Some Nigerians have expressed worries about the rampant cases of broken homes and their effects on society.

They are concerned that the current economic hardship may increase divorce and separation in the country. The citizens spoke with the News Agency of Nigeria (NAN) in Lagos.

Dr Jumoke Aina, a mother and an educator, told NAN that broken homes often result from divorce, separation and abandonment.

According to her, these situations can be triggered by marital conflicts, infidelity, financial difficulties, substance abuse, domestic violence and incompatibility between partners.

Aina said that the consequences of marriage breakups on the children included emotional distress, academic failure and behavioural problems.

Aina added that people from broken homes had increased rates of juvenile delinquency, crime and substance abuse.

Aina said that broken homes could be avoided or minimised through the provision of access to professional counselling, which could assist couples in resolving conflicts and improving communication.

Also speaking, Prof. Folasade Alade, a specialist in family sex and marital counselling, also attributed marriage breakups to financial challenges lack of communication, infidelity, incompatibility and in-law interferences.

Alade said that the psychological and emotional impacts of homebreaking on children included low self-esteem, depression, anxiety and aggression.

“As a lecturer, I easily recognise anyone from broken homes in the school because they are aggressive, not always happy, and they are bullies.

“It really has negative effects on society especially on our citadel of learning. They mix with the good ones and they corrupt some of them, ” she said.

Alade said that broken homes could be prevented with tolerance and patience in marriages.

“Since the two people who are joined together in marriage come from different backgrounds, a significant amount of patience and tolerance is, therefore, needed to prevent broken homes,” she said.

Dr Abimbola Oladotun, Founder, of Happily Ever After Counselling, a non-governmental organisation, told NAN that divorce was a disease that should be denied entrance into one’s marital life.

According to her, divorce eats up the bodies, hearts and souls of those affected.

Oladotun added that hardness of heart among partners was a major cause of broken marriages.

“As humans, couples would hurt themselves in different ways, intensities and frequencies, but if couples would practise ‘advance forgiveness’, that way, each partner can decide to forgive the wrong his/her spouse is yet to commit, ” she said.

According to her, divorce makes some children become miscreants. She said that the concept of ‘leaving and cleaving’ would also help to reduce divorce and separation.

“Most couples go into marriage not leaving their past, mistakes, fears, and wrong assumptions of the other gender, and they begin to play out in little things,” she said.

A lawyer and human rights activist, Mr Kabir Akingbolu, said that many present-day marriages were too casually prepared for and arranged, leaving the couples not truly knowing themselves.

“A broken home, oftentimes, produces irresponsible and psychologically imbalanced children. These children lack patience and it leads to vices such as stealing and robbery.

“By addressing the causes and implementing supportive measures, the negative impacts of broken homes on society can be reduced, fostering a healthier and a more stable community,” he said.

Your resume is often the first impression you make on potential employers. Crafting a compelling resume that showcases your skills and experience can make all the difference in landing your dream job. Here’s a step-by-step guide to help you create a standout resume.

Step 1: Choose the Right Format

Popular Formats:

• Chronological: Lists your work experience in reverse chronological order. Ideal for those with a solid work history.
• Functional: Focuses on your skills and experience rather than chronological work history. Good for those changing careers or with gaps in employment.
• Combination: Blends elements of both chronological and functional formats. Suitable for most job seekers.

Choosing the Best Format for You: The format you choose should highlight your strengths and downplay any potential weaknesses. If you have a consistent work history and are applying for a job in the same field, a chronological resume is likely the best choice. If you’re changing careers or have gaps in your employment history, a functional resume can help focus on your skills and accomplishments rather than your job titles. A combination resume offers the best of both worlds, allowing you to highlight your skills and your work history in a balanced way.

