"SC-S32/W3-"Today's Writing, Tomorrow's Memories."—The Health Diary.

Why do I feel this is important? Because you get to listen to your body and act on the warning signs. Most times I wake up feeling weak with a strong migraine, and that fatigue is just the day, but I usually ignore my body signs, thinking they will go away eventually. A good day starts with a healthy body.

Date	11th June 2026
Day	Thursday
Bedtime	6 AM

You'll love the way I curtail my health diary, and you'll definitely learn from how little things can do a lot of good for you.

How did I feel after waking up?

Throughout this month, the temperature at night hasn't been really friendly because it gets cold, and most times, I wake up to this cold, with my ribs giving an ache and my breathing limited—a normal breathing rate with a few fluctuations. So I woke up to this feeling again — feeling a measure of cold and fatigue. My knee also felt like I had a sprain, but I didn't, though.

I noticed all these because I paid attention to my body. If I didn't, I wouldn't have noticed I had all these signs. So I would categorically spell out my body changes in grades. I wasn't good. That's the thing.

Overall health rating	7/10
Mood	Good but not very good

Like I said, I had body symptoms, and I needed to work on them the entire day so I could be good and have a great activity during the day.

Body symptoms and vital signs	Rating
Internal cold	4/10 Not severe
Knee rehab	5/10 Not severe
Heartbeat rate	72 bpm
Breathing rate	13 per minute

I didn't use any instrument or equipment to check these figures out. I actually did it manually by counting my breathing rate and heartbeat rate per minute. You've seen how I was deeply intentional about the whole thing, right? After observing all these, what did I do? I took to my normal hygiene.

Removing bacteria from my mouth

This is literally the first thing I do before taking anything into my system in the morning. Some people say they do drink water before brushing. Ahhh, I stopped doing that after noticing that bacteria can be stored in the mouth, under the teeth and gum. So what I did that morning was brush my teeth properly and rinse them with water to clear the bacteria that may be residual in my mouth.

	Brushing my mouth as part of healthy living

Drinking water may not really be healthy even though it flushes out these bacteria. It was after I had finished brushing that I drank 3 glass cups of water in the morning, and this was actually the second thing I did because I heard constant practice can actually reduce the risk of health issues and malaria.

Water Intake Evaluation

Morning	3 glasses Cups of water
Observation	It wasn't that easy for me to drink after brushing and rinsing my mouth, but I did that. After doing so, my stomach started rumbling, and I felt a little bit relieved, as if something had been flushed out of my system.

	A glass of water
	My flasks used in measuring 3 glasses

Still on the water intake, I took something liquid but not water. Lemongrass tea was taken by me to help in respiration and the internal cold I noticed earlier.

I plucked some leaves of lemongrass, washed and rinsed them in water, and then put them inside a kettle with some water. I then boiled it under medium heat for 20 minutes. After it was done and the aroma was giving good herbs and flavor, I decided to bring it out from the heat source and empty it while it was hot into a glass. The color was green, and the aroma was just so sweet.

Herbal Tea for an Internal Cold

	plucking the leaves
	Rinsing the leaves
	Boiling it
	Drinking the liquid substance or tea with a glass

I started by inhaling the heat from the lemongrass before drinking it, as it was hot. This really helped in making me alive that morning. All my tissues and cells were active, and the cold gradually reduced. In fact, I was sweating and I felt 70% relieved after drinking this herbal tea. It was the best therapy that could ever happen to me.

After that, I relaxed for 5 minutes in meditation with my eyes closed. I would have shown you a picture of me doing yoga meditation, but this contest requires just the use of one personal or selfie picture.

Best result	9.5/10
Internal cold	0/10 Gone
Respiration rate	15 per minute
Heart rate	80 BPM
Observation	I noticed the herbal tea was the main cleanser. It made my cells active and removed the cold automatically. I also discovered this tea boosts immunity and helps fight bacteria. So I'll be drinking it often.

