World Heart Day 2015: Creating heart-healthy environments

September 29th of evey year is the annual World Heart Day, with each year having a different theme, reflecting key issues and topics relating to heart health. This year’s theme is “creating heart-healthy environments”. World Heart Day was founded in 2000 to inform people around the world that heart disease and stroke are the world’s leading causes of death.
The heart is a muscular organ in humans and other animals which pumps blood through the blood vessels of the circulatory system. Specialists who focus on diseases of the heart are called Cardiologists. Being such a complex organ, the heart is prone to several cardiovascular diseases some becoming more prevalent with ageing.
There are many benefits in maintaining health, yet, at times it is taken for granted until someone becomes ill, develops disease, or experiences extreme stress. Physical examinations and health screenings are essential in preventive care. Diagnosis is often done by listening to the heart sounds with a stethoscope, ECG or by ultrasound.
The choices you make everyday go a long way toward promoting adult health. Here are some healthy tips you need to create a healthy heart:
1. Get at least 7-8hours sleep each night.
2. Schedule routine health examinations as advised by your physician. Keeping your blood pressure, heart rate, blood sugar, cholesterol and triglycerides in check are important for good heart health. Learn the optimal level. Adult normal heart rate is 60-100bpm, blood pressure should be <120/<80mmHg and fasten blood sugar range is 70-130mg/dL
3. Consult your health practitioner on ways to improve or maintain optimal health and wellness.
4. Practice gratitude. Be grateful for what you have accomplished in the past year.
5. Limit alcohol consumption and practice smoking cessation.
6. Increase physical activity. Move your body. Study from Australia found that sitting for long periods of time could shorten your life regardless of your body weight. Go for a stroll.
7. Laugh a little. Laughter lightens mood by altering the focus from negative thinking to joyous thought.
8. Shun the salt. Think twice before filling up on your favourite fast food.
9. Make time for breakfast. The first meal of the day is one you shouldn’t skip. There is abundance of good-for-you benefits to eating a healthy breakfast.
10. Maintain a healthy and balanced diet according to your dietary requirements. A healthy diet can be good for your heart as well as waistline. You can definitely reduce your risk of developing cardiovascular diseases by eating certain foods everyday. Try to eat foods that are in their natural form. Those diets include:
1. Fish- eat those high in omega 3 fatty acids e.g. salmon, herring, tuna, mackerel etc.
2. Flaxseeds- also contain omega 3 fatty acids, fiber and phytoestrogens to boost heart health.
3. Oatmeal- good especially for breakfast.
4. Healthy nuts- it will satisfy your hunger and help keep your heart. e.g. walnuts and almond nuts.
5. Dark beans like kidney beans are high in fiber, B- vitamins and minerals.
6. Vegetables such as carrots, sweet potatoes, red peppers are packed with carotenoids, fiber and vitamins to help your heart.
7. Fruits such as oranges and pawpaw are rich in beta-carotene, potassium, magnesium and fiber.
8. Tomatoes provides lycopene, vitamin c and alpha and beta-carotene.
9. Garlic support healthy blood flow and help to maintain cholesterol levels that are already within the normal range.
10. Dark chocolate is good for your heart, but just be sure that it’s at least 70% cocoa.
The places in which we live, work or play should not increase our risk of cardiovascular diseases. 80% of premature deaths from cardiovascular diseases could be avoided if four main risk factors (unhealthy diet, physical inactivity, tobacco use and harmful use of alcohol) are controlled. Heart choices are not hard choices. Make the right choice about your heart health today. The choice is yours!

