Health and Wellness: Exercise and mental health by Bassey Okon - HTML preview

DEDICATION

To

My Father

whose ailment has taught humility and love that my dedication to work no matter small I feel it is will not surely be a source of encouragement in the days

of hard choices

B.B.O.

1

Contents

Chapter 1: Introduction

1

Definition of Health and Wellness

1

Importance of exercise for mental health

2

Chapter 2: Benefits of Exercise for Mental Health

2

Reduces anxiety and depression symptoms

2

Increases self-esteem and confidence

4

Boosts brain function and memory

4

Helps with stress management

4

Chapter 3: Types of Exercise for Mental Health

5

Aerobic exercise

5

Strength training

6

Yoga and meditation

6

Outdoor activities

7

Chapter 4: Tips for Starting an Exercise Routine

7

Setting realistic goals

7

Finding an exercise that you enjoy

8

Creating a schedule

8

Staying motivated

9

Chapter 5: Exercise and Mental Health for Specific

Populations

10

Exercise for children and adolescents

10

Exercise for older adults

11

Exercise for people with mental health conditions

11

Chapter 6: Conclusion

12

Summary of key points

12

Encouragement to start an exercise routine

13

About the Author

13

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Chapter 1: Introduction Definition of Health and Wellness Health and wellness refer to the state of overall physical, mental, and social well-being of an individual.

It is not simply the absence of disease or infirmity but it is the ability to lead a fulfilling and productive life.

Health and wellness are intertwined and interdependent, and each aspect of well-being affects the other.

Physical health refers to the ability of the body to function efficiently while mental health is the ability to cope with life challenges, manage emotions, and maintain a positive outlook in life. Social well-being is the ability to form and maintain relationships, interact with others, and to participate in activities in the community.

Wellness, on the other hand, is a holistic approach to health that encompasses the physical, mental, emotional, and spiritual dimensions of a person's life. It is a state of being in which an individual strives to achieve balance and harmony in all aspects of their life.

Health and wellness are about maintaining a state of balance and well-being in all the areas of life. It is not just the absence of disease or physical ailments, but also the ability to lead a happy, productive, and fulfilling life.

Therefore, achieving and maintaining optimal health and wellness, requires attention to all aspects of one's life, physical, mental, emotional, and social well-being.

Importance of exercise for mental health Exercise has numerous benefits in mental health, and it is an important aspect for a healthy lifestyle. Here are 1

some of the key reasons why exercise is important for mental health:

1. Reduces

anxiety

and

depression

symptoms: Exercise has been shown to be an effective tool for reducing symptoms of anxiety and depression. It stimulates the production of endorphins, which are natural chemicals in the brain that promote feelings of happiness and well-being.

Exercise also helps to reduce stress hormones, such as cortisol, which can contribute to anxiety and depression.

2. Increases self-esteem and confidence: Regular exercise can boost self-esteem and confidence by improving physical fitness and body image. Exercise can also provide a sense of accomplishment and mastery, which can improve overall self-worth and confidence.

3. Boosts

brain function and memory:

Exercise has been shown to increase brain function

and

improve

memory.

It

stimulates the growth of new brain cells and improves the connections between brain cells, which can enhance cognitive functions.

4. Helps with stress management: Exercise is an effective tool for managing stress. It can help to reduce tension, increase relaxation, and improve overall mood.

Exercise can also provide a healthy outlet 2

for

releasing pent-up emotions and

frustrations.

5. Improves sleep quality: Regular exercise has been shown to improve sleep quality, which is important for overall health.

Exercise can help to reduce the time it takes to fall asleep, increase the amount of deep sleep, and reduce the number of wake-ups during the night.

In conclusion, exercise is an important aspect of maintaining good mental health. It has numerous benefits; including reducing symptoms of anxiety and depression, increasing self-esteem and confidence, boosting brain function and memory, helping with stress management, and improving sleep quality.

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Chapter 2: Benefits of Exercise for Mental Health

Exercising benefits mental health greatly. Some of the major benefits are discussed briefly in this chapter.

Reduces anxiety and depression symptoms Exercise has been shown to be an effective tool for reducing symptoms of anxiety and depression. Research has consistently found that regular exercise can help to alleviate symptoms of these common mental health conditions.

