15 BENEFITS OF WORKING OUT

  Aside the fact that exercise helps burn off your stomach fat and build muscle, studies have shown that regardless of age or fitness level, making time for exercise provides some serious physical and mental benefits. These days most people workout for different reasons and you don’t have to necessarily go to a gym. You can go jogging or perform some cardiovascular exercises in the comfort of your room. Get inspired to exercise by reading these 15 ways regular exercise can benefit you.

1. Controls weight
   Exercise help prevent excess weight gain or help maintain weight loss. Exercise helps to burn calories, and the more intense the exercise, the more calories you burn. Exercise also motivate you to improve your diet and intake of proper nutrition.

2. Improves Your Skin
  Exercises enhances the blood flow to the skin. Sweating can unclog pores and help clear up the breakouts detoxifying the skin of oils and dirt. Sweating after every workout gives the skin an overall tone and increases it's appearance.

3. Improve Self-Confidence
   Being out of shape can make an individual lose their self worth and self-esteem. Exercise can quickly elevate a individual perception of his or her attractiveness, and give their self-image and self-confidence a boost. When you start working out, you'll gain muscle tone, strength, stamina and you'll feel better emotionally, you may also feel better about your appearance and yourself. This boost self-esteem and improve positive self-image.

4. Reduce Stress
   Stress relief is one of the most common mental benefits of exercise.Working out can help manage physical and mental stress by diminishing electrical activity in tense muscles which makes you less jittery. Exercise increases concentrations of norepinephrine, a chemical that can moderate the brain’s response to stress. Exercise reduces stress and boost the body’s ability to deal with mental tension. Physical activity also provides you with the motivation to improve your diet, and proper nutrition reduces stress.

5. Improves Mood
  Physical activity releases endorphins, which create feelings of happiness and euphoria. Studies have shown that exercise can alleviate symptoms among the clinically depressed. A simple 30 minutes workout a few times a week can instantly boost overall mood and make you feel happier and more relaxed.

6.  Boost Brainpower
  People who workout on a regular basis have an improved overall brain performance and concentration than their sedentary counterparts. Aerobic exercises stimulates the middle-frontal and superior parietal regions of the brain, which are associated with attention. Studies also show that a tough workout increases levels of a brain - derived protein in the body, believed to help with decision making, higher thinking, and learning.

7. Boosts energy
   People who engage in exercise regularly have more energy, strength and endurance to get through their daily activities. Exercise help the cardiovascular system work more efficiently and delivers oxygen and nutrients to the tissues. When the heart and lungs work more efficiently, then have more energy to go about your chores. You will likely notice this feeling of increased energy and vitality a few weeks after you start to exercise on a regular basis.

8. Sharpen Memory
  Working out can boost memory and ability to learn new things. Exercise increases production of cells in hippocampus which is responsible for memory and learning.

9. Helps You Sleep Better
   Regular physical activity can help you fall asleep faster, stay asleep more easily and deepen your sleep. Studies have shown that moderate to vigorous 20- to 30-minute exercise 3 to 4 times a week help you sleep better. Exercise also improves the quality of your sleep by making the transitions between its cycles regular and smoother. However, don't exercise too close to bedtime, or you may find yourself too energized to fall asleep.

10. Slows The Aging Process And Reduces The Risk Of Many Diseases
   Working out improves  muscle tone, increases flexibility and reduces the risk of many age-related and potentially deadly diseases, such as high blood pressure, osteoporosis, breast cancer, heart disease, diabetes, colon cancer, arthritis and stroke.

11. Prevent Cognitive Decline
    Our brains get a little hazy as we get older. This create way for degenerative diseases like Alzheimer that kill off brain cells. Working out between age 25 and 45, boosts  chemicals in the brain that prevent the degeneration of an important part of the brain for memory and learning ( The Hippocampus ). Exercise helps shore up the brain against cognitive
decline that begins after age 45.

12. Exercise Can Be Fun
   Exercise and physical activity  gives you a chance to unwind and enjoy the outdoors. Exercise also help you connect with family or friends in a fun social setting. It gives you the opportunity to engage in activities you love.

13. Boost Your Immune System
   Exercise is a powerful natural immune cell stimulator in teenage and adult men. The functioning of the immune system progressively declines with age, and this can lead to an increased risk of infectious diseases and a reduced response to vaccination. However, moderate cardio exercises such as walking or cycling and jogging can reduce the immune system function decline in older adults.

14. Improves Sexual Performance And Restores Libido
   Regular physical exercise can leave you feeling energized and improve your appearance, which may have a positive effect on your sex life. It also increases sexual drive, activity and satisfaction. Exercise jump-starts the sympathetic nervous system, which increases blood flow to the genital area. Regular exercise increase physical endurance, can lead to enhanced arousal for women and significantly lower the risk of erectile dysfunction. Short bouts of intense exercise can increase testosterone levels, which  stimulate sexual desire. However, too much exercise can reduce other male hormone levels and  testosterone which can lead to a decrease in libido.

15.  Inspire Others
   Studies show that most people perform better on aerobic tests when paired up with a workout buddy. Being part of a team raise athletes tolerance for pain and inspire each other to push harder during every workout session.

6 COMMON DISEASE IN NIGERIA AND HOW TO PREVENT THEM

   Nigerians are vulnerable to some diseases. No matter how careful we are, even with great hygiene habits we can’t always escape the increasing number of illness lurking in our daily lives in Nigeria. The common diseases in Nigeria are malaria, cold, hypertension, diarrhea and cholera, pelvic Inflammatory disease and HIV/AIDS. These diseases have claimed many lives in the past. They are highlighted in this article along with how to prevent yourself from infected.

1. MALARIA
   Malaria is the ultimate killer of all times with millions of deaths in its portfolio. It is a major health problem mostly in Africa where thirty countries in Sub-Saharan Africa account for 90% of global malaria deaths.
We are all exposed to mosquito bites in Nigeria, so Nigeria is a malaria endemic environment. It is estimated that up to 100 million cases of malaria resulting in over 300,000 deaths in Nigeria ever year. People even attribute any form of illness to malaria even if it is not. This disease is caused by plasmodium species whose vector is the anopheles mosquito, and it's usually transmitted by mosquito bites. Symptoms usually arise two weeks after been bitten. Symptoms generally start off as a general feeling of un-wellness (malaise) which progresses into fever and headache, with symptoms including high temperature, bitter taste, loss of appetite, fatigue and body pain. Symptoms can get worse if not treated well, which in severe cases can lead to coma or death. Malaria in pregnant women results in miscarriages, still births, etc. Mosquitoes are always found in swamps, stagnant dirty water and gutters around the house. Malaria can be prevented by eradicating mosquitoes or preventing bites.

Preventive Measures:
- Keep a clean environment by washing drainages, sewages and gutters.
- Grasses around the houses should be cut.
- Clear swamps around your house.
- Spray your house and rooms with a good insecticide twice weekly.
- Window nets are helpful in preventing mosquitoes bites.
- Mosquitoes are attracted by sweat, so night bath is necessary to
prevent bites.
- Sleep under a treated mosquito net.
- See a physician once you notice symptoms of headache, fever, joints
pain, and fatigue.

2. HYPERTENSION
   Hypertension is also known as high blood pressure which later leads to
the paralysis of one or both sides of the body, known as stroke. Hypertension affects men, women, old and young. Hypertension occurs when the blood pressures in the arteries are increased and this requires the heart to work harder than normal for the circulation of blood through the vessels. The heart contracts (systolic) and the cardiovascular muscle relaxes (diastolic). A person is said to have high blood pressure or hypertension when the pressure is 140/90mmHg and above. It is a major risk factor for stroke, heart failure and chronic kidney disease. It is common among those who just lost a loved one or those experiencing emotional trauma, people with stressful life situations, job loss or failure in career.

Preventive Measures :
- Maintain normal body weight for adults and watching of body weight.
- We should always check our blood pressure (BP) in hospitals or pharmacy .
- Engage in regular exercise.
- Avoid stressful activities.
- Reduce  salt intake,
- Reduce alcohol intake.
- Adequate sleep and rest,
- Eat lots of fruits and vegetables.

3. COMMON COLD OR FLU
   Common cold is a viral infection that affects the upper respiratory tract, which affects the nose causing sneezing, cough, sore throat, watery eyes,  headache, voice loss and runny nose. it is also known as acute coryza or nasopharyngitis. It is caused by exposure to cold, dust, eating with dirty hands or eating contaminated foods. It is usually self-resolving after about seven to ten days.

Preventive Measures:
- Washing of the hands.
- Covering of the nose when sneezing and turning away from people when they sneeze.
- Avoiding dusty areas or covering the nose with masks in dusty areas.
- Reducing contact with anyone with symptoms of cold.
- Not exposing the body parts, especially, the chest in cold weather.

4. DIARRHOEA AND CHOLERA
   Diarrhoea and cholera are very common water and food- borne disease that are carried by house flies that came in contact with infested stools and vomits. They are communicable and can claims lives within few days if care is not taken. It is the second most common cause of deaths in children less than 1-year-old worldwide. According to the UNESCO statistics, diarrhea death rate in Nigeria is 18.8% and it accounts for about 150,000 deaths among children under 5 years. Diarrhoea symptoms include loose, watery and frequent stools abdominal cramps and sometimes vomiting. Diarrhoea is not as serious cholera. Cholera symptoms are passing out watery or blood stained stools, vomiting, loss of body weight, fatigue, dehydration and somach ache.

Preventive Measures:
- Washing of hands before eating and after using the toilet.
- Avoid consumption of uncovered foods such as fruits.
- Cook food properly.
- Drink clean water.
- Washing and cleaning of toilet and covering of pit latrines.
- Avoid eating foods sold by food vendors.
- Government should provide drinking water and good sanitation body.

