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.

Transfer Window

July 1st is here! It is all about the summer transfer window being swung open.Long before the season was over,many club sides have been eyeing some prospect to add to their respective club sides,with some notable names taking the headlines for quite some time. Paul Pogba has been taking the lead on the list of players most sort after in Europe, with the likes of Barcelona, Man City,PSG and Chelsea all vying for the signature of the youngster. Some few club sides have kick started their transfer dealings early while others are still watching the market.Liverpool has acquired the services of five players and are ready to make it six in the next few days with the signing of Nathaniel Clyne for around 12.5 million. LVG has gotten the services of Memphis Depay for Man United for 25 million and the deal for Morgan Schneiderlin is in the pipeline while waiting to see what will be the future of their No1 (David De Gea). Chelsea are eyeing Begovic of Stoke City as the replacement for the departed Petr Cech. Arsenal have concluded the signing of Petr Cech while negotiating the sale of David Ospina. Man City have been trying to reach an agreement with Liverpool over the signing of Raheem Sterling, who as refused to extend his stay in the club.
Outside England, the coach of FC Barcelona has made known his desire to add a midfielder to his ranks,as a replacement for the departed Xavi, and all fingers are pointing towards one player,Pogba. Real Madrid on the other hand want to replace under performing Casillas with De Gea and also seek a way of keeping their talismatic defender Segio Ramos. Bayern Munich are about completing the signing of Douglas Costa and also boost their midfield. As the transfer market is about to open officially, we can only but expect movement of players.

Metronidazole: what you should know

Metronidazole, popularly known as Flagyl, is a nitroimidazole antibacterial and antiprotozoal medication used mainly in the treatment of  bacteria (organism which does not require oxygen for growth) and protozoa.
Metronidazole is indicated for the treatment of bacterial septicemia, lower respiratory tract infections (pneumonia, emphysema and lung abscess), bone and joint infections, skin infections, amebic dysentery, crohn's disease (inflammatory disease of the digestive system), clostridium difficile colitis, ulcerative gingivitis, intra abdominal infections and abscess and Helicobacter Pylori infections (which can cause chronic gastritis and lead to peptic ulcer disease).
Metronidazole can also be used in veterinary medicine to manage chronic inflammatory bowel disease on cats and dogs, treatment of systemic/gastrointestinal clostridial infections in horses and aquarium hobby to treat ornamental fish and as a broad spectrum treatment for bacterial and protozoan infections in reptiles and amphibians.
It is available in form of tablets, caplets, syrup, intravenous, intravaginal and topical.
Metronidazole is cost effective, extremely well absorbed, minimal suppression of normal gut floral, excellent penetration into almost all body tissues and fluids and has relatively mild side effects.
Disadvantage includes unpleasant, metallic taste in the mouth, risk of convulsive seizures and peripheral neuropathy with long term use, active only against anaerobes and cannot be used as a single agent in mixed infections.
Consuming alcohol while taking metronidazole causes a disulfiram-like reaction with effects that can include nausea, vomiting, flushing of the skin, shortness of breath, tachycardia (accelerated heart rate) and even death. Consumption of alcohol should be avoided during systemic metronidazole therapy and for at least 24 hours after completion of treatment.
Pregnant women should avoid taking metronidazole during their first trimester. It may harm a nursing baby because it is excreted into breast milk.
Common side effects are nausea, weight loss, abdominal pain, vomiting and headache.
Don't just consume metronidazole, consult your physician before taking it.

