Foods that fight ageing

Making wise adjustments to your daily diet can help combat both the appearance of ageing and the actual effects time has upon your bones, muscles and skin.

We reveal which foods are the best to help beat back the years.

Breakfast: take on watermelon

We're not just talking about the H20 part though. Be sure to include ripe, red watermelon on your breakfast tray too. "It's rich in lycopene and beta-carotene," explains Emma Wells, nutritionist with www.smartnutrition.co.uk.

Researchers from the Universities of Newcastle and Manchester presented findings to the British Society for Investigative Dermatology highlighting how lycopene can provide up to 33% more protection against sunburn - a chief cause of skin ageing. "Beta-carotene helps repair skin cells too," says Wells.

Snack: liven up with a yoghurt

"For a snack try a probiotic yoghurt that will aid your digestion too," suggests Wells. The anti-ageing properties of yoghurts seem in the main to be circumstantial - people who age well often eat them by the bucketload.

However, research from the Istituto Studi e Ricerche Nutrizione e Tecnologie in Italy also suggests that live yoghurts can bolster the body's immunity against illness too.

Lunch: catch a fish dish

"The omega 3 fatty acids in oily fish, such as herring, salmon and fresh tuna, help alleviate a number of age-related conditions," says Dr Laura Wyness of the British Nutrition Foundation.

They may help to alleviate some of the symptoms of rheumatoid arthritis, help to preserve eye health and maintain levels of healthy fat within the skin that stop it from becoming brittle.

Drink: keep it smooth

A nutritious way to smooth out wrinkles could be as simple as blending a mix of vitamins C and E together with a bunch of nutrients that possess anti-ageing qualities into a tasty smoothie.

Try mixing one sliced banana with 350ml of orange juice and a couple of handfuls of forest fruits such as raspberries, blackberries and blueberries. The resultant blend of beta-carotene, folic acid, zinc, potassium and major vitamins will boost your body's natural defences against both infection and the elements.

Snack: 'ave an avocado

"Scoop out the flesh from half an avocado for a mid-afternoon snack or chop it into a light salad," suggests Emma Wells.

Among the many nutrients you'll be taking on board are oleic acid - a healthy fat that boosts the body's good cholesterol levels - along with potassium which reduces the risk of blood pressure problems and fluid retention. "It also contains vitamin E, which helps maintain skin health," adds Wells.

Snack: do go to seeds

"Like avocado, seeds from pumpkins or sunflowers are also packed with vitamin E," says Wells. This vitamin helps to neutralise what are potentially damaging toxins in the body called free radicals. Your skin in particular is at risk from the damage these cause, but regular snacks of seeds and nuts will provide protection for your cells.

Dinner: give garlic a go

Crushing a clove of garlic into your stir fry won't just add flavour to your evening meal - it'll take a few years off your looks too.

"The health properties of herbs like garlic are varied," says Wells. "Along with its reputation for helping fend off age-related chronic illness such as heart disease, it also rejuvenates other body parts."

A review of its plus points carried out by the School of Biomolecular Sciences at Liverpool John Moores University also found that garlic has strong anti-oxidant properties, which combat the effects of ageing, counter the formation of cataracts, raise energy levels and rejuvenate skin.

Dinner: bring on broccoli

Be sure to have a side dish of steamed vegetables - especially the cruciferous types like broccoli - with your main meals.

US research published in the Journal of Allergy and Clinical Immunology in 2008 revealed how an element within broccoli, called sulforaphane, helps ward off the effects time can have on your body.

"Our study shows that a chemical present in broccoli is capable of stimulating a wide range of antioxidant defence pathways and may be able to interfere with the age-related decline in immune function," explained study author Dr Andre Nel.

Drink: sluice some youth juice!

Finally, for a drink that'll not only keep you looking young but also help you sleep more soundly, try acerola juice. The tart Brazilian cordial - also called Barbados cherry - is high in vitamins C and A - along with a host of skin-boosting nutrients.

Recent research from the University of Texas also revealed that cherry-based drinks provide a boost of the sleep hormone melatonin, that will help you to rest and your body to recuperate. To buy acerola juice visit www.windmillorganics.com.

Source: style.uk.msn.com

An overview of Ovarian cysts

Ovarian cysts are small fluid-filled sacs that develop in a woman's ovaries. Most cysts are harmless, but some may cause problems such as rupturing, bleeding, or pain; and surgery may be required to remove the cyst(s). It is important to understand the function of the ovaries and how these cysts may form.