One reason that exercise is effective for reducing anxiety and depression symptoms is that it stimulates the production of endorphins in the brain. Endorphins are natural chemicals that act as painkillers and mood boosters,

promoting

feelings

of

happiness

and

well-being. Exercise can also help to reduce stress hormones such as cortisol, which can contribute to anxiety and depression.

Studies have found that different types of exercise can be effective for reducing anxiety and depression symptoms. Aerobic exercises such as running or cycling, have been shown to be particularly effective. However, strength training, yoga, and other types of exercise can also be beneficial.

Regular exercises can also improve overall physical health, which in turn can have a positive impact on mental health. For example, exercise can help to reduce the risk of developing chronic health conditions, such as heart disease and diabetes, which are associated with an increased risk of anxiety and depression.

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Increases self-esteem and confidence Regular exercise can increase self-esteem and confidence by improving physical fitness and body image. When you engage in regular exercise, you are likely to feel better about your physical appearance and capabilities. This can lead to a sense of accomplishment and mastery, which can improve overall self-worth and confidence.

Exercise can also provide a sense of control over your body and your life. When you set fitness goals and work towards achieving them, you are taking control of your health and well-being. This can lead to a greater sense of confidence in your ability to make positive changes in your life.

In addition to improving physical fitness and body image, exercise can also have a positive impact on mental health. By reducing symptoms of anxiety and depression, exercise can help to reduce negative self-talk and increase positive thinking. This can further contribute to a greater sense of self-esteem and confidence.

Exercise can be a powerful tool for increasing self-esteem and confidence. By improving physical fitness, body image, and mental health, exercise can help you to feel better about yourself and your abilities.

Boosts brain function and memory Regular exercise has been shown to have a positive impact on brain function and memory. Studies have consistently found that people who engage in regular physical activity tend to have better cognitive function and memory than those who are sedentary.

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One way that exercise can boost brain function is by stimulating the growth of new brain cells. Exercise has been shown to increase levels of brain-derived neurotrophic factor (BDNF), which is a protein that promotes the growth and survival of brain cells. By increasing BDNF levels, exercise can help to improve cognitive function and memory.

Exercise can also help to improve the connections between

brain

cells. This can lead to better

communication between different areas of the brain, which

can

enhance

overall

cognitive

function.

Additionally, exercise can help to increase blood flow to the brain, which can provide the brain with the oxygen and nutrients it needs to function at its best.

Studies found show that different types of exercises can be effective for boosting brain function and memory.

The different types of exercises (will be discoursed in the next chapter) has been shown to be particularly effective and beneficial.

Helps with stress management Regular exercise is a powerful tool for managing stress as well as depression. However, this has been discussed previously (on Reduces anxiety and depression symptoms) but there will be little differences. When you engage in physical activity, your body releases endorphins, which are natural chemicals that act as painkillers and mood boosters. This can lead to feelings of relaxation and well-being, thereby reducing stress levels.

Exercise can also help to reduce levels of stress hormones such as cortisol and adrenaline. These 6

hormones are released in response to stress and can contribute to feelings of anxiety and tension. By reducing levels of these hormones, exercise can help to alleviate stress and promote a sense of calm.

Engaging in regular exercise can also provide a healthy outlet for managing stress. When you are feeling overwhelmed or anxious, going for a run or hitting the gym can provide a sense of release and distraction.

Exercise can help to clear your mind and provide a sense of control over your body and your life.

Studies have found that different types of exercises (discussed in the next chapter) are very effective for managing stress. By promoting feelings of relaxation and well-being, reducing stress hormones, and providing a healthy outlet for managing stress, exercise can help to alleviate feelings of anxiety and tension.

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Chapter 3: Types of Exercise for Mental Health

Aerobic exercise

Aerobic exercise is a type of physical activity that involves continuous, rhythmic movements that increase your heart rate and breathing rate. This type of exercise is also known as cardio, and it includes activities such as running, cycling, swimming, and dancing.

Aerobic exercise is beneficial for overall health and well-being. It can improve cardiovascular health by strengthening the heart and lungs, increasing the amount of oxygen delivered to the body, and reducing the risk of heart disease and stroke. Aerobic exercise can also help to manage weight by burning calories and reducing body fat.

In addition to physical health benefits, aerobic exercise can also have a positive impact on mental health. Studies have found that aerobic exercise can help to reduce symptoms of anxiety and depression by releasing endorphins, which are natural chemicals that act as painkillers and mood boosters. Aerobic exercise can also help to reduce stress levels and improve cognitive function and memory.

