Being healthy is a big deal

A healthy lifestyle requires balance in the foods we eat, beverages we consume and the way we carry out our daily activities.
A healthy diet is one that helps improve overall body health. It provides the body with essential nutrition like essential amino acids from protein, adequate calories, essential fatty acids, vitamins, minerals and fluids. A healthy diet provides human nutrition without exposure to toxicity or excessive weight gain from consuming excess amounts.
A balanced diet includes avoiding too much of some foods and making sure you get enough of others. Properly balanced diet is important for lowering health risks such as obesity, heart disease, hypertension, diabetes and cancer. Stock up on healthy foods.
When you shop or plan to cook each day, make use of the nutrition fact label to eat healthier. The label makes it easy to determine the amounts of nutrients in a product compare to the other. Strive for a diet that emphasizes fruits, vegetables, whole grains, low fat or fat-free milk, fish, poultry, beans and nuts. The label is not only to limit fat and sodium but also to increase nutrients that promote good health and protect from diseases.
Whether you are consuming protein, fats or carbohydrates, they all contain calories. So, if your diet focus is on any one of them alone, you are missing it. The new approach to eating healthily means we’re positively encouraged to eat a wide range of food as no single food provides all the calories and nutrients we need to stay healthy. If you need to gain weight or lose weight, you will need to balance the scale in one direction or another to achieve your goal.
To follow a healthy eating plan:
1. Eat breakfast everyday. Eat fresh fruits, oats or yoghurt for healthy breakfast.
2. Use fat and oil sparingly. Eat only small amount of mayonnaise, cakes, biscuits, crisps and confectionery.
3. Limit foods and beverages with added sugars. Watch out for hidden sugars.
4. Reduce sodium for your health to help reduce risk of heart disease.
5. Reach for healthy carbohydrates like whole grains to improve digestive functioning.
6. Eat more fish. Fish is a rich source of protein
7. Eat fruits and vegetables. They provide a range of vitamins and minerals, low in calories and fats but high in fibre.
8. Have no more than 6g of salt per day to decrease risk of hypertension.
9. Drink plenty of water to prevent dehydration, helping the body get rid of waste products, transport nutrients and oxygen around the body in the blood.
10. Go for high fibre foods like oats, potatoes and cereals where available. They provide fibre, vitamin B and small amounts of calcium and iron.
Regular physical activity is also important for our overall health and fitness. It helps one control body weight by balancing the calories one take in from food with the calories one expand each day. Do exercise regularly to strengthen the muscles. You don't have to be an athlete to benefits from regular physical activity. Start by walking briskly for 10mins a day, 3 days a week and build up slowly from there.
Communities can affect people’s health decisions. Food high in fat, added sugar and calories are easy to find and often cost less than healthier food like fruits and vegetables. Also, people may lack access to safe places where they can be physically active.
Be good to yourself by getting enough sleep, surrounding yourself with people whose company you enjoy, practice deep breathing while relaxing your muscles, eat healthy foods and try new exercise that spark your interest.
A good balance between exercise and food intake is important. It helps to maintain muscle strength and a healthy body weight.
You are what you eat or do for better or for worse. Make it a lifestyle and not a duty!!!

World Hepatitis Day 2015: Prevention of viral hepatitis

World Hepatitis Day observed on July 28 of every year is aimed to raise global awareness of hepatitis, to encourage prevention, diagnosis and treatment. Hepatitis affects hundreds of millions of people worldwide causing acute and chronic disease and killing close to 1.4million people every year.
Hepatitis is an inflammation of the liver which can be self-limiting or progressive to fibrosis, cirrhosis or liver cancer. It is caused mainly by virus. Other causes includes: liver damage from alcohol or poison, medicines such as an overdose of paracetamol, immune cells in the body attacking the liver. 

There are 5 main hepatitis viruses, referred to as type A, B, C, D and E. 