World Rabies Day 2015: End rabies together

In the next 5mins, at least one person will die from rabies. There is a good chance that the person will be a child. Let’s imagine he is a boy. He will almost certainly be from Africa or Asia and there is little chance he will have access to palliative care which might have made his hour less anguished. Instead, he might be whipped to a bed or locked in room until death releases him. To die of rabies is a tortuous exit and not a gradual slipping from the world, death is almost certain. Rabies is 99.9% fatal, the highest fatality rate of any known disease. However, it is also preventable through vaccination.
Today, September 28th is World Rabies Day. World Rabies Day is an international campaign coordinated by the Global Alliance for Rabies Control, a non-profit organisation with headquarters in the United States and the United Kingdom. World Rabies Day was officially launched in 2007, and aim to create awareness about the public health impact of human and animal rabies. World Rabies Day is the only global education and awareness campaign for rabies. It encourages people to get involved, be informed and stay safe an healthy by organising or participating in an event in their community.
Rabies, one of the most well known of all the viruses, is a neglected zoonotic disease (a disease that is transmitted from animals to humans), caused by the rabies virus of the genus Lyssavirus. It causes acute inflammation of the brain in human and other warm-blooded animals which might eventually leads to death. The early symptoms of rabies in people are similar to that of many other illnesses, including fever, headache and general weakness. As the disease progresses, more specific symptoms appear and may include insomnia, anxiety, paralysis, confusion, hypersalivation, hallucination, difficulty swallowing and hydrophobia.
Transmission of the disease is almost always through a bite from a rabid animals like Foxes, Bats, Raccoons etc. Humans, Cats and dogs are only mildly susceptible to the disease. People that work closely with wildlife, veterinaries and travellers are at the highest risk of exposure but, fortunately, there is a vaccine that is available to protect them.
The virus is relatively slow moving and the average time of incubation from exposure to brain involvement is between 3-8weeks in dogs, 2-8weeks in cats and 3-6weeks in humans. After the virus reaches the brain, it will then move to the salivary gland where it can be spread through a bite. The current way to diagnose rabies in animals is to submit the brain for microscopic examination.
There is no treatment. Once the disease develops in human, death is almost certain. Vaccination is the best way to prevent the infection and properly vaccinated animals stand very little chance of contracting the disease. The standard vaccination protocol is to vaccinate dogs and cats at 3 or 4 months and then again at one year of age. A year later, a 3-year rabies vaccination is recommended. Vaccination of dogs would eliminate greater than 98% of the rabies health burden globally. There is also a series of vaccines that can be used to vaccinate people at high risk.
Anybody bitten by an animal should wash the wound thoroughly with soap, water and povidone iodine or alcohol and seek medical assistance immediately. The wound should be washed to reduce the number of viral particles and maybe somewhat effective at preventing transmission.
Bringing an end to rabies starts with people. Stopping the spread of rabies doesn’t start with dogs and in fact, it doesn’t even start with a rabies vaccine. Vaccines combined with targeted campaigns offer an easy choice.
In celebration of World Rabies Day, let us remember that the opportunity to end rabies is ours. The more people know the facts about rabies, the more influence we can collectively have on eradicating the disease. Support it by spreading the word to your colleagues, families and friends. The choice to end rabies is yours and mine.
Please get involve. Let’s end rabies together!

Week 7 games of the EPL

It was goals galore in the week 7 fixtures with an average of 3 goals in the games. We take a look at the top 7 club sides of last season and the kind of results they had.
It all started with a mouth watering tie between Tottenham and Man City. The game lived up to its billing for its record of goals, but the surprising angle to it was Tottenham not only winning the game, they demolished the league leaders by 4 goals to 1. Harry Kane was also opportune to end his goal drought. Arsenal bounced back from a disappointing lose to Chelsea. Leicester City were at the receiving end of a 5-2 bashing by Arsenal, thereby putting an end to their unbeaten run. Alexis Sanchez netting an hat-trick, also ending his goal drought.
Liverpool defeated Aston Villa by the skin of their teeth. Daniel Sturridge scored a brace to give Liverpool a 3-2 win over Villa. Man United strolled to a 3 nil win over rock bottom Sunderland. Memphis, Rooney and Mata were on the score sheet, which was all they needed to take them to the top of the league. Southampton also returned to winning ways after losing to Man United last week. They defeated Swansea by 3 goals to 1. Chelsea held Newcastle to a 2-2 draw, after coming from 2 nil down to draw level.
Tottenham 4-1 Man City
Leicester 2-5 Arsenal
Liverpool 3-2 Aston Villa
Man United 3-0 Sunderland
Southampton 3-1 Swansea
Newcastle 2-2 Chelsea
Now we look at our biggest winner and loser. This is a week of winners. Though Tottenham, Man United and Arsenal had +3 goal difference, but Arsenal scored more goals, making them the biggest winner while Man City lost.
More drama awaits us in the EPL!

