A Guide to Good Personal Hygiene

Proper grooming and healthy personal habits can help you ward off illnesses and feel good about yourself. Find out which personal hygiene habits should be part of your regular routine.

Mom was right: Good personal hygiene is essential to promoting good health.

Personal hygiene habits such as washing your hands and brushing and flossing your teeth will help keep bacteria, viruses, and illnesses at bay. And there are mental as well as physical benefits. “Practicing good body hygiene helps you feel good about yourself, which is important for your mental health,” notes Donald Novey, MD, an integrative medicine physician with the Advocate Medical Group in Park Ridge, Ill. People who have poor hygiene — disheveled hair and clothes, body odor, bad breath, missing teeth, and the like — often are seen as unhealthy and may face discrimination.

Personal Hygiene: Healthy Habits Include Good Grooming
If you want to minimize your risk of infection and also enhance your overall health, follow these basic personal hygiene habits:

• Bathe regularly. Wash your body and your hair often. “I’m not saying that you need to shower or bathe every day,” remarks Dr. Novey. “But you should clean your body and shampoo your hair at regular intervals that work for you.” Your body is constantly shedding skin. Novey explains, “That skin needs to come off. Otherwise, it will cake up and can cause illnesses.”
• Trim your nails. Keeping your finger and toenails trimmed and in good shape will prevent problems such as hang nails and infected nail beds. Feet that are clean and dry are less likely to contract athlete’s foot, Novey says.
• Brush and floss. Ideally, you should brush your teeth after every meal. At the very least, brush your teeth twice a day and floss daily. Brushing minimizes the accumulation of bacteria in your mouth, which can cause tooth decay and gum disease, Novey says. Flossing, too, helps maintain strong, healthy gums. “The bacteria that builds up and causes gum disease can go straight to the heart and cause very serious valve problems,” Novey explains. Unhealthy gums also can cause your teeth to loosen, which makes it difficult to chew and to eat properly, he adds. To maintain a healthy smile, visit the dentist at six-month intervals for checkups and cleanings.
• Wash your hands. Washing your hands before preparing or eating food, after going to the bathroom, after coughing or sneezing, and after handling garbage, goes a long way toward preventing the spread of bacteria and viruses. Keep a hygiene product, like an alcohol-based sanitizing gel, handy for when soap and water isn’t available.
• Sleep tight. Get plenty of rest — 8 to 10 hours a night — so that you are refreshed and are ready to take on the day every morning. Lack of sleep can leave you feeling run down and can compromise your body's natural defenses, your immune system, Novey says.

Personal Hygiene: Poor Hygiene Hints at Other Issues
If someone you know hasn’t bathed or appears unkempt, it could be a sign that he or she is depressed. “When people are sad or depressed, they neglect themselves,” Novey says. Talking about the importance of proper personal hygiene for preventing illnesses and providing personal hygiene items may help some people. Be candid but sensitive and understanding in your discussions, Novey says. Despite your best efforts, your friend or loved one may need professional help. You should encourage them to see a counselor or doctor if their personal hygiene doesn’t improve.

Personal Hygiene: Good Habits Help Keep You Healthy
For most people, good hygiene is so much a part of their daily routines that they think little about it. They bathe, they brush their teeth, visit the dentist and doctor for regular checkups, and wash their hands when preparing or eating food and handling unsanitary items. To keep those you care about healthy and safe, help them learn, and be sure that they are practicing, good personal hygiene.

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6 Ways to Boost Women's Health

Women's health concerns are a little different from those of men. If you're a woman, these tips will soon have you feeling fit and energetic.

To look and feel your best at every age, it’s important to make smart lifestyle and health choices. Here are six simple things that women can do every day (or with regularity) to ensure good health:

Health Tip #1: Eat a healthy diet. “You want to eat as close to a natural foods diet as you can,” says Donald Novey, MD, an integrative medicine physician with the Advocate Medical Group in Park Ridge, Ill. That means a variety of fresh fruits and vegetables and fewer processed foods. Eat whole grains and high-fiber foods and choose leaner cuts of meat, fish, and poultry. Include low-fat dairy products in your diet as well — depending on your age, you need between 800 and 1,500 milligrams of calcium daily to help avoid osteoporosis, Dr. Novey says. Avoid foods and beverages that are high in calories, sugar, salt, and fat.

