your daily routine can be as simple as taking a walk, doing some light stretching, or engaging in a fun activity like dancing or playing a sport. You can also opt for structured exercise routines, such as going to the gym, joining a fitness class, or engaging in regular running. The key is to find an activity that you enjoy and stick with it. 

  1. Eat a Balanced Diet:

Eating a balanced diet is essential for maintaining good health. A healthy diet should consist of a variety of foods from different food groups, such as fruits, vegetables, whole grains, lean protein, and healthy fats.

It is important to limit your intake of processed and junk food, as these foods are high in unhealthy fats, sugar, and salt, which can be detrimental to your health. Instead, opt for fresh, whole foods that are rich in nutrients and low in unhealthy additives.

Here is a balanced nutrient timetable:

Breakfast (7:00 AM)

  • Whole grains
  • Protein (such as eggs)
  • Vegetables (such as tomatoes and onions)
  • Healthy fats (such as peanut butter)
  • Calcium (such as from low-fat milk or yoghurt)

Lunch (12:30 PM)

  • Complex carbohydrates (such as rice)
  • Protein (such as from lean meats or fish in a stew or sauce)
  • Vegetables (such as in a salad)
  • Healthy fats (such as from fried plantains)
  • Snack (3:30 PM)
  • Fruit
  • Fiber (such as from roasted or boiled corn)
  • Calcium (such as from low-fat cheese or yoghurt)

Dinner (7:00 PM)

  • Complex carbohydrates (such as eba or pounded yam)
  • Protein (such as from grilled or baked fish or chicken)
  • Vegetables (such as in a soup or stew)
  • Fiber (such as from boiled or steamed vegetables)

This meal plan provides a good balance of complex carbohydrates, protein, healthy fats, fiber, and essential vitamins and minerals including calcium. It is important to also drink plenty of water throughout the day to stay hydrated. Additionally, this meal plan can be modified based on personal nutrient needs and dietary restrictions.

  1. Get Enough Sleep:

Getting enough sleep is crucial for maintaining good health and happiness. Sleep is an essential part of our overall well-being and plays a vital role in physical and mental recovery.

Adults should aim for 7-8 hours of quality sleep each night. If you have trouble sleeping, there are a few things you can do to improve the quality of your sleep, such as avoiding screens before bedtime, establishing a bedtime routine, and creating a comfortable sleep environment.

  1. Manage Stress:

Stress is a common part of modern life, and it can have a significant impact on your health and happiness. Chronic stress can lead to a range of physical and mental health problems, such as anxiety, depression, heart disease, and sleep disturbances.

There are a number of ways to manage stress, including mindfulness and meditation, exercise, spending time with loved ones, and engaging in activities that you enjoy. It is important to find what works best for you and make it a regular part of your routine.

  1. Stay Connected:

Social connections are essential for our overall well-being. Research has shown that people who have strong social connections are more likely to be happy and healthy.

Staying connected with friends, family, and community can help you to feel supported, reduce stress, and improve your mood. You can stay connected by spending time with loved ones, volunteering, joining a club or community group, or participating in online forums and social media groups.

  1. Take Time for Yourself:

Self-care is crucial for maintaining good health and happiness. Taking time for yourself can help you to recharge, reduce stress, and improve your overall well-being.

There are many different forms of self-care, including mindfulness and meditation, exercise, reading, listening to music, indulging in a hobby, or simply taking a relaxing bath. The key is to find what works best for you and make it a regular part of your routine.

  1. Stay Hydrated:

Staying hydrated is essential for maintaining good health. Water plays a vital role in our bodies, helping to regulate body temperature, transport nutrients, and eliminate waste.

It is important to drink enough water throughout the day, as even mild dehydration can lead to fatigue, headaches, and reduced cognitive function. Aim to drink at least 8 glasses of water a day, and more if you are engaging in physical activity.

  1. Manage Your Mental Health:

Mental health is just as important as physical health, and it is crucial to manage it properly. If you are feeling overwhelmed or struggling with your mental health, it is important to reach out for help.

There are many resources available, including online counseling, support groups, and therapy. It is important to find what works best for you and make it a regular part of your routine.

  1. Set achievable goals: 

Having goals to work towards can give you a sense of purpose and improve your overall well-being. Set realistic goals that challenge you but are also achievable, and track your progress to stay motivated.

  1. Take breaks from technology

Spending too much time on screens can lead to eye strain, headaches, and decreased productivity. Set aside regular time each day to disconnect and focus on other activities, such as reading, drawing, or playing sports.

  1. Listen to your body

Finally, it is important to listen to your body and respond to its needs. If you are feeling tired or run down, take a break and rest. If you are feeling stressed, engage in activities that help you relax and unwind. By paying attention to your body, you can keep yourself healthy and happy.


Staying healthy and happy is an essential aspect of our lives. By incorporating these tips into your daily routine, you can improve your overall well-being and live a happier, healthier life. Remember, it is never too late to start taking care of your health and happiness, so take the first step today!

As a healthtech company in Nigeria, , we are committed to helping you achieve good health and happiness from anywhere you may be in the country. We offer a range of products and services to support your health and wellness, including free online consultations, prescription services, and home delivery. Visit our website today to find out more!

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