THEWILL DOWNTOWN February 05, 2023

With the recent hardships in our beloved country, Nigeria— fuel scarcity, deplorable economy, no power, and scarcity of cash, we all need something to elevate our mood and keep us happy. Luckily, you don’t have to spend money (I hope) doing it. Your wardrobe most likely has just what you need; a way of dressing that helps lift your mood— Dopamine dressing.

Colours play a significant role in ripping the benefits of this fashion statement, so be sure to pick the right ones to help boost your mood. Read more about how to go about this on pages four through five.

It’s barely nine days to Valentine’s Day, and if you are on crunch time to fit into that dress or suit just in time for your date, we spoke with fitness guru, Maje Ayide to give us a few tips on how to begin your journey toward achieving your weight loss goal.

I have always been a fan of gel nail polish mainly because it affords me more time to do other things plus, the drying time is technology’s best thing that has happened in the beauty industry— this is solely my opinion. And so I was heartbroken when I found out that the rays from the lamps have been linked to cancer.

I haven’t used gel polish in a really long time for a totally different reason— dark knuckles. Still, it makes me wonder what else we use that might trigger the disease. So many things we expose ourselves to either during work or socialising are now considered cancer-causing suspects. And there happen to be quite a few that we never in our wildest dreams imagine would be. We list some of them on page 6.

As we recognise World Cancer Day, may we all remember to be thankful to our Creator, exercise, eat healthy and, most importantly, laugh more. It is, after all, the best medicine.

Until next week, enjoy your read.

Dorcas Akintoye

Dorcas Akintoye is a dedicated writer with more than 2 years prolific experience in writing articles ranging from food, entertainment, fashion and beauty.  She has a National Diploma in Mass Communication from Kwara State Polytechnic, Ilorin. She loves writing, listening to music and playing scrabble. She is a highly-skilled, enthusiastic, selfmotivated professional writer.

Thank you so much for this feature!

AUSTYN OGANNAH PUBLISHER/EDITOR-IN-CHIEF

Editor: Onah Nwachukwu @onahluciaa

Editor-at-Large: Chalya Shagaya

Writer: Kehindé Fagbule

Graphic Design: Olaniyan John ‘Blake’

Digital Media: Oladimeji Balogun

Guest Art Director: Sunny Hughes ‘ SunZA’

David Nwachukwu @ebube.nw

- Contributing Writer

David Nwachukwu has always been immersed in fashion from the age of 10, watching a Dior by Galliano show on television. His work in fashion stretches across media, marketing, brand communications as well as design. As a fashion & lifestyle journalist, David has tracked key industry data for various publications including Industrie Africa, Culture Custodian, Haute Fashion Africa, and HELLO! Nigeria. A Geography graduate from The University of Lagos, David consciously aligns this background in environmental advocacy and sustainable development with the need to promote a more ethical fashion ecosystem. He currently oversees strategic communications at Clean Technology Hub.

Nice cover. I like all 4 personalities here

Cover Image Image by xvector on Freepik

DOPAMINE DRESSING

6 Easy Tips For Jumping on The Trend

BY DORCAS AKINTOYE

The term “dopamine dressing” was coined by a fashion psychologist named Daren Karen. After she renamed “Mood enhancement dress” to “dopamine dressing”, the trend immediately took off, and everyone started using it. While colour plays a vital role in this type of dressing, the most important thing is for you to feel good in whatever outfit you choose.

Dopamine dressing is all about finding happiness through your wardrobe. Over the years, dopamine has been making waves in the fashion scene, and they are coming in with more vibrant tones. You can decide to wear your favourite colour, a statement print, texture, or even a flattering silhouette. It all depends on your choice as long as you feel confident about what you put on.

(1) CONSIDER HOW YOU FEELEL

As we’ve said earlier, dopamine dressing showcases the mood we wish to create. In achieving this, the first thing to do is to determine how you feel or want to feel. Think of the colour, texture, and print that can make you happy. Once you’ve figured it out, rock your fashion.

(2) BEGIN WITH WHAT YOU HAVE

One nice thing about the dopamine trend is that you don’t have to break the bank to feel happy. Almost everything you need is in your wardrobe, dig out those clothes you feel beautiful in, and slay.

(3) BE INSPIRED SOCIALLY

By going through your social media feed, you can get inspiration from Instagram, Tik Tok, and Pinterest. Watching fashion videos can also give inspiration on how to adopt the dopamine trend like a pro.

(5) EXPERIMENT WITH TEXTURE

The way colour plays a vital role in dopamine dressing is the same way texture is also important. Fabrics like tweed, tulle, and crochet are growing in popularity and can serve as fresh inspiration for your style.

(6) TAKE THINGS SLOWLY

If you are gradually sliding into the dopamine dressing trend, taking it one piece at a time will be better. By this, we are referring to a dress, a pair of shoes, or an accessory. Check yourself in the mirror and observe how they look and make you feel.

(4) CONCENTRATE ON COLOUR THERAPY

Colour therapy or chromotherapy is one of the ways to determine the colour you are comfortable in. Colour therapy has existed for a very long time and has helped heal both physical and mental health. Dress in colours that will make you happy regardless of the trends.

CANCEROUS

6 Everyday Activities That Can Cause Cancer

BY KEHINDÉ FAGBULE

Allcancers are a result of damage or genetic mutations in our DNA. But the many reasons individual cancer cases pop up in people are complex. Some cancer cases are out of our control, determined by genetic defects and predispositions passed down from one generation to the next or spurred by genetic changes we undergo throughout our lifetimes. But we also know that breathing in certain substances, eating specific things, and even using some plastics ups the risk of developing some deadly cancers.  Here are some known carcinogens—cancer causers—and a few more things scientists are zeroing in on as prime suspects.