Healthy eating will help you maintain a proper weight for your height, which is important because being overweight can lead to a number of illnesses. Looking for a healthy snack? Try some raw vegetables, such as celery, carrots, broccoli, cucumbers, or zucchini with dip made from low-fat yogurt.

If you’re not getting enough vitamins and nutrients in your diet, you might want to take a multivitamin and a calcium supplement to make sure you’re maintaining good health.

Health Tip #2: Exercise. Heart disease is the leading cause of death among women in America, but plenty of exercise can help keep your heart healthy. You want to exercise at least 30 minutes a day, five days a week, if not every day. Aerobic exercises (walking, swimming, jogging, bicycling, dancing) are good for women’s health in general and especially for your heart, says Sabrena Merrill, MS, of Lawrence, Kan., a certified personal trainer and group fitness instructor and a spokeswoman for the American Council on Exercise.

 

Health Tip #3: Avoid risky habits. Stay away from cigarettes and people who smoke. Don’t use drugs. If you drink alcohol, do so in moderation. Most women’s health studies show that women can safely consume one drink a day. A drink is considered to be about 12 to 14 grams of alcohol, which is equal to 12 ounces of beer (4.5 percent alcohol); 5 ounces of wine (12.9 percent alcohol); or 1.5 ounces of spirits (hard liquor such as gin or whiskey, 80-proof).

Health Tip #4: Manage stress. No matter what stage of her life — daughter, mother, grandmother — a woman often wears many hats and deals with a lot of pressure and stress. “Take a few minutes every day just to relax and get your perspective back again,” Novey says. “It doesn’t take long, and mental health is important to your physical well-being.” You also can manage stress with exercise, relaxation techniques, or meditation.

Health Tip #5: Sun safely. Excessive exposure to the sun’s harmful rays can cause skin cancer, which can be deadly. To protect against skin cancer, wear sunscreen with a sun protection factor (SPF) of at least 15 if you are going to be outdoors for more than a few minutes. Even if you wear sunscreen faithfully, you should check regularly for signs of skin cancer. Warning signs include any changes in the size, shape, color, or feel of birthmarks, moles, or freckles, or new, enlarging, pigmented, or red skin areas. If you spot any changes or you find you have sores that are not healing, consult your doctor.

Health Tip #6: Check for breast cancer. The American Cancer Society no longer recommends monthly breast self-exams for women. However, it still suggests them as “an option” for women, starting in their 20s. You should be on the lookout for any changes in your breasts and report any concerns to your doctor. All women 40 and older should get a yearly mammogram as a mammogram is the most effective way of detecting cancer in its earliest stages, when it is most treatable.

A woman’s health needs change as she ages, but the basics of women’s health remain the same. If you follow these six simple healthy living tips, you will improve your quality of life for years to come.

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Multivitamins: Should You Take One?

Food is the best source of most nutrients, but a multivitamin can help provide what your diet doesn't. Find out what to look for in a daily multivitamin.

Our bodies need many different vitamins and minerals to function properly. Vitamins and minerals also offer us protection against a host of ailments, including heart disease and some cancers, such as colon and cervical cancer.

The good news is that we can get most of the vitamins and minerals our bodies need daily by choosing the right foods and eating a wide variety of them. Still, many people take a multivitamin daily as an insurance policy — just to be sure they are getting all the vitamins and minerals that their bodies require.

“A multivitamin is a good idea for the trace elements,” says Donald Novey, MD, an integrative medicine physician with the Advocate Medical Group in Park Ridge, Ill. “You want a multivitamin for all those little things at the bottom of the ingredients list. The ones at the top of the list are familiar and the ones we can’t avoid if we're eating enriched foods. It’s the trace elements at the bottom that are the ones often missing.” Trace elements include chromium, folic acid, potassium, iron, manganese, selenium, and zinc.

Daily Vitamin: Our Needs Change With Age

Vitamin supplements can be particularly important during certain stages of our lives, Dr. Novey says. For example, women in their childbearing years can benefit from folic acid, which decreases the risk of some birth defects. A pregnant woman needs a multivitamin, starting in the first trimester, to ensure that the baby receives proper nutrition. Active and older women can benefit from increased calcium, which can help prevent bone loss and fractures. Vegetarians also can benefit from taking extra calcium, iron, zinc, and vitamins B12 and D.