Pharmacist: your partner in health

Every September 25th marks the annual World Pharmacists Day, as designated by the International Pharmaceutical Federation (FIP) council several years ago at the FIP congress in Istanbul, Turkey. This year theme is “Pharmacist: your partner in health”. The theme was chosen to stress the confidence and close collaboration that Pharmacists have with patients and other healthcare professionals.
For this day, FIP is encouraging world’s Pharmacists to organise activities that promote and advocate for the role of Pharmacists in improving health in every corner of the world. This will be the fifth world pharmacists day and it will be used by FIP’s members around the world to highlight the impact and added value of the pharmacy profession and its role in improving health to authorities, other professionals as well as to the general public.
Everyday, 3 million Pharmacists and pharmaceutical scientists around the world act as partners to patients, other healthcare professionals and other scientists, throughout the whole supply chain and with the shared vision of better health. Medicines must go hand in hand with pharmaceutical expertise (pharmacists). This is a partnership essential to the responsible use of medicines.
Across the globe our profession is clearly demonstrating all the requirements of great partnerships: shared goals, commitment, vital skills, as well as the ability to have difficult tasks and to overcome obstacles.
Pharmacists are healthcare professionals who practice in pharmacy, the field of health sciences focusing on safe and effective medication use. A Pharmacist is a member of the healthcare team directly involved with patient care. They are highly regarded as experts of drugs and its usage.
Practice specialization includes:
Academic pharmacist
Clinical pharmacist specialist
Community pharmacist
Hospital pharmacist
Industrial pharmacist
Veterinary pharmacist
Informatics pharmacist
Home health pharmacist
Drug information pharmacist
Nuclear pharmacist
Military pharmacist
Oncology pharmacist
Pharmacist clinical pathologist and toxicologist
Pharmacists are often the first point-of-contact for patients with health inquiries. Thus, Pharmacists have significant roles in assessing medication management in patients, and in referring patients to physicians.
These roles includes:
1. Clinical medication management, including reviewing and monitoring of medication regimen.
2. Assessment of patients with diagnosed and undiagnosed conditions, and ascertaining clinical medication management needs.
3. Specialized monitoring of diseased states, such as dosing drugs in kidney and liver failure.
4. Compounding medication.
5. Providing pharmaceutical information.
6. Providing patients with health monitoring and advice, including treatment of common ailments and disease states.
7. Oversight of dispensing medicines on prescription.
8. Referrals to other heath professionals if necessary.
9. Provision of non-prescription or over-the-counter drugs.
10. Pharmacokinetics evaluation.
11. Promoting public health by administering immunization.
12. Education and counseling for patients and health care provider on optimal use of medicines.
13. Maintain appropriate inventory on pharmaceutical and medical supplies.
14. Supervise pharmacy staff members including: pharmacy technicians and pharmacy clerk.
And lots more.
Pharmacists are everywhere, from major department chains to smaller local grocery stores.
Pharmacist- your most accessible healthcare provider, driving force behind discovering new medicines, key that unlocks all you need to know about your medicines, always with you in sickness and in health.
Discover more. Ask your Pharmacist!!!

Recycling: Be a patriot!