Toxic Chemicals at Work

Alcohol

Birth Control and Estrogen

Women who start menstruation early or go into menopause later may have an increased risk of breast cancer because they’re exposed to more estrogen and progesterone made by the ovaries. Women going through menopause who use combined estrogen-progestin therapy to help ease their symptoms may also be at a greater risk of developing breast cancer. Birth control pills may also increase a woman’s risk of developing cervical cancer. However, there is some evidence that being on birth control is associated with a reduced risk of developing other cancers, such as endometrial (uterus), colorectal, and ovarian.

Scalding Hot Beverages That Can Burn Your Tongue

Some people work with cancer-causing substances every day. Those at risk of coming in contact with carcinogenic substances on the job include:

• aluminium workers

• painters

• tar pavers (that come in contact with the carcinogen benzene)

• rubber manufacturers

• hairdressers who deal with dyes daily (the dyes can contain toxins, including formaldehyde and coal tar)

• nail-salon workers breathing in dangerous fumes.

UV Lamps

Recently, lamps that emit ultraviolet (UV) radiation, UV lamps or LED lamps, often found in nail salons to speed-dry regular manicures and set gel manicures, have been linked to increased risk of skin cancer.

Regular, heavy alcohol consumption can increase your risk of developing several kinds of cancer, including throat, liver, breast, and colon cancer. According to the National Cancer Institute, the risk of developing cancer increases with the amount of alcohol a person drinks.

Processed Meats Like Ham, Bacon, and Sausage

Drinking scalding hot beverages that are steamy enough to burn a person’s tongue prompts more cases of throat cancer. Scientists have discovered that people who drink blisteringlyhot beverages have higher rates of oesophagal cancer, and drinking alcohol and smoking can compound their risk. Researchers recently found that people who drank two cups of scorching tea daily were at a 90% higher risk of developing oesophagal cancer than those who waited for their brew to chill. This cancer risk is relatively small, though, and also fairly easy to avoid. Be kind to your tongue and oesophagus: Wait a few minutes before sipping hot drinks.

The World Health Organization says processed meats like hot dogs, ham, bacon, and sausage can contribute to cancer risk. That’s because the meat has been treated in some way to preserve or flavour it, such as by salting, curing, fermenting, or smoking and isn’t good for the body. WHO says it’s possible that red meat could be linked to an increased risk of colorectal cancer. There’s some evidence to suggest that meat contributes to pancreatic and prostate cancers, but that evidence is not as strong.

Unprotected Sun Exposure

According to the Skin Cancer Foundation, the regular sun can hurt you, so wearing protective clothing and sunscreen and finding shade are good ideas if you’re going to be out in the sunshine for more than 15 minutes.

HOPELESSLY DEVOTED

BY DORCAS AKINTOYE

The next morning, I woke up with a heavy heart. I couldn’t leave Michael at this period, not after everything we shared. I knew he needed me now more than ever before. His test result came as a shock to me. It all left me a little shaken and also a little disappointed. It felt like all the work I had put in and the positive attitude I held on to had not been worth it.

My body heated up as we walked into the room after a long day at the hospital. Leaning in, I held on to Michael tenderly while taking the lead and kissing him. I started to guide his hands to my breasts, looking at him in a way that needed no words. He took the cue, kissing me back hungrily, passionately, but ever so gently as he started to undress me.

I helped him unbutton my dress; as it fell to the carpet, he unclasped my bra and lavished my breasts with kisses, nips, and teasing licks. He kissed his way down my body, focusing on the narrow depression of my navel. A soft breath hissed between my teeth as pleasure rushed through me. When he had me naked, he pressed kisses along my inner thigh. I rocked my hips closer as he covered my lady bits with his mouth. He made more room for himself as he gripped my thighs. I couldn’t help but tremble against his tongue, my whole body quivering.

I had braced myself for the feel of him, but my imaginings paled in comparison to the reality of Michael. He was a beautiful, well-made man, eye-popping, sexy and very masculine.

Holding my wrist, he pulled me back. Then, thrusting his hips, he sought the place he had wanted to be for months now. Arching my hips, I took all of him; it was neither smooth nor graceful, but it felt so damn good, and I was not sorry for taking the initiative.

With his expression, I knew he liked the way it felt. I heard every laboured breath and felt those strong hands trembling. Between my thighs, his hips grew restless,

making demands - rougher, faster. Michael’s body was tight with desire, and undulating with his basest of labours was the most exciting thing I’d ever seen after having such a bad day. His ‘instrument’ was just as hard and hot, dragging with maddening friction along my lady lips and cl**s.

Heat lashed my belly as he came. His groans faded, and his muscles fell slack. Suddenly it was just the two of us in the dim, silent room, ripe with the smell of sex.

We held each other in the dark, saying nothing, our breathing regular until we finally drifted into a state of half sleep and wakefulness.

Michael had been battling cancer for some years without my knowledge. When we started dating, I noticed he was always going for checkups, and I thought he was just a stickler for being healthy, considering his Greek god looks. Knowing that he had been battling cancer and was in his last stage was very hard for both of us; him more. I had been through all the phases of denial, including hating him for not telling me before.

I started to worry when he was suddenly constantly sick. His full head of dark curly hair was suddenly gone, and he said he wanted a new look. He started getting leaner and said he was trying a new diet. Now I know it was the chemo. Michael had become less than a shadow of the man I had met, and it broke my heart.

