4 Things You Should Never Ever Do Before Going To Bed

Before going to bed you must make sure you are free from this 4 things below:

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1. Exercise

Well most of us already know that Exercise is a vital activity for our health, and can actually contribute to getting high quality sleep. The problem, though, is that carrying out exercising activities within three hours before bedtime can raise your body temperature, and reduces the chances of you dozing off. Better you keep that body builder in time for day and not let it disturb your nights rest

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2. Drinking Too Much Liquid Before Bedtime

While a drink before bed will help you fall asleep, it will also greatly reduce the quality of the sleep that you’re getting, and will likely lead to those dreaded night bathroom breaks which will interrupt your slumber and also for the little kids it also leads to bed-wetting. But, However that doesn’t mean you should go to bed thirsty, because sure you will wake up in the middle of your sleep to get a drink.

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3. Work (Home-work, Office Work e.t.c)

Whether its work or school issue it is, it surely wait. Cracking your brain to get work done just before sleep stimulates your brain and causes unnecessary stress. This can actually rid you of that quality sleep your need after a hard days work.

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4. Arguments

Most of us have probably heard of this phrase, “don’t go to bed angry.” Well it’s totally accurate! Research has shown that going to bed and to sleep directly after an argument or bad experience will actually preserve your emotions until you awake. The human body is inauspicious to falling asleep in seemingly dangerous situations — it’s actually a defense mechanism. Thus, leading to a hard time falling asleep after that big argument. Its definitely better to resolve that issue before you crash into bed.

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6 Shocking Reasons Why Women Live Longer Than Men (No. 4 Dropped My Jaw)

Why Do Women Live Longer Than Men?

Research and statistics shows that 900 out of 1500 families in the world all have widows i.e the death or absence of a father in a family, and when I make instances from Africa and to my country where I live in Nigeria, the same condition is being face, you can see more widows than widowers in most community.

A grieving widow / Source- Getty Images

Have you ever wondered why is that so? and what brings about this, in this post am bringing out six(6) points to tackle and rest this issues.

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1. Research has been made and experiments carried out to determine this male – female lifespan and all has resulted to the same partial answers.

It was discovered that all this is as a result of the environmental changes and development as the 19th century women were found out not to live longer than their men.

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2. Men are physically stronger but die easily from too much burdens. Had I known is the saddest lexicon in human language. It is better late than sorry”, and this is women words.

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3 and 4. According to experts, the two main factors owing to this are the behavioural and biological factors.

Behaviourally, men are more likely to engage in life threatening challenges and usually undertake strenous jobs to jobs in order to carter for their family. They are also more likely
to take to smoking and drinking in order to reduce stress.
The male – female lifespan is a fact that is the same all over the globe that it even extends to the great apes, that is to say that even female gorillas, gibbons and orangutans outlive their male counterparts.

How fascinating is that? But you don’t see them with sticks of cigarettes hanging out of their mouths or beer glasses in their hands.

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5. Men are also less likely to seek medical help and when eventually are diagnosed with an illness are non – adherent to treatment.

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6. Biologically, the male sex hormones were proven by experts to decrease immune functions and increase the risk of cardiovascular diseases so the relationship between the testosterone and a man’s health is complex. This was proven by the historical health records of some Korean eunuchs who were castrated (had their testicle removed )before puberty.

They found out that these eunuchs lived much longer than the other men in the court including the king who was the most pampered in the palace. The testosterone might increase seminal fluid production but promotes prostrate cancer and alters cardiovascular function in a way that improve performance early in life and causes hypertension later.

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While the male sex hormone tend to shorten the lifespan of a man,the female sex hormone(oestrogen) has a tendency to act as an anti-oxidant that mops up poisonous chemicals that causes cell stress. The 2013 review in the International Journal of Endocrinology found evidence that the oestrogen can prevent a DNA damage that leads to disease.Females lacking oestrogen tend not to live so long as those that has it in abundance,an exact opposite of the male eunuch’s fate.

A grieving woman / Source- Getty Images

Here comes the big question:

WHY HAS EVOLUTION AND NATURAL SELECTION INSTILL IN WOMEN AND NOT MEN IN THIS LIFE EXTENDING ATTRIBUTES?

According to Perminder Sachdev,a professor of neuropsychiatry at the University of New South Wales in Australia who studied human longevity,he said that this might have to do with women’s role as child bearers. The robust body of a mother is important for the survival of her offspring. A woman’s body has evolved to withstand and bounce back from the physical trauma of pregnancy,as well as the demands of breast-feeding challenges to which a male’s body in never exposed to. As a saying goes that a broken bone makes a person stronger and for women, that strength may translate to a longer and healthier life.

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Credit: Eze Ifeoma Vivian

Eze Ifeoma Vivian is an ambitious girl of 15 year old who takes writing as her hobby and have the ability and skill to impress, solve problems, inculcate and influence people through her writing skills. She hopes to be one of the best writers someday but however that is not her future ambition. There’s something special about her that will benefit the world at large, I will reveal it later you will be shocked it’s unbelievable, Read more of her articles by being updated and following up The Smart Citizen to know that.

See 8 Shocking Diseases That Can Be Gotten From Kissing

Do you ever know you could get a disease from kissing? The saliva or little wounds could give a disease from the person you kissed if he/she is infected.

According to HealthGrove, it used data from the World Health Organization and the Centers for Disease Control to find eight diseases that are transmitted through saliva.

Here are 8 diseases contacted from kissing:

1. Mononucleosis

Popularly called “the kissing disease”, it is caused by the Epstein-Barr virus (EBV). Infection and related symptoms can last from one to two months. Symptoms are very similar to those of the flu and include a fever, sore throat, fatigue, muscle weakness and swollen lymph glands. There is no treatment for mononucleosis but staying hydrated, resting and taking medication often helps.

2. Cytomegalovirus

This disease spreads through saliva, as well as through blood, urine, semen and breast milk. Cytomegalovirus (CMV) is a virus in the herpes family. and like all herpes viruses, it remains dormant in the body for long periods. Symptoms can include fatigue, fever, muscle aches and, in more serious cases, pneumonia, encephalitis, seizures and visual impairment.

3. Gum Disease

Gum disease is also known as periodontitis and gingivitis and although it is not spread through kissing, the bad bacteria that cause it can. To avoid gum disease, regular brushing and flossing can serve as a defense.

4. Herpes

Once oral herpes is contracted, it stays with you forever. Oral herpes is transmitted through direct contact between an infected area and broken skin or a mucous membrane. During an outbreak, symptoms usually last between 8-10 days on average and the cold sores heal on their own.

5. Meningitis

This disease can be spread from one person to another via respiratory secretions. Symptoms include fever, headache, stiff neck, nausea and vomiting. This disease has no medication but staying healthy with a strong immune system helps to get the better of it.

6. Mumps

Mumps affects the salivary glands and causes them to swell. It usually spreads via airborne droplets from the nose or throat of an infected person. Symptoms typically include fever, headache, muscle aches, fatigue and loss of appetite.

7. Rubella

Referred to as the German measles, rubella is caused by a virus transmitted through an infected person’s sneeze or cough. Symptoms include fever and rash and clear up in two to three days. The rubella vaccine can prevent this disease.

8. Influenza

Influenza is spread via droplets made when people with the flu cough, sneeze or talk. Symptoms include fever, cough, sore throat, body aches and fatigue. Most people recover on their own in less than two weeks.

Types Of Headaches And Causes (A Simple but complex illness)

Headaches might be more complicated than most people realize, it can easily kill one if not careful. Once you know the type of headache you have, you and your doctor can find the treatment that’s most likely to help and even try to prevent them. They can be triggered by different reasons.

Here are the common types of headaches:

The common types of headache

There are over 150 types of headaches, but the most common types include:

Migraine Headaches

Migraine headaches are often described as pounding, throbbing pain.

Along with the pain, people have other symptoms, such as sensitivity to light, noise, or smells; nausea or vomiting; loss of appetite; and upset stomach or belly pain. When a child has a migraine, she may look pale, feel dizzy, and have blurry vision, fever, and an upset stomach.

