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1. Daily exercise. You brush your teeth every day; exercise is equally important for your daily routine. Turn off the TV or computer, and get at least 30 minutes of exercise every day. To work your heart, it's got to be aerobic exercise. You've got lots of options: walking, jogging , biking, rowing machine, elliptical machine, swimming. But don't feel like you have to be an athlete. Walking is great exercise. Get 10 minutes here and there during the day. It all counts. Start with something simple, like parking in the far corner of the parking lot -- so you get those extra steps to the door. Take the stairs one or two flights instead of the elevator. If you take public transportation, get off one stop early and walk the rest. Get out at lunch to walk. Or walk with your significant other or your spouse after work. You'll get a bonus -- relaxation and stress reduction. 2. Healthy diet. Quit eating junk food and high-fat fast food. Your heart, brain , and overall health are harmed by foods high in saturated fats, salt, and cholesterol . There's no getting around it. You've got to replace them with healthy foods: lots of fruits, vegetables, fish, nuts, olive oil -- what we call the Mediterranean diet. Eat like an Italian, a Spaniard, a Greek! Enjoy! 3. Weight loss. Too much body weight puts your health at great risk. When you take in more calories than you burn, you get fat -- it's that simple. You've got to eat less. You've got to exercise more. You've got to push yourself to make these lifestyle changes -- but you've got to do it to help avoid serious health problems like heart disease, diabetes , or stroke .

Nothing beats good sleep when the day is done. However, the position you take when sleeping can determine how well you’ll enjoy your sleep. Sleep is beneficial; and that is why going without sleep for too long can lessen the quality of life. No wonder physicians say sleep plays a critical role in immune function, metabolism, memory, learning, and other vital functions. Sleep specialist at the Harvard Medical School, Dr. Robert Stickgold, notes that sleep plays an important role in memory, both before and after learning a new task. He warns that lack of adequate sleep affects mood, motivation, judgment, and perception of events. In order to have a good sleep, we should consider the following… Pregnant women A consultant obstetrician and gynaecologist at Olabisi Onabanjo University Teaching Hospital, Sagamu, Ogun State, Dr. Olusoji Jagun, says usually, pregnant women are not expected to sleep on their back, especially in their third trimester. He explains, “When you lie on your back, the weight of the pregnant uterus slows the return of blood to your heart, which reduces blood flow to the foetus. That means the baby is getting less oxygen and fewer nutrients.” So, the recommended sleeping position for a pregnant woman is sleeping on the left side. Family doctor, Akin Bajulaiye, says sleeping on your left side is very beneficial for the baby in the womb. He says, “It may benefit your baby by improving blood flow and, by implication, nutrients, to the placenta. It also helps the pregnant mom’s kidneys to efficiently eliminate waste products and fluids from the body. This confers the advantage of reducing the probability of swelling in the ankles, feet, and hands.” For babies For infants under one year of age, experts warn against placing a child to sleep in “prone position.” “By prone position, we mean putting a child to sleep on his stomach,” explains paediatrician, Dr. Abimbola Ogunnusi. Ogunnusi notes that though causes of Sudden Infant Death Syndrome — an unexpected, sudden death of an infant under one year of age — remains unclear, researches suggest that an infant who sleeps on his or her stomach and whose head becomes covered by bedspreads may begin to overheat. And though the brain usually triggers the infant to wake up and move to free his or her head, the overheating may inhibit the brain’s protective wake-up signal, resulting in SIDS. Ogunnusi says that’s why global authorities such as the National Institutes of Health and the American Academy of Paediatrics advise parents to place babies on their backs to sleep. “This is called back-to-sleep, and it has been known to reduce cases of SIDS by over 50 per cent,” the paediatrician counsels. Spine, neck health For the rest of the population, scientists say the best way to sleep in order to maintain spine health is to sleep on the back, with the arms secured by the sides. “This is good for the spine and the neck,” scientists say. Again, this position, it is said, prevents facial wrinkles, because nothing is pushing against your face. The only downside here, they warn, is that the sleep position may make you snore more than you are wont to if you took less stringent position. Improve digestion If you are looking for a way of improving digestion, experts say, you can sleep on your stomach (face down). The only issue you may have to contend with, they warn, is that it can put an enormous strain on the neck, as you may have to face one particular direction. Relieve heartburn Author of the book, Sleep Interrupted, Steven Park, advises that side sleeping is also advantageous because it helps keep your airways open. There are pros and cons to this, though. “Research suggests that sleeping on the left side can relieve heartburn symptoms, while right-side sleeping makes them worse,” Park says. Experts also note that sleeping on the left side can put a strain on the internal organs such as the liver, lungs, and stomach, even when it minimises acid reflux. And if you are wondering why you sometimes wake up with back and neck pain, even after you had slept soundly, experts say it may be because you sleep curled up into a ball, with the knees drawn up and your chin tilted down. Called the foetal position, physicians say it can restrict deep breathing. Use good mattress In conclusion, experts note that it is absolutely impossible to maintain a particular sleep position throughout the night, but that in order to enjoy good quality sleep, you should mind the condition of your mattress. This will often dictate your sleep position. The bottom line: If you have an old, worn-out mattress that sags in the middle, sleeping may become a nightmare. So, get a new mattress.

The multi-cultural fast-growing church, Miracle Arena For All Nations in Canada, was founded in 2011 by Dr. Kofi and his wife, Rev. Jo Anne Danso. It was however Prophet Kofi’s birthday recently and he was gifted a private jet. In an interview with Prophet Dr. Kofi Danso, he claimed that it was a prayer come true as he had told God before that time to bless him with a jet, hence, he was not surprised. On how he feels about owning a private jet, the prophet said it feels good to own a jet and it makes his travelling easy and it also helps to reach more souls with the word. The Ghanaian pastor stressed that the private jet was not a thing of luxury but rather a necessity. He also disclosed that the private jet generates funds for the church when not in use, as it is lease out when not in use. Prophet Danso in his interview advised other churches to emulate the example of blessing their pastors with private jets if they have the means. “Every church should do this for their pastors if they can. The more we help pastors to reach one continent or the other we help fulfill the gospel”, he noted.

How did you propose to your wife?

1.In life, about twenty years from now you will be very sad about what did not do than what you have done
2. Also know for sure that the most happiest people on earth are those that make impact in life.
SO IF YOU ARE NOW ABOVE TWENTY YOU HAVE TO RETHINK.

1. Jamaica can never 4get = BOB MARLEY 2. America can never 4get = MICHEAL JACKSON 3. South Africa can never 4get = MANDELA 4. Argentina can never 4get = MARADONA 5. England can never 4get = QUEEN ELIZABETH 6. Nigeria can never 4get who....... .

Can you impersonate for the lady you love?

Let's know how much you spend on breakfast daily. Thanks

what do you think can be the biggest problem in life?

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Are u sure the evidence are there?

With the look of things now, do you think arsenal can still win the league?

Which do you think is the more friendly between a guy and a lady?

Do you have any goods at the port for clearing? If yes Yetops company is available to help you clear your goods at affordable price. For more enquiry you can call: 08035299330 or mail us at yetopscompanyng@yahoo.com

Do you have any goods at the port for clearing? If yes Yetops company is available to help you clear your goods at affordable price. For more enquiry you can call: 08035299330 or mail us at yetopscompanyng@yahoo.com

With the much over hyping of martial at manchester united, do you think he can make the record rooney, frank lampard, van persie and the likes had made in epl?

for me i believe that mouriho time is over at chelsea?

With the news that simeon is coming to chelsea in the air now, do you think simeon will be a better coach than mouriho at chelsea? YOUR COMMENT PLS.