Need to Know Sneaky Signs of an Unhealthy Diet

Need to Know Sneaky Signs of an Unhealthy Diet

If you are serious about maintaining a healthy body and mind, you would be wise to pay attention to the health of your stomach. 

If your diet needs an overhaul, it’s not just your waistline that will let you know. Sure, gaining weight can indicate the need for you to rethink what you are putting into your body. But evidence also shows that having poor dietary habits could lead to many other health problems. 

Your gut has good bacteria that is responsible for giving a boost to your immune system,convert food into energy, eliminate waste and toxins. But, you will have a gut imbalance when bad bacteria storms into your system.

Suddenly, your hormones are off balance, which can leave you vulnerable to a wide range of autoimmune diseases and more.

Below are the warning signs that can alert you of a battle brewing. These signs don’t typically surface overnight, so watch for them over time. 

Sneaky signs of an unhealthy diet:

  • Your hair is lifeless 
    • Aim for lean source of protein (eggs and grilled salmon), plenty of fruits and vegetables, seeds and nuts for healthy hair. 
  • Your skin is aging prematurely
    • Aging is inevitable. But, to get a more youthful appearance, consume five or more servings a day of fruits and vegetables.
  • You have damaging oral health
    • Think about how many sugary drinks and food you are consuming. In addition, swollen or bleeding gums are due to you not getting enough vitamin C in your diet. Boost vitamin C with food such as strawberries, tomatoes, leafy green vegetables and potatoes. 
  • Your brain feels drained
    • For your brain health, consume plenty of omega-3 in your diet with food such as; walnuts, flax seed, fish oil and wild salmon. 
  • You have digestive discomfort
    • If you are tired of digestive discomfort, try bumping up your fiber intake by eating more whole grains such as brown rice and oats, in addition to nuts, seeds, and fresh or frozen produce.
  • You don’t heal properly
    • Studies have shown that sufficient intake of calories, protein and nutrients is essential for proper wound healing. Focus on maintaining a healthy, balanced diet. Your immune system will thank you
  • You get sick easily
    • If you are constantly under the weather, you could benefit from eating more nutrient-rich foods. Choose foods high in vitamins A, C, and E, zinc, selenium, iron and folic acid. Start by increasing your intake of fresh fruits, vegetables and whole grain. specifically, citrus fruits, leafy greens, popcorn (skip the extra butter and salt) and brown rice.
Must Read Why Left-Side Sleeping Is Good for You

Must Read Why Left-Side Sleeping Is Good for You

You have heard that getting a good night’s sleep is important for your health and can prevent you from having serious health complications such as depression, weight gain, and high blood pressure. 

But did you know that even when you do manage to get the recommended 7-8 hours of sleep, you may be complicating your health by how you sleep? 

Yep, you read right. 

Amazingly, just as there are sleep positions that can be causing you pain, health experts believe that sleeping on your left side has many great health benefits for you. 

Benefits of left-side sleeping:

  • It improves the function of your lymphatic system
    • The left side of the body is the dominant lymphatic side, and while you’re sleeping on this side, your body will have more time to filter toxins, lymph fluid, and waste.
  • It allows your spleen to do its job better
    • When you lay on the left side, drainage back to the spleen is once again helped and made easier by gravity. 
  • It promotes proper elimination of waste products
    • It allows gravity to encourage the food waste to move more easily from your small intestine into your large intestine.
  • It may reduce nighttime heartburn
    • In this position, your stomach will be situated below the cardiac sphincter that connects your esophagus to your stomach; preventing stomach contents from coming back up into the esophagus.
  • It saves your liver from overloading
    • Your liver is on the right side of the body. So, laying on your left side won’t allow the toxins and other harmful substances to overload your liver.
  • It’s good for your heart
    • The left side of the heart receives blood from the lungs and pumps it out to the body. Therefore, sleeping on your left side may help your heart to do its job more easily and efficiently.
  • Its good for Mom and baby
    • It is recommended during pregnancy to improve circulation to the heart 
  • Left-side sleeping is beneficial if you have obstructive sleep apnea, and prone to general snoring

I bet you had no idea that sleeping on your left side could have quite so many positive effects.

For me, while I certainly may toss and turn during the night, I will be trying to fall asleep on my left starting tonight!   

Overwhelmed: Powerful Tips to Stop Brain Overload

Overwhelmed: Powerful Tips to Stop Brain Overload

Are you there feeling that all your thoughts while awake are just a huge list of the so many things you need to do but never seem to get done? 

People looking in from the outside think you have it all together. They can’t see that what’s nagging at you throughout the day are thought and emotions filled with stressed. 

You are not alone! Sometimes despite our best intentions, our lives have a way of getting away from us and becoming stressful and overwhelming. 

When you feel overwhelmed it’s not just because you have too much to do, it’s also having too much to think about. No thanks to this fast paced, fake, and vain world you find yourself in, right? 

Well, it doesn’t matter if you are overwhelmed due to internal or external pressures. Fact is, you have to bring your life back in balance becauseIf it goes on long enough, you might start experiencing physical symptoms of anxiety such as breathing difficulties, heart palpitations, headaches and IBS, as well as increasingly low mood and energy.

Also, you won’t be able to take care of the people you love unless you take care of yourself.

Hopefully, this tips from top psychologist Dr Scott Bea will help you take control. 

Tips to be stop being overwhelmed

  • When you have a lot on your mind, the best way to get it out of your head is to just get it done. “stop thinking and start doing” 
  • Plan all the things you need to do by putting every task on your calendar. “Scheduling tasks commits you to doing them. 
  • If you keep avoiding something for weeks (or months), ask yourself: Does it really need to get done? If not, cross it off your list for good. 
  • You can’t expect other people to rescue you from your obligations, but you can ask for assistance. It can be hard to ask for help, but it gets easier with practice.
    • At home: Tell your partner or kids you need them to take on more of the household chores. 
    • At work: Let your boss know you’ll have trouble meeting the deadline without more support.
    • Recruit friends: Ask friends for a carpool favor or some babysitting help so you can run an errand. You know you’d be happy to lend them a hand in return.
  • Learn to say no. It’s often hard to say no because, as humans, our natural tendency is to please others. Stop the automatic yes and allow for the opportunity to say no.

Prostate Cancer, Sex and Ejaculation

Prostate Cancer, Sex and Ejaculation

Fellas, I bet a lot of you have heard that the favorite, preventive, practice for men for prostate cancer is sex.

Is it true, you ask? 

The truth is that there is some truth in that based on a huge study by researchers from Boston University School of Public Health, Harvard T.H. Chan School of Public Health, and Harvard Medical School.