They can last from 4 hours to 3 days and usually happen one to four times a month. A small number of children’s migraines include digestive symptoms, like vomiting, that happen about once a month.

Tension headache.

They cause mild to moderate pain and come and go over time. They usually have no other symptoms.Tension headaches are the most common type of headache among adults and teens.

Cluster headaches

They’re called cluster headaches because they tend to happen in groups.

These headaches are the most severe. You could have intense burning or piercing pain behind or around one eye. It can be throbbing or constant.

Men are three to four times more likely to get them than women.

The pain can be so bad that most people with cluster headaches can’t sit still and will often pace during an attack. On the side of the pain, the eyelid droops, the eye reddens, pupil gets smaller, or the eye makes tears. The nostril on that side runs or stuffs up.

You might get them one to three times per day during a cluster period, which may last 2 weeks to 3 months. Each headache attack lasts 15 minutes to 3 hours. They can wake you up from sleep. The headaches may disappear completely (your doctor will call this remission) for months or years, only to come back later.

Chronic daily headache

You have this type of headache 15 days or more a month for longer than 3 months. Some are short. Others last more than 4 hours.

Hormone headache

You can get headaches from shifting hormone levels during your periods, pregnancy, and menopause. The hormone changes from birth control pills and hormone replacement therapy can also trigger headaches. When they happen 2 days before your period or in the first 3 days after it starts, they’re called menstrual migraines.

Sinus headache

With sinus headaches, you feel a deep and constant pain in your cheekbones, forehead, or on the bridge of your nose.

The pain usually comes along with other sinus symptoms, like a runny nose, fullness in the ears, fever, and a swollen face. A true sinus headache results from a sinus infection so the gunk that comes out of your nose will be yellow or green, unlike the clear discharge in cluster or migraine headache.

They happen when cavities in your head, called sinuses, get inflamed.

Rebound headache

You might also hear these called medication overuse headaches. If you use a prescription or over-the-counter pain reliever more than two or three times a week, or more than 10 days a month, you’re setting yourself up for more pain. When the meds wear off, the pain comes back and you have to take more to stop it. This can cause a dull, constant headache that’s often worse in the morning.

Posttraumatic Headaches

Posttraumatic stress headaches usually starts 2-3 days after a head injury. You’ll feel:

• A dull ache that gets worse from time to time
• Lightheadedness
• Trouble concentrating
• Memory problems
• Tiring quickly
• Irritability
• Vertigo

Headaches may last for a few months. But if it doesn’t get better within a couple of weeks, call your doctor.

Thunderclap headache

People often call this the worst headache of your life. It comes suddenly out of nowhere and peaks quickly. Causes of thunderclap headaches include:

• Blood vessel tear, rupture, or blockage

• Head injury

• Hemorrhagic stroke from a ruptured blood vessel in your brain

• Ischemic stroke from a blocked blood vessel in your brain

• Narrowed blood vessels surrounding the brain

• Inflamed blood vessels

• Blood pressure changes in late pregnancy

Take a sudden new headache seriously. It’s often the only warning sign you get of a serious problem.

Image credit: Getty Images

What Causes Headaches?

The pain you feel during a headache comes from a mix of signals between your brain, blood vessels, and nearby nerves. Specific nerves in your blood vessels and head muscles switch on and send pain signals to your brain. But it isn’t clear how these signals get turned on in the first place.

Common causes of headache include:

Stress.

Emotional stress and depression as well as alcohol use, skipping meals, changes in sleep patterns, and taking too much medication. Other causes include neck or back strain due to poor posture.

Illness.

This can include infections, colds, and fevers. Headaches are also common with conditions like sinusitis (inflammation of the sinuses), a throat infection, or an ear infection. In some cases, headaches can result from a blow to the head or, rarely, a sign of a more serious medical problem.

Genetics.

Headaches, especially migraine headaches, tend to run in families. Most children and teens (90%) who have migraines have other family members who get them. When both parents have a history of migraines, there is a 70% chance their child will also have them. If only one parent has a history of these headaches, the risk drops to 25%-50%

Your environment

Including secondhand tobacco smoke, strong smells from household chemicals or perfumes, allergens, and certain foods. Stress, pollution, noise, lighting, and weather changes are other possible triggers.

Too much physical activity can also trigger a migraine in adults.

Treatment for Headache

Migraine treatment is aimed at relieving symptoms and preventing additional attacks. If you know what triggers your migraines, avoiding those triggers and learning how to manage them can help prevent migraines or lessen the pain. Treatment might include:

• Rest in a quiet, dark room
• Hot or cold compresses to your head or neck
• Massage and small amounts of caffeine
• Over-the-counter medications such as ibuprofen (Advil, Motrin IB, others), acetaminophen (Tylenol, others) and aspirin
• Prescription medications including triptans, such as sumatriptan (Imitrex) and zolmitriptan (Zomig)
• Preventive medications such as metoprolol (Lopressor), propranolol (Innopran, Inderal, others), amitriptyline, divalproex (Depakote), topiramate (Qudexy XR, Trokendi XR ,Topamax) or erenumab-aooe (Aimovig)

10 foods your children should not eat or eat in little quantity; Do not IGNORE.

These are some foods that your children should not eat. Here are some list of foods that your child should not eat

1. Salt

Babies shouldn’t eat much salt, as it isn’t good for their kidneys. Don’t add salt to your baby’s food or cooking water, and don’t use stock cubes or gravy, as they’re often high in salt. Remember this when you’re cooking for the family if you plan to give the same food to your baby. Avoid salty foods like:

• bacon

• sausages

• chips with added salt

• crackers

• crisps

• ready meals

• takeaways

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2. Sugar

Your baby doesn’t need sugar. By avoiding sugary snacks and drinks (including fruit juice and other fruit drinks), you’ll help prevent tooth decay.

3. Saturated fat

Don’t give your child too many foods that are high in saturated fat, such as crisps, biscuits and cakes. Checking the nutrition labels on foods can help you choose foods that are lower in saturated fat.

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4. Honey🍯

Occasionally, honey contains bacteria that can produce toxins in a baby’s intestines, leading to infant botulism, which is a very serious illness. Don’t give your child honey until they’re over 1 year old. Honey is a sugar, so avoiding it will also help prevent tooth decay.

5. Whole nuts and peanuts

Whole nuts and peanuts shouldn’t be given to children under 5 years old, as they can choke on them. You can give your baby nuts and peanuts from around 6 months old, as long as they’re crushed, ground or a smooth nut or peanut butter. If there’s a history of food allergies or other allergies in your family, talk to your GP or health visitor before introducing nuts and peanuts.

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6. Some cheeses

Cheese can form part of a healthy, balanced diet for babies and young children, and provides calcium, protein and vitamins. Babies can eat pasteurised full-fat cheese from 6 months old. This includes hard cheeses, such as mild cheddar cheese, cottage cheese and cream cheese. Babies and young children shouldn’t eat mould-ripened soft cheeses, such as brie or camembert, or ripened goats’ milk cheese and soft blue-veined cheese, such as roquefort, as there’s a higher risk that these cheeses Many cheeses are made from unpasteurised milk. It’s better to avoid these because of the risk of listeria. You can check labels on cheeses to make sure they’re made from pasteurised milk. But these cheeses can be used as part of a cooked recipe as listeria is killed by cooking. Baked brie, for example, is a safer option.

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7. Raw and lightly cooked eggs

Babies can have eggs from around 6 months. If the eggs are hens’ eggs and they have a red lion stamped on them, or you see a red lion with the words “British Lion Quality” on the box, it’s fine for your baby to have them raw (for example, in homemade mayonnaise) or lightly cooked. Hens’ eggs that don’t have the red lion mark should be cooked until both the white and yolk are solid. So should duck, goose or quail eggs. Avoid raw eggs, including uncooked cake mixture, homemade ice creams, homemade mayonnaise, or desserts that contain uncooked egg that you can’t confirm are red lion stamped.

8.