5. PELVIC INFLAMMATORY DISEASE:
   Pelvic Inflammatory disease is caused by fungal, bacteria or parasites. It is usually spread through sexual intercourse, post abortal sepsis and intrauterine device insertion.  It is the inflammation of the fallopian tubes, uterus or ovaries. If left untreated it could lead to infertility or ectopic pregnancy.

Preventive Measures:
- Periodic pelvic examination and STI's testing.
- Abstinence from sex.
- Good personal hygiene.
- Use of condoms or diaphragm during sexual intercourse.
- Avoid vaginal douching.
- Treat partners to prevent reinfection or spread to other people.

6. HIV/AIDS
   Human Immunodeficiency Virus(HIV) advances to Acquired Immuno deficiency Syndrome (AIDS). It is an infectious disease sexually transmitted disease that lead to a progressive decline and failure of the human immune system and is accompanied by many diseases and infections.
Symptoms include high temperature, fever, weight loss,  body blisters, cough, diarrhoea, fatigue, difficulty in breathing etc. HIV is usually transmitted through contact with an infected person blood or mucous by unprotected sexual activities and sharing sharp objects like razors, needles, hair clippers,  injections, circumcisions and piercing equipments.

Preventive Measures:
- Proper use of condom during sexual intercourse.
- Sharp objects should not be shared.
- Used injections, circumcisions blades, piercing equipments should be disposed off.
- Proper circumcision of male children.
- Rape victims should check in for medical attention and test do know their HIV status.

10 WAYS TO STAY HEALTHY AND REDUCE CANCER

   Research continues to confirm that you can control your health, by following a few simple strategies, that can help reduce the risk of cancer. Although, there's no guarantee that healthy and good habits make you immune to cancer, but as the old saying "prevention is better than cure" goes, these simple lifestyle changes can make a big difference and reduce the risk. So here is a lists of 10 things that can help lower the risk of cancer. Here goes:

1. Maintain A Healthy Weight
   Many people probably know that being overweight isn’t good for the heart, but did they know that it is a major risk factor for cancer as well? Excess of weight gain or too much fat around the waist (abdominal obesity) is linked to higher chance of developing cancer of the breast, prostate, lungs, endometrium and colon. The excess fat in these areas increases the chances of developing a tumor. Too much fat also increases the risk for high blood pressure and diabetes. Weight gain during menopause can also cause cancer. For cancer risk reduction it is important to stay as lean as possible within a healthy weight range. If you are overweight, focus on losing weight and not gaining any more weight as this can help improve your health.

2. Eat A Healthy Diet
   There are a number of different foods that may help to prevent certain types of cancer. Although it can't guarantee cancer prevention, it might help reduce the risk. For example, watermelon, and other foods containing lycopene have evidence showing that they probably reduce the risk of prostate cancer.
Try These Tips:
- Choose a diet high in whole-grain fiber, beans and lean proteins.
- Make colourful fruits and vegetables a part of every meal. Eat vegetables as a snack and put fruit on your cereal.
- Eat lighter and leaner by choosing fewer high-calorie foods.
- Keep red meat and processed meat to a minimum. Instead choose fish and chicken.
- Choose brown rice and whole-wheat bread over their more refined counterparts.
- Cut back on bad fats (saturated and trans fats) and choose healthy fats (polyunsaturated and monounsaturated fats) instead.
- Choose dishes made with olive or canola oil  over butter.
- Cut back on fast food and store snacks which are high in bad fats.
- Take multivitamin  that contains folate daily.

3. Exercise Regularly
   It doesn’t matter what kind of exercise you do. Any form of physical activity help to prevent many forms of cancer. Adults who get at least 30 minutes of moderate physical activity at least five times a week, have a lower risk for heart disease, cancer, stroke and diabetes. They also gain some health benefits like weight loss.
Try These Tips:
- Choose activities you enjoy.
- Include at least 30 minutes of physical activity in your daily routine.
- Make exercise a habit by setting aside the same time for it each day.
- Get an exercise partner to stay motivated.
- Walk with your kids to school in the morning.
- Strive to get at least 150 minutes a week of moderate aerobic activity
or 75 minutes a week of vigorous aerobic physical activity.
- Try taking a walk regularly after dinner.

4. Don’t Smoke And Avoid Tobacco
   Smoking has also been linked to more than a dozen other cancers and its the cause for 30% of all cancer deaths overall. It damages the entire circulatory system and increases your risk for heart disease, it hardened arteries and blood clots. Smoking has been linked to various types of cancer such as cancer of the throat, lung, mouth, cervix, larynx, pancreas, bladder and kidney. For nonsmokers even passive smoking is a huge risk factor for cancer and should be avoided, as 3,000 cases of lung cancer each year occur as a result of exposure to secondhand smoke. Also chewing tobacco has been linked to cancer of the oral cavity and pancreas. Quitting smoking and tobacco is the best thing you can do for your health.
Try These Tips:
- Ask your doctor about stop-smoking products and other strategies for quitting.
- It often takes six or seven tries before you quit for good, therefore,  Keep trying!
- Don’t smoke in the house or car.
- Try to quit as soon as possible.

5. Protect Yourself From The Sun
    It is sensible to protect yourself from ultraviolet rays as excess exposure to the sun is directly linked to certain types of skin cancer. Skin cancer is one of the most common and preventable kinds of cancer. Skin damage starts early in childhood, so it’s especially important to protect children.
Try These Tips
- Stay out of direct sunlight between 10 a.m. and 4 p.m (peak burning hours) when the sun's rays are strongest.
- Wear protective clothes (Like hats and long-sleeve shirts) and sunglasses.
- Stay in the shade when you're outdoors.
- Use generous amounts of sunscreen when you're outdoors.
- Avoid tanning beds and sunlamps.
- Opt for bright or dark colors, which reflect more ultraviolet rays than  bleached cotton.
   By restricting sun exposure the risk of skin cancer can be reduced greatly.

6. Drink Alcohol Only In Moderation
   When it comes to health, alcohol wields a double-edged sword. Moderate drinking is good for the heart, as there is plenty of evidence to suggest that light alcohol intake, especially red wine,may be beneficial for heart health, but it can also increase the risk of cancer. The risk of various types of cancer like those of the mouth, throat, and esophagus increases with the amount of alcohol consumption and the length of time you've been drinking regularly.
Try These Tips:
- Avoid occasions centered around alcohol.
- Choose nonalcoholic beverages.
- Talk to a health-care professional if you feel you have a problem with alcohol.

7. Shake Off Stress.
   Although stress by itself is not an independent risk factor for cancer. But it can lead people to engage in unhealthy behavior like drinking,
smoking or overeating in an effort to cope with stress. These behaviors can increase the risk of cancer. Find other healthy ways of coping with stress, like exercise instead.

8.  Protect Yourself From Sexually Transmitted Infections
   You can get certain cancers from unprotected and unsafe sexual activities. Limit your number of sexual partners, and use a condom when you have sex. There is an increased rate of cancer of the cervix in women who have multiple sexual partner. Having multiple sexual partners also exposes you to infections like HIV and Hepatitis C, which can cause other cancers, as people with HIV or AIDS have a higher risk of cancer of the liver, anus and lung. HPV might also increase the risk of cancer of the penis, anus, throat, vulva and vagina among other problems. Protecting yourself from these infections can lower your risk.
Try These Tips :
- Always be prepared.
- Always use a condom and follow other safe-sex practices.
- Bever rely on your partner to have a condom.
- Aside from not having sex, try to be in a committed, monogamous relationship with someone who does not have a sexually transmitted infection.
- Vaccinate girls and boys against HPV.

9. Get Vaccinated
   Certain cancer prevention includes protection from certain viral infections. For example Hepatitis B Vaccination has reduced the incidence of chronic liver disease and cancers. This vaccine is recommended for high risk individuals, such as men who have sex with men, people who are sexually active but not in a mutually monogamous relationship, intravenous drug users or those with a sexually transmitted infection. The Human Papilloma Virus (HPV) virus can lead to cervical cancer and head and neck cancers in males. Do visit a doctor for advice on vaccination.

10. Go For Regular Health Check-ups
   There are a number of important screening tests that can help protect against cancer and detect cancer early. These test find cancer when
treatment is most likely to be successful. While others can actually help keep cancer from developing in the first place. Yearly pap smear testing   and  mammogram have reduced mortality rate due to cancer of cervix and breast in women.
Cancers that should be tested for regularly are:
Breast cancer
Cervical cancer
Colon  cancer
Lung cancer
Ask your doctor about the best cancer screening schedule for you.

 

25 QUESTIONS THAT WILL DEEPEN YOUR CONNECTION WITH YOUR BELOVED

  Our relationships are often taken for granted. We always look for shortcuts, and these shortcuts lead to a lazy, unintentional relationship that merely exists, instead of thrives. Couples who have strong bonds tends to remain interested in each other and have a thriving relationship. Communication cements the bond in every relationship, it is a strong foundation of love and trust. Couples are often curious about each other’s experiences and inner lives, such as their feelings, thoughts and fears. A great way to bond is to talk about these inner worlds. Maybe you’ve been dating or married for several year, Here are some guidelines – and some specific topics to discuss with your significant other to make you become your partner’s ultimate partner.

1. How Was Your Day Today?
   This is a simple and straightforward question that allows couples to share specifics and stay connected on a day-to-day basis.

2. Is There Anything I Can Do Or Say That Will Make You Feel More Comfortable Or Loved?
   This question allows the asking partner to tailor their help to what is needed by the other person.

3. How Can I Better Support You In Your Life?
   Sometimes this question does not involve financial support. It maybe as simple as a morning kiss or preparing dinner for a week. But whatever favour they may ask of you, you aren’t  obligated to comply.

4. What Would You Do In Life If Money Weren’t An Issue?
   This helps couples connect around long-term dreams, wishes and plans.

5. What’s One Thing You Always Procrastinate On?
   This question help couples to see how grounded, efficient and goal-oriented their partner is. People who procrastinate on practical, day-to-day tasks are less goal-oriented.

