talking more about stress will boost quality and quantity of lives - Kris Oziofu Ero

Being alive alone is stressful.
Stress is an aspect of daily living, so a level of stress is expected and quite normal.

Most often stress is caused by anxiety brought on by undue pressure. Makes those most prone to stress those who are natural worryers and those who do lots of multitasking. That is why women account for the highest ratio when it comes to stressed individuals.

A lot of people have equated hardwork to stress so much that most bosses dont see it as a problem. For them, it just simply is a sign that their subordinates are working.

However, when stress becomes a cause for worry is when it begins to affect your lifestyle negatively.

You no longer find joy in the little things that used to enthrall you. You find that your eating pattern has changed drastically – you either eat too much or too little. You are drinking more. You are sleeping less. Or more. You are constantly fatigued. You have a constant feeling of exasperation and frustration. Your productivity goes down. You begin to notice fluctuations in your weight. I could go on and on.

Do you currently identify with these indicators? Then you most probably are stressed.

So what do you do? What did you do?

I will talk about how you can fight stress in subsequent posts.

May Wellness Fall on You!



The world of wellness coaching is at best a very vague one and not often as specific as it should be, especially as there are so many aspects to wellness. So, one hears wellness coaching and for some that automatically translates to nutritional or fitness advise.

Nothing could be further from the truth. A wellness coach is not there to advise you. A wellness coach as a professional, helps people evaluate their current physical and emotional state, and guide them towards setting goals for what THEY want to achieve in their overall wellness and health by working with them on action plans to reach THEIR goals.

In other words, what a wellness coach does is work a client through various aspects of their lives and helping them see areas they need to make changes. This process is very important, because it is vital for the client to KNOW and ACKNOWLEDGE where and how they need to make changes. Once the realization hits them, it is easier to begin the journey.

The problem with “giving advise” most times, is that it comes from a place of generalization and assumption AND not from a personalized knowledge of the client. Which is a lazy and unethical approach that does more harm than good. Coaching is not and should not be a mass product. It ought to be tailored to suit your client. Whether it is a corporate or individual client.

Which is why, as a holistic wellness facilitator or coach, I strive for a more lasting effect. It is not always about the obvious. It is about taking into account all areas of my client’s life. However, it has to be an intense and dedicated collaboration between me and them to achieve the desired goals.

As wellness coaches we provide highly personalized help and also take different approaches based on our specialization; it is important we help our potential clients identify if our approach matches their current goals.

If your client does not have a pleasant, positive and motivating experience working with you, then you are doing it so wrong. As a wellness coach you need to be empathetic and be in the moment. The first step most probably is a discussion finding out what is important to them, why they are looking for help and what they want to achieve. If you do not have a listening ear, then its is practically impossible, to develop an action plan right for your client, leading to frustration and a coaching failure.

If as a client; your wellness coach doesn’t motivate you to stay on track as you make lifestyle changes, is unable to provide practical small steps and empower you to achieve your goals while providing guidance and support along the way. then, you are with the wrong coach. Look for another. You deserve it.


Adulting is H.A.R.D!!!

Worrying about exams, money, bills, rent, relationships, broken hearts, sex, building a career, paying staff salaries, hustling for clients, etc…can take a toll on our emotional and physical health.

Then imagine going ahead to compound the issue by getting married and having children?

Ehnnn…no wahala now – you easily turn to that which helps you cope. And there are so many options to choose from. The healthy and the unhealthy ones. The good and the bad. But, for the sake of this post, lets focus on coffee, shall we?

So, if you know me…you know of the very interesting relationship I have with coffee. Oh boy. This relationship is a classic case of “if loving you is wrong, then I dont want to be right”…lol. And this love has found me on the side of guilt several times ehnnn, because what you keep hearing is that coffee is bad.

It became even more of an issue for me when I became a wellness entrepreneur, preaching healthy lifestyles and healthy consumption practices. Talk about being hypocritical, right? Anyway, recently I got to thinking…about my ‘hypocrisy’, and serious accountability beckoned. I realized I owed it to myself and mostly to you all to find out what the experts are saying about coffee. How baaaaad is it really? I mean, I know there are pros…but do they surpass the cons? For the sake of healthy living…do we (I) have to forgo coffee? *gasps*

Alright…lets dive in!

An undisputed fact is that coffee is one of the most important beverages in the world. It comes from a type of berry and is a stimulant – which is usually attributed to its caffeine content. It has been around for centuries and is consumed in different forms. Caffeinated or decaffeinated. Black, Mocha, Capuccino, Latte…you name it.

There are people who do not take coffee for mainly one of these two reasons;

1)They have a high-intolerance or sensitivity 2) They are scared for their health.

Well; did you know that most nutritionists think the pros of coffee intake outweigh the cons? Yup.Dr Wendy Doyle of the British Dietetic Association says ‘there is no conclusive evidence to prove that it is bad for you, unless you are pregnant’. Research has even shown that caffeine supports wellness and can also have protective effects.


