₦airaland Forum

He can take the rules and stick it up his yoruba monkey as.s. crap

https://www.youtube.com/watch?v=3CUMMwIAo54

mikeyhernadez: I never love before oo

stay away

Normal blood pressure is considered to be 120/80 mmhg (millimeters of mercury). Anything above that can start to cause problems for you. High blood pressure is one of the most preventable conditions. But it plays a contributing role in more than 15% of deaths in the United States, according to a new Harvard study. Although it causes no symptoms, high blood pressure boosts the risks of leading killers such as heart attack and stroke, as well as aneurysms, cognitive decline, and kidney failure. According to the American Heart Association, 28% of Americans have high blood pressure and don't know it. If you haven't had yours checked in 2 years, see a doctor.

While medication can lower blood pressure, it may cause side effects such as leg cramps, dizziness, and insomnia. Fortunately, most people can bring down their blood pressure naturally without medication.

Putting in more than 41 hours per week at the office raises your risk of hypertension by 15%, according to a University of California, Irvine, study of 24,205 California residents. Overtime makes it hard to exercise and eat healthy, says Haiou Yang, PhD, the lead researcher. It may be difficult to clock out super early in today's tough economic times, but try to leave at a decent hour--so you can go to the gym or cook a healthy meal--as often as possible. Set an end-of-day message on your computer as a reminder to turn it off and go home.

Hypertensive patients who went for fitness walks at a brisk pace lowered their systolic pressure (top number) by 8 and their diastolic pressure (bottom number) by 6. Exercise helps the heart use oxygen more efficiently, so it doesn't work as hard to pump blood. Get a vigorous cardio workout of at least 30 minutes on most days of the week. Try increasing speed or distance to give your heart a better workout.

Slow breathing and meditative practices such as qigong, yoga, and tai chi decrease stress hormones, which elevate renin, a kidney enzyme that raises blood pressure. Try 5 minutes in the morning and at night. Inhale deeply and expand your belly. Exhale and release all of your tension.

Certain groups of people--the elderly, African Americans, and those with a family history of high blood pressure--are more likely than others to have blood pressure that's particularly salt (or sodium) sensitive. But because there's no way to tell whether any one individual is sodium sensitive, everyone should lower his sodium intake, says Eva Obarzanek, PhD, a research nutritionist at the National Heart, Lung, and Blood Institute. How far? To 1,500 mg daily, about half the average American intake, she says. (Half a teaspoon of salt contains about 1,200 mg of sodium.) Cutting sodium means more than going easy on the saltshaker, which contributes just 15% of the sodium in the typical American diet. Watch for sodium in processed foods, Obarzanek warns. That's where most of the sodium in your diet comes from, she says. Season foods with spices, herbs, lemon, and salt-free seasoning blends.

Dark chocolate varieties contain flavanols that make blood vessels more elastic. In one study, 18% of patients who ate it every day saw blood pressure decrease. Have 1/2 ounce daily (make sure it contains at least 70% cocoa).

In a review of 12 studies, researchers found that coenzyme Q10 reduced systolic pressure (top number) by up to 17 and diastolic pressure (bottom number) by up to 10. The antioxidant, required for energy production, dilates blood vessels. Ask your doctor about taking a 60 to 100 mg supplement up to 3 times a day.

According to a review of 15 studies, the less you drink, the lower your blood pressure will drop--to a point. A study of women at Boston's Brigham and Women's Hospital, for example, found that light drinking (defined as one-quarter to one-half a drink per day for a woman) may actually reduce blood pressure more than no drinks per day. One "drink" is 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of spirits. Other studies have also found that moderate drinking--up to one drink a day for a woman, two for a man--can lower risks of heart disease. "High levels of alcohol are clearly detrimental," says Obarzanek. "But moderate alcohol is protective of the heart. If you are going to drink, drink moderately."

Scientists have long debated the effects of caffeine on blood pressure. Some studies have shown no effect, but one from Duke University Medical Center found that caffeine consumption of 500 mg--roughly three 8-ounce cups of coffee--increased blood pressure by 4 mmhg, and that effect lasted until bedtime. For reference, 8 ounces of drip coffee contain 100 to 125 mg; the same amount of tea, 50 mg; an equal quantity of cola, about 40 mg. Caffeine can raise blood pressure by tightening blood vessels and by magnifying the effects of stress, says Jim Lane, PhD, associate research professor at Duke and the lead author of the study. "When you're under stress, your heart starts pumping a lot more blood, boosting blood pressure," he says. "And caffeine exaggerates that effect." If you drink a lot of joe, pour more decaf to protect your ticker.