Hepatitis A Virus (HAV) is present in the faeces of infected person and is most often transmitted through consumption of contaminated food or water. People in areas with poor sanitation are prone to contract the virus. No specific treatment for HAV other than to relieve symptoms. Safe and effective vaccines are available for HAV.
Hepatitis B Virus (HBV) usually occur as a result of parenteral contact with infected body fluids like receipt of contaminated blood or blood products, invasive medical procedures using contaminated equipments, mother to baby at birth, family member to a child and also by sexual contact through the semen. It poses a risk to healthcare workers who sustain accidental needles stick injuries while caring for infected HBV patients. A serious liver damage occur, which eventually results into cancer. Safe and effective vaccines are available. Chronic hepatitis B is treatable with antiviral medication.
Hepatitis C Virus (HCV) is mostly transmitted through infective blood. Sexual transmission is also possible but is less common. In HCV, unlike HBV, liver cancer risk is only increased in people with cirrhosis. There is no vaccine available for this virus. Chronic hepatitis C is treated with antiviral medication.
Hepatitis D Virus (HDV) occur only in those who are infected with HBV. The dual infection of HDV and HBV can result in a more serious disease and worse outcome. Hepatitis B vaccines provide protection from HDV infections.
Hepatitis E Virus (HEV) is also transmitted through consumption of contaminated food or water. It is the common cause of hepatitis in developing countries. Vaccines are developed but are not widely available.
Not all forms of hepatitis are infectious. Obesity can be a cause of liver damage which can lead to inflammation. A person may have an autoimmune related injury, a metabolic disorder or genetic problem. These are known as non-infectious because they cannot spread from one person to another.
Uncommon types of hepatitis includes hepatitis X, hepatitis of an unknown virus and hepatitis G which is caused by HGV. There are no symptoms, but mild when there are symptoms.
Initial symptoms of hepatitis are similar to that of flu. Other symptoms are jaundice, dark urine, headache, abdominal pain, fatigue, loss of appetite, nausea and vomiting.
Physical exam can be done by looking for fluid in the abdomen, yellowing of the skin and enlarged and tender liver. Laboratory test to diagnose includes: ultrasound of the abdomen, liver function tests, liver biopsy to check for liver damage, test to diagnose hepatitis A, B and C and autoimmune blood makers.
Hepatitis can heal on its own with no significant consequence or can progress to scarring of the liver. Acute hepatitis lasts under 6 months while chronic hepatitis last longer. Treatment will vary , depending on the cause of the liver disease.
Hepatitis can be prevented through the following:
1. Cleaning blood spills with household bleach and water.
2. Avoid sharing of personal items such as razors.
3. Do not get tattoos or body piercings with instruments that have not been cleaned properly.
4. Avoid sharing drug needles or other drug equipments.
5. Always wash hands well after using the restroom and when you come in contact with an infected person’s blood, stools or other bodily fluid.
6. Avoid unclean food and water.
7. Use latex condoms which may lower the risk of transmission.
8. Vaccines are available to prevent hepatitis A and B. Vaccine is thought to be effective for 15-20 years or more. Get vaccinated.
Say YES to a hepatitis-free generation.

Chelsea Focus

Chelsea has become a force to reckon with in Europe. The acquisition of the club by the Russian billionaire, Roman Abrahmovic, and the coming of Jose Mourinho, after winning the UCL with FC Porto.
Jose Mourinho returned to Chelsea after a short stinct with Real
Madrid. The 2013/2014 season was not a good one for the club, as they went trophiless, finishing third in the league behind Liverpool and Man City.
The return of Thibaut Courtois from Atletico Madrid loan, and the
signing of Filipe Luis, Cesc Fabregas and Diego Costa made Chelsea a
winning team. Defending the 2014/2015 BPL trophy which they won in a fantastic fashion would be a greater success for the club.
Now let's take a look at the team and how they are fared.
Thibaut Courtois has made the keeping position is own, even before the departure of the long serving Petr Cech to Arsenal. Asmir Begovic has been signed to replace Cech.
The defensive set up of Chelsea is one of the best in Europe. Despite
the contract extension given to John Terry, Chelsea are still interested in bringing in a long term replacement for the club legend.
Jose Mourinho has been looking towards the direction of the young
Everton defender, John Stones. Though Everton has made their
displeasure known concerning the offer from Chelsea, they also
insisted that only a record fee for the youngster can lure them to
consider their offer. After just a season at Stanford Bridge, Chelsea is considering selling Filipe Luis back to Atletico Madrid, with the
club considering getting Abdul Baba Rahman from Augsburg as his
replacement.
"I love the Eiffel Tower, but i can't have it in my garden." These
were the words of Jose Mourinho about Paul Pogba. Chelsea is a team that plays two midfielder to shield the back four and also initiate attack. To have Pogba partner Nemanja Matic in that position would be deadly combination. If the words of Mourinho is anything to go by, then we shouldn't be expecting a deal for him. A midfielder who can
readily replace Cesc Fabregas when burns out in the second half of the
season should be considered.
Going forward, though the work rate of Willian is commendable but his
contributions towards goals and assist is minimal, while Juan Cuadrado has also not replicated the form that brought him to England. There has been rumours linking Cuadrado back to Italy.
The departure of Didier Drogba has brought about the signing of
Radamel Falcao from Monaco, whose last season loan to Man United was not successful, but has been given yet another opportunity in England with Chelsea this time to prove his worth.
Can they defend their trophy?