  1. coffee improves focus and mental alertness
  2. coffee may lower the risk for coronary disease and protect against heart failure. In cited studies, moderate coffee intake was associated with a lower risk for coronary heart disease as far out as 10 years, and new data suggests that an average of 2 cups a day protects against heart failure.
  3. coffee consumption may cut stroke risk by as much as 25%. While its impact on stroke risk in those with cardiovascular disease is still in question, data presented at the European Meeting on Hypertension 2012 found that 1 to 3 cups a day may protect against ischemic stroke in the general population.
  4. contrary to popular belief, studies have linked coffee consumption with improved glucose metabolism, reduced risk of type 2 diabetes and promotion of weight loss in overweight people.
  5. according to recent data moderate to heavy coffee consumption (4-6 cups per day) can reduce the risk for numerous cancers. The benefits are thought to be at least partially due to its antioxidant and anti-mutagenic properties.
  6. coffee drinkers reportedly have significantly decreased risk of developing depression. A 2011 study suggests that a boost in coffee consumption might also benefit our mental health: women who drank 2 to 3 cups of coffee per day had a 15% decreased risk for depression compared with those who drank less than 1 cup per week. A 20% decreased risk was seen in those who drank 4 cups or more per day.
  7. coffee has been reported to slow disease progression in alcoholic cirrhosis, hepatitis C and non-alcoholic fatty liver disease (NAFLD). The liver helps to break down coffee, but coffee might also protect the liver (in some cases).
  8. it’s clear that coffee temporarily affects cognition, many of us need it to get going in the morning! But new research also links it with more enduring effects on cognitive wellbeing including slowing the progression of dementia and Parkinson’s disease.
  9. coffee greatly improves physical work out. It is said that a cup of coffee before a workout session can boost  your performance by 11-12%, this is as a result of the adrenaline that coffee increases in the body.

Now all these sound fine and dandy…but its not all good though. As with everything in life, coffee also comes with its dark side if not properly handled. Most medics are of the opinion that, it’s not always coffee that is harmful in itself, but how it is produced. For instance, research shows that decaffeinated coffee is more likely to trigger rheumatoid arthritis (RA), a chronic disease of the joints. In a study by Dr Kenneth Saag of America’s University of Alabama, the results pointed out that four cups of caffeinated coffee each day showed no risk of developing RA.

Regular tea drinking actually helped prevent RA – thanks to its high levels of antioxidants which are thought to have an anti-inflammatory effect. But the researchers showed that decaffeinated coffee doubled the risk of the disease. It is thought that in some countries certain solvents are used to dissolve the caffeine out of the beans which can have an inflammatory effect on joints in our body.
In the brain, caffeine blocks the areas that receive adenosine, a biochemical compound with sedative effects. As the day wears on, the overworked brain naturally releases more adenosine to slow activity and trigger sleep. But when you take in caffeine, these receptors get blocked, your heart rate speeds up, and you get a jolt of heightened alertness — which might be what you want so you can keep going, but meanwhile what your brain is looking for to revive itself  is sleep, not caffeine.

This caffeine buzz affects the adrenal glands, causing them to pump out more of the stress hormones norepinephrine, adrenaline, and cortisol. As the adrenal glands become overworked, the daily rhythms of cortisol release are thrown off and we get both lasting fatigue and insomnia. This is how the caffeine habit often backfires: the more you drink, the more it saps your energy.

  1. even though coffee has antioxidants, drinking too much of it, can cause your skin to age (wrinkle). This is a result of dehydration which is the worst thing for your skin. So when you’re drinking that morning cup or two, make sure that you’re pairing it with water. Even better, add 1 tablespoon of chia seeds to your water and let them sit for 30 minutes. The chia seeds keep you even more hydrated than regular water.
  2. it’s true that coffee can cause the body to excrete calcium in urine. Which can lead to osteoporosis. According to The Diet Channel, about five milligrams of calcium is lost per every six ounces of coffee consumed. But these calcium losses can be counter balanced with two tablespoons of milk or yogurt per cup of coffee.
  3. it is not advisable for pregnant women…but if you have to, no more than a cup a day
  4. if you drink 80-100 cups (23 litres) in a short session, coffee can actually kill you *shock*. This dose is lethal and will amount in 10-13 grams of caffeine within your body. Before you reach this point, however, you would have been vomiting most of it out since 23 litres of any liquid is a lot and can really kill you…even if its the almighty water.
  5. it can cause insomnia and restlessness

Reactions to caffeine vary from individual to individual. Some indulge and literally can go about their business. Others take a sip and they are a wreck. It all depends on our DNA, our body type and nurture. However, from the information above, we have seen that though drinking coffee in moderation has generally positive effects, excessive use may lead to problems, especially in sensitive individuals and especially as we grow older.
What this means is that…I can keep drinking my coffee…Yaaay!

However, the wise thing to do…as with anything is to control one’s intake of coffee. Do more of organic coffee as their beans have had no exposure to pesticides. Take your coffee between meals. Take in lots of water as coffee has a dehydrating effect. Cut down on the sugar. Always check your health status to be sure you are not sensitive or intolerant to caffeine. Once you notice, that you are exhibiting addictive symptoms…it is time to slow down. Living in wellness means having the wisdom to moderate habits.

It is okay if you still cant take coffee, it really is not for everyone. Really. No hard feelings. Lol. There are other options such as various types of teas to choose from.
Pssst…by the way, did you know that the feared caffeine makes up just 1 or 2 % of the bean? Just 1 or 2%!!! Anyway, research is ongoing on the other components that make up the 98% to find out their individual and collective effects.
Are you a coffee drinker like me? Let me know what your experience is like. In the meanwhile, Happy Adulting!!

Post culled directly from