External Links for More Information:

• The Balance Careers: Resume Formats
• Indeed: Types of Resumes

Step 2: Include Essential Sections

Must-Have Sections:

• Contact Information: Full name, phone number, email address, LinkedIn profile, and portfolio (if applicable).
• Summary or Objective: A brief statement highlighting your career goals and what you bring to the table.
• Work Experience: Detailed listings of your previous jobs, including job title, company name, dates of employment, and key responsibilities and achievements.
• Education: List your educational background, including degrees earned, institutions attended, and graduation dates.
• Skills: Highlight relevant skills that match the job description.
• Certifications: Include any relevant certifications

Step 3: Tailor Your Resume for Each Job

Tips:

• Use Keywords: Incorporate keywords from the job description to pass through applicant tracking systems (ATS). Many employers use ATS to filter resumes, and using the right keywords can help your resume get noticed.
• Highlight Relevant Experience: Focus on experiences and skills most relevant to the job you’re applying for. Tailor your work experience and skills sections to align with the job description.
• Showcase Achievements: Use quantifiable achievements to demonstrate your impact in previous roles (e.g., “Increased sales by 20%”). Numbers and specific examples can make your resume stand out.

Customizing Each Application: Before you apply for a job, carefully read the job description and identify the key skills and experiences the employer is looking for. Customize your resume by highlighting these areas in your summary, work experience, and skills sections. This demonstrates that you have taken the time to understand the job and that you possess the qualifications they need.

External Links for More Information:

• CareerBuilder: How to Tailor Your Resume
• Glassdoor: Tailoring Your Resume

Step 4: Use Strong Action Verbs

Examples:

• Managed: Shows leadership and oversight.
• Developed: Indicates innovation and creation.
• Implemented: Highlights the execution of projects.
• Achieved: Demonstrates results and accomplishments.

Creating Impactful Descriptions: Action verbs can make your resume more dynamic and engaging. Instead of using weak or passive language, choose strong verbs that clearly convey your responsibilities and achievements. For example, “Managed a team of 10 sales representatives” is more impactful than “Was responsible for managing a sales team.”

External Links for More Information:

• The Muse: Strong Action Verbs
• Zety: Resume Action Words

Step 5: Proofread and Edit

Tips:

• Check for Errors: Proofread for spelling, grammar, and formatting errors. Even small mistakes can make a bad impression on potential employers.
• Get Feedback: Ask friends, family, or mentors to review your resume. Fresh eyes can catch mistakes you might have missed and offer valuable feedback.
• Use Tools: Utilize online tools like Grammarly or Hemingway for additional editing help. These tools can help you improve the clarity and readability of your resume.

Polishing Your Resume: Take the time to carefully review and revise your resume. Ensure that it is well-organized, easy to read, and free of errors. A polished resume reflects your professionalism and attention to detail, which can make a positive impression on employers.

External Links for More Information:

• Grammarly: Online Writing Assistant
• Hemingway Editor: Make Your Writing Bold and Clear

Templates

Resources:

• Microsoft Office: Offers a variety of resume templates through Word. These templates are professional and customizable.
• Canva: Provides customizable resume templates. Canva’s templates are visually appealing and can help your resume stand out.
• Google Docs: Has several resume templates available for free. These templates are easy to use and accessible.

Choosing a Template: Select a template that best fits your industry and personal style. A clean, professional template is suitable for most jobs, but creative fields might benefit from a more unique design. Ensure that the template is easy to read and allows you to highlight your most important information.

External Links for More Information:

• Microsoft Office: Resume Templates
• Canva: Free Resume Builder
• Google Docs: Resume Templates

Conclusion

Creating a compelling resume is a crucial step in your job search. By choosing the right format, including essential sections, tailoring your resume for each job, using strong action verbs, and proofreading meticulously, you can make a strong impression on potential employers. A well-crafted resume showcases your qualifications and helps you stand out in a competitive job market.

A strong immune system is your body’s defense against infections and illnesses. While there’s no magic pill to instantly enhance immunity, adopting certain lifestyle habits can naturally boost your immune system. Here’s a comprehensive guide to help you stay healthy and resilient.