Recycling is the key component of modern waste management, and is the third component of the “reduce, reuse and recycle” waste hierarchy.
Recycling is a process that involves changing waste materials into new products to prevent waste of potentially useful materials.
Why do we need to recycle?
With the increasing human population, the needs of the people also increases. But the point of concern is that, are there enough natural resources to serve all our needs? What if this resources finishes? this is one thing we need to ponder on. We need to start recycling waste to conserve our natural resources for generations to come. Recycling helps sustain the environment for future generations.
Recycling of waste papers can save our forests. Many products like paper and cardboard come from trees, we can minimize the number of trees cut down a year by recycling paper products. Plastics can be recycled into anything from fiberfill to polyester-like fibers, to blue recycling bins or plastic lumbar furniture.
It saves energy and money. If we recycle one aluminium can, we are able to save enough energy to run a television for around 3 hours, this gives us a great idea as to just how much energy can be saved during the process of recycling products. Products that are made from recyclable materials are less expensive than products made from fresh materials.
It protect wildlife by minimizing the need for raw materials so that rainforest can be preserved.
It create jobs.
It allows the maximum use of products.
It helps to reduce air and water pollution, since we are saving resources, and are sending less trash to the landfills.
It reduces greenhouse gas emissions that contribute to global climate change. Thus, preventing global warming.
What happens to stuffs we throw away?
34.3% are recycled or comported
12.9% are combusted for energy
52.8% are discarded.
What can we people do?
We can purchase a suitable container for each recyclable product and take them down to the nearest local recycling centers. Almost everything we see around us can be recycled. Different materials require different techniques when recycled. Recyclable materials includes: papers, cans, plastics, batteries, glasses, metals, clothing, biodegradable waste etc. We can sell recyclable materials to organisations that are willing to buy it.
The  best place to start making a difference is right in our own homes. At home, we can recycle biodegradable waste like fruit peeling and eggshells and use them to fertilize plants. We can save money and trips to the market while being kind to the plant.
Find out what you can do to help make a difference in your environment everyday. There are many opportunities to go green by reducing, reusing and recycling, either you are at home, in the office, at school or anywhere you find yourself.
Most effective way to reduce waste is not to create it in the first place. Instead of discarding unwanted tools, appliances or any recyclable materials, try selling or donating them. One person’s trash is another person’s treasure. Be a patriot!!!

Week 6 games of the EPL

Week 6 games started with the derby between Chelsea and Arsenal. Chelsea continued their resurgence after a wonderful performance in the champions league. They compounded the woes of Arsenal by defeating them 2 nil at Stamford bridge, with goals from Kurt Zouma and Eden Hazard. Arsenal ended the game with 9 men after Gabriel and Santi Carzola saw red.
Man City were dazed by West Ham United, the giant killer at the Etihad stadium. Until this game, City had been maintaining a 100% without drawing, losing or conceding a goal in the EPL until West Ham happened. With all of City's quality, they couldn't overturn a 2-1 deficit.
Tottenham made it two wins out of two when they defeated Crystal Palace by Son solitary strike to earn the maximum points.
Southampton vs Man United game was a cracker. A five goal thriller it was, with United coming out winner. It was a game of sheer class, with goals from: G. Pelle, A. Martial and J. Mata.
Lately, Liverpool can't buy a win even if they have money. They surrendered a goal lead to Norwich after Danny Ings gave them the lead in the second half.
Chelsea 2-0 Arsenal
Man City 1-2 West Ham United
Tottenham 1-0 Crystal Palace
Southampton 2-3 Man United
Liverpool 1-1 Norwich
Arsenal, Man City and Southampton all lose their game, and Chelsea, Tottenham and Man United recorded wins, we take a look at our biggest loser and winner. Arsenal are our biggest loser for having a -2 goals difference as against Man City and Southampton's -1. Chelsea are our biggest winner, beating Man United and Tottenham to it with +2 goals difference.
Game on!