They looked at over thirty thousand men between the ages of 29 to their late 60’s for about 10 years and it showed that men that ejaculate at least 21 times a month average had a lower risk of not only prostate cancer but even the more aggressive form of prostate cancer.

And hey! you don’t need a partner to reap this benefit: Sexual intercourse, and masturbation were all part of the equation.

The study did not show any clear indication why ejaculating reduces your risk for prostate cancer. However, some theory concludes that

  • About 70% of semen is produced in the prostate. So, if you don’t let that out, it clogs up your pipe
  • There are also antimicrobial properties in semen and sperm. So, when you ejaculate, you are literally cleaning up your pipes

To be clear, the study did not prove that ejaculating more will prevent cancer only that it will reduce your risk.

So, what is prostate cancer and are you at risk? 

Prostate cancer is the second most common kind of cancer men get. Skin cancer is the most common cancer, and one in seven men will get prostate cancer at some point in their life.


  • If you are over the age of 50 
  • Being an African American male
  • If you have a close relative with a history of prostate cancer
  • Being obsess may increase your risk of getting more advanced prostate cancer
  • Not being active physically 
  • Eating a diet high in animal and dairy fat and low in fiber, fruits, and vegetables may increase your risk
  • Being a tall man 
  • You may also have an increased risk if you’ve had sex with 30 or more women or if you’ve had a sexually transmitted disease. 

No doubt, this a health tip that sounds pretty good to many guys; have more sex, or masturbate more, and you might lower your chances of getting prostate cancer.

Vitamin D, Breastfeeding, Your baby and You

Vitamin D, Breastfeeding, Your baby and You

Save your money, you don’t need to buy lots of supplements and vitamins when you are raising kids.

For typically developing children, the only recommended supplement to give is vitamin D. This is to avoid them developing a vitamin D deficiency.

the American Academy of Pediatrics recommends breastfed and partially breastfed infants be supplemented with 400 IU per day of vitamin D beginning in the first few days of life. 

Breast milk is usually deficient in vitamin D or doesn’t have enough vitamin D in it. Vitamin D drops are vitamins that help supplement or give added vitamin D to your child.

It does not matter if you are taking vitamins containing vitamin D. Supplementing with vitamin D drops in your infant that is only breastfed is highly recommended.

If you don’t:

• Your baby is at a higher risk of not having enough vitamin d to build strong bones.

• Vitamin D helps the immune system fight virus; so, you are possibly putting your infant at risk for having more illnesses 

• Severe vitamin D deficiency can lead to rickets, or soft bones, seizures due to low calcium or heart failure in infants. While adults may get some vitamin D from sunlight, direct sun exposure isn’t recommended for babies.

When should you start giving the drops?

• If you are planning on breastfeeding your child, the supplementation should be started within the first couple of weeks

• You should continue to give the drops within the first year, and continuing depends on the kind of food that your baby is on after the 6months mark. If you think that your baby is eating a good variety of food that contains enough vitamin D in it, then it might not necessary to continue with the supplementation. 

What of formula fed infants:

• Infant formula is supplemented with vitamin D (and many other vitamins, minerals, and omega-3 oil), so there is no need to give it separately. That’s one advantage of formula over breast milk. 

Talk with your pediatrician about starting right after birth and continuing throughout childhood.

Baking Soda:What It Does for Acid Reflux

Baking Soda:What It Does for Acid Reflux

Acid reflux AKA “Heartburn” can plague anyone from time to time.

Whether because you’ve just finished a spicy dish or decided to lie down too soon after eating a full meal. 

When you have acid reflux, the sensation is uncomfortable at best because of the stinging sensations it can cause in your chest.

Thing is, the pancreas in our bodies produces sodium bicarbonate to stop our digestive system from producing excessive acids

When you smoke or indulge in other bad lifestyle choices, you can restrict your body’s capability of producing sodium bicarbonate thereby your risk for acid reflux is increased.

Baking soda is a healthy and natural way for you to put the brakes on acid reflux because it is thought to mimic the same effect as natural sodium bicarbonate production in your body.

Causes of Acid Reflux

You can suffer Acid reflux when

  • your stomach acid rises up to your esophagus causing you to have a burning sensation and interfering with your food digestive processes.

If allowed to continue, it could erode the lining of your esophagus causing permanent damage. 

Other common causes that could make you have occasional or chronic acid reflux include:

  • Eating spicy, acidic or greasy food
  • Being overweight
  • Pregnancy
  • Certain medications such as Aspirins and or NSAIDS 
  • Smoking

Baking soda can help end your acid reflux and keep it from coming back. 


  • The recommended dosage for adults is ½ teaspoon dissolved in an 8-ounce glass of cold water.
  • It’s best for you to sip this drink slowly to avoid side effects like gas and diarrhea. You can repeat every two hours
  • You should not exceed seven ½ teaspoons in a 24-hour period
  • If you are over age 60, do not exceed three ½ teaspoon in a 24-hour period 
  • If you are pregnant, it’s not advised that you do not use baking soda to treat acid reflux without talking to your doctor. 
  • Baking soda isn’t recommended as a long-term treatment, especially if you have GERD or need to be on a low-salt diet.

If you experience heartburn and need to use a heartburn remedy more than twice a week, you should see your doctor.

You may have gastroesophageal reflux disease (GERD) and your doctor will be able to recommend more effective treatment, including prescription medications.

Why You should not Ignore Vagina Atrophy and Pain

Why You should not Ignore Vagina Atrophy and Pain

Vagina Atrophy; kind of awful word that just refers to thinning of the vaginal tissue. Which by the way is reversible. So, whyis it that no one ever talks about it; not your mother, not your friends, why does it stay so hush hush?

I decided to do a post on vagina atrophy because it affects over 60% of post-menopausal women. Yet, they suffer in silence due to embarrassment, cultural taboos or not feeling comfortable speaking to their health care provider. 

In practice, I have discovered that many women see it as part of aging and just sort of deal with it. Nope, it’s not part of aging because half of women don’t get these symptoms as they age.

If you suffer from this excessive vagina dryness, don’t be embarrassed to read this (LOL). They are so many ways to avoid or reverse vagina atrophy so that your sexual desires and activity does not need to decrease at mid-life. 

What is vagina atrophy?

  • This is caused when there is a thinning, drying or inflammation of your vagina tissue in your vagina wall due to a decline in estrogen. 
  • This can occur during and after you reach menopause 
  • Can also start as early as when you are in your 30’s.


  • Dryness of the vagina
  • Burning and/or itching of the vagina
  • Pain during sex
  • A discharge from the vagina
  • Spotting or bleeding
  • You keep getting urinary tract infections 


  • You can use water-based lubricants before sex; put these in and around your vagina or on your partner’s penis.
  • use vaginal moisturizers for vaginal dryness; you can put these inside your vagina to keep it moist.
  • use unperfumed soaps and washes around your vagina.
  • try to enjoy more foreplay so you’re more aroused during sex. 
  • If you’re getting vaginal dryness because of changes in your hormone levels, you may be prescribed creams, gels, patches or medicines to increase a hormone called estrogen. This is called HRT. 

