• 25 Easy Weight Loss Tips
  • 1. Keep your eyes on the prize and visualize your goals
  • 2. Have realistic goals
  • 3. Write down what you’re eating and be specific
  • 4. Be persistent and overcome
  • 5. Tell your friends and family about your goals
  • 6. Remember that this is a lifestyle and not a diet
  • 7. Reward yourself
  • 8. Don’t mind the scale
  • 9. Drink More Water
  • 10. Add in the Fibre
  • 11. Ditch The Soda
  • 12. Pack your lunch
  • 13. Choose half portions when out with friends
  • 14. Snack away
  • 15. Use the apple rule
  • 16. Buy smaller plates and bowls
  • 17. Ingest the Healthy Fats
  • 18. Eat Your Veggies
  • 19. Drink green tea
  • 20. Double the Protein
  • 21. Start your day with a healthy breakfast
  • 22. Cut down on alcohol consumption
  • 23. Make sure every meal has at least 3 food groups
  • 24. Never Skip Meals
  • 25. Add Cardio Exercises to Your Daily Routine
  
  
  

  25 Easy Weight Loss Tips

  
  It seems that you can’t look at any magazine, television program or read through any website without seeing some advertisement or story about how to lose weight.  And unfortunately, we are being inundated with information about weight loss due to the rising obesity rates and numbers of people struggling to lose or control their weight.
  
  Despite the media attention and all the information that’s available, people simply aren’t losing weight.  But there are some very good reasons for this:  too much misinformation is available, too many people rely on fad diets, too many people look for a pill to help them lose weight and too many people just don’t want to acknowledge that it takes some work to lose the weight.  Yet for those who do work to lose weight, the end result is always worth it.
  It’s important to make the right kind of changes in order to lose weight and to keep that weight off over time.  You will be healthier and your body will work more efficiently if you choose nutritious, high-quality foods and effective, high-impact exercises. Here are some steps to help you out.
  

  1. Keep your eyes on the prize and visualize your goals

  Understand why you’re losing weight and what your purpose is. Take some time to re-affirm that losing weight is not just about looking good, but is also about being healthy. You may need to do this step every day, especially during those days that you struggle.

  2. Have realistic goals

  You are not going to lose 20 kilograms in a week, so making that your goal will only set you up for failure. There’s an old adage that slow and steady wins the race. As you embark on a weight loss journey, use this adage as your mantra to help you set goals that are both challenging and within reason.

  3. Write down what you’re eating and be specific

  This is extremely important, especially when you just start on your new plan. You will be surprised at how many times you sabotage your diet and exercise plan without even realizing it.

  4. Be persistent and overcome

  There will be times when you just don’t follow your plan. Perhaps it’s that evening when you eat a whole bag of sweets in one sitting. Don’t let this derail your entire journey. Use it as a lesson to be learned and move forward.

  5. Tell your friends and family about your goals

  This will create some accountability for you and will also provide you with support from those who care about you and love you.

  6. Remember that this is a lifestyle and not a diet

  Diets end. And when they do, you go back to what you did before, which means you gain back the weight. Incorporate changes into your life that are permanent.

  7. Reward yourself

  As you meet your goals, choose non-food ways to reward yourself. Buy yourself a new outfit, go watch the latest movie or splurge on a spa session.

  8. Don’t mind the scale

  As people begin new exercise and food regimens, your weight may very well increase for a while. This is because you are gaining muscle and muscle weighs more than fat. Pay attention to how your clothes fit and how much you better you feel for at least the first few months.

  9. Drink More Water

  Many people mistake the feeling of thirst for the feeling of hunger. Sip on water all day long, making sure to consume 2.5 litres every day.

  10. Add in the Fibre

  Fibre makes you feel fuller for a longer period of time. However, if you currently don’t eat a lot of fibre, add it in slowly as too much at once can cause digestion issues.

  11. Ditch The Soda

  There’s nothing worse than drinking empty calories. And choosing diet sodas are no better. Research is showing that diet sodas may actually lead to weight and fat gain. If you need something fizzy to drink, choose sparkling water or make your own water kefir.