1. Eat a Balanced Diet

Key Foods:

• Fruits and Vegetables: Rich in vitamins, minerals, and antioxidants. Aim for a colorful plate with items like berries, citrus fruits, leafy greens, and bell peppers.
• Whole Grains: Foods like oats, brown rice, and quinoa provide essential nutrients and fiber.
• Lean Proteins: Sources include chicken, fish, tofu, and legumes. Protein is vital for immune cell production.
• Healthy Fats: Incorporate nuts, seeds, avocados, and olive oil for their anti-inflammatory properties.

Why It Matters: A well-rounded diet provides your body with the nutrients it needs to function optimally. Vitamins like A, C, and E, and minerals like zinc and iron, play crucial roles in immune health. Consuming a variety of foods ensures that you get a broad spectrum of nutrients necessary for maintaining a healthy immune system.

Building a Balanced Diet: Start by incorporating more fruits and vegetables into your meals. Aim for at least five servings of fruits and vegetables per day. Whole grains should replace refined grains to ensure you get enough fiber and essential nutrients. Lean proteins, such as chicken, fish, and plant-based options like tofu and legumes, should be a staple in your diet. Healthy fats, found in nuts, seeds, avocados, and olive oil, are essential for reducing inflammation and supporting immune function.

Meal Planning: Planning your meals ahead of time can help you stick to a balanced diet. Prepare a weekly menu that includes a variety of foods from each food group. This not only ensures you get a range of nutrients but also helps you avoid the temptation of unhealthy snacks and meals.

External Links for More Information:

• Harvard T.H. Chan School of Public Health: Nutrition and Immunity
• Healthline: The 15 Best Foods to Boost Your Immune System

2. Stay Hydrated

Tips:

• Drink at least 8 glasses of water a day.
• Include hydrating foods like cucumbers, watermelons, and oranges.
• Limit diuretics such as caffeine and alcohol, which can dehydrate your body.

Why It Matters: Hydration is essential for every bodily function, including the immune system. Water helps in the production of lymph, which carries white blood cells and other immune system cells. Staying hydrated ensures that your body can efficiently transport nutrients to cells and remove waste products.

Signs of Dehydration: It’s important to recognize the signs of dehydration, which can include dry mouth, fatigue, headache, and dizziness. By the time you feel thirsty, you might already be slightly dehydrated. Make it a habit to drink water regularly throughout the day, even if you don’t feel thirsty.

Hydration Tips: Carry a water bottle with you to remind yourself to drink water. If you find plain water boring, try adding a slice of lemon, cucumber, or a few mint leaves for flavor. Eating water-rich foods like cucumbers, watermelons, oranges, and strawberries can also contribute to your daily hydration needs.

External Links for More Information:

• Mayo Clinic: Water: How Much Should You Drink Every Day?
• WebMD: 6 Reasons to Drink Water

3. Exercise Regularly

Types of Exercise:

• Cardio: Activities like walking, running, and cycling improve cardiovascular health and increase circulation.
• Strength Training: Lifting weights or doing bodyweight exercises like push-ups and squats help build muscle and strength.
• Flexibility and Balance: Yoga and stretching improve flexibility, balance, and reduce stress.

Why It Matters: Regular physical activity helps flush bacteria out of the lungs and airways, reduces inflammation, and promotes the circulation of immune cells. Exercise also lowers levels of stress hormones, which can compromise immune function if they remain elevated for prolonged periods.

Creating an Exercise Routine: Aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity exercise each week, combined with muscle-strengthening activities on two or more days a week. Find activities you enjoy to make it easier to stick with your routine. Whether it’s dancing, hiking, swimming, or playing a sport, the key is to stay active.