See your health care provider if: 

  • it’s been a few weeks and things you can try yourself aren’t working
  • it’s affecting your daily life
  • There is unusual discharge or bleeding from your vagina
  • you have bleeding after sex or in between your periods
Rubbing Your Eyes is Bad for You. Stop! ASAP

Rubbing Your Eyes is Bad for You. Stop! ASAP

Did you know what can play havoc to your appearance?

Rubbing your eyes!

It seem like a relatively harmless thing to do.

After all, most of you mindlessly do it once or a few times a day, whether you are suffering from a common cold, or are just feeling tired and groggy. 

Some of you rub your eyes to stimulate tears to flow, lubricate dry eyes or to remove dust and other irritants.

For some, It can also be therapeutic as pressing down on your eyeball can stimulate the vagus nerve, which slows down your heart rate, relieving stress.

Bet, you didn’t know that if you rub your eyes too often or too hard, you can cause damage in a number of ways.

 According to top optometrists, you should take extra care not only for the delicate skin surrounding, but your eyeballs themselves. 

Damage caused by rubbing your eyes

  • It can cause your tiny blood vessels to break, resulting in blood-shot eyes and those dark, unsightly circles that you try so hard to avoid.
  • Your hands carry more germs than any other part of your body and when you rub your eye, you can easily transfer these germs resulting in infections like conjunctivitis.
  • Sometimes you get a foreign body stuck in your eye and the natural instinct is to rub it to try and remove the object. This is not a good idea because rubbing against the object can very easily scratch your cornea.
  • If you have certain pre-existing eye conditions such as progressive myopia; you may find that rubbing worsens your eyesight. 
  • If you suffer from  glaucoma, you may find that the spike in eye pressure caused by rubbing your eyes can disrupt blood flow to the back of your eye which can lead to nerve damage, and, ultimately, permanent loss of vision.
  • More worrisome, studies have shown that continuous eye rubbing can lead to thinning of your cornea, causing it to weaken and push forward to become more conical. Leading to keratoconus.

How To Prevent It

  • The best ways to prevent yourself from touching your eye area is to use eye drops to keep your eyes hydrated and prevent itching. (cool the eyedrops first before you use them to make them more comfortable).
  •  You could also use preservative-free artificial tears, also cooled, to provide more comfort.
  • Eye drops called anti-histamines and mast cell stabilizers can be used to prevent the itch that causes you to rub your eyes.
  • You can use steroid eye drops to prevent chronic eye rubbing, especially if you suffer from allergies.
  • If something is stuck in your eye, attempt to flush it out with sterile saline or artificial tears. If this doesn’t work, head straight to your doctor.
Need to Know Suprisingly STI Facts

Need to Know Suprisingly STI Facts

Hello People! If you have sex or are planning to have sex, you should watch this

You probably more about STIs than your parents and grandparents did back when they were called venereal diseases

Still, you might be surprised about these STI facts

STI Facts:

  • Did you k ow that more than 25 different diseases can be transmitted sexually. That’s why top gynecologists recommend that if you are sexually active, you should go for annual STI testing.
  • STIs among older adults are on the rise. Once you are past childbearing years, as an older adults entering into new sexual relationships, you should realize you should always use condoms to avoid STIs rather than unplanned pregnancies.
  • Some STIs; including chlamydia and gonorrhea, which have no symptoms and can affect fertility because if left untreated, STI can lead to you having pelvic inflammatory disease (PID), an infection that can scar the fallopian tubes..
  • Guys, STIs can compromise your fertility too, though more rarely.
  • Condoms will not provide 100% protection from the most common STI: genital herpes.
  • Engaging in any sexual activity not just intercourse can cause you to spread STIs, including
Know Why Too Much Paracetamol Can Kill You

Know Why Too Much Paracetamol Can Kill You

Like most of us, you might have gotten headache sometimes. What do you do to soothe it?

Do you sleep it off or reach for a pain reliever? Most people would take Paracetamol whenever they have a headache 

Paracetamol AKA Tylenol, Panadol etc. is an over-the-counter medicine; which means you can get it without your health care provider’s prescription.

It is widely considered to be a safe pain killer which can also be used for fever.

But if you take it for long periods for certain illnesses, can lead to you having renal, gastrointestinal, and cardiovascular problems such as high blood pressure and stroke

If you are taking paracetamol tablets for long-term pain relief, it is important for you to have proper knowledge about how to effectively take it.

All about Paracetamol (Panadol): 

  • You can use Paracetamol to relief Mild to Moderate pain like headache, toothache, back pain, menstrual pain, arthritis pain, fever, cold and flu ache.
  • Paracetamol is generally available as 500mg tablets.
    • You can take a maximum of 2 tablets at a time, and in a day, you can take a maximum of 8 tablets into 4 divided doses.
    • Meaning, the maximum you should take as an adult is 4 grams (4000 mg) per day
  • For children, you should always consult your doctor before giving any medicine as their dose is mostly dependent on their weight
  • You should keep at least 6 hours gap between your two paracetamol doses.
  • You can take it with or without food as it will not cause you to have a lot of gastric irritation.
    • However, it is recommended you take it after a meal or with milk or with some food.
  • Paracetamol will take about 30 to 40 mins to give its effects:
    • so, you should wait for at least this much time before you take any other actions
  • Sometimes the medicine you are taking for cold & flu already contain paracetamol as an ingredient:
    • in that case you do not need to take extra paracetamol
  • if you take the paracetamol chewable tablet, you must chew it thoroughly before you swallow it.
Know the Dangers of Mixing NyQuil and Alcohol

Know the Dangers of Mixing NyQuil and Alcohol

Nyquil is an over-the-counter (OTC) medication that is used to treat symptoms associated with colds and the flu, such as cough, runny nose, and aches and pains. 

Drinking alcohol while taking Nyquil can be a recipe for disaster because Nyquil sometimes contains the ingredients acetaminophen and dextromethorphan and neither ingredient is safe to use with alcohol 

So, if you’re currently taking Nyquil, you should avoid consuming alcohol. Read on to learn why and what to do if you’ve already mixed the two.


  • Acetaminophen, a pain reliver and fever reducer, can be toxic to the liver and overdosing on it is the leading cause of acute liver failure. 
  • Drinking alcoholic beverages while taking acetaminophen increases your risk for liver damage.
  • Dextromethorphan AKA DXM, is an ingredient in Nyquil that suppresses coughing. It is also unsafe when combined with alcohol.
  • If you ingest high doses of DXM along with alcohol, you may experience shallow breathing, stupor or coma. 