  12. Pack your lunch

  Going out to restaurants or grabbing snacks from the vending machine will only lead to consuming too many non-nutritious calories. Plan ahead so you have vegetables, fruits and lean protein in every meal.

  13. Choose half portions when out with friends

  Restaurant portions have greatly increased in size over the years. Get yourself back to what used to be normal and either select half portions, choose a small appetizer or split your meal with someone else.

  14. Snack away

  Snacks are not necessarily bad. Very small snacks of nutrient-dense foods can help you feel full all day long and can help you from over-eating at a mealtime. Choose a few almonds, a small apple or some chia pudding for a healthy snack.

  15. Use the apple rule

  If you decide you’re hungry, ask yourself if you’re hungry enough to eat an apple. If the answer is “no”, then you are probably not eating because of hunger. You may be eating out of boredom, stress or thirst

  16. Buy smaller plates and bowls

  Studies show that as portions have increased over the years, so has our plate size. Instead of leaving half your plate empty when serving yourself, which may make you feel as if you’re being deprived, simply purchase smaller plates and bowls.

  17. Ingest the Healthy Fats

  For too many years, we’ve been told to eat a low-fat diet to lose weight. This advice is wrong. When you eat a small amount of very healthy fats every day, you will become less inclined to overeat. Healthy fats include cold-pressed, non-processed oils such as virgin olive oil, unrefined coconut oil, walnut oil or sunflower seed oil.

  18. Eat Your Veggies

  At least 50% to 75% of your plate should be vegetables. Pick the colourful ones, which have the most anti-oxidants and nutrients. Do not drown them in unhealthy sauces or dressing. Simply use some real butter or olive oil and vinegar to top them.

  19. Drink green tea

  Add in a cup or two of green tea every day and you will also be jumpstarting your metabolism and providing some energy. Don’t drink too late in the day though, though as green tea does contain caffeine.

  20. Double the Protein

  Studies have shown that people who double their lean protein level lose more weight and fat than those who keep protein at a steady level. Incorporate lean cuts of chicken, pork and beef and incorporate in every meal. Eggs are also a delicious source of protein.

  21. Start your day with a healthy breakfast

  For most people, skipping breakfast simply equates to gorging later when they feel like they are starving. Make a high-protein and high-fibre breakfast a priority and you will avoid this entirely.

  22. Cut down on alcohol consumption

  There’s nothing worse than drinking empty calories and as much fun as a few beers sound, these calories add up and can reverse any progress you’re making. Once you hit a target weight, adding back a few beers shouldn’t be an issue.

  23. Make sure every meal has at least 3 food groups

  Each meal should have protein, vegetables and grains. When you choose grains, make sure to choose whole grains that provide plenty of fibre and nutrients.

  24. Never Skip Meals

  Always make sure to plan out your meals and always make sure you have on hand what you need to make those meals. The best way to get off track is to stop planning what you’re going to eat. This means you grab whatever is convenient and easy and that usually means unhealthy.

  25. Add Cardio Exercises to Your Daily Routine

  Cardio burns more calories on average than almost every other activity. Luckily, there are cardio choices to meet almost any personal taste. Running, hiking, walking, cycling, elliptical machines, stair climbing, rowing, skateboarding, playing soccer are all great examples of good cardio choices.

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WHAT IS THE COST OF CHRISTIAN PILGRIMAGE TO ISREAL FROM NIGERIA

CULLED FROM Nigeria Share Team

 Making a pilgrimage to Israel from Nigeria is a dream for many in Nigeria.
But it can also be a reality.

 Tip #1: Travel via the NCPC (and Not Independent

Now, the first thing to understand is traveling to Israel from Nigeria is hard to do independently.
There are no direct flights between Israel and Nigeria. This means that you would need to fly indirectly (via Istanbul or Addis Ababa) and the cost of the flights alone is extortionate.
There is help at hand though, courtesy of the Nigerian Government and, more specifically, an organisation called the Nigerian Christian Pilgrim Commission (aka, the NCPC).
In short, the NCPC is responsible for supervising pilgrimages from Nigeria to Jerusalem and subsidises the cost of such trips significantly. In other words, pilgrimages made through the NCPC will be much much cheaper than traveling alone.