Rest and Recovery: Remember that rest and recovery are just as important as exercise. Overtraining can weaken your immune system, so listen to your body and take rest days when needed. Incorporating stretching and flexibility exercises can help reduce muscle soreness and improve overall physical health.

External Links for More Information:

• CDC: How Much Physical Activity Do Adults Need?
• Johns Hopkins Medicine: The Immune System Benefits of Exercise

4. Get Enough Sleep

Tips for Better Sleep:

• Maintain a regular sleep schedule by going to bed and waking up at the same time each day.
• Create a relaxing bedtime routine, such as reading or taking a warm bath.
• Avoid screens and caffeine before bedtime.

Why It Matters: Sleep is crucial for the production and release of cytokines, proteins that help the immune system respond to infections. Lack of sleep can weaken your immune response, making you more susceptible to illnesses.

Creating a Sleep-Friendly Environment: Ensure your bedroom is conducive to sleep. Keep it cool, dark, and quiet. Investing in a comfortable mattress and pillows can make a significant difference in the quality of your sleep. Reducing noise and light can also help improve sleep quality.

Dealing with Sleep Issues: If you struggle with insomnia or other sleep disorders, consider seeking professional help. Cognitive Behavioral Therapy for Insomnia (CBT-I) is an effective treatment for chronic sleep issues. Avoid relying on sleep medications, as they can have side effects and may not address the underlying issues.

External Links for More Information:

• National Sleep Foundation: How Sleep Affects Immunity
• Sleep.org: Tips for Better Sleep

5. Manage Stress

Stress-Reduction Techniques:

• Mindfulness and Meditation: Practices like deep breathing, meditation, and mindfulness can reduce stress levels.
• Physical Activity: Exercise helps lower stress hormones and stimulates the production of endorphins.
• Social Connections: Maintaining strong social ties can provide emotional support and reduce stress.

Why It Matters: Chronic stress can suppress the immune system, making you more susceptible to illness. Managing stress effectively is crucial for maintaining a strong immune response. High levels of cortisol, a stress hormone, can interfere with immune function if they remain elevated for extended periods.

Practicing Mindfulness: Mindfulness involves focusing on the present moment and accepting it without judgment. Techniques such as deep breathing, meditation, and progressive muscle relaxation can help reduce stress and promote relaxation. Mindfulness apps and guided meditation videos can provide additional support.

Social Support: Strong social connections can buffer against stress. Make time for friends and family, and don’t hesitate to reach out for support when needed. Engaging in social activities and building a network of supportive relationships can have a positive impact on mental and emotional well-being.

External Links for More Information:

• American Psychological Association: Stress Weakens the Immune System
• Mindful: How to Meditate

Conclusion

Boosting your immune system naturally involves adopting a healthy lifestyle. Eating a balanced diet, staying hydrated, exercising regularly, getting enough sleep, and managing stress are key factors. By integrating these habits into your daily routine, you can strengthen your immune defenses and enhance your overall well-being.

Balancing work and personal life while working from home can be challenging. Having a well-organized, comfortable home office can help you maintain a clear boundary between work and leisure, leading to improved productivity and overall well-being. In this comprehensive guide, we’ll explore how to optimize your home office for better work-life balance.

See also: How to Increase Productivity When You Work From Home

1. Choose the Right Space

Selecting the right location for your home office is the first step in optimizing your work-life balance. Consider the following:

• Separate Room: If possible, dedicate a separate room to your home office. This helps create a clear boundary between work and personal life.
• Natural Light: Choose a space with ample natural light. Natural light can boost mood and productivity, making your work hours more pleasant (source).
• Quiet Area: Avoid high-traffic areas in your home to minimize distractions and interruptions.

Optimize Your Workspace

Selecting the right workspace can significantly impact your productivity and well-being. If a separate room isn’t an option, consider these alternatives:

• Corner of a Room: Use room dividers or screens to create a dedicated office area.
• Closet Office (Cloffice): Transform a large closet into a small home office space.
• Outdoor Office: If the weather permits, setting up a shaded outdoor workspace can be refreshing.