To reap the benefits of aerobic exercise, it is recommended to engage in at least 150 minutes of moderate-intensity aerobic exercise per week, or 75

minutes of vigorous-intensity aerobic exercise per week.

This can be achieved through activities such as brisk walking, jogging, cycling, or swimming.

Aerobic exercise is a type of physical activity that involves continuous, rhythmic movements that increase 8

heart rate and breathing rate. It has numerous health benefits, including improved cardiovascular health, weight management, and mental health.

Strength training

Strength training, also known as resistance training, is a type of physical activity that involves using weights, resistance bands, or body weight to build muscle and strength. It typically involves performing exercises such as lifting weights, doing push-ups or pull-ups, or using weight machines.

Strength training is beneficial for overall health and well-being. It can help to increase muscle mass and strength, which can improve physical performance, reduce the risk of injury, and enhance overall functional abilities. Strength training can also help to improve bone density, which can reduce the risk of osteoporosis and fractures.

In addition to physical health benefits, strength training can also have a positive impact on mental health. Studies have found that strength training can help to improve mood and reduce symptoms of anxiety and depression. It can also help to improve cognitive function and memory.

To reap the benefits of strength training, it is recommended to engage in strength training exercises at least two days per week, targeting all major muscle groups. This can be achieved through exercises such as squats, lunges, bicep curls, tricep extensions, and chest presses. It is important to start with light weights and gradually increase weight and intensity over time.

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Yoga and meditation Yoga and meditation are practices that have been used for centuries to promote physical, mental, and emotional well-being. Yoga involves a series of physical postures, breathing exercises, and meditation, while meditation is a mental practice that involves focusing the mind and achieving a state of calm and relaxation.

Yoga is beneficial for overall health and well-being. It can help to improve flexibility, strength, balance, and posture. Yoga has also been shown to reduce stress, anxiety, and depression, and improve sleep quality. Some types of yoga, such as Restorative Yoga, are specifically designed to promote relaxation and reduce stress.

Meditation is also beneficial for mental health and well-being. It has been shown to reduce symptoms of anxiety and depression, improve cognitive function, and reduce stress. Meditation can also help to improve sleep quality and increase feelings of calm and relaxation.

Incorporating yoga and meditation into your routine can be a valuable step towards improving overall health and well-being. There are many different types of yoga and meditation, which will not be discussed further in this material. You can attend a class or use online resources to learn different yoga poses and meditation techniques.

Outdoor activities

Outdoor activities are any physical activities that take place outdoors in nature or open spaces. They can include activities such as hiking, camping, cycling, swimming, fishing, and many others. Engaging in 10

outdoor activities has numerous benefits for both physical and mental health.

One of the main benefits of outdoor activities is that they provide an opportunity to engage in physical exercise. This can help to improve cardiovascular health, increase strength and endurance, and help maintain a healthy weight. Outdoor activities also provide an opportunity to get fresh air and sunlight, which can help improve mood, reduce stress, and increase vitamin D

levels.

Engaging in outdoor activities can also provide a sense of connection with nature, which has been shown to have positive effects on mental health. Being in nature can help reduce anxiety and depression, improve mood, and increase feelings of well-being. Outdoor activities also provide an opportunity to socialize with others, which can help improve social skills and reduce feelings of isolation.

There are many different outdoor activities to choose from, depending on your interests and physical abilities.

It's important to choose activities that are safe and appropriate for your level of fitness and experience. You can also choose activities that are close to home or travel to different locations to explore new environments.

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Chapter 4: Tips for Starting an Exercise Routine

Setting realistic goals

Setting realistic goals for exercising is an important step towards achieving and maintaining a healthy and active lifestyle. Realistic goals help you to stay motivated, track your progress, and adjust your exercise routine as necessary. Here are some tips for setting realistic exercise goals:

1. Start with small goals: Instead of setting a lofty goal that may seem overwhelming, start with small goals that you can achieve easily.

For example, you could set a goal to walk for 10 minutes a day or do five push-ups a day. As you achieve these small goals, you can gradually increase the difficulty and duration of your exercise routine.

2. Be specific: When setting exercise goals, be specific about what you want to achieve. For example, instead of setting a goal to "get in shape," set a specific goal to run a 5K race or lift a certain amount of weight.