Tip #2: Choose When To Go On Pilgrimage to Jerusalem from Nigeria

The NCPC offers trips to Israel twice a year: the “General Pilgrimage” which takes place between October and December and the “Easter Pilgrimage” which takes place between March and April.
But when is the best time of year to visit Israel?
This is really a question of personal choice.
The Easter Pilgrimage offers beautiful weather during the Israeli springtime. Events such as the Good Friday Procession in Jerusalem and the Sunrise Service at the Garden Tomb take place at this time of year.
The General Pilgrimage allows Nigerian Christians to experience the Holy Land during the holy Yuletide period. At this time of year, the towns of Nazerath and Bethlehem light up in honour of Christmas and represent a sight to behold.
The NCPC also offers a “Family Pilgrimage” which takes place in August and a “Youth Pilgrimage” which takes place in July.

Tip #3: Get Saving Now

We’re often asked by our readers: What is the cost of going on a pilgrimage to Israel from Nigeria?
The cost for an individual Nigerian making pilgrimage via the NCPC Is close to N800,000 for the General Pilgrimage and Easter Pilgrimage.
The cost of the family pilgrimage depends on the size of your family varies.
There’s no doubt that the cost of a pilgrimage to Jerusalem from Nigeria is not cheap. But thanks to the NCPC, it costs a hell of a lot less than it might do otherwise.
So get saving now and, fingers crossed, a trip to Israel might come sooner than you think.

Tip #4: Fill In The NCPC Application Form Properly

In order to apply to visit Jerusalem via the NCPC, you will need to fill in the NCPC Application Form.
I warn you that the NCPC Application Form is very long. You can either print and send the form to the NCPC in the mail or submit the form online.
You need to fill in a number of pages, including personal details and various declarations. In addition, you need to do as follows:

1. Hold a valid e-passport
2. Attach a photo of yourself
3. Go through a screening process
4. Provide the details of three referees (one of which must be a pastor)
5. Arrange for a guarantor (this must be a person with standing in society such as an ordained church official, high court judge, civil servant etc.)
6. Pay a fee at the time you submit the application form

Got all that?
I know, it sounds like a lot of work. But keep in mind that close to 14,000 Nigerian Christians go on pilgrimage to Israel from Nigeria each year.

Tip #5: Think About Making a NCPC Medical Application (Doctors and Nurses Only)

Doctors and nurses stand the chance to participate in a pilgrimage to Israel from Nigeria for free as part of the medical team.
Each year, the NCPC runs an exam that you will need to pass in order to be part of the medical team.
The NCPC does not allow past participants to re-apply. Also, please note as well that the NCPC does require its medical team to be currently practicing medicine at the time of application.
Updates regarding the NCPC medical registration process (including exams and their results) are announced on the NCPC website.
Have you participated in the NCPC pilgrimage from Nigeria to Jerusalem? If so, please write below and let us know about your experiences in the Holy Land.

WHAT DRUGS CAN I USE FOR HIGH BLOOD PRESSURE,DIABETES, CHOLESTEROL,ERECTILE DYSFUNCTION

GET YOUR DELIVERY VIA YOUR DOOR STEP CONTACT 08037202050

HOW TO MANAGE THAT MUSCLE PULL OR STRAIN

HOW TO MANAGE THAT MUSCLE  PULL OR STRAIN

A reader sent me this feedback over the weekend:  Dear doctor, I went to visit a neighbour, as she was about to see me off she raised  an alarm by shouting that she cannot stand up, She requested that i  should  come and match the back of her lower limb. Its muscle pull she shouted, I do experience it  often on and off. Please what could be the cause and remedy?

Muscle strain is injury to muscle as a result of strenuous activity. Almost anyone can put undue tension on muscles during the course of normal daily activities, with sudden, quick heavy lifting, during sports, or while performing work tasks. Muscle strain is sometimes referred to as muscle pull. A severe muscle strain can result in a muscle tear. The tearing of the muscle can also damage small blood vessels, causing local bleeding (with or without bruising) and pain (caused by irritation of the nerve endings in the area).