 

Does it matter what time of day you take a multivitamin? Not really, says Stephen Bickston, MD, AGAF, professor of internal medicine and director of the Inflammatory Bowel Disease Center at Virginia Commonwealth University Health Center in Richmond. However, he says, some people find it helpful to take vitamins at the same time every day. If it becomes part of their routine, they are less likely to forget. Also, he says, some people feel that if they take their vitamin with food, it is less likely to cause stomach upset. “I often recommend that people take a chewable vitamin,” Dr. Bickston says, “because they seem to be well tolerated, even in people who have serious digestive conditions, which is what I deal with in my practice.”

Daily Vitamin: Tips for Shopping for the Right Multivitamin

Do you need to buy brand name vitamins? Novey says vitamins are like any other consumer product: “You get what you pay for.” He suggests shopping for vitamins in health food or natural food stores. Read the label and make sure its expiration date is at least a few months away. The U.S. Food and Drug Administration’s advice on how much to take — or the Recommended Daily Allowance (RDA) — is often written as “% DV” for percentage of daily value on the label. However, be careful because the DVs on the label may not take into consideration the different requirements for age and gender as RDAs do.

Multivitamins can be beneficial, but doctors warn not to be suckered by “mega” vitamins. The amount of vitamins in a standard multi is generally what you need for health benefits. Rarely do people need more than the RDA of any vitamin. When it comes to vitamins, the too-much-of-a-good-thing rule can apply, Bickston says.

Daily Vitamin: Ensuring Good Health

Clearly, eating a variety of fresh fruits and vegetables, whole grains, fish, lean meats and poultry, and low-fat dairy products is the best way to get your daily dose of vitamins and nutrients to keep your body functioning properly and to ward off illnesses. But taking a multivitamin daily is a good backup plan, and an easy way to fill in any gaps in your diet.

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How to Eat a Healthy Diet

In order to keep yourself in the best shape possible, it's essential to eat a healthy diet. Find out exactly what you should be eating on a regular basis.

If you are what you eat, it follows that you want to stick to a healthy diet that’s well balanced. “You want to eat a variety of foods,” says Stephen Bickston, MD, AGAF, professor of internal medicine and director of the Inflammatory Bowel Disease Center at Virginia Commonwealth University Health Center in Richmond. “You don’t want to be overly restrictive of any one food group or eat too much of another.”

Healthy Diet: The Building Blocks
The best source of meal planning for most Americans is the U.S. Department of Agriculture (USDA) and U.S. Department of Health and Human Services Food Pyramid. The pyramid, updated in 2005, suggests that for a healthy diet each day you should eat:

• 6 to 8 servings of grains. These include bread, cereal, rice, and pasta, and at least 3 servings should be from whole grains. A serving of bread is one slice while a serving of cereal is 1/2 (cooked) to 1 cup (ready-to-eat). A serving of rice or pasta is 1/2 cup cooked (1 ounce dry). Save fat-laden baked goods such as croissants, muffins, and donuts for an occasional treat.
• 2 to 4 servings of fruits and 4 to 6 servings of vegetables. Mostfruits and vegetables are naturally low in fat, making them a great addition to your healthy diet. Fruits and vegetables also provide the fiber, vitamins, and minerals you need for your body’s systems to function at peak performance. Fruits and vegetables also will add flavor to a healthy diet. It's best to serve them fresh, steamed, or cut up in salads. Be sure to skip the calorie-laden toppings, butter, and mayonnaise, except on occasion. A serving of raw or cooked vegetables is equal to 1/2 cup (1 cup for leafy greens); a serving of a fruit is 1/2 cup or a fresh fruit the size of a tennis ball.
• 2 to 3 servings of milk, yogurt, and cheese. Choose dairy products wisely. Go for fat-free or reduced-fat milk or cheeses. Substitute yogurt for sour cream in many recipes and no one will notice the difference. A serving of dairy is equal to 1 cup of milk or yogurt or 1.5 to 2 ounces of cheese.
• 2 to 3 servings of meat, poultry, fish, dry beans, eggs, and nuts.For a healthy diet, the best ways to prepare beef, pork, veal, lamb, poultry, and fish is to bake or broil them. Look for the words “loin” or “round” in cuts of meats because they're the leanest. Remove all visible fat or skin before cooking, and season with herbs, spices, and fat-free marinades. A serving of meat, fish, or poultry is 2 to 3 ounces. Some crossover foods such as dried beans, lentils, and peanut butter can provide protein without the animal fat and cholesterol you get from meats. A ¼ cup cooked beans or 1 tablespoon of peanut butter is equal to 1 ounce of lean meat.
• Use fats, oils, and sweets sparingly. No diet should totally eliminate any one food group, even fats, oils, and sweets. It’s fine to include them in your diet as long as it’s on occasion and in moderation, Bickston says.

