10 Health Mistakes that Everyone Makes

How is our health affected by our everyday routines?

Driving with the windows down, forgetting to floss, and over-exercising can have more serious consequences than you may think, and just a few simple changes to your daily routine could potentially save your life. Here are 10 of the most common health mistakes that everyone makes:

Health mistake 1: Driving with the windows down
 
We feel pretty content cruising up the motorway with the wind blowing through our hair on a warm day, but we never spare a thought for our poor lungs as we breathe in the harmful pollutants emitted by cars. A study from the University of Southern California has found that spending a mere six per cent of our day driving in the car with the windows down exposes us to around 45 per cent of the pollutants that we encounter in 24 hours – that's a lot of pollutants to come into contact with in such a short amount of time. In cities, driving with the windows down poses an even higher threat to your health. Instead of winding the windows down during a traffic-ridden commute, try letting some fresh air in before you start your journey and save having the wind blowing through your hair for your voyage through the countryside.

Health mistake 2: Carrying a heavy handbag
 
You've packed your makeup, baby wipes, phone, purse and keys. And your camera too (were you planning on taking pictures of anything interesting during your trip to the chemist?) Oh, good to see you brought the old batteries from the remote – never know when you might need them. Those broken headphones could come in handy – thank goodness they found their way in there too. Erm, ladies (and gentleman, if you're quite partial to carrying a 'manbag') do you really need all this stuff? Surely these 'essentials' could be cut down a bit? Lugging a heavy load around can really take its toll on your health by causing back spasms, disc degeneration, neck problems, arthritis, and poor posture. Spring clean your handbags and manbags, and possibly consider trading them in for a smaller version.

Health mistake 3: Spending too long exercising
 
It's pretty common to think that the more time we spend on the exercise bike, the better. The truth is, too much of a good thing can be counterproductive and that goes for exercise too. Working your body too hard can lead to abnormal hormonal changes (which can trigger weight gain), a weaker immune system, muscle damage, shin splints, and knee, foot, or back problems. Whilst it's important to reap the benefits of exercise for a healthy lifestyle, don't go overboard; expecting abs like Arnold Schwarzenegger on week two of your workout routine isn't going to happen and it isn't going to be healthy.

Health mistake 4: Scrimping on sleep
 
You've crammed everything you can possibly fit into twenty four hours and more, when suddenly you look at the clock and it's way past the time you hoped to go to bed and closer to the time you need to get up for work. Scientific research has proven that we look less attractive when we've had little sleep, but droopy eyelids and pasty skin are the least of our worries when it comes to our habit of scrimping on sleep. No matter how healthy you are, how much you exercise, or how much you weigh, getting too little shut-eye can seriously affect your health. Scientists studied 5,600 people of a healthy weight and size for three years and found those who skipped sleep quadrupled their risk of stroke and heart disease. Fix a specific time to go to bed and stick to it.

Health mistake 5: Avoiding the scales
 
In many households across the world, the scales are the one piece of equipment gathering more dust than the treadmill. A common way to gloss over our weight problems is to avoid going on the scales altogether; we go by the mantra “If I don't see that I've gained weight, then I don't have to believe it”. If you feel like you've gained weight, it's best to face the facts to see how much you've gained so you can do something about it before it gets out of hand. Everyone's weight naturally fluctuates so don't panic if you've gained a couple of pounds here and there, but if you gain more than five pounds, you should probably reign in your eating habits. Checking your weight on a regular basis allows you to nip it in the bud if you discover a weight problem – losing the odd few pounds is much easier than trying to shed a stone.

Health mistake 6: Silent worrying
 
You worry about the meeting at work, you worry about putting the bins out, you worry that you might forget to feed the cat, and it's really getting you down. Whilst stress can be positive in helping to keep you alert and avoid danger, too much of it can be detrimental to your health. Endless worrying eventually leads to distress which causes headaches, high blood pressure, an upset stomach, chest pain, and sleep deprivation. Whilst it's natural to worry when you have a deadline looming, panicking too much about petty things needs to be sorted. When you're worrying, ask yourself a few simple questions and answer them as honestly as you can. Will you still be worrying about this in a couple of week's time? Can this problem be easily resolved? If you can't let it go, tackle the problem head on until it is resolved. If you can learn how to control your worrying, you're well on your way to a happier, healthier lifestyle.

Health mistake 7: Stopping medicines suddenly

Most of us are guilty of this one; we're feeling much better and stop taking our medication, but suddenly end up feeling a whole lot worse. How often do you consider the health risks of this? Depending on the medicine you are taking, going 'cold turkey' can cause all sorts of health risks which range from mild, to moderate, or serious. Discontinuing your medicine suddenly can cause mild headaches, rapid return of the illness that you were treating, and seizures, to name only a few. Abruptly stopping certain medications can be life threatening, so keep taking it until your doctor tells you to stop, and when you do get the 'all clear' take medical advice when you're discontinuing them.

Health mistake 8: Forgetting to floss
 
Flossing is a key component when it comes to oral hygiene, but it's a step that many of us skip because we don't feel much different whether we floss or not. It's worth changing your routine though, because plaque between the teeth can be more serious than you may think. If the bacteria finds its way into the blood stream it can cause chronic inflammation and increase the risk of heart disease, stroke, cancer, and premature birth. The cosmetic implications of not flossing are another obvious concern; unless you would like to lose all your teeth in favour of some rapper-style gold ones, it's recommended that you floss at least once a day to stop your pearly whites from being weakened by plaque and eventually falling out. It looks like we need to start brushing up (get it?) on our dental hygiene routines for the good of our health.

Health mistake 9: Skipping breakfast
 
Skipping your breakfast and then continuing with your day is like trying to drive your car with a very low tank of fuel – it will feel fine to start with but eventually slow down and cut out. Not only will you feel less active and sluggish, skipping breakfast – whether it is due to lack of time or fear of putting on weight – is linked with a higher risk of diabetes and can lead to obesity as your body stores up more fat to use as fuel throughout the rest of the day. Eat breakfast to feel happier, more functional and, most of all, healthy.

