Top Tips

Mental Health:10 ways to look after your mental health and prevent mental disorders

Mental health is about the way you think and feel and your ability to deal with ups and downs.
Anyone can make simple changes that have a huge impact on their mental health and wellbeing

There is also evidence that good mental wellbeing is important for our physical health, and that it can help us achieve the goals we set for ourselves.

Just like your physical health, there are actions you can take to stay mentally healthy by following a few simple steps.

Here are ten practical ways to take care of yourself and get the most from life.
watch video here: https://youtu.be/6V_A2MnHceo

1- Build strong relationships:
Developing and maintaining strong relationships with your family, friends, colleagues and neighbours.has a great effect on your wellbeing.

2- Eat Well:
Combine physical activity with a balanced diet to nourish your body and mind and keep you feeling good

3- Take a Break:
A few minutes can be enough to de-stress you

4-be active:
Regular exercise can boost your self-esteem and help you concentrate, sleep, look and feel better

5- Ask for Help:
None of us are superhuman.We all sometimes get tired.Ask for help.the people around you can help.

6- Take time to enjoy:
Do what you love to do

7- Care for Others:
Caring for others is often an important part of keeping up relationships with people close to you

8-keep learning:
Learn a new skill,take on a challenge.learning new skills can give you a sense of achievement and builds confidence.

9- be mindful:
feel the world around you,this mindfulness is very important for your mental health

10-Learn to Deal with stress:
a balanced lifestyle,relaxation breathing or meditation can help you manage stress better

what caffeine does to your body?is caffeine found in green tea,coffee ,cocoa,cola and energy drinks good for your health?

Caffeine is naturally found in various plants such as coffee beans,tea leaves,kola nuts used to flavor soft drink colas,and cacao pods used to make chocolate products,Man-made caffeine is sometimes added to foods, soft drinks, and medicines.

Ninety percent of people in the world use caffeine in one form or another. In the U.S., 80 percent of adults consume caffeine every day.the average adult has an intake of 200 mg per day,

In Europe, adults consume on average 200 mg daily (ranging from 100-400 mg), mainly from coffee and tea, but also from soft drinks including “energy drinks”. However, the dose depends greatly on cultural habits. Northern European countries are known for their heavy coffee drinking: in Denmark, Finland, Norway or Sweden, the average consumption of caffeine reaches 400 mg/day

The average caffeine content of ground roasted coffee is around 85 mg per 150ml (1 cup), of instant coffee it is 60 mg, of decaffeinated coffee is 3 mg, of leaf or bag tea is 30 mg, of instant tea is 20 mg and of cocoa or hot chocolate it is 4 mg. A glass (200 ml) of a soft drink containing caffeine, has between 20 – 60mg of caffeine.

Whether caffeine is consumed in food or as a medicine, it changes the way your brain and body work and changes how you behave and feel. Caffeine is a central nervous system stimulant. Your central nervous system includes your brain, spinal cord, and the other nerves in your body. Caffeine’s main effect on your body is to make you feel more awake and alert for a while, but it can also cause problems. It can:

•Make you jittery and shaky
•Make it hard to fall asleep, stay asleep,or get a good night’s sleep
•Make your heart beat faster
•Cause an uneven heart rhythm
•Raise your blood pressure
•Cause headaches, nervousness,and/or dizziness
•Make you dehydrated (dried out) especially after a workout
•Make you dependent on it so you need to take more of it

you must be aware that Caffeine doesn't make a drunk person sober or fit to drive it does not get rid of the effects of alcohol.

Watch video for more : https://youtu.be/cUYBTyQiW0Y

Breast cancer symptoms,signs,detection and treatment|how to prevent and reduce my risk of breast cancer

Cancer is a disease in which cells in the body grow out of control. When cancer starts in the breast, it is called breast cancer.

Breast cancer is the most common cancer among women, Getting mammograms regularly can lower the risk of dying from breast cancer.

A mammogram is an X-ray picture of the breast. Doctors use a mammogram to look for early signs of breast cancer.

if you are 50 to 74 years old, be sure to have a screening mammogram every two years. If you are 40 to 49 years old, talk to your doctor about when to start and how often to get a screening mammogram.
There are different kinds of breast cancer. The kind of breast cancer depends on which cells in the breast turn into cancer. Breast cancer can begin in different parts of the breast, like the ducts or the lobes.
Changes in the breast can often be harmless and can occur during pregnancy, breastfeeding, at different times of the month if you still have periods and after the menopause. However, if you find an unusual change in your breast, it is important to get it checked out as there’s a chance it could be cancer.