3. Consider your schedule: Make sure that the exercise goals you set are realistic given your schedule

and

other

commitments.

For

example, if you have a busy work schedule, it may be difficult to exercise for an hour every day. In that case, set a goal to exercise for 30

minutes a day or three times a week.

4. Be flexible: Life happens, and there may be times when you are not able to stick to your 12

exercise routine. Be flexible and adjust your goals as necessary. For example, if you get sick and are unable to exercise for a few days, adjust your goal to reflect the missed time.

5. Celebrate your progress: As you achieve your exercise goals, celebrate your progress. This will help you keep motivated and on track towards achieving your ultimate goal.

Setting realistic exercise goals is an important step towards achieving and maintaining a healthy and active lifestyle. By starting small, being specific, considering your schedule, being flexible, and celebrating your progress, you can set achievable goals that will help you stay motivated and on track towards a healthier you.

Finding an exercise that you enjoy Finding an exercise that you enjoy is an important step towards achieving and maintaining a healthy and active lifestyle. When you enjoy an exercise, you are more likely to stick with it, and this can help you achieve your fitness goals. Here are some tips for finding an exercise that you enjoy:

1. Experiment with different types of exercise: There are many different types of exercise, such as running, swimming, weightlifting, yoga, dancing, and cycling. Experiment with different types of exercise to find what you enjoy the most.

2. Consider your interests: Think about what you enjoy doing in your free time. If you love the outdoors, try hiking or kayaking. If you love 13

music, try dancing or a Zumba class. If you love socializing, try joining a team sport or fitness class.

3. Find a workout buddy: Having a workout buddy can make exercise more fun and enjoyable. You can motivate each other, chat during workouts, and hold each other accountable.

4. Make it a habit: Once you find an exercise that you enjoy, make it a habit. Schedule it into your calendar, and make it a regular part of your routine.

5. Mix it up: Doing the same exercise routine every day can become boring. Mix up your exercise routine by trying new exercises or changing your workout environment.

6. Set goals: Setting goals can help you stay motivated and focused. Set realistic goals for your exercise routine, and track your progress.

Finding an exercise that you enjoy is an important step towards achieving and maintaining a healthy and active lifestyle. By experimenting with different types of exercise, considering your interests, finding a workout buddy, making exercise a habit, mixing up your routine and setting goals, you can find an exercise that you enjoy and stick with it over the long term.

Creating a schedule

Creating a schedule for exercise is an important step towards achieving and maintaining a healthy and active lifestyle. A schedule helps you stay organized, prioritize 14

your time, and make exercise a regular part of your routine. Here are some tips for creating a schedule for exercise:

1. Assess your availability: Before creating a schedule, assess your availability. Determine how much time you have each day to devote to exercise, and what time of day works best for you.

2. Set realistic goals: When creating a schedule for exercise, set realistic goals that fit into your schedule. For example, if you have limited time, aim for shorter workouts that can be done at home.

3. Plan for variety: It's important to include a variety of exercises in your schedule to keep your workouts interesting and challenging.

Plan for different types of exercises and alternate between strength training and cardio.

4. Schedule your workouts: Once you have assessed your availability and set your goals, schedule your workouts into your calendar.

Treat exercise like any other appointment and prioritize it.

5. Be flexible: Life happens, and there may be times when you are not able to stick to your exercise schedule. Be flexible and adjust your schedule as necessary.

6. Hold yourself accountable: Hold yourself accountable for sticking to your exercise schedule. You can do this by tracking your progress, finding a workout buddy, or joining a fitness class.

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Creating a schedule for exercise is an important step towards achieving and maintaining a healthy and active lifestyle. By assessing your availability, setting realistic goals, planning for variety, scheduling your workouts, being flexible, and holding yourself accountable, you can create a schedule that works for you and helps you achieve your fitness goals.

Staying motivated

Staying motivated is an important part of achieving and maintaining a regular exercise routine. Here are some tips for staying motivated: 1. Set goals: Setting specific, measurable, and achievable goals can help you stay motivated.

Focus on both short-term and long-term goals, and celebrate your progress along the way.

2. Find an exercise buddy: Working out with a friend or family member can help you stay motivated

and

accountable.

You

can

encourage and support each other, and make exercise more fun.

3. Mix it up: Doing the same exercise routine every day can become boring. Mix up your exercise routine by trying new exercises or changing your workout environment.