Healthy Diet: Eat Right and the Right Amount
How many calories you need in a day depends on your sex, age, body type, and how active you are. Generally, active children ages 2 to 8 need between 1,400 and 2,000 calories a day. Active teenage girls and women can consume about 2,200 calories a day without gaining weight. Teenage boys and men who are very active should consume about 3,000 calories a day to maintain their weight. If you're not active, you calorie needs drop by 400 to 600 calories a day.

The best way to know how much to eat is to listen to your body, says Donald Novey, MD, an integrative medicine physician with the Advocate Medical Group in Park Ridge, Ill. “Pull away from the table when you’re comfortable but not yet full. Wait about 20 minutes,” he says. “Usually your body says, ‘That’s good.’ If you’re still hungry after that, you might want to eat a little more.”

Healthy Diet: Exercise Is Part of the Plan
At the bottom of the new USDA food pyramid is a space for exercise. Exercise is an important component of a well-balanced diet and good nutrition. You can reap "fabulous rewards," says Dr Novey, just by exercising and eating “a healthy diet of foods that nature provides.”

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Drinking Alcohol: Health Boost or Health Risk?

When it comes to alcohol, how much is too much? Find out what the experts recommend and how to recognize the signs that you're drinking too much.

A large number of studies have shown that moderate alcohol intake can lower the risk of cardiovascular disease in men and women. Moderate drinking means one drink per day for women and one to two for men, says Donald Novey, MD, an integrative medicine physician with the Advocate Medical Group in Park Ridge, Ill. “The difference in amounts is because of how men and women metabolize alcohol,” Dr. Novey explains.

“When you say one drink, the size of that drink matters,” Novey adds. According to the U.S. Department of Agriculture one drink is equal to:

• 12 ounces of beer or
• 5 ounces of wine or
• 1½ ounces of spirits (hard liquor such as gin or whiskey, 80-proof)

The Dangers of Drinking Too Much

Unfortunately, some people can’t stop at just one or two drinks. Too much alcohol can result in serious health consequences. Heavy alcohol intake can damage the liver, causing cirrhosis, a fatal disease. Excessive drinking also can raise blood pressure and damage the heart, and is linked to many different cancers, including mouth, esophagus, breast, prostate, and colorectal cancers. The health risks are even greater for those who not only drink but smoke as well.

The consequences of excessive drinking can be serious not only for the alcoholic, but also for their friends, family, and even innocent bystanders. According to the National Institute of Alcohol Abuse and Alcoholism, more than 16,000 people die each year in automobile accidents that involve drunken drivers. Other data indicates that one in three violent crimes involves the use of alcohol and as many as three out of four violent incidents against a spouse involve alcohol. “Alcohol is a depressant. It makes people sad over time, not happy,” Novey says. When depressed, people can do some rather unfortunate things to themselves and their loved ones.

 

Signs of Alcohol Abuse

How can you tell if you or someone you know might have a drinking problem? Physicians often use the CAGE test, which involves four simple questions, Novey says:

• Cutting down. Have you ever felt you should cut down on your drinking?
• Annoyance by criticism. Have people annoyed you by criticizing your drinking?
• Guilty feeling. Have you ever felt guilty about drinking alcohol?
• Eye-openers. Have you ever had a drink first thing in the morning to steady your nerves or to get rid of a hangover (an “eye-opener”)?

If the answer to just one of these questions is yes, a drinking problem is likely and professional help is needed, Novey says.

Other signs of a drinking problem:

• You find you can’t stop drinking once you start.
• You’re having problems at work or at school.
• Other people notice your drinking and comment on it.
• You can’t remember what you did when you were drinking alcohol.

Moderation Rules

Consuming no more than one drink a day for women and no more than two drinks for men is safe, and perhaps even heart healthy. On the other hand, excessive drinking can have serious consequences. If you think you may have a drinking problem or suspect that someone you love does, seek professional help. Contact your family physician or a support group for substance abuse before irreparable damage is done.

