Four (4) Ways To Sleep Better

Getting a good night's rest is crucial to our well being and fitness each day.
Sleep refreshes our mind and allows the body a time off from the daytime exertions.

Everyone should desire to get enough sleep and we outline four proven ways to help you sleep better

• Make A Sleep Schedule : By keeping to the same bedtime even on weekends, you can train your body clock to get sleepy at the same time each night, making for a longer period of sleep. Create a calming routine that you can repeat every night. You could take a hot bath or have a warm glass of milk while you read before bedtime. It's also pertinent that you turn off or put on silent mode, all electronic devices for at least thirty minutes before bedtime. 

• Join A Choir : This tip is for individuals who experience disturbed sleep as a result of the snoring habit. Studies have shown that joining a choir or taking singing lessons could actually help to strengthen the weak throat muscles that contribute to snoring. Being overweight also makes you more likely to snore, hence, some exercise could help you lose weight and also help you sleep more soundly. 

• Go Red, Orange and Green : Foods that are coloured red, orange and green are the best ones to choose for better night rest. The antioxidants in red and orange coloured foods such as tomatoes and carrots are all made for better sleep. Taking an apple or some honey during breakfast could help you sleep up to 30% faster. 

You could stock up these food items if you wish to sleep better.

• Keep Your Bedroom Tidy : A tidy house makes for a tidy mind. It can help you get a better night's sleep by making you feel calmer and more restful. Try to get into the habit of folding away clothes, making your bed and putting things in their rightful place each day or at least before bedtime. 

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Four (4) Ways To Sleep Better

Getting a good night's rest is crucial to our well being and fitness each day.

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SIx (6) Critical Damages Pornography Does

Porn movies,music,magazine and websites has spread most rapidly in the 21st Century.With it's rapid spread, is a venom which is wiping away the sense of morality in its viewers.

Pornography is a depiction of sexual content which generally arouses the sex organs and lead to masturbation.

Today,pornographic content is easily accessible to anyone with an internet connection.A research confirmed that a huge 70% of youths between the ages of 11-16 has come across online pornographic content before the age of 14 no thanks to the Internet.

The porn industry has made millions of dollars over the years and ended up damaging the lives of young ones as well as relationships.

This Is Just How Dangerous Viewing Pornography Is

• Pornographic content leave a strong and lasting message on the mind of viewers.The images are not easily forgotten and could return to hunt you when you face the temptation to engage in premarital sex.That would mean giving something else the power to control your actions.
• One can easily get addicted to viewing pornography which could in turn lead to sexual addiction.In this case  the individual will always seek new sexual content to the extent of desensitization (even the most graphic porn is no longer arousing).
• Sexually Acting Out: Sexual arousal is adrenaline and at this point,the individual takes a giant leap and tries rehearsing the actions stored in their minds.Sexual obsession results most notably in young minds as they get into sexual activity with bad notions.
• Wrong View Of The Opposite Sex:Porn portrays members of the opposite sex as a sex object disrupting the mutual respect which should exist between opposite sex members.
• Damaging Relationships and Marriages: Pornography has been attributed with 8% of marital problems.A partner will experience feelings of inadequacy when the mate has a porn habit.
• Decline In Morality:The dangers of pornography clearly outweighs any of its distorted benefits.Therefore porn should be totally avoided if you wish to maintain emotional stability.

Tips To Help You Break Free From Pornography 

• Convince yourself that viewing pornography has done you more harm than good. 
• Make a firm resolve to stop the act. 
• Avoid situations that compromise your resolve to break up with porn. For instance you could stop using your phone at night if you will be tempted to watch porn while others sleep. 
• Talk to a trusted friend who can help you achieve your goal. In this case we would recommend an older friend as they would have more experience. 

The Role of Parents In Fighting Pornography

The home should be the first place the child learns about pornography and it's dangers.The child will thus have an edge in the war against pornography.

Parents should also monitor their children's use of the electronic devices from which porn can be accessed : Internet connected Cell phone or Computer system.

The ultimate power to decide on whether or not to use pornography rests with you.Making the right choice (avoiding pornography) is really rewarding.

Drop Your Thoughts In The Comments

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SIx (6) Critical Damages Pornography Does

Porn movies,music,magazine and websites has spread most rapidly in the 21st Century.With it's rapid spread, is a venom which is wiping away the sense of morality in its viewers.

Read More »

7 Confirmed Ways To Win The War Against Stress

Have you ever found yourself sleeping at work or in school? No doubt in most cases,
you are just too tired to continue.