Causes and Risk Factors

Muscle strains can happen to anyone. They occur in the course of normal activities of the day or as a result of sudden use of a muscle with activity. Activities that can increase the risk of muscle strain include athletic activity in sports, with sudden acceleration or deceleration, throwing, quick and/or heavy lifting, sudden coughing, or injury of muscle while performing irregular work tasks. It is possible to strain any muscle that moves bones. Commonly strained muscles include the lumbar muscles, hamstring muscles of the posterior thigh, abdominal muscles, biceps muscles, triceps muscles, adductor muscles, quadriceps muscles of the thigh, triceps muscles, calf muscles, upper back muscles including trapezius and rhomboid muscles, neck muscles, and the intercostal muscles and oblique muscles of the chest.

Symptoms and Signs

• Swelling, bruising or redness, or open cuts as a consequence of the injury
• Pain in the affected muscle at rest
• Pain when the specific muscle or the joint in relation to that muscle is used
• Weakness sensation of the associated muscle or tendons
• Inability to use the affected muscle at all

Ultimately, the symptoms depend on the muscle affected and the severity of the injury.

• muscle spasm,
• muscle cramping,
• muscle weakness, and
• bruising may occur
• How Do Doctors Diagnose a Muscle Strain?

The doctor will take a medical history and perform a physical exam. The examination is generally all that is needed for diagnosis and can help to establish whether the muscle is partially or completely torn. A higher degree or grade of strain (grades 1-3) can involve longer healing, possible surgery, and a more complicated recovery.

X-rays,CT,  MRI or laboratory tests are often not necessary, unless there was a history of trauma or evidence of infection.

First Aid for Muscle Strains?

Muscle strain typically involves varying degrees of injury to tiny blood vessels. The effects of swelling or local bleeding into the muscle can best be managed early on by applying ice packs to close the blood vessels and maintaining the strained muscle in a relaxed, stretched position. Heat can be applied to further relax the muscle when the swelling has lessened (in general, about 12-24 hours after the initial strain). However, the early application of heat can increase swelling and pain.

Note: Ice or heat should not be applied to bare skin. Always use a protective covering such as a towel between the ice or heat and the skin.

• Take nonsteroidal anti-inflammatory agents (NSAIDs) Ibuprofen to reduce the pain and to improve one's ability to move around. However, do not use aspirin in children with muscle strains.
• Protection, rest, ice, compression, and elevation (known as the PRICE formula) can help the affected muscle. Here's how: First, remove all constrictive clothing, including jewelry, in the area of muscle strain.
• Protect the strained muscle from further injury.
• Rest the strained muscle. Avoid the activities that caused the strain and any activities that are painful.
• Ice the muscle area (20 minutes every hour while awake). Ice is a very effective anti-inflammatory and pain-relieving agent. Small ice packs, such as packages of frozen vegetables or water frozen in foam coffee cups, applied to the area may help decrease inflammation.
• Compression can be a gently applied with an Ace or other elastic bandage, which can provide both support and decrease swelling. Do not wrap tightly.
• Elevate the injured area to decrease swelling. Prop up a strained leg muscle while sitting, for example.

Activities that increase muscle pain or work the affected body part are not recommended until the pain has significantly gone away.

Medical treatment is similar to the treatment at home. The doctor, however, also can determine the extent of muscle and tendon injury and if crutches or a brace is necessary for healing. The doctor can also determine if a patient needs to restrict his or her activity, take days off work, and if rehabilitation exercises are required to help in recovery.

Prevention

Not all muscle strains can be prevented, but the chance for them to develop may be reduced by the following:

• Avoid injury by daily stretching.
• Stretch every time before exercise.
• Establish a warm-up routine prior to engaging in strenuous exercise.
• Start an exercise program in consultation with a doctor.

Usually, with proper treatment, most people recover completely from muscle strain.

HOW TO PREVENT PROSTRATE CANCER

Prostate Cancer

 “In November, 2013, I discovered that I had Prostate cancer and I have been treating it. I finished treatment on October 28, 2014 and that’s why I’ve come out to tell the world. Many people start looking at you as if you are a ghost; No! It’s not a death sentence and it is curable.
 I have undergone the treatment and I even have a certificate and medal to show for it, but I don’t normally wear decorations.
I want to use myself to encourage others to take whatever test available in our limited circumstances here and more importantly to encourage those who are in charge of our health to take the cancer menace seriously’’. ………Prof Wole Soyinka
The Nobel Laureate added that he had to make his experience with prostrate cancer public in order to demystify the killer disease, which he assured was curable if detected early.