Know more about- STD

Sexual transmitted diseases (STD) are infection that pass from one person to another through sexual contact.

They are also known as sexually transmitted infections (STIs) or venereal diseases (VD).

Some STDs can spread through the use of unsterilized drug needles, from mother to infant during childbirth or breast-feeding, and blood transfusions.

The genital areas are generally moist and warm environments, ideal for the growth of yeasts, viruses, and bacteria.

People can transmit microorganisms that inhabit the skin or mucous membranes of the genitals. Infectious organisms can also move between people in semen, vaginal secretions, or blood during sexual intercourse.

Individuals pass on STDs more easily when they are not using contraceptive devices, such as condoms, dams, and sanitizing sex toys.Some infections can transmit through sexual contact but are not classed as STDs. For example, meningitis can be passed on during sexual contact, but people can acquire a meningitis infection for other reasons. It is therefore not classed as an STD.

The World Health Organization (WHO) estimates that there are more than 1 million new STDs acquired each day globally.People between the ages of 15 and 24 years acquire half of all new STDs, and 1 in 4 sexually active adolescent females has an STD. However, STD rates among seniors are increasing.The following sections explain the most common STD’s.

CHLAMYDIA

Chlamydia is an STD caused by Chlamydia trachomatis (C. trachomatis). This bacterium only infects humans. Chlamydia is the most common infectious cause of genital and eye diseases globally. It is also the most common bacterial STD.According to the Centers for Disease Control and Prevention (CDC), in 2015, nearly 3 percent of girls aged 15 to 19 years had chlamydia.Women with chlamydia do not usually show symptoms. Any symptoms are usually non-specific and may include: bladder infection, A change in vaginal discharge, Mild lower abdominal pain If a person does not receive treatment for chlamydia, it may lead to the following symptoms: pelvic pain, painful sexual intercourse, either intermittently or every time Bleeding between periods

HEPATITIS B
The hepatitis B virus (HBV) causes this STD.It is transmitted through contact with infected semen, blood, and other bodily fluids.HBV is passed on in the following ways:unprotected sexusing an unsterilized syringebeing accidentally pricked by a sharp objectdrinking infected breast milkbeing bitten by a person with hepatitis BThe liver swells, and an individual can experience serious liver damage as a result of HBV.This can eventually lead to cancer, and the disease can sometimes become chronic. Blood donation centers always check to make sure that any donors do not have hepatitis B.

Trichomoniasis

Trichomoniasis is a common STD that can affect both sexes. However, women are more likely to experience symptoms. The infection is caused by a single-celled protozoan parasite, Trichomonas vaginalis.For women, the vagina is the most common site of infection, while for men it is the urethra. Transmission may occur either by sexual intercourse or vulva-to-vulva contact.While women may acquire the infection from either male or female sexual partners, men nearly always become infected from having sex with women.

Symptoms of trichomoniasis include:

vaginal odor, vaginal discharge pain or discomfort during sexual intercourse, pain when urinatingA woman with trichomoniasis is more likely to acquire HIV once exposed to the virus. A woman with trichomoniasis and HIV is also more likely to transmit HIV virus onto other sexual partners.

Facts about std

The term sexually transmitted disease (STD) is used to refer to a condition passed from one person to another through sexual contact. You can contract an STD by having unprotected vaginal, anal, or oral sex with someone who has the STD.

An STD may also be called a sexually transmitted infection (STI) or venereal disease (VD).

That doesn’t mean sex is the only way STDs are transmitted. Depending on the specific STD, infections may also be transmitted through sharing needles and breastfeeding.

Symptoms of STDs in men

It’s possible to contract an STD without developing symptoms. But some STDs cause obvious symptoms. In men, common symptoms include: pain or discomfort during sex or urination, sores, bumps, or rashes on or around the penis, testicles, anus, buttocks, thighs, or mouth, unusual discharge or bleeding from the penis, painful or swollen testicles. Specific symptoms can vary, depending on the STD. Learn more about the symptoms of STDs in men.

Symptoms of STDs in women

In many cases, STDs don’t cause noticeable symptoms. When they do, common STD symptoms in women include: pain or discomfort during sex or urination, sores, bumps, or rashes on or around the vagina, anus, buttocks, thighs, or mouth, unusual discharge or bleeding from the vagina itchiness in or around the vagina.The specific symptoms can vary from one STD to another. Here’s more about the symptoms of STDs in women.

Curable STDs

Many STDs are curable. For example, the following STDs can be cured with antibiotics or other treatments: chlamydia, syphilis gonorrhea, crabs trichomoniasis Others can’t be cured. For example, the following STDs are currently incurable: HPV, HIV, herpes. Even if an STD can’t be cured, however, it can still be managed. It’s still important to get an early diagnosis. Treatment options are often available to help alleviate symptoms and lower your chances of transmitting the STD to someone else. Take a moment to learn more about curable and incurable STDs.

Treatment of STDs

The recommended treatment for STDs varies, depending on what STD you have. It’s very important that you and your sexual partner be successfully treated for STDs before resuming sexual activity. Otherwise, you can pass an infection back and forth between you.

STD Prevention

Avoiding sexual contact is the only foolproof way to avoid STDs. But if you do have vaginal, anal, or oral sex, there are ways to make it safer.When used properly, condomsprovide effective protection against many STDs.For optimal protection, it’s important to use condoms during vaginal, anal, and oral sex.Dental dams can also provide protection during oral sex.Condoms are generally effective at preventing STDs that spread through fluids, such as semen or blood.But they can’t fully protect against STDs that spread from skin to skin. If your condom doesn’t cover the infected area of skin, you can still contract an STD or pass it to your partner.Condoms can help protect against not only STDs, but also unwanted pregnancy.In contrast, many other types of birth control lower the risk of unwanted pregnancy but not STDs.For example, the following forms of birth control don’t protect against STDs:birth control pillsbirth control shotbirth control implantsintrauterine devices (IUDs)Regular STD screening is a good idea for anyone who’s sexually active. It’s particularly important for those with a new partner or multiple partners. Early diagnosis and treatment can help stop the spread of infections.Before having sex with a new partner, it’s important to discuss your sexual history.Both of you should also be screened for STDs by a healthcare professional.Since STDs often have no symptoms, testing is the only way to know for sure if you have one.When discussing STD test results, it’s important to ask your partner what they’ve been tested for. Many people assume their doctors have screened them for STDs as part of their regular care, but that’s not always true. You need to ask your doctor for specific STD tests to ensure you take them.If your partner tests positive for an STD, it’s important for them to follow their healthcare provider’s recommended treatment plan. You can also ask your doctor about strategies to protect yourself from contracting the STD from your partner.For example, if your partner has HIV, your doctor will likely encourage you to take pre-exposure prophylaxis (PrEP).If you’re eligible, you and your partner should also consider getting vaccinated for HPV and hepatitis B.By following these strategies and others, you can lower your chances of getting STDs and passing them to others. Learn more about the importance of safe sex and STD prevention.

How To Build Yourself Mentally

How To Build Your Mental Health-

It is important to take care of your mental health from childhood through adulthood in order to avoid depression, anxiety, excessive stress, and addiction, conditions that can impact anybody. Having a peaceful mind should always be an important goal throughout life.

Here are 7 ways to build yourself mentally healthy

1. Building Relationships and socialize with people

Connect with friends and family. These are the people who love and care about you and will be the most honest.

Note: It is important to balance your life between work, fun, and family.

Talking with people you love and trust is a good way to relieve stress, think positive, and take your mind off of work and other pressing issues.
Regardless of how busy your weekly schedule is, take one day of the week to dedicate to friends and family. Your body and mind will appreciate it.
Family and friends also provide companionship, camaraderie, and happier encounters that reduce feelings of loneliness and stress.

Socialize with people who share similar interests, cultivate friendships with intelligent, educated, and experienced people.

Biologically, the side effect of making social connections through volunteering is the release of the hormone oxytocin, which is associated relaxation, trust, and psychological stability.