Food and Fruit Intake in the Morning

After taking the herbal tea in the morning, I prepared some fruit combos to take for my eye health, risk of sore throats, and digestion. I bought watermelon, pineapple, and avocado pear and combined them in a bowl. I then used a fork to eat from it.

The fruits were refreshing, and the main reason I added watermelon is because it contains vitamin A, which helps improve one's eye health, and I'm always exposed to my phone's screen all day. So this tends to help reduce the strain on my retina according to research.

	whole fruits
	The fruit combo

After taking the fruits, I prepared spaghetti and pasta to eat that morning. My spaghetti pasta was rich with the following:

• proteins

• vegetables and oils

• carbohydrates too

My ingredients were eggs, pepper, dry spices, carrots, green beans, and tomatoes. This food was rich because it was just normal spaghetti pasta and a balanced diet from the combo. I know how to cook; don't mess with me. After eating it, I took 2 glasses of water for digestion and then read a book on my phone for brain development, which is good for my brain health.

	Spaghetti Pasta
	The balanced diet combo
	Drinking water in the afternoon

So this is my evaluation on food intake. I actually ate much of it to my satisfaction so I would be filled. I wasn't at home all day. I went to school and got myself stressed again but came back early to rest from the day's activity.

Breakfast:	Spaghetti Pasta
Lunch:	Didn't have lunch as [main meal]
Dinner:	Garri and Soup
Snacks:	Meat Pie and Fanta
Total water consumed:	7 glasses for the day

I went to school by 10am and came back by 12pm. Before going to school, I did my morning workout after eating, and this is always my routine: to exercise. Since I was having knee pain, I decided to do the Russian twist exercise, which is done by sitting on the floor with your knees bent and legs raised to a certain level above the ground and your back tilted backwards and your hands rotating as if you're in motion.

Exercise and Activity

I actually did this exercise in front of my house, and it was done on the floor. I twisted in the Russian twist style 50 times. This twist actually helps in body rotation and ab development. It also helps improve one's chest structure and heart health.

The raising of your legs above the ground and curving your knee actually helps in balancing angles on your knee. I told you I had a knee sprain. So I had to curve it to correct the sprain and then stretch it again. After that, I used a massager to straighten the edges of my knee joints and I was just so good. The pain went completely away and I didn't feel that sprain again.

Type of Exercise	Russian Twist
Duration	10 minutes
Observation	My knee sprain actually reduced a bit, and I felt energized after doing the exercise. I could hear the clashing sounds of my knee joints, which was a clear indication that the exercise helped them.

Sleep Record

I barely have enough sleep during the day because it makes me heavy and weak when I'm up. Sleeping longer hours during the day causes me more fatigue than at night, and I'm still looking for a remedy to this. I slept for 3 hours and woke up. My mind is refreshed.

	Sleeping after school's stress

Time slept:	3 pm
**Time woke up:	6pm
Total hours:	3 hours
Sleep quality:	Good

Physical condition and mood

At the peak of the day, I discovered that I had a good day because my health wasn't giving me something to worry about. I had my body signs taken into consideration, and I guess I was happier than every other day because I discovered a new strategy that could lighten my body's morning fatigue.

Health Reflection and Goals/Progress

Thursday was great, and it was actually the first time I took my body signs personally and was intentional about the whole health stuff. My goal is to continue with this even though I don't have any health challenges. The lemongrass tea and balanced diet were the best discoveries today because I did or made a lot of research today.

A healthy life is a healthy body and mind. Always pay close attention to your body signs instead of ignoring them. For best results, they drink water every morning, as this helps flush your system and prevent risks of infection...

My Health Tips to You

• Brush your mouth before drinking water. It's more healthy that drinking before brushing

• Intake of fruits can help prevent bloating and other internal organs malfunction. It can build hormones and boost immunity against diseases

• Daily water consumption can actually help cleanse our system and prevent risks of diseases.

• Meditation is very good as it can help with mental development and relief from stress.

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