Staying Migraine-Free (Tips)

Hello Friends, I'm sure the week started really good for you? For me it's been pretty busy and productive though, hence the late posting.
Here are quick tips to stay stress-free and reduce our usual migraine that ends our day after the usual hustling and bustling:

Have a regular schedule for sleeping: In these extremely busy and  overly scheduled days, it is so easy to develop a crazy sleep schedule. Regular routine keeps your body in checks and balances, stress hormones are turned off and, body and brain are in restoration mode. Lack of sleep as well as too much sleep can trigger migraines, so try to make your sleep pattern as regular as possible. It's advisable to get at least seven hours of sleep each night and no more than nine.

Eat Regularly: If you suffer from migraines often, you are most likely sensitive to the effects of low blood sugar; that means you shouldn't skip a meal, take your tea break seriously and try to eat at least every five hours. Always have healthy snacks with you throughout the day to keep migraines away.

Maintain a Healthy Weight: Recently, it has been discovered that being overweight is linked to greater frequency and severity of migraine headaches in adults. Also, overweight teens are more likely to report getting migraines and headaches than their peers who maintained a normal weight. Excessive fat can create inflammation, which can contribute to migraines, hence the need for a healthy weight.

Exercise regularly: When you exercise regularly, it can help to reduce the frequency or severity of headaches by reducing tension. Although you need to be careful not to over strain yourself or do sporadic exercises, since it can also trigger migraines. Some brisk walking, gentle cycling, swimming, and yoga are some good options.

Stay away from alcohol and smoking: Drinking and smoking can increase inflammation and trigger migraines,  staying absolutely away from these could help reduce or avert migraines /headaches. 

Learn and practice relaxation techniques: Stress triggers migraines, so learning how to relax can help to prevent them. It could be as simple as swimming, listening to music, meditation or going for a walk. 

Address possible problems: Seek treatment for any underlying condition that might contribute to migraines such as depression, anxiety, sleep disorders, bipolar disease and other endocrine disorders. 

Don't rely on sleeping supplements: We live in a world where people are used to taking sleeping supplements to calm their nerves to sleep. Some of the drugs we used to induce sleep, encourage our brains to make less of its capacity thereby increasing the migraines pains when you wake up.

Pick your battles: People who stress only about things they can control tend to be the healthiest and longest lived. Live a stress-free and migraine-free life by living one day at a time.
Let's not forget that "Health is Wealth"

LOVE and JEALOUSY 'Two different tales'!

Hello peeps, hope you are all enjoying your weekend?

There has been controversies over the topics "LOVE" and "JEALOUSY". Some say there is no love without jealousy, others counter it! Can we discuss this, please? 

Coping With Depression After a Break Up (1)

Break-ups can be devastating, it's a rough transition from sharing every part of your life with someone to living without them. The depression that comes after a break-up can feel so heavy and difficult that no one else can possibly understand what you are going through, but there are ways to cope with this feeling without hitting your head on a pole. 

1. Time Factor.
It's going to take a while probably difficult for you to heal especially if the relationship was a long-term. Just give yourself as much time as you need to heal/recover.

2. Don't beat yourself up
Understand that the emotions you are feeling are normal and embrace them. Your feelings or anger/frustration and sadness are natural and normal.Cry if you need to, scream, feel miserable but just for for a while; It's okay. Eventually, you do need to pick yourself back up and move on. Life will go on, and believe it or not, so will you!

3. Understand what happened in the relationship
In order to move on to creating a wonderful life ahead; be extremely honest with yourself, do not blame your ex it will do you no good. Understand the dynamic you and your ex created together and clearly trace the threads of the events that led to the animosity or the cooling off in the relationship.

4. Understand why you chose your ex
People chose relationships for different reasons, the most popular is love or to be in love. Know why you accepted him/her and check out whether something has changed in your values or theirs or probably you need to upgrade your standards or criteria in choosing your partners.