6. Are Children A Possibility?
   Having a child is a fulfilling endeavor, it’s also very expensive. It also means some significant lifestyle changes, too. This question is a deep emotional decision and also a financial one. So Make sure you’re on the same page when it comes to having children.

7. How Do I Express My Anger And Conflict?
   Managing conflict effectively is the most determining factor for a healthy, lasting relationship. Managing conflict effectively includes willingness to discuss issues, tolerating differences listening without interruption and strategizing solutions.

8. What Would You Change About Yourself?
   This question is an opportunity for partners to be empathic and compassionate with each other. It gives you a window into something your partner feels insecure about.

9. Is There Any Kind Of Physical Touch That I Can Engage In That Helps You To Feel Loved?
   This question refers to non-sexual touch. Don't just assume, ask your partner and get clear on what would make them feel more loved. It might be holding hands or even playing with their hair. Try and incorporate the kind of physical intimacy they want into your daily schedule to the best of your ability.

10. When Was The Last Time You Cried?
   Even the manliest men go soft sometimes. This will make him feel safe sharing more personal issues with you. But make sure not to make fun of him or think he’s less of a man.

11. What Are The Main Stressors Currently In Your Life. 
   This question helps to get into your partner’s mind and make you know what they are currently struggling with. Offer to help, even if only in a small amount, as it's surefire way to increase the feelings of depth and connectedness in your relationship.

12. Do You Need More Closeness Or More Alone Time Over The Next Couple Of Days?
   We all have emotional needs that fluctuate in our ever-changing lives. Needing an alone time does not mean that your partner love you any less, nor does a greater need for intimacy mean that they are needy. Our individual needs for independence and intimacy vary greatly from day to day, depending on career or other factors of life.

13. How Do You Feel About Our Sex Life Lately?
   Sex is one of the cause of most breakups today. Ask your partner if there’s anything they would like you to do more of or less of. Ask them about their level of satisfaction with your recent sex life. Or even different sex acts than you’ve been having. But it's much easier to ask this question in longer relationships.

14. Where Do You See Us Being In Five Years Or Ten Years Time?
   The reason for discussing this is so that you have some idea what the
dreams and the goals look like for each other. This question will help you lay everything out, and help you figure out if you should should share money or maintain separate accounts and give you an insight on how your financial situation might look like.

15. What Would You Do With Your Life If You Were Suddenly Awarded A Billion Dollars?
   This question shows what your partner values in life and what their deepest desires are.

16. What Is Your Greatest Fear?
   This question will help you to figure out what your partner really wants to do in life, and what’s holding him back from getting there.

17. What Is The One Thing That Makes You Feel Alive?
   Everyone has a mission, and men in particular need to feel like they are achieving their mission in life. This question will give you insight into what his mission is, which will tell you a lot about who he really is.

18. Does Spending Time With Other People Energize You Or Drain You?
   This question will tell you if he’s an introvert or extrovert.

19. Is There Anything You Consider Absolutely Unforgivable?
   Some people can forgive anything, others are pretty tough while some may have a low threshold for certain behaviors, and this mostly depend on their life experiences.

20.  If You Could Have Three Wishes, What Would You Wish For?
   This  question reveals your partner’s fantasies and even their personal character.

21. Are There Any Known Burdens That Will Likely Crop Up In  The Future?
   This question provide the basis for some deeply insightful conversation.  Do one of you have a major illness that may start showing symptoms or does one of you have an ailing parent that may need special care?

22. Do You Usually Follow Your Head Or Your Heart When Making Decisions?
    Most people have a primary mode of making decisions, either they go by how they feel or they go by logic. This question will reveal if he’s a thinker or a feeler.

23. What Is One Behavior That You Never Tolerate?
   Guys in particular can get very turned off  by certain behaviors that they find completely unattractive. This question can help you know his deal breakers (hopefully) before you commit any of them!

24. What Are You Looking Forward To Today?
   This question helps you tune in to what your partner enjoys. It also balances out the more serious and potentially negative topics.

25. Am I Beng A Good Spouse To You?
   
    Although these topics are not important and are usually overlooked conversations, but they can help build up a relationship to a point that no topic will be off limits between a couple. And from that connection a strong foundation of love, trust and perhaps an incredibly strong marriage can come forth. I hope this article helps shed years of emotional baggage and make you feel loved and cared for.

ASTHMA

WHAT IS ASTHMA?
   Asthma is a common lung condition that affects the airways and causes occasional difficulties in breathing. The airways are tubes that carry air to and from the lungs. If you have asthma, the inside walls of your airways become narrow, sore and swollen, and this makes breathing difficult and also triggers coughing and shortness of breath.
   Asthma affects people of all ages and often starts in childhood. It is a long-term condition for many people,particularly if it first develops in adulthood. For some people, asthma is a minor nuisance, for others, it can
be a major problem and may lead to a life-threatening asthma attack.  People who suffer from long-lasting or recurrent asthma attack are said to be asthmatic.
   There's currently no cure for asthma, However, with good treatment and management its symptoms can be controlled, and most people will have normal and active lives, although some people with more severe asthma may have persistent problems. Since asthma often changes over time, it is important that you work with your doctor to track your symptoms and adjust treatment as needed.

CAUSES OF ASTHMA
   Asthma is caused by inflammation  of the  tubes that carry air to and from the lungs. This swelling or inflammation makes the airways highly sensitive to irritations and increases the susceptibility to an allergic reaction. The tubes may also sometimes become clogged with sticky mucus.
   Asthma is due to a combination of environmental and genetic (inherited) factors. Exposure to various irritants and substances that trigger allergies  can trigger symptoms of asthma. Common asthma triggers include:
- Allergens such as ragweed, dust mites, animal fur, mold, spores, pollens or particles of cockroach waste.
- Irritants in the air such as cigarette smoke, chemical fumes , gases or strong odors.
- Physical activity.
- Respiratory infections, such as the common cold or flu.
- Extreme weather conditions.
- Certain medications such as aspirin and beta blockers.
- Display of strong emotion that affects normal breathing patterns such as shouting, crying or laughing.
- Stress.

SYMPTOMS OF ASTHMA
   Asthma symptoms can appear at any time. Mild episodes may last only a few minutes and may be resolved  with medication. More severe episodes can last from hours to days. Asthmatics usually experience these symptoms most frequently during the night and the early morning. Any asthma symptom is serious and can become deadly if left untreated. The most common symptoms of asthma are:
- Difficulty in breathing and shortness of breath.
- Coughing especially at night, during exercise or when laughing.
- Wheezing (a hissing sound while breathing).
- Chest tightness, which may feel like a band is tightening around it.
- Frequent colds that settle in the chest.
- Trouble sleeping caused by shortness of breath, wheezing or coughing.

WHAT IS AN ASTHMA EPISODE OR ATTACK ?
   When asthma symptoms or signs become worse than usual, it's called
an asthma attack. They can come on suddenly and can be mild, moderate or severe. Severe asthma attacks may require emergency care, and they can be fatal.

TYPES OF ASTHMA
1. Adult- Onset Asthma: Adult-onset asthma is when a person develops asthma after reaching 20 years of age. It affects women more than
men, and can also be triggered by some allergic material or an allergy.

2. Child - Onset Asthma: This asthma begins during childhood. It usually occurs because a child becomes sensitized to common allergens in the environment  most likely due to genetic reasons.

3. Exercise - Induced Asthma: As the name implies,  it occurs during or after physical exercise. As with other types of asthma, a person with exercise-induced asthma will experience difficulty in getting air to and from the lungs because of inflammation of the airways tubes  and extra mucus. However,  with proper treatment, a person who suffers from exercise-induced asthma does not have to limit his/her athletic goals.

4. Occupational Asthma: This type of asthma is triggered by something in the patient's place of work. Allergens and factors such as chemicals, pollen, gases, smoke, humidity and temperature,molds, dust, or other particles can trigger asthma. Stress can also trigger asthma.

5. Nocturnal Asthma:  This asthma occurs between midnight and 8 AM. It is
triggered by allergens in the home such as dust or by sinus conditions.

6. Cough - Induced Asthma: In this case the coughing occurs alone, without other asthma symptoms being present. The coughing can happen at any time of day or night. It is one of the most difficult asthmas to diagnose.

RISK FACTORS OF ASTHMA
   Factors that may increase your chances of developing asthma include:
- Having a blood relative (such as a parent or sibling) with asthma.
- Exposure to occupational triggers such as chemicals fumes, gases or dust. - Having another allergic condition.
- Smoking.
- Being overweight.
- Exposure to airborne substances, such as pollen, mold spores, cockroach waste or pets dander.
- Exposure to exhaust fumes or other types of pollution.

COMPLICATIONS OF ASTHMA
   Although asthma can normally be kept under control, it can cause a number of complications. Asthma complications include:
- Lung infections (pneumonia).
- Persistent tiredness.
- Permanent narrowing of the  airway tubes that affects how well you can breathe.
- Absence from work or school during asthma flare-ups.
- Psychological problems such as stress, anxiety and depression.
- Delays in growth or puberty in children.
- Side effects from long-term use of some medications used to stabilize severe asthma.

TREATMENT FOR ASTHMA
   While there's currently no cure for asthma, there are a number of treatments that can help control the condition. However, the right medications for an individual depend on a number of factors like, age, symptoms, asthma triggers and what works best to keep your asthma under control.
  Asthma is treated with two kinds of medicines:
1. Quick-relief (rescue) medications to stop asthma symptoms and for rapid short-term symptom relief during an asthma attack or before exercise if your recommended by a doctor. Types of quick- relief medications include:
- A quick-relief inhaler
- Ipratropium (Atrovent).
- Oral and intravenous corticosteroids
- Short-acting beta agonists.
2. Long-term control medications to prevent symptoms. They help reduce the inflammation in the airways that leads to symptoms. Long -term asthma control medications, are the cornerstone of asthma treatment. They are taken daily. Types of long-term control medications include:
- Inhaled corticosteroids.
- Leukotriene modifiers.
- Theophylline.
- Combination inhalers.
- Long-acting beta agonists.