Vitamin D and your health

Vitamin D, also known as sunshine vitamin refers to a group of fat soluble secosteroids. It can be produced in the body with mild sun exposure or consumed in food or supplements. In humans, the most important compounds in this group are vitamin D3 (cholecalciferol) and vitamin D2 (ergocalciferol) which can be ingested from the diet and from supplement.
Although the body has the ability to make vitamin D, there are many reasons deficiency occurs. Darker skin pigments and sunscreen use can significantly decrease the body’s ability to absorb UV rays required to produce vitamin D. The skin has to be directly exposed to sunlight not covering with cloth. It is estimated that sensible sun exposure on bare skin for 5-10mins 2-3times per week allows the body to produce sufficient vitamin D.
Adequate intake is responsible for enhancing intestinal absorption of zinc, calcium, iron, magnesium and phosphorus.
Vitamin D is also responsible for the maintenance of healthy bones and teeth. Vitamin D deficiency in children can cause rickets (a disease characterized by a severely bow-legged appearance triggered by impaired mineralization and softening of the bones). In adults, deficiency manifest as osteoporosis (most common bone disease among post-menopausal women and older men) or osteomalacia (which results in poor bone density, muscular weakness and often causes small pseudo fractures of the spine and femur).
Vitamin D is suggested to supply a protective effect against multiple diseases and conditions such as diabetes, cancer, tuberculosis, multiple sclerosis etc. Insufficient vitamin D level may have an adverse effects on insulin secretion and glucose intolerance. Vitamin D  is extremely important for regulating cell growth. Hormonally active form of vitamin D, calcitrol, can reduce cancer progression by slowing the growth and development of new blood vessels in cancerous tissue and increasing cancer cell death. Low level of vitamin D appears to be a risk factor for tuberculosis. Deficiency has also been linked to increased risk of viral infections, including influenza and HIV.
Pregnant women who are deficient in vitamin D seems to be at greater risk of developing preeclampsia and needing a cesarean section, also associated with gestational diabetes mellitus and bacterial vaginosis. High level of vitamin D during pregnancy were associated with increase in food allergy of the child during the first 2 years of life. Infants who are exclusively breastfed are also at high risk of vitamin D deficiency, especially if they are dark-skinned or have minimal sun exposure. Pregnant and breastfeeding women should consult their physician before taking a vitamin D supplement.
Excessive consumption of vitamin D, hypervitaminosis D, can lead to the over calcification of bone and hardening of blood vessels, kidney, heart and lungs. Most common symptoms are headache, dry mouth, loss of appetite, nausea and vomiting etc.
Food sources of vitamin D are cod liver oil, egg, chicken, tuna, sardines and salmon.
Recommended intake:
0-50 years- 5mcg/200iu per day
51-70 years- 10mcg/400iu per day
71 and above-15mcg/600iu per day (1mcg=40iu)
Exclusively breastfed infants- 400iu per day of an oral vitamin D supplement.
Upper level limit for infants (birth-12months)- 25mcg/day (1000iu)
Upper level limit for adult- 4000iu/day
First focus on obtaining your daily vitamin D requirement from sunlight and foods, then use supplements as a backup.
It is the overall eating pattern that is most important in disease prevention and achieving good health. It is better to eat a diet with variety than to concentrate on one individual nutrient as the key to good health.