The forgettable vitamin: Biotin

Biotin is a coenzyme (coenzyme R) and a B vitamin (vitamin B7). It is also known as vitamin H. It is necessary for cell growth, production of fatty acids and metabolism of fats and amino acids. It supports health of skin, nerves and digestive tracts.
Biotin is helpful in maintaining a steady blood sugar level. It was shown to stimulate the secretion of insulin from pancreas, decrease insulin resistance and helps to treat some types of nerve pathology such as peripheral neuropathy that can result from diabetes. It can also be combined with chromium to improve blood sugar. Long term use of anti-seizures drugs such as carbamzepine and phenytoin can reduce blood level of biotin.
High doses of biotin may play a role in stopping and reversing progression in progressive multiple sclerosis.
Biotin is necessary to build healthy fats in the skin. These fats keep the skin flexible and moist and when they are gone, the skin becomes flaky and irritated which then cause rash.
It also helps strengthen brittle nails and hair. Biotin is a valuable tool in hair growth because is vital to cell proliferation. When they are ingested, they react with cell enzymes and plays a vital role in producing amino acids which are the building blocks of protein. Vitamin A and B6 are also beneficial for hair growth.
Deficiency is extremely rare due to its wide distribution in foods and the ability to synthesize biotin in the gut. Deficiency symptoms include alopecia (hair loss), hallucination, dermatitis, conjunctivitis, depression, numbness and tingling of the extremities and lethargy.
Mild biotin deficiency is often seen during pregnancy and poses a risk for abnormal development of the foetus such as cleft plate. Taking multivitamin with atleast 30mcg of biotin per day in addition to folic acid to decrease the risk of deficiency is required.
Biotin can be gotten in foods naturally. Peanuts and tomatoes are excellent sources of biotin. Other sources are yoghurt, walnuts, carrots,onions,eggs, almonds, oats, sweet potatoes, leafy green vegetables,banana, cucumber, strawberries, liver and water melon.
Recommended daily dosage:
0-6months – 5mcg
6-12months – 6mcg
1-3years – 8mcg
4-8years – 12mcg
9-13years – 20mcg
14-18years – 25mcg
19years and above – 30mcg
Pregnant women - - 30mcg
Lactating women – 35mcg
Stay healthy with biotin!!!

Manchester City Focus

Winning a league is difficult, defending it is more difficult and tasking. This is a lesson Man City have learnt in a hard way. On May 13, 2012, Roberto Mancini led Man City to their first BPL trophy, which was a dramatic night for both the red side and the blue side of Manchester. Man United had already defeated Sunderland by a goal, and were ahead of City on the log. Only for a late Sergio Aguero's goal, tilted the trophy to their side on goals difference. City struggled to replicate the great form that gave them this league the following season, falling behind the leader and eventual winner Man United.
City came back better in the 2013/2014 season, they won their second BPL trophy in three years on May 11, 2014. They were also pushed to the last day by Liverpool, who also had a wonderful season by every standard.
They failed again in 2014/2015 to convince that they could retain the trophy they won the previous season. They lost the title to Chelsea, who were more like a run away champion.
This is an avenue for City to re-write their wrongs, the transfer market is open, getting in the right players who can help their quest for another league title.
The goalkeeping position has been in the safe hands of Joe Hart, who truly proved himself as on of the best goalkeepers against Barcelona last season. Willy Caballero can always debutize for him when need be.
City's defence was a major let down last season. City's captain Vincent Kompany didn't play up to the level we know, and the record signing for a defender Eliaquim Mangala was a major flop. The onus is now on the manager to work on these guys to deliver their best next season. City has a solid midfield "on paper". The absence of their midfield general (Yaya Toure) to represent his country at the Africa nations cup really affected them, and his return from the competition didn't help much, due to fatique. There were speculations linking him with Inter Milan to reunite with Roberto Mancini, and City also considering replacing him with Paul Pogba. All those rumours have been put to rest. James Milner ran down his contract with the club and also failed to renew, he has move on to Liverpool on a free transfer. City has replaced him with his compatriot, Fabian Delph of Aston Villa.
Sergio Aguero was the only stand out attacker City has, with th likes of Jesus Navas and Samir Nasri contributing little or nothing going forward in terms of goals. Raheem Sterling has been signed from liverpool to add more going forward. A certain Patrick Roberts has also been signed for the future. City will consider allowing Edin Dzeko and Stevan Jovetic leave the club for the right price.
Can City make it three out of five?

Health consequences of oral sex

Oral sex is a sexual activity involving contact between a person’s mouth and their partner’s genitals. Oral sex also known as “blow-job” is a practice that is common amongst the youths and adults alike. Some youths practice this when they don’t want to have sexual intercourse with their “partner”, while others engage in it as a pre sex. Married couples are not left out, even though they have the right and liberty to do whatever they want as couple, the act might be unethical and not hygienic for a partner thereby raising objections to it.
These are some reasons people go into oral sex:
1. Curiosity: This is definitely the first reason. This was how it all started for everyone who is into the “game” today. Someone must have started this out of his/her own curiousness or yearning to satisfy his/her partner. Others have read, watched or heard about it, and have gone into it to see how it feels like.
2. Seeking pleasure: People practice oral sex for the pleasure they derive from it, like I said earlier, a man/woman might not be in the mood for a real sex, at the same time, they want to be satisfied.
3. Improving relationship: Some people are of the opinion that having oral sex with their partner would help improve their relationship. A lady once told me that so many men enjoy oral sex, some might be shy to ask for it, but deep down, they desire it. She said she would do it (that’s if she is not doing it yet) to improve her relationship.
4. Gaining popularity: This thought is common amongst the youth when they want to prove to their partner how good they are sexually and how in tune they are with the latest moves on bed, in order to be popular amongst the ladies/men folks.
There are consequences or side effects to oral sex. You can have the whole pleasure in the world, improve your relationship and gain a reputation for yourself, as the best oral sex machine. All these are at a serious risk. Consequences are as follows:
It is possible to acquire several forms of sexually transmitted diseases such as gonorrhoea, chlamydia and syphilis through oral sex if the other person is infected as the genital wonts be protected or covered before the action. They can be transmitted to the throat through oral sex. Gonorrhoea germ can cause inflammation, formation of pus and sometimes soreness in the throat but often causes no symptoms at all and the person just carries it. Syphilis usually appear on the genitals or or the anus but do occasionally appear on the lip as a result of oral sex.
Other infections transferred by oro-anal sex includes salmonella, shigella and campylobacter which are dangerous bowel organisms. Shigella causes severe stomach cramps, diarrhoea and fever. Threadworms among other worms can be transmitted by oro-anal contact.
Herpes simplex virus (HSV) infection which is the commonest cause of genital ulceration has 2 types: type 1 and 2. Type 1 affects mainly the lip causing cold sores while type 2 causes blisters on the genitals. Genital herpes is characterised by small blisters either on the penis or vulva or other parts of the female genital tract. These blisters rapidly break down to form small painful ulcers. HSV can cause pharyngitis, an inflammation of the throat with ulcer formation.
The genital area can be affected with Human Papilloma Virus (HPV) thereby causing mouth and throat cancer. This is a deadly place to have this disease because it is very difficult to operate on.
HIV can also be contracted through oro-anal sex, though risk is low but it is absolutely not safe.
If you feel you’ve taken a risk with oral sex, go to the nearest genitourinary medicine (GUM) clinic next to you for a check-up.