Health mistake 10: Drinking water from the warm tap
 
“Throw salt over your left shoulder”, “say 'white rabbits' at the start of each month”, “never drink water from the warm tap” – you'd be forgiven for thinking that the latter statement was an old wives' tale like the others, but scientists suggest that drinking water from the warm tap could cause lead poisoning. Lead can enter some water systems – normally homes that were built before 1930 – from corroded plumbing work, but drinking high levels of it can have potential health risks, particularly in children where it can lead to brain damage. Although scientists emphasise that the risks of lead poisoning are small, it's recommended that you use the cold tap for preparing baby formula, drinking, and cooking.

10 Bad Habits That Raise Your Risk of Diabetes [VIDEO]

5 Things You Should Never Sleep With

• NEVER SLEEP WITH WATCH - Watches can emit a certain level of radioactivity. Though small, but if you wear your watch to bed for a long time, it might have adverse effects on your health.

• NEVER SLEEP WITH BRA - Scientists in America have discovered those that wear bras for more than 12 hours have a higher risk of getting breast cancer. So go to bed without it.

•   NEVER SLEEP WITH PHONE - Putting the phone beside your bed or anywhere near you is not encouraged. Though some of us will use phones as alarm clocks, but please put the phone as far as possible. Scientists have proved that electrical items including mobile phone and television sets emit magnetic waves when used. These waves can cause disruptions to our nervous system. Therefore if you need to put your mobile phone near you, switch it off first.

• NEVER SLEEP WITH MAKE UP - People who sleep with make up might have skin problems in the long run. Sleeping with make up will cause the skin to have difficulty in breathing and problem in perspiring. You will also need a much longer time to go into deep sleep.

          Lastly & most importantly,

• NEVER SLEEP WITH OTHER PEOPLE’S SPOUSES (WIFES/HUSBANDS, BOYFRIENDS/GIRLFRIENDS) - You are at higher risk of contacting a sexually transmitted disease and death from bodily injuries if caught in the act.

10 Common Habits That Damage the Kidneys

Kidney disease is one of the costliest illnesses in the world and managing kidney disease is very expensive.

Each year, lots of people die of kidney disease all over the world, and the number of people suffering from chronic renal failure, and need dialysis or kidney transplantation to stay alive keep increasing.

Statistics have it that, worldwide, more than millions patients are waiting for kidney transplants, but only a few thousands will receive transplants because of shortage of suitable organ donors.

Patients usually felt surprised when they are diagnosed of Kidney Failure.

Experts have found the explanation from your daily life habits.

Here are the top habits which lead to your kidney failure:

1. Not emptying your bladder early: Maintaining a full bladder for a long time is a quick way of causing bladder damage. That the urine stays in the bladder for a long time can cause the bacteria breeding in urine to multiply quickly. Once the urine refluxes back to ureter and kidneys, the bacteria can result in kidney infections, then urinary tract infection, and then nephritis, even Uremia.
So, no matter how busy you are, remember to drink a lot of water and urinate regularly. Once you form the habit of holding back urine, it will ultimately damage your kidneys.

2. Not drinking enough water: The main functions of the kidneys are to regulate erythrocyte balances and eliminate metabolic wastes in urine. If we do not drink enough water, the blood will be concentrated and the blood flow to the kidney will not be adequate, thus the function of eliminating toxins in from blood will be impaired.

3. Taking too much salt: 95% sodium we consume through food is metabolized by the kidneys. Exceeding the salt intake will make the kidneys work harder to excrete the excess salt and can lead to decreased kidney function. This excess sodium will cause water retention, causing edema. Edema usually elevates blood pressure and increases the risk of developing kidney disease. The daily salt intake should be controlled within 6g per day.

4. Not treating common infections quickly and properly: Common infections, such as pharyngitis, tonsillitis, common cold etc, usually triggers or aggravates kidney damage. They do this by causing an acute attack of acute glomerulonephritis or chronic nephritis. So, you will see that people who get kidney disease for the first time or whose illness condition becomes worse usually present in hospitals with a history of cold or sore throat.
If after having cold, symptoms like blood in urine, swelling, headache, nausea, vomiting, fatigue, poor appetite appear, you should consult your doctor immediately, to assess your kidney functions, and start treatment if compromised.

5. Eating too much meat: Eating too much meat and protein can increase the metabolic load of the kidney. For those suffering from proteinuria, meat consumption too may aggravate protein leakage, worsening renal pathological lesion.
It is suggested that protein intake should be 0.8g/kg per day. This means that a person with 50 kg should consume 40g of protein per day. Meat consumption per day should be limited within 300g.

6. Not eating enough: This is equally as dangerous as eating too much, both of them will lead damages to your digestive organs where is full of mucosal tissues. Mucosal tissues relates closely to your immune system. This is why many kidney failure patients are diagnosed with “autoimmune kidney damages”.

7. Painkiller abuse: The use of analgesics for a prolonged duration may reduce the flow blood and greatly affect kidney function. In addition, patients with analgesic-induced renal failure are more likely to suffer from bladder cancer.
Use analgesics only when it's absolutely necessary, learn to rest instead of taking to the bottles. If you have been on pain killers for a long term, it's about time you had a test to access you renal function done.

8. Missing your drugs: Hypertension and diabetes have been shown to precipitate or accelerate kidney damage, so if you are diagnosed as having any of these disease don't live your life in denial, USE YOUR DRUGS.
This will ultimately help control your condition while also helping to preserve your kidneys.

9. Drinking too much alcohol: Drinking alcohol without limitation may cause the deposition of uric acid in renal tubules, causing tubular obstruction and increasing risks of kidney failure.

10. Not resting enough: In our society, hypertension as a severe threat to life is largely due to stress. A common symptom of stress is insomnia. Blood pressure may increase by an average of 2-5mg/Hg because of insomnia. Chronically elevated blood pressure can cause damage to kidney capillaries giving rise to kidney problems. Thus, we need to develop a good attitude to life and strike a good balance between work and rest to protect your kidneys and live a healthy life.