The cholesterol issue

Cholesterol, a soft fat-like substance, aids vital bodily functions such as building new cells and producing new hormones. Everyone’s body needs cholesterol but too much can spell trouble for some people. The body get cholesterol in 2 ways: 80% of it is produced by the liver and the rest comes from the diet. Cholesterol is found in foods derived from animal products like meat, cheese, poultry or fish. Food that don’t contain animal products may contain another harmful substance called TRANS FATS, which cause the body to produce most cholesterol. Food high in sugar are also associated with developing higher cholesterol levels in the blood. Cholesterol is carried through the blood stream by attaching to certain proteins. The combination is called the LIPOPROTEIN. There are different types of lipoproteins that carry cholesterol in the blood. They are:
1. High Density Lipoprotein (HDL) or “good” cholesterol.
2. Low Density Lipoprotein (LDL) or “bad” cholesterol.
3. Very Low Density Lipoprotein (VLDL) or “very bad” cholesterol.
4. Chylomicrons, which carry very little cholesterol but lots of another fat called triglycerides.
Everyone age 20 and above should have his or her own cholesterol measured at least once every year. A blood test called a lipoprotein panel can help show whether one is a risk for coronary heart disease by looking at the substances in the blood that carry cholesterol. The test gives information about the total cholesterol in the blood, the good and bad cholesterol and the triglycerides. This test is done after a 9-12 hours fast.
Desirable total cholesterol is <200mg/Dl
HDL cholesterol level is >60mg/Dl ( the higher, the better)
LDL cholesterol level is <100mg/dL
Major risk factors that affect LDL are smoking cigarette, age, high blood pressure, family history, low HDL, diet and weight.
A variety of things that can help lower LDL cholesterol level and raise HDL includes:
1. Weight management- being overweight is a risk factor for heart disease. Losing weight can help lower LDL, triglycerides and total cholesterol and as well as raise HDL.
2. Physical activity- regular activity can help lower LDL and raise HDL by helping to lose weight.
3. Heredity- genes partly affect how much cholesterol the body makes.
4. Age and gender- as men and women get older, their cholesterol level rise. Before the age of menopause, women have lower total cholesterol level than men of the same age. After the age of menopause, women’s LDL levels tend to rise.
5. Drug treatment- you will need to continue treatment with lifestyle changes, even if you begin drug treatment as this will keep your dose lower. Several types of cholesterol lowering drugs available are; statins(e.g. atorvastatin, rosuvastatin etc – block the liver from making cholesterol), bile acid sequestrants(e.g. cholestyramine – decrease the amount of fat absorbed from food), cholesterol absorption inhibitors( e.g. phytosterols – decrease the amount of cholesterol absorbed from food and lower triglycerides) and vitamins and supplements(niacin, vitamin B3 blocks the liver from removing HDL and omega 3 fatty acids increasesd the level of HDL.
6. Diet- reduce the amount of saturated fat and cholesterol in your diet. Food that lower cholesterol level naturally are:
a) Oats, to lower cholesterol, the key may be simply changing your morning meal to oats which can lower LDL by 5.3% in only 6 weeks. Beta-glucan, the key to this cholesterol buster is a substance in oats that absorbs LDL, which the body then excretes.
b) Nuts like almond, cashew and walnuts are good for healthy heart, they are high in calories, so practice portion control.
c)  Chocolate, the sweet side of a heart healthy diet. This powerful antioxidant helps to build HDL cholesterol level. Remember to choose the dark chocolate.
d) Garlic has been found to lower bad cholesterol, Prevent blood clot, reduce blood pressure and protect against infections. It also helps stop artery clogging plaque at its earliest stage by keeping cholesterol particles from sticking to artery Wall.
e) Black Tea is a great defense against LDL cholesterol level asiee been known for cancer-fighting antioxidant. It also help to reduce the risk of coronary heart disease.
f) Beans, the key to this heart-healthy food is its abundance of fiber which has been shown to slow the rate of absorption of cholesterol in certain foods.
g) Margarine, switching to margarine with plant sterols could help lower cholesterol. Plant sterols are compounds that reduce cholesterol absorption.
h) Avocado are great source of heart healthy monounsaturated fat, a type of fat that may actually help raise HDL cholesterol while lowering LDL. Use in moderation since they are high in calories.
i) Olive oil also contain same as avocado and they have the welcome side effect of trimming belly fat.
If you are already eating plenty of the cholesterol lowering foods, keep up the good work!!! Watch your cholesterol level.