Manchester United Focus

Ever since the departure of the most successful league manager (Sir Alex Ferguson), United have been finding it difficult to compete at both the domestic and European level. With the appointment of a successor in David Moyes, United ended up in the 7th position, which couldn’t qualify them for any of the European competition, thereby bringing an end to his reign as the manager of the club. So many excuses were given for his failure, one of which was the lack of activities in the transfer market.
Louis van Gaal came on board after a successful outing with the Netherland national team at the world cup in Brazil. The likes of: Luke Shaw, Ander Herrera, Angel Di Maria, Radamel Falcao and Daley Blind were brought into the club, which took their spending for that summer to around €120M. United finished in the top four, which was their target for the season, but their performances weren’t “united like”. Though they struggle with injuries at some point, but a slow start had already defined their season.
The rebuilding process for the 2015/2016 season has already began with the signing of some key players.
The goalkeeping position has been in doubt since last season, when the No1 goalkeeper who was also the best player by a mile in the united squad last season (David De Gea) has refused to commit his future to the club by extending his contract which is entering into the final year. The goalkeeper has been linked with Real Madrid. Though the Spanish outfit wants him, with the departure of their longest serving goalkeeper (Iker Casillas), but are sure not ready to a huge sum for a player who is going into his last year of his contract. With United not willing to sell him cheap, and Real not meeting their asking price, they will have to wait till the end of the season to get him on a free transfer. United might also have to do without the services of their No 2 goalkeeper (Victor Valdes) who might be heading to Valencia on a season long loan, after being left out of the tour to America.
United’s defence has been a major talking point since the departure of Gary Neville, Rio Ferdinand and Nemanja vidic. The defence was a major suspect last season. Matteo Darmian has been signed to replace Rafael at right-back, who could be on his way out of the club and a possible addition of a central defender (Nicolas Otamendi or Sergio Ramos) could partner any of Chris Smalling or Phil Jones.
A midfield set up without Michael Carrick last season, was a midfield without an anchor man, a dictator of the game. The 33year old man is prone to injury, and as such, the midfield was without a leader, causing Wayne Rooney to be deployed in that position. United have solved the problem with the additions of Bastian Schweinsteiger and Morgan Schneiderlin, who are coming with wealth of experiences at the local and European stages.
Going forward, United refused to make the loan deal of Falcao permanent because of his below par performance last season, and Robin Van Persie also sold out of the club. The record signing (Angel Di Maria) might also be sold to PSG. Memphis Depay has been signed to play either on the wings or with Rooney up top. Nicolas Gaitan might come in, in place of Di Maria. A supporting striker is on the card, with players like: Benteke, Kane, Lewandowski and Cavani being considered.
This is a club side on the rise.

