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7 Smart Ways to Age Well

One of the most inevitable things in life is the fact that we must all grow old. However, it is an open secret that some people age better than others.
We often come across individuals in their sixties and seventies who appear to have found a way to defy or slow down the ageing process. This is often a result of specific and disciplined lifestyle choices which you can also adopt today.
The following tips from the Research and Development Unit of Yudala, Nigeria’s fastest growing e-commerce outfit, will help you age better.
Exercise
Exercise has always been seen as one of the means to promote a healthy lifestyle. But that is not all. Regular exercise has also been identified as one of the major reasons why some people not only live longer but also thrive in later life.
Indeed, you can slow down the aging process with as little as 15 minutes a day of moderate physical activity.
According to research from Harvard Health, while you can’t completely stop aging, staying active can slow down the destructive processes that lead to disease and immobility, which diminish your quality of life.
In other words, regular exercise may be able to offset disease-causing cellular damage and slow the ageing process.
Keep the brain active
In addition to physical activity, keeping your brain active can go a long way to slow down mental decline often associated with ageing.
Various studies show that engaging in mentally-stimulating activities on a regular basis can slow or even reverse the age-related mental deterioration.
Examples of some simple mentally engaging activities you can try your hands are include eating your food with the other hand, listening to an unfamiliar kind of music, learning to play a new musical instrument, sport, skill or dance pattern; researching an unfamiliar subject, playing the crossword puzzle in a newspaper, adding new words to your vocabulary, counting backwards from one million, etc.
The interesting bit is that it is never too late to start these activities as older adults and septuagenarians too have been known to show some remarkable improvements upon adoption of these habits.
Get some sunshine
Due to upgrades in social status, many adults often go for days on end without soaking up some sunshine.
It is common these days for many to move from air-conditioned homes into air-conditioned vehicles and to air-conditioned offices, with the cycle repeated at close of work for weeks.
Despite the comfort such a lifestyle seemingly holds, there are detrimental effects which worsen the process of ageing.
Apart from helping maintain the immune system, Vitamin D regulates cellular growth, promotes calcium absorption and helps the body fight cancer, diabetes and bone diseases – ailments that show up more often as one gets older.
While the medically recommended daily dose of Vitamin D can be admittedly sourced from a number of foods including eggs and fatty fish, among others; spending a few minutes in the sun especially in the hours before 10am can do a lot of good.
According to the World Health Organization, getting anywhere from 5 to 15 minutes of sunlight on your arms, hands, and face two to three times a week is enough to enjoy the vitamin D-boosting benefits of sun.
Adding a little sunshine to your life by getting outside more can relieve anxiety and reduce depression, thereby helping you cope better with ageing.
Watch your diet (and the quantity)
Diet and nutrition are important factors which determine how well your body ages. Latest studies indicate that a low-glycemic diet high in fresh fruits and vegetables, whole grains and lean protein is best suited to this purpose.
Furthermore, research from Harvard Medical School identify the Mediterranean diet: a modern nutritional recommendation based on the dietary patterns of Greece, Southern Italy, France and Spain in the 1940s and 1950s as a good choice.
The principal aspects of this diet include proportionally high consumption of olive oil, legumes, unrefined cereals, fruits, and vegetables, moderate to high consumption of fish, moderate consumption of dairy products (mostly as cheese and yogurt), moderate wine consumption, low consumption of non-fish meat products and cutting back on salt.
In addition to helping the body age better, research indicates that Omega-3 fatty acids-rich foods including flaxseed oil, fish oil, chia seeds, walnuts, fish roe (eggs), fatty fish, seafood, soybeans, and spinach produce essential oils which makes the skin look younger.
Closely related to the foregoing, it is important to cut down on overeating as this has been linked to various ailments which ultimately lead to a shorter life span.
Build and maintain social relationships
Social relationships have a direct link to helping individuals live and age better. Several studies have established that people who build and maintain stronger personal relationships live longer than those with poor relationships.
According to a study published in a medical journal PLos Medicine, persons with strong social ties were shown to have a 50 percent higher chance of living longer than those with poor or insufficient relationships.
In addition, the Harvard Ageing Study indicates that close relationships have a greater impact on quality of life than money, fame, Intelligence Quotient or social class.
The study also shows that relationships have the capacity to delay mental and physical decline in addition to being strong predictors of long and happy lives.
One more reason for you to start working on your social relationships today: individuals with poor relationships often suffer from chronic health conditions such as depression, insomnia, dementia, cardiovascular disease and diminished immune response, among others.
Get enough sleep
The benefits of proper, restful sleep cannot be over-emphasized. Research shows that during sleep, your body releases a growth hormone that helps restore collagen and elastin, the essential building blocks of young, healthy skin.
Owing to the daily hassles of making ends meet in our increasingly fast-paced society, many often treat sleep as a luxury.
If you fall into this category, then you are robbing your body of a very important regenerative factor which helps slow down the wear and tear associated with ageing.
Apart from adversely affecting the brain’s functions and speeding up the ageing process, studies show that insufficient sleep also predisposes you to a higher risk of heart disease, obesity and diabetes.
To enjoy the benefits of sleep and its direct impact in helping you age better, it is advised that sleep should span seven to nine hours each night.
Furthermore, short naps of up to 15 minutes in the course of the day can help improve memory and aid the body recover from the effects of a poor night’s sleep.
Stay positive
A positive attitude goes a long way in serving as an anti-ageing factor. Individuals with a positive outlook on life and what the future holds have been known to cope better with the inevitable onset of ageing, thereby prolonging their longevity.
This optimism also helps significantly when health problems set in, with a positive-minded outlook often making the difference between life and death for such individuals.
Considerable research has also shown how optimism and a positive outlook affects overall health and longevity.
According to Harvard Health, an optimistic outlook early in life can predict better health and a lower rate of death during follow-up periods of 15 to 40 years.
Measuring optimism You are what you think you are when it comes to aging.
Seniors who think of age as a means to wisdom and overall satisfaction are more than 40 percent more likely to recover from a disability than those who see aging as synonymous with helplessness or uselessness, according to The Journal of the American Medical Association.
News
FG, World Bank Launch $65m SPESSE Funding for 24,000 Nigerians