Take healthy chocolate

Chocolate is a sweet, usually brown, food preparation of theobroma cacao seeds. The seeds of the cacao tree have an intense bitter taste and must be fermented to develop the flavour. After fermentation, cocoa mass is being liquefied and the liquor is processed into cocoa solids and cocoa butter. Most of the chocolate consumed today contain cocoa solids, cocoa butter,some other fats and sugar except for white chocolate which contain no cocoa solids.
Cocoa solids are one of the richest sources of flavonol antioxidants and also contain theobromine, phenethylamine and caffeine
Dark chocolate contain cocoa solids and are highly beneficial to man. The benefits include:
1. Nutrition- dark chocolate is very nutritious. A 100g of dark chocolate with 70-85% cocoa contain 11g of fiber, 67% of the RDA for iron, 58% for magnesium, 98% for manganese, 89% for copper, plenty potassium, zinc and selenium.
2. Brain function- flavonols in chocolate increase blood flow to the brain, hence, boost cognitive abilities.
3. Reduces risk of cardiovascular diseases- the flavonols in dark chocolate can stimulate the endothelium, the lining of the arteries to produce nitric oxide (NO), a gas which one of its function is to send signals to the arteries to relax, which lowers resistance to blood flow and therefore reduces blood pressure.
4. Lower cholesterol level in adults- Polyphenols in chocolate help to raise high density lipoprotein (HDL) and protect low density lipoprotein (LDL) against oxidation. Lowers susceptibility of LDL to oxidative damage while increasing HDL.
5. Protect skin- the flavonols can also protect against sun-induced damage, improve blood flow to the skin and increase skin hydration.
6. Reduces risk of diabetes- flavonoids in chocolate have antioxidants and anti clotting effects that can reduce the risk of diabetes by improving insulin sensitivity.
7. Positively affects the circulatory system.
8. Chocolate contain flavonoids which can be used to create natural supplements to ease diarrhoea symptoms.
Dark chocolate is healthy but also has some disadvantages. They includes:
1. It cause heartburn because of the theobromine in it, by relaxing the oesophageal sphincter muscle, hence, permitting stomach acidic contents to enter into the oesophagus.
2. Research on elderly people showed it might cause osteoporosis.
3. Chocolate contain moderate to high amounts of oxalate which can cause health problem especially for individuals at risk of kidney stone.
4. Unconstrained consumption of large quantities increases the risk of obesity.
5. Largely to blame for Attention Deficit Hyperactivity Disorder (ADHD) in children because of high doses of caffeine and sugar.
6. It is toxic to animals, especilly dogs and cats, because they are unable to metabolise theobromine in chocolate. Theobromine can also kill human as well if care is not taking.
There is considerable evidence that chocolate can provide powerful health benefits especially protective against cardiovascular diseases but that doesn’t mean you should go out and consume lots of chocolate everyday. It is loaded with calories and easy to overeat on. Maybe have a square per day and really try to savour them.
Be aware that a lot of chocolate on the market is crap. You need to choose quality chocolate, dark chocolate with >70% cocoa content. The darker the chocolate, the less the sugar content.
Take healthy chocolate.

Who wins the treble?

Juventus and Barcelona will be lurking horns in this year's UEFA champion league finals in Berlin. No one would have given Juventus a chance to get to this stage in the UCL at the beginning of the season. Today, FC Barcelona would be filing out their 4th finals in the last 10 years, of which they have never lost any of those finals. Juventus would be the underdogs in this finals, but they also have the experiences of some key players to count on who have seen it all at this stage of the competition. Juventus lost their last UCL finals against their league rivals AC Milan.
Battles would be won and lost in some key areas. The defence of Juventus without the services of Giorgio Chiellini would be seriously tested by the best attack in Europe this season (MSN). However, Javier Mascherano and Gerard Pique must also be on top of their games in order to keep predatory duo of Alvaro Morata and Carlos Tevez quiet all through the game. The most interesting position to consider for these battles, is the midfield where the likes of Ivan Rakitic, Sergio Busquets and Andres Iniesta would be seeking to dominate the likes of Andrea Pirlo, Aturu Vidal and the young sensational, Paul Pogba .
This final is going to be keenly contested and frenetic. One thing is guaranteed, one of the two teams would end up with a treble.

Lady in distress

A certain Anonymous sent us this mail. She needs our advice.
I am currently a student of University of Lagos. I have been studying History for the past three years and I have been really indifferent about this course because it wasn't what I initially wanted to study. I have been going through school like someone without ambitions. Reality is dawning on me, I don't know what the future holds for me with this course am studying. With the present situation facing Nigeria youths in the area of unemployment, where can I get a job placement? My friends introduced me to modelling in my second year, and ever since then, have never looked back, neither because of my height nor because of beauty has caused me to stand-out amongst my colleagues, but the passion and life that I put into it, as if my life depends on it, because it means for once in my confused life, am doing something worthwhile with my life and time. My challenge now is, I have not been able to combine my modelling life with school, which is snuffing the life out of my CGPA, my results ever since then, lacks pride. What should I do? Modelling is the only thing that has brought me joy from years of wallowing in regrets and anguish over my field of study. Leaving it now would be like am activating the destruction button of my life. On the other hand I would like to graduate with something worthy of my early effort in this course, if not for myself, but for my parents who are expecting so much from me back at home, siblings inclusive.
You can also share your life experiences, stories, issues, information with us by sending them to aremutemidayo90@gmail.com.