Lowering high blood pressure is as easy as one, two, tea: Study participants who sipped 3 cups of a hibiscus tea daily lowered systolic blood pressure by 7 points in 6 weeks on average, say researchers from Tufts University--results on par with many prescription medications. Those who received a placebo drink improved their reading by only 1 point. The phytochemicals in hibiscus are probably responsible for the large reduction in high blood pressure, say the study authors. Many herbal teas contain hibiscus; look for blends that list it near the top of the chart of ingredients--this often indicates a higher concentration per serving.

Loading up on potassium-rich fruits and vegetables is an important part of any blood pressure-lowering program, says Linda Van Horn, PhD, RD, professor of preventive medicine at Northwestern University Feinberg School of Medical. Aim for potassium levels of 2,000 to 4,000 mg a day, she says. Top sources of potassium-rich produce include sweet potatoes, tomatoes, orange juice, potatoes, bananas, kidney beans, peas, cantaloupe, honeydew melon, and dried fruits such as prunes and raisins.

Need to bring down your blood pressure a bit more than medication or lifestyle changes can do alone? The right tunes can help, according to researchers at the University of Florence in Italy. They asked 28 adults who were already taking hypertension pills to listen to soothing classical, Celtic, or Indian music for 30 minutes daily while breathing slowly. After a week, the listeners had lowered their average systolic reading by 3.2 points; a month later, readings were down 4.4 points.

It's time to heed your partner's complaints and get that snoring checked out. Loud, incessant snores are one of the main symptoms of obstructive sleep apnea (OSA). University of Alabama researchers found that many sleep apnea sufferers also had high levels of aldosterone, a hormone that can boost blood pressure. In fact, it's estimated that half of all people with sleep apnea have high blood pressure. If you have sleep apnea, you may experience many brief yet potentially life-threatening interruptions in your breathing while you sleep. In addition to loud snoring, excessive daytime tiredness and early morning headaches are also good clues. If you have high blood pressure, ask your doctor if OSA could be behind it; treating sleep apnea may lower aldosterone levels and improve BP. If you spend nights tossing and turning, check out these 20 Ways To Sleep Better Every Night.

A study from Circulation: Journal of the American Heart Association found for the first time that replacing some of the refined carbohydrates in your diet with foods high in soy or milk protein, such as low-fat dairy, can bring down systolic blood pressure if you have hypertension or prehypertension.

Extend Your Life
"Stop drinking coffee and alcohol." "Take an aspirin daily." How many times have you heard that advice for adding years to your life? Turns out, lots of long-held wisdom just isn't true. Read on to see which suggestions you should ignore and what actually ups longevity

1. Lay off the java.
You've probably read that multiple cups of coffee a day can be bad for you (jitter city), but research published in the New England Journal of Medicine may prove the opposite. Male and female participants who had two or three cups a day and didn't smoke were 10% and 13% less likely, respectively, to have died during the 14-year-long study than those who never or rarely drank coffee. Men and women who drank a single daily cup were 6% and 5% less likely, respectively, to pass away. According to the researchers, more cups mean a lower risk of stroke, diabetes and heart and respiratory disease. But watch the cream and sugar-extra fat and calories could negate any longevity benefits.

2. Get eight hours of sleep every night.
While research suggests snoozing fewer than six or more than nine hours a night raises your mortality risk, "everyone has different sleep needs," says Shelby Harris, PsyD, director of the behavioral sleep medicine program at Montefiore Medical Center in Bronx, NY. So if you wake naturally after only, say, six-and-a-half hours a night, forcing yourself to reach eight hours won't lengthen your life. To learn how much sleep you need, try awakening without an alarm for a week, if you can swing it. If you feel good and have enough energy most of the day, you've found your ideal amount of rest.
3. Lower your body mass index (BMI).
According to a study published in the Journal of the American Medical Association, weighing a little more can lengthen your life span. Adults with a BMI that qualified them as overweight but not obese (that's between 25 and 29.9) were 6% less likely than all others in their age groups to die. While BMI isn't always an accurate measurement of a person's health risks, registered dietitian Jen Brewer, author of Stop Dieting and Start Losing Weight, says if the extra weight comes from muscle mass, you're more likely to have lower cholesterol levels and a better ratio of HDL (good cholesterol) to LDL (bad cholesterol). It may also lower your risk for life-threatening heart disease, stroke and diabetes. And that's good for staying alive.
4. Don't worry, be happy.
Actually, being a glass-half-empty kind of person may keep you kicking longer. In a study published in Psychology and Aging, 65- to 96-year-olds who thought life would get worse outlived those who anticipated better days ahead. "Our findings revealed that being overly optimistic was associated with a greater risk of disability and death within the following decade," says lead author Frieder R. Lang, PhD, of the University of Erlangen-Nuremberg in Germany. "Pessimism about the future may encourage people to take health and safety precautions."