Different people have different warning signs for breast cancer. Some people do not have any signs or symptoms at all.A person may find out they have breast cancer after a routine mammogram.
What Are the Symptoms of Breast Cancer?

Some warning signs of breast cancer are

1-New lump in the breast or underarm (armpit).
2-Thickening or swelling of part of the breast.
3-puckering, dimpling,or inflammation of breast skin.
4-Redness or flaky skin in the nipple area or the breast.
4-Pulling in of the nipple or pain in the nipple area.
5-Nipple discharge other than breast milk, including blood.
6-Any change in the size or the shape of the breast.
7-Pain in any area of the breast.
What can I do to reduce my risk of breast cancer ?

you can help lower your risk of breast cancer in the following ways:

1-Keep a healthy weight.
2-Exercise regularly
3-Get enough sleep.
4-Don’t drink alcohol
5-Avoid exposure to chemicals that can cause cancer
6-Try to reduce your exposure to radiation during medical tests like mammograms, X-rays, CT scans, and PET scans.
7-If you need hormone replacement therapy ask your doctor about the risks and find out if it is right for you.
8-Breastfeed your babies, if possible.

How Is Breast Cancer Treated?

Breast cancer is treated in several ways. It depends on the kind of breast cancer and how far it has spread. People with breast cancer often get more than one kind of treatment
a combination of surgery, chemotherapy and radiotherapy. Some cases of breast cancer may also be treated using biological or hormone treatments. The exact course of treatment will be determined by your individual circumstances.
Remember, the sooner breast cancer is diagnosed, the better the outcome of any treatment is likely to be.

Halloween tips:need to know Halloween safety tips|c'est halloween youtube!!!!

Who doesn't love trick-or-treating?

Halloween Day (Saturday, October 31 , 2015)is fun times.
dress up in costumes,collect as much candy as possible before your bag
bursts,enjoy parties,and eat yummy treats.
This year, make sure you have an extra safe Halloween night with these trick-or-treat tips.

- Look up your local trick-or-treating time and rules
- lot out a map of safe neighborhoods for trick-or-treating
- Avoid trick-or-treating alone
- Let older children take the map with them if they’re trick-or-treating on their own
- Stick reflective tape on dark costumes and bags to help drivers see you
-Halloween make up & Face paint may work better than a mask when it comes to visibility
- Pick a perfect pumpkin for carving
- encourage your kids to paint creative faces on their pumpkins instead of carving
- Consider using a glow stick or battery-powered lights instead of candles to light the way for trick-or-treating or in jack-o-lanterns
- Never walk near lit candles or luminaries. Be sure to wear flame-resistant costumes
- Screen candy before your kids eat it
- Eat only factory-wrapped treats
-Limit the amount of treats you eat and Avoid eating homemade treats made by strangers
-costume accessories should be short, soft, and flexible
-Always test Halloween make-up in a small area first
-Lower your risk for serious eye injury by not wearing decorative Halloween contact lenses

- Wear well-fitting Halloween masks, costumes, and shoes to avoid blocked vision, trips, and falls

Watch video here : https://youtu.be/zxrO1i5Sc_M

Get Rid of Acne,Acne Scars and Freckeles Fast Naturally Clearing Acne Skin Care Routine

INGRIDIENTS:

ORGANIC OLIVE OIL
LEMON

INSTRUCTIONS:

step 1

Clean your face with natural soap.

step 2

Apply organic olive oil to the face for at least 1 hour .

step 3

Gently pat the skin with a paper towel to wipe away any excess oil.

step 4

- Apply lemon juice,leave to dry for a minute,than apply it a second time .

- Leave on overnight

step 5

Wash face with water in the morning.

watch video for more :

23 simple tips/tricks to prevent motor vehicle car crime/thefts besides a security system, Advice for car owners

With very little time and effort you can drastically reduce the chance of you becoming a victim of theft.protect your vehicle by following security tips in this video.

