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Simple sponge-care habits can help reduce the spread of microorganisms and support a cleaner, safer kitchen. Kitchen sponges are useful for washing dishes and cleaning up everyday messes. However, because they absorb moisture and collect food particles, they can also harbour microorganisms. Some may include harmful bacteria that can spread to dishes, utensils and kitchen surfaces. The concern is not that every sponge will make you sick. Rather, a poorly maintained sponge can become one of the overlooked sources of contamination in the home. The good news is that a few practical habits can help you manage this risk. 1. Rinse Your Sponge After Every Use Food particles and residue can remain trapped in a sponge after washing dishes. After use: Keeping a sponge as dry as possible between uses helps limit the damp conditions that favour microbial growth. 2. Clean It Regularly Rinsing a sponge is useful, but it does not necessarily remove or eliminate all harmful microorganisms. Clean your sponge regularly using a method suitable for its material and the manufacturer’s instructions. Some sponges may be cleaned in a dishwasher with a heated drying cycle, while others may not be suitable for that method. Do not assume that washing a sponge with ordinary dishwashing liquid makes it fully sanitised. If the sponge is heavily contaminated, damaged or difficult to clean properly, replacing it may be the safer choice. 3. When Should You Replace Your Kitchen Sponge? A practical household guideline is to replace a kitchen sponge every one to two weeks. However, this is not a universal safety guarantee. The appropriate interval depends on how often the sponge is used, what it comes into contact with and how well it is maintained. Replace it sooner if: Do not rely only on appearance or smell. A sponge may harbour harmful microorganisms even when it looks clean. 4. Keep Raw Food Juices Away From Your Sponge Raw meat, poultry and fish can carry microorganisms that cause foodborne illness. Using the same sponge to wipe up their juices and then clean dishes or kitchen surfaces can spread contamination. Instead: Never use the same cleaning tool carelessly across raw-food spills, dishes and food-preparation surfaces. 5. Consider a Dish Brush or Washable Cloth A traditional sponge is not the only option for washing dishes. A dish brush may dry faster than a sponge, and a washable cloth can be a useful alternative when it is laundered and dried thoroughly. Whichever tool you choose, clean it regularly and replace it when it becomes worn or difficult to maintain hygienically. If you use different tools for dishes, countertops and other kitchen tasks, keep them separate to reduce the chance of transferring contamination from one area to another. 6. Remember the Rest of Your Kitchen Sponge hygiene is only one part of food safety. Other frequently overlooked items include dishcloths, chopping boards, sink areas, taps and kitchen handles.Wash hands before preparing food and after handling raw ingredients. Clean food-preparation surfaces and utensils appropriately, and keep raw foods separate from cooked or ready-to-eat foods. These simple habits work together to help reduce the risk of cross-contamination. A Cleaner Kitchen Starts With Everyday Choices You do not need an elaborate cleaning routine to pay better attention to kitchen hygiene. Rinse your sponge, allow it to dry, clean it appropriately and replace it regularly. Avoid using it on raw meat juices, and do not assume that a clean appearance means it is free of harmful microorganisms. Small habits can help protect the people who share your table. VitaGuardia Wellbeing FoundationPromoting Sustainable Health and Wellbeing Further reading

Simple food safety habits can help protect your household from foodborne illness. Food is essential to our health, but the way it is selected, prepared, handled and stored matters just as much as what we eat. Food can become contaminated by harmful microorganisms, chemicals or unsafe handling practices at different stages, including preparation in the home. The good news is that many food safety risks can be reduced through simple, consistent habits. At VitaGuardia Wellbeing Foundation, we believe preventive health begins with practical choices we can make every day. A safer kitchen is one important place to start. 1. Keep Your Hands, Utensils and Surfaces Clean Hands, knives, chopping boards, countertops and kitchen cloths can transfer harmful microorganisms to food when they are not properly cleaned. Before preparing food, wash your hands thoroughly with soap and safe running water. Wash them again after using the toilet, handling raw meat or fish, touching waste, or performing other activities that may contaminate your hands. Keep preparation surfaces and utensils clean, and protect food from insects, rodents and other pests. Use clean cloths and sponges, and avoid using the same unwashed utensil for raw and ready-to-eat food. Practical tip: Make handwashing part of your cooking routine, not just something you do before eating. 