 Prostate cancer is a form of cancer that develops in the prostate, a gland in the male reproductive system. Prostate cancer is the most commonly diagnosed cancer among Nigerian men. “Prostate affects only men; it is the commonest type of cancer that kills men.

The cancer cells may spread from the prostate to other parts of the body, particularly the bones and lymph nodes.

Risk Factors

Genetics; if a father had prostate cancer there is a five per cent to 10 per cent risk that the son could have it.

Smoking is a risk factor; if you are a smoker your risk is almost 1.5 per cent increased.

Alcohol: taking of excessive alcohol and sedentary lifestyle increase the risk of prostate cancer.

Men with high blood pressure are more likely to develop prostate cancer.

Prostate cancer occurs more commonly among blacks as they mature in age, particularly above 45 years old, higher levels of testosterone in black men exposed them to higher risks of prostate cancer.

Family history as well as growing older also increases risk of prostate cancer. Prostate cancer is more common in men over 50, although younger men can also have it.

Preventions

Men should cultivate the habit of healthy lifestyle which includes a healthy diet and plenty of physical activity.

Lifestyle changes will be in order for those who smoke and drink excessive alcohol.

Men should eat enough fresh or cooked tomatoes in order to reduce the chance of having prostrate cancer infection because of the lycopene contained in tomato.
Lycopene rich foods such as fresh tomatoes and tomato products are potential effectors in the prevention and therapy of prostate cancer.

Symptoms

Early prostate cancer usually causes no symptoms. Sometimes, however, prostate cancer does cause symptoms, often similar to those of diseases such as benign prostatic hyperplasia (BPH).

Weak flow of urine or frequent urination especially at night, other conditions could also cause these symptoms may include trouble starting the flow of urine; pain or feelings while urinating; blood in the urine or semen, dizziness and fatigue, persistent pain in the back, hips, or pelvis, pain during ejaculation.

Diagnosis

A number of tests may be performed to investigate symptoms of prostate cancer and confirm the diagnosis.

Some of the more common tests include: a digital rectal examination (DRE), a blood test to measure levels of prostate specific antigen (PSA), imaging of the prostate, which may include transrectal ultrasound, computed tomography (CT) scan or magnetic resonance imaging (MRI), taking a sample of tissue (biopsy) from the prostate for examination under a microscope.

Treatment

Treatment and care of people with cancer is usually provided by a team of health professionals – called a multidisciplinary team.

Treatment for prostate cancer depends on the stage of the disease, the severity of symptoms and the person’s general health.

Treatment options for prostate cancer can include surgery to remove the prostate, radiotherapy and/ or hormonal therapy (also called androgen deprivation therapy) to destroy cancer cells.

Psychotherapy

People often feel overwhelmed, scared, anxious and upset after a diagnosis of cancer and will need counselling ,support and reassurance. These are all normal feelings.

Detection

Screening is important to detecting prostate cancer early. This is highly recommended for anyone at high risk, such as those with a father, brother, or son diagnosed before age 65, and those with more than one first-degree relative diagnosed at an early age.

Anyone over 40 will need screening tests for prostrates on yearly basis.

Cancer prevention seminar

The strategic health insight (The Hospital) is organising a seminar titled Cancer Prevention…A must. A dietician and a medical rehabilitation specialist have been contacted to talk on role of diet and exercise in cancer prevention. Kindly call 08188343865 or visit www.the-hospitals.com for details.

This will also be accompanied by a screening for prostate, breast cancer and cervical cancer.

Kindly keep a date with me next week for an insightful piece by a gynaecologist on breast and cervical cancer.