Antibiotics: Misuse, Resistance and Consequences

Antibiotics are strong, efficient medicines that fight bacterial infections either by stopping the bacteria from multiplying or killing them. They can also be used against certain fungal infections and some parasites. They can be life savers when used properly.
Antibiotics can be given before hand in surgery to prevent infection. This is called “prophylactic use of antibiotics”.
Overuse or misuse of antibiotics are the key factors contributing to antibiotic resistance. Bacteria are said to be antibiotic resistant when antibiotic drugs no longer have effect on certain strain of bacteria. Drugs that used to be standard treatments for bacterial infections are now less effective or don’t work at all.
Antibiotics should not be used for viral infections like common cold, flu, most coughs, most sore throat etc. Bacteria that are either beneficial or at least not causing disease in the body are been attacked by antibiotics when they are misused. This mis directed treatment can then promote antibiotic resistant properties in harmless bacteria that can be shared with other bacteria. If you have an infection, it is important to know whether it is caused by bacteria or virus.
Antibiotics are overused or misused by taking self medication, taking left over from previous prescription, taking for quick relief from symptoms regardless of the cause of illness, getting directly from the pharmacy without prescription, not taking the drug exactly as prescribed.
Antibiotics that are commonly overused or misused includes flagyl, tetracycline, doxycycline, septrin, ampiclox, amoxil and ampicillin. Common practice are using 4 400mg tablets of flagyl and 2 capsules tetracycline at once to treat acute diarrhoea, treating acute sore throat with just 2 tablets of septrin or 1 capsule of ampiclox, treatment of cough with just a capsule of amoxil and some even use ampiclox to flush the system etc.
If you take an antibiotic only a few days, instead of the full course, the antibiotic may wipe out some but not all of the bacteria, the surviving bacteria then become more resistant and can be spread.
When bacteria becomes resistant to 1st line treatment, the doctor will have to resort to less conventional medicines which are more costly and associated with serious side effects, hence, increased risk of complications and even death. Other consequences are increased cost associated with prolong illnesses, expenses of additional tests, treatment and hospitalization etc.
Know that before bacteria can multiply and cause symptoms, the body’s immune system can usually destroy them. There are special white blood cells that attack harmful bacteria. But occasion when it is too much and some help needed, then go for antibiotics.
You and I play a role in ensuring proper use of the drug to minimize the development of resistance. Always consult your physician before taking antibiotics and always make sure you use as directed. Use antibiotics wisely!!!

Arsenal Focus

The London side have won the FA cup back-to-back. Therefore, becoming the most successful club in that cup competition. That being said, it’s been long we saw an impressive Arsenal side that can compete both at the league, and the European competition. Arsenal have not been afraid to splash the cash in the last two summer transfer windows, thereby showing intent of competing with other big spenders in Europe.
In 2013/2014 season, Arsenal made a statement signing by getting the services of Mesut Ozil from Real Madrid, which many fans didn’t see coming, considering how they have always fare in their dealings. With the inspiration of having a marquee signing and a partnership that worked with Aaron Ramsey, Arsenal were able to clinch a trophy, after many years of being “trophiless”. Alexi Sanchez came with a bigger package from FC Barcelona, even though his transfer fee was not as huge as Ozil. Sanchez inspired Arsenal to defend the FA cup they won the previous season.
Who should we be expecting next to inspire Arsenal to greater things? Perhaps to clinch the EPL trophy to start with. To accomplish that, they would need to strengthen the team in some key areas.
Arsenal never really had much problems with their goalkeepers last season, even though Wojciech Szczesny lost his position to the newly acquired David Ospina, who had a wonderful Copa America by all standards. A good goalkeeper like Petr Cech can’t be in the market without getting “suitors”, who is arguably one of the best goalkeeper ever. Arsenal have got to let one of their goalkeepers leave, which is a reasonable thing to do. David Ospina would be allowed to leave considering his class.
The defence of Arsenal has been decent, but the addition of a new face in the central defence won’t be a bad idea, considering the age of Per Mertesacker and possible injuries to Laurent Koscielny. A loan deal for Calum Chambers would do both him and the club a world of good. A player like Stones of Everton can be considered.
The Midfield of Arsenal is arguably one of the best in the league. Arsenal have renewed the contract of their captain Mikel Arteta, thereby securing the services of one of their defensive midfielder. Arsenal has also been linked with, William Carvalho, Aturo Vidal and Morgan Schneiderlin of Southampton, with clubs like Man Utd and Tottenham also vying for the midfielder. Gunners would only consider the option of getting another defensive midfielder if they eventually sell Flamini.
Arsenal attack force has been decent, though they have three players that can play up front, they’ve always been linked to some strikers like, Carlos Bacca and Jackson Martinez, who have both joined AC Milan and Atletico Madrid respectively. Alexandre Lacazette can be the man to deliver the goods next season for them.
Who will lead Arsenal to glory next season?

Live longer and healthier with Selenium

Selenium is an essential trace mineral i.e your body only needs a very small amount of it. It is  important for healthy immune system, cognitive function, fertility for both men and women, inflammation related to rheumatoid arthritis, skin diseases, cancer, heart diseases and thyroid activity.
Selenium is required for the proper activity of a group of enzymes called glutathione peroxides which play a key role in the body’s detoxification system (when glutathione production is low, the body is less able to eliminate all toxic materials), protect against oxidative stress and also protect the arteries and cholesterol carrying lipoproteins against the damage that leads to heart disease.
Topical solutions containing selenium sulfide are used are used to treat some disease conditions like tinea versicolor, scalp fungus malassezia which causes shedding of dry skin fragment and dandruff.
It is involved in the production of prostaglandins in the body which regulate inflammation and may regulate inflammation associated with rheumatoid arthritis.
Selenium is required to produce thyroid hormone called tetraiodothyronine (T4) and also needed for the conversion of T4 to the more active form triiodothyronine (T3). If the body cannot convert T4 to T3 then thyroid hormone activity will diminish significantly even if enough T4 is being produced.
Selenium anticancer effect includes increased antioxidant protection, regulation of cell proliferation and apoptosis (programmed cell death), triggering DNA repair in damaged cells, suppression of growth of blood vessels supplying nutrients to cancer and inhibition of tumor cell invasion. It also works in conjunction with vitamin E as an antioxidant to prevent formation of free radicals and in return prevent sunburn.
Tuna, cod, sardines, beef, eggs, nuts,garlic, shrimps, chicken and turkey are food rich in selenium. Selenium supplements are also available but it is best to obtain any mineral through food. It is not the individual mineral alone that make certain food an important part of our diet but the synergy of that food nutrients working together. Most refined and processed foods are very low in selenium.
Recommended Daily Allowance (RDA):
55mcg/day for adults(14 and above)
60mcg/day for pregnant women
70mcg/day for lactating women
15mcg/day for 0-6months
20mcg/day for 7months-3years
30mcg/day for 4-8years
40mcg/day for 9-13years
Tolerable upper intake level is 400mcg per day.
The lower doses are recommended to prevent diseases while higher doses are used for treatment of diseases only after diagnosis.
Selenium is a wonderful aid for general health. Live longer and healthier with Selenium.