Painkillers and your Kidneys

Kidneys are bean-shaped organs in vertebrates that helps to remove excess organic molecules from the blood. They serve the body as natural blood filter and remove water-soluble wastes which are diverted to the bladder.
Painkillers, also known as Analgesics, are medicines that help to control pain, reduce fever and, some also decrease inflammation. Examples are paracetamol, aspirin, ibuprofen, Diclofenac, Naproxen, Aceclofenac, Ketoprofen etc.
Some painkillers contain a combination of painkilling ingredients in one pill, such as Aspirin, Paracetamol and Caffeine or Paracetamol, Ibuprofen and Caffeine.
Many painkillers should not be used if there is decreased kidney function, because they reduce blood flow to the kidney, while long term use with higher doses may harm normal kidney. It is important to know that this medicines are not completely without risk, while helpful, they should be used carefully. Aspirin may increase the tendency to bleed in people with kidney disease, but regular use of low dose aspirin ,75mg is recommended for prevention of heart attack.
The use of painkillers has been associated with 2 different forms of kidney damage- acute renal failure and a type of chronic kidney disease called analgesic nephropathy.
Serum Creatinine Level test can be done to check for kidney damage as it measures the amount of a waste product in your blood that is normally removed by your kidneys. If your kidneys are not working as well as they should, the creatinine level will be increased in your  blood. A urine test for the presence of protein may also be done. Persistent protein in the urine may be an early indication of kidney damage.
To keep your kidney healthy:
1. Avoid self medication.
2. Do not use over-the-counter (OTC) painkillers (e.g. Paracetamol, Ibuprofen etc) more than 10 days for pain or more than 3 days for fever.
3. Avoid prolonged use of painkillers that contain a mixture of painkilling ingredients like Ibuprofen, Paracetamol and Caffeine in one pill. 4. Avoid taking alcohol.
5. Use painkillers exactly as prescribed or as on the label.
6. Use painkillers at the shortest possible dose for a short period of time.
7. If you are taking painkillers, increase the amount of fluid you drink per day to flush out toxins.
8. Make sure you read the warning label before using any OTC painkillers.
9. If you have any kidney disease, consult your doctor before taking any painkiller, particularly NSAIDs (specific group of painkillers). Paracetamol remains the drug of choice for occasional use in patients with kidney disease. Kidney patients who need to use paracetamol habitually should be supervised and be sure to avoid drinking alcohol. NSAIDs may cause an increased risk of sudden kidney failure and even progressive kidney damage.
See your doctor if you have pain or fever for a longer time. The doctor  can check for possible medical problems and advise you about what medication you should take.
If you have been taking painkillers regularly to control chronic pain, you may be advised to find new ways to treat your pain such as behaviour modification or relaxation techniques. Depending on how much your kidney function has declined, you may be advised to change diet, limit the fluid you drink or take medications to avoid Anaemia and bone problems caused by kidney disease.
Kidney disease related to painkillers are preventable. Be mindful of your kidneys.

Week 5 games of the EPL

The free fall of Chelsea FC this season continues, thereby making this their worst start since 1986, losing thus far this season the total
they did last season. Manchester City consolidating on the perfect
record they have this season with a single goal over stubborn Crystal
Palace, with our own Kelechi Iheanacho coming from the substitute bench to hand City the maximum points, making it 15/15 points - keeping clean sheets in all the games.
Arsenal easily strolled past Stoke City at the Emirate stadium, which
wasn't much of a contest, and could have easily scored more had they
been able to convert their chances. Southampton had a goalless affair
with West Bromwich.
We had the biggest derby in England between the two most successful
club sides. Manchester United welcomed Liverpool to the theatre of
dreams. It was a drab affair till the second half of the game. United
edged Liverpool with goals from: Daley Blind, Ander Herrera, Christian
Benteke and the debutant Anthony Martial made it a memorable
encounter. Tottenham finally got their first win after five times of
trying.
Everton 3-1 Chelsea
Arsenal 2-0 Stoke City
Crystal Palace 0-1 Man City
West Bromwich 0-0 Southampton
Man United 3-1 Liverpool
Sunderland 0-1 Tottenham.
Despite the likes of Arsenal and Tottenham also recording wins, Man
United is our biggest winner for this round of games, though sharing the
same goal difference with Arsenal, but scored more goals. Liverpool
and Chelsea are our biggest losers for this week.
Can Chelsea still pick themselves up and challenge for the league?