Women normally have two ovaries that store and release eggs. Each ovary is about the size of a walnut, and one ovary is located on each side of the uterus. One ovary produces one egg each month, and this process starts a woman's monthly menstrual cycle. The egg is enclosed in a sac called a follicle. An egg grows inside the ovary until estrogen (a hormone), signals the uterus to prepare itself for the egg. In turn, the lining of the uterus begins to thicken and prepare for implantation of a fertilized egg resulting in pregnancy. This cycle occurs each month and usually ends when the egg is not fertilized. All contents of the uterus are then expelled if the egg is not fertilized. This is called a menstrual period.

In an ultrasound image, ovarian cysts resemble bubbles. The cyst contains only fluid and is surrounded by a very thin wall. This kind of cyst is also called a functional cyst, or simple cyst. If a follicle fails to rupture and release the egg, the fluid remains and can form a cyst in the ovary. This usually affects one of the ovaries. Small cysts (smaller than one-half inch) may be present in a normal ovary while follicles are being formed.

Ovarian cysts affect women of all ages. The vast majority of ovarian cysts are considered functional (or physiologic). This means they occur normally and are not part of a disease process. Most ovarian cysts are benign, meaning they are not cancerous, and many disappear on their own in a matter of weeks without treatment. While cysts may be found in ovarian cancer, ovarian cysts typically represent a harmless (benign) condition or a normal process. Ovarian cysts occur most often during a woman's childbearing years.

The most common types of ovarian cysts are the following:

Follicular cyst: This type of simple cyst can form when ovulation does not occur or when a mature follicle involutes (collapses on itself). A follicular cyst usually forms at the time of ovulation and can grow to about 2.3 inches in diameter. The rupture of this type of cyst can create sharp severe pain on the side of the ovary on which the cyst appears. This sharp pain (sometimes called mittelschmerz) occurs in the middle of the menstrual cycle, during ovulation. About one-fourth of women with this type of cyst experience pain. Usually, these cysts produce no symptoms and disappear by themselves within a few months.


Corpus luteum cyst: This type of functional ovarian cyst occurs after an egg has been released from a follicle. After this happens, the follicle becomes what is known as a corpus luteum. If a pregnancy doesn't occur, the corpus luteum usually breaks down and disappears. It may, however, fill with fluid or blood and persist on the ovary. Usually, this cyst is found on only one side and produces no symptoms.


Hemorrhagic cyst: This type of functional cyst occurs when bleeding occurs within a cyst. Symptoms such as abdominal pain on one side of the body may be present with this type of cyst.


Dermoid cyst: This is a type of benign tumor sometimes referred to as mature cystic teratoma. It is an abnormal cyst that usually affects younger women and may grow to 6 inches in diameter. A dermoid cyst can contain other types of growths of body tissues such as fat and occasionally bone, hair, and cartilage. These cysts can become inflamed. They can also twist around (a condition known as ovarian torsion), compromising their blood supply and causing severe abdominal pain.


Endometriomas or endometrioid cysts: Part of the condition known as endometriosis, this type of cyst is formed when endometrial tissue (the lining tissue of the uterus) is present on the ovaries. It affects women during the reproductive years and may cause chronic pelvic pain associated with menstruation.

-Endometriosis is the presence of endometrial glands and tissue outside the uterus.
-Women with endometriosis may have problems with fertility.
-Endometrioid cysts, often filled with dark, reddish-brown blood, may range in size from 0.75-8 inches.


Polycystic-appearing ovary: Polycystic-appearing ovary is diagnosed based on its enlarged size - usually twice that of normal - with small cysts present around the outside of the ovary. This condition can be found in healthy women and in women with hormonal (endocrine) disorders. An ultrasound is used to view the ovary in diagnosing this condition.


Polycystic-appearing ovary is different from the polycystic ovarian syndrome (PCOS), which includes other symptoms and physiological abnormalities in addition to the presence of ovarian cysts. Polycystic ovarian syndrome involves metabolic and cardiovascular risks linked to insulin resistance. These risks include increased glucose tolerance, type 2 diabetes, and high blood pressure.

-Polycystic ovarian syndrome is associated with infertility, abnormal bleeding, increased incidences of miscarriage, and pregnancy-related complications.

-Polycystic ovarian syndrome is extremely common and is thought to occur in 4%-7% of women of reproductive age and is associated with an increased risk for endometrial cancer.