2. Enjoying Life

Make time throughout the week to engage in activities you enjoy doing. Make it a point to relax and have fun without much stress.

As a positive break from work, hobbies offer new challenges for your brain and an outlet for stress. Focusing on activities different from work gives your mind new tasks to focus on.

Learn: Fun And Some Fun Activities.

The intensity of participating in something you enjoy makes time fly by. This is time you are not dwelling on the past or worrying about the future.
Engaging in activities that you love have proven to lower blood pressure, cortisol, obesity, and body mass index while, at the same time, increasing levels of positive psychosocial states. This proves that hobbies are good for mind, body, and soul.

3. Exercise regularly

Exercise is good for your body, but it is also good for your mental health. Many studies link increased self-esteem, concentration, and physical appearance with exercising. Exercising also improves sleep, energy levels, and social engagement while decreasing tension, stress, and mental fatigue.

Moderate exercise – breathing heavier than normal or just breaking a sweat – for thirty minutes five times a week is recommended by most physicians.

Choose activities that fit into your daily schedule, times that work for you, and make it a lifestyle commitment.
If you need a partner to keep you motivated, ask a colleague, friend, or family member to join you.

4. Eat Healthy.

Eating healthy is essential for strong mental health. Not doing so will only encourage a range of possible mental health illnesses. Recent studies show that the types of food you eat will determine whether you are more prone to mental health problems or not. In short, eat a balanced diet that emphasizes lots of fruits and vegetables.

Related: 8 Disadvantages Of Eating Late At Night

Try to eat three healthy meals every day to control your blood sugar levels. Missing meals, especially breakfast, will cause you to be hungrier, irritable, and fatigued throughout the day. Eat a healthy snack to make up for it if you have to.

Related: 10 Ways Of Living A Healthy Life

Concentrate on reducing refined foods such as sugar and increasing whole grains, fruits, and vegetables. Sugar will give you a surge of energy but ultimately will leave you tired and irritable while the sugar in fruits is absorbed slower and keeps your mood balanced.

5. Practice good sleeping habits.

Sleeping for eight hours a day will restore your mind and body while preparing you for the next day. Without adequate sleep, your mental health will suffer, your concentration will be short, and you will be easily agitated.

How To Fall Asleep Like A Baby

Try to go to bed and wake up at the same time every day. Good habits will result in better sleeping patterns since your body will become used to the routine.
If you do not get enough sleep, then find five or ten minutes to relax your brain by letting your mind wander, daydream, or meditate during the day.

6. Seek professional help.

Cognitive behavior therapy (CBT) is a psychotherapy that focuses on problem-solving and initiating behavioral change for many different types of mental disorders. Cognitive therapy is instrumental in teaching new skills that will alter thinking and behavior for a lifetime.
CBT centers on dealing with situation thought more than on emotions.
Therapy is open for everybody not just those with a mental disorder. In fact, at any point you would like to make a change in your life at work, home, family and friends, personal relationships or colleagues, therapy is a safe route to take.
Cognitive therapy is also useful if you want to improve your intellect, cultural interests, learn new skills, or simply improve the overall quality of your life.

7. Deal with stress.

Stress is a part of live and is unavoidable, however, understanding what triggers your stress is important in dealing with it while keeping your mental strength intact.

A balanced lifestyle is the most immediate way of handling stress, but if you find stress debilitating then you might have to go a step further and reduce stress by trying yoga or breathing exercises.

Build Your Knowledge: Relaxation Techniques

Perform yoga as a way to help you experience your true nature thoughts, feelings, and emotions as a way to help you interact with the stressful environment.

Poop💩 and your health🏥 (what poop can tell you about your health)

Poop is considered disgusting, yucky, gross but it can actually tell us a tiny bit of our health. Check out this article and you’ll see how this can be done. No pictures cause poops is truly disgusting😷.

Your poops texture could tell you a bit of your health condition especially regarding the alimentary canal. Here are the seven ways/textures your poop could feel and look like:

1. Separate hard lumps, like nuts (hard to pass).

• Sausage-shaped but lumpy.

• Like a sausage but with cracks on the surface.

• Like a sausage or snake, smooth and soft.

• Soft blobs with clear-cut edges.

• Fluffy pieces with ragged edges, a mushy stool.

• Watery, no solid pieces. Entirely liquid.

What it tells us:

• 1 and 2 indicate constipation.

• 3 and 4 are optimal, especially 4, as these are the easiest to pass.

• 5–7 are associated with increasing tendency to diarrhoea or urgency.

Your poops texture isn’t the only thing that gives you a hint about you health, the color of your poops could actually give details of your health:

Color

Brown

Human feces ordinarily has a light to dark brown coloration, which results from a combination of bile, and bilirubin derivatives of stercobilin and urobilin, from dead red blood cells. Normally it is semisolid, with a mucus coating.

Yellow

Yellowing of feces can be caused by an infection known as giardiasis, which derives its name from Giardia, an anaerobic flagellated protozoan parasite that can cause severe and communicable yellow diarrhea.

Another cause of yellowing is a condition known as Gilbert’s Syndrome. Yellow stool can also indicate that food is passing through the digestive tract relatively quickly. Yellow stool can be found in people with gastroesophageal reflux disease (GERD).

Pale or grey

Stool that is pale or grey may be caused by insufficient bile output due to conditions such as cholecystitis, gallstones, giardia parasitic infection, hepatitis, chronic pancreatitis, or cirrhosis. Bile salts from the liver give stool its brownish color. If there is decreased bile output, stool is much lighter in color.

Black

Faeces can be black due to the presence of red blood cells that have been in the intestines long enough to be broken down by digestive enzymes. This is known as melena, and is typically due to bleeding in the upper digestive tract, such as from a bleeding peptic ulcer. Conditions that can also cause blood in the stool include hemorrhoids, anal fissures, diverticulitis, colon cancer, and ulcerative colitis.

The same color change can be observed after consuming foods that contain a substantial proportion of animal blood, such as black pudding or tiết canh. Black feces can also be caused by a number of medications, such as bismuth subsalicylate (the active ingredient in Pepto-Bismol), and dietary iron supplements, or foods such as beetroot, black liquorice, or blueberries.

Hematochezia is similarly the passage of feces that are bright red due to the presence of undigested blood, either from lower in the digestive tract, or from a more active source in the upper digestive tract. Alcoholism can also provoke abnormalities in the path of blood throughout the body, including the passing of red-black stool.

Hemorrhoids can also cause surface staining of red on stools, because as they leave the body the process can compress and burst hemorrhoids near the anus.

Green

Feces can be green due to having large amounts of unprocessed bile in the digestive tract and strong-smelling diarrhea. This can occasionally be the result from eating liquorice candy, as it is typically made with anise oil rather than liquorice herb and is predominantly sugar. Excessive sugar consumption or a sensitivity to anise oil may cause loose, green stools.

It can also result from consuming excessive amounts of blue or green dye, such as were found in Burger King’s Halloween Whopper.

Violet or purple

Violet or purple feces is a symptom of porphyria or more likely the consumption of beetroot.

How to avoid leukaemia in children

Avoiding Potential Risk Factors

Keep your child away from high doses of radiation.

Studies show that people exposed to a high dose of radiation are at risk for leukemia. A classic example is the Hiroshima bombing survivors. Their exposure to atomic bomb radiation increased their chances of getting leukemia dramatically.

Even low doses of radiation in x-rays, CT scans, or radiotherapy increase chances of developing leukemia. Therefore, you should avoid repeated exposure to these tests and treatments as much as possible.
Health care professionals must be responsible in avoiding unnecessary radiation exposure for patients.

Avoid exposing your child to benzene.

Benzene is a chemical base for producing other chemicals such as gasoline, lubricants, and pesticides. It carries a sweet odor that can be absorbed easily once inhaled. It can also penetrate the skin upon exposure.

Rates of leukemia, specifically AML, are higher in people exposed to benzene.
Chronic exposure causes sufficient amounts of benzene to wreak havoc in the body. Avoid working in places with repeated exposure to benzene such as gasoline stations and cigarette factories.