5. Forgive your partner and forgive yourself
You need to understand that both of you did the best you could but it just didn't work out between you two. Even when you were doing things to hurt each other, it was still the best you could at that time. Forgiveness is a sure way to free yourself up to have a wonderful new life in the future.

6. Break free
The tendency to go back and beg your erstwhile partner to take you back will be so overwhelming, but remmber that it's just not worth it if you do so. They broke up with you for a reason, so you must protect yourself from further hurt by staying away from them and breaking free completely.

7. Don't play the victim
You may feel like but just don't play the part. The sooner you can claim responsibility for your life, the sooner you can change it. Take charge of your day to day behavior and you will go from rut to rocking. Don't forget "Life doesn't happen to you, it happens because of you".

8. Don't Ask
You don't need to know what your ex is up to, don't ask your friends or theirs. It's no longer your business what he/she does, where he/she goes to, who they are with or if they look happy or not? Spend your time building your life and not being curious  about your ex's.

(to be cont'd)

RED FLAG- SMOKERS!

Smoking is an ill, deep-rooted in our society today. The web of smokers is increasing, with new recruits adding to the list everyday. Once initiated, it becomes an addiction and there is no going back. It was considered a masculine "habit" but recently, women are taking the lead especially in the western world and some part of west African countries. Researches conducted over the years has shown numerous harmful effects which is no longer strange to us.  Despite the sensitization on the effect of smoking on our health, it is alarming to know that several thousands of people are still being killed every year from smoking-related-diseases and this keeps increasing every year.

Cigarette is filled with several chemicals that are harmful to health, included in the list are carbon monoxide, nitrogen oxides, metals, cyanide, ammonia and other radio active compounds.These chemicals when exposed for a longer duration cause several bad effects on one's health e.g: heart, lungs, mouth, stomach and immune system to mention few.  See below, a few summary of the harmful effects of smoking on some of human internal organs.

HEART
Smoking temporarily increases the heart rate and causes stress on the arteries and heart. In smokers, the blood flow in the body slows down hereby  affecting the levels of oxygen in the blood. The heart will have to work much harder to pump the blood, the blood vessels becomes narrow which in most cases may lead to heart attack in smokers. 40% of men and 60% of women who smoke are at the risk of getting a heart attack and one out of five deaths from heart related disease is caused by smoking.

IMMUNE SYSTEM
Nicotine content in cigarette badly affects the immune system which makes smokers to fall ill frequently. They are susceptible to cold, bronchitis, pulmonary bronchitis and are prone to contract HIV because of their poor immunity.

STOMACH
When you smoke, the tar in the smoke leaves a residue in the mouth and this enters the digestive tract along with the food. As a result, the stomach produces more gastric juices and damages the stomach lining which in later stages leads to the formation of ulcers. Tar in the smoke may also become the reason for abnormal cell growth which leads to cancer in the mouth, stomach or rectal region. Liver also gets affected as it has to strain itself in eliminating the harmful chemicals that enter the body through smoke.

LUNGS
Smoking predominantly affects the lungs. Carbon monoxide and cyanide present in the cigarette badly affect the pulmonary cavity. The tar in the smoke will form a layer in the lungs like soot which may lead to cancer in the later stages. Smoking narrows the air passages of the lungs and their functioning gets gravely affected. Smokers are 10 times more likely to develop lung cancer than non-smokers. Smokers are liable to develop respiratory infections, asthma and other respiratory disorders and another lung disease that affects smokers is emphysema.

MOUTH AND THROAT
Smoking affects the health of your mouth and throat. More than 80% cases of mouth and throat cancers occur in people who smoke for a long period of time. The risk of mouth and throat cancer increases with the length of time and the amount of tobacco one smokes. By quitting smoking, you are not only reducing your risk of mouth and throat cancer significantly but can quash other harmful effects of smoking.

ORAL CAVITY
Smokers usually face problems related to mouth, tongue, gums and oesophagus. The tar in the cigarette leads to the discoloration of teeth. Cigarette and Cigar smokers are likely to experience bad breath also known as Halitosis, more dental problems than normal people, their tongue may lose its taste sensation, mouth ulcers, and harmful disease like cancer can develop in the oral cavity.