Cystadenoma: A cystadenoma is a type of benign tumor that develops from ovarian tissue. They may be filled with a mucous-type fluid material. Cystadenomas can become very large and may measure 12 inches or more in diameter

Look out for causes and treatment of cysts in the next blog post :)

Healthy Living, Healthy Mind

Compared with the general population, people with a mental illness are more than twice as likely to:

• Smoke tobacco
• Eat less fruit
• Less likely to exercise regularly
• Have higher rates of obesity
• develop the metabolic syndrome*

Have you ever had a dreary day, week or month, and then up and decided to go for a walk or a run, and felt much better? Well, there’s evidence that exercise and a healthy diet is not only good for your physical health but is good for your mental health too!

1. Eating balanced, regular meals throughout the day maintains your blood sugar levels

Low blood sugar from skipping meals or missing breakfast makes you feel more irritable, grumpy and tired. Therefore start your day well and boost your mood by eating breakfast! At the same time, be careful not to eat too much, and don’t eat heavy foods for lunch as they will leave you feeling tired – so, that’s a ‘No, thank you’ to Mummy’s pounded yam and egusi soup at midday!

2. Prevent mood swings by eating foods that are absorbed more slowly into your blood, e.g. wholegrain cereals, fruits, and vegetables

The faster the food is absorbed into your blood, the sooner you feel hungry, worn out, etc. Ever heard of the ‘crash’ after the sugar ‘high’? This is exactly why that happens when we gorge on sweets and chocolates. These sugars are absorbed quickly into our bloodstream, giving us a short burst of energy and then leaving us out of fuel an hour later!

3. Wholegrain foods, fruits and vegetables contain higher levels of thiamine, folate and zinc, which have been associated with improving people’s moods

In addition to these, make sure you get enough protein in your diet (which I’m sure won’t be too much of a chore for most of us Africans!), as this has been shown to have the same effect on the brain.

4. More water, less alcohol!

Now we all know water is good for us – it keeps your whole body, including your brain, hydrated. A hydrated brain improves your focus, alertness, and efficiency. Whether you’re studying, working or exercising, water is your best friend. Say ‘No’ to alcohol as, a high consumption often results in vitamin deficiencies which will have a direct effect on your physical and mental health.
If you do drink alcohol, make it occasional, and keep it in small amounts. (The recommended safe limits are: 14 units for women and 21 units for men per week)

1 unit = 1 small glass wine OR ½ pint beer OR lager OR 1 single measure spirits OR 1 small glass sherry or port

5. Exercise, exercise, exercise...

...But don’t overdo it! Regular exercise is good for your heart, bones and weight control. So, walk, run, swim, cycle, dance! Exercise releases endorphins – hormones that make you ‘feel good’ and help you relax. Also, as you start to see results (e.g. weight loss, increased fitness, that six-pack you’ve been praying for) it will boost your self-esteem.

6. And I don’t think I have to tell you to stay away from tobacco and drugs!

So when you hear, ‘You are what you eat’, remember it doesn’t just apply to your physical health but also to your mental health!


Samantha chioma



*From RCPsych and Academy of Medical Royal Colleges Report: No Health without Mental Health, 2009

Day 3: Oriental prawn salad

Ingredients
2 large carrots, peeled

1 red pepper, deseeded

8 spring onions, trimmed 

175g/ 6oz cucumber, deseeded

1 medium tomato, quartered 

150g/ 5oz cooked tiger prawns 

1 (160g) bag Leafy salad leaves (spinach, crunchy lettuce and cabbage)


For the dressing:

1 tbsp sweet chili dipping sauce

1 tbsp vegetable oil 

2 tsp rice vinegar

1 tsp sesame oil

Method
Slice the carrots, pepper, spring onions and cucumber into matchstick strips and place in a large bowl. Add the prawns. Whisk all the dressing ingredients together and pour over the vegetables and prawns. Stir well, then leave to marinate for 5 minutes.
To serve, add the bag of leaves and tomato to the marinated mixture and lightly toss. Serve straight away.

Jessica Bongos-ikwue

Day 2: Calorie Cruncher

This is definitely one of the easiest and fastest salad recipes ever. It can be made in 5 minutes and it’s a low calorie salad. You can exclude the Parmesan cheese to keep it even lower in calories.

Ingredients
80g/ 3oz of mixed lettuce/salad leaves (around 1 cereal 
bowl full)

1 medium tomato sliced

3 mushrooms, sliced

2-3 sticks celery, chopped

3 sliced rings of green pepper

1 tablespoon (10g) grated Parmesan cheese

1 tablespoon fat free dressing

Method
Just mix together all the above ingredients, topped by the Parmesan cheese and enjoy.