New safety regulations have prompted lessening of benzene content in products such as gasoline. Still, it is best to lessen frequenting gasoline stations and crude oil mills.

Refrain from smoking or using tobacco around your child.

Smoking induces benzene exposure because benzene is emitted in cigarette smoke. Other radioactive chemicals are also found in cigarettes.

Second-hand smoking exposes a person to benzene as well.
The best advice for smokers is to quit smoking now and save other’s lives too. For non-smokers, avoid cigarette smoke at all cost.

Beware of the risks associated with certain types of chemotherapy.

Children treated with chemo for other forms of cancer have a higher risk of developing a secondary cancer like Acute Myeloid Leukemia which develops within 5-10 years of treatment.

Alkylating agents are mostly the culprit for secondary cancer caused by chemotherapy. This drug attaches a disruptive alkyl group that damages the DNA of cells.

There is an increased incidence of leukemia with this group of drugs.
It is advisable to discuss the treatment plan carefully with a doctor when undergoing chemotherapy.

Do not drink alcohol during pregnancy.

Some studies have found that mothers who drink alcohol during pregnancy may increase the risk of leukemia developing in their unborn child.

Keeping Your Child Healthy

Feed your child a healthy diet.

Encouraging children to make healthier choices will make their bodies strong and are less likely to develop cancer. According to MD Anderson Cancer Center you may try the following alternatives to help your children eat healthy.

Add different fruits and vegetables to your kid’s meal.
Prepare ready to eat fruits and vegetables for snacks.
Puree vegetables and add as sauces over pastas.

Encourage your child to be more active.

Exercise keeps the body in good shape as well as improves overall immunity. Make sure to get your kids at least 60 minutes of physical activity.

Limit TV and video games.
Encourage bike or walking early morning.
Sign up kids for classes such as basketball clinics or dance lessons.

Make sure your child is getting adequate sleep.

The body recuperates best during sleep. Repair of damaged cells commence during this time to restore good health. Adequate sleep will ensure a healthy body and a well-oiled immune system, which is important to combat illnesses.
In general, children need a lot of sleep. one to three year olds need 12 to 14 hours, four to six year olds need 10 to 12 hours, seven to twelve year olds need 10 to 11 hours and teenagers need 8 to 9.

Recognizing the Symptoms Early On

Look for signs of fatigue.

Fatigue is the most common symptom. Paleness of the face and skin and difficult of breathing with mild exertion may accompany fatigue. These symptoms indicate that the red blood cells do not carry sufficient amounts of oxygen to the rest of the body. The lungs, other vital organs, and muscles compensate for less oxygen by working more diligently. This is a very taxing process to sustain and causes general feeling of fatigue.

Be aware of persistent fever.

Fever actually protects the body from harmful processes within. The constant fighting of the body against leukemia cells trigger persistent fever.

Ask your child if they are experiencing bone pain.

The bone marrow is the soft tissue core inside the bone. Bone pain is a result of the saturation of bone marrows with leukemia cells.

Look for easy bruising and bleeding.

Easy bruising , frequent bleeding of gums and nose, pinpoint red spots in the skin. These are symptoms of low amounts of normal platelet in the body.

Feel for soft, small lumps under the skin.

Soft, small lumps may be found in any part of the body. The lumps are by-products of leukemic cells seeping under the affected area.

Watch out for a loss of appetite.

The spleen is the graveyard for dead blood cells. Leukemia increase the death rate of blood cells and congest the spleen. Consequently, the spleen becomes enlarged. The close proximity of the spleen to the stomach plays a role in loss of appetite. The enlarged spleen presses on the stomach to mimic a feeling of fullness. This explains the loss of appetite.

Keep track of any weight loss.

Chronic battle of the body against leukemia triggers a cascade of inflammatory cells. One inflammatory cell is named tumor necrosis factor (cachectin). Cachectin is responsible for weight loss.

Be aware if your child is experiencing night sweats.

Fever is a response of the body against harmful leukemia cells. Chronic fever alters the ability of the brain to regulate body temperature. The brain’s faulty regulatory process perceives the normal body temperature to be too hot and uses night sweating as a means of releasing heat.

Look for lumps in the groin, underarms, and neck.

The lumps signify swelling of the lymph glands. The lymph glands are the policemen of the body. They detain unwanted bacteria, virus, and foreign substance such as cancer cells and prime them for removal. In this case, lymph glands trap leukemia cells and try to eliminate them.

Identify any pains or aches on the left side of the abdomen.

The spleen becomes too stretched and enlarged that pain is produced. This is often complained in the left side of the abdomen where the spleen is usually located.

Treating Leukemia

Put your child through chemotherapy.

According to the American Cancer Society, the main treatment for childhood leukemia is chemotherapy. For children who have higher risk for leukemia, chemotherapy is given along with stem cell transplant.

Chemotherapy can only potentially treat ALL and AML cases. Chemotherapy is most successful in ALL where 50% of cases are cured. CML and CLL do not respond well to chemotherapeutic drugs.

The main drawback of chemotherapy drugs is that it kills both normal and cancer cells. There may also be setbacks when cancer cells recur despite treatment. The main medications used in chemotherapy are cytarabine and anthracycline.

Cytarabine works by disturbing the DNA synthesis of healthy and cancer cells. Therefore, new cell production is put to a halt. Anthracycline damages DNA proteins and disrupts DNA synthesis of healthy and leukemia cells.

Sign your child up for a stem cell transplant.

A healthy donor’s stem cell can be transplanted into a leukemia patient by way of the bone marrow. In this way, new multipotent stem cells encourage the growth of new, healthy blood cells.
Bone marrow is the only stem cell transplant source without controversy. Other stem cell sources (such as embryos) are met with mixed opinions in the medical field.

Put your child on a neutropenic diet.

This is a special type of diet which aims to protect the patient from foods that harbor bacteria and potentially cause infection. The blood cells of patients are not well-equipped to ward off infection efficiently. Some basic tips to follow for neutropenic diet are:

• Avoid fresh fruits and raw vegetables. Bacteria may be present in the skin and leaves. Fruits that can be peeled off such as banana, grapefruit, and oranges are safe to eat. Cooked vegetables, canned fruits and vegetables, and juices are safe for consumption.
• Always cook the meat and fish well-done. This ensures that no potential threat such as Salmonella can infect a patient.
• Consume only pasteurized dairy products. Pasteurization is the gold standard of eliminating harmful substances in dairy products.
• Avoid salad bars, deli counters, and sashimi counters. Opt for cooked food all the time.
• Make sure that water is safe for drinking. Distilled, boiled, reverse osmosis or filtered water is advisable.

First Aid : Aims,The three PS,key skills and content

First aid is the first and immediate assistance given to any person suffering from either a minor or serious illness or injury,with care provided to preserve life, prevent the condition from worsening, or to promote recovery. It includes initial intervention in a serious condition prior to professional medical help being available, such as performing cardiopulmonary resuscitation (CPR) while waiting for an ambulance, as well as the complete treatment of minor conditions, such as applying a plaster to a cut. First aid is generally performed by someone with basic medical training.

Aims

The primary goal of first aid is to prevent death or serious injury from worsening. The key aims of first aid can be summarized with the acronym of ‘the three Ps’:

The three Ps

Preserve life

The overriding aim of all medical care which includes first aid, is to save lives and minimize the threat of death.

Prevent further harm

Prevent further harm also sometimes called prevent the condition from worsening, or danger of further injury, this covers both external factors, such as moving a patient away from any cause of harm, and applying first aid techniques to prevent worsening of the condition, such as applying pressure to stop a bleed becoming dangerous.

Promote recovery

First aid also involves trying to start the recovery process from the illness or injury,and in some cases might involve completing a treatment, such as in the case of applying a plaster to a small wound.It is important to note that first aid is not medical treatment and cannot be compared with what a trained medical professional provides. First aid involves making common sense decisions in best interest of an injured person.Another set of goals for keeping a badly hurt person alive is sometimes called “ABCs”.