2. Invest in Quality Furniture

Comfort and ergonomics are key when it comes to office furniture. Here are the essentials:

• Desk: Choose a desk that offers enough space for your computer, paperwork, and other essentials. Consider a standing desk to alternate between sitting and standing throughout the day. Standing desks can improve posture and reduce the risk of health issues associated with prolonged sitting (source).
• Chair: Invest in an ergonomic chair that provides good lumbar support, adjustable height, and armrests. Your chair should promote good posture and reduce strain on your back.

Recommended Ergonomic Chairs

• Herman Miller Aeron Chair: Known for its ergonomic design and comfort.
• Steelcase Leap: Highly adjustable and supports a variety of postures.

See also: How to Increase Productivity When You Work From Home

3. Optimize Your Lighting

Proper lighting is crucial for reducing eye strain and maintaining focus. Here’s how to optimize your lighting:

• Natural Light: Position your desk near a window to take advantage of natural light.
• Task Lighting: Use a desk lamp with adjustable brightness to illuminate your workspace.
• Ambient Lighting: Ensure the room is well-lit with overhead lighting to create a balanced environment.

Benefits of Good Lighting

Good lighting can reduce headaches, improve mood, and increase productivity. For more on the benefits of proper lighting, check out this article.

4. Organize Your Equipment

Having the right equipment and keeping it organized is essential for a productive home office. Consider the following:

• Computer and Monitor: Use a reliable computer and a monitor that’s at eye level to avoid neck strain. A dual-monitor setup can boost productivity.
• Keyboard and Mouse: Invest in an ergonomic keyboard and mouse to reduce the risk of repetitive strain injuries.
• Printer and Scanner: Depending on your work, you might need a printer and scanner. Choose compact, multi-functional devices to save space.

Recommended Equipment

• Monitors: Dell UltraSharp, ASUS ProArt
• Keyboards: Logitech Ergo K860, Microsoft Sculpt Ergonomic

5. Manage Cables and Wires

A clutter-free workspace promotes better concentration. Manage your cables and wires with these tips:

• Cable Management Solutions: Use cable organizers, clips, and trays to keep cords tidy.
• Wireless Devices: Consider using wireless keyboards, mice, and printers to reduce cable clutter.

Tips for Cable Management

• Velcro Straps: Use Velcro straps to bundle cables together.
• Cable Sleeves: Protect and hide multiple cables in a single sleeve.
• Under-Desk Trays: Mount trays under your desk to keep cables off the floor.

6. Add Personal Touches

Personalizing your home office can make it a more inviting and motivating space. Here are some ideas:

• Plants: Indoor plants can improve air quality and add a touch of nature to your workspace (source).
• Decor: Add artwork, photos, or motivational quotes to personalize your office.
• Comfort Items: Keep a cozy blanket, a comfortable cushion, or a small fan or heater nearby to adjust the temperature to your liking.

Best Plants for Home Offices

• Snake Plant: Low maintenance and great for air purification.
• Spider Plant: Easy to care for and helps remove indoor pollutants.

See also: How to Increase Productivity When You Work From Home

7. Ensure Proper Connectivity

A reliable internet connection is crucial for remote work. Here’s how to ensure you’re always connected:

• High-Speed Internet: Invest in a high-speed internet plan to support video conferencing, large file transfers, and other online tasks.
• Wi-Fi Extender: If your home office is far from your router, consider using a Wi-Fi extender to boost signal strength.

Improving Internet Speed

• Ethernet Connection: Use a wired connection for more stable and faster internet.
• Mesh Wi-Fi System: Invest in a mesh Wi-Fi system for better coverage.

8. Stay Organized

Keeping your home office organized is key to maintaining productivity. Implement these organizational tips:

• Storage Solutions: Use shelves, cabinets, and drawers to keep supplies and paperwork organized.
• Desk Organizers: Keep your desk tidy with organizers for pens, papers, and other small items.
• Digital Organization: Use digital tools and apps to organize your tasks, appointments, and documents.