And when you repeatedly mix the two can eventually lead to liver damage because together, alcohol and acetaminophen can place extra stress on your liver. 

Combining high doses could even lead to death.

Short-term side effects of mixing alcohol and Nyquil include:

  • increased drowsiness
  • dizziness
  • coordination issues
  • increased heart rate
  • stomach upset

What if I’ve already mixed NyQuil and alcohol?

If you’ve already mixed Nyquil and alcohol, you should avoid consuming more alcohol. This can help you to lower your risk of experiencing unpleasant side effects.

If you’ve only had one or two drinks, you likely don’t need to be too concerned. If you’ve had more than that, it’s probably best to seek medical treatment to err on the side of caution. 

Seek emergency treatment if you notice:

  • intense feelings of sleepiness or drowsiness
  • rapid heart rate
  • nausea, vomiting, or diarrhea
  • abdominal pain 
  • irritability or agitation
  • loss of appetite
  • confusion
  • hallucinations
  • seizures


I am not better than:Those who began this year with us and are no more in the land of the living..Those who are laying sick in the hospital..Those being fed through their anus, nose, stomach etc..Those who can barely make a living..All I can say is, “Thank you Most High God for allowing me to see another birthday”
“So then it is not of him who wills, nor of him who runs, but of God who has mercy” 

Diabetes and Fruits Tips You Need to Know

Diabetes and Fruits Tips You Need to Know

I get lots of question about diabetes and fruits.

Lots of people say to me, “I’ve got diabetes, and worry about eating different fruits because they are too sweet or contain sugar”.

They are told that fruits are bad if you are diabetic and they want to know what the deal is. 

If you are diabetic, there are certain fruits that are better for you than others.

According to The American Diabetes Association, you should not be scared of fruits.

Fruit is Healthy

Plus, it is packed with vitamins, minerals, fiber and antioxidants, and nutrients that can lower your risk of cancer and heart disease.

You should focus on eating non-sweet fruits because these are the fruits that are not going to spike your blood sugar. 

 Best Diabetes Fruits Choices

Blueberries, strawberries, raspberries, cherries

  • You should eat these because they are rich in anthocyanins which will help raise your HDL (“good”) cholesterol while lowering your LDL(“bad”) cholesterol.
  • Eating them will provide you with vitamin C and fiber (nearly 8 grams), which makes you feel full longer while keeping your blood sugar down
  • They contain potassium, which will help keep your blood pressure down.

Citrus fruits: Tangerines, orange, grapefruit, nectarine

  • These are high in both vitamin C and folate, which will help with your blood sugar control.
  • if you are on a potassium restricted diet or take cholesterol-lowering medication you may have to watch your intake of citrus fruits so make sure you discuss intake with your physician before adding them to your meal plan. 



  • Apples and pears are very similar.
  • They have the skin which is more of the insoluble fiber which is like a broom that helps sweep things through your digestive tract.
  • And the pectin (inside); the soluble fiber that is going to bind to toxins and help slow the release of sugar from your stomach into your bloodstream. 


  • When you eat it, you are supplied with enough beta-carotene and vitamin C  to meet your daily requirements
  • Excellent source of potassium, an antioxidant which can help lower your blood pressure.


  • Loaded with lycopene, a natural chemical that gives the tomato its bright color.
  • It’s a powerful antioxidant that is associated with lowering your LDL cholesterol levels.
  • Will help lower your risk for heart disease and diabetes related conditions.
  • Cooking your tomatoes will provide more lycopene than eating them raw.


  • It’s a wonderful low-sugar option for you.
  • Although high in fat, it’s mostly polyunsaturated fat, which will provide you with a variety of anti-inflammatory benefits

So, instead of being wary of nature’s candy, you should eat some every day.

Know How Soluble Fiber Lowers Blood Cholesterol

Know How Soluble Fiber Lowers Blood Cholesterol

Anika is 34 with a family history of hyperlipidemia and hypertension. Last year, a routine test revealed a cholesterol level of 220mg/dL, which is considered borderline high. That was a wakeup call for her to act and watch what she ate. 

This year, she repeated the test and her cholesterol level has dropped to 190mg/dL. She achieved this by eating foods high in fiber. 

For good heart health, your body needs fiber which you can get by eating a variety of foods. 

Although there are several forms of fiber, they can be classified into two major groups: soluble fiber and insoluble fiber. While both are good for the body, only one group has been shown to be beneficial in lowering your cholesterol.

Soluble fiber is a type of fiber found in plant foods. Because it is not absorbed in the intestine, It can bind cholesterol in your intestine and remove it from the body. Which can help you lower your blood cholesterol levels. 

Getting more soluble fiber in your diet is easy 

 When it comes to your heart health, studies have shown that eating 5 to 10 grams of soluble fiber a day can help lower your total and LDL-cholesterol by 5 to 11 points, and sometimes more.

To eat at least 5 to 10 grams of soluble fiber a day, you should choose many foods with 1 to 3 grams of soluble fiber.

Once you get started, you’ll see that eating foods high in soluble fiber is a delicious way to lower your LDL-C. 

 Foods High in Soluble Fiber

  • You should eat whole grains to get 1-2 grams in just ½ cup of cooked barley, oatmeal, oat bran, and quinoa.
  • Eating lean protein foods will give you 1 to 3 grams per ½ cup of beans such as black-eyed peas; chick peas; and black, kidney, lima, navy, pinto, and soy beans.
  • Consuming healthy fats will give you 1 or more grams in 2 tbsp avocado, 1 tbsp whole chia seeds, and 2 tbsp ground flax seeds.
  •  You will enjoy 1 or more grams in vegetables like, ½ cup cooked or 1 cup raw broccoli, Brussels sprouts, cabbage, carrots, green beans, okra, onions, parsnips, and turnips.
  • You can get 1 gram in starchy vegetable; ½ cup of sweet potatoes and green peas 
  • Fruits:  Enjoy 1 or more grams in a medium apple, banana, guava, orange, peach, or pear; 2 apricots or plums; ½ mango; ¼ cup figs or dried apricots or 3 prunes; and 1 cup of raspberries, blackberries, or strawberries.

 You can take a natural fiber supplement like psyllium. Start with a small dose mixed with water then slowly increase the dose, taking as directed. 

Don’t you forget to drink extra water as you increase your daily fiber intake. Your fluid needs vary, but 9 to 12 cups of fluid a day are recommended for most healthy people.

You Could Have an STD and Not Know It

You Could Have an STD and Not Know It

Honestly, don’t you think the world is crappy sometimes? You just had unprotected sex and you wonder about your risks of getting an STD or just discovered a strange symptom in your pubic area and wonder if you have an STD and should take appropriate action.