PASSIVE SMOKING
Smokers are not only affected by smoking but it also affects those present in the smoking environment. Like smokers, these passive smokers face several health hazards for instance, Infants are more susceptible to pulmonary diseases like asthma, bronchitis and pneumonia. 

You cannot stop smoking if you are one of those who believe in the following:

• I'm not a heavy smoker
• I don't smoke as I used to
• I'm only a social smoker
• I'm so stressed and only smoking relaxes me
• My grandparents/parents smoked all their lives and never had problems

There is no safe level of smoking please beware!

Tips on How to Stop!

• Desire to stop
• Decide to stop
• Set a date
• Tell everyone around you that you are quitting smoking
• Get rid of ashtrays, lighters and all cigarettes
• Take one day at a time
• Be positive
• Be aware of the smoking influence/situations e.g: parties, clubbing, drinking alcohol, friends etc
• Find the therapy that will work for you (no smoker quits in a day or even a week)
• Try Nicotine Replacement Therapy (NRT): which comes as gums, nicotine patches, sprays, tablets and inhalers
• Be prepared for some withdrawals symptoms like, headaches, nausea (feeling sick), anxiety, instability, craving and awful feelings. This is caused by the lack of nicotine that your body is used to but not to worry it will ease off within 2-4 weeks

Finally always remember the 4 "Ds"

Delay: the worst cravings only last for a few minutes and will become less frequent as you stop

Deep Breathe: this helps you to relax and focus your mind on something else

Drink Water: this helps to flush out nicotine and toxins out of your system

Do something else: take a walk, go to the movies, snack fruits like apples, chew gum, brush etc all these would in help in distracting you from smoking.

"Smoking won't make you look cool, it only destroys; make up your mind today that you can and you will!"  Happy Quitting!

ARE YOU A TRUE FRIEND?

What type of  friend are you? 

A friend:

• is sincere
• will not betray you
• will not judge you
• does not care whether you are rich or poor
• learned or unread
• always there to share your happy and sad moments
• does not pity you but helps you
• is always frank and sincere even when it hurts
• might not be known until you have a need
• supports you
• trusts you
• kind and respects you
• shows loyalty 
• sticks around when things get tough
• makes you smile
• always listens to you
• wipe your tears when you cry
• faces problems with you
• gives out regardless
• really cares deeply
• makes time out 
• communicates effectively
• accepts each other
• genuine
• compromises for you
• believes in you
• maintains realistic expectation
• keeps promises and
• stays in touch

To have a true friend, you have to be one! Life is a function of relationships, if  you have one cherish and nurture it. 

Have a Blessed week!

Be Encouraged!

Hi peeps! Guess we all had a fantastic and productive week? 
Perhaps your week was stressful and you didn't achieve all the goals you set at the beginning of the week. Don't despair He is right there to strengthen you. 

He is your father, His role is to protect you
He will comfort and guide you
He will feed you, when you are hungry
He will carry you, when you feel weak
He will seek you out, when you go astray
He will help you in times of trouble
When you fall, He will pick you up
When you don't understand, He'll always understand
He will encourage you, when you feel discouraged
When you feel sad, He will lighten your spirit, 
When you feel unsafe, He will be your safety,
When you need advice, His ears are always opened to you
When you feel burnt, He will make you beautiful
Where you hurt, He will heal you
When you lack support, he will support you
When you feel lonely , He is right there with you.

Be lifted! Be encouraged! you are closer to your dreams. This song is dedicated to you. Have a fabulous weekend!

Should you or Shouldn't you?

Hi Guys! I got this in my mail box and I decided to throw it open to my many intelligent readers out here! 

"Should you open your can of worms (past)to your intended spouse on your first date?"

       Peeps over to you o!