Cholera outbreak kills 200 in Cameroon

Cholera has killed 200 people in the west African nation of Cameroon, the government said Thursday, and aid agencies feared the outbreak could spread to neighboring regions and nations.

Another 2,500 cases of cholera, a deadly water-borne disease, have been diagnosed in Cameroon since an outbreak warning in June.

About 70 percent of people living in the country's far north region, bordering Nigeria and Chad, do not have access to potable water, according to a Ministry of Water and Energy official.

Sanitation is also limited in the area and recent flooding has aggravated the situation.

UNICEF said it has dispatched emergency medical kits containing surgical gloves, water treatment tablets, cholera medicine, oral rehydration salts and educational materials. The United Nations children's agency said the outbreak could be devastating for children, who are especially vulnerable.

The disease is caused by contaminated water, and many people with cholera suffer acute watery diarrhea, which leads to severe dehydration.

If left untreated, it can kill quickly, possibly within hours, according to the World Health Organization. Up to 120,000 people die each year from cholera.


Source: CNN

Mobile phones save lives in Rwandan villages

The Rwandan government is giving out hundreds of cell phones in an attempt to save pregnant women and babies.

Nearly 500 volunteer community health care workers in the rural district of Musanze have been given free phones so they can keep track of all the pregnant women in their villages.

The cell phones are used to register and monitor expecting mothers. If there are any questions, complications or updates, health workers simply send a text to their local clinic and receive a response within minutes.

A cell phone got 23-year-old Valentine Unwingabire the help she desperately needed. In the middle of the night Unwingabire unexpectedly went into labor and her village health worker, Germaine Uwera, knew exactly what to do.

"I sent a text and after sending a text they gave me feedback, and in 10 minutes the ambulance came," Uwera told CNN.

It's hard to get ambulances or healthcare in Rwanda's heavily populated rural areas. Roads are unpaved, few people have cars, and nearly 95 percent of Rwandans cannot access electricity.

Before Uwera got her cell phone, it took at least an hour to get help. Health workers had to carry patients in a makeshift stretcher for nearly an hour to reach the nearest health facility.

Rwanda is ranked among the world's worst for maternal mortality. The majority of Rwandan women have their babies at home with untrained midwives. Many die from bleeding or infection, both easily preventable with the right care.

The cell-phone program, or Rapid SMS scheme, was set up in conjunction with various U.N. organizations to bring the number of maternal deaths down.

"We tend to lose people who are actually supposed to be developing this nation," said Dr. John Kalach, the director of the closest hospital in Ruhengeri. "We don't want to be in a nation where we lose pregnant ladies while they are giving life to others."

Every text message sent under the new program is stored at nearby health facilities and a central server in Kigali.

Health care professionals are able track a woman's progress from her first trimester to the last. Volunteers are also automatically reminded to send in monthly check-ups, and if a doctor spots any problems, they can send a text urging the mother to get to a clinic.

In the Musanze district, the program has been a big success. There have been no reported maternal deaths since the programs launch last year, compared to 10 deaths in 2008.

According to UNICEF the next step will be to give out over 17,000 phones to health workers (specifically in charge of monitoring maternal health) and then to eventually distribute 50, 000 phones to every volunteer health worker in the country. The government hopes to even expand the scheme to other sectors like agriculture and education.

But the system does have some challenges. Health workers must travel long distances to charge their phones, and networks aren't always reliable in Rwanda's rural districts.

But when the phones are functioning, they do save lives. Thanks to Uwera's cell phone Valentine Unwingabire gave birth to a healthy baby boy, Manirakoze, which means "Thank you God."

"When I went to the hospital I was thinking maybe my baby would not be very healthy or maybe premature," Unwingabire said. "But when I found that the baby was OK and healthy, I stopped and I thanked God because I wasn't expecting such a miracle."


Source: CNN

Pregnancy & Childcare : Facts about Folic Acid

If a woman has enough folic acid in her body before and during pregnancy, it can help prevent major birth defects of the baby’s brain and spine. Women need 400 micrograms (mcg) of folic acid every day.

About folic acid

Folic acid is a B vitamin. Our bodies use it to make new cells. Everyone needs folic acid.

How much folic acid a woman needs

400 micrograms (mcg) every day

When to start taking folic acid

For folic acid to help prevent some major birth defects, a woman needs to start taking it at least one month before she becomes pregnant and while she is pregnant.