At the early stage of kidney diseases, there are usually no the special symptoms, so lots of patients are not diagnosed until the acute attack appears or the illness condition develops into the late stage. So you should endeavor to do kidney function test from time to time to assess how healthy your kidneys are.

Never ignore the soreness of waist, swelling of the feet, changes in urine color or volume, increase in night urination, palor, high blood pressure and other such symptoms. Once found, you should go and see your doctor immediately.

How to prevent constipation

If you think this is impossible, then understand that dietary habits are beneficial to people with recurrent hemorrhoids. So, what can make hemorrhoids (swollen veins within the anus) disappear?

Fluids – Consuming appropriate amounts of fluids each day is important for preventing dehydration, constipation and, potentially, hemorrhoids. Drinking eight cups of fluids daily may help prevent hemorrhoids. Optimum fluids include water, pure juices, low-fat milk, herbal tea, and broth-based soups.

 

Fruits and vegetables – In addition to enhancing hydration, fruits and vegetables supply antioxidants, which help protect your body from infection and disease. As valuable sources of fibre, fruits and vegetables may also help prevent or alleviate constipation and lower your risk for hemorrhoids. Fresh fruits and vegetables also provide lower calorie, nutritious alternatives to processed snack foods, which may contribute to weight gain and obesity.

 

Legumes – Some of the richest dietary sources of fibre, legumes, including beans, lentils and split peas, may also reduce your risk for constipation and hemorrhoids. One cup of cooked split-peas provides roughly 16g of fibre, while 1 cup of cooked black beans or lentils provides 15 to 15.5g.

 

Whole grains – Increasing your whole-grain intake is a valuable lifestyle step to hemorrhoids. Whole grains contain all nutritious components of the original grain plant. As a result, they are superior sources of vitamin, minerals, and fibre compared to refined grains, such as white flour. They also have a mild impact on your blood sugar levels, enhance satiation, and may ease the process of weight management. Fibre-rich, whole-grain foods include oatmeal, 1 per cent whole-grain breads, brown rice, wild rice, and air-popped popcorn.

 

Complex carbohydrates – Studies show that hemorrhoids are very uncommon in areas where a high-complex carbohydrate, high fibre, and unrefined diet are consumed. A high complex carbohydrate diet is rich in dietary fibre and flavonoids. Sources of complex carbohydrates include Broccoli, potatoes, squash, blackberries, pasta, wheat, brown rice.

 

Onions, garlic and ginger – They are all important to have in your diet regularly if you have hemorrhoids. There are even ways to treat hemorrhoids topically with the onions and garlic, but eating them is a great start to getting the healing they provide to tissues that has been damaged.

 

Flavonoids – They may help strengthen veins and reduce the severity and duration of hemorrhoids symptoms. Leading food sources of flavonoids include broccoli, grapefruit, pomegranates, limes, chocolate, soybeans, carrots, and blackberry.

 

Vitamin C – Foods rich in vitamin C are beneficial to hemorrhoid sufferers because they may heal tone and shrink veins. Vitamin C also promotes the healing process. Leading food sources of vitamin C are, cabbage, oranges, strawberries, tangerines and other mandarins.

 

Zinc – It is beneficial to hemorrhoids because it may speed the healing process and play a role in wound healing. Leading food sources of zinc are known to include barley, chicken, crab, oysters, lamb, beef, wheat, and turkey.

 

Now that you know it’s possible, eat away hemorrhoids and live a more enjoyable life.

How to Dump Stress and Have Fun

Stress is killing if not properly managed. It hampers your good health. That’s why you need to dump a stressful lifestyle and have fun.

Spend time with friends: This is the glue that holds many together. It offers a safe place to vent frustrations, share dreams and aspirations. Having fun with your friends is usually easy, especially when you love each other’s company. Plan a weekly get-together with your good friends, and try to eat out every week. Not only will you enjoy good scenery and dishes, but the change can spice up your conversations as well.

 

Get a little exercise with friends: Invite your friend to the gym and see how fast the pounds will melt off and you will hardly even notice you are exercising.

 

Have fun cooking: Like many activities, cooking is more fun with a friend. Start off with a complicated recipe and work together to create something tasty and sophisticated, or try to create a culinary masterpiece together.

 

Pamper yourself: Everyone loves a good pamper so whether it’s painting your toenails, or applying a face mask, it will make your day more interesting, fun and relaxing.

 

Have friends over more often: While busy lifestyle can sap you of your spontaneity, having friends over and setting aside some time just to play can offer a regular outlet for having fun. Worried that your house is too messy to have people over? There are simple and stress-relieving methods for cleaning, and you’ll likely find that less clutter leads to less stress anyway.

 

Go ahead, have a party: Is it right to say everyone loves parties? Maybe. But partying is fun. You can unwind, interact with friends, be merry and forget whatever worries you have. 

 

Maintain a sense of humour: You can turn your stress into fun wit an attitude shift if you focus on maintaining a sense of humour in your daily life. With a light-hearted attitude, events that would normally be annoying become amusing; big hassles become humorously absurd; major stressors become really great stories waiting to be told. Having a sense of humour is a big part of having fun – it’s a way to actively seek out fun and happiness instead of waiting for it to come to you.

 

Have a regular game night: Many people associate having fun with games, but how many people regularly indulge in a game night? Whether you rotate having the game night among a group of friends or stay home and play with your family, finding a regular outlet for games can be a great stress reliever and method of having fun.

 

Tell jokes: Forwarding emails that make you chuckle isn’t bad, as long as you are sure not to forward things that people may find annoying. If you cull jokes from the internet, others may share jokes, and you will suddenly have more fun in your life.

 

Soothe the senses: Light a scented candle that has a calming fragrance like lavender. Listen to your favorite, most relaxing music or, go somewhere and enjoy the scenery, whether you are outdoors or viewing an art exhibit. Drink some warm tea or taste some dark chocolate. Treat yourself by getting a massage or, if you want to be alone, take a bath. Just relax! You cannot have fun when you are tensed up or worried about things. Just let go of these feelings and focus on enjoying your day. Do not start thinking, ‘Oh, I have so much to do tomorrow!’