- Never leave valuables in your vehicle even if your car is locked
GPS units, mobile phones, purses, laptops, gym bags,
backpacks, loose change, stereos, CDs are Most Common Items Stolen from vehicles.

- Keep your keys safe and secure Don’t make your keys an easy target.

- ALWAYS Keep your vehicle in good mechanical condition.

- Never leave your car running or the keys in the ignition.

- Have your key ready in hand so you can open immediately the door of your vehicle.

- If possible park your vehicle in your garage,Don’t leave your vehicle on the street.

- Avoid parking near trucks, vans, dumpsters, and other objects that obstruct visibility and provide hiding places

- When valet parking or leaving a vehicle for service, provide only the vehicle key.

- Be especially alert when parking at fast food places, gas stations, ATMs, and shopping areas.

- When stopped in traffic, Keep your vehicle in gear. Try to leave enough room to drive away if threatened.

- Keep from sight maps or travel brochures that might indicate you are a tourist.

-Install an engine immobiliser :

An engine immobiliser is an electronic device that acts to isolate the ignition system, the fuel system,and the starter engine, or a combination of these three systems

- Install a high quality SECURITY ALARM SYSTEM
Vehicle alarm should be audible and visible.

Travel tips:14 Food safety tips for travellers,before traveling to international destinatinations

Many people like to explore more exotic holiday destinations, but travellers should be cautious, especially if they intend to visit developing countries. One in three travellers fall ill because of contaminated food and water,most often suffering from travellers’ diarrhoea (TD). Casualty rate may go up to 80% for those staying in high-risk destinations within Asia, Africa and Latin America. But don’t panic:you can prevent food- or waterborne illness provided that you take certain precautionary measures.

Why do travellers get sick?

Contaminated water or food can cause a variety of diseases that range from mild and short-lived symptoms (e.g. vomiting, diarrhoea,diarrhea) to longer and more severe diseases (e.g. cholera, typhoid, hepatitis A). Visitors of tropical and subtropical countries may also become infected with intestinal parasites such as worms.

When we travel abroad, we expose ourselves to sudden changes that bring down our natural immune system defences. We may sleep less and get stressed by disrupting our normal eating habits and encountering a different environment. We also get exposed to germs that our body is not used to coping with, and the health hazard can be enhanced by warm climates or unhygienic conditions that favour the growth and spread of dangerous micro-organisms.

What can you do to reduce the risk of infection?
safety tips

1-Depending on the country you visit, you may need vaccination against severe diseases.
2-If you travel to high-risk destinations, taking antibiotics or other chemical preparations preventatively could be effective against certain forms of TD. Products containing probiotics (‘healthy’ bacteria) might be a more gentle approach although their efficacy against TD remains to be proven.
3- More simply, you can boost your immune system by sleeping well and eating healthily before you leave home.
4- When travelling, keep in mind that the most likely cause for contamination is from polluted water and handling of food. So, common sense and basic hygiene such as washing your hands (with boiled or safe water) before eating are an effective way to protect yourself.
5-Drink water, preferably carbonated, from sealed containers – when in doubt, treat the water with a reliable filtering system or a disinfectant agent such as iodine.
6-Avoid ice in your drinks and make sure you use safe water to rinse your food and brush your teeth.
7-Don’t buy food from street vendors or other food outlets where there is evidence of poor hygiene.
8-Boil unpasteurised milk.
9-Eat cooked food, making sure that it has been cooked thoroughly and has not been kept at room temperature for several hours.
10-Peel all your fruit and raw vegetables, and avoid fruit with damaged skins.
11-Avoid salads which may have been washed in contaminated water.
12-Avoid food likely to have been exposed to flies or insects.
13-Avoid uncooked shellfish, and dishes containing raw or undercooked eggs, poultry or meat.
14-In countries where poisonous bio-toxins may be present in fish and shellfish, obtain advice locally.

What to do if you get sick?

Diarrhoea, the most likely symptom you may suffer from, causes potentially dangerous dehydration. Pack oral re-hydration solutions, or buy them abroad. They are often presented as a powder to which you’ll need to add boiled or treated water. You should contact a doctor if the diarrhoea lasts longer than 24 hours, vomiting lasts longer than 12 hours, blood is present in the stool, or you experience fever or severe muscle cramping.

source of information :

http://www.eufic.org