From insecurity and hunger to the rising cost of living, a weak healthcare system, and other problems confronting Nigeria, life in the country now comes with pressures that can affect both physical and mental health, making the quest for a longer, healthier life more challenging than ever.

The World Food Programme reported in May 2026 that nearly 35 million Nigerians face food insecurity driven by escalating insurgent attacks, displacement, conflicts, and the climate crisis. In the North-East alone, 5.8 million people are estimated to be facing severe food insecurity in 2026.

Economic hardship has further worsened the situation. A recent World Bank report said that nearly 139 million Nigerians (about 60 per cent of the population) live below the poverty line, citing high food costs and unemployment linked to President Bola Tinubu’s economic reforms. The presidency, however, rejected the figure, describing it as unrealistic.

Other major hurdles include a fragile health system and escalating insecurity, including banditry, kidnapping for ransom, and communal clashes, which have displaced communities, resulted in unprecedented hunger, and loss of livelihoods in many parts of the country. These issues are further compounded by poor data collection and limited access to mental healthcare.

With many of these realities being beyond the control of ordinary Nigerians, especially low-income households, they have taken a significant toll on both their physical and mental health, limiting their ability to support healthy living and quality of life. Here are some important ways to stay healthy and live longer in Africa’s most populous country.

1. Regular health check-up

Routine health checks, including blood pressure, cholesterol, and blood sugar, are essential for early detection and treatment of illnesses. The State of Health of the Nation Report 2025 released in March estimated that hypertension affects nearly 35 per cent to 40 per cent of adults. The report, however, noted that awareness of hypertension and cardiovascular diseases improved in the same year.

Regular screening for other health conditions, including communicable and non-communicable diseases, should also be prioritised. Beyond physical health, Nigerians should pay rapt attention to their mental well-being. Persistent stress, depression, insomnia, and emotional stress should not be ignored, and professional help should be sought when necessary. Routine checks help detect life-threatening ailments and support a longer life.

2. Physical exercise

In a country where many citizens are mentally and physically stressed due to a range of challenges, and where non-communicable diseases are becoming increasingly prevalent, regular exercise is one of the most effective ways to improve overall health and increase life expectancy. It strengthens the heart and bones, helps maintain a healthy weight, improves blood circulation, lowers blood pressure, promotes better sleep, and boosts mental well-being. It also reduces the risk of heart disease, diabetes, stroke and certain types of cancer.

According to the World Health Organisation (WHO), people who do not get enough exercise have a 20 to 30 per cent increased risk of death compared to sufficiently active people.

In its 2024 report, WHO said 31 per cent of adults and 80 per cent of adolescents worldwide do not meet the recommended levels of physical activity. It recommends that adults get at least 150 to 300 minutes of moderate-intensity aerobic exercise, such as cycling and swimming, or 75 to 150 minutes of vigorous exercise each week.

3. Healthy diet

While a healthy diet plays a significant role in preventing chronic diseases and promoting a longer life, the rising cost of living and other factors can make healthy eating difficult for many Nigerians. To support overall health and increase longevity, experts recommend eating beans, nuts, fruits, whole grains such as oats and brown rice, and foods rich in omega-3 fatty acids, among others. Plant-based diets have also been linked to a lower risk of premature death.

The WHO recommends eating at least 400 grams of fruits and vegetables daily, excluding potatoes and other starchy roots. It also advises limiting the intake of salt, sugar, and unhealthy fats.

4. Be safety conscious

“Tomorrow is not guaranteed for anyone,” it is often said. In Nigeria, however, security challenges, which range from banditry and kidnapping for ransom to “one chance” robberies and other violent crimes, make it even more important to value your life and prioritise personal safety whenever possible.

Avoid late-night travel, share your travel itinerary with family or friends, avoid high-risk areas, and report suspicious activities to relevant agencies. Although many of these security threats are beyond ordinary Nigerians’ control, basic safety precautions reduce the risks.

5. Shun harmful habits

Avoiding harmful habits such as drug abuse, self-medication, and excessive alcohol consumption promotes healthy living and increases the chances of a longer life. Experts and government authorities have linked behaviours such as drug abuse to rising insecurity, poor mental health, and chronic illnesses.

The UN World Drug Report 2025 stated that cannabis remains the most widely used illicit substance in Nigeria, with one in three drug users estimated to need treatment or counselling. The report also estimated that drug use prevalence remains at 14.4 per cent.