Well, it depends on which STD you have. You can develop symptoms within a few days or weeks, sometimes they don’t appear until months or even years later. Often there are few or no symptoms and you may not know you have an STI.

According to the Centers for Disease Control and Prevention, each year, untreated STDs cause infertility in at least 24,000 women in The United States

See below guidelines for how long it usually takes for STD symptoms to show up after an exposure.


Symptoms usually appear after 1 to 3 weeks, but could start much later. They include:

  • Discharge from the vagina or penis 
  • pain when peeing 
  • vaginal bleeding between periods or after sex 
  • pelvic pain in women 
  • testicular pain in men 

About 50% of men and 70% of women don’t have any symptoms. 

Genital herpes

Symptoms can appear after 4 to 7 days, but might not start until months or years later. They include:

  • small, painful blisters around the genitals 
  • pain when peeing 
  • a tingling or itching around the genitals 

Most people don’t have any symptoms when first infected. 

Genital warts

Symptoms usually appear within 2 to 3 months, but could start as early as 2 weeks or not for several years. They include:

  • small, fleshy growths or bumps on the genitals or around the anus – these are usually painless, but may be itchy 

Most people with the virus that causes genital warts don’t develop obvious warts. 


Symptoms usually appear within 10 days, but could start much later. They include:

  • green or yellow discharge from the vagina or penis 
  • pain when peeing 

About 10% of men and 50% of women don’t have any symptoms. 

Pubic lice and scabies

Symptoms usually appear after 5 days to 5 weeks, but could start later. They include:

  • itching around the genitals (usually worse at night) 
  • black spots in your underwear 
  • small spots of blood on the skin near your genitals 
  • a spotty red rash 


Symptoms usually appear 2 to 3 weeks after first becoming infected, but could start earlier or much later. They include:

  • one or more small painless sores or ulcers on the genitals 
  • a blotchy rash and flu-like symptoms that may follow a few weeks later 

Symptoms are often not obvious and may come and go. 


Symptoms usually appear within 4 weeks, but could start months later. They include:

  • discharge from the vagina or penis 
  • pain when peeing 
  • itchiness or discomfort around the opening of the vagina 

About 50% of men and women don’t have any symptoms. 


The first symptoms may appear after 2 to 6 weeks. They can include:

  • flu-like symptoms, such as a high temperature (fever), a sore throat, headache, and achy muscles or joints 
  • a red rash on the body 

Not everyone gets these symptoms, but in people who do they usually last a week or two.

After they disappear, you may not have any further symptoms for many years, even though the infection remains in your body.

Know the Healthy Habits to Prevent Heart Disease

Know the Healthy Habits to Prevent Heart Disease

The heart keeps us alive; so, having heart disease can be a very important factor in how long we live.  Heart disease is the number one cause of death in the world today. It is most commonly caused by a buildup of plaque in the coronary artery. 

If you have a heart disease, over time it can lead to narrowing of your arteries causing 

  • A part of your heart muscle to die because it is deprived of blood flow and oxygen and risk of heart attack. 
  • Your heart to work really hard that it outstrips the oxygen supply 

So, what can you do to prevent heart disease? The answer is in building healthy habits and cutting out the unhealthy ones.

Prevent heart disease: 

  • If you are smoking, stop
  • If you are a couch potato, get up and start taking a 20-30 minutes walks every day. “physical activity is medicine” according to experts.  If you work at a desk all day, consider a standing desk. 
  • Know your cholesterol and blood pressure numbers. 
  • Nuts, legumes, beanBeans and nuts can help improve your blood cholesterol numbers and can make you feel full longer so you’re less likely to snack.
  • Take up yoga, learn to meditate, pray or practice deep breathing exercises. Just taking a walk outside and enjoying the fresh air can do wonders for stress reduction.
  • Watch your calorie intake – If you’re following the advice above, watching calories won’t be as hard as it seems. When you first start tracking your calories, it will take some work. But after you get into the habit, you will know what you should do and not do to keep your calories in check.
  • Get enough sleep. Poor sleep habits can hurt your health.
  • Take care of your teeth – Poor dental hygiene has been linked to heart disease. So, make sure you brush at least twice per day and floss once a day.
  • Eat lots of vegetables and fruits It doesn’t matter if they’re fresh, frozen, canned, or dried as long as they don’t have added salt. 
  • Limit your intake of saturated fat, trans fat, salt (sodium), processed sugar, sugar substitutes and red meat.
  • Maintain a normal weight.
My D’Banj Workout Video

My D’Banj Workout Video

I’m pretty sure we all know that exercise is the key to good health..

I’m guilty of being a couch potato these last couple of years, and not happy about it..

I created this short dance exercise video for busy bees like moi who don’t have the time to hit the gym or work out for hours..

Our body is meant to move..inactivity is as much risk to our bodies as smoking cigarettes..

Daily exercise is a good way to reduce the risk of heart disease, cancer, and high blood pressure. At the same time increasing our sex appeal..

So, get moving! Be it for 10, 30 or 60 minutes.. Take care of your health

How to Fight the “Silent Killer” Naturally

How to Fight the “Silent Killer” Naturally

High blood pressure AKA hypertension is a symptomeless “silent killer” that quietly damages blood vessels and leads to serious health problems.

In practice, we see lots of people with uncontrolled high blood pressure. Thing is they start off on monotherapy. Before you know it, they are up to two drugs, and soon, up to three drugs therapy and their blood pressure is still far from being controlled.

Thing is that depending on medications alone to control your blood pressure won’t cut it; just wont work. According to preventive cardiologists, managing your blood pressure is 70% lifestyle and 30% medications. 

So, if you don’t make lifestyle changes, don’t bother taking your blood pressure meds because they wont work effectively. 

If you do an internet search, you will find dozens of natural ways that claim to lower blood pressure, but the evidence behind those are limited or questionable. It is best to stick to methods that have stood the test of time if you are serious about natural ways to lower your blood pressure. 

Natural ways to lower the “silent killer”

  • Eat less salt: it is probably the most important ways to lower your BP. Studies have shown that a low salt diet has the same effect as one to half to two BP meds. Limiting your salt intake to 1500mg/day should drop your BP by 5-6 mmHg
  • Eat more potassium: daily intake of 3,000 to 3500mg of potassium through foods such as bananas, tomatoes etc. should drop your BP to 4-5 mmHg. 
  • Start the DASH Diet: it emphasizes on eating fruits, vegetables, whole grains, low diary etc. This diet was created specifically to lower BP and can drop your systolic pressure up to 11 mmHg
  • Lose weight: every loss of 2.2 pounds should result in a drop of 1 mmHg BP
  • Limit alcohol intake: if you are a man (2 drinks/day) and a woman (1 drink/day). That may drop your BP as much as 4 mmHg
  • Get physical: doing 150 minutes of aerobic activity a week can lower your BP 5-8 mmHg.