2. Separate Raw Food from Cooked Food Raw meat, poultry, fish and their juices may contain harmful microorganisms. If they come into contact with cooked food or food that will be eaten without further cooking, contamination can occur. To reduce this risk: These precautions are important when preparing common household meals involving meat, fish, vegetables, soups and stews. 3. Cook Food Thoroughly Proper cooking helps destroy many harmful microorganisms that may be present in food. This is especially important for meat, poultry, fish, eggs and dishes containing these ingredients. Avoid relying on the outside appearance of food alone. Some foods may look cooked before the centre has reached a safe temperature. Use a food thermometer where available, particularly for thick cuts or large portions. Soups and stews should be heated thoroughly, and cooked food being reheated should be heated throughout. When preparing large quantities, stir food so that heat is distributed evenly. Practical tip: Take extra care when cooking thick pieces of meat, poultry and large pots of food. Ensure the centre is properly cooked before serving. 4. Store Food at Safe Temperatures Leaving cooked or perishable food at room temperature for too long can allow harmful microorganisms to multiply. This is a particular concern in warm environments. Keep these habits in mind: If electricity interruptions affect refrigeration, be cautious with foods that require continuous chilling. Do not assume food is safe simply because it still smells normal. 5. Use Safe Water and Choose Food Carefully Water used for drinking, washing produce and preparing meals should be safe. Where water safety is uncertain, use an appropriate treatment method recommended by public health authorities. When buying food, choose fresh products from reliable sources. Check packaging for damage, follow storage instructions and observe expiry or use-by dates. Avoid food with visible mould, unusual changes or signs of spoilage, while remembering that harmful contamination is not always visible. Wash fruits and vegetables thoroughly with safe water, especially when they will be eaten raw. Washing can reduce contamination but does not make every contaminated food safe. 6. Handle Leftovers With Care Leftovers can be convenient, help reduce waste and save time, but they must be handled safely. Transfer leftovers into clean, covered containers and refrigerate them promptly. Large quantities of hot food cool more slowly, so dividing them into smaller, shallow containers can help them cool more quickly. Reheat leftovers thoroughly before eating. If food has been left out too long or has been stored under unsafe conditions, do not taste it to determine whether it is safe. When in doubt, discard it. 7. Make Food Safety a Household Habit Food safety works best when everyone contributes. Children can learn to wash their hands before meals, household members can help keep food covered, and anyone preparing meals can practise safe handling. You do not need an elaborate kitchen to improve food safety. Clean hands, safe water, separate utensils, thorough cooking and proper storage are practical starting points. These habits are also relevant when preparing food for children, older adults and people whose health may make them more vulnerable to foodborne illness. A Safer Kitchen Starts With Everyday Choices Food safety is an important part of preventive health. By paying attention to how food is selected, prepared, cooked and stored, we can reduce avoidable risks and help protect the people who share our meals. Start with one habit today, practise it consistently, and encourage others in your household to do the same. Good food. Safe preparation. Better health. VitaGuardia Wellbeing FoundationPromoting Sustainable Health and Wellbeing Reference World Health Organization. Five Keys to Safer Food.https://www.who.int/activities/promoting-safe-food-handling/five-key-to-saf

There are times when life feels manageable, and there are times when everything seems to arrive at once. Work, school, family responsibilities, relationships, financial pressures, health concerns and everyday demands can become overwhelming. When that happens, it can be tempting to keep everything to yourself and simply push through. But asking for support is not a sign of weakness. You don’t have to handle everything alone. Connection is part of wellbeing Human beings need meaningful connection. The World Health Organization recognises social connection as an important part of health and wellbeing. Strong, positive relationships can provide emotional support, practical help and a sense of belonging, while loneliness and social isolation can have serious effects on physical and mental health. (World Health Organization) Being surrounded by people