He had pushed me away several times when it became clear that it was getting worse, but I fought to stay with him; to let him know how much he meant to me. Leaving Michael was the last thing I would do; I love this man with every fibre of my being and knew he would have done the same if the tables were turned. So I decided to stay with him and support him till the end. Staring at him, my love for him grew the more, and I was determined to make the last year of his life the best.

World Cancer Day Close The Care Gap

BY KEHINDÉ FAGBULE

Globally, cancer is a leading cause of death. Across race, culture, social class, and so on, we similarly react to toxins. For most Nigerians and residents of other developing countries, the realities of the disease are very different from the western world. In this part of the world where the prognosis is a luxury for most people, regular health checkups and screenings are not placed high on many people’s to-do lists. So how do we fight this deadly, often fatal disease?

The Numbers

In Nigeria, cancer accounts for over 72,000 deaths per annum, 30924 of them males and 40647 of them females. Considering that there are 102,000 new cancer cases every year, this number is sure to increase soon. There has been an increase in cancer incidence in most parts of the world; still, there are huge inequalities between the developed and developing world, including Nigeria, which has an increased cancer incidence rate. Although incidence rates remain high in more developed regions, mortality rates are

much higher in less developed countries, probably because early detection and access to treatment facilities are lacking in these regions. The WHO/IARC has estimated that in Western Europe, breast cancer incidence has reached over 90 new cases per 100,000 women per year, as opposed to 30 cases per 100,000 in Africa, according to their report. Contrarily, the mortality rates from breast cancer are nearly comparable in these two areas, at around 15 per 100,000, which unmistakably indicates a later diagnosis and significantly lower survival in Africa.

The WHO reports that cancer care, prevention, and treatment have all generally improved globally. Cancer is no longer a death sentence in many developed countries; instead, it is a chronic, noncommunicable illness that can be avoided, diagnosed early, and treated with superior results. Unfortunately, the state of affairs in Nigeria offers a bleak image. The state of cancer care at the moment is far from ideal. Even among the wealthy, cancer has remained chiefly a death sentence from diagnosis through treatment to care and support. The fact that the federal and state governments continue to give health issues lip service is a prevalent cause of the increased incidence of cancer morbidity and mortality. Health observers claim that the lack of financing, poor policy execution, and lack of political will and dedication are to blame for the continuing roadblocks in the fight against the cancer threat.

A Poorly-funded Healthcare Sector, an Exorbitant Treatment Cost, And a Lack of Comprehensive Cancer Centres

As the most populous black nation on earth, Nigeria’s biggest challenge remains how to serve its people. With a population of over 200 million lives to cater to, it is common sense that if the system is wrong at its fundamentals and enough attention is not paid to healthcare, healthcare facilities will be swamped by people who depend on them to stay alive. For most Nigerians who have battled cancer and survived, there are often interactions between foreign, more developed countries to seek medical help. Most of them end up travelling out of the country.

DOWNTOWN spoke with a survivor, Eno Essien, to hear her story and what the journey to beating the disease looks like. For Eno, priority is a watchword because the best way to beat cancer is to move fast between diagnosis (the detection stage) and treatment. This is easily solved by building dedicated cancer centres across the country. Eno narrated her story, “you know I received treatment in the UK and did every checkup there, I haven’t

done any here. And the reason is because the very first time I got the diagnosis, I got two different results from two different places, and I didn’t want to take a risk on my life, so I had to leave (the country). I don’t know how it’s done here. I know a few people who have taken treatment here and have also ended up travelling out to complete it, so I think it’s still hovering around the same experience that I had. I don’t know where the government comes in. You know once the government does something, you don’t have easy access

Literature Icon, Wole Soyinka Beat Prostrate Cancer

Former President, Umar Musa Yar'Adua Died of Lung Cancer

Karibi Fubara `Died of Kidney Cancer

to it. So take for instance they bring a mammogram, you can imagine the queue to use it. I didn’t want to put myself through that when all would have to do was easily book an appointment in the UK and they’ll say “okay, Saturday 10 o'clock,” and I go on the exact day and they give me priority. So whatever the government wants to do, we should also have that priority because not everybody wants to join queues.”

The problems aren’t new, and the solution is not rocket science. Nigeria was part of the historic 2001 Abuja Declaration, which mandates African Union Member States to allocate a minimum of 15 percent of their national budgets to healthcare, but Nigeria has never fulfilled this recommendation. The national health budgetary allocation for 2022 is below six percent even as political officeholders continue to take capital flight for medical treatment overseas, depleting the country’s foreign reserve and worsening the medical tourism problem that consumes over $1 billion annually.

In 2018, the federal government developed a Cancer Control Plan—a 4-year programme with a vision to reduce the incidence and prevalence of cancer over the next five years and beyond. Prostate cancer screening for males and cervical and breast cancer screening for women are also covered by the plan. Additionally, state governors were expected to be involved in each state to establish a cancer control facility and be able to plan and participate in the larger federal government effort. Three years later, however, the idea has not yet materialised as intended.

Findings demonstrate that the expense of treating cancer is still too high. The National Health Insurance Scheme has failed miserably in Nigeria; therefore, the majority of people must pay out of pocket for their medical care. The Scheme’s current coverage rate is less than 5 percent. At the Lagos University Teaching Hospital, speciality care such as radiotherapy costs roughly 1 million Naira per individual per treatment cycle. However, in a report, cancer patients noted that the cost of radiotherapy

depends on the type of cancer, and the treatment differs. However, irrespective of the kind of cancer, the average cost of treating cancer comprehensively for one individual is estimated at 20 million Naira for chemotherapy overall over time. Millions of Nigerians cannot afford this in a country where the minimum wage hovers at around 30,000 Naira.