5. Take a daily aspirin.
Popping that pill can help you live longer by preventing heart attacks, strokes and even cancer-right? "If you're a healthy, 45-year-old female, it may not make a difference," says Nieca Goldberg, MD, medical director of the Joan H. Tisch Center for Women's Health at New York University's Langone Medical Center in New York City. In fact, taking a daily aspirin can lead to bleeding, allergies and upset stomach. Ask your doctor if you can skip the pill, suggests Dr. Goldberg.
6. Drink 8 glasses of water a day.
Once believed to be the amount everyone needs for proper hydration, a longevity essential, a 2002 study from Dartmouth Medical School in Hanover, NH, debunked the 8X8 rule. As Dr. Goldberg explains, "there's no magic number of glasses," emphasizing it's more about getting fluids, not necessarily from straight-up H20. Herbal tea and juices are hydration helpers (though soda isn't), but fruits and vegetables (like celery and leafy greens) are an even healthier way to get your liquids.

7. Milk does the body good.
You're taught that drinking it by the glassful keeps bones healthy and prevents fatal injuries. Yet a 12-year-long Harvard study found that women who drink milk three times a day break more bones than women who drink less than one glass of milk per week. While lowfat dairy may agree with you, calcium is what's key for strong bones. You can get it from leafy greens, beans, vitamin D (sunshine!) and even lifting weights.

8. Cut out booze.
A daily glass of wine not only can help your heart but also add years to your life. University of Texas at Austin researchers found that moderate drinking, such as a small glass of wine (about four ounces) a day, reduces mortality among older and middle-aged adults. Dr. Goldberg says it's because heart disease is the leading killer of women, and wine is chockfull of antioxidants, which prevent serious sickness. So fill 'er up-without overflowing that glass.
9. Take a multivitamin.
Even though half of all adults pop one, the 2011 Iowa Women's Health Study found that women taking multivitamins don't live longer than those who get their nutrients from food alone. Only calcium supplements are linked to a lower death risk, with 37% of users dying compared to 43% of nonusers in the study. Researchers' conclusion: Get the vitamins and minerals from fruit and vegetables, not capsules.

both of u are gay but time will tell

The most striking difference between the sexes was that women have a much higher level of activity in the prefrontal cortex, an area that’s sometimes called “the brain’s CEO” because it governs planning, organization, impulse control, and learning from mistakes.

In the soon-to-be published study, men’s brains showed greater activity in regions associated with visual perception, tracking objects through space, and form recognition. However, these gender differences don’t mean that one sex has a mental edge over the other—just that their brains are wired differently.

“Even when men and women succeed at the same task, they tend to call on different strengths and areas of the brain to achieve this result,” says Dr. Amen, author of Unleash the Power of the Female Brain: Supercharging Yours for Better Health, Energy, Mood, Focus, and Sex (Harmony, 2013).

Here’s a closer look at some gender differences Dr. Amen and other researchers have identified—and how we can use them to our advantage.
Men Have Bigger Brains, But It Doesn’t Make Them Smarter

On average, men’s brains are 8 to 10 percent bigger than women’s brains. While that may not seem surprising, given that men’s bodies tend to be larger overall, even after correcting for body weight, it’s been estimated that men have about 4 percent more neurons than women do.

But before men jump on these findings as proof of brain superiority, scientists point out that these size differences aren’t distributed uniformly in all brain regions. In a study using MRI scans, Dr. Jill Goldstein at Harvard Medical School found that compared to men, women have larger volume in both the frontal cortex (the inner CEO) and the limbic cortex, involved in emotional responses.

“This may explain why women tend to be less impulsive and more concerned with emotions than men are,” says Dr. Amen, who theorizes that a bigger and more active frontal cortex suggests that women are wired for leadership—and may actually be better bosses than men.