does not always mean feeling connected. What matters is having relationships where you can feel heard, respected, valued and supported. How do you know you may need support? You don’t have to wait until you reach a breaking point before talking to someone. You might benefit from reaching out when: You don’t need to have a perfect explanation for how you feel before asking for support. Start with someone you trust Support can begin with a simple conversation. This could be a trusted friend, family member, colleague, mentor, community leader or another person you feel safe talking to. You don’t necessarily need someone to solve the problem. Sometimes, being able to say “I’m not doing well” or “I need someone to talk to” is an important first step. Supporting someone else matters too Wellbeing is not only about knowing when to ask for help. It is also about noticing when someone around us may need support. If someone you care about seems unusually withdrawn, distressed or overwhelmed, consider checking in. You could simply say: “How are you really doing?” Listen without immediately judging, dismissing or trying to fix everything. Let them know that they don’t have to face the situation alone. If you are concerned about their safety or wellbeing, encourage them to seek appropriate professional support. Professional help is also support Friends and family can provide valuable support, but some situations require professional care. A qualified mental-health or healthcare professional can help assess what is happening and recommend appropriate support or treatment. Seeking professional help does not mean that someone has failed to cope. It means they are taking their wellbeing seriously. If you or someone you know is in immediate danger or at risk of harming themselves or others, seek urgent professional or emergency assistance in your area. Connection does not have to be complicated Support can look different for different people. It may be a phone call with a friend, spending time with family, joining a community activity, talking to a trusted colleague or seeking professional help. What matters is creating spaces where people can feel seen, heard and supported. In a world where many people are increasingly experiencing loneliness and social disconnection, making time for meaningful relationships is part of building healthier individuals and communities. (World Health Organization) Remember You don’t have to wait until everything falls apart before reaching out. Talk to someone. Listen to someone. Check in. Ask for help when you need it. Connection matters. Support matters. And you don’t have to handle everything alone. VitaGuardia Wellbeing FoundationPromoting Sustainable Health and Wellbeing Health information provided for educational purposes only. It is not a substitute for individual medical advice, diagnosis or treatment. Sources World Health Organization – Social Isolation and Lonelinesshttps://www.who.int/teams/social-determinants-of-health/demographic-change-and-healthy-ageing/social-isolation-and-loneliness WHO Commission on Social Connection – From loneliness to social connection: charting a path to healthier societieshttps://www.who.int/publications/i/item/978240112360 World Health Organization – Mental Health and Social Connectionhttps://apps.who.int/gb/ebwha/pdf_files/EB156/B156_8-en.pdf

We spend a lot of time caring for our physical health, but our brain deserves attention too. The brain helps us think, learn, remember, communicate, make decisions and regulate many of the body’s functions. Supporting brain health is therefore part of supporting our overall health and wellbeing. Brain health is influenced by many factors, including physical health, sleep, nutrition, physical activity, stress, social connection and the environment in which we live. 1. Give your brain enough sleep Sleep is not wasted time. It is an important part of physical and mental wellbeing. Poor or insufficient sleep can affect concentration, mood, memory and daily functioning. While sleep needs vary from person to person, adults generally need around 7–9 hours of sleep each night. Creating a regular sleep routine, reducing unnecessary screen use before bed and making your sleeping environment comfortable can help support healthier sleep habits. 2. Keep your body moving Physical activity benefits more than your muscles and heart. Regular physical activity can support cognitive health and wellbeing. It may also help reduce stress and improve mood. You do not necessarily need an intense workout. Walking, dancing, cycling, household activities or other forms of movement can all contribute to staying active. The important thing is to find activities you can do consistently. 