Recycle Articreate Awareness Chat 2015

Recycle Articreate is a platform for young ones to exercise Creativity and Art with the use of recyclables.
Recycling, which is not really practiced in Nigeria, is a process of converting waste materials into new products (Art craft and items) to prevent waste of potentially useful materials.
Recycle Articreate came to life in the year 2014 and had its first program tagged “Start to Finish” which was a success. Also in 2015, we had fun at Frenartch with the use of waste paper, our key material, to create different things.
Recycle Articreate deals the use of recyclable materials like cans, glass, papers, plastics etc to create decorative or simply artistic valuables. This project will help to reduce and control energy useful, reduce air, water and land pollution, promote healthy living as well as create a clean and green environment for all. It would also help promote the ‘Keep Lagos Clean’ initiative as recyclable materials are properly disposed, recycled and kept for future purposes.
This project is ran by creative-minded youths in our community, who are interested in child development and creativity, as children grow to be teenagers, youths and then young adults making us leaders for the morrow.
Recycle articreate is a work in progress and is opened to volunteers, sponsors and partners who see our vision and are willing to invest in the future of Nigeria. We will be working with the recycling unit of the Lagos Waste Management Authority (LAWMA), Art Galleria (nationally and globally), Schools and other Educational Institutions, Individuals and Organizations interested in supporting our project.
There are lot of benefits you and your community can get from recycling. Join us at LASUCOM main hall, LASUTH Ikeja, Lagos for Recycle Articreate Awareness Chat on Friday, 11th September, 2015 by 10a.m. Come and discover how to make Wealth from Waste. Don’t miss this lifetime opportunity. It going to be fun and educative.

Water is life

Water is the most essential element to life on earth. In its purest form, it is odourless and nearly tasteless and colorless. It is in your body, in the beverages you drink and the food we eat. You use it to clean yourself, your clothes, dishes and everything around you. You can travel on it or jump in it to cool off on hot days. Many of the product you use everyday were manufactured using water.
Water is much healthier for you, it has no calorie of sugar that can damage your teeth. The benefits are really endless. They are as follows:
1. Water helps to control your calorie- by controlling your calorie, you are losing weight. Water simply helps you feel full, and as a result you consume fewer calorie.
2. It helps prevent pain, headache and dizziness- aching joints, muscle cramps, headache and strains can all occur if the body is dehydrated. Dizziness which can be brought on by fatigue could also be a sign of dehydration. All these can be prevented by drinking enough water.
3. It improves concentration- your brain is made of about 85% water. Lack of water causes your brain energy level to decrease. Drinking enough water helps to boost the brain.
4. It fights infection- it is good for preventing and getting rid of infections. Being well hydrated is great for colds and allergies because it clears the airway. Cold sores can as well be reduced  by drinking more water because they tend to pop up in places where the skin is particularly dry.
5. It boosts energy- when you are dehydrated, you lack energy and feel tired or lazy to perform as your blood is about 83%, muscles 75% and bones about 22%.
6. It aids kidney function- kidneys need enough fluids to sift out waste and transport urine to the bladder.
7. It maintains fluid balance- drinking enough water maintain the body’s fluid balance, which helps transport nutrients in the body, regulate body temperature and digest food.
8. It supports the heart- the heart, which is the hardest working muscle needs a lot of water to keep it going at full speed. When you are dehydrated, your blood gets thicker, so the heart has to work even harder. And if your heart is weak it can lead to more serious heart problems later in life.
9. It clears the skin- water flushes toxins out of your body and anything else that shouldn’t be there. It helps to clear your skin of any dirt and bacteria to prevent pimples, blackhead and acne.
10. Water is a natural wrinkle-buster- if you’ve got dry skin, drinking water will give it more moisture.
11. It keeps you regular- eating fiber alone when you have constipation could make you worse if you are not taking enough water as the fiber needs water to function properly.
In order to maximize water effectiveness on your body. Do the following;
1. After waking up- drink one glass of water to help activate your internal organs. The water will help to remove any toxins before your first meal of the day.
2. Before/after a meal- drink one glass of water 30mins before a meal to help digestion and 1hour after  the meal to allow the body absorb the nutrients. Don’t drink too soon before or after a meal as the water will dilute the digestive juices.
3. Before a bath- drink one glass of water before taking a bath to help lower your blood pressure.
4. Before sleep- drink one glass of water an hour before bedtime to replenish any fluid loss that can occur during the night.
To get more water in your body, you need to;
1. Drink a glass of water first thing in the morning as it helps your body replace any fluid lost when you were sleeping.
2. Carry a small bottle of water around with you as it will only remind you to drink more.
3. Add some flavour if you really can’t stand the taste of water. You can squeeze lemon or lime in it as it can help with weight loss and even help the liver get rid of toxins because of it sour taste.
4. Set an alarm to remind yourself of when to take water.
5. Eat water-rich foods like lettuce (96%), cucumber (94%), tomatoes (93%), carrots (905), water melon (90%) and grapefruit(88%).
Think of water as an important nutrient your body needs. A general rule is to drink at least 2 litres of water a day. If you’re feeling thirsty, you’re already dehydrated so don’t wait until you need a drink, sip small amount throughout the day to keep you hydrated.
Cultivate the habit of drinking water.