Every woman needs folic acid every day, whether she’s planning to get pregnant or not, for the healthy new cells the body makes daily. Think about the skin, hair, and nails. These – and other parts of the body – make new cells each day.

How a woman can get enough folic acid

There are two easy ways to be sure to get enough folic acid each day:

Take a vitamin that has folic acid in it every day.

Most multivitamins sold in pharmacies have the amount of folic acid women need each day. Women can also choose to take a small pill (supplement) that has only folic acid in it each day.

Multivitamins and folic acid pills can be found at most local pharmacy, grocery, or discount stores. Check the label to be sure it contains 100% of the daily value (DV) of folic acid, which is 400 micrograms (mcg).
Eat a bowl of breakfast cereal that has 100% of the daily value of folic acid every day.

Not every cereal has this amount. Check the label on the side of the box, and look for one that has “100%” next to folic acid.

The following cereals contain 100% of the DV of folic acid per serving size. Please look at nutrition label on the side of the cereal box for the serving size and % Daily Value.

Kellogg’s®

All-Bran® Bran Buds®
All-Bran® Complete® Wheat Flakes
All-Bran® Original
All-Bran® Strawberry Medley
Low-Fat Granola without Raisins
Product 19®
Mueslix
Smart Start® Strong Heart Antioxidants
Special K®

Quaker® Oats

Cap'n Crunch Original ®
Cap'n Crunch’s Christmas Crunch®
Cap'n Crunch’s Crunch Berries®
Cap'n Crunch's Peanut Butter Crunch®
Honey Graham OH!s®
King Vitamin®
Cinnamon Life®
Maple & Brown Sugar Life®
Oatmeal Squares Brown Sugar
Oatmeal Squares Cinnamon
Oatmeal Squares Golden Maple
Quisp®

These cereals are high in folic acid, but please check the nutritional information on the label to ensure that your other nutritional needs are met

Day 1: Chicken and pepper Caesar salad

Ingredients (serves 4)
2 tbsp olive oil

3 chicken breast fillets

1 yellow pepper, deseeded and thickly sliced

100g crouton (sautéed, cubed
bread)
1 bag Sweet and crunchy salad (cabbage, lettuce, sliced carrots)

For the dressing:
2 tbsp reduced fat mayonnaise
1 tbsp wholegrain mustard

Dash of Worcestershire sauce

Squeeze of lemon juice


Method
Preheat the oven to 200°C/Fan 180°C/400F/Gas Mark 6. Brush the chicken and pepper with 2 tsp of the olive oil. Place the bread cubes in a small roasting tin, add the remaining olive oil and toss well. Bake for 10mins until golden. Set aside.

Meanwhile, heat a pan. Season chicken according to your taste and add the chicken to the pan and cook for 10-15mins, turning once until cooked through. Remove from the pan and slice.

Add the peppers to the pan and cook for 5-6 minutes, turning occasionally until charred around the edges. Empty the salad into a large bowl, add the croutons, chicken and peppers and mix well.

Whisk all the dressing ingredients together with a fork and add a little water if needed to make a drizzling consistency. Divide the salad between four plates and drizzle a little dressing over each. Serve straight away.



Jessica Bongos-ikwue

Salad recipe Week: Introduction

This week we are going to show you 6 different ways you can make healthy salads at home. first, lets talk briefly about why salads are important.


Salad bags are a great way to help you towards the recommended daily intake of fruit and vegetables, whether as a crunchy side dish, a refreshing starter, or a filling main course. Just one cereal bowl (80g) of salad leaves counts as one of our five portions of fruit and vegetable, making a salad recipe is one of the easiest, most convenient and hassle free ways to achieve your ‘5-a-day’.

The variety of highly nutritious leaves available in mixed salad bags can also make a substantial contribution to your Recommended Daily Allowance (RDA) of key vitamins and minerals such as calcium, iron, potassium, vitamins C and A and folate. From crisp, sweet refreshing lettuce, frilly red oak leaf and nutrient rich brassicas, such as watercress, to shredded cabbage and delicate sprigs of herbs, the variety of colours and textures is enormous, making ‘eating a rainbow’ simple.
There are lots of ways of including salad leaves in your diet. It doesn't just have to be with a salad. Why not try the following:

• Making a salad soup: Add a chopped onion in a small amount of stock, and then add two diced potatoes, seasoning and another 2 pints of stock. Bring to the boil and simmer until the potatoes are soft. Throw in 2 bags of watercress, spinach and carrots and stir for 3 minutes. Take off the heat and liquidise.

• Adding a couple of handfuls of salad leaves to pasta with Parmesan and olive oil.