Don’t’ waste time, jump right into these healthy lifestyle ASAP.

Viagra: know the facts behind that little blue pill

Viagra: know the facts behind that little blue pill

Your health care provider gave you a prescription for the blue pill, and you are not in a hurry to try it because of all the stories you have heard about unending erections or dangerous side effects.

Do you think what you heard is true? Want to know all about Viagra and how it performs both in and out of the bedroom?

According to expert Cleveland Clinic Urologist Dr. Drogo Montague, along with all of the hype you hear about Viagra there are also a few falsehoods that seem to follow that little blue pill around.

Viagra Facts:

It won’t hurt your heart

  • Taken alone, Viagra won’t hurt your heart. But don’t take it if you’re already taking nitrates for heart health. It was originally intended to treat chest pain. Like nitrates, it helps dilate blood vessels constricted by coronary artery disease. But it also similarly lowers blood pressure. If you take the two medications together, your blood pressure could drop too low, putting you at risk for a heart attack.

You will not damage your eyes by taking Viagra

  • Taking Viagra to enhance your bedroom performance won’t have a bad impact on your eyes.  However, once in a while it could make everything seem a little blue, especially if you take the maximum 100 mg dose.

Viagra won’t cause hours-long erections

  • You won’t have a prolonged erection if you are taking only Viagra by itselfBut, it can happen if you’re also getting penile injection therapy. Combining the treatments has a cumulative effect; penile injection therapy makes your erections hard, and adding Viagra makes them harder and even more long-lasting. So, stay on the safe side and don’t pair them

Viagra makes your penis harder for penetrative sex. But what you might not know is that it can save your penis from bending and scarring if you start taking it early enough.

If you’re having erectile dysfunction problems, you should feel confident going to your health care provider. It’s a common issue, don’t be embarrassed. 

Please, do not take viagra without consulting your healthcare provider for proper check up to determine that you can take it. Especially, if you are taking other meds for high blood pressure and heart issues.

Cold and Cough Medicine: why it can hurt your kids

Cold and Cough Medicine: why it can hurt your kids

Parents, are you treating your kids with over-the-counter cough and cold medicines? Please, stop! When your kids have a cough and/or the common cold, I bet that makes them and even you miserable.

The symptoms are uncomfortable, lasts a long time and makes it difficult to get a proper sleep. As parents, you want the quickest and most effective remedy to get your little ones back to their active, happy self. 

Note though, that over-the-counter cough and cold could be more harmful than helpful in children. There’s no evidence these medicines work, and they can cause side effects such as allergic reactions and problems with sleeping.

So, how do you make safe choices? The first thing to think about is how old is your child.

Know that:

  • Cough and cold medicines, decongestants, and antihistamines should never be taken by children under 4 years old
  • Codeine should not be given to children under 18 years old because they can cause your child to have life threatening breathing problems

What you should do:

  • Make sure your child gets plenty to drink. It helps thin the mucus and prevents them from getting large in the nose and throat.
  • for kids over 1 year, you can try a warm drink, like soup or decaf tea with 1teaspoon of honey to loosen congestion and soothe throat irritation. Never give honey to a child under 12 months of age.
  • if your child is 5 years and over, sucking on a sugar free throat lozenges candy can help relieve an irritated throat and reduce the urge to cough. Don’t give hard candy or lozenges to younger children as they can choke on them.
  • Your older kids can ease their sore throat by gargling with salt water 

If your child is not getting better after 5 days, ask a health professional for advice.

Eye Cream: How to pick the right one for you

Eye Cream: How to pick the right one for you

One product I am always on the hunt for is under eye cream. Don’t know whom I should blame (mum or dad) for my under-eye puffiness and dark circles. 

Most days, I swear, my eyes feel more wicked witch than Dorothy. If you suffer the same fate as yours truly, fret not. According to a top dermatologist, you should really look at the ingredients and choose wisely. 

So, here I break the need to knows down based on different skin concerns.


Use of sunscreen is a must if you are worried about this. You can use the same SPF you use on your face or get one special for your eye area.


Look for eye cream with antioxidants such as vitamin C, Ferulic acid and vitamin A to protect against cell damage and keep your eyes twinkling.


Soothe the thin and dry skin around your eyes with a moisturizer such as hyaluronic acid and ceramides

Fine lines and wrinkles:

Retinol is the go to and darling to use for this. It contains vitamin A which stimulates collagen to fight the aging process

Sagging skin:

You should get eye cream with peptides. It increases collagen and elastin and will firm up your sagging skin

Dark circles:

Use tryniacinamide and kojic acid. They will brighten your skin by reducing activity in pigmented producing cells.


Always look for the eye cream that has the right ingredients that targets your concern and fits into your budget. Expensive does not always mean more effective. 

How should you apply it?

According to the experts, you should go easy on your eyes.

  • All you need is a pea-sized amount in the morning and evening after washing your face
  • A delicate touch is the most important aspect of eye cream application. do not rub until redness appears. 
  • You should treat the skin around your eye area with gentle, upward strokes using your pinky; which naturally has a lighter touch. 
Iron Overload: why It is a medical emergency

Iron Overload: why It is a medical emergency

I am prone to having heavy monthlies, so would take iron supplements daily. Couple of months back, I noticed I was feeling a bit tired and slow and attributed it to stress of school and clinical. and of cause ignorantly continued popping those daily iron pills.

Well, I had pre-surgery blood work and it showed my iron levels was excessively high. Hmmmm! I definitely won’t be reaching for those iron supplements or chowing down on steaks anytime soon.

Just as too little iron can cause problems, too much iron in your body can lead to health concerns as well. It is one of the few minerals we cannot eliminate. 

Matter of fact, the only way to get rid of iron in your system is to bleed. This is why menstruating women have more of a tendency to iron deficiency anemia than men or post-menopausal women.

It is important to take iron supplement only if you need it because when the body has more iron than it needs, that iron is stored in places that it does not belong, such as the liver, heart, pancreas and the joints. 

The toxic effects of having too much iron in your system worsen over time and may result in death. Therefore, iron poisoning is always a medical emergency. 

Causes of iron overload:

  • When you take too many iron supplements
  • A child taking an adult dose
  • Having too many blood transfusions

Effects of too much iron:

  • It can irritate your stomach and digestive tract, sometimes causing bleeding. 
  • Within hours of overdose, your body’s cells can be poisoned
  • Within days, your liver can be damaged
  • Excessive iron can remain in your stomach even after vomiting
  • You can will have symptoms of iron overload include such as; fatigue, joint pain, abdominal pain and irregular heart rhythm

Important to note that iron supplementation is beneficial if you suffer from iron deficiency but may cause harm if you are not iron-deficient.