Key skills

In case of tongue fallen backwards, blocking the airway, it is necessary to hyperextend the head and pull up the chin, so that the tongue lifts and clears the airway.Certain skills are considered essential to the provision of first aid and are taught ubiquitously. Particularly the “ABC”s of first aid, which focus on critical life-saving intervention, must be rendered before treatment of less serious injuries. ABC stands for Airway, Breathing, and Circulation. The same mnemonic is used by emergency health professionals. Attention must first be brought to the airway to ensure it is clear. Obstruction (choking) is a life-threatening emergency. Following evaluation of the airway, a first aid attendant would determine adequacy of breathing and provide rescue breathing if necessary.

Assessment of circulation is now not usually carried out for patients who are not breathing, with first aiders now trained to go straight to chest compressions (and thus providing artificial circulation) but pulse checks may be done on less serious patients.

Preserving life

To save a person’s life, you need to have an open airway so it makes a clear passage where air can go through the mouth or nose through the pharynx and down into the lungs, without obstruction. Conscious people will maintain their own airway automatically, but those who are unconscious (with a GCS of less than 8) may be unable to maintain a patent airway, as the part of the brain which automatically controls breathing in normal situations may not be functioning.

If the patient was breathing, a first aider would normally then place them in the recovery position, with the patient leant over on their side, which also has the effect of clearing the tongue from the pharynx. It also avoids a common cause of death in unconscious patients, which is choking on regurgitated stomach contents.

If the choking person is an infant, the aide will give five strong blows in the infant’s upper back by placing the infant’s face down on his forearm. The aide will be taught not to provide first aid if the infant is able to cough or cry. Coughing and crying indicate the airway is open and the foreign object will likely to come out from the force the coughing or crying produces.

Conditions that often require first aid

• Altitude sickness, which can begin in susceptible people at altitudes as low as 5,000 feet, can cause potentially fatal swelling of the brain or lungs.

• Anaphylaxis, a life-threatening condition in which the airway can become constricted and the patient may go into shock. The reaction can be caused by a systemic allergic reaction to allergens such as insect bites or peanuts. Anaphylaxis is initially treated with injection of epinephrine.

• Bone fracture, a break in a bone initially treated by stabilizing the fracture with a splint.Burns, which can result in damage to tissues and loss of body fluids through the burn site.
• Childbirth.
• stings.

First aid kits

A first aid kit consists of a strong, durable bag or transparent plastic box. They are commonly identified with a white cross on a green background. A first aid kit does not have to be bought ready-made. The advantage of ready-made first aid kits are that they have well organized compartments and familiar layouts.

Contents

• Information leaflet
• Medium sterile dressings
• Large sterile dressings
• Bandages
• Triangular dressings
• Safety pins
• Adhesive dressings
• Sterile wet wipes
• Microporous tape
• Nitrile gloves
• Face shield
• Foil blanket
• Burn dressings
• Clothing shears
• Conforming bandages
• Finger dressing

Relaxation : uses and techniques

A relaxation technique is any method, process, procedure, or activity that helps a person to relax; to attain a state of increased calmness; or otherwise reduce levels of pain, anxiety, stress or anger.

Relaxation techniques are often employed as one element of a wider stress management program and can decrease muscle tension, lower the blood pressure and slow heart and breath rates, among other health benefits.

Relaxation technique

People respond to stress in different ways, namely, by becoming overwhelmed, depressed or both.

Yoga, QiGong, Taiji, and Pranayama that includes deep breathing tend to calm people who are overwhelmed by stress, while rhythmic exercise improves the mental and physical health of those who are depressed.

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People who encounter both symptoms simultaneously, feeling depressed in some ways and overexcited in others, may do best by walking or performing yoga techniques that are focused on strength.

Uses

People use relaxation techniques for the following reasons, among others:

• Anger management
• Anxiety attacks
• Cardiac health
• Childbirth
• Depression
• General well-being
• Headache
• High blood pressure
• Preparation for hypnosis
• Immune system support
• Insomnia
• Pain management
• Relaxation (psychology)
• Stress management
• Addiction treatment
• Nightmare disorder

Techniques

Various techniques are used by individuals to improve their state of relaxation. Some of the methods are performed alone; some require the help of another person (often a trained professional); some involve movement, some focus on stillness; while other methods involve different elements.

Some forms of bodywork are helpful in promoting a state of increased relaxation. Examples a

• massage
• acupuncture
• the Feldenkrais Method
• myotherapy
• reflexology
• and self-regulation

Some relaxation methods can also be used during other activities, for example, autosuggestion and prayer.

At least one study has suggested that listening to certain types of music, particularly new-age music and classical music, can increase feelings associated with relaxation, such as peacefulness and a sense of ease.

Even actions as simple as a walk in the park have been shown to aid feelings of relaxation, regardless of the initial reason for the visit.

How To Fall Asleep Like A Baby🛏️

You know thoughts and problems can hinder your good night sleep, when the brain is stressed sleeping might be a problems.

However we are here to give you tips on how to fall asleep:

1. Managing Any Distraction Around You (Noise and Light)

• Dim the lights in your house 2 hours before bed.

• Don’t look at your phone, computer, TV, or other screens before bed.

• Try wearing earplugs if you’re dealing with constant, inescapable noise.
• Wear face mask to avoid distraction from lights.

2. Getting Closer To Sleeping.

• Try slow, deep belly breathing.

• Meditate.

• Try some progressive muscle relaxation exercises.
• Erase your mind.

3. Have a Healthy Sleep Routine.

Know and control what you eat before bedtime to avoid a sleepless night.

• Avoid drinking caffeine or alcohol at night.
• Eat light foods in the night.
• Exercise regularly.

4. Use Good Sleeping Supplements

Sleeping Supplements can help, examples are:

• Melatonin
• Valerian root
• Lavender
• Magnesium

Ways To Stay Healthy And Live Long (From Experts)

I had Interesting discussion with health experts today and I will love to share what I learnt from them.

1. Have good regimes

Have a good regime in your daily activities like:

1.Eating regime🥣

Don’t joke with your breakfast.

2.Exercising regime🏋️🚴

Exercise regularly.

3. Sleeping regime🛌

Have a good sleep, don’t joke with this, this is the time the body recover and relax.

2. Take quality foods(healthy foods)🍲

Take quality foods, avoid cheap foods they might be dangerous to your health.

Take oil with low cholesterol, have a good feeding habit.

3. Avoid junks🍿🍦

Stay away from non-nutritious foods, instead of good they bring more damage to your health.

Junks are just like chaffs, they are worthless, take natural juice or fruits instead of Pepsi, Eat healthy foods instead of noodles.

4. Stay happy(Avoid anxiety)😁

Always force or make yourself happy, do things that give you Joy.

Anxiety bring so much harm to your health, it increases the blood pressure, brings fear and can result to a worst health situation.

5. Avoid False or fake news📢

Always have good source of news don’t listen to everything you hear if you want to live healthy and long.

After anxiety, the main cause of hypertension is fake news through friends, media and other source.

6. Guide your heart( don’t poison your mind with unreasonable thoughts)💓💔

Throw things that makes you feel uncomfortable. Guide the way you think.

Stay positive 👍

7. Free your mind (nothing is permanent)🧠

Problem can rise up to spoil your day, Every being have a problem or desire
but that should not make you unhealthy remember every bad situation is just for a while, There is time for everything.

8. Take supplements and check out regularly🏥

Take supplements at least once in a month. It helps rebuild all the necessary nutrition missing in your body.

9. Cure source not symptoms💊💉

Most people will buy drugs for an signs they feeling even if it repeat several times they will still go for the same drug. That is a wrong decision every/most sickness or disease have signs and symptoms which tells you that a particular health problem is about to occur. People should not stop the signs instead the sickness itself.

Stopping the signs or symptoms of a sickness or disease can bring harm to you.

Go for test before any treatment.

10. Plan your day🤳🧔

Schedule your daily activities, avoid procrastinating it can lead to anxiety and anxiety can cause various health issues.

Sleep early and you will wake early A good plan equals a good health.