Madrid Focus

For every unsuccessful season in Real Madrid, someone has got to pay. Carlo Ancelotti had to pay for the failure of the 2014/2015 season. With the appointment of a new manager (Rafael Benitez), they have to get their squad back to the right frame of mind.
Madrid have to get their signings spot on for the new season, and early acquisition and sales of players before or at the early stages of the preseason tour would do them a world of good before the season proper.
With the departure of Sami khedira, Javier Hernandez, and possible departure of some key players, it is only important that Real Madrid replace these players.
There has been a strong speculation linking iker Casillas with FC Porto and a possible acquisition of David De Gea of Manchester United or Kiko Casilla of Espanyol if the deal for Casillas eventually materialises.
In the defensive set-up, Real has signed up Danilo from Porto and their No 1 right-back, Carvajal has extended his contract with the Los Blancos. The future of Sergio Ramos has not been sorted out, with the defender wanting out of the club, there are other defenders that has been linked to the club, to replace Ramos: Nicolas Otamendi and Garay both Argentine International have been linked to possibly partner Pepe next season. Real are also willing to let go of their back up left back Fabio Coentrao.
With Sami Khedira  joining the UEFA champions league finalist (Juventus) on a free transfer, Real have to replace him, with the likes of Illaranmendi and Lucas Silva not experienced enough to replace him. Real has to look elsewhere for a Midfielder, with name of players like Paul Pogba, Aturo Vidal and Grzegorz Krychowiak readily comes to mind.
Real’s attack is still one of the best in Europe. Benitez has been swift to add Lucas Vazquez to their squad. Since Hernandez has returned back to his parent club (Man United), a second striker should be on the card, like Loic Remy or Edin Dzeko.
With Rafael Benitez at the helms of affair, we shouldn’t expect anything shot of rotation.

A Call for Help

My name is Tunmise, a residence of Lagos. I live with my dad and three sisters after I lost mum to the cold hands of death when I was only 12years old. I made a promise to my dying mother on her sick bed to take good care of my family, because I became the mother of the house automatically. My dad made two promises to us, one, to my mother and the other to the children. He told my mum he would take good care of us, and to us, he wouldn’t remarry.
Things were going on smoothly until my dad lost his job, he became so moody and depressed that we could barely stand him. I discovered that one thing was missing in my dad’s life, companionship, he couldn’t empty his thought into another. He was feeling lonely. He resulted into drinking and started having affair with prostitutes. He started keeping late nights, drinking himself to stupor and coming home with prostitutes. My dad contracted STDs from one of his numerous prostitutes, which pushed him away from them for some time.
One Saturday evening, my dad took us out for shopping, which was rather unusual, it was the first time in a long time. We were all tired after having our dinner that my sisters could help but retire to bed immediately. I decided to take my bath before going to bed, only to come out to meet my dad pepping through a hole of the bathroom door. I noticed he was aroused and all he did was smile and head for his room. To say that I was shocked was an understatement. Still thinking on what just happened while in my room, my dad badge into my room almost naked. All I could remember was that I was just shouting Jesus. My dad raped me and promised to take good care of me and my sisters, he would send us to the best schools and give us the good things of life. He also showed me a dagger, that he would kill me with it if I should tell anyone what happened that night, not even to my sisters. My dad has been taking advantage of me at will.
I am now in the University, I don’t want what happened to me to befall my siblings that is why am seeking for your help on what to do. I don’t want my educational pursuit and that of my sisters to end.
Thanks!!!

Is salt healthy for you?