PREVENTION OF BLOOD CLOT IN THE SYSTEM

A man admitted into hospital following a road traffic accident appeared to be making an excellent recovery. He was well and chatting heartily with visitors one afternoon but by dusk he had died suddenly. A doctor died suddenly while recovering at home with one leg in an orthopaedic plaster. A woman recovering smoothly from a brain operation was about to be discharged home when she suddenly died. A woman who was in labour in a Lagos hospital few years ago had developed a clot in the system, this lead to sudden death shortly before delivery, at the post mortem, the cauise of death was found to be  pulmonary embolism.  The clinical explanation for these deaths is called venous thromboembolism (VTE).The import of this story is that venous thromboembolism (VTE) is a major cause of sudden death .

Venous thromboembolism (VTE) is a condition in which blood clots form (most often) in the deep veins of the leg (known as deep vein thrombosis, DVT) and can travel in the circulation and lodge in the lungs (known as pulmonary embolism. If the dislodged clot is large enough it will cause instant death. Together, DVT and PE are known as VTE - a dangerous and potentially deadly medical condition.

VTE is a leading cause of death and disability worldwide.A survey conducted by an NGO found that global public awareness of thrombosis, DVT and PE is low, and much lower than awareness of other conditions like heart attack, stroke, hypertension, breast cancer, prostate cancer and AIDS. The first step towards reducing the number of deaths from thromboembolism is AWARENESS. Unfortunately awareness of VTE in Nigeria (as in many countries across the world) is low, among health professionals and the public at large.

There is need for continous awareness to the public. October 13 every year is declared World Thrombosis Day, I will be leading a public awareness campaign/ road walk on the condition on October 2018. Interested Members of the public can join me. The emphasis of the campaign will be on prevention from public health perspective.

Risk Factors

VTE does not discriminate. It affects people of all ages, races and ethnicities, and occurs in both men and women. Certain factors and situations can increase the risk of developing potentially deadly blood clots.

Resulting from prolonged immobilisation, it could occur after a long-distance travel (more than 4 hours by air or motor vehicle) or after a long period of bed rest in persons who are chronically ill. Being in the hospital for an extended period of time, having surgery (especially hip, knee and cancer-related surgery) , Age (60+) , Personal or family history of blood clots , Cancer/chemotherapy , Using estrogen-based medication (e.g., oral contraceptives or hormone replacement therapy) ,Obesity , Pregnancy or recent birth , Smoking , Alcohol consumption  are all risk factors.

Signs and Symptoms

VTE can occur without any warning signs or symptoms and can go unrecognized and undiagnosed by a healthcare professional. Symptoms that do appear may be associated with either DVT or PE.

Deep Vein Thrombosis (DVT):  Pain or tenderness, often starting in the calf , swelling, including the ankle or foot , Redness or noticeable discoloration ,Warmth .

Pulmonary Embolism (PE): Unexplained shortness of breath , Rapid breathing , Chest pain (may be worse upon deep breath) , Rapid heart rate , Light headedness or passing out

Prevention

Research suggests that VTEs are often largely preventable. Individuals who are deemed 'at-risk' should be given appropriate prevention (referred to as "prophylaxis"), which can include: anti-clotting medications (e.g., blood thinners, referred to as "anticoagulants") , mechanical devices (e.g., compression stockings,) Hospital patients may also be instructed to move around or do foot/leg exercises as soon and as often as possible. These measures have been shown to be very effective but under-utilised.

Treatment

DVT and PE are serious, life-threatening conditions that require immediate medical attention. Globally, The best treatment is prevention it can differ by patient but typically includes hydration, blood thinning medication to break up clots and prevent new ones from forming. Options include: anticoagulants (e.g., injectables such as heparin or low molecular weight heparin, or tablets, mechanical devices (e.g., compression stockings), thrombolytic therapy (e.g., tissue plasminogen activator)

Early diagnosis and treatment can often lead to recovery, but long-term complications, such as post-thrombotic syndrome and chronic thromboembolic pulmonary hypertension may occur.

Economic Burden

In addition to disease burden, VTE can cause significant global economic burden. Multiple diagnostic tests and treatments, prolonged hospital stay and follow-up care - including recurrent VTE - can be extremely costly. But by focusing on VTE prevention, healthcare systems can save money, improve outcomes and ultimately save lives.

Make it a day with me next week on an enlightenment piece on management of hypertension with or without medications.