3. Feed your brain well The brain needs energy and nutrients to function. A balanced diet that includes vegetables and fruits, whole grains, legumes, healthy sources of protein and other nutrient-rich foods can support overall health. Rather than focusing on one “brain food,” think about the quality of your overall eating pattern. Good nutrition supports the body, and the brain is part of that body. 4. Pay attention to stress Some stress is a normal part of life. However, persistent or overwhelming stress can affect both mental and physical wellbeing. Making time for rest, enjoyable activities, physical activity, supportive relationships and healthy coping strategies can help. If stress begins to interfere significantly with daily life, relationships, sleep or your ability to function, consider speaking with a qualified health professional. Asking for support is not a sign of weakness. 5. Stay connected Human connection matters. Positive relationships with family, friends, colleagues and community can support emotional wellbeing and provide a sense of belonging. Make time for meaningful conversations, shared activities and people who contribute positively to your wellbeing. You do not have to manage everything alone. 6. Keep your mind active Learning and engaging your mind can help keep life interesting and support cognitive functioning. Read, learn a new skill, solve problems, create something, have meaningful conversations or explore activities that challenge your thinking. Mental stimulation can take many forms. It does not have to feel like studying. 7. Know when something has changed Changes in memory, concentration, mood, sleep or behaviour can have many possible causes. Do not automatically dismiss persistent or significant changes as simply “getting older” or being stressed. If something feels unusual, persistent or is affecting your everyday life, speak with a healthcare professional so the cause can be properly assessed. Caring for your brain is part of caring for yourself There is no single action that guarantees lifelong brain health. Instead, brain health is supported by a combination of healthy behaviours and environments over time. Get enough sleep. Stay active. Eat a balanced diet. Manage stress. Stay connected. Keep learning. And pay attention when something does not feel right. Your brain works for you every day. Give it care too. VitaGuardia Wellbeing FoundationPromoting Sustainable Health and Wellbeing Sources World Health Organization – Brain Healthhttps://www.who.int/health-topics/brain-health World Health Organization – Physical Activityhttps://www.who.int/news-room/fact-sheets/detail/physical-activity World Health Organization – Mental Healthhttps://www.who.int/health-topics/mental-health

We often think about health in terms of food, exercise, sleep and medical care. But there is another important part of the picture: the environment around us. The air we breathe, the water we use, the cleanliness of our surroundings, the way waste is managed and the safety of the places where we live and work can all influence our health. According to the World Health Organization (WHO), environmental risks are linked to a significant proportion of deaths globally, and many of these risks can be reduced through preventive action. (World Health Organization) What does “environment” mean? Your environment is more than the outdoors. It includes your home, workplace, school, neighbourhood and other places where you spend time. It also includes factors such as: These factors can affect both individual and community health. (World Health Organization) 1. The air around you matters Air pollution can come from sources such as vehicle emissions, industrial activity, smoke and household combustion. Both indoor and outdoor air pollution can affect the respiratory system and contribute to other health problems. WHO identifies air pollution as one of the major environmental risks to health. (World Health Organization) Where possible, reduce exposure to smoke and fumes, improve ventilation and avoid burning waste in or around living spaces. 2. Safe water protects health Water is essential, but water that is contaminated can contribute to illness. Safe drinking water, sanitation and hygiene are important foundations of good health. Unsafe water and poor sanitation can contribute to diseases including diarrhoeal illnesses. (World Health Organization) At home, practical steps include keeping drinking water in clean, covered containers, using safe water sources and keeping storage containers clean. 3. Clean surroundings matter Poorly managed waste and unclean surroundings can create conditions that contribute to disease and environmental hazards. Keeping living spaces clean, disposing of waste appropriately and preventing stagnant water from accumulating can help create safer surroundings. Community health also depends on shared responsibility. A clean home surrounded by an unhealthy environment is still part of a wider community system. 