LIFE LESSONS FROM ANTS

Everything around us has a lesson to offer, be it animate or inanimate object. It’s only a matter of time before we realize their importance. Once in a while you should take some time off your busy and tight schedules; turn off that computer, tablet, iPod or Mp3/4 and learn to appreciate your surroundings and all the works of nature. You might just get an inspiration from observing some of the things around you.

Go to the ants, consider her ways and imbibe her culture. Ants are brilliant creatures in every sense and they seem to be very organized under their respective rulings. Not many creatures display such a large systematic colony. I am not an animal expert but by jolty observation, there are several lessons to be learnt from the ants.

1. Ants teach us to be brave
There is no height ants cannot attained, no route it cannot ply, no matter how rough or challenging it may be, ants will surely find an escape. Have you ever wondered how an ant crawled up your body? This shows the level of bravery the ants possess. The average human is obviously more than 500 times the size of an ant, yet we get terrified at the sights of little challenges. Some of us even screech at the sight of a cockroach. Yes size doesn't matter and of course we know that there are some really difficult situations that are beyond human comprehension, but let's take a clue from the immense bravery of a tiny ant. So why can't we devote more intensity on the problems we are facing and get the best out of it? As the ants teach us that no matter how terrifying things may look up ahead, you should never chicken out!

2. Ants teach us to ignore little diversions
No matter the obstacle on an ant's path, it ignores it and forges on. For example if you put your finger on the path of an ant, it just walks around it and soldiers on to where it’s heading. Put another obstacle in its way and it still manoeuvers and presses on towards its destination. You should do the same and not let silly problems and conflicts get on your way of achieving your objectives. If you’re doing your homework or in the office or on a very important assignment, don’t let that silly pop up or notification divert you to endless hours of pointless social media browsing.

3. Ants teach us that knowledge should be shared
Whenever an ant discovers a base of food, it informs others to share in it (success). Ants leave chemical trails that allow their colleagues to trace their path to success (food). The same thing applies to us when it comes to knowledge. You might have a great capacity for accumulating and storing information in your photographic brain but if unshared, it won’t develop more from there onward.  Discussion accelerates the development of knowledge which could be beneficial to mankind.

4. Ants teach us to adapt to our surroundings
Ants can be found just about anywhere. Move into a new house, walk through a forest or climb over a mountain you will find them there. It’s amazing how they've managed to get the most out of living with human beings.  Ants know where to search for resources and you should do the same. Be quick to adapt to your surrounding and don’t wait for a wake-up call. When things around you change, learn to adapt and make the best out of it.

       Facts about Ants:

• Ants are self motivated
• Ants are extremely organized
• Ants run far away once they smell danger. 
• Ants understand their gifts and work within their specific abilities
• Ants build together
• Ants have great insight and single focus
• Ants help and share with others
• Ants are team players
• Ants are hard workers
• Ants take rest seriously
• Ants understand timing

"Achievers dig before they become thirsty, but average people wait for thirst before they dig".
If you can conceive it, you can achieve it!! Dont be a nonentity, go for your dreams today and I wish you the very best! Chao

#Signs You Are Dating The Wrong Person! (Part 2)

Wow! The responses I got from the part 1 of this write-up was mind-blowing! My email was overflowing with comments and questions. This has made me to quickly finish up with the second part of it. Thank you all and enjoy the concluding part! 

Sign #7. Your Instincts are saying get out: 
As a general rule, voices inside you are there for a reason, and they ought to be listened to. Sometimes an inner voice may tell us that we've found our soul mate but attimes a voice within us is whispering (or even screaming) that we’re dating the wrong person. If this is the case for you, then you will be threading on a cobra's tail to ignore that voice. Give it a free reign and let it direct you to the conclusion you may have already come to.

Sign #8.They never need personal space
There are times in our lives when we just need to be alone or take some time off the hustling and bustling of life or even have a sincere introspection about ourselves. It is always expected that our partner should be sensitive to this. But if they get upset/suspicious/offended, and very insensitive to your need or when you express the need for one, then it is a sign that you may be plying the wrong route.