On the ineptitude of the health insurance scheme and its failings within the healthcare industry, Eno shared her opinion. “One thing I also noticed is that HMO patients are treated with a bit of disrespect. They would often ask them to stay aside as priority is given to private paying patients. We need to do something about good health insurance in this country and many other things in fact.”

Nigeria has been lacking comprehensive cancer centres for decades, spanning all of the country’s geographic regions and providing care for cancer patients. For clarity, comprehensive cancer centres are the only institutions that can optimally tackle all stages and types of cancer and not just a hospital with a radiotherapy machine. A comprehensive cancer centre houses first-class cancer research and preventive, curative and palliative care in one place resulting in better outcomes across a range of measures— including, most importantly, cancer survival.

Aproko Doctor Beat Cancer

As the topic of cancer treatments came up, the conversation tried to make sense of how the average Nigerian lower middle-class is able to afford them. Eno confirmed that every single cancer survivor she knows has had to pay privately (for their treatment) without the help of any cancer-dedicated non-government organisation. “I have met so many women who have battled with the disease, I haven’t met someone that got funding from an NGO. I see that NGOs do things, I see that there’s usually a walk, especially in October, everybody makes noise about it and that's the end. Maybe they are funding people, but I don’t know anyone that has been funded by an NGO, and I know so many women. And you know the cost of treatment is very expensive. Just pray the system doesn't happen to you.”

Unfortunately, whilst India has over 200 comprehensive cancer centres—most of which are philanthropy-funded non-profit or non-governmental institutions, Nigeria has none. In contrast, African countries such as Egypt, Uganda, Tanzania, South Africa, Kenya and Sudan all have comprehensive cancer centres. On the other hand, Nigerians spend over 1 billion dollars on foreign treatment annually—an amount sufficient to establish 20 comprehensive cancer centres annually. Sadly, most Nigerians who travel abroad for treatment end up dying because of late diagnosis and delay in intervention.

Despite the lack of significant investments in cancer care, Nigeria has four operational radiation machines that serve over 200 million people across the 36 states and the Federal Capital Territory, or FCT, Abuja. It is concerning that many cancer drug clinical trials are not conducted on Nigerians; experts see this as a gap and a vital determinant of the effectiveness of cancer medications.

Eno Essien Beat Cancer

Music Artist and Politician, Banky W, Beat Cancer

Risk Factors And Early Detection

A WHO report claims that tobacco use, a high body mass index, alcohol consumption, a low intake of fruits and vegetables, and a lack of physical activity are all factors in one-third of cancerrelated deaths. The report also states that in low- and lower-middle-income countries, cancercausing infections like hepatitis and the human papillomavirus (HPV) account for about 30 per cent of cases.

According to Good Health Weekly, whereas most other nations have enacted national cancer screening programs to compel residents to get screened for the disease every time they visit a public health institution, cancer screening is still only done sometimes in Nigeria. In Nigeria, people only have the opportunity to be screened for cancer during outreaches organised by nongovernmental organisations.

Brain Drain: an unending conundrum

It is no longer news how heavy the japa culture is today. Especially within our healthcare ecosystem, not only has it seen some of our genius minds end up studying and ultimately relocating abroad, it has also been encouraged by a society that has lost confidence in the system. Can you blame

them?

Last month, Nigerian medical expert and influencer, Dr. Chinonso Egemba, better known as Aproko Doctor, revealed his health battle with brain tumour on social media, throwing a bit of spotlight on his neurosurgeon here in Nigeria, Dr. Tayo Ojo. In a follow-up post, the doctor said many of his followers advised him to seek medical attention outside Nigeria but he stayed back because “I still had trust in us”.

“It was Dr. Tayo Ojo, a neurosurgeon here in Nigeria that did the surgery. So many people begged me to leave the country and get the surgery done but something kept me back here because I still had trust in us. We just need more investment in our health sector,” he said. Many Nigerians online shared the sentiment that Dr. Ojo should relocate abroad where his talent will be appreciated better. As difficult as it is for the doctors to put their faith in this system and thrive regardless in this climate, it is more difficult for patients on the other end of the spectrum whose life literally depends on competence over anything else.

Eno Essien, just like most Nigerian cancer survivors, travels out of the country to get medical care. She recognises Aproko Doctor’s privilege as a medical doctor himself to find his way around the system which can be quite confusing for the average cancer patient. “I think because he is a doctor, he knew who to go to and how to go about it. I think it’s because it is him, I don't think the average Nigerian would’ve been that informed and fortunate. Remember in the interview he said there was a

particular test he needed to do that takes a long time and needed to be sent to Germany? But because he knew one doctor, they sent it and within 48 hours he got the result. So his case is not a typical Nigerian case, neither was mine because how many people get a diagnosis and are fortunate enough to travel out for treatment? Because I feel like what kills most people is not necessarily the disease, it is money and availability of healthcare. When I need to do blood test, I can’t do it here because I’m not confident in the system. So I have to travel just to get my blood done.”

One of the major challenges that Nigeria faces is brain drain. Currently, Nigeria accounts for less than 90 oncologists. Data by the Medical and Dental Consultants Association of Nigeria, MDCAN, showed that 139 consultants left 17 Nigerian hospitals within two years. Worse still, contrary to the WHO recommendation of 1 doctor to 600 patients, one doctor serves 5,000 patients and 16.1 nurses and midwives per 10,000 patients in Nigeria.

On this year’s World Cancer Day, stakeholders call for greater investment and commitment towards cancer control and management, treatment and prevention, care and support. The need to prioritise healthcare for all

citizens with adequate health insurance remains desirable.