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Seat Belts: How They Save Lives

Do you snap in your seat belt as soon as you get in the car? Do your children have the right safety seats for their weight and age? If you've answered no, even just once, you need to read on.

It's been proven time and again, on back roads and superhighways: A seat belt can save a life in a car accident. According to the National Highway Traffic Safety Administration (NHTSA), more than 15,000 lives are saved each year in the United States because drivers and their passengers were wearing seat belts when they were in accidents.

Seat Belt Safety: 5-Way Protection

“Seat belts prevent occupants of the vehicle from serious injury in five ways,” says Angela Osterhuber, director of the Pennsylvania Traffic Injury Prevention Project in Media, Pa. A seat belt:

• Keeps the occupants of the vehicle inside. “It’s clearly a myth that people are better off being thrown clear from the crash,” Osterhuber says. “People thrown from a vehicle are four times more likely to be killed than those who remain inside.”
• Restrains the strongest parts of the body. “Restraints are designed to contact your body at its strongest parts. For an older child and adult, these parts are the hips and shoulders, which is where the seat belt should be strapped,” Osterhuber says.
• Spreads out any force from the collision. “Lap-and-shoulder belts spread the force of the crash over a wide area of the body. By putting less stress on any one area, they can help you avoid serious injury,” Osterhuber says. A shoulder strap also helps keep your head and upper body away from the dashboard, steering wheel, and other hard interior parts of the automobile should you stop suddenly or be hit by another vehicle.
• Helps the body to slow down. “What is it that causes injury? A quick change in speed,” Osterhuber says. “Seat belts help extend the time it takes for you to slow down in a crash.”
• Protects your brain and spinal cord. A seat belt is designed to protect these two critical areas. “Head injuries may be hard to see immediately, but they can be deadly,” Osterhuber says. Likewise, spinal cord injuries can have serious consequences.

Seat Belt Safety: Buckle Up Correctly

Adjusting your seat belt properly is a must: Getting the right fit is as important as wearing it. The strap that goes across your lap should fit snugly over your hips and upper thigh area. “If the belt rides up on the stomach, it could cause serious injuries in a crash,” Osterhuber says.

 

Shoulder belts should rest securely across your chest and shoulders between your breasts. Don’t ever let the strap fall across your neck or face and never place the strap under your arms or behind your back. “Any one of these positions can cause serious injury,” Osterhuber says.

Seat Belt Safety: Rules for Infants and Children

Children are not small adults — they need specialized protection in a moving vehicle. “Their skeletal structure is different,” Osterhuber says. Age, height, and weight determine the safest way for a child to travel.

According to the American Academy of Pediatrics, here’s how to select the right option for your child:

• Rear-facing child safety seat. Children under age 1 and those who weigh less than 20 pounds should sit in rear-facing, child safety seats approved by the National Highway Traffic Safety Administration (NHTSA). The seats should be placed in the backseat of the car.
• Forward-facing child safety seat. Children older than 1 who weigh more than 20 pounds should ride in forward-facing child safety seats. The seat should be placed in the rear of the vehicle until the child reaches the upper weight or height limit of the particular seat. Typically, a child will outgrow a safety seat around age 4 and once she reaches about 40 pounds.
• Booster seat. Children age 4 and older who weigh more than 40 pounds should ride in booster seats. A child can safely progress to a seat belt when the belt fits properly across the upper thighs and chest. “This is usually at age 8 or when they are at least 4 feet 9 inches tall,” Osterhuber says.
• Seat belt. When children outgrow their booster seats, they can use seat belts, but they still should sit in the back of the vehicle. “Really, all children should be riding in the backseat of the car until they are at least 13 years old,” Osterhuber says.

Seat Belt Safety: A Clear Message

The National Safety Council recently reported a drop in traffic fatalities for 2008, indicating a record low since the 1920s when it began publishing statistical reports. One reason given for the decline is the increased use of seat belts.

It takes only a few seconds to buckle up once you get in the car. Why wouldn’t you?

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Finding Fitness: 10 Ways to Fit In Exercise

The "E" word can make you cringe, but exercise is really necessary. Besides, it can be fun: Learn how to squeeze fitness into your busy day.

The benefits of regular exercise are unrivaled: Physical activity can help you lose weight and prevent a host of ailments, including heart disease, diabetes, and osteoporosis. Being fit also can help you stay mentally sharp.