How To Manage Childhood Blindness

Childhood blindness is an important cause contributing to the burden of blindness. Blindness in children can be defined as a visual acuity of <3/60 in the eye with better vision of a child under 16 years of age.

This generally means that the child cannot see something three feet (about one meter) away, that another child could see if it was 60 feet (about 20 meters) away.

Human Eye

Here are some causes of Childhood Blindness ;

There are many causes of blindness in children. Blindness may be due to genetic mutations, birth defects, premature birth, nutritional deficiencies, infections, injuries, and other causes. Severe retinopathy of prematurity (ROP), cataracts and refractive error are also causes.

The most frequently affected parts of the eyes are:

• Whole globe (36%)
• Cornea (36%)
• Lens (11%)
• Retina (6%)
• Optic nerve (5%)
• Uvea (2%)

Mechanism

Childhood blindness has many causes, and each cause has its own method of damaging the eyes.Leber congenital amaurosis primarily affects the retina, typically severe visual impairment begins in infancy.

Mutations in Aryl hydrocarbon receptor interacting protein like-1 have been linked to Leber congenital amaurosis (LCA).

Diagnosis

The diagnosis of childhood blindness is done via methods to ascertain the degree of visual impairment in the affected child doing so via dilating eye drops and the proceeding eye exam.

Prevention

Vitamin A
Vitamin A supplementation plays an important role, specifically vitamin A deficiency is a top causes of preventable childhood blindness.

Though in measles cases, the administration of the vitamin to offset visual impairment has not been proven effective, as yet.

Treatment

Whether blindness is treatable depends upon the cause. Surgical intervention can be performed in PCG which is childhood glaucoma, usually starting early in childhood. Primary congenital glaucoma is caused by an abnormal drainage of the eye. However, surgical intervention is yet to prove effective.

Management

Braille is a universal way to learn how to read and write, for the blind. A refreshable braille display is an assistive learning device that can help such children in school.

Schools for the blind are a form of management, however the limitations of using studies done in such schools has been recognized.

Children that are enrolled presently, usually, had developed blindness 5 or more years prior to enrollment, consequently not reflecting current possible causes.

About 66% of children with visual impairment also have one other disability (comorbidity), be it, intellectual disabilities, cerebral palsy, or hearing loss.

How to stop masturbation

Masturbation is a relatively common activity. It can help to reduce stress, burn calories, and promote relaxation. At the same time, masturbation can also become unhealthy if it starts to interfere with your relationships, work or school life, or home responsibilities. Fortunately, there are some things you can do to control your urge to masturbate so you can focus more important things in your life.

Motivating yourself

Motivate yourself by reminding yourself that abstaining will increase sexual performance, because if you don’t do it as much you will have more energy and be more easily aroused when you have sex with someone, whoever it may be, and also you will have a stronger orgasm since you are less desensitized to the feeling. For optimum hormone levels, keep masturbation to no more than once a week. Studies in men have shown that not masturbating for up to a week slightly increases testosterone, after this, it goes back down.

Set tiny goals for yourself

Set tiny goals for yourself, start with going three days clean, the third day is the speed bump, get past that and you know that you’re committed. Then go a week, then 10 days, then two weeks, then 17 days, etc.

Do exercise daily in the evening, this will make you tired at night.

And since masturbation is often done at night, so when you are exhausted, you will give preference to sleep, not to masturbation.

If you have an urge, read an innocent book that does not mention any sexual jokes of any kind, or a kids book

Avoid sitting on your bed.

Use a table/chair, and always sit with other people.

When the urge is very intense take a cold shower.

It is not only shown to calm the mind but has many other benefits to overall health and energy.

When you feel the urge to masturbate, take a brisk walk or jog.

Always try to occupy yourself when the urge arises.

Try fasting.

Abstain from food or drink in a few hours every day can distract your mind from sexual urge. Fasting will also act as a diet from stimulating food or drink for a certain period. If you do it regularly you will have better control upon your urge.

Don’t accommodate lustful thoughts

If you come upon a certain thought, urge, or your lustful thoughts come into your mind, immediately think about a different topic such as baseball, football, etc.

If you have a problem with masturbating in the shower, set a short timer and try getting out before that timer goes off.

It’s easier to stop if you are in a relationship where your partner can help you in it.

For example, spend time watching a movie, going shopping or even going for sports with your partner. This ensures that the urges are no longer there and you will eventually forget about it.

Take it one day at a time.

If you commit to avoid masturbating for the next month you will inevitably fail to do it and will just feel more depressed and hopeless than ever before!

If you are religious, consider asking a religious leader for help if you are comfortable discussing the subject with them.

Request a private appointment with your priest, pastor, bishop, imam, rabbi, or other religious leaders, and see if his or her advice can help you.

Avoid loneliness

If you are lonely at night, seek help from a friend who helps you to fix this issue that will make sure you’re not lonely. Talking to someone can help distract you and break the habit.

Think positively

Think positively and avoid inferiority complex, learn how to cope with loneliness by doing different things like creative works; that way you have little or no time for masturbation.

How to get whiter Teeth

Using Whitening Strips

Find the appropriate whitening strips.

They should be approved by the American Dental Association (ADA) and shouldn’t contain chlorine dioxide, which can actually damage your enamel. Whitening strips should be made of polyethylene and you can find them at your local drugstore or even a supermarket.
There will be two strips: one for your lower teeth and one for your upper teeth. Each will be lined with a gel that will help the strips adhere to your teeth.
The average cost of whitening strips is about $30.

Brush and floss your teeth thoroughly.

This will help remove any build-up that will prevent your teeth from being whitened, and it will also help to maintain the results of whitening your teeth for longer. Flossing your teeth will remove plaque in between your teeth and will ensure that this area is whitened as well. Also be sure to get your gums, too.

Study the instructions.

Each package of whitening gel is slightly different, so check out the instructions to see how to apply the strips, how long to leave them on, and how often they should be used. Most strips are used for about half an hour twice daily. Some have to be thrown out after they’re used while others will simply dissolve in your mouth.
Try to avoid swallowing while you are whitening your teeth to avoid ingesting the whitening chemicals.

Apply the strips over your teeth.

Apply the strips firmly over your teeth, running your fingers over the strips to help the gel stick to your teeth. Avoid moving your tongue too much or you’ll get gel all over your mouth. This won’t be harmful, but it can feel a little unpleasant. Leave the strips on your teeth for the given amount of time on the instructions.

Remove the strips.

After the right amount of time passed, gently remove the strips from your teeth and throw them out. If they dissolve, you can skip this step.

Rinse your mouth.

Rinse it thoroughly until you have removed the remaining gel from your mouth. Continue using the whitening strips for the amount of time that is recommended in the instructions, and wait to see the results.

You can also brush your teeth with a fluoride toothpaste after you finish the treatment. This will help to protect your tooth enamel.

If you use the right strips correctly, you’ll be able to maintain the results for up to four months.

Using whitening gel/toothpaste

Use whitening gel.

Find an ADA-approved gel to use on your teeth and read the instructions to understand the process of using a whitening gel. Then, brush the gel onto your teeth with a small brush, just as you normally would — for at least two minutes. Then, spit out the remaining gel and rinse out your mouth until the gel is gone.
Whitening gels do not use a strong bleaching agent, so sensitivity is unlikely.

Continue using the whitening gel twice a day for fourteen days, or for however long the product is recommended on the instructions. You’ll see results in just a few days.

Use whitening toothpaste.

Make sure the toothpaste is ADA approved before you purchase it. ADA approved whitening toothpastes whiten your teeth by gently removing their surface stains through polishing, chemical chelation, or other processes that do not require bleach. You can find many of these toothpastes over the counter.

Use the toothpaste just as you would use any other toothpaste, brushing your teeth for at least two minutes and then rinsing your mouth.

With these tips I assure you a white teeth

6 Things Your Urine Say About Your Health

The kidneys play crucial roles in the body, notable among which is the

formation of urine, through the medium of urine the kidneys eliminates excess water ,toxin and nitrogenous waste product of metabolism like urea from the body.