Consider the intriguing result of a recent study in which teams of men and women were assigned tasks that involved brainstorming, decision-making, and solving visual puzzles. Teams were given collective IQ scores based on their performance.

Conventional wisdom would infer the team made up of people with the highest individual IQ scores (thus the highest total IQ) should emerge victorious. However, the collective IQ scores were based on how they completed the assigned tasks as a team. And the teams with the highest collective IQs were those with more women, Harvard Business Review reports.

The Most Surprising Facts About Testosterone
Women Have Better Memories, Worse Sense of Direction

Dr. Amen’s research shows that women have greater activity in the brain’s hippocampus. “Guys, if you wonder why your wife or girlfriend never forgets anything, here’s your answer: The hippocampus is the part of the brain that helps store memories.”

In a 2008 study, Swedish psychologists found significant sex differences in several types of memory, favoring women in all almost all of the areas studied.

Specifically, women excelled at recalling words, pictures, objects, and everyday events. They also outperformed men on such tasks as recalling the location of car keys or remembering faces (particularly those of other women).

However, the psychologists also found that men have the edge in a type of memory called visuospatial processing. For example, the study results suggested that a man would be more likely to remember how to find his way out of the woods.

There’s quite a bit of scientific evidence that men have a keener sense of direction than women do, adds Dr. Amen. “Overall, men are better at getting from point A to point B, but are also less likely to realize it if they take the wrong turn. That’s why men are famously reluctant to ask for directions: They don’t realize they’re lost.”

Warning Signs of Alzheimer's Disease
Women Live Longer, But On Average Men Are Happier

Studies suggest that women have greater self-control and levels of what Dr. Amen terms “appropriate worry.” For example, women tend to take better care of their health, visit the doctor more often, and behave less recklessly.

Women also have lower rates of substance abuse, anti-social personality disorder, and ADHD. And they’re 14 times less likely to go to jail—and even get fewer traffic tickets than men do.

“These points are actually quite fascinating,” says Dr. Amen, “because appropriate worry about negative consequences could be a key factor in why women outlive men. In one large study, researchers found that those with a “don’t worry, be happy” attitude—i.e. young men with motorcycles—died earlier from fatal accidents and preventable illness.”

However, the dark side of women’s higher level of worry is that they are more prone to anxiety disorders and depression, which strikes women at nearly double the rate it does men, according to the Mayo Clinic. At some point in life, about 1 in 5 women develops clinical depression.

One reason why women may be more vulnerable is that men’s brains, on average, produce 52 percent more serotonin, according to a recent study by University of Montreal researchers. This feel-good brain chemical has been dubbed “the happy hormone.”

1. Keep daily calories above 1,200.
It sounds counterintuitive, but eating fewer than 1,200 calories a day can actually slow weight loss, says Keri Gans, RD, a nutrition consultant in New York City and author of The Small Change Diet. "When you eat much less than your body needs, it may go into starvation mode and store fat," says Gans. A 5'5" woman who's moderately active needs approximately 1,400 to 1,700 calories per day, says Gans. And those calories should come from a variety of nutrients consisting of high-fiber carbohydrates (100% whole grains, fruits and veggies), lean protein (fish, skinless poultry and sirloin) and healthy fats (nuts, seeds, avocado and olive oil).

2. Pump iron.
Your body maintains muscle through protein synthesis, an intense calorie-burning process, says Brad Schoenfeld, CSCS, Director of the Human Performance Lab at CUNY Lehman College, in Bronx, NY, and author of Sculpting Her Body Perfect. Researchers believe just having muscle burns 10 to 20 calories per pound per day versus burning one to two calories per pound of fat, says Schoenfeld. "If you diet without lifting, about 25% of your weight loss will come from muscle tissue. That suppresses metabolism because you miss the additional calories that having muscle burns." So incorporate weight training into your workouts two to three times a week, and include all major muscle groups.

Related: 8 Sexy Ways To Get A Workout.

3. Keep moving.
Staying in motion throughout the day, including run-of-the-mill fidgeting, speeds metabolism substantially, according to studies. "People who engage in non-exercise activity thermogenesis, a fancy term for any daily physical activity, gain less weight than those who sit still," says James DeLaney, PhD, endocrinologist at the University of Pittsburgh. That's why you should climb stairs instead of taking the elevator and get up out of your chair at least every hour, suggests Dr. DeLaney. "These little things add up."