 

Beside all the stated benefits, living a stress-free life make you stay healthy for longer – enjoy your life when you have it, you will miss it when it’s gone!

5 Ways to Improve the Quality of your Sleep

The following tips might really help enhance your sleep:

• Develop a healthy sleep routine: Sleeping habits are important in the quest to get a healthy amount of rest. For example, binge sleeping on the weekend s is less healthy than just getting one or two additional hours of sleep. The body has an internal sleep clock known as the circadian rhythm. The internal clock resets when sleeping pattern is altered. Experts believe the circadian rhythm is highly governed by the amount of light a person is exposed to. Ways to set your internal clock include dimming the lights around bedtime, brightening lights in the morning and sticking to a predetermined bedtime and wake time every day of the week and also on weekends.

• Remove distractions: You may trouble falling asleep because your mind is racing. Remove distractions so you can relax. Turn off all lights and pull the drapes to keep outside light from shining into your room. Turn off the television set, a major stimulus that can stop you from falling asleep. Avoid other stimulus such as reading and computer use. Keeping things calm and quiet is key, so don’t allow pets or children in bed with you. Their movements can disturb you as you try to fall asleep.

• Mental tricks: a traditional technique to get to sleep is to visualize sheep and count them as they cross through your imagination. You can also use other counting games, such as counting backwards from 300. Take your time and breathe between the numbers, focusing on the numbers and your breath. Clear your mind, and as you count and breathe, visualize yourself as already asleep and resting peacefully.

• Reset your body: if you can’t fall asleep after repeated attempts, you may need to get out of bed and relax your body. Run a warm bath or take a long shower. Fix a cup of chamomile tea or tea with valerian root; both contain relaxing agents. Avoid caffeinated drinks. Do some light stretches before getting back into bed. One or two yoga stretches, accentuated by relaxing breaths, will help your body release tension.

• Adjust your bedding: An overall but important factor in falling asleep is the comfort f your bed. Older beds tend to develop hot spots – areas of the mattress that retain body heat and become lumpy and uncomfortable. Flip or rotate your mattress, or rest on a different side. Position pillows so that your neck and head are as comfortable as possible. If your sheets feel itchy, change them. Removing heavy comforters from the bed can also help you fall asleep. Use light layers of covering instead to maintain an even body temperature and avoid feeling bound by heavy blankets.

Apply this tricks and enjoy for refreshing night rests and a productive days.

How to Clear a Blocked Nose

Did you know your body has a natural mechanism for clearing your nose.

Push your tongue against the top of your mouth and place a finger between your eyebrows and apply pressure. Hold it for about 20 seconds and your sinuses will begin to drain.

Learn this little trick and have a wonderful day!

How to Lose Extra Pounds, Remain Slim and Stay Fit

Extra pounds of weight can give rise to so many health problems and make you very unfit. It also makes you prone to so many disorders and diseases such as diabetes, high blood pressure, heart disease, intestinal diseases etc.

To prevent some or all of these problems associated with being overweight, and even cure some of them, you should consider losing those extra pounds.

Besides the physical and health benefits of being fit, there are also some psychological advantages that are equally significant: Knowing that you are fit directly translates into more confidence for you which in turn reflects on your relationships and productivity. This alone should be a motivation for you to burn off those extra fats.

These are some simple tips to remain slim and fit:

• First of all, you must be determined to remain slim and work towards it. Develop a mindset towards it and set realistic goals.

• Make lifestyle changes like giving up alcohol, smoking, avoiding fatty food, and refined food.

• Consume more of fresh foods. Processed foods tend to contain high level of salt and sugar.

• Do not expect immediate results! Losing weight takes time and dedication.

• Never go for crash diets instead reduce weight gradually and slowly.

• Never skip meals (breakfast in particular) as you tend to eat more the next meal.

• Nuts contain a lot of fiber. They are satisfying and cause people to eat less at meal time.

• Take warm lime juice mixed with honey the first thing in the morning.

• Go for skimmed milk.

• As much as possible, avoid weight loss supplements.

• When you have a craving for sweets, take a fruit instead.

• When you have cravings for certain type of food like chocolates or ice cream, once in a while, you can take in small quantities.

• Take fruits and vegetables which have lot of water content such as watermelons, cucumbers.

• Keep yourself engaged as boredom leads to overeating.

• Drink lot of water, at least 8 glasses a day.

• Use the stairs instead of lift. Park the car a little far away and walk to your office. Use every opportunity to be physically active.

• Walk, walk and walk as much as possible. Even if you are busy, go for walk at least 30-minutes-a-day, 5-days-a-week; your health is more important than your work.

• Exercise. Aerobic exercises like jogging, swimming, cycling and running accelerates weight loss.

• Keep yourself free of stress.

• Finally, weight loss is a slow process, so do not get disappointed and give up.

Your health highly depends on the weight your body carries on itself and losing those weights is definitely an advantage to your health as well as your looks. Start today for a healthier and fitter you tomorrow.

CAUTION: Consult a physician before starting any weight loss program.

11 Ways to Stay Healthy this New Year

It is a fresh year and a time to kick away old habits and groom news ones to reflect your lifestyle and stay healthy. Nothing is too small; every habits will go a long way in causing a revolution in your life.

• Think positively: Developing positive thinking is the key habit that will help you form other important habits. Positive thinking by itself will neither reduce your weight and give you the figure 8 you've always wanted nor will it heal you of any pre-existing medical condition, but it certainly goes a long way in motivating you to start and follow-through with habits that are of health benefits. Write down a positive thought the night before, and revisit it in the morning. It will start you off on the right foot. Positive actions yield positive results! 
•  
• Lose weight: If losing weight and getting in shape is a priority, you need start at it first thing in the morning before the responsibilities and business of the day gets in your way. In addition to exercises, make better food choices and eat regular, healthy meals throughout the day.