However,you need to look at your urine because it says a lot about your health and your diet,which can help you with daily nutrition intake . The color of your urine reveals whether you are hydrated enough,what types of food you eat,if you have an infection,and if you are on medication or vitamins.Below are the discussion of various possible colors of urine and what they could signify.

1. strawyellow to amber

A healthy person urine is typically yellow.Because of uroblins which is also known as urochomes ,a pigment that turns urine yellow . Your urines carries these uroblins , when diluted with water your urine turns to a light or almost clear meaning you are hydrated.

2. Cloudy urine

This means that you have some phosphate in your urine , which can lead to kidney stones. If your urine is constantly cloudy ,it could also mean you have an infection. If cloudiness get worse and you experience burning, please see a doctor.

3. Blue or Green urine

This means that you are changing medication or vitamins. If you are not on medication or taking vitamins please see a doctor.

4. Smelly urine

Urine does not have the best odor, but you can tell when there is a foul smell. Usually coffee or asparagus, make an appointment to see the doctor.

5. Pink or red urine

It may mean you have had blueberries, or any reddish type of food. Again, medication may be the reason your urine changes color. It could also mean there is blood in your urine, either from vigorous exercise or due to an infection. If your urine does not clear up in 24 hours, go see a doctor.

6. Florescent yellow or orange urine

This means you have had a lot of vitamin c , carrot or any food that is orange. Some medication may turn urine orange or brown, it may mean that you have bile in your urine. Brown urine can suggest liver problem as well. Go see a doctor.

Who would have thought your urine can say so much about your health, drink plenty of water, eat right, and pay attention to the color of your urine.

Human immunodeficiency viruses (HIV)

What is HIV?

The human immunodeficiency viruses (HIV) are two species of Lentivirus (a subgroup of retrovirus) that causes HIV infection and over time acquired immunodeficiency syndrome (AIDS).

AIDS is a condition in humans in which progressive failure of the immune system allows life-threatening opportunistic infections and cancers to thrive. Without treatment, average survival time after infection with HIV is estimated to be 9 to 11 years, depending on the HIV subtype.

How HIV spreads

HIV is a sexually transmitted infection and occurs by contact with or transfer of blood, pre-ejaculate, semen, and vaginal fluids.

• By blood products (unclean needles or unscreened blood).
• By mother to baby by pregnancy, labor, or nursing.
• By having unprotected vaginal, anal, or oral sex.

Till now no cure exists for AIDS, but strict adherence to antiretroviral regimens (ARVs) can dramatically slow the disease’s progress as well as prevent secondary infections and complications.

Symptoms of HIV

HIV symptoms can come up within a few weeks of infection, symptoms like;

• Flu-like symptoms such as fever, sore throat and fatigue can occur. When HIV is progress to AIDS, it symptoms include;
• weight loss, fever or night sweats, fatigue and recurrent infections.

HIV destroys the immune system and shorten one’s life but having HIV is not a life sentence.

You can live long with HIV when you get tested, start treatment, and live a healthy life.

Prevention

HIV can be prevented by:

• Abstinence from sex .

• By using condom and use a new condom every time you have sex.

• Sex with single partner, don’t have multiple partners.

• Always use clean needles.

• Consider male circumcision.
• Having a pregnant mother? get medical care right away if HIV positive.

World Hypertension Day

17 May
According to Wikipedia, World Hypertension Day is a day designated and initiated by The World Hypertension League (WHL), which is itself an umbrella to organizations of 85 national hypertension societies and leagues. The day was initiated to increase the awareness of hypertension. This was especially important because of the lack of appropriate knowledge among hypertensive patients. The WHL launched its first WHD on May 14, 2005. Since 2006, the WHL has been dedicating May 17 of every year as WHD.

In 2005, as the inaugural effort, the theme was simply ‘Awareness of high blood pressure’. The 2006 theme was ‘Treat to goal’, with a focus on keeping blood pressure under control. The recommended blood pressures are less than 140/90 mmHg for the general population and for the hypertensive population without any other complications, and less than 130/80 mmHg for those with diabetes mellitus or chronic kidney disease.

These are the cut-off values recommended by international and Canadian guidelines. The 2007 WHD theme was ‘Healthy diet, healthy blood pressure’. Through such specific themes, the WHL intends to raise awareness not only of hypertension, but also of factors contributing to an increase in the incidence of hypertension and on ways to prevent it. In an effort to empower the public, the theme for 2008 was ‘Measure your blood pressure…at home’. Recent reports confirm the ease, accuracy and safety of blood pressure measurements using home monitors.

For the five-year period 2013-2018, the theme of WHD will be ‘Know Your Numbers’ with the goal of increasing high blood pressure awareness in all populations around the world.

Facebook announces new steps in effort to allow users to ask health questions anonymously

Facebook announces new steps in effort to allow users to ask health questions anonymously

Millions of Facebook users have joined groups to talk about health care issues ranging from rare disease diagnoses to chemotherapy side effects. Now, the technology giant is taking steps it hopes will encourage those conversations while affording users more privacy.

“There are a lot of people with sensitive questions [who] are not comfortable asking a question in a group where they have to tie their identity to that question,” said Hema Budaraju, the product management director for health at Facebook.

The company announced Tuesday that it will create a new type of community: health support groups. Once groups are designated as health support communities, users will be able to easily ask the administrators to post questions on their behalf.

Not everyone is convinced the move is a milestone — or that it gets to the heart of privacy concerns around sharing health information on Facebook.

“That sounds, to me, a lot like managing people’s well-founded anxieties without actually making any structural changes,” said Kirsten Ostherr, a media scholar and digital health technology researcher at Rice University. Ostherr said the change doesn’t address broader concerns about how third parties can access and use sensitive user data, such as personal health information.

Facebook is facing continued criticism about how it protects users’ data, including information from users who joined closed groups.

Users have to submit requests to join closed Facebook groups, and only the current members of a closed group can see who else is in the group. But that wasn’t always the case.

In 2018, members of a closed group for women with the BRCA gene mutation discovered that people who weren’t in the group could access their names, email addresses, and participation in the group. That incident sparked a Federal Trade Commission complaint, filed earlier this year, which alleges that Facebook didn’t do enough to secure personal health information.

Despite the company’s subsequent decision to restrict access to closed groups, some advocates argue it still has to do more to protect sensitive information.

“People are really quite vulnerable when they’re facing health concerns. It’s the exploitation of that vulnerability by the platform and third parties that is most troubling,” Ostherr said.

House lawmakers sent a letter to Facebook in February questioning the company about whether closed group members are properly notified that “their personal health information may have been accessed by health insurance companies and online bullies, among others.”

“Labeling these groups as closed or anonymous potentially misled Facebook users into joining these groups and revealing more personal information than they otherwise would have,” lawmakers on the House Energy and Commerce Committee wrote.

Under the new system, members of a health support group won’t be able to tell who submitted a question when it’s posted by the administrator. But the administrator will be able to see who made the request, which means it’s not completely anonymous.

Ashley Greiner, a 38-year-old woman who was diagnosed with congestive heart failure in 2016, said the groups have provided a valuable way for patients to connect with each other about their conditions.

“It’s somewhere to vent. It’s somewhere to share your concerns. It’s somewhere to ask questions and get educated,” said Greiner, who formed a Facebook support group for other CHF patients.

Greiner was part of a pilot test for the new system and was identified by Facebook as someone who would be willing to be interviewed about the experience.

She said that she’s hopeful the new option for anonymity — which has already been rolled out in her support group — will help more members feel comfortable sharing their experiences. In particular, she said, she thinks the option will be useful for people who are embarrassed about their symptoms or who don’t like disclosing personal information on Facebook.

Ostherr said she would advise people who join Facebook groups to talk about health issues to avoid sharing lab test results and other identifiable health care data. She also said that people who connect with each other through Facebook health groups could move some of their conversations to other, more private platforms.

“People should try to get the benefit that they can [from the groups] with minimal exposure of personal information,” she said.

StatNews