10 MORNING HABITS THAT WILL CHANGE YOUR LIFE

   A slow dull start in the morning usually culminates into an unproductive and lousy day. Our mornings set us up either to be primed for creativity or to be numbed and mindless, Morning rituals enable us to connect with ourselves for a little while before the busy day really kicks off. They  set the tone for the entire day, keep us grounded and give us some perspective. These healthy habits are also essential for our emotional and psychological health. While there is no single ideal morning routine for everyone, you can adopt a few simple habits as part of your morning
ritual.

1. Get Up Early
   We don’t get to choose whether we are a night owl or a morning lark – it’s passed on from our parents. But hoping out of bed at dawn is a key ingredient to both success and health. People who wake up early to perform important tasks are more proactive, successful and better able to deal with life’s problems than their still asleep counterparts. They have the luxury of quiet surroundings. Most of the top CEOs rise between 5am and 6am. Morning people also anticipate problems,
they have time to schedule the rest of their day, write a journal and meditate.

2. Open Your Windows
  Opening your blinds and windows is crucial to staying healthy, as it promotes ventilation. Sunlight is the first step toward wakefulness, it stimulate the body's 24-hour biological system. It wakes you right up, enhance your mood and prepare you for an active day. Sunrays also boost the body’s production of serotonin, and are also the best natural source of vitamin D.

3. Drink Lemon Water
   This is an easy and refreshing habit that everyone should try. Drinking water early in the morning is a key to a healthy digestive system - it aids digestion and regulates morning bowels. Lemons have detoxification properties and are rich in vitamin C. Drinking lemon water boosts digestion, increases iron absorption and benefits both the skin, heart and blood vessels. Upon waking, squeeze the juice from half a lemon into a glass of warm water and sip.

4. Stay Disconnected First Thing in the Morning
   Mobile phones have become almost as important as oxygen to most of us. It is most often the first thing we use when we wake up and the last thing we use before we go to sleep. Avoid checking emails or answering messages and browsing Facebook as soon as you wake up. Instead, indulge in other productive activities like reading or writing, focus on creative tasks, do some self-reflection and think about your life and goals. People only have so much time to focus and stay creative so wasting that time on relatively
thoughtless pursuits in the morning is a waste of both your time and your creativity.

5. Meditate
   Recent studies show that taking the time to meditate makes people more
creative and increases mental clarity . After rising, climb out of bed, grab a pillow, sit on it cross-legged and meditate for 15 minutes or less.Meditation is  clearing your mind, thinking not of a single concept, person, or object and achieving a state of peace free of any troubling thoughts nagging at you. Studies have shown that meditation is a beneficial mental exercise which can reduce anxiety, improve concentration, lower blood pressure, ease  pain,  boost immunity and resolve pregnancy problems. Meditation aids memory retention, learning and self-reflection, and help
control the part of the brain that regulates anxiety and stress, Making time for meditation in the morning is one of the most important habits a person can form for creative progression. People who engage in open-monitoring meditation are better at generating new, creative ideas than those who do not meditate.

6. Exercise
   Exercise is a fantastic energy booster, imperative for a healthy heart and strong bones and a proven stress reliever. Exercise also fires off abundant endorphins (Happy hormones - they uplift your mood and motivate you) and gets blood flowing to our brains and stimulates creativity. Exercise can take many forms, such as cycling, running or even hitting the gym each morning, these are terrific ways to get the blood flowing throughout your body and energize you. Exercising also staves off your cravings for fatty, sugary foods. Morning exercise are preferable if you want a better night’s rest and also important for better performance.
7. Eat A Nutritious Breakfast
   Study upon study has shown that breakfast is the most important meal of the day. It is not just about eating just any breakfast, it is very important to eat a nutritious and balanced breakfast, because the energy you get from junk foods depletes rapidly, and all the blood from your brain travels to your stomach to break down these overcooked, high-fat foods. Also, the excess oil in them increase the risk of artery blockage, heart attacks and strokes. Eating a nutritious breakfast of slow energy-yielding foods, such as whole-grain cereals, fruits and lean protein, keeps you energized and alert the whole day. A nutritious and healthy breakfast is a fantastic way to boost both energy levels and cognitive function, while helping you fight junk food cravings throughout the day.

8. Set Your Goals For The Day And Read Something Inspirational
   While eating breakfast, take a few moments to set your most important goals for the rest of the day. Goal setting works, completing the task you want to achieve may bring you more energy, make you happier and even help you live longer. Give it a try and see what a difference it makes to your life.
   Just as running and exercising each morning makes you physically fit, motivational reading is a mental workout that will keep you mentally strong throughout the day. It helps you to be mentally prepared for any setbacks or challenges you might face. Reading inspirational text uplifts your spirits unlike reading newspaper, which may likely fill your head with thoughts of distressing world events that are bound to disturb your mental peace and leave you low-spirited.

9. Find Time To Be Grateful
   In the strife of everyday life, it is easy to forget the good things that happen to us. Being thankful for the life that you’ve worked hard to achieve helps you to reconnect with your purpose and the things and people in your life that motivate you. If you can, thank one person each day who you are grateful to have in your life. It will help inspire you to keep working hard, it will also make you happier, more optimistic and will reveal what matters most to you in life. Being thankful for what you have each day can make you an optimist over time and inspire you to achieve your goals.

10.Create A Routine And Stick To It
   Try to keep the same morning routine. Although it’s not easy to start a new routine and there are always excuses to break habits but. with consistency (even at weekends), it will happen and the rewards may be life changing. Make to-do lists and design your morning routine before your alarm clock goes off, this can help in getting you out of bed and into your routine without wasted time. Having a morning routine that’s proven
to stimulate creativity is one of the only ways to ensure its consistency,

LUPUS

WHAT IS LUPUS?
    The immune system is designed to attack foreign substances and infectious agents, such as bacteria and other foreign microbes in the body. Lupus is a chronic autoimmune disease that occurs when the body's immune system mistakes the body's own tissues and organs as foreign invaders and attacks them. People with lupus produce abnormal antibodies in their blood that target tissues within their own body rather than foreign infectious
agents. These antibodies are referred to as auto-antibodies. Inflammation caused by lupus can affect many different body systems including:
Joints
Skin
Kidneys
Heart
Lungs
Blood vessels
Brain.
   Some people with lupus suffer only minor inconveniences while it might result in significant lifelong disability in others. The disease can affect all ages but most commonly begins from 20-45 years of age and it's usually common among women.

CAUSES OF LUPUS
   No single factor is known to cause lupus. Research suggests that genes
play an important role. But, they are other factors that many  trigger the disease.
Some potential triggers include:
1. Environmental factors: Overexposure to the sun which may bring on lupus skin lesions or trigger an internal response in susceptible people, viral and bacterial infections and severe emotional stress.
2. Medications: Certain drugs, such as blood pressure drugs, anti-seizure medications and antibiotics may cause lupus-like symptoms. People who have drug-induced lupus usually see their symptoms go away when they stop taking the medication.
3. Hormonal factors: High estrogen levels resulting from pregnancy may trigger lupus.
   People born with a tendency toward developing lupus may develop the disease when they come into contact with something in the environment that can trigger lupus. So it is likely cause by a combination of genetics and environment.

SYMPTOMS OF LUPUS
   Signs and symptoms may come on suddenly or develop slowly, from mild to severe, and may be temporary or permanent. The times when a person is having symptoms are called flares, The symptoms vary, depending on which body systems are affected by the disease. But some of the most common symptoms of lupus are:
- Butterfly shaped rash on the face
- Fatigue
- Pain or swelling in joints
- Fever
- Fingers and toes that turn white or blue when exposed to cold
- Photosensitivity,
- Chest pain
- Headaches, confusion and memory loss
- Appetite loss
- Dry eyes
- Mouth ulcers
- Hair loss
- Anemia (a decrease in red blood cells)
- Dizzy spells
- Shortness of breath
- Seizures.
   See your doctor if you develop an unexplained rash, persistent aching or fatigue and  fever,

TYPES OF LUPUS
1. Systemic lupus erythematosus (SLE): This is the most serious type of lupus. It affects many parts of the body including skin, vital organs and blood vessels. It causes a scaly, butterfly-shaped rash across the bridge of the nose and cheeks that can leave scars if untreated.
2. Discoid lupus erythematosus (DLE): This type mainly affects skin that is exposed to sunlight. It doesn’t typically affect vital internal organs. It leaves a skin rash or scar that doesn't go away  after healing of the lesions.
3. Cutaneous lupus erythematosus or lupus dermatitis:  It causes skin sores on parts of the body exposed to sun.
4. Neonatal lupus: This is a rare type of lupus that affects  newborns.
5. Drug-induced lupus: Caused by medications.

RISK FACTORS OF LUPUS
  Factors that may increase the risk of lupus include:
1. Sex: Anyone can get lupus, but it most often affects women.
2. Race:  Lupus is more common in African-Americans, Hispanics, Native Americans and Asians.
3. Age: Although lupus affects people of all ages, it's most often diagnosed between the ages of 15 and 40.

COMPLICATIONS OF LUPUS
- Cancer
- Kidney damage and failure
- Bone tissue death (avascular necrosis).
- Strokes.
- Anemia, blood clotting and inflammation of the blood vessels (vasculitis).
- Pregnancy complications
- Brain and central nervous system damage
- Cardiovascular disease,  heart attacks  and nflammation of the heart muscle, arteries or heart membrane.
- Pleurisy or inflammation of the chest cavity lining, which can make breathing painful.
- Infection

HOW IS LUPUS DIAGNOSED?
   Lupus can be difficult to diagnose because its signs and symptoms often mimic those of other ailments. It may take months or years for a doctor to diagnose lupus as there is no single test for it's diagnosis. But doctors may use many tools such as medical history, blood tests, skin biopsy, kidney biopsy and a complete examination to make a diagnosis.