• Throwing a couple of handfuls of mixed salad leaves into stir-fries, spaghetti Bolognese or onto the top of a pizza.

• Adding a handful of tender sweet leaves, such as lettuce, to wraps or mixing them with other ingredients such as prawns or grated cheese and using them as a filling for an omelette.

• Injecting extra flavour to your mashed potato by stirring in some watercress with spring onions, cheese and mustard.

dont forget to come back for tips on how to make healthy salads


By Jessica Bongos-ikwue

7 stealthy ways you could put on weight

From burning less calories than you think when you exercise, to eating 'healthy' foods that are surprisingly high in calories, we highlight some common causes of creeping weight gain - and some simple solutions.

1. Going on holiday

"There's a lot of anecdotal evidence that we put on weight on holiday," according to nutrition scientist Lisa Miles. Some people put on as much as 8lb in a two-week holiday. When you're eating out, it can be hard to know how many calories you're consuming.

Salads can seem healthy, but dressings and toppings can mean that they contain as many calories as a bowl of pasta. Lisa Miles advises "Ask restaurants for salad dressings in separate dishes so you can add them yourself."

2. Drinking too much alcohol

You put on 1lb when you eat or drink 3,500 calories too many. When you consider that a pint of lager contains 250 calories, it's easy to see how that weight can creep on after too many nights out. Aim to have at least two alcohol-free days each week.

3. Feeling stressed

Researchers at the University of Helsinki who studied 9,000 workers found that the women who were the most stressed put on the most weight. Keeping a food diary at stressful times will help - you may be surprised at the types of foods that start creeping in to your diet.

Check your BMI

4. Watching TV

Watching a lot of television can contribute to weight gain, as we tend to be looking at the screen while eating, which means that we pay less attention to what we're putting in our mouths. It's also easier to miss the signs that you're full when you're caught up in your favourite TV show, which means that you'll eat more.

5. Not getting enough sleep

A recent study from the University of Chicago found that lack of sleep increases levels of the hormone ghrelin which makes you feel hungry. Dr Neil Stanley, sleep expert at the Norfolk and Norwich University Hospital, says, "There seems to be a strong link between lack of sleep and putting on weight."

Sleep helps the body recharge and restore itself. If you're not getting enough, try and add in an extra hour's sleep a night and see how different you feel after a week.

How to take your diet on holiday (and still have fun)

6. Larger portion sizes

When we're served a larger portion, we tend to eat more. We can control portion sizes at home, but it's far more difficult when eating out. Over the last few decades, portion sizes in restaurants have increased. A study by the World Cancer Research Fund (WCRF) found that burgers, for example, have doubled in size since 1980.

Try ordering two starters instead of a starter and main course, saying no to bread and side orders, or choosing two courses instead of three.

7. Gentle exercise

It's easy to fall into the trap of exercising under your ability and burning fewer calories than you think in each session. You need to raise your heart rate when you exercise in order to burn up calories, and being realistic about the number of calories you use is critical: walking for an hour might use 210 calories for someone of medium weight (more if you're heavier, less if you're lighter).

Jogging for an hour will use 390 calories, tennis 430 and cycling 370. Make sure that you don't replace all of these calories with food after exercising.

have all these at the back of you mind and you wouldnt have a problem keeping the weight off.

Having Friends Can Save Your Life

It feels good to have someone to talk to when times are rough, and someone to celebrate life’s biggest moments with. Having good social relationships is fulfilling, and new research suggests that friendships can also add years to your lifespan.

According to research, the benefits of having healthy relationships are comparable to that of quitting smoking. Researchers conducted 148 studies of 308,000 people or various ages and health statuses. The study found that people were 50 percent more likely to live longer if they had strong social relationships. The study suggests that people with low levels of social interactions have a lifespan equivalent to alcoholics and obese people.

The following types of relationships are especially helpful to your health. Cherish and nurture these friendships for your health’s sake.

1. A Childhood Friend

Longtime friends are special because they have most likely seen you at all different points in your life. They are the friends who can say “who would have thought?” These friendships remind you of how much you have grown. Nurture these friendships by staying in touch on a regular basis. Schedule days to meet up for lunch, or plan nights out with old friends to keep these friendships close over time.

2. A New Friend

Unlike school friends, newly acquired friends only know the you that you are today. They have no preconceived notions about you, and that may be a good thing. What’s even better about new friends is that they can introduce you to new things and fresh perspectives. Find new friends at work, your kids’ school, the gym or through old friends. Networking for a career change can also lead you straight to some rewarding friendships.