Closing The Care Gap

Every year, on February 4, the global cancer community commemorates World Cancer Day (WCD) to inspire greater awareness of cancer and action to better prevent, detect and treat the disease.

World Cancer Day 2023 marks the second year of the three-year ‘Close the care gap’ campaign centred on the issue of equity. This second year is about uniting individuals and organisations, advocates and policymakers in calling for change and taking action. It is also about celebrating realworld progress, not just in innovation and medical advances but even the humblest of actions that can have a significant impact: motivating neighbours to provide transport to cancer treatment for a fellow resident or ensuring that healthy and affordable food options are offered at the local school.

World Cancer Day has become one of the most celebrated health awareness days around the world. Last year’s campaign saw over 900 activities and events in 105 countries, and 319 iconic landmarks were illuminated in 213 cities to mark the day, including Westminster Palace in London, Petra in Jordan and Christ the Redeemer in Rio de Janeiro, Brazil. The hashtag #WorldCancerDay trended on Twitter globally throughout the day, and over 375,000 social media posts were shared, including from U.S. First Lady Jill Biden, the British Royal Family and First Lady of Nigeria, Aisha Muhammadu Buhari.

Healthcare Facilities in OfferingNigeria Cancer Care

• National Hospital Abuja

• Ahmadu Bello University Teaching Hospital, Zaria

• Aminu Kano Teaching Hospital, Kano (AKTH)

• Obafemi Awolowo University Teaching Hospitals Complex, Ile-Ife (OAUTHC)

• University College hospital, Ibadan (UCH)

• Lagos University Teaching Hospital, Lagos (LUTH)

• University of Nigeria Teaching Hospital, Enugu (UNTH)

• Federal Teaching Hospital, Gombe (FTH)

• University of Port Harcourt Teaching Hospital, Port Harcourt (UPTH)

• University of Benin Teaching Hospital, Benin (UBTH)

• University of Ilorin Teaching Hospital, Ilorin (UITH)

• University of Calabar Teaching Hospital, Calabar (UCTH)

• Alex Ekwueme Federal University Teaching Hospital, Abakaliki (AEFUTHA)

• Jos University Teaching Hospital, Jos (JUTH)

• Usmanu Danfodiyo University Teaching Hospital, Sokoto (UDUTH)

• Federal Medical Centre, Birnin Kebbi (FMC Birnin Kebbi)

• Nnamdi Azikiwe University Teaching Hospital, Anambra (NAUTH Nnewi)

• Ahmadu Bello University Teaching Hospital, Zaria (ABUTH Bauchi)

• Kalgo Medical Centre in Kebbi.

Majek Fashek Died of Esophageal

Prof. Dora Akunyili Died of Uterine Cancer

Sound Sultan Died of Angioimmunoblastic T-cell Lymphoma

NEWNESS

IN MY HOME

5 Steps to Declutter Your Home

• Time for the Closet

OK, deep breath.

It’s time to declutter your closet. The easiest way to tackle a closet is to declutter clothing by type. That means starting with shoes, boots, dresses, denim, etc. It’s much easier to toss or keep a pair of jeans if you’re looking at your entire jeans collection at once. So start pulling out different types of clothing, and decide what you’ll toss and keep.

Once you’ve gone through each type of clothing, you will have four piles to deal with:

• Put away anything that was simply in the wrong spot. Example: If you had a pair of socks in your closet, put them in your dresser.

• Put the dirty laundry into the hamper, or take it to the laundry room.

• Anything that needs to be repaired should go to the tailor or dry cleaner.

BY KEHINDÉ FAGBULE

It is customary during the festive period of December to add a few items to our homes. Between the Christmas trees and shiny decor, our spaces are often littered with objects that scream festivity, and it is okay. However, we can’t deny the newness that comes with the beginning of a new year, even though some disregard it. Decluttering has several positive effects, both mentally and spiritually. But people often struggle to get into it as it is a rather tasking activity heavy on significant decision-making: what to give away and what to hold onto with the fear that we might need them sometime in the future. Here are ways to overcome that fear.

• Categorise Your Clutter

Before you declutter your home, you will need large storage containers to categorise your clutter. Label each container with one of the following:

• Rubbish: Items for the rubbish bin that cannot be recycled.

• Recycling bin: Items for the rubbish bin that can be recycled.

• Needs repairing: Items that need to be fixed, such as shoes that need to be re-soled.

• Donations: Items you no longer need or use but could be used by someone else.

• To be put away: Items that don’t belong in the room you are cleaning, such as runners left in the kitchen, cups in bedrooms, etc.

Everything else that doesn’t belong in any of these containers should have a rightful place in the room you are decluttering.

• Optimise Your Wall Space

Use your walls for storage where you can. Mount a rack for pots and pans in the kitchen, mount a toiletries cabinet in the bathroom, stick hooks to the wall in the hallway for coats and bags and add shoe racks to walls. Be careful to store only a little stuff on your walls, as it may make your home look more cluttered than before. Remember to use your five storage boxes to categorise your belongings first.

• To get rid of clothes, neatly arrange them in a box first, then find a donation centre or NGO online willing to take them from you.

• The Living Room

The living room is one of the hardest rooms in your home to keep daily. That’s because it gets a lot of use, and living rooms don’t usually offer many storage features. You may have bookcases and a TV console, but they don’t hide much. The key is to:

• Cabinet Drawers

Start with your medicine cabinet. Take everything out, and discard outdated medications, makeup, and skincare products. Put everything you’re keeping immediately back into the cabinet, storing the items you use most often at eye level. Next, move onto any cabinet drawers. Remove everything, and quickly evaluate what you’re keeping and what you’re tossing. Put the items you’ll keep back into their drawers, with the items you use most often in the top drawers.