Stress is one of the most prevalent personal-social problem around the globe.80% of human ailments are either caused or aggravated by stress.110 milion deaths yearly are attributed to stress explaining why you must learn ways to beat the syndrome.

Stress is a state of mental and emotional strain reflecting the body's way of responding to excessive demands.No one loves being under stress but sometimes we can't help but get stressed out in a bid to achieve maximum success (if it exists).

When someone feels stressed by things going on around them,the normal state of the body is altered as adrenaline and cortisol are released in large amounts.It's usual symptom is a headache while it can also lead to mental disorder if not managed 

Stress can be caused by any of the following 

1. Working overtime.
2. Avoiding sleep.
3. Negative response to challenges.
4. Mismanagement of  money.

Stress if not properly controlled or prevented can adversely affect your well being.It affects our thoughts and feelings as well as behaviour.It can give rise to health problems such as:

1. High blood pressure 
2. Increase in pulse rate
3. Sleepless nights
4. Slow down of digestive body functions.
5. Low productivity
6. Death

Ways To Prevent And Reduce Stress

• Daily Exercise : This involves engagement in any sort of physical activity.Exercise will burn off the stress chemical and strengthen the bones and muscles for the challenges of the new day.At least 30mins-1hr of exercise is recommended for anyone who wishes to have a stress-free day.It could be done early in the morning before bathing because bath after exercise helps to calm down the body temperature.

• Planning Your Day : This is perhaps one of the most important way to reduce stress.List out every activity you wish to engage in for the day with an alloted time time for each.Works that consume much time should be done first while minor ones come later.Do not set unachievable targets or you could end up getting worked up before the day runs out.A time off should also be included in your schedule.Planning and getting used to a schedule will massively help you avoid stress.

• Acquire Money Management Skills : Since you are likely to get stressed out when you run out of money,it would be wise to learn how to manage papers you earn.Try to save as much as you spend.

• Worry Less : Do not give undue concern to things that are likely to make you feel uneasy or anxious.Note that worrying never spells the end of your problem but instead makes you think heavily over the problem.Thinking for the present time and thinking less of the future will surely get a degree of stress off your back.

• Good Eating Practice : A healthy diet gives your body the best for it to perform at it's best.Heavy food should be avoided when you are not going to exercise a lot of energy at work or you could get worked by even the most minor task.

• Avoid working overtime even if it means a pay cut and in a case where you run a business,employ the service of others to help reduce stress in the workplace.

• Maintain a positive attitude.A warm smile on your face could keep you going while you can also endeavour not to engage in any work that could potentially change your happy mood. 

True,we cannot always avoid stress but we always reduce or manage it to an extent.Try these tips and you could find yourself living stress free!

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7 Confirmed Ways To Win The War Against Stress

Have you ever found yourself sleeping at work or in school? No doubt in most cases,

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Ten (10) Ways To Live Longer

Life is good and sweet,therefore everyone would like to live as long as they can.
Nowadays,average life expectancy worldwide has decreased to a lonely 68.5 years for males and 73.5 years for females.

There are three primary determinants of how fast we age - genetics,environment and lifestyle.Recent studies has shown that balancing good friends,physical activity and a positive view of life and love can help you live longer.

In this article we will review the things we must embrace or avoid if we wish to live longer.

• God First : He is the Ultimate and should take preeminence in whatever we do.We should carry out his commandments ahead of any other entity.When we are at peace with God,it becomes easier to achieve success and live longer.
• Maintain Fitness : Get more of exercise.Exercising at least 20-30 minutes every morning keeps you fit and reduces pretty much every single chronic disease like cancer and obesity.Exercise also refreshes the mind reducing chances of insanity.Benefits Of Routine Exercise
• Eliminate Stress : The immune system gets compromised when you're stressed out which results in illness.Chronic stress could lead to Asthma,depression,diabetes,cancer,obesity and evern Alzheimer's disease.The reson why stress does this is because it shortens 'telomeres',the protective caps which are at the end of chromomsomes which are associated with health and longetivity.When telomere's length is compromised,the cells age faster.8 Tips To Effectively Help You Prevent Or Reduce Stress
• Avoid Drugs And Alcohol : Cigarettes smoking does not stop at aging you fast,think also about the stained fingers and teeth,the foul-smelling cloths and the 'smoker's cough.Tobacco spells 3,000,000 deaths every year (in America alone) mainly from cancer not just in the lungs but in everywhere and anywhere in the body.

Did you know ?