3. A Workout Friend

Experts agree that exercising with a friend is the best way to get yourself to stick with your workout plan. A good friend who will drag you off the couch when you have every excuse in the world is good for your health in more ways than one. Set a mutual goal with your workout buddy to make sure you’re both on the same page.

4. A Spiritual Friend

A study from Duke University Medical Center found that people who regularly attended religious services or engaged in activities such as prayer or meditation had a 50 percent lower risk of dying over a 6-year period than others of the same age and health status.

Regularly attending activities and volunteer opportunities through your religious organization is a great way to bond.

5. A Younger Friend

To your younger friend, you must have super powers. How can you juggle it all and make it seem so easy?
Research shows that an element of a happy life is to feel useful to other by passing on what you've learned through experience. Mentoring young men or women can give you that feeling. To get the most benefit from this type of relationship, make sure you take advice as well as give it. Give your younger buddy career advice and let your younger buddy share with you how to navigate the latest social networking site.

6. Your Partner’s Friends

Your friends are like your family, and that means they should also become a part of your partner’s family to an extent. Studies show that the more a couple’s friends and family intermingle, the better the chances of the relationship lasting past one year.

7. Your Mom

No matter your inevitable conflicts with your mom, mothers have a strong bond with their children. If you want to be closer with your mom but keep running into obstacles, consider what you can do to overcome those issues. If you find it hard to enjoy the time you spend with your mom, stop picking her apart and focus on her good qualities. Don’t take your mother’s criticism personally. Instead, look at it as a reflection of her own habits and traits.

8. Yourself

When others are in need you are there at the drop of a hat, but when you are in need you forget to take care of yourself. Become your own friend by getting to know yourself. Understand what you want, what you don’t want and what makes you happy. Write down seven simple things that make you happy (walking, reading, or watching movies) and make sure you do at least one thing each day to care for yourself.

Immunization Awareness month (Get Protected)

Vaccinations continue to be one of the most essential health tools used to help keep our community strong and viable.There are a lot of misunderstandings and myths about vaccines that keep people from getting the necessary treatments they need to stay healthy. Follow the below tips and strategies to make sure that your family and friends are up-to-date on their immunizations

How do vaccines work?
When you receive a vaccine, it helps your body create antibodies. Antibodies are the body's defenses that fight off any foreign substances (germs). Although your body can create antibodies on its own, most of the vaccine-preventable diseases cause severe illness and even death before enough antibodies are produced.

Why are Vaccines important?

• Global Disease Control- Vaccines are responsible for the control of many infectious diseases that were once common. Vaccines have reduced and, in some cases, eliminated many diseases that once routinely killed or harmed tens of thousands of infants, children and adults. This is why maintaining high immunization rates protects the entire community (and the entire planet) by interrupting the transmission of disease-causing bacteria or viruses.

• Many Dangerous Diseases Are Still Going Strong -The viruses and bacteria that cause vaccine-preventable diseases and death still exist and can infect people who are not protected by vaccines.

• Diseases Waste Time & Money- Vaccine-preventable diseases have a costly impact, resulting in doctors' visits, hospitalizations and premature deaths. Sick children can also cause parents to lose time from work.

Why Do Adults Still Need Their Shots?

Some adults incorrectly assume that the vaccines they received as children will protect them for the rest of their lives. For some illnesses this is true, but in general, vaccines aren't just for kids. Far too many adults become ill, are disabled, and die each year from diseases that could easily have been prevented by vaccines. Thus everyone from young adults to senior citizens can benefit from immunizations.

• Some adults were never vaccinated (or were not sufficiently vaccinated) as children
• Newer vaccines were not available when some adults were children
• Immunity can begin to fade over time
• As we age, we become more susceptible to serious disease caused by common infections, such as the flu.

Vaccine-Preventable Childhood Diseases

• Diphtheria
• Haemophilus influenzae type b (Hib)
• Hepatitis A
• Hepatitis B
• Human Papillomavirus (HPV)
• Influenza
• Measles
• Meningococcal
• Mumps
• Pertussis (whooping cough)
• Pneumococcus
• Polio
• Rotavirus
• Rubella (German measles)
• Tetanus (lockjaw)
• Varicella (chickenpox

Vaccine-Preventable Adult Diseases

• Diphtheria
• Herpes Zoster (shingles)
• Influenza (flu)
•Pneumococcus
• Tetanus (lockjaw)

Immunization Schedules

To benefit the most from immunizations, it’s important to get them at the right times. Below is a guide to help you figure out what shots you need and when:

Adult immunization schedule

Remember that immunizations are for everyone. Getting a shot may not exactly be the highlight of your day, but staying on your immunization schedule can not only ensure that you and your family are protected, but can actually help you do your part in keeping your entire community safe - from your workplace to your church.