Saltiness is one of the 5 basic taste sensation. Salt commonly known as ‘table salt’ is a mineral composed primarily of sodium chloride (NaCl). It is used for both flavoring and preservation of food. It is also involved in regulating the water content (fluid balance) of the body, treating dysautonomia, for food absorption, cell cleansing, body's pH balance and allergy (when dissolved in warm water). Salt therapy is sometimes used to treat bronchial asthma. It can also be used to fix many of our unexpected items around the house.
Health effects of salt are the conditions associated with the consumption of either too much or too little salt in the diet which can lead to muscle cramps, dizziness and electrolyte disturbances which can cause neurological problems or even death. Drinking too much water without sufficient salt intake puts a person at risk of water intoxication (hyponatremia).
Long term effect of high salt consumption includes stroke, cardiovascular diseases, fluid retention (edema), left ventricular hypertrophy (cardiac enlargement), high blood pressure and stomach ulcer associated with high level of sodium.
There are some other form of salt like iodized salt, iron salt and fluoride salt. Iodized salt consist table salt mixed with small amount of potassium iodide and sodium iodide and dextrose to stabilize the iodine. Iodine is an important micro nutrient for human and deficiency can cause hypothroidism (lowered production of thyroxine), goitre in adult and cretinism in children (enlargement of thyroid gland). Iodine deficiency is the leading preventable cause of mental retardation. Iron salt alleviates iron deficiency anaemia. Fluoride salt can be added to table salt with the aim of reducing tooth decay. Sodium helps muscles and nerves to function properly. Sodium ions are needed in small quantities by most living things for electrical signaling in the nervous system.
Unfortunately, many people don’t realise they are eating too much salt. Why? Because 70% of the salt in our diet comes from processed foods as salt is used as a preservative to prolong shelf life of the product in which it is used. You don't have to add salt to food to be eating too much. Read food label to make sure that you are making low-salt choice. Look at the figure for salt per 100g for ready made food.
High = >1.5g salt (0.6g sodium) per 100g
Low = < 0.3g salt (0.1g sodium) per 100g
The health consequences of taking sea salt or table salt are the same as the content of the sea salt is still sodium chloride. Watch out for your sodium intake, don’t be fooled.
Foods that contain salt includes cheese, olives, bread, prawns, salt fish, soy sauce, yeast extract, stock cubes etc.
Daily recommended maximum amount of salt: salt = sodium×2.5
1-3 years – 2g salt per day (0.8g sodium)
4-6 years – 3g salt per day (1.2g sodium)
7-10 years – 5g salt per day (2g sodium)
11years and above – 6g salt per day (2.4g sodium)
Watch your salt intake!!!

Have pears and stay healthy!!!

Pears are a member of the rose family of plants (rosaceae) and are closely related to apple.
Pear fruit is packed with health benefiting nutrients such as dietary fiber, pectin, antioxidants (flavonols, anthocyanidins, quercetin, lutein, beta-carotene etc), vitamins (vitamin A,B1, B2, B3, B5, B6, B9, B12, C, D, E and K), minerals (calcium, copper, phosphorus, sodium, potassium, sulphur, chlorine, magnesium, manganese, zinc, fluoride, boron and selenium), omega-6 fatty acids, phytosterols, sugars and water which are necessary for optimum health.
Pear can be used in treating constipation by eating them plain or drinking it juice because it contain non-soluble polysaccharides fiber and pectin which has a mild laxative effect. It can be used for acid reflux because they help to absorb excess stomach acids. They also help to alleviate nausea and vomiting. They are approximately 84% water which help to keep stools soft and flush toxins out of the digestive system.
Pear help to boost immune system because they contain antioxidants which help to fight off free radicals and diseases in the body. They help to prevent gallstones, pear contain mallic acid which helps to slowly disintegrate the stones.
Recent research has shown that pear fibers are able to bind together with bile acids in the intestine, lowering the pool of bile acids and decreasing the synthesis of cholesterol. They also bind together a special group of bile acids called secondary bile acids to help decrease their concentration in the intestine and lower risk of cancer development.
Pear antioxidants help to improve insulin sensitivity. Pear is a healthy low calorie fruit and it contain approximately 26g of carbohydrates. Hence, controlling calorie and carbohydrates intake helps to keep blood sugar level balanced, thereby recommended for diabetic patient. Research showed that the combination of apples and pears showed the most consistent ability to lower risk of type 2 diabetes. Low calorie but high fiber diet may help bring significant reduction in body weight which help to reduce the risk of heart disease. Gluthathione, an anti oxidant and anti carcinogen found in pears help to protect against high blood pressure and stroke. Quercetin, also an antioxidant found in skin of pears may help protect against Alzheimer’s disease.
It can also be used for oily skin in form of face pack. Add honey and cream to mashed ripe pear, apply mixture over the face and neck, let it remain for about 15mins and rinse with lukewarm water. Pear and honey blended together help relive symptoms of sore throat.
They are great natural source of energy due to the high levels of fructose and glucose. These natural sugars are also beneficial for the reproductive system.
In pregnancy, pears are good source of fiber that fight against constipation , good source of vitamin C to helps fight against infections, contain folic acid (vitamin B9) which is extremely essential in the first trimester to reduce chances of neural tube defect, also offer some relief of nausea and vomiting.
There are no known side effects associated with eating pear. Eat them while they are fresh to get maximum nutrients benefits.