TREATMENT
   While there's no cure for lupus, treatments can help control symptoms. The treatments are directed toward decreasing inflammation and the level of autoimmune activity with anti-inflammatory medications for mild lupus and corticosteroids for more severe lupus. The goals of the treatment plan are to: Prevent flares, treat flares when they occur, reduce organ damage and other problems. Other medications are sometimes needed for problems related to lupus such as infection, high blood pressure and high cholesterol.

HOW TO LIVE WITH LUPUS?
   People with lupus can prevent "flares" of disease by avoiding sun exposure and not abruptly discontinuing medications.They should be able to know about the disease and its impact. They should also monitor their condition with their doctor. Being able to spot the warning signs of a flare can help you prevent the flare or make the symptoms less severe.

HEALTH BENEFITS OF EGGS

   Eggs are pretty much nature’s perfect food. They are cheap, easy to prepare, go with almost any food and taste awesome. Apart from being inexpensive, eggs are a superfood which contain large amounts of protein, amino acids, vitamins and minerals. Egg is a storehouse of vital nutrients, making them an integral part of a healthy diet. Here are 12 reasons to crack one open today:

1. Eggs Are Incredibly Nutritious
   Eggs are packed with vitamins, iron, zinc and phosphorus, minerals that are vital for your body. One large egg contains, Vitamin B2 (riboflavin), Vitamin B12 (cobalamin), Vitamin A (retinol), Vitamin E (tocopherol) Vitamins A and B2. Eggs also contain decent amounts of Vitamin D, Vitamin
E, Vitamin K, Vitamin B6 and Calcium. Eggs also contain various other trace nutrients such as iodine and selenium that are important for health.

2. Eggs Help To Promote Brain Health And Development
   Choline is a nutrient that most people don’t even know exists. It is an incredibly important substance and is often grouped with the B vitamins. Choline stimulates brain development in foetus and newborn and memory function even into old age. It is necessary for brain development, but is not produced by our bodies in sufficient amount. Whole eggs are an excellent source of choline. A single egg contains more than 100 mg of this very important nutrient. Choline is of extreme importance during pregnancy and lactation.

3. Eggs Can Help To Promote Weight Loss
   Eggs are a great nutritional value for those trying to lose weight and maintain weight loss. Studies have reported that starting the day with an egg breakfast increases satiety in overweight people. Eggs are the best source of complete protein which contain all essential amino acids for human body. The protein in eggs tend to induce feelings of fullness and reduce subsequent calorie intake to make you eat fewer calories and helps control the rate at which the body absorbs calories, thereby helping you to maintain a healthy weight.

4. Eggs Prevent Breast Cancer
   Research has shown that eating eggs as an adolescent could help prevent breast cancer as an adult. Choline present in egg can reduce the risk of breast cancer by 24 percent.

5. Eggs Help To Improve Performance And Concentration
   Good nutrition affects a child’s ability to learn. Research has shown that eating a balanced breakfast that include eggs can improve children:
Concentration level, math and reading skills, scores, attendance, behaviour and imorove performance in a challenging environment.

6. Eggs Help To Protect Eyesight And Prevent Cataracts
   One of the consequences of aging is that eyesight tends to get worse.Egg yolks contain large amounts of Lutein and Zeaxanthin, antioxidants that have major benefits for eye health, they build up in the retina of the eye. Eggs are also high in Vitamin A, which is also vital for eye health.Studies show that consuming adequate amounts of these nutrients can result in significant decrease in cataracts and age-related lens and retinal degeneration, which are the leading cause of blindness in the elderly.

7. Eggs Do Not Increase Blood Cholesterol
   It is a known fact that eggs are high in cholesterol (A single egg contains 212 mg, which is over half of the recommended daily intake of 300 mg). However, numerous studies have shown that foods high in fat, especially saturated and fatty acids have a far greater impact on heart health than cholesterol in diet. The liver produces large amounts of cholesterol every single day, but it evens out when we eat more eggs, the liver just produces less cholesterol instead. Cholesterol in the diet doesn’t necessarily raise cholesterol in the blood. So eggs should be recognised as an inexpensive and easily digestible source of protein.

8. Eggs Can Help To Protect Our Bones
  Eggs are one of the few natural food sources of vitamin D. Vitamin D is essential for calcium absorption and for maintaining optimum bone health. Eggs help in the prevention of osteoporosis.

9. Eggs Reduce The Risk Of Heart Disease And Stroke
     Because of the high cholesterol in eggs, it has been claimed that eggs must be bad for the heart. Eggs turn LDL Cholesterol generally known as the “bad” cholesterol from small, dense to large. Many studies published in recent years have examined the relationship between egg consumption and the risk of heart disease.

10. Eggs Pomote Healthy Hair And Nails
   Eggs can help to promote healthy hair and nails because of their high content of sulphur-containing amino acids and vitamins and minerals. The shape, colour and texture of the hair and nails reflect many biochemical imbalances and shortages of minerals such as zinc, sulphur, vitamin B12 and vitamin A in the body.

11. Eggs Provide The Best Quality Protein
   Protein is one of the most important elements of our diet. They are the main building blocks of the human body. Proteins are used to make all sorts of tissues and molecules that serve both structural and functional purposes in the body. Proteins also make enzymes, hormones and other body chemicals. So, adequate amount of protein in the diet is very important. Eggs are an excellent source of protein, with the highest and best quality protein above meat and milk. One medium egg contains just 70 to 85 calories’ and about 6.5 grams of protein. Eggs contain all the essential amino acids in the right ratios, so our bodies are well equipped to make full use of the protein in them.

12. Eggs Improve Nutrient Adequacy Of The Diet
   Studies have shown that non-egg consumers are more likely to fall short of vitamins A, E and B12. Eggs are very vital for a nutritious diet because of their nutrients density and eggs play an important role in ensuring
nutrient adequacy.

HOME REMEDIES TO GET RID OF DARK LIPS

   Natural rosy lips are visually appealing and are an appealing feature of a woman’s beauty or a man’s good looks. Factors such as excessive exposure
to direct sunlight, caffeine intake, excessive smoking and chewing tobacco, hormonal imbalance and allergic reaction can cause dark lips. Many people who have dark lips want to lighten them, because it can cause embarrassment and turn personal image, in search of way to lighten their lips, some people go for expensive treatment or products.  However there are inexpensive and easy ways to lighten dark lips naturally. Although, the time it takes for these remedies to work varies, but use them as long as needed, for in time you will achieve the results you want.
  Here are some natural remedies to help lighten dark lips.

1. ALMOND
   Due to its softening and moisturizing properties, almond oil is a widely used home remedy for dark lips. It is rich in nutrients and high amounts of vitamin E, B,B2, and B6, fatty acids and anti-oxidants.

Method:
1. Mix honey and almond oil in a bowl. Apply on the lips and gently massage for 3 – 4 minutes. Repeat daily until results are visible.
2. Massage your lips with a mixture of equal amounts of castor oil and almond oil. Gently massage for 2 – 3 minutes. Repeat daily until results are visible.
3. Apply pure almond oil on your lips, massage gently before going to sleep.  Leave overnight. Repeat every other night.
4. Mix 5 or 6 drops of almond oil with 1 tablespoon of honey and put it on your lips whenever they feel dry. The results will become visible after some days.

2. HONEY
   One of the many beauty benefits, of honey is that it can soften lips and give your lips a pink glow. Honey is a natural moisturizing ingredient to treat lips that have turned dark with age and other external factors.

Method :
1. Apply honey on your lips every night before going to bed and leave it on overnight. In the morning, wash it off with lukewarm water. Do this daily to make your lips pink.
2. Mix 1 teaspoon each of yogurt, honey, and gram flour to make a paste. Apply on your lips and leave it on for 30 minutes. Rinse it off with lukewarm water. Follow this remedy once daily.

3. SUGAR
   Sugar works as a great exfoliating agent. It is used to exfoliate the dead skin cells and prevent dark coloration. Exfoliating your lips regularly with sugar will remove dead skin cells that causes them to look dark and dull and restore your natural lip color and shine.

Method :
1. Blend 3 tablespoons of granulated sugar and 3 tablespoons of either olive oil or butter to make a thick paste. Scrub your lips gently with the paste for 3 – 4 minutes. Repeat 2 – 3 times weekly until results are visible.
2. Mix 1 teaspoon  sugar and 1 teaspoon honey in a bowl to make a scrub. Use it to scrub your lips once a week.

4. POMEGRANATE
   Pomegranate is high in flavonoids, polyphenols and anti- oxidants, as such it is ideal for treating dark lips. It can moisturize and nourish dry lips.

Method :
1. Mix equal amounts of pomegranate juice, beetroot juice and carrot juice in a bowl.  Apply it on your dark lips with a cotton ball once daily. Repeat daily until results are visible.
2. Mix together 1 tablespoon of crushed pomegranate seeds, milk cream and rose water in a bowl. Apply this paste on your lips and gently scrub for a 2 minutes.Wash it off with lukewarm water. Do this once daily.

5. LEMON
   Lemons is commonly used to treat darker patches and spots of skin and can also be used to naturally lighten dark lips. It has a natural bleaching property that acts as skin lightening agent.