4. Eat Seaweed.
While green tea's fat-burning effect is well-known, you may not realize that another emerald-hued plant works similarly. Fucoxanthin, which gives seaweed its green-brown color, has been shown to have an anti-obesity effect in animal studies. See if your doctor recommends fucoxanthin in supplement form. "Patients with a low metabolic rate who cannot tolerate medications can use fucoxanthin in combination with green tea," says Caroline J. Cederquist, MD, Medical Director of bistroMD and Cederquist Medical Wellness Center in Naples, FL.

Related: 50 Surprising Foods With Under 100 Calories.

5. Dress salads with vinaigrette.
Vinegar's acetic acid flips on genes that stimulate fat burning, says Ann Kulze, MD, author of the Eat Right for Life series. In fact, a 2009 study showed lower body weight, body fat and triglyceride levels in obese subjects who included vinegar in their diets. When you eat salad, toss it with olive oil and 1 Tbsp of any vinegar-based dressing, suggests Dr. Kulze. In addition to the fat-reducing effect of the vinegar, the healthy fat in the olive oil helps you feel full longer and its "oleic acid triggers the release of the appetite suppressive hormone CCK," says Dr. Kulze.

6. Go fish.
Omega-3 fatty acids, the polyunsaturated fats (PUFAs) found in fish oil, do wonders for your metabolism. "Fish oil cranks up fat burning by increasing thyroid hormones' efficiency within your liver cells," says Jonny Bowden, PhD, nutritionist and co-author of The Great Cholesterol Myth. Fill up on oily fish (salmon, tuna, sardines, lake trout) regularly, suggests Dr. Kulze. "Wild salmon is best because it's super-high in PUFAs, and you can always find it frozen or canned." On days you don't eat oily fish, take a high-quality fish oil supplement with your doctor's OK.

7. Change up your caloric intake.
If you consistently consume the same amount of calories, your body may adapt by decreasing its metabolic rate, says Dr. Cederquist. Try a low-fat diet for four weeks followed by two weeks of slightly more protein, fat and carbs. "When you return to the lower calorie plan, weight loss takes off instead of plateauing," says Dr. Cederquist. Just make sure your higher calorie weeks aren't all-out feasts, Dr. Cederquist warns. Add up to two extra ounces of protein at meals and up to two extra servings of fruit and grains per day.

Related: 7 Tummy-Toning Exercises That Keep You Slim.

8. Get more dairy.
Nicotinamide riboside (NR) in milk and all other dairy burns fat, says Shawn Talbott, PhD, Research Director of SupplementWatch, Inc. and author of The Metabolic Method. "Having more NR around enables mitochondria, the energy-producing units in cells, to more efficiently metabolize fat into energy." In animal studies, NR supplements reduced obesity rates in rats, even those on high-fat diets. Try adding milk to smoothies or snacking on Greek yogurt with fruit.

9. Eat more watermelon.
Arginine, an amino acid in this summertime favorite, not only burns fat but also prevents fat storage, says Dr. Talbott. "A recent Texas A&M study found that fat gain was 30% lower in rats supplemented with arginine over 12 weeks." More benefits discovered in that study: better-controlled blood sugar, higher muscle mass, significantly more brown fat, the type that burns calories, and nutrient partitioning, which promotes muscle gain over fat gain. Work watermelon into fruit salads and drinks or cook up these delicious entrees with watermelon (yes, really!).

10. Opt for organic.
Chemical food preservatives known as obesogens may have contributed to the rise in obesity rates in recent years, studies suggest. Research has yet to reveal exactly how they work, but scientists believe obesogens affect appetite or metabolism or cause cells to change into fat cells. So eat organic whenever possible, making special effort to avoid the "dirty dozen," the fruits and vegetables believed to have the most pesticides. "

what of boko haram

Is this info from the TOP? hope you are not posting this and later he will re post? we dont want multiple post

pls how do i install the 2013 forex strategy

SELL CAD/JPY @ 90.54
SELL GBP/JPY @ 140.61
SELL AUD/JPY @ 95.21 go for 20pips at least
SELL CHF/JPY @ 98.70
SELL NZD/JPY @ 70.06
SELL EUR/JPY @ 121.13
SELL GBP/USD @ 1.5122

SELL GBP/USD @ 1.5291 TP 1.5245 THATS 40+PIPS GOODLUCK