Overcoming Procrastination

There are several definitions for procrastination: Procrastination is a thief of time, procrastination is leaving what you ought to have done for later, etc. We all have procrastinated in one area or the other like: executing a task, visiting a client, carrying out an assignment, etc. There are three variants of procrastination, depending on what you do instead of working on something: you could work on (1) Nothing (2) Something less important (3) Something more important. The third type of procrastination is a "good procrastination".Various causes of procrastination:
1. Stress :- When you feel stressed out, worried or anxious, it's hard to get things done, leading to procrastination. You can overcome this by finding a way that best help in taking care of stress, like: relaxing a bit, taking some time out to play, etc.
2. Overwhelm :- Sometimes, you may have more items in your to-do list than you can reasonably complete. This can be overwhelming and can cause you to procrastinate on some task, if not all when you can afford it. Options for reducing  being overwhelm are: Elimination, Delegation and Negotiation.
3. Laziness :- Often we procrastinate because we feel too physically and/or emotionally drained to work. Getting enough exercise will do the magic.
4. Lack of discipline :- If your self-discipline is weak, you would find procrastination too tempting to resist. You have to work on your discipline level to live above procrastination.
5. Poor time management :- If you find it difficult to do things at the right time, like retiring to bed, eating, etc, then you have a problem managing time which would result in procrastinating. Being time conscious would help you accomplish task and timely.
Here are some practical tips that can help you explore your strengths and develop a habit structure to overcome procrastination.
1. Use "to do" management programme effectively.
2. Establish appropriate organization systems.
3. Identify your most productive times.
4. Start small, finish big.5. Create a focused environment.
6. Identify your top 3 "must do" items.
7. Reward yourself at project milestones.
8. Monitor you internet usage.
9. Partner up to prevent procrastination.

What is Evening Primrose Oil (EPO)?

Evening Primrose oil is a dietary supplement extracted from seeds of the Evening Primrose Plant (Oenothera Biennis). Evening Primrose seeds have very high levels of the essential fatty acid “gamma-linolenic acid” (GLA) also known as “omega 6”. The oil contains up to 15% GLA and 70% linolenic acid, which the body turns GLA. The body eventually convert GLA into prostaglandins, hormones necessary for a number of important functions; controlling inflammation in some cases and promoting in others.
The remarkably rich stores of GLA in EPO are what make it so valuable in healing.
It is commonly used to nourish nails,skin, scalp and hairs and keep them generally healthy. It may take 4-6 months to see effects for skin, hair and nail problems.
EPO is crucial for maintaining a joint’s cell structure and function. Ease joint pain and swelling of rheumatoid arthritis. Taking EPO with fish oil and calcium seems to decrease bone loss and increase bone density in elderly people with osteoporosis.
It may help to relieve the discomfort of premenstrual syndrome (PMS) and endometrosis by interfering with the production of inflammatory prostaglandins released during menstruation, lessen menstrual cramps, minimize breast tenderness and carbohydrate cravings. It is sometimes used to alleviate mastalgia (breast pain). It may also help those who are unable to conceive by improving uterine function.
EPO is primarily used to treat symptoms of skin conditions. To alleviate itchiness caused by dermatitis. To reduce the symptoms of eczema, in some cases, eczema develops when the body has problems converting dietary fats into GLA. Getting supplemental GLA from EPO may therefore be helpful. It also help to treat acne and rosacea by reducing inflammation, controlling cells use of nutrients and by producing prostaglandins which stimulate the contraction of blood vessels.
It helps to combat damage from multiple sclerosis by minimizing the inflammation associated with the progressive nerve disorder and also prevent diabetes-associated nerve damage.
It lessen numbness and tingling by helping to keep the myelin sheaths that cover nerve fibers healthy and communication between the brain and nerve cells functioning smoothly. It treat Alzheimer’s-related memory deficiencies by boosting the transmission of nerve impulses, it may also be valuable in treating this progressive brain disorder.
It can help prevent blood vessel narrowing, often as a consequence of plaque build up from high cholesterol. It lowers blood pressure in people taking medication for high blood pressure.
EPO helps counter impotence and female infertility by promoting blood flow. The oil is often taken with vitamin C and ginkgo Biloba for this purpose.
It protect against the effects of aging, as the body ages, it loses its ability to convert dietary fat into GLA. Taking EPO  can help to compensate for any deficiencies in GLA.
It prevent alcohol withdrawal symptoms. GLA prompts the brain to produce a specific type of prostaglandins called prostaglandins E which work to prevent withdrawal symptoms such as depression and seizures by indirectly protecting the liver and the nervous system.
According to arthritis research UK, people who suffer from epilepsy should not take Evening Primrose Oil as it may increase their risk of seizures.
EPO should be avoided while taking anticoagulant(blood thinner) such as warfarin, aspirin and clopidogrel because it may increase risk of bleeding in patient and also interact adversely with a number of antidepressants. A small amount of vitamin E added to EPO reportedly slows the rapid breakdown of important fatty acids, opt for vitamin E-enhanced products when possible.
Evening Primrose Oil is available in form of liquids, oil and soft gel capsules.
Dosage for capsules is 1000mg to be taken twice daily (generally considered safe)
Child dose is half adult dose.
EPO is likely safe when taken with food in suggested doses as it will not only help ensure good absorption of GLA but possibly minimize any unpleasant side effects. Common side effects include bloating, abdominal upset, nausea and soft stool.
Evening Primrose Oil is available in the nearest pharmacy store close to you. Go get yours and start the use.