Top Organization Tools

• Trello: For project management and task organization.
• Evernote: For note-taking and document organization.
• Google Drive: For storing and sharing documents.

9. Create a Routine

Creating a daily routine can help you maintain a balance between work and personal life. Here are some tips:

• Set Working Hours: Establish clear working hours and stick to them. This helps you avoid overworking and ensures you have time for personal activities.
• Take Breaks: Schedule regular breaks throughout your day to rest and recharge. Consider using the Pomodoro Technique (source) to structure your work and break times.
• End-of-Day Ritual: Develop a ritual to signal the end of your workday. This could be something simple like shutting down your computer, tidying your desk, or going for a walk.

10. Maintain Work-Life Boundaries

Maintaining clear boundaries between work and personal life is essential for a healthy work-life balance. Here are some strategies:

• Dedicated Workspace: Keep your work activities confined to your home office. Avoid working in areas you associate with relaxation, such as your bedroom or living room.
• No After-Hours Work: Resist the urge to check emails or do work tasks outside of your designated working hours.
• Communicate Boundaries: Let your household members know your work schedule and boundaries to minimize interruptions.

Conclusion

Optimizing your home office for better work-life balance involves creating a dedicated, comfortable, and well-organized workspace, investing in quality equipment, and maintaining clear boundaries between work and personal life. By following the steps outlined in this guide, you can create a home office that supports both your productivity and well-being, helping you thrive in your remote work environment.

You may want to read: How to Increase Productivity When You Work From Home

Ready to shed some pounds and feel amazing in just 30 days? While long-term weight loss is best achieved gradually, you can definitely jumpstart your journey with a focused plan. Let’s dive into a fun and easy 5-step process to help you lose weight in a month!

Step 1: Set Realistic Goals 🎯

First things first, let’s get those goals in check! Aim to lose 1-2 pounds per week – it’s healthy and sustainable. Need help setting goals? Check out the CDC’s goal-setting guide for some great tips.

Step 2: Create a Calorie Deficit 📉

To lose weight, you gotta burn more calories than you consume. Calculate your daily calorie needs and create a deficit by eating less and moving more. Tools like MyFitnessPal are super handy for tracking your calories.

Step 3: Eat a Balanced Diet 🥗

Fill your plate with whole foods like fruits, veggies, lean proteins, and whole grains. Say goodbye to processed foods, sugary drinks, and high-fat snacks. Need some healthy eating inspiration? Check out Harvard’s nutrition guide.

Step 4: Incorporate Regular Exercise 🏋️

Exercise is a game-changer for weight loss. Aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity each week. Don’t forget to add strength training to build muscle and boost your metabolism. For workout ideas, visit the Mayo Clinic’s exercise guide.

Step 5: Stay Hydrated and Get Enough Sleep 💧😴

Water and sleep are your best friends. Aim for at least 8 cups of water a day and get 7-9 hours of sleep each night. Learn more about the importance of hydration from Healthline.

Bonus Tips 🌟

1. Track Your Progress 📈 Keep track of your weight and measurements to stay motivated and make necessary adjustments. It’s all about seeing those little victories!
2. Stay Accountable 🤝 Share your goals with a friend or join a weight loss group. A support system can make all the difference.
3. Avoid Fad Diets 🚫 Steer clear of quick fixes or extreme diets. Focus on sustainable lifestyle changes that you can maintain for the long haul.

Conclusion

Losing weight in 30 days is totally doable with a solid plan, a balanced diet, regular exercise, and healthy habits. Follow this 5-step process to jumpstart your weight loss journey and build the foundation for long-term success.

Ready to start your weight loss journey? Visit Wave News NG for more tips and resources on health and fitness. Let’s do this together!