Federal government, in partnership with the World Bank, has launched a fresh $65 million funding phase of the Sustainable Procurement, Environmental and Social Standards Enhancement (SPESSE) project aimed at benefiting more than 24,000 Nigerians through professional training and institutional capacity development.

The initiative, coordinated by the National Universities Commission (NUC), is designed to strengthen procurement systems, environmental management and social standards across public and private institutions, while promoting transparency, accountability and sustainable development practices nationwide.
Abdullahi Ribadu, executive secretary of the Commission, disclosed this in Abuja during the signing of performance contracts for the additional SPESSE financing. He explained that the intervention builds on the gains of the initial $80 million SPESSE project, which became effective in 2021.
According to Ribadu, the programme has significantly improved institutional frameworks and developed professional expertise in key governance sectors. He noted that the initiative was introduced to address the shortage of qualified professionals in procurement, environmental management and social standards within both public and private institutions.
He said: “With the support of the World Bank and under the coordination of the NUC, six centres of excellence were established across the six geopolitical zones to provide sustainable capacity building in these critical sectors”.
Ribadu stated that the participating universities were selected through a transparent and competitive process based on institutional readiness, quality assurance and sustainability.
He added that the institutions have continued to produce skilled manpower capable of advancing transparency, environmental responsibility and inclusive national development.
He described the contract signing ceremony as a renewed commitment to accountability, sustainability and institutional excellence, noting that the centres have recorded major achievements, including the introduction of specialised academic programmes ranging from short courses to undergraduate and postgraduate degrees.
The NUC boss further disclosed that three of the six centres have already commenced PhD programmes, while the remaining centres are expected to begin by July 2026.
He added that under the new funding phase, the Commission targets at least 60 PhD graduates, enrolment of 60 foreign students, staff internships and expanded student exchange programmes with international institutions.
Also speaking, Adebowale Adedokun, director-general, Bureau of Public Procurement (BPP), said the project has so far trained more than 2,700 officers from both the public and private sectors to improve procurement competence nationwide.
He said the next phase would support the rollout of Nigeria’s electronic procurement system and expand online capacity-building programmes for policymakers and small and medium-scale enterprises involved in managing public funds.
On his part, Ishtiak Siddique, World Bank Task Team Leader for SPESSE, revealed that more than 40,000 participants had benefited from training under the original project, with over 4,000 certified in procurement, environmental and social standards.
Siddique said the additional funding would focus on strengthening the capacity of federal, state and local government agencies to improve development outcomes and service delivery, stressing that sustainability remained central to ensuring continuity beyond donor support.
For her part, Prof. Folasade Ogunsola, Vice-Chancellor, University of Lagos, reaffirmed the institution’s commitment to advancing professional capacity development under the SPESSE framework through postgraduate training, institutional ownership and international collaborations.
News
Kaspersky Challenges IT Leaders with Next-generation Cyber Protection Simulations

Kaspersky has expanded its Kaspersky Interactive Protection Simulation (KIPS) with new advanced cyberattack scenarios tailored specifically for IT organisations.