 The respiratory tract contains tiny hairs called 'cilia' whose job is to sweep mucus and any foreign matter in your bronchial tree up to your throat,from which you spit it out.Continous smoking destroys the cilia,then the mucus in the respiratory tract that has trapped the pollutants and other foreign matter you may have inhaled just sits there instead of being swept out.It is a perferct breeding ground for bacteria and this clearly explains why smokers have so many colds,respiratory infections,tuberculosis and chronic bronchitis.

         

         Alcohol on its own part is not a stimulant but a depressant.Here are just four negative effects of alcohol

1. In the brain,alcohol acts as a poison
2. It can cause weakness of the body nerves
3. Economically it is wasteful
4. In the society it leads to mischief and increase in crime rate.This Is How Dangerous Alcohol And Drugs Are

• Get More Of Sleep : Lack of sleep has been discovered to be responsible for faster aging.As an adult 7-8 hours of sleep every night is just enough to keep you fit.It is also known that sleep helps embed our brain the things we learn during the day,therefor you need some dosage of it if you wish to live longer.Having a lifestyle that lacks adequate sleep will increase blood pressure,cause depression and ultimately shortens life.Never Avoid Sleep-This Is What Happens When you Do
• Take Good Food : You must watch what you take in as food daily if you wish to live longer.Avoid junks,eat real food and always use fruits as supplements.Avoid fried foods and feed on a lot of vegetables.

1. Start your day by taking 1-1.5 litres of warm clean water and drink four more litres before the end of the day.
2. Eliminate cold water and drinks as the reduce blood circulation
3. Eat little or no fat and high amount of carbohydrates.
4. Eliminate cardiovascular diseases by avoiding smoking/alcohol/caffeine
5. Avoid late dinner as it can lead to diabetes,loss of memory and fatigue.Five Reasons Why You Need A Healthy Diet

• Maintain Close Relationships : Loneliness and social isolation can be harmful to your emotional,mental and even physical health.Recent studies suggest that loneliness could lead to an early death almost at the same rate obesity does.Always find nice folks to be around.The pleasant moments you share with them increases longetivity.
• Be Positive : Have a positive view of life and you will have relative peace of mind.You always have a choice with how you see everything in life including yourself.A positive attitude can help you manage very difficult situations but being upset all the time leaves you depressed and in turn reduces your life span.



• Think Young : Keeping your mind young and sharp will help you live longer.Do not be discouraged because you are growing older.Try to evolve with technological innovations and make some changes to your daily routine as you grow older.

True,we don't get to decide just how long we can live,but apply the suggestions above can increase you chances of living longer.

In The Comments Box,Drop Any Other Tip That Can Increase Longetivity

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Ten (10) Ways To Live Longer

Life is good and sweet,therefore everyone would like to live as long as they can.

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5 Reasons Why You Should Avoid Chilled Drinks

In recent years,people have preferred chilled drinks to drinks at room temperature.
Doctors also has said that chilled drinks and water helps to calm the body temperature after an exercise or too much exposure to sunlight.
Chilled drinks are drinks suspended to a particular degree of coldness either by the use of a refrigerator or a cooler.Your intake of chilled drink should be minimized if not stopped as it poses these dangers to your health,

• Prevents Proper Digestion Of Food : When chilled drinks are used as water while eating or after eating it leads to slow or no digestion of food materials because some enzymes responsible for the breakdown of nutrients cannot survive under cold temperature.Taking cold water during a meal will solidify all fats taken in,turning your food into a sticky sludge that slows down digestion,sometimes leaving the food stagnant till the next meal.
• Weakens The Immune System : Cold drinks affect the spleen which is essential for protecting the body against pathogens and fighting infections.
• Its Exacerbal : Existing health problems such as Asthma symptoms in children and adults can be exacerbated by the intake of chilled drinks.
• Disturbs The Body Temperature : Normal body temperature stands at 34-37"C,while cold drinks between 0-2"C contradicts what your body actually needs.This results to shock in the body which could lead to chronic illness when people drink it overtime.


• It has a clotting effect on the blood and other body fluids making circulation difficult.This promotes bacteria growth as the lungs labour to pumb blood through the body and the lungs fight to keep up it's work.The leg may swell and become dark when blood cannot effectively pump back to the heart.

A man carefree towards what he takes in as a driver who takes any route without considering the dangers.Minimize intake of chilled drinks or avoid it entirely if you wish to live longer.

Now your turn,add any health challenges posed by intake of chilled drinks.