• Stay in touch: Do you feel like it has been a long to reconnect with an old friend or family member? Call them NOW. Researches suggest that people with stronger social ties outlive their less social counterparts. In fact, a study suggests that a lack of social bonds can actually damage your health just as much as alcohol abuse, smoking, obesity, and lack of exercise.

• Drink two glasses of water before breakfast: Really, it could be before any meal. Water has other noteworthy benefits, like improving your complexion and possibly speeding up your metabolism, so drink up!

• Reduce your sodium intake: For most people 2,300 milligrams is the recommended daily intake but for those who are over 50, those with high blood pressure, diabetes, or kidney disease, or are African-Americans, sodium intake should be limited to 1,500mg per day. Lower your intake by preparing more food at home and eating processed and frozen foods, canned soups, lunch meat, dressings, sauces, and snacks less often.

• Take time to be grateful: Showing gratitude, whether orally or through written reflection, increases our feelings of connectedness.

• Smile: Smiling can dramatically improve one's mood, improve confidence, and help you make friends and excel in you career.

• Exercise: When you are more fit, you will always keep your heart healthy. Good exercise also promotes improved moods and better stress management. Start by taking walks, dusting off the outdoor play equipment, or riding bikes. Make a list of some fun things you all enjoy and do at least some of them together with your folks. Extracurricular activities like sports or dances also count.

• Be kind: Yes, kindness is a habit. And it can be cultivated. Each time you interact with someone, try to be kind, be friendly, be compassionate and try to go beyond small kindnesses to larger acts of compassion, volunteering, to help those in need and taking the initiative to relieve suffering. Focus on it every day and you will see profound changes in your life. You will feel better about yourself as a person. You will also see people react to you differently and treat you better in the long run.

• Forgive: Forgiveness of others and yourself can be said to be the ultimate mind-body-soul detox. Freeing you from negative and damaging emotions, forgiveness stops the energy drain of resentment and guilt. Forgiveness is a powerful give you can give yourself and others.

A year is not good or bad on it's own merit, it's the habits you create and the decisions you make that make all the differences.

Stay active, stay healthy, stay alive.

Enjoy the year.

Survival Strategies For Living with Diabetes

Plan your Diet

• Eat lots of fruits and vegetables.

• Increase fiber intake in your food. Natural fruits are high source of fiber content.

• Add dry beans, peas and raw onion to your daily food intake. Intake of cinnamon, garlic, bitter lemon, guar gum is helpful to reduce blood glucose level.

• Eat fresh water fish and chicken without skin.

Be active throughout the day

• Walk instead of drive whenever possible.

• Take the stairs instead of the elevator.

• Work in the garden or do some house cleaning/other house works every day.

Exercise Regularly - Exercise is important for people with diabetes because it helps regulate blood sugar and provide cardiovascular fitness that protects against heart and artery disease. Brisk walking is one of the best form of exercises. Others include jogging, swimming, cycling or working on treadmill. Doing these simple exercises for half an hour everyday goes a long way in preventing complications in diabetes.

Control your weight - Lose weight if you are obese/overweight.

Take good care of your feet - The care of the feet in people living with diabetes is VERY important as 'Foot Ulcers' has been implicated as one of the major causes of 'Amputation'.

• Always keep your feet clean.

• Dry feet well especially in between your toes.

• Go for Medical Check-up from time to time.

• Check under your feet regularly.

• If you can't see under your feet check with a mirror.

• Never use sharp objects on your feet.

• Avoid high shoes with no support. Wear well fitting flat shoes.

• Avoid tight/dirty/wet socks.

• Never walk barefooted.

• Avoid extreme heat such as using your feet to hot pots, walking on hot sand, etc.

• Wear thick soft socks and properly fitted shoes.
• Go barefoot, wear high heels/sandals or shoes with pointed toes.
• Try to remove calluses, corns or warts by yourself.

Get a regular check up done

• Follow up with your doctor.

• Get your eyes, kidneys, and feet examined annually.

Control your blood sugar

• Take your medicines as recommended.

• Always carry your identity card and some form of sugar.

Avoid below foods

• Avoid sweets, fried foods, junk foods and foods with high cholesterol.

• Limit the use of ketchup, mustard and salad dressing.

• Limit salt intake (sodium content).

• Consume less egg yolk, mutton or beef.

Cool down on Tea and Coffee

• Do not have more than 2 cups of the conventional tea or decaffeinated coffee everyday.

• Try to switch to herbal teas.

No Smoking

• Smoking can result in premature development of complications and may even have a role in the development of type 2 diabetes.

Don't drink in excess

• Alcohol can contribute to neuropathy (nerve damage), which is one of the consequences of diabetes.

Never be stressed

• Stress - physical like injury/illness or mental, like job health, or finances - can increase blood glucose levels. Breathing exercises and relaxation techniques can help relieve stress.

In case of high blood pressure (Hypertension), avoid resistance exercises.

Be Informed... Take Control.

10 BRAIN DAMAGING HABITS YOU SHOULD STOP NOW!

1. No Breakfast
People who do not take breakfast are going to have a lower blood sugar level.
This leads to an insufficient supply of nutrients to the brain causing brain degeneration.

2. Overeating
It causes hardening of the brain arteries, leading to a decrease in mental power.

3. Smoking
It causes multiple brain shrinkage and may lead to Alzheimer disease.

4. High Sugar consumption
Too much sugar will interrupt the absorption of proteins and nutrients causing malnutrition and may interfere with brain development.

5. Air Pollution
The brain is the largest oxygen consumer in our body. Inhaling polluted air decreases the supply of oxygen to the brain, bringing about a decrease in brain efficiency.

6. Sleep Deprivation
Sleep allows our brain to rest. Long term deprivation from sleep will accelerate the death of brain cells.

7. Head covered while sleeping
Sleeping with the head covered increases the concentration of carbon dioxide and decrease concentration of oxygen that may lead to brain damaging effects.