Reference : Blackhealth/doctor.

8 Tricks for instant energy

When you're most vulnerable to fatigue, you need a foolproof plan to help you fight it. These eight strategies ensure you will wake up refreshed and recharged, remain alert throughout the day, and wind down just in time for a good night's sleep.

1. Wake Up

Don’t: Sleep in
Do: Get up at the same time and bath yourself in light

This enables your circadian rhythms, which are governed by your body's "master clock" in the hypothalamus gland, to stay in synch with the 24-hour day. In the absence of light, your body's sleep-wake cycle wants to delay by an average of 12 minutes every day and work on a 24.2-hour rhythm.

That means your body wants to keep pushing your bedtime to later. But if you let that happen and still have to get up at the same time every day, you're going to be tired.

To keep your circadian rhythms in time, aim for 30 minutes of light as early as possible every morning, even on a Saturday, by enjoying a half-hour stroll outdoors or having your breakfast by a sunny window. If your schedule forces you to wake up while it’s still dark outside, crank up the indoor lights – every little bit may help.

2. Eat

Don’t: Load up on carbs
Do: Eat more protein

Although carbs can give you a burst of rapid fuel, they can also be an energy drain if you consume too many. Nutrition experts at the University of Illinois reported in a recent study that people who reduced the amount of carbohydrates in their diets and raised the amount of protein reported feeling more energetic.

Keep your daily intake of healthy carbs below 150 g: five servings of vegetables; two servings of fruit; and three or four servings of starchy (preferably whole grain) carbohydrates such as bread, rice, pasta, and cereal. For instance

3. Drink Coffee

Don’t: Downing several cups first thing in the morning
Do: Save a cup for later in the day

You don’t just need it in the morning. Caffeine keeps you operating at a high level by blocking the effects of adenosine, a sleep-inducing brain chemical that accumulates as the day wears on. By the time adenosine builds up to the point where you start feeling sleepy—generally, late in the afternoon—the effects of your morning caffeine will have worn off, says James K. Wyatt, PhD, director of the Sleep Disorders Service and Research Center at Rush University Medical Center. "Having 1/2 to 1 cup of coffee or its caffeine equivalent during the late afternoon, when the pressure to sleep is high, will keep you energized," he says.

4. Time Your Meals

Don’t: Graze all day long
Do: Eat your meals at the same time every day

Your body's caloric needs are closely tied to its other daily rhythms, including when you get up and go to bed and when you expend the most energy (during your late-day fitness walk, for example). "What will make you tired is if your body expects a 7 a.m. breakfast and a 12 p.m. lunch and you skip one of those.Chaotic eating leads to greater hunger and overeating.

Prepare breakfast the night before so you're sure to start the day with a boost even if you're running late. Pack a lunch to take to work in case you can't get away from your desk midday. On the weekend, make and freeze several meals that you can quickly heat up so you and your family eat dinner at the same time every night.

5. Relieve Your Stress

i would recommend going to the Spa to relax or starting Yoga or Pilates. these help release tension and helps relax your muscles. Alternatively you can have a bubble bath with scented oils, candles and jazz music (or any genre of your choice)

6. Revitalize your day

Don’t: Take a power nap
Do: Walk outdoors

Just as it does in the early morning, enjoying some daylight later in the day may blunt an afternoon energy dip, which often comes on like clockwork. "Because of the way the homeostatic and circadian systems interact, most people feel a lull 17 to 18 hours after they went to bed the previous night," says Figueiro. Step outside into revitalizing sunlight for a short walk. Vary your routine by taking a different path every day, doing a short errand, or catching up with a friend on your cell phone. If you can't get outside, plant yourself next to a window, open the shades wide, and look out.

7. Give yourself a pre-workout

Don’t: Eat a snack (unless you’re hungry, of course)
Do: Listen To Music

Exercise is a prime energy booster, but what if you're too tired? Put in your earphones while you lace up your walking shoes: Music will help you forget you're whipped. Volunteers who worked out for 30 minutes while listening to tunes felt they weren't exerting themselves as much as when they exercised without music. So listen to some of your favorite up-tempo tunes on your way to the gym.

By Charlotte Evans