4. Use technology: Use fitness apps, wearables, or fitness trackers to track your progress and stay motivated. These tools can provide real-time feedback, and help you track your progress over time.

5. Create a positive environment: Surround yourself with positive people and things that 16

motivate you. This could be motivational quotes, upbeat music, or a supportive workout community.

6. Reward

yourself:

Reward

yourself

for

reaching your fitness goals. This could be anything from a new workout outfit to a relaxing massage.

7. Be kind to yourself: Remember that exercise is not always easy, and setbacks are normal.

Be kind to yourself, and focus on progress rather than perfection.

Staying motivated can be challenging, but with the right mindset and tools, it is possible to maintain a regular exercise routine. By setting goals, finding an exercise buddy, mixing up your routine, using technology, creating a positive environment, rewarding yourself, and being kind to yourself, you can stay motivated and achieve your fitness goals.

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Chapter 5: Exercise and Mental Health for Specific Populations Exercise for children and adolescents Exercise is important for children and adolescents as it promotes physical and mental health, improves academic

performance,

and

promotes

social

development. Here are some guidelines for exercise for children and adolescents:

1. Age-appropriate

activities:

Children

and

adolescents should engage in age-appropriate physical activities that are fun and enjoyable.

Younger children may benefit from active play, such as tag or hopscotch, while older children and adolescents may enjoy organized sports, dance, or martial arts.

2. Frequency

and

duration:

Children

and

adolescents should engage in at least one hour of moderate to vigorous physical activity every day. This can be broken down into shorter sessions throughout the day.

3. Muscle-strengthening activities: Children and adolescents

should

engage

in

muscle-strengthening

activities,

such

as

climbing or push-ups, at least three times per week.

4. Bone-strengthening activities: Children and adolescents

should

engage

in

bone-strengthening activities, such as jumping or running, at least three times per week.

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5. Variety: Children and adolescents should engage in a variety of physical activities to promote overall fitness and prevent boredom.

6. Safety: Children and adolescents should engage in physical activities that are safe and appropriate for their age and skill level. Safety equipment, such as helmets, should be worn when engaging in activities such as biking, skating, or skateboarding.

7. Screen time: Children and adolescents should limit screen time and engage in physical activity instead.

Incorporating regular exercise into a child's routine promotes overall health, well-being, and development.

Parents and caregivers can encourage children and adolescents to engage in physical activity by providing opportunities for active play, participating in physical activity as a family, and modeling healthy behaviors.

Exercise for older adults

Exercise is important for older adults as it helps to maintain physical and mental health, reduce the risk of chronic diseases, and improve quality of life. Here are some guidelines for exercise for older adults: 1. Check with your healthcare provider: Older adults should check with their healthcare provider

before

beginning

an

exercise

program to ensure that it is safe and appropriate for their individual needs.

2. Low-impact exercises: Older adults may benefit from low-impact exercises, such as 19

walking, swimming, cycling, or yoga, which are easier on the joints and reduce the risk of injury.

3. Aerobic exercise: Older adults should engage in aerobic exercise, such as brisk walking or cycling, for at least 30 minutes a day, five days a week, or 150 minutes per week.

4. Strength training: Older adults should engage in strength training exercises, such as lifting weights or using resistance bands, at least two days per week.

5. Balance and flexibility exercises: Older adults should engage in balance and flexibility exercises, such as yoga or tai chi, to improve posture, balance, and reduce the risk of falls.

6. Gradual progression: Older adults should start with low-intensity exercises and gradually increase the intensity and duration over time.

7. Listen to your body: Older adults should listen to their bodies and avoid overexertion. If an exercise causes pain or discomfort, it should be modified or discontinued.

Incorporating regular exercise into an older adult's routine can improve overall health, mobility, and independence. Older adults can find exercise programs and classes designed for their needs at community centers, senior centers, or through healthcare providers.

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Exercise for people with mental health conditions

Exercise is a beneficial activity for people with mental health conditions as it can improve mood, reduce symptoms of anxiety and depression, and increase overall well-being. Here are some guidelines for exercise for people with mental health conditions: 1. Consult with healthcare provider: People with mental health conditions should consult with their healthcare provider before beginning an exercise program to ensure that it is safe and appropriate for their individual needs.