Now, do the same routine with your shower or tub. Finally, pull everything out from below your bathroom sink, and declutter the items there. Lastly, everything that did not have a home can be quickly sorted into the five bins you have staged for the purpose.

• Decide on permanent storage spaces for commonly used items, such as remote controls, magazines, and books.

• Declutter this space regularly. Start with bookcases, consoles, and side tables. Then move on to your coffee table and entertainment centre. Empty them, assess the items they store, and then return them to their proper storage spaces. Put books away; reduce paper clutter, such as mail; return remote controls to their right places; fold blankets, etc.

• Move on to electronics. Remove everything that is not connected to your television or home theatre system. Are you using it? Does it work? Store items such as chargers and gaming equipment where you use them.

• Finally, tackle the toys. Assess every toy for wear and tear. Does it still function? Do your kids still play with it? Recycle or store each toy.

Grab your put-away bin, and return everything that belongs in another room to its proper storage space.

FIT for VAL Beginning Your Weight Loss Journey Before The Valentine’s Day

BY KEHINDÉ FAGBULE

Protein, and Eat a Well-rounded Breakfast

• As multiple studies reveal, what you eat is most important for weight loss. The pounds will come off more quickly if you improve the quality of the foods you ingest.

• Research shows a plant-based diet promotes weight loss and is easier to stick to than a lowcalorie diet. Plus, it’s nutrient dense and has numerous health benefits.

• Increasing your protein consumption can help reduce appetite and help prevent the loss of muscle mass.

• Breakfast skippers, listen up. Skimming on morning fuel is not the way to go if you’re trying to lose weight. In fact, studies consistently show skipping breakfast is associated with being overweight and obese.

• Drink More Water

Research shows drinking more water is associated with weight loss independent of diet and exercise. Water is also necessary for lipolysis, the body’s process of burning fat for energy. Ample water intake can help increase satiety and combat sugar cravings.

• Stand Up and Move More

One of the easiest ways to shed weight is to up your non-exercise activity thermogenesis (NEAT)—the energy expended for everything you do outside of eating, sleeping or exercising. Little changes like carrying your groceries instead of pushing a cart, parking farther away from the entrance to the mall, taking the stairs instead of the elevator or even tapping your toe can lead to hundreds of extra calories burned. Or try to stand more than you sit. Studies show that simply replacing sitting with standing leads to greater daily energy expenditure, directly translating into more calories burned and, ultimately, pounds shed.

• Don’t Go Overboard

Cutting calories too drastically or working out 24/7 may backfire when it comes to weight loss. Most people think shedding pounds requires draconian measures to get results but allowing yourself adequate recovery time is more productive.

• Watch Less Television, Get More Sleep

Couch surfers wanting to lose weight should turn off the TV—in fact, the more television people watch, the more weight they gain. Getting a good night’s sleep is one of the best things you can do to maintain a healthy weight and overall health. Studies show that poor sleep is associated with weight gain and other health disorders.

Valentine’s day is a week away, and the country, especially Lagos, is bound to be busy as restaurants will be fully booked. For most couples, the day of love is a perfect excuse to make time amidst busy schedules for a good old-fashioned dinner date at an exotic restaurant. However, there is a tiny bit of an issue to resolve: do you still fit in that lovely bodycon dress? Is your protruding stomach now too big to button up your designer shirt? People strive to lose weight for myriad reasons, and many fall into the fad diet trap promising real results fast. While there are certainly ways to accelerate your weight loss efforts, it’s important to understand that shedding pounds too quickly can actually backfire. Like so many parts of life, safe, successful and sustainable weight loss is more about the journey and less about a scale-based destination and rapidly approaching deadline. So instead of actively trying to “lose weight” before Valentine’s Day, see it as a motivation to get started on your fitness journey. We spoke to fitness guru, Maje Ayida to guide you on the best ways to start—and keep it off.

• Implement Long-Term Lifestyle and Behavior Changes

When trying to lose weight, ban the word “diet.” Dieting can be unpleasant and make you hungry, so you constantly think about food, which is precisely what you don’t want when trying to lose weight. Instead, think of weight loss as a part of getting healthier and concentrating on taking care of your body first.

Weight loss is complicated, and you don’t have total control over the number on the scale, but you do have control over what you eat, how much you move and other factors that impact weight, such as stress and sleep.

• Focus on the First 5%

to 10%

Instead of saying, “I need to lose 25 pounds,” and overwhelming yourself with what seems like an impossible goal, look toward the health benefits that can come from even modest weight loss. Set smaller, achievable targets.

• What You Eat

Reduce Your Intake of Ultra-Processed Carbs and Sweets, Eat More Plants, Pump Up Your

MICRO MANICURE: A Step By Step Guide to Micro French Nails

BY DORCAS AKINTOYE

1. Prep The Nails

No manicure is complete without proper nail prep. You can do this by shaping and filing your nails, cleaning the nail plate, and moisturising the cuticles. Doing this will give your manicure an elevated finish.

Instead of going for mile-long nail extensions or megawatt embellishment, a small strip of polish can give you a sleek, chic and classy finish to your nail polish routine.

The micro French manicure is having a major moment right now. For those who might have been under a rock all these years, the micro French manicure is all about painting the top of your nails as thinly as possible and tapering slightly down the side of your nail. The thin line imparts an elegant and delicate look, making it ideal for any occasion. The fabulous thing about micro French nail design is that it complements every nail shape, outfit and season. All you have to do is to switch up your base and tip colour to match whatever style you want.