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5 Reasons Why You Should Avoid Chilled Drinks

In recent years,people have preferred chilled drinks to drinks at room temperature.

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4 Real Reasons Why You Must Avoid Violent Entertainment

Digital videos and games were ranked the best forms of entertainment in a survey recently conducted by Innovative Future.
However,we also discovered that while they can serve as companions when we are bored or engaging in recreation,they can affect our general behavior in various aspects especially the violent ones.

Violent videos are often movies which involves extreme exertion of force by the characters involved.Viewers are exposed to physical combat scenes and extreme mistreatment of one or both combatants.Death scenes are also a regular feature of violent movies.Extreme action movie movies and Wrestling matches are the most common forms of violent entertainment.

Violent games are portraits which gives the player the chance to engage in unreal physical combats.The game player controls an imaginary character which often has some supernatural powers and does lot of nasty stuff.Such game takes the player away from reality.

Just like every other human problem which results from indulgence in what we see,hear or feel,the bad effects of these violent entertainment can be devastating.

Four Real Reasons Why Violent Entertainment Is Dangerous 

1.Physical Harm

Many people especially young ones employ deadly skills which they learnt from playing violent games or from the movies to hit their siblings or mates while play-fighting.

In West Africa,a 4 year old boy was reported to have killed his baby brother while trying to hit him in a way it was done in a movie he watched.

These violent games and videos bear warning tags 'Do Not Try This At Home'.This inscription explains just how dangerous practical application of violent entertainment is.Then,why fantasize about something you can't engage in.

2.Incites Anger 

This often happens when the player of a violent video game is not winning,or in a video where the character which the viewer supports is loosing.

Jimmy dealt with his younger brother after playing a video game that he could not defeat one of the imaginary characters.His brother had only joked that he (Jimmy) was not good enough in the game.

Violent entertainment could ruin your mood for an entire day while everything was only imaginary.

3.Increases Aggression 

People who partake in violent entertainment breed a hostile behavior and often find it difficult to adjust their opinions in real life situations.They would always like to do things their way,even when they are not getting maximum results.

This is because the human mind has the ability to store those traits that it is entertained with.

4.Time Consuming 

Naturally,watching videos and playing electronic games are consuming,as well as easily addictive.Young ones usually get addicted to these violent entertainment because they see it as fun.It is, however adding no value whatsoever to their lives,while also denying them time to do far better things with their time.

Those who wish to succeed in life,invest time daily in working and studying not on things that are self destructive.

As we would always say in conclusion,it always down to personal decision,but the right choice would be to totally avoid violent entertainment.

If You Have Any Questions,Use The Comments Box And We Would Kindly Get Back To You

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5 Reasons Why You Need A Healthy Diet

Our body works with the help of what we take in either through the mouth or by transfusion.When we fail to give the body just what it needs,it is called malnutrition and can give rise to diseases which could have been avoided by taking a healthy diet.

A healthy or balanced diet is one that contains all the food classes in its right proportion.When one takes plenty of food containing the same nutrients there is food deficiency.A healthy diet is important if we wish to maintain good health.

The Major Classes Of Food 

• Carbohydrates or Starchy Foods (Rice,wheat,potatoes,yam)
• Protein (Meat,fish,milk)
• Fruits And Vegetables otherwise called Mineral salts and Vitamins (Water Melon,Pear,Apple)
• Fats and Oils 

Components Of A Healthy Diet

A healthy diet is formed with starchy foods as the base.Starchy foods constitute one-third of a healthy diet.Proteins are next as they are masters of growth and repairers of worn out tissues.Fruits and vegetables aid digestion and provides calcium which is essential in the development of muscles.Oils in little traces are added to balance the diet.

What To Avoid

Foods and drinks that have high fat,salt or sugar content.They should be taken rarely and in small amount if you wish to avoid obesity and tooth decay.

Large amounts of saturated fats.They increase the amount of body cholesterol as well as the chances of developing a heart disease in the latter stages of life.

Alcoholic beverages (see our article -This Is How Dangerous Drug/Alcohol Addiction Is)

Five Reasons Why You Need A Healthy Diet

1. A healthy diet provides needed energy for daily endeavors.
2. A healthy diet encourages growth and normal body development.
3. A healthy diet keeps the body in shape to fight diseases.
4. A healthy diet helps in weight control.
5. A healthy diet is essential to good health.

Avoid junks.Embrace the culture of healthy dieting.

In the comments box,tell us other reasons why a Healthy Diet is beneficial.

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