Unless you’re a menstruating woman or have had a significant blood loss, you should never take an iron supplement unless recommended by your health care provider after blood tests show that you have iron deficiency anemia.

Temperature Method Pattern of Tracking Ovulation

Temperature Method Pattern of Tracking Ovulation

The temperature method helps you predict when you’re going to ovulate by tracking the changes in your body temperature during your menstrual cycle.

Your body temperature naturally changes a tiny bit throughout your menstrual cycle. It’s lower in the first part of your cycle, and then rises when you ovulate.

Initially, you can ask your provider or nurse to help you read your chart Until you are able to read and understand it yourself. Wait until you’ve charted at least 3 months before relying on this method for birth control.

Quick Facts: (from planned parenthood)

  • Take your temperature before you talk, eat, drink, have sex, check your phone; before you do ANYTHING. Keep the thermometer in place for about five minutes.
  • Rectal thermometers are usually more accurate and reliable.  You can buy a basal thermometer online or at most drugstores for about $10.
  • After you take your temperature, write it down on your chart. As you keep tracking your temperature, you’ll start to see a pattern. The changes in your temperature may happen quickly or slowly, and the pattern may be different from cycle to cycle.
  • Your temperature can change when you’re upset or don’t get enough sleep. 
  • Smoking, drinking alcohol, jet lag, being sick or stressed, and using an electric blanket can also mess with your normal temperature. Write stuff like this down on your chart to help you figure out when these changes in your temperature aren’t part of your natural menstrual cycle.
  • Safe days begin after the increase in your temperature lasts for at least 3 days, and end when your temperature drops just before your next period begins. During your safe days, you can have unprotected vaginal sex. On your unsafe (fertile) days, avoid sex or use another method of birth control.
  • The temperature method is more effective when you combine it with the cervical mucus method 
Special Workouts Prescription For All Conditions

Special Workouts Prescription For All Conditions

There is no question that workouts is good for you. There are over 50 benefits to exercise that lots of health care providers are actually writing workout prescriptions.

We believe it would make people know that exercise is just as important as any medication they take. As a matter of fact, it is more important.


  • Decreases your risk for type 2 diabetes
  • Lowers blood pressure.
  • Reduces cholesterol levels.
  • Reduces your risk for heart disease.
  • helps with weight management.
  • Improves symptoms of depression.
  • Boost mood.

The American Heart Association recommends you get two and half hours of moderate exercise or an hour and fifteen minutes of vigorous exercise every week. And you don’t have to go to the gym; just move more, because it can improve your health.

Obese Individuals

  • Due to risk of orthopedic stress, avoid high impact exercises; start with non-weight bearing exercise like aerobics
  • Do not go overboard while working out, stop when tired
  • It is best to work out in the morning before eating breakfast because that is the best time to mobilize and burn fat

Elderly Workout

  • To improve your flexibility and quality of life, engage in resistance training which is both beneficial and safe
  • Do not do any heavy lifting and forceful exercise if diagnosed with heart diseases, stick to moderate intensity exercise

Pulmonary disease

  • Engage in short duration, low workloads exercises
  • Frequent interval is better than long duration to avoid breathing complications that could require oxygen

Diabetic Workout

  • Monitor blood sugar before and after exercise because hyperglycemia (high blood sugar), and hypoglycemia (low blood sugar) can occur and both can be deadly
  • Eat a meal 1-3 hours before exercise, and if on insulin, administer 1 hour before exercise
  • Take your supplement or energy drink every 30 minutes during exercise, also drink adequate fluid.
Intermittent Fasting: Why it is Beneficial and Crucial

Intermittent Fasting: Why it is Beneficial and Crucial

Intermittent fasting is gaining grounds by the day. Over the years, we have been told by HCP to eat all day long: 3 meals a day plus snacking in between. Well, according to research by top nutritionist, that is totally wrong. When you eat all day long, you are over tasking your pancreas and digestive system so much.

And if that continues, it will get to a point where you cannot properly absorb your food or the nutrients in that food. Meal timing and the frequency we are eating is absolutely important.

What is Intermittent Fasting: 

  • Intermittent fasting is an eating pattern where you cycle between periods of eating and fasting.
  • Numerous studies show that it can have powerful benefits for your body and brain.

IF Facts (culled from Cleveland Clinic)

  • While fasting, your body uses insulin more efficiently, to take glucose from the blood. Overall, intermittent fasting can lead to a significant reduction in blood sugar levels.
  • Fasting increases the production of a protein called brain-derived neurotrophic factor (BDNF), which promotes neural health. This powerful protein can help protect your brain cells from neurological changes associated with Parkinson’s and Alzheimer’s disease.
  • When you take a break from eating, your body is able to focus on other regenerative systems. This allows the body to clean up toxins and regulate the functionality of other organs, including your kidney and liver, which in turn can help clear your skin.
  • Intermittent fasting can be an effective method for weight loss, in combination with a healthy diet. The percentage of weight loss will vary depending on age, gender and overall calorie intake.
  • Some studies have shown that different methods of intermittent fasting can decrease blood pressure, increase insulin sensitivity, increase heart rate variability, and decrease cholesterol levels, all of which consequently decrease the risk of developing cardiovascular diseases and strokes.

Given the known benefits for IF, it makes sense that ii could help you live a longer and healthier life. Don’t forget to consult your HCP to accertain that IF is okay for you.

Stay Heart Healthy in Your 40’s, 50’s, 60’s and Over

Stay Heart Healthy in Your 40’s, 50’s, 60’s and Over

Making heart healthy choices during any decade of life increases the chances of staying healthy as you age.

Each year, 1 out of every 4 individuals die from heart related diseases. It is important for you to identify and acknowledge your risk factor at a younger age; that way, you can look at preventing it.

It is important to start at an early age to get into healthy eating habits, watching your weight, get daily exercise and good and adequate sleep. 

According to top cardiologists, it’s never too early and it’s never too late to start taking care of your heart, continue reading to learn how to take care of your heart at every age.