8. Working your brain during illness
Working hard or studying with sickness may lead to a decrease in effectiveness of the brain as well as damage the brain.

9. Lacking in stimulating thoughts
Thinking is the best way to train our brain, lacking in brain stimulation thoughts may cause brain shrinkage.

10. Talking Rarely
Intellectual conversations will promote the efficiency of the brain.

Tips for Enhancing your memory

Some Truths about Memory

• Human memory is not perfect: Only few people have “picture-perfec­t” memories that can record information the way a camera does. Most people have to use strategies to help them remember.

• Memory is a case of “use it or lose it.”: Memory strategies require practice and discipline. Using your memory also seems more difficult if you haven’t been in a school setting recently.

• Memory is a skill that can be learned: Memory strategies are not generic or innate – they must be learned. There are many different strategies to help you remember information.

• Memory does not diminish over time: Many people think that memory “goes” when they get older. In fact, memory stays quite intact – it is the speed of retrieval that diminishes.

Rote memorization has limitations: Students who rely on memorization for their exams are in for a big surprise. Not only is it difficult to memorize an entire term’s worth of information for the exam, but trying to do so can cause a great deal of anxiety.

The following tips will help you enhance your memory:

• Memory Tip 1: Pay Attention in Class - All information presented in class, whether by spoken word or visual aids, must pass through sensory memory. It is the critical gateway for information to be received by other memory systems. Attend your lectures with a goal of listening.

• Memory Tip 2: Take Effective Notes - In order for information to be stored in long-term memory, it first needs to pass through your short-term or working memory. As this stage of memory is limited in the amount of information it can retain, information you receive in class must be written down or you will forget it.

• Memory Tip 3: Remember the Three R’s - In order to move information from short-term memory into long-term memory, you must do three things: Repeat information, make information Relevant or meaningful, and keep information Recent.

• Memory Tip 4: Use Mnemonics - Mnemonics are short-term memory devices that involve making arbitrary but easy-to-remember associations for specific information that is easy to forget. Some examples are SOHCAHTOA (trigonometric definitions of sine, cosine, and tangent) and ROYGBIV (the colours of the rainbow).

• Memory Tip 5: Generate Examples - A very effective way of monitoring your own comprehension is to generate examples of concepts. If you cannot do this, it is likely that you do not fully understand the concept. It is also important to understand why something is an example of a concept and why it is not an example of something else.

• Memory Tip 6: Use Visual Imagery - Visualization of concepts can be a very powerful way to learn. Images can be directly related to the topic or can be based on analogies that transfer abstract concepts into concrete images. (e.g. Flow of electricity > river)

• Memory Tip 7: Make Associations - Get a sense of the “big picture” by making connections between the lecture and textbook or readings, and between lectures. Memory works best when information is first learned by theme.

• Memory Tip 8: Use Rehearsal Strategies - Practice retrieving information by reciting key ideas, predicting questions, practicing problems, and testing yourself using old exams. These strategies will assist you with consolidating information in long-term memory.

Researches have that enhanced memory put you in the top 1% of your profession in 5 years. Now that you know that as a fact, put it into action and please share this post with your friends using the social sharing bar below.

8 Handsome Ways to have Beautiful Smiles

We exercise to keep fit, go different lengths to keep our body glowing, dress to flatter our shapes, apply make-up all in a bid to improve our looks; One major way we can complement our look is with a beautiful smile.

Nothing beats the charm of a dazzling smile!

One way you can boost your smile's dazzle is by looking after your teeth. When you smile, your teeth should be bright with no chips or cracks.

Our teeth play an important role in how beautiful our smile is and generally, in our overall appearance. Good teeth can help you look younger and more attractive.

Unfortunately, not all of us are lucky enough to be born with a set of pearly white teeth. Also, as we age, the teeth get discoloured. This is a natural part of the aging process but there is no need for despair.

Below are simple ways you can enhance the appearance of your teeth for a prettier smile:

• Brush: You must brush your teeth twice a day - before breakfast and before you sleep. Daily brushing is important to remove plaques. When plaques are not removed, they continue to build up and, along with food particles that are left, can cause teeth decay and gum diseases.

         Brush your teeth for at least 2 minutes making sure you clean the insides of your teeth, your gum and tongue as well.

         You can boost you gum health by massaging gently with your brush while brushing. This help increase blood flow to the gum, those making them healthier.

         You can consult your dentist for the type of brush that best suit your but remember to change them every 3 months.

         Avoid the use of brushes with very hard bristles, they can damage your gum and the protective enamel covering your teeth.

• Floss: This is the only way to eliminate bacteria between your teeth which causes teeth decay and gum diseases. Use dental floss at least once a day to remove food particles stuck in-between your teeth. Avoid using toothpicks which can damage your gum.

• Eat right: Simply chewing on crunchy raw fruits such as apples, carrots, cucumber and cabbage can help clean the teeth and gums. These foods act as natural stain removers and are also high in Vitamin C which prevents gum diseases.

• Avoid sugary foods and drinks: Sugary drinks, citrus (lemon, lime etc) fruits and juices contain harmful acids that attack the enamel on teeth and trigger the decay process. Also, constant drinking of dark beverages like coffee, tea, and red wine can stain or colour your teeth. If you do indulge yourself, rinse your mouth with water or use a mouthwash right after. To minimize the chances of staining or colouring your teeth with these beverages, use a straw to prevent direct exposure to your teeth.

• Quit smoking: It stains your teeth and also causes bad breath too.

• Chew gum: Sugar-free gums can help keep your teeth clean and healthy. Chewing gum helps you remove food particles stuck to the teeth and also increases saliva flow in the mouth that help neutralize the harmful acids that cause tooth decay. However, avoid constant chewing which can cause articular problems and dental cavities.

• Use mouthwashes: Get and use fluoride mouthwashes especially at night to help strengthen teeth enamel. Before using a mouthwash, read the instructions on the product and use as directed.