2. Low-intensity exercises: People with mental health

conditions

may

benefit

from

low-intensity exercises, such as walking, yoga, or swimming, which can be less overwhelming than high-intensity activities.

3. Consistency: Consistency is key when it comes to exercise and mental health. Aim to engage in physical activity on a regular basis, even if it is only for a few minutes each day.

4. Find a supportive community: Joining a supportive community, such as a group fitness class or a walking group, can provide social support and motivation for exercise.

5. Mindfulness exercises: Mindfulness exercises, such as yoga or tai chi, can help to reduce symptoms of anxiety and depression by promoting relaxation and stress reduction.

6. Set realistic goals: Setting realistic goals for exercise can help to promote a sense of accomplishment and boost self-esteem.

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7. Listen to your body: People with mental health conditions should listen to their bodies and avoid overexertion. If an exercise causes pain or discomfort, it should be modified or discontinued.

Incorporating regular exercise into a treatment plan for mental health conditions can help to improve overall well-being and reduce symptoms. It is important to work with a healthcare provider to develop an individualized exercise plan that is safe and appropriate for each person's unique needs.

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Chapter 6: Conclusion Summary of key points

Health and wellness are important aspects of overall well-being, and exercise can play a significant role in promoting both physical and mental health. Some key points to consider when it comes to exercise include:

● Exercise can reduce anxiety and depression symptoms by releasing endorphins and reducing stress hormones.

● It can increase self-esteem and confidence, boost brain function and memory, and help with stress management.

● There are many different types of exercise to choose from, including aerobic exercise, strength training, yoga, and outdoor activities.

● To make exercise a sustainable habit, it is important to set realistic goals, find an exercise that you enjoy, create a schedule, and stay motivated.

● Exercise can benefit people of all ages, including children and adolescents, older adults, and people with mental health conditions.

● When starting an exercise program, it is important to consult with a healthcare provider and listen to your body to avoid overexertion and injury.

By incorporating regular exercise into our daily routines, we can improve our physical and mental health, increase energy levels, and enhance overall well-being.

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Encouragement to start an exercise routine Starting an exercise routine can be a challenge, but the benefits of regular physical activity are worth the effort. Here are some words of encouragement to help get started:

1. Take it one step at a time: Starting an exercise routine doesn't have to be overwhelming.

Begin with small steps, such as taking a short walk or doing a few stretches each day, and gradually increase the intensity and duration of your exercise over time.

2. Focus on how exercise makes you feel: Instead of solely focusing on the physical benefits of exercise, pay attention to how it makes you feel mentally. Exercise can boost your mood, improve your energy levels, and reduce stress and anxiety.

3. Find an exercise that you enjoy: It's important to find an exercise that you enjoy and look forward to doing. This can be anything from walking outdoors, to dancing, to weightlifting, to swimming. When you enjoy the activity, you are more likely to stick to it.

4. Create a routine that fits your lifestyle: Everyone's schedule is different, so it's important to create an exercise routine that works for you. This might mean exercising early in the morning, during lunch breaks, or after work.

5. Use a support system: Having a friend or family member to exercise with can provide accountability and motivation. You can also 24

join a fitness class or club to meet like-minded people and stay motivated.

Remember, the most important thing is to start! Even a small amount of exercise each day can make a difference in your physical and mental health. With consistency and perseverance, you can build a healthy exercise routine that will benefit you for years to come.

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About the Author Bassey Brayan Okon is a graduate of Biochemistry at the University of Calabar, Calabar in 2014. During his postgraduate diploma in Brewing Science and Technology at the University of Nigeria, Nsukka, since 2017, he embarked on writing a text

“Health and Wellness: Exercise and Mental Health to elucidate the intricacies of exercises and how it a ects our mental development. He has been part of the administrative system at Owayi Cooperative Society Ltd since 2012, Toplinkz Multiple Ventures Cooperative Society Ltd (2019-2022) as well as the Catholic Youth Organization of Nigeria (2022 till date). He is currently studying Nanny Education at Godfrey Okoye University, Tinkers Corner, Emene, Enugu, because of his love for child development, how it a ects parents to be as well as how to take care of the old. He is part of the team that published Sorghum beer production using Saccharomyces sp.

isolated from palm wine as the pitching yeast and garcinia kola as the bittering agent in 2022. During his spare time he studies psychological text and philosophy to help him understand human emotions.

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