Know your body type to burn your belly fat

Body fat is a tissue our body need. We need essential fat to keep our Central Nervous System and organs (including our brains) functioning properly, but having too much of it is associated with cardiovascular diseases, diabetes and even more. It is called essential fat because it is absolutely necessary for our health. Ideal body fat range for women is 25-28% and men 12-15% which ranges from person to person.
The fat around your abdomen called the visceral fat is really what you need to minimize because it can invade your organs and hinder the ability to function properly putting you at greater risk for diabetes and heart diseases among others.
It is a good idea to figure out your body type before you start your training and nutrition regimen because not everybody has the same body type. Your body type is either apple-shaped or pear shaped. Apple-shaped types tend to have a large waist, generally slimmer legs and arms and hold a large amount of fat in the abdomen while pear-shaped types have a smaller waist with longer hips and legs.
Knowing your body type will help you tailor your diet and exercise plan better. It will also help you set realistic goals that will pave way to your success.
To reduce your body fat;
1. Eat breakfast around the same time each day. Oats are especially good for breakfast. Consider adding proteins and high fiber foods like egg, peanuts, fresh fruits and vegetables for breakfast. You’ll feel full throughout the morning because they take longer time to process than refined sugars.
2. Give up sugary drinks, carbonated beverages and alcohol. Sugary drinks are later converted into fat.
3. Reduce your calorie intake by skipping junk foods and avoid trans fat like margarine and cookies or anything made partially with hydrogenated oils. Avocados, nuts and soybeans can help prevent the accumulation of belly fat.
4. Read labels of ready-made foods you are buying. Pay attention to the ingredients on the label and what they mean for your overall goals.
5. Eat smaller dinner- don’t eat heavy and big meals before sleep, eat fruits or vegetables instead.
6. Make sure you are drinking enough water- it helps flush out wastes and toxin and also helps to improves our overall health.
7. Get enough sleep and make sure it’s good quality- getting adequate and good sleep keeps the body’s hormones in the balance. Not getting enough sleep disturbs the hormone that can enable you lose fat. You need at least 7hours sleep every night to function properly.
8. Set aside time to relax and forget about your worries. Avoid stress in the bedroom, it should be reserved for rest and relaxation.
9. Do some high-intensity cardio exercise- it is an effective way to burn fat.
10. Increase the number of  daily steps you take- Aim to take stairs instead of elevator, walk instead of driving if you are going a short distance.
11. Calculate your waist-to-hip ratio. Continue taking your measurement as you progress and weigh yourself at the same time each day. Women should aim less than 35inches and men less than 40inches for waist measurement.
Remember to check yourself to make sure your goals for physical fitness match up with your goals for your mental health and lifestyle.