Method :
1. Apply fresh-squeezed lemon juice on your lips before going to sleep.
Leave overnight and rinse with water the next morning. Fresh lemon juice contains acidic content that peels off the top layer of the skin leaving the
lips lighter and softer. Repeat every night for a month or until results are
visible.
Note : Applying lemon juice to chapped lips may cause pain and irritation.
2. Prepare a mixture of 1 teaspoon each of lemon juice, glycerin and honey. Apply it on your lips before going to sleep. Leave overnight and rinse with water the next morning. Do this daily until you see positive results.
3. Take a thin slice of lemon, sprinkle  sugar on top and rub it on your lips. Repeat daily until results are visible.
4. Mix fresh-squeezed lemon juice and honey in a small bowl. Apply on your lips and massage for 5 minutes. Let it dry and rinse with water.
5. Mix lemon juice and almond oil, apply this mixture on your lips and gently massage for 2 – 3 minutes. Let it dry for 30 – 45 minutes and rinse with water.

6. ROSE
   Rose water has anti-inflammatory properties which soothes, cool and moisturize irritated skin and also reduces sun damage. Rose will also help add a natural pink tint or glow to dark lips.

Method :
1. Soak rose petals in milk for an hour, and then grind the mixture to make a paste. Add 1 teaspoon of honey and a pinch of saffron to the paste. Apply the paste on your lips and gently rub for 2 – 3 minutes. Let it dry for 15 – 20 minutes and rinse with water. Do this two times a day.
2.  Mix 1 tablespoon of rose petal paste and 1 teaspoon of butter, honey, and milk cream. Apply it on your lips and scrub gently for 2 – 3 minutes. Repeat twice weekly until results are visible.
3. Mix crushed rose petals, glycerin, and castor oil. Apply this paste on your lips and gently rub for 2 – 3 minutes. Repeat daily.
4. Mix 2 - 4 drop of rose water with a 1 teaspoon honey and apply it on your lips. Do this three or four times a day until results are visible.

7. OLIVE OIL
   Olive Oil is good for the lips. Olive oil contains many essential nutrients to
nurture your lips and its moisturizing property will make them soft and beautiful. It make your lips lively and vibrant and it does not have any harmful effects.

Method :
1. Apply a few drops of extra virgin olive oil on your lips before going to bed. Massage it gently. Do this daily.
2. Mix 1 teaspoon of sugar and a few drops of extra virgin olive oil. Scrub your lips gently with this mixture once a week.

8. BEETROOT
   Beetroot has natural bleaching properties that can lighten dark lips.

Method :
1. Mix equal amounts of beetroot juice and carrot juice. Apply it on your lips and massage gently. Leave it on for 10 minutes before rinsing it off with lukewarm water. Do this once daily until you see visible results.
2. Apply fresh beetroot juice on your lips before going to bed. Wash it off the next morning. Do this daily.

9. BERRIES
   There are many berries like strawberries and raspberries that contain vital minerals and vitamins that are highly essential for keeping your lips healthy and vibrant. Berries have a lightening effect and are loaded
with anti-oxidants and vital minerals.
1. Mix 1 tablespoon of strawberry juice with 2 tablespoons of petroleum
jelly. Use this mixture as lip balm daily on your lips.
2. Mix crushed strawberries and baking soda to make a paste. Apply the paste on your lips before going to sleep. Leave overnight and rinse with water the next morning.
3. Make a paste by mixing 1 tablespoon raspberry juice with a little pure honey and aloe Vera juice. Apply the paste on your lips and scrub gently. Leave it for 5 minutes. Rinse it off with lukewarm water.
4. Apply strawberry juice on your lips using a cotton ball. Let it dry for 5 – 10 minutes and rinse with water. Repeat frequently until results are visible.

10. CUCUMBER
   Cucumber works as a skin-lightening agent that will give your lips a lighter shade.

Method :
1. Rub a slice of cucumber against your lips gently so that your lips absorb the juice. Do this for five minutes each day.

11. ICE CUBES
Massaging your lips with ice cubes will help keep the lips nourished, fresh and moisturized.

GASTROESOPHAGEAL REFLUX DISEASE (GERD)

WHAT IS GERD?
   Gastroesophageal reflux disease (GERD) is a chronic digestive disease. It is a condition in which the acidified liquid content of the stomach backs up or flows back into the food pipe (esophagus) and even up to the throat. The esophagus is the tube stretching from the throat to the stomach. Not just adults are affected; even infants and children can have GERD.

CAUSES OF GERD
  After each meal the stomach produces hydrochloric acid to aid in the digestion of food. The inner lining of the stomach and cells lining the stomach resists corrosion by stomach acid and also secrete large amounts of protective mucus. However, the lining of the esophagus does not share these resistant features and therefore, stomach acid can damage it. Normally, when we swallow, the lower esophageal sphincter which is a  circular band of muscle around the bottom part of the esophagus at the entrance to the stomach, relaxes to allow food and liquid to flow down into the stomach. It then tightens to prevent flow in the opposite direction. However, if the sphincter doesn't close all the way, opens too often or relaxes between swallows, the hydrochloric acid produced by the stomach can move up into the esophagus causing symptoms such as frequent heartburn. This constant backwash (reflux) of acid can irritate and inflame the lining of the esophagus thereby, resulting in Gastroesophageal reflux disease (GERD).

SYMPTOMS OF GERD
   Symptoms of GERD include:
- Heatburn
- Bloody or black stools or bloody vomiting
- Feeling of tightness in the throat
- Regurgitation of food or sour liquid
- Bloating
- Difficulty swallowing (Dysphagia)
- Bitter taste in mouth
- Dry cough
- Chronic sore throat
- Chest pain
- Weight loss for no known reason
- Wheezing
- Nausea
  Seek immediate medical attention if you experience these symptoms.

RISK FACTORS OF GERD
   Conditions that can increase your risk of GERD include:
- Pregnancy
- Being overweight or obese
- Smoking
- Taking aspirin, ibuprofen, certain muscle relaxers, or blood pressure medications.
- Dry mouth
- Eating heavy meals
- Asthma
- Eating certain foods, such as citrus, tomato, mint, garlic, onions, or spicy and fatty foods.
- Diabetes
- Snacking close to bedtime.
- Connective tissue disorders, such as scleroderma.
- Drinking alcohol, carbonated drinks, coffee, or tea.

COMPLICATIONS
- Cough and asthma.
- Laryngeal and throat inflammation.
- Narrowing of the esophagus or esophageal stricture.
- An open sore in the esophagus or esophageal ulcer.
- Precancerous changes to the esophagus  or Barrett's esophagus.
- Inflammation and infection of the lungs .

TREATMENT
1. Life-style changes
2. Diet
3. Over-the- counter (OTC) drugs such as antacids and H2-blockers; prescription drugs such as coating agents, promotility agents and proton pump inhibitors that controls acid by neutralizing acid, reducing acid production, blocking acid production and healing the esophagus. These medications are generally well-tolerated, but long- term use may increase risk of bone fracture and vitamin B-12 deficiency.
4. Surgery- Doctors may recommend surgery when medications aren't helpful or to avoid long-term medication use.

PREVENTION
GERD can be prevented by:
- Avoiding alcohol
- Abstinence from smoking
- Limiting fatty foods and other food triggers
- Maintaining a healthy body weight
- Avoiding large meals within 3 hours of bedtime.

BENEFITS OF BAKING SODA FOR SKIN, HAIR AND BODY

1. Treats Body Odor
   Baking soda absorbs moisture and sweat from the skin thereby reducing  mild to severe body odor. Also as an antibacterial agent, baking soda helps kill bacteria that give rise to body odor. It is one of the best natural deodorizers.
How To:
1. Combine1/8 tsp of baking soda, 1 tablespoon of water and couple of drops of any essential oil. Use a cotton ball to apply on your underarms or areas where you sweat excessively. Do it regularly.
2. Mix equal amounts of baking soda and cornstarch, dust this powder unto your dry underarms to prevent sweating and bad odor.

2. Treats Smelly and Oily Hair
   Oily hair picks up environmental pollutants and strong smells more readily. It is a very embarrassing problem. The alkaline nature of baking soda balances the pH levels on the scalp to keep it healthy and clean. Baking soda also reduces oiliness and neutralizes foul odors.
How to:
1. Mix 1 part baking soda with 3 parts water apply on dump hair, let it stay for 5 minutes and rinse it off, repeating the procedure once or twice a month.
2. Thoroughly mix equal amounts of baking soda and cornstarch. Sprinkle it at the roots of your hair and tousle your hair around. Brush your hair thoroughly with a good quality brush.
3. Add 1 tbsp of baking soda in your regular shampoo bottle and use it to wash your hair 1-2 times a week.
4. Mix baking soda with tea tree oil. Apply on your damp hair. Leave it for 20 minutes, and then rinse it really well.

3. Nail Care
   Due to excessive use of nail polishes, harsh nail polish remover or detergents  our nails tends to change color. Baking soda has bleaching and exfoliating properties that remove stains and whiten your nails.  If you notice any color change in your nails, clean your nails once in a week with baking soda.
How To:
1. Put ½ cup of water, 1 tsp of 3% hydrogen peroxide and 1 tbsp of baking soda in a bowl. Stir well until baking soda dissolves, and dip your nails 2-3 minutes repeating this once every 2 weeks.
2. Take a nail brush, add baking soda and a few lemon drops and scrub your nails with it. After 10 minutes wash it off.

4. Brightens Yellow Teeth
   Baking soda works as a mild abrasive to remove yellow stains from your teeth. It also helps remove plaque by neutralizing acids produced by the bacteria. When using baking soda on your teeth be cautious as excessive use of baking soda can strip your teeth of its natural protective enamel.
How To:
1. Simply put a bit of baking soda along with your regular toothpaste on your toothbrush and brush your teeth for 2 minutes doing this only once a day.
2. Prepare a homemade teeth whitener by mixing 4 tbsp. of turmeric root powder, 2 tbsp of baking soda, and 3 tbsp of extra-virgin coconut oil. Mix all the ingredients thoroughly. Use a small amount of the mixture to brush your teeth once a day for a few days.