• Consult a dentist: Go for regular dental check-ups, at least once a year and every-time you have problem with your teeth. Regular dental checkups are not only for dental health but for general well-being as well as serious health conditions that can be detected through routine oral examination.

You are what your smiles make you, get the most of life - get a beautiful smile, get a beautiful life!

Tips for maintaining a healthy heart

Your heart is one of the hardest working and most important organs in your body - that's why it's vital to do all you can to keep it healthy.

To support your heart and maintain overall health, it's necessary to combine a balanced diet that includes fresh fruit and vegetables with regular exercise.

In addition, other lifestyle changes can also help to maintain a healthy cardiovascular system - take a look at these tips for some inspiration:

• Walk yourself healthy: Experts recommend we take 10,000 steps a day to improve our health and at least 4,000 to stay healthy. Check yourself with a pedometer and try taking the stairs instead of the lift or escalator.

• Think seafood: Eating a portion of seafood once or twice a week increases your intake of heart-friendly omega-3 fatty acids. Cold water oily fish, such as mackerel, salmon, fresh tuna and sardines, contain the highest levels of these fats.

• Increase your fibre: Fibre only occurs in plant sources such as vegetables, fruits, grains and legumes - try to eat 25g to 35g of it each day. Certain types of fibre play a role in helping to maintain healthy cholesterol levels.

• Try supplements: Taken in conjunction with a healthy diet, garlic or omega-3 fatty acid supplementation may have a role to play in helping to maintain a healthy circulatory system.

Look after your heart and your heart will look after you!

[more: 8 Steps to a Healthy Heart]

Essential Tips for Prevention of Fire Disasters and Burn Injuries

In the past few days, I have seen more burns patients than I have seen all my life. From minor scalds to major burns, such as a case of a woman with 100% burns, the stories are usually similar: careless handling of burns precipitants.

For example, in many homes flame cooking, often without guard, is commonplace, and such cooking is done at floor level. These situations encourage burn accidents.

However, burns is largely preventable in most cases and efforts required to prevent burns are simple everyday vigilance which cost little or nothing.

These include:

• Careful handling of fire and fire-causing materials like matches.

• Cooking should be at a higher level where the children cannot easily reach, and the position of the fire should be such that it cannot be easily overturned.

• Cooking should be done with utensils that can be easily handled and not with "hand-less" pots. The handles must be made of materials that are poor conductors of heat. These pots should have reasonably stable covers.

• Houses should be better designed. They should have a kitchen in the leeward direction and be roofed and ceiled with materials that do not burn readily. They must be well-planned and ventilated and overcrowding must not be allowed.

• Epileptics, children and the infirm must not be left alone near open fire.

• Care must be taken in the storage and use of kerosene, gas and petrol (especially during fuel scarcity). They should be stored away from residential areas and valuables.

• Hot cooking stoves must be cool before refilling. This precaution should also be observed with generators and other fuel using household gadgets.

• Petrol should not be stored in the house and no open flame should be present when petrol and such inflammable fluids are exposed as in petrol filling stations. Torch light is much preferred if such filling is done at night in areas where there is no electricity.

• Matches must not be used to look for gas leaks as explosions may result.

• Matches must not be carelessly left where children can get hold of them.

• When frying pan catches fire, it should be smothered and not pushed under the tap or through open windows.

• Candles must be put out before sleeping and not forgetfully left on or near beds or clothing materials like curtains. Similar careful treatment must be employed for mosquito coils.

• During thunder storms, you must not stand under tall trees in open places - they must stay indoors.

• Learn how to use fire extinguishers and make the commitment of buying a functional one, both for you car(s) and house(s).

• When in cinemas, halls and other places of entertainment where large numbers of people may congregate, note or ask for the emergency escape routes. In case of fire outbreak, you'll be glad you did.

• In industries, it is usually the responsibility of industrial safety officer to see that standard procedures are adhered to and preventive measures undertaken. However, your safety should be your personal responsibility, participate in fire drills and learn what to do in case of a major fire outbreak.

• Burns have certainly assumed epidemic proportions and strict adherence to these rules will lessen this hazard.

• Propaganda to spread knowledge of how to prevent burns should take place as part of health education programs on radio and television.

In some countries, children's interest in this problem is stimulated by organizing quiy and competitions on fire prevention among school children.

Furthermore, the formation of societies for the prevention of burn will go a long way in spreading the knowledge of prevention and the problems of treatment of burns.

Such societies should include not only doctors, nurses and industrialists, but anyone concerned about the prevalence and prevention of burns.

Burn injuries are very devastating, protect yourself and your loved ones.

Be careful when eating apples!

Please don't eat the skin of the apples because it's coated with wax.

Check before you eat many of the fruits.

Wax is being used for preservation purposes and cold storage.

You might be surprised especially apples from USA and other parts are
more than one year old, though it would look fresh.

Because it is wax-coated, preventing bacteria from entering so it does
not get dry.

Please Eat Apples after removing the wax.

Please SHARE if you CARE.

5 Ways to Scratch Recharge Cards without Risk of Skin Cancer

Sometimes ago, the news was all over the place: social media, mass media, emails, text messages and every other imaginable places about an health alert reportedly emanating from the United States about the danger of contacting skin cancers from scratching recharge cards with your nails.

Below is a sample of the warning:

“ATTENTION. Medical Research Authority of the US have found new cancers in human being caused by ‘Silver Nitro Oxide’. Whenever you buy recharge cards or calling cards, don’t scratch them with your nails as it contain ‘Silver Nitro Oxide’ coating and can cause skin cancer. Copy and paste this message and spread awareness please”

A careful analysis of the message however revealed the following fundamental flaws:

• ·         There is no scientific evidence for any chemical called ‘Silver Nitro Oxide’. There are two chemical compounds with similar names: Nitrous oxide (Laughing gas) and Nitric oxide (a diataomic gas that plays a role as a cell signalling molecule in mammals) neither of which is used as coating for scratch cards or causes any form of skin cancer.