Here's how to pull off the micro French nail trend.

2. Lay Your Base

Prioritise starting with a strong base coat. You can go the classic French manicure route with a sheer shade of pale pink or white; better still, choose any other polish you desire.

4. Draw Your Line

The next thing to do is to apply a thin strip of colour at the tip of your nails. You can do this by using a striping brush or nail polish brush to make your line thin. Paint a slightly curved line at the end of your nail tip before filling in the rest. To make sure the colour stands out, you can layer on a couple of coats to achieve that.

3. Choose Your Colour

This is the stage where you can get creative with your style. Find a colour that would be a strong contrast, although not overbearing to your tip colour. The variations are endless when experimenting with various tip or base colours.

5. Finish With a Top Coat

When you are done, use a top coat to seal in the French tip and secure a patent leather finish. You can always touch up with a top coat anytime you want.

Foods That Can Help Keep Cancer at Bay

2. Dark Green Leafy Vegetables

Dark green leafy vegetables include lettuce, kale, spinach, and mustard greens. They contain fibres, folates, and carotenoids that help in protecting the body against any form of cancer. Spinach, also known as Ewedu, is one of the healthiest foods on earth, and they are also an excellent cancer fighter. You can blend them into smoothies or take them with your favourite swallow. It's all left for you to choose what works best for you.

BY DORCAS AKINTOYE

No food can protect people against cancer completely. When we say cancer-fighting foods, we refer to foods that can help lower the risk of developing cancer if a person adds them to their diet.

Studies show that our food can affect many aspects of our health, including the risk of developing diseases like diabetes, heart disease, and, most importantly, cancer. Cancer is a deadly disease caused by uncontrolled divisions of abnormal cells in a part of the body. There are different types of cancer, which include, lung cancer, blood cancer, breast cancer, kidney cancer, and cervical cancer, among others. More importantly, there are a lot of foods that contain beneficial compounds and can help in decreasing the growth of cancer. Multiple research has shown that a higher intake of certain foods could be associated with a lower risk of the disease.

We will delve into the research and look at ten foods that may lower your risk of getting cancer.

1. Ofada Rice

Eating Ofada rice has a lot of benefits for the body, and it has proven to be effective in warding off diseases and some other conditions which can be life-threatening. Ofada rice provides essential nutrients like vitamin B, selenium, manganese, potassium, etc. Eating whole-grain foods, like Ofada rice, increases the level of enterolactone in the body, which contains micronutrients that can fight any form of cancer.

3. Beans

Beans are high in fibre, and research has shown that they can help in protecting against colorectal cancer. Eating a few servings of beans each week may increase your fibre intake and help decrease the risk of developing cancer.

4. Berries

Berries contain anthocyanins and plant pigments with antioxidant properties, which can help reduce the risk of getting cancer. Including berries in your diet each day may help inhibit the development of cancer in the body.

7. Garlic

Garlic contains allicin, a compound shown to kill off cancer cells in several test-tube studies. A study found that those who eat a lot of allium vegetables like garlic, onions, leeks, and shallots have a lower risk of stomach cancer than those who rarely consume them. Including one clove of fresh garlic into your diet each day can help you take advantage of its health-promoting properties.

5. Nuts

Studies have shown that eating nuts may help reduce the risk of certain types of cancer. Adding them to your diet every day will go a long way in reducing your risk of developing cancer.

8

. Fatty Fish

Including a few servings of fatty fish in your diet each week may reduce your risk of cancer. Fatty fish like salmon, mackerel, and anchovies contain nutrients like Vitamin D and Omega-3 fatty acids, which can be linked to a lower risk of cancer. Meaning that having an adequate level of vitamin D in the body is believed to protect the body against the risk of cancer, and Omega-3 fatty acids can block the development of the disease.

6. Tomatoes

Tomatoes contain lycopene, a compound responsible for their vibrant red colour and anticancer properties. Several studies and research has shown that a large intake of lycopene and tomatoes could reduce the risk of prostate cancer. To help increase your intake of tomatoes, include them in your diet daily by adding them to your sandwiches, sauces, salads, or pasta dishes.

BON APP É TIT

9. Apples

Apples contain polyphenols which are one of the promising anticancer properties. Polyphenols are plant-based compounds that may prevent inflammation, cardiovascular disease, and infections. They also possess anticancer and tumour-fighting properties.

10. Citrus Fruits

In some studies, eating citrus fruits like lemons, limes, grapefruits, and oranges has been proven to be associated with a lower risk of cancer. Including a serving of citrus fruits in your diet each week can go a long way in preventing you from developing certain types of cancer.

BY BOLUWATIFE ADESINA

MOVIE REVIEW:

Plane WATCH OF THE WEEK

you’ll make it through the night/the movie’s run-time.

Which is exactly the kind of lowrent-but-high-effort energy that Butler uses to fuel Plane, a film that unfolds like a series of increasingly outlandish screenplay-writing “What If …?” exercises.

ATHENA

Ihadprecisely 3½ thoughts while watching the exceedingly entertaining and ridiculously titled new thriller Plane. The first: This trashy little thing is the perfect smart-dumb movie for the soul-deadening weeks of January. The second: You know, I’m pretty sure that with just a smidge of training and discipline, I could fly a plane. The second-and-a-half: No, that is the worst idea that I have ever had; so many people would die. And the third thought: Gerard Butler doesn’t get the credit that he so richly deserves.