Truth about Milk

Certainly, milk is great for babies, ord would not have created women with the ability to breast-feed their children.
However, there is another side of the story. Most children with chronic sinus infections, ear infections and many other conditions have dairy sensitivities. Many times the problem clear up when the dairy products are substituted with soy or rice milk.
Do you realize that man is the only species in the animal kingdom to drink milk as an adult? Because many people have some degree of allergy or sensitivity to milk, problems often set in when one consume cheese and milk drink.
Many people believe they need milk to supply their calcium needs but then milk is pasteurized (through heating). When Milk is pasteurized, the calcium becomes an inorganic form, which is less easily assimilated by the body. That's why it is recommended that you get your calcium from other sources. Soy, seeds or nuts are high in calcium.
Dairy sensitivities and allergies have been linked to skin rashes, eczema, ear infections, nasal allergies, fatigue, increased risk of prostate and ovarian cancer, acne and spastic colon. If you have any of these, stop dairy products. Do it for 7 days and watch the improvement.
You can then decide to limit or avoid dairy products in order to relieve your medical condition.
Note that, most of the world's population cannot adequately digest milk due to lactose intolerance and is the most self-reported food allergen in the world.
Watch your milk intake!!!

Alcohol use in pregnancy

It is well established that consuming alcohol during pregnancy can cause harm to the foetus. A new study finds that drinking alcohol as early as 3-4 weeks into pregnancy, before many women even realise they are expecting may alter gene functioning in the brains of offspring, leading to long term changes in brain structure.
Alcohol consumption during pregnancy has been linked to increased risk of a number of health condition for offspring including growth restriction, poor coordination, speech and language delays, poor memory, poor muscle tone, intellectual and learning disabilities.
However, it is unclear exactly how alcohol exposure during pregnancy impacts fetal development to result in these conditions but past animal studies have suggested that alcohol consumption may influence gene expression in the embryo during early pregnancy by making changes to the epigenome, which regulate the gene function.
The problem with drinking alcohol during pregnancy is that there is no amount that has been proven to be safe. It is difficult to predict the impact of drinking on any pregnancy because some women have higher levels of the enzymes that break down alcohol.
It's such a small amount of a time and the sacrifice is not so great for you and your child.
Stay away from alcohol during pregnancy. It's not the best for your child.

What you should know about paracetamol

Paracetamol is a medical drug also known as acetaminophen. It is first used by Joseph Von Mering, a German physician. It is an analgesic (pain reliever) and antipyretic (fever reducer). The exact mechanism of action is unknown.
Paracetamol usually comes in the form of tablets, caplets, capsules, suppository, soluble powders and liquids (suspension and syrup) to be taken every 4-8hours until symptoms subside.
Paracetamol is considered safe for all ages although people with liver problem should talk to their physician before taking any. Originally, paracetamol required a prescription for it purchase in the pharmacy but today, prescription are rarely needed as it is now an over-the-counter (OTC) drug.
Maximum amount of paracetamol for adult is 1g (1000mg) per dose and 4g (4000mg) per day. Avoid drinking alcohol while taking this medication because alcohol may increase your risk of liver damage while taking paracetamol. Don't use more than 2g per day if you drink more than 3 alcoholic beverages per day if at all you want to use paracetamol.
Consult your physician before taking any OTC cold, cough, allergy and pain medication because paracetamol is contained in many combination medicines. Use paracetamol as prescribed by your physician.
Most common side effects are drowsiness, fatigue, rashes and itching. Long term effect includes tiredness, breathlessness, anaemia, liver and kidney damage.
Stop using paracetamol and call your physician if you still have a fever after 3days of use. If you still have pain after 7days or 5days for a child. If your symptoms get worse or you have new symptoms.
Paracetamol is not an everyday drug. Be warned.