• ·         The coating of recharge cards are made from specialized latex or Ultraviolet (UV) inks. UV inks are a mixture of coloured monomers, oligomers and photo-initiators which become active on exposure to UV light to form a solid plastic polymer.

• ·         Latex which are used in making this coatings are also used in making more than 40,000 everyday products including mattresses, gloves, condoms, swim caps and balloons all of which have no known link with cancer.

• ·         The organisation mentioned in the alert, “Medical Research Authority of the US” does not exist in the United States or anywhere in the world. The closest one can find, from search engine suggestions is the US-based Biomedical Advanced Research and Development Authority (BARDA) whose website does not have any information supporting this claims.

The about stated facts thus clearly confirms that, this is another internet hoax.

However, there are still reasons to exercise caution when scratching recharge card coatings with your fingers. The reasons are not farfetched:

• ·         There have been reports of allergy to latex and this has been well documented in medical circles.

• ·         The causes of cancers are yet to be fully elucidated and there might just be an element of fact in this alert after all, I guess you don’t want to be a “guinea pig” in finding the link between recharge card coatings and skin cancer.You should therefore minimize your contact with the coating as much as possible if you can.

Below are 5 (five) methods that help you achieve this:

• ·         Use a coin – the edge of a coin works just fine

• ·         Use a car key or any other suitable key – you must be a bit careful with this as there is a risk of over-scratching and you losing the digits that may be hard to guess.

• ·         Sand – pour a small quantity of fine sand on the coating and rub gently.

• ·         Chalk – you read that right, chalk! The one used in classrooms. Get a piece of chalk; rub it on the coating just like you are erasing pencil marks with eraser. It works!

• ·         Your nails – we have just shown that this is an internet hoax anyway. However, if you are allergic to latex you should consider using the other methods.

Staying healthy is a healthy venture, so you should consider taking notes of these tips too.

10 Reasons I choose not to have sex outside my marriage

1.  I want to protect my family from HIV. 
2.  I want to be a role model for my children and community. 
3.  I choose not to have extra-marital affairs because I love my spouse. 
4.  HIV is real and having sex outside my marriage puts ma at a greater risk of contracting HIV or Sexually Transmitted Infection. 
5.  Being faithful to my spouse shows that I am emotionally matured and can take control of my life. 
6.  The partner I may be keeping outside my marriage could also have a partner who might be infected with HIV. 
7.  Having sex outside my marriage will destroy my spouse’s trust in me. 
8.  I can provide help to people in need without asking for any favours (sexual or otherwise) in return. 
9.  I am able to focus more on my family. 
10.  Sticking to my spouse saves me and my family money and energy.

This is a message produced by the Enhancing Nigeria’s response to HIV & AIDS (ENR) Programme for National Agency for the Control of AIDS with the support of the United Kingdom’s Department for International Development (UKAID).

 

We decided to publish this message here not as a publicity for any agency or an advert but our modest contribution to the fight against HIV/AIDS. There is a reported recent surge in the incidence rate of HIV in the world with the bulk of the victims in the sub-Saharan Africa and majority of the victims have history of multiple sexual partners. This gives credence to the importance of this message and more importantly, the urgency to get it as many people as possible.

 

Everybody has a right to protect him/herself and we will like to implore you to make a decision to do just that, not only for yourself but also your family.

What your nails say about your health

Do you know that your nails, especially finger nails, may sometimes hold the secret to your overall health status? A change in colour, feel, shape or smoothness may be a pointer to underlying systemic diseases.

 

The list below is not exhaustive but is an attempt at discussing the common nail changes associated with physical problems. The conditions discussed below usually have some other manifestations in other parts of the body, so you should see a doctor as soon as you notice any changes in your nails.

 

• 1.       Pale Nails: Very pail nails are sometimes associated with aging but may also be associated with serious conditions such as anaemia, congestive heart failure, diabetes, liver disease, malnutrition and so on.

• 2.       White Nails (Leuconikia): Nails that are mostly white with darker rims are usually associated with liver problems such as hepatitis. This may also be associated with the yellowing of the eyes (jaundice), another sign of liver disease.

• 3.       Yellow nails: The most common cause of yellow nails is fungal infection. As the infection worsens, the nails may retract, thickens and crumble. However, yellow nails may also be associated with serious conditions such as severe thyroid disease and psoriasis.

• 4.       Blue nails (Cyanosis): Nails with bluish tinge can mean that the body is not getting enough oxygen. This could indicate an infection in the lungs, such as pneumonia or a disease of the heart.

• 5.       Blood-streaked nails (Splinter haemorrhages): This is usually associated with trauma to the nails but may also be associated with more serious conditions such as sub-acute bacterial endocarditis.

• 6.       Cracked or split nails: Dry, brittle nails that frequently crack or split have been linked to thyroid disease. Cracking or splitting combined with yellowish hue is more likely to be a fungal infection. Cracked nails are also often associated with trauma to the fingers, affecting the nails.

• 7.       Puff nail folds: if the skin around the nails appears red and puffy, this is known as the inflammation of the nail fold. It is usually associated with lupus and other connective tissue disorder.

• 8.       Dark lines beneath the nails: This is usually associated with melanoma, the most dangerous form of skin cancer. You should have this investigated as early as possible as it may be pretty deadly.

• 9.       Spoon shaped nails (Koilonychia): This is typically seen in iron deficiency anaemia but also in haemochromatosis (a hereditary problem in which there is excessive absorption and storage of iron in the liver and pancreas leading to the damage of these organs).

• 10.   Brown nails: The brownish discoloration of the nails is usually seen following the use of some anti-malarial drugs or cytotoxic drugs (drugs used in the treatment of cancer).

Nail changes are usually only part of the puzzle as they often accompany many conditions. You should also note that many nail changes are harmless; the fact that they look or feel like what was described above does not mean that you have the condition associated with it.

 

Many of these changes are usually reversed on proper treatment of the underlying condition or the stoppage of the drugs associated with it.

 

If you are concerned about the appearance of your nails, see a skin doctor (dermatologist) or your physician for proper evaluation.