More than 15 years after his barechested breakout in the blood-soaked epic 300, the Scottish actor occupies a fascinating place in the Hollywood ecosystem. His recent crop of blue-collar thrillers – which almost exclusively cast him as a family man trying to either reunite with his loved ones or avenge their brutal deaths –are consistent B-movie-plus efforts, straddling the line between big-screen crowd-pleaser and straight-to-video-ondemand scuzz-fest.

By this point in his career, Butler will never be offered to headline a superhero movie like his one-time contemporary Hugh Jackman or lead a Sundance indie drama like Jeremy Renner – just as he also won’t be forced to mug with Kevin Hart like Dwayne Johnson or withstand Ryan Reynolds’s smirk in some expensively forgettable Netflix write-off.

Instead, thanks to his improbable Olympus/London/Angel/ Has Fallen franchise (up next: Night Has Fallen!) and his grittier crime-andpunishment outings like Law Abiding Citizen and Den of Thieves, Butler has built up his own niche of grizzled, down-and-dirty ridiculousness. The actor gives off the effortless air of an underdog fighter who knows nothing but survival. Stick with him, and

What if, for instance, Butler played respected airline pilot Brodie Torrance, who is hoping to complete a Singapore-to-Tokyo leg in order to reunite with his college-aged daughter … but that straightforward job is complicated by the presence of a handcuffed passenger named Louis Gaspare (Mike Colter) who is being transferred by a federal agent to prison? And what if the plane ride then encountered severe weather … but Brodie was able to guide the aircraft to safety on an island in the middle of the Philippines?? And what if Brodie needs to free Louis from his handcuffs in order to help with life on the island … but everyone’s new home was actually ruled by a lawless Filipino militia??? And what if Louis is actually a kind-hearted former member of the French Foreign Legion … but speaks with absolutely no trace of an accent????

I think that by this point you know whether the latest guns-and-ammo exercise from director Jean-François Richet (Blood Father) is either too absurd or just absurd enough for your tastes. But no matter your stomach for copious acts of kneecapping and throatslitting, Butler brings a believable sense of gravitas to the proceedings. He gets, and looks, tired. He sweats, he bleeds, he struggles. But as dedicated Butler-heads by now know, he gets the job done. One murder at a time.

Richet also gets bonus points for staging a series of surprisingly effective, relatively no-frills setpieces, starting with a genuinely terrifying scene of plane turbulence and concluding with a showdown involving dozens of bad guys, black-ops mercenaries, the disembodied voice of Tony Goldwyn (playing the airline’s crisis-management expert) shouting orders, and a bullet-riddled Butler attempting to [redacted]. It is all such gloriously smart stupidity that you cannot help but applaud everyone involved for sticking the landing.

6.5/10

The words “A Netflix Original Film” do not immediately inspire confidence. Though the streaming pioneer has ramped up the frequency of their feature film releases, most of their output feels a little too at home there, mediocre time-killing fare that you watch because “it’s on Netflix” but are grateful not to have bought a ticket to see. Of course, there are exceptions, particularly during the final months of the year when streamers and conventional studios alike drop their Oscar hopefuls. Netflix has distributed five Best Picture nominees in the past four ceremonies (Roma, Marriage Story, Mank, Trial of the Chicago 7, and The Power of the Dog). Netflix should save energy to raise awareness for Athena, a thriller by French director Romain Gavras. Athena is an engrossing and unflinching polemic, an “action-tragedy” that’s both a feast for the eyes and a dagger to the heart.

Athena begins shortly after a video is posted online of a 13-year-old boy being brutally murdered by police. (Mercifully, we are not shown the beating itself.) When the internal police investigation doesn’t yield speedy results, pandemonium erupts, and a well-organised group of civilians raid a police station for weapons and riot gear. These protesters, led by the youngest of the victim’s three brothers Malik (Sami Slimane), transform their apartment complex into a fortress and demands justice. Caught in the middle are older brothers Abdel (Dali Benssalah), a police officer torn between his uniform and his community, and Moktar (Ouassini Embarek), a vicious drug dealer only concerned with his own profit and security. As their neighbourhood becomes a war zone, the family finds it increasingly impossible to make peace, as does the country around them. Athena is shocking, partly because its events seem only about five minutes in our future.

The movie is an impressive feat of filmmaking, dazzling from the start with its continuous, ten-minute opening shot, which follows the action from the beginning of a doomed press conference through the entire opening battle between police and protesters. Long takes have become an overused device during the age of digital filmmaking, but Romain Gavras offers a reminder of what a great one can accomplish, placing the viewer in a space and a perspective

(or, more impressively, a relay of perspectives) in a way that both erases and emphasises the artifice of cinema. All of this razzle-dazzle would be meaningless, of course, without compelling performances to match, and both Sami Slimane and Dali Benssalah deliver heartwrenching portrayals of men whose profound grief is but a single item in a larger mosaic of societal despair.

If the crop from this year’s Venice and Toronto film festivals is any indication, the coming months will be bursting with buzzy films vying for Oscar gold. There’s a chance that by February, Athena will be relegated to the Best International Film category or, worse, forgotten by the Academy. Unlike its competition, however, Athena has already come home and is the same number of clicks away as your fifth re-watch of Friends, and makes for a perfect kickoff to a season of cinema that’s poised to spoil us rotten.

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Ama Lou - Same Old Ways

StarBoy_ Wizkid_ London - Electric (feat. Wizkid & London) Wizkid_ BNXN fka Buju - Mood (feat. BNXN)

Oxlade - AWAY SPINALL_ Fireboy DML - Sere

Lojay_ Sarz - Monalisa

Lojay_ Sarz_ Wizkid -

KAYTRANADA_ GoldLink_ Ari PenSmith_

Ceeza Milli_ Wizkid - Shayo