5. Fights Acne, Pimples And Make  Acne Scar Mask
   The antiseptic and anti-inflammatory properties of baking soda, helps treat the cause and reduce the symptoms of acne and other breakouts. It also balances the skin’s pH levels.
How To:
1. Mix 1 tsp of baking soda with a little water to make a paste, apply
on the affected area and let it stay for 1-2 minutes. Rinse off with cold water. Repeat this procedure 2-3 days and then reduce the frequency to 1-2 times a week.
   Baking soda also get rid of ugly acne scars by shedding the old skin and replacing it with a new one.
How To :
1. Add olive oil to 1 or 2 tbsp of baking soda. Apply using your hands or cotton ball and massage in a circular motion. Let it stay for 30 minutes. Wash your face with warm water. Use several times a week to get better results.

6. Deodorant
   One of the very unexpected uses of baking soda is it's use as a deodorant. it's cheap and contains less chemicals than deodorants. Most deodorants in the market are full of chemicals that make your underarm skin black and leave stains on your clothes. Homemade deodorants prevent body  odor and black sweat stains.
How To :
1. Take 3 tbsp of baking soda and add 3-5 drops of your favorite essential oil. Mix all together. Apply it with a powder puff or any brush onto your underarms, it will neutralize the body odor.

7. Hand softener
   Baking soda can be used to make hand softener, and say goodbye to those dry hands. You can have soft hands without using any chemicals, harsh soap or beauty creams
How To :
1. Take 1 tbsp baking soda, 1/2 tbsp crushed sugar and a few drops of
olive oil, rub your hands with this mixture. Wash your hands with water after 10 minutes. Do this daily.

8. Treats Nail Fungus
   Nail fungus is a fungi infection that grows under the nails,  resulting in discolored, crusty, thick and distorted nails. It makes the nails look ugly.  The alkaline nature of baking soda can prevents the growth of fungi.
How To :
1. Make a paste of 1-2 tsp of baking soda mixed with warm water, apply it on the nails for couple of minutes and then rinse off with warm water. Do this procedure once a day.
2. Mix 2 tbsp of baking soda in 1 cup of raw unfiltered apple cedar vinegar, soak the affected nails for 5 minutes in the solution. Pat dry them with paper towels. Do this twice a day.

9. Blackheads And Whiteheads
   To get rid of blackheads and whiteheads simply make a baking soda mask.
How To :
1. Do some cleansing with raw milk or whatever you chose, then take hot water in a bowl for steaming. Take five tbsp baking soda, add 1 or 2 tbsp distilled water and mix well. Apply on your face and wait for 5 minutes after that steam your face with the hot water.

10. Heals Skin Rashes And Itchiness
   Due to its anti-inflammatory properties baking soda has soothing effect on the skin,  and this helps to reduce inflammation, swelling and itching. But if your skin is broken or irritated avoid using baking soda.
How To :
1. For localized itching, mix 1 part water with 3 parts baking soda, apply on the affected area, let it sit for couple of minutes and then wash it off with cool water. Do this on a regular basis.
2. For itching all over the body, add 1 cup of baking soda in a bathtub of cool water and soak yourself in it for 10 minutes a day.
3. For insects bites or bee sting on your skin, rub baking soda into this place and you will be relieved.

11. Baking Soda Shampoo
   To cleanse your hair from the residue that styling products leave behind and get a wonderful purifying shampoo, you can mix baking soda with your
favourite shampoo. Do not make it your everyday shampoo, wash with it once or twice a month.
How To :
1. Mix 1 tbsp of baking soda with 1 tbsp of your favourite shampoo and wash your hair with this mixture.
2. You can also just wash your hair with just baking soda plus water.

12. Remove Dandruff And Promote Hair Growth
   Baking soda balances the pH levels of the scalp to a healthy equilibrium, thereby removing dandruff and promoting hair growth.
How To :
1. Rub 1 tsp of baking soda on wet hair and scalp, let it stay for 1 minute and rinse thoroughly. Do this once a week.
2. Mix 1 tsp of baking soda with freshly squeezed juice of 1 lemon, apply it on your scalp and let it stay 2-3 minutes, then rinse off. Do this once a week.

13. Improves Skin Complexion
   Baking soda is an excellent exfoliating agent that helps remove dead cells, which helps to brighten the skin and give an even skin tone. It also balances the skin’s pH levels which is important for an even and clear skin. It is easy and inexpensive to make. Make sure to moisturize your skin after using baking soda
How To :
1. Make a paste of 1 to 2 tsp of baking soda with enough filtered water or rose water, apply the paste on your face, let it sit for sit for 1 minute, then gently rub it off using only the tips of your fingers. Rinse off with
lukewarm water and pat dry.
2. Mix 1 tbsp each of baking soda and fresh lemon juice along with 4 or 5 drops of extra-virgin olive oil. Apply the paste on your face, let it stay on your face for 5 minutes, then rinse it off with cold water. Repeat 2 or
3 times a week.

14. Relieves Sunburn And Sunburn Blisters
   Baking soda has soothing effect due to its alkaline nature. This property  helps relieve itching and burning sensations. It also has mild antiseptic and drying properties that help dry out sunburn blisters quickly.
How To :
1. Mix 1 to 2 tbsp of baking soda in a cup of cold water, soak a washcloth in
it, wring out the excess water and apply it on the affected area. Let it stay for 5-10 minutes. Repeat this 2-3 times a day,
2. Add ½ cup of baking soda in a bathtub filled with water, stir well and soak yourself in it for 10-15 minutes, then pat dry or allow your body to air dry. Do this  once daily for a few days.

15. Baking soda mouthwash
   To freshen your breath and neutralise bacteria, you can create an easy
baking soda mouthwash.
How To :
1. Mix 1 tsp of baking soda and 3 drops of peppermint essential oil or
eucalyptus essential oil in a glass of water.
2. For sore tooth,  mix 1 tsp of baking soda and 1/2 cup of water, use as a mouthwash, the pain will diminish.

16. Beauty Uses
   Baking soda has tons of beauty uses,  it can be used as facial scrub, body exfoliant and for foot soaks. Baking soda cleanse the skin and removes dead cells, making your body baby soft and very smooth.
Facial Scrub:
How To:
1. Mix 1 tbsp of baking soda with 2-3 tbsp of water in your hand, gently massage it into your face for about 1 minute in circular motions, then rinse off. Do this once or twice a week. 
2. Mix 1 tbsp of organic honey with one tbsp of baking soda, rub gently, in circular motions on your face, do it for about 1 or 2 minutes.

Body Scrub:
1. Mix 3 tbsp of baking soda with 1 tbsp of milled oatmeal and  3 tbsp of water. Rub this paste into your body in circular motions and then, wash with warm water.
2. Mix  3 tbsp baking soda with brown sugar and water, gently spread this on your  body in a circular motion for 15 minutes, rinse off with water. You can use it every day.

Foot soaks
How To :
1. Take warm water, add Epsom salt and baking soda in it, soak your foot in this mixture for 15 to 20 minutes. Use a loofah and scrub your foot to get rid of dead cells. Use a towel to dry your foot and apply a moisturizer after that.

   I hope you enjoy reading this post. There are many other uses of baking soda, if you have other remedies you can tell us, also don't forget to tell us the results if you tried these home remedies.

URINARY TRACT INFECTION

WHAT IS URINARY TRACT INFECTION (UTI)
   Urinary tract infection (UTI) is an infection that can occur in any part of the urinary system, which are the bladder, the kidneys and urethra. These are the structures that urine passes through before being eliminated from the body. Most UTIs involve the bladder and the urethra and they  can be painful and uncomfortable,  but when the kidneys are involved, they can be life threatening.
   Urinary tract infections are the second most common type of infection in humans, but women are at greater risk of developing it than men are. Some women experience them regularly (called recurrent UTIs). Urinary tract infections also affects children. It is the most common urinary tract problem in children besides bedwetting and are more likely to be serious than those in adults (especially in younger children).

WHAT IS THE URINARY TRACT?
   The urinary tract consist of the Kidneys, the Bladder and the Urethra. The upper urinary tract is composed of the kidneys and ureters, while the lower urinary tract consists of the bladder and the urethra.

The Kidneys
   The kidneys are two small, bean-shaped organs that are located on either side of the spine at about waist level. The function of the kidneys is to filter the blood to remove excess water, salt, urea, potassium and other waste from the body and eliminating them as urine.  Urine are carried from the kidneys to the bladder through the uterers.

The Bladder
   The bladder is a small, balloon-shaped organ, that collects and stores urine. In men, the bladder is located just above the prostate gland, while in women, the bladder is located in front of the uterus.

The Urethra
  The urethra is a tube through which urine exits the bladder. A muscle called the urinary sphincter, that is located at the junction of the bladder and the urethra, must relax at the same time the bladder contracts to expel urine. The urethra in men is longer than that in women as it has to pass through the prostate and the penis.

CAUSES OF URINARY TRACT INFECTIONS
   Urinary tract infections typically occur when the urinary tract becomes infected, usually by bacteria. The bacteria enter the urinary tract through the urethra and begin to multiply in the bladder. Although the urinary system is designed to keep out microscopic invaders, but these defenses do fail sometimes, usually when wiping your bottom or having sex, and then, bacteria may take hold and grow into a full-blown infection in the urinary tract. Fungi or viruses can also cause urinary tract infections.