4. Your environment can affect more than physical health A healthy environment is also connected to wellbeing and quality of life. Noise, overcrowding, unsafe spaces, extreme heat, poor housing conditions and other environmental pressures can affect how people live, work, rest and interact with others. Creating healthier environments therefore requires more than individual choices. Communities, institutions and governments all have roles to play in reducing environmental risks. (World Health Organization) What can you do? You may not be able to control every environmental factor around you, but you can take practical steps where possible: A healthier environment supports healthier people Health does not begin only when we visit a hospital. Prevention also means paying attention to the conditions in which we live. Cleaner air, safer water, better sanitation, healthier surroundings and safer communities can all contribute to better health and wellbeing. The environment around us matters. And creating healthier environments is a shared responsibility. VitaGuardia Wellbeing FoundationPromoting Sustainable Health and Wellbeing Sources World Health Organization – Environmental Healthhttps://www.who.int/health-topics/environmental-health World Health Organization – Water, Sanitation and Hygienehttps://www.who.int/health-topics/water-sanitation-and-hygiene-wash World Health Organization – Air Pollutionhttps://www.who.int/health-topics/air-pollution World Health Organization – Healthy Environments for Healthier Populationshttps://www.who.int/publications-detail-redirect/WHO-CED-PHE-DO-19.01

Nigeria’s Independence Day is an opportunity to celebrate the country and reflect on the kind of future we want to build. A healthier Nigeria is not built by healthcare facilities alone. It also depends on healthy individuals, informed families and communities that understand how everyday choices can prevent illness and promote wellbeing. What Does a Healthier Nigeria Look Like? A healthier Nigeria is one where people have the knowledge, support and opportunities to protect their health. This includes access to healthcare, but it also includes prevention, health education, clean environments, healthy habits and communities that take wellbeing seriously. Many health problems can be reduced through early action and informed choices. Knowing the importance of vaccination, screening, good nutrition, physical activity, personal hygiene and seeking medical care when necessary can help people take action before health problems become more serious. Health education therefore plays an important role in building healthier communities. Our surroundings can influence our health. Proper waste disposal, safe water, good sanitation, cleaner public spaces and responsible environmental practices can help reduce exposure to health risks. Keeping communities healthy is not only the responsibility of government agencies. Individuals, households, schools, businesses and community organisations all have a role to play. Health is influenced by the things we do regularly. Eating a balanced diet, staying physically active, getting adequate rest, practising good hygiene, avoiding harmful substance use and paying attention to changes in our health can all contribute to better wellbeing. Small actions may seem ordinary, but consistent healthy habits can make a meaningful difference over time. People should not wait until a health problem becomes severe before seeking appropriate care. Regular health checks, screening where recommended, recognising warning signs and speaking with qualified healthcare professionals when something feels wrong can support earlier identification and management of health problems. Building healthier communities requires collective action. Families can encourage healthy habits. Schools can provide health education. Community organisations can create awareness. Healthcare professionals can provide guidance. Governments and institutions can strengthen access to quality health services. Everyone has a role to play. Building the Nigeria We Want Independence is about more than looking back at where we have come from. It is also an opportunity to think about the future we are helping to create. A healthier Nigeria begins with people who are informed about their health, communities that support healthy living and systems that make preventive care and wellbeing accessible. We may not be able to change everything at once, but each healthier choice, informed conversation and community action contributes to a healthier society. This Independence Day, let us celebrate Nigeria by continuing to work towards a healthier future for everyone. 🇳🇬 Simple Steps You Can Take A healthier Nigeria begins with healthier communities. VitaGuardia Wellbeing FoundationPromoting Sustainable Health and Wellbeing Sources World Health Organization – Health Promotionhttps://www.who.int/health-topics/health-promotion World Health Organization – Noncommunicable Diseases https://www.who.int/news-room/fact-sheets/detail/noncommunicable-diseases World Health Organization – Primary Health Care https://www.who.int/health-topics/primary-health-care