The update introduces realistic simulations of deepfake-enabled fraud, supply chain compromise, trusted relationship attacks and destructive wiper malware, helping businesses test their preparedness against today’s complex threat landscape.
IT companies remain one of the most attractive targets for cybercriminals. As attackers increasingly combine social engineering, supply chain manipulation and ransomware tactics, organisations require hands-on, strategic training that reflects real-world attack dynamics.
Kaspersky Interactive Protection Simulation is designed to bridge the communication gap between CISOs, IT teams and top management. By immersing participants in realistic cyber crisis scenarios, KIPS demonstrates the operational and business impact of attacks in an accessible, engaging format.
Real-world attacks in a realistic simulation environment
The updated IT-focused scenario in KIPS exposes participants to modern attack techniques observed by Kaspersky experts in active malicious campaigns targeting the IT sector.
Participants may face:
Binary Backdoor in the Build – a supply chain attack that compromises software during signing, packaging or distribution stages. Once deployed, the tampered product enables data theft, persistent remote access and the compromise of trusted customers downstream.
DeepFake Boss – a social engineering campaign leveraging AI-generated video and voice impersonations of corporate executives to manipulate finance teams into initiating unauthorised payments.
Trusted Relationship Attack (VPN) – exploitation of third-party access and remote connectivity tools to infiltrate corporate environments through contractors or service providers.
Wiper Attack (Babuk) – a destructive malware scenario based on leaked Babuk ransomware code. This scenario tests resilience against irreversible data corruption combined with ransomware deployment. In the simulation, if players fail to contain the attack in time, data becomes encrypted, forcing a complete rebuild from scratch.
IT companies can now choose between two dedicated attack scenarios, testing coordination, crisis management and decision-making under pressure. KIPS is available in both live (up to 100 participants) and online (up to 1,000 trainees) formats and provides detailed analytics on participants’ decisions, team coordination and benchmarking against previous sessions.
“To stay secure, organisations need a layered defence strategy that combines technology, processes and people. But investing in tools alone is not enough. Cyber resilience depends on awareness, coordination and the ability to respond effectively under pressure,” comments Svetlana Kalashnikova, Security Awareness expert at Kaspersky.
“Kaspersky Interactive Protection Simulation, a part of a comprehensive Security Awareness offering, helps organisations experience real-world attack scenarios in a controlled environment, strengthening decision-making, cross-team collaboration and executive understanding of cybersecurity risks. By transforming complex threats into practical learning experiences, we empower companies to build stronger, more resilient security cultures.”
News
National Assembly to Review National Data Protection Act

Sen. Afolabi Salisu, the Chairman, Senate Committee on ICT and Cyber Security, has said efforts were ongoing to review the National Data Protection Act (2023) to meet emerging threats associated with technological advancement.

Salisu disclosed this on Tuesday at the opening of a three-day workshop, on Data Protection Awareness Promotion organised for the Joint National Assembly Committee on ICT by Nigeria Data Protection Commission (NDPC) and Ampersand Development Partners.
He said that since the enactment of the Act in 2023, there have been new developments such as Artificial Intelligence (AI) and the United Nations Convention on Cyber Crimes.
The lawmaker said that there is a nexus between data governance and cyber crimes hence the need to look at the Act and strengthen the handshakes where necessary.
According to him, we need to ensure the security of our country, particularly in the cyber space and our data governance as well as technology advancement like AI.
“As legislators, we need to have knowledge on data privacy and protection for us to be able to effectively legislate in that area.
“You cannot legislate in an area that you are not sufficiently knowledgeable in; this workshop affords us the opportunity to build our capacity to understand modern principles of data protection and to be in position to review the National Data Protection Act
“It has been three years down the line, how has this law addressed the need of the nation, particularly given the emerging technologies and how it compares with other other countries.
“At the end of this exercise, we would be able to come up with a roadmap, a timeline, with a view to review the National Data Protection Act,” he said.
The lawmaker tasked all Nigerians on private data protection saying that it is the duty of all citizens to ensure safety of their data.
He said that many free public WiFi and Apps are not always free as users pay with their data and adverts without knowing it.
Also speaking, the Chairman, House Committee on ICT and Cyber Security, Rep. Stanley Olajide (APC- Oyo) said that data is gold and Nigeria’s next prosperity was not going to be oil but data.
He said that no investor would bring foreign funds or capital into Nigeria, without making sure that the right data protection law is in place, which Nigeria has.
“Whatever data that we have is our sovereign wealth, is something that belongs to us. How do we protect it? We have to make sure that the right legal frameworks are put in place, so that those data, once bridged, you can actually hold entities, corporation, the countries responsible when they’ breach your data law.
“In the U.S., they have their data law; if you put anything in their cloud, is owned by the United States. So we also have to have something here.
“Anything that resides here in Nigeria and is generated here must be home and protected by our country; so we are put in the right laws and framework in place just to do that,” he said.
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