TYPES OF URINARY TRACT INFECTIONS
   The most common urinary tract infections occur mainly in women and affect the bladder and urethra.
1. Infection of the bladder (Cystitis): This type of urinary tract infection is usually caused by a type of bacteria commonly found in the urinary tract called Escherichia coli (E. coli). All women are at risk of cystitis because of their anatomy. Although sex may lead to cystitis, but you don't have to be sexually active to develop it.
2. Infection of the urethra (Urethritis): This type of urinary tract infection can occur when gastrointestinal bacteria spread from the anus to the urethra.
3. Infection of the kidneys (acute pyelonephritis)

SYMPTOMS AND SIGNS URINARY TRACT INFECTIONS
   Symptoms of urinary tract infections depend on the part of the urinary tract that is infected.
  Lower UTIs are infection of the bladder (Cystitis) or urethra (Urethritis). Their symptoms include:
- A need to urinate more often than usual.
- A burning sensation or discomfort when urinating.
- Sudden urges to urinate.
- Increased frequency of urination with small amounts of urine.
- Strong-smelling urine.
- Urine that appears red, bright pink or cola-colored.
- Feeling as though you're unable to empty your bladder fully.
- Urine that's cloudy or contains blood.
- Pelvic pain in women.
- Rectal pain in men.
  Upper UTIs are infections of the kidneys (Pyelonephritis). Their symptoms include:
- High fever
- Shivering and chills
- Pain in the upper back and sides
- Nausea
- Vomiting
- Agitation or restlessness
- Confusion

RISK FACTORS OF URINARY TRACT INFECTIONS
1. Gender- The femal anatomy, makes women more likely to get UTIs. A woman urethra is shorter than a man's and is closer to their anus (back passage), which shortens the distance that bacteria must travel to reach the bladder. However, UTIs in men are more serious.

2. Sexual activity- Sexually active women tend to have more UTIs than women who aren't sexually active. During sex, the pressure on the urinary tract  can move bacteria from the colon into the bladder.

3. Blockages in the urinary tract- Obstructions or blockages that make it difficult to empty the bladder can cause a UTI. They can be caused by kidney stones or an enlarged prostate.

4. Certain types of birth control- Women who use diaphragms for birth control may be at higher risk. Diaphragms put pressure on the urethra, which can decrease bladder emptying. Spermicides may cause skin irritation in some women and this increases the risk of bacteria entering into the bladder. Latex condoms can cause increased friction during sex which may also irritate the skin and increase the risk of UTI. However, condoms are important for reducing the spread of sexually transmitted infections.

5. Urinary tract abnormalities- Babies born with urinary tract abnormalities that don't allow urine to leave the body normally or cause urine back up in the urethra have an increased risk of UTIs.

6. Menopause- After menopause, a decline of estrogen changes the normal
bacteria in the vagina. This can increase the risk of UTI.

7. Bathroom Hygiene-  The right way to wash or wipe after going to the bathroom is from front to back.Wiping from back to front can lead to a UTI. This motion drags bacteria from the rectal area towards the urethra.

8. A recent urinary procedure-  Urinary examination or surgery  of the urinary tract that involves medical instruments can increase the risk of developing a UTI.

9. A suppressed immune system- Some diesases like diabetes and HIV that impair the immune system can increase the risk of UTIs.

10. Catheter use- A urinary catheter is a tube in the bladder that is used to drain urine. It is usually used for people with neurological problems that can not control their ability to urinate, people who are hospitalized and people who are paralyzed who cannot urinate normally. Long term  use of bladder catheter can increase the risk of UTI. They make it easier for bacteria to get into the bladder.

TREATMENT OF URINARY TRACT INFECTION
   Urinary tract infections can be painful and uncomfortable, but usually pass within a few days and can be easily treated with antibiotics. They are normally treated with a short course of antibiotics. Lower UTIs can be treated with oral antibiotics, while upper UTIs are treated with intravenous antibiotics. Over-the-counter painkillers  can help with any pain. Drinking plenty of fluids may also help you feel better.

COMPLICATIONS OF URINARY TRACT INFECTION
   Urinary tract infections may be overlooked or mistaken for other conditions in older adults, and when left untreated, a UTI can have serious consequences. Complications may include:
1. Recurrent infections.
2. Permanent kidney damage.
3. Urethral narrowing (stricture) in men from recurrent urethritis.
4. Risk of delivering low birth weight or premature delivery in pregnant women.
5. Sepsis, a life-threatening  condition that can can cause dangerously low blood pressures, shock, and even death.

PREVENTION OF URINARY TRACT INFECTION
   For women who experience recurrent urinary tract infections they are some things you can try that can help prevent UTIs. These measures include:
- Emptying your bladder as soon as possible after having sex.
- Wiping from front to back after urinating or having a bowel movement.
- Going to the toilet as soon as you need to urinate. 
- Avoiding tight jeans and trouser
- Wearing underwear made from cotton, rather than synthetic material such as nylon.
- Taking showers instead of baths.
- Avoid using perfumed bubble bath, soap or talcum powder around your genitals.
- Cleaning your vaginal and rectal areas daily.
- Staying well hydrated by drinking six to eight glasses of water daily and drinking water after having sex.
- Not using a contraceptive diaphragm or condoms with spermicides on them.

MENSTRUATION FACTS YOU SHOULD KNOW

   Menstruation is something every woman has to deal with every month and believe me that time of the month is not fun. Although we’ve  gotten used to having it around, but we’re constantly looking for ways to make it a lot less annoying, and like sex most women still giggle or shy away from the idea of talking about them openly. We can't even call it for what it is, so we give periods many names like "Aunt Flo," "time of the month," "crimson wave" and all. Periods comes monthly but there are still so much we don't know about periods and men could stand to learn a little something as well.

1. Periods Can Make You Bleed From Other Parts Of Your Body
   "Vicarious Menstruation " is a medical condition, that causes bleeding from a surface other than the mucous membrane of the uterine cavity that occurs at the time when normal menstruation should take place. Women have reported bleeding from their mouths, eyes, ears, noses and even skin. It originally surfaced around the 1800s

2. Cramps are not normal.
   Having cramps during menstruation is not normal. It means that there might be something else going on, like high estrogen, too much sugar, which causes an inflammatory response or irritation as a result of a fibroid or cyst.

3. The Average Period Release Less Than A Cup Of Blood
   Although, everyone is different, but on average, women lose between a few tablespoons to about a cup of blood each month, depending on their flow

4. Menstrual Blood Is Real Blood
   Menstrual blood is actually no different from a cut on your knee or a nose bleed. The difference is that, since menstruation involves shedding the uterine lining after ovulation, there is some tissue as well.

5. Your Period Turns You Into A Shopoholic
   Women are more likely to go on a shopping spree few days before their periods begin. They go shopping to help deal with their Premenstrual syndrome (PMS).

6. The Days Before Your Period Your Body Mimic Pregnancy
   Before your period begins, the body has already started preparing for pregnancy, so it secretes the hormones called progesterone that causes similar symptoms as being pregnant such as tender breast, acne, fluid retention, bloated feeling.

7. Some Menstrual Cramps Can Be As Painful As Early Labor
   Yes, labor pain is way worse.  But the worst menstrual cramps have been compared to very early labor pain.

8. Weight Matters
   Fat cells contribute to one-third of the estrogen levels in a woman, and without this estrogen, the body stops menstruating. So, what most women don't know is that when their body fat drops below 8-12 percent their period will cease. Inadequate nutrition and consumption of low calorie diets are mainly responsible for this.

9. Heavy Bleeding And Back Pain Is A Tell-Tale Sign
   Heavy bleeding and back pain could be sign of high estrogen levels. Estrogen is what is used for the uterus to contract. Lot of women have back pain during their period. There are natural ways to reduce estrogen levels.

10. It’s Not Just Bood You’re Losing
   A layer of the uterus is shed every 28 days or so, along with some blood vessels.

11. Your Sex Drive Is Higher When You Are On Your Period
   Your libido is higher during your period due to lower progesterone and estrogen hormone levels.

12. Men Are Less Attracted To You On Your Period
   Biologically speaking, a man's testosterone levels are influenced by a woman's scent, particularly when she is ovulating or at her peak of fertility.

13. You Are Born With All The Eggs You're Ever Going To Have
   At birth, women are born with 1 and 2 million immature eggs (or follicles) in their ovaries. Only about 400 ever mature, most of them die as they grow up.

14. Having Your Period Often Leads To Iron Deficiency
   Taking an iron supplement during menstruation is very important and helpful, because periods leads to iron deficiency and most of us do not have enough iron in our diet to keep up with the blood we lose during menstruation.

15. Sugar Cravings Mean More Than PreMenstrual Syndrome
   Progesterone helps to regulate blood sugars. Sugar cravings or carb cravings can be a sign that you are low on progesterone. It can easily be corrected with supplements.

16. You Can Exercise On Your Period
   As long as exercise isn't painful or causes you discomfort, you're free to go that extra mile.

17. Irregular Periods Are Caused By A Variety Of Factors
    While they can sometimes be a symptom of serious conditions, Irregular periods aren't always cause for alarm. They can also be caused by stress or extreme weight loss.

18. Insomnia Is A Sign
   Progesterone helps women to sleep. Lack of sleep usually happens if there isn’t enough progesterone. You can contact your doctor.

19. Your Period  Requires A LOT Of Tampons
   It's estimated that on average, a woman will use more than 11,000 tampons in her lifetime .

20. Your Cycle Can Last Anywhere From 21 To 32 Days
   Everyone is  different, some women can have long or short cycles. The same also goes for their periods, which can last anywhere from two to seven days.

21. Your Period Affects The Way Your Voice Sounds
   Vocal production is closely tied to our biology, Cells from the larynx and vagina are very similar and show similar hormone receptors.

22. You Don't need To Bleed Every Month If You're On Birth Control
   Some birth control methods like IUDs or certain types of pill can lighten or stop your period. Your uterus doesn't build up those extra hormones, eggs or tissue that would otherwise be discarded during your period.Studies have shown that, taking birth control on a regular basis can decrease your risk of ovarian cancer by 50 percent.

23. Early Puberty
  Girls are hitting puberty at earlier ages than ever before, Studies point to increase in obesity, low birth weights and stress.

24. Something’s Missing
   Amenorrhea is the absence of periods. This can be due to anatomy irregularities or physiological reasons, like stress or hormones. If you don’t get your period for more than three months at a time, you should be checked out by a doctor.