Sign #9.They’re never genuinely sorry.

When we offend or grief each other in a relationship, the most logical and undaunted action you expect is the phrase "I am sorry". if your partner finds it hard to use this phrase at any given time or even when they do apologize, they still try to convince you they were right. It's a red flag!

Sign #10.They use the phrase “If it weren't for me…” a little too often. 

Basically, they act like they’re doing you some kind of favor by being with you. Relationships are meant to be enjoyed and not endured. Nobody should make you feel less of yourself or that he/she is doing you a big favor by being with you. Friends! reality is, you are worth a gold mine (be you man or woman) and should be loved for who you are. Any action short of this is not worth it please! 

Sign #11. You can’t depend on them.
Life has taught us not to depend or rely on people when it comes to emergencies but there are exceptions especially in the case of your partner, they are meant to be there for you at all times! But if/when exigencies occur, they never cross your mind as the first point of call because you already know they probably wont answer the phone or respond to the distress call; then you already know what the sign is.

Sign #12. You Already know the Truth     
There are times that we already know the truth within us but just need a second-third party to point it out to us. It could also be that at this point, you really don’t know whether you are dating the wrong person. If so, then you may want to continue the relationship for a while longer so you two can explore whether you should be together or not. Relationships often take time to achieve their full potential. But you may determine to date someone you should definitely not be dating, If so then you need to be brave enough to do what you need to do.

My final note on this is that we all deserve to be happy in our relationships. Find that person who treats you like a queen/king. Someone who makes you happy and feel good about yourself at all times. Someone who makes you a fulfilled person and completes you in-spite of your weaknesses and strengths. Someone who, when you are really honest with yourself, you know deserves to become that special person in your life.Of course, you can't rule out the high and low moments in every relationship but these are meant to solidify the union and not the other-way round.  When you find that person, you will have the peace and happiness you have always yearned for. 

All the best and stay blessed.

#Signs You Are Dating The Wrong Person! (Part 1)

Guys I have been getting some mails bothering on dating and relationships. I have put up a little write-up on the signs you should take note of, if in a wrong relationship!

Sign #1. You are not Happy:
Someone who is happy in his/her relationship consistently enjoys and feels a general sense of happiness in the relationship. There would be occasional argument here and there even the healthiest couples do but generally speaking, a person who is in the right relationship is going to be happy. So if you find yourself unhappy most of the time – and especially when you’re with your partner – then that’s a fairly clear sign that it may not be the best person for you.

Sign #2. You don't feel Good about Yourself: 
In addition to feeling happy, you are confidence of yourself.Sure, you may have doubts and insecurities attimes but the time spent with you partner erases every doubt. In contrast, if your partner exacerbates your self doubts and undermines your confidence, then that’s a major red flag! You want someone who celebrates the greatness in you not someone who wrecks your self confidence and torpedoes your every attempt at growth.

Sign #3. The People you trust Urge you to get out: 
Everybody around you (trusted people) cant be  wrong if they are urging/telling you to get out! Of course, there are times you could be blinded to the reality surrounding your relationship because of your feelings but people around will see farther than you are and may not possibly lead you astray. 

Sign #4. You find yourself constantly thinking about someone else: 
You cannot be happy in a relationship and constantly think of your ex or a crush or secretly wishing you were with someone else. Regardless, if this is your case, then that’s a sure-fire sign that your current relationship is not all it should be.

Sign #5. You find yourself Denying the fact you know to be True:
I know we all find ourselves in the dilemma, where we just cant bring ourselves to see or admit something negative about our partners. If you are denying the facts or reality about your relationship that you know to be true, then you are probably not in the right one.

Sign #6. The Cons of staying Together outweighs the Pros: 
Write down the advantages and disadvantages of being in the relationship.If in comparison, you discover that the reasons to stay together are more compelling than the reasons to break up. But if the opposite appears to be the case, then let logic be your guide.

to be cont'd