Heart Healthy in Your 20’S

  • You should know your cholesterol numbers
  • Know your lipid profile
  • Know if you are at risks for hyperlipidemia
  • You should get regular physicals
  • Stay physically active 
  •  Very important to know all your health history

Heart Healthy in Your 30’S

  • Eat balanced healthy meals 
  • You should start paying closer attention to your family history of heart disease: If you have a brother or father who had a heart attack or bypass surgery by age 55, or a sister or mother with a major heart event by 65, your own risk is doubled.
  • Know your numbers
  • Stay physically active 
  •  know your health history

Feeling Good in Your 40’S

  • If you aren’t already seeing a doctor for a check-up once a year, start doing so now.
  • Manage weight with physical activity; more so because your metabolism is starting to slow down at this point 

Heart Healthy in Your 50’S

  • If you haven’t yet acquired hypertension or Prediabetes, that is a good thing. So, you want to stay heart healthy
  • It’s important for you to know the signs and symptoms of a heart attack
  • Monitor changes in your body

Heart Healthy in Your 60’S

  • By now it’s time to get a vascular screening test. It measures your fasting cholesterol and hemoglobin A1c, an important measure for diabetes; examines your carotid arteries for plaque and velocity of blood; checks the aorta for aneurysms; and looks at arteries in the legs for normal blood flow. 
  • managing your weight becomes even more important. And you might also want to consider a calcium scoring test, which scans the heart. 

Rocking Your 70’S and Over

  • The most important thing is to stay active. “When you talk to people whose brains are intact and their hearts are intact at the age of 90, a lot of these people are lifelong exercisers. 
Stress at Work? You May Boost Your Risks for Stroke

Stress at Work? You May Boost Your Risks for Stroke

It’s already known that stress from work can increase your risk for cardiovascular disease, particularly high blood pressure and heart disease. But a recent study now links work stress to an increased risk of stroke, especially for women.

The study, which appears in the journal Neurology, adds to the evidence that stress is harmful to your health and should be taken seriously, says stroke specialist at The Cleveland Clinic. 

Experts believe it’s possible that stress may cause inflammation in the body.  This then can lead to stroke or heart attack.

It may lead to unhealthy behaviors, “If your job is stressful, be mindful of your blood pressure, eat healthy foods and get exercise,”

Are you stressed?

 If you feel you’re under stress, you probably are. But, if you’re still unsure, ask yourself these questions:

  • Does your significant other tell you, you seem stressed?
  • Are you at odds with coworkers and family members more than normal?
  • Do you find less joy in things that normally make you happy?
  • Is it difficult for you to fall or stay asleep compared to normal?
  • Do you have a hard time getting out of bed, especially on days when you know there is going to be stress?
  • Do you resort to alcohol, drugs or tobacco?

You also can take steps while on the job to take the tension down a notch. Here are some simple ways you can de-stress on the job:

  • Breathe deeply to supply much-needed oxygen to the brain
  • Get up and move several times during the workday
  • Liven up your workspace with plants and soft colors
  • Focus on one thing at a time, and recognize it when you finish tasks

If you determine that you are stressed, do not suffer in silence, seek help. Whether it be talk therapy, medication or a combination of the two. 

Cervical Mucus Method Pattern of Tracking Ovulation

Cervical Mucus Method Pattern of Tracking Ovulation

Cervical mucus method help you predict when you’re going to ovulate.

Quick Facts: (from planned parenthood)

• To use the cervical mucus method to prevent pregnancy, you check out your mucus every day and write the results on a chart.
• The changes in your mucus help you figure out when you’re going to ovulate and are able to get pregnant. During your safe days, you can have unprotected vaginal sex. On your unsafe (fertile) days, don’t have vaginal sex, or use another method of birth control.
• It’s best to start this method with the help of an expert, like a doctor, nurse, or a family planning counselor before you become proficient doing it alone.
• When you first starting charting your mucus, it’s best to avoid vaginal sex for 1 whole circle (or use condoms). Sex can make your body produce more or different mucus, which can be confusing when you’re starting out.

Men Age Better: Read These Tips

Men Age Better: Read These Tips

Hey guys! We are all going to get old. While aging is unfortunately inevitable, how you age is optional. Men, age better; what you should strive for is to look good for your age and of cos be healthy. 

Inculcating simple habits from the way you wash your face to the clothes you wear and the friends you keep will help you become healthier, and seemingly knock years off your age. 

Now, what is that have some men looking way younger than their age, and let’s not forget fresher too. According to  Dermatologist Paul Jarrod Frank, listed below are some of the secrets for younger-looking skin.

Men, Age Better:

  • It’s no secret that 90% of wrinkles come from the sun. Gentlemen, slather on a moisturizer with SPF 15 or higher every single day to shield your skin from damaging UV rays, even in the winter.
  • Guys, have purpose in your life; be confident, stand for something. Stressing and giving up on life will age you fast.
  • You should exfoliate twice a week: use a facial scrub to help get rid of dead skin and even out your skin surface.
  • Use an eye cream to tighten the delicate skin around eyes and reduce dark circles and puffiness.
  • Strengthen your skin with retinol because as you age, collagen breaks down and causes skin to sag. Retinol will boost collagen production and cell turnover to firm things up and smooth out fine lines. Tip: Apply it only at nighttime: retinols make your skin sensitive to the sun and don’t forget to use a sunscreen during the day. 
  • You should eat less sugar; it makes you old. So, try to cut back on bad carbs like white bread, processed foods. Instead you should eat more fruits and vegetables.
  • Men, don’t forget to go for your routine health screenings and tests needed to make sure you catch disease and illness early.
Kitchen Sponge: Do’s and Don’ts

Kitchen Sponge: Do’s and Don’ts

When was the last time you replaced your old kitchen sponge? Studies by German researchers found out that the kitchen sponge has more bacteria than a toilet seat…Yuck! And you clean your dishes with it.  According to research report, 362 different bacterial species were detected in the 14 sponges investigated.  

Your kitchen sponge is an ideal breeding ground for microbes because it is warm, it is moist, bacteria can get into those crevices, often times you have food hanging out it. It is a perfect environment for bacteria to thrive. 

How to sanitize your kitchen sponge: 

  • You should clean your sponge daily by tossing it in the dish washer with a drying cycle, or microwave it damp for one minute. However, the smallest and strongest bacteria can survive the microwave. So according to The Good House Institute, the best way to clean your kitchen sponge is with bleach and water: mix 3 quarters of a cup of bleach with a gallon of water, soak the sponge for 5 minutes and rinse.


  • Remember to replace it frequently (every 2-3 weeks) and If your sponge starts to smell at any time, toss it out immediately
  • Wring out your sponge completely after each use and wash off any loose food or debris, then store it in a dry location


  • Clean up spills from ground beef or poultry with your sponge to decrease your chances of spreading harmful foodborne pathogens. Instead, clean with a paper towel or disinfectant wipes
  • Use your sponge to clean your countertop. Germs and bacteria can spread from the sponge to your countertop, so use a paper towel or disinfectant wipes instead.
  • Ignore your dish cloths. You should launder frequently in hot water and dry them on high heat in the dryer. Because they can also harbor harmful bacteria