While most people know they should exercise, you may not know where to start or how to fit it into a busy schedule. The American College of Sports Medicine (ACSM) and the American Heart Association (AHA) recommend that healthy adults get at least 150 minutes of moderate-intensity aerobic activity spread out over five days a week, or 20 minutes of vigorous-intensity aerobic activity on each of three days a week.

“This is something we recommend to all Americans,” says Gerald Fletcher, MD, a cardiologist at the Mayo Clinic in Jacksonville, Fla., and a spokesman for the AHA.

An ideal fitness routine also includes resistance or weight training to improve muscle strength and endurance. The ACSM and the AHA recommend that most adults engage in resistance training at least twice a week.

Finding Fitness: 10 Ways to Get in Exercise 

 

Sometimes the problem isn’t motivation — it’s simply finding the time. But scheduling exercise isn’t as difficult as you might think. Here are 10 ways to get you moving more often:

1. Be less efficient. People typically try to think of ways to make daily tasks easier. But if we make them harder, we can get more exercise, says Sabrena Merrill, MS, of Lawrence, Kan., a certified personal trainer, group fitness instructor, and spokeswoman for the American Council on Exercise (ACE). “Bring in the groceries from your car one bag at a time so you have to make several trips,” Merrill says. “Put the laundry away a few items at a time, rather than carrying it up in a basket.”
2. Shun labor-saving devices. Wash the car by hand rather than taking it to the car wash. “It takes about an hour and a half to do a good job, and in the meantime you’ve gotten great exercise,” Merrill says. Use a push mower rather than a riding mower to groom your lawn.
3. Going somewhere? Take the long way. Walking up or down a few flights of stairs each day can be good for your heart. Avoid elevators and escalators whenever possible. If you ride the bus or subway to work, get off a stop before your office and walk the extra distance. When you go to the mall or the grocery store, park furthest from the entrance, not as close to it as you can, and you'll get a few extra minutes of walking — one of the best exercises there is, Dr. Fletcher says. “Walking is great because anyone can do it and you don’t need any special equipment other than a properly fitting pair of sneakers.”
4. Be a morning person. Studies show that people who exercise in the morning are more likely to stick with it. As Merrill explains, “Are you going to feel like exercising at the end of a hard day? Probably not. If you do your workout in the morning, you’re not only more likely to do it, but you'll also set a positive tone for the day.”
5. Ink the deal. Whether morning, afternoon, or evening, pick the time that is most convenient for you to exercise and write it down in your daily planner. Keep your exercise routine as you would keep any appointment.
6. Watch your step. Investing in a good pedometer can help you stay motivated. “If you have a pedometer attached to your waist and you can see how many steps you’ve taken, you’ll see it doesn’t take long to walk 5,000 steps and you will be inspired,” Merrill says. And building up to 10,000 steps a day won’t seem like such a daunting a task.
7. Hire the right help. While weight training is important, if you don’t know what you’re doing, you run the risk of injuring yourself or not being effective, Merrill says. It’s best to get instructions from a personal trainer at the gym. You also can buy a weight-training DVD and follow along in your living room.
8. Keep records. Grab a diary or logbook, and every day that you exercise, write down what you did and for how long. Your records will make it easy for you to see what you’ve accomplished and make you more accountable. Blank pages? You’d be ashamed.
9. Phone a friend. Find someone who likes the same activity that you do — walking in the neighborhood, riding bikes, playing tennis — and make a date to do it together. “Exercising with a friend or in a group can be very motivating,” Fletcher says. “You are likely to walk longer or bike greater distances if you’re talking to a friend along the way. The time will go by faster.” Don’t have a buddy who is available? Grab an MP3 player and listen to your favorite music or an audio book while exercising.
10. Do what you like. Whatever exercise you choose, be sure it’s one that you enjoy. You’re more likely to stick with it if it’s something you have fun doing rather than something you see as a chore, Fletcher says.

If you can’t fit 30 minutes a day into your schedule, get more exercise simply by being less efficient with your chores and adding a little extra walking distance everywhere you go. However, if you pick an activity you like, finding time for fitness will become effortless and the rewards enormous.

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The Health Benefits of Water

We all need water to survive, but how exactly does it help?

Did you know that your body weight is approximately 60 percent water? Your body uses water in all its cells, organs, and tissues to help regulate its temperature and maintain other bodily functions. Because your body loses water through breathing, sweating, and digestion, it's important to rehydrate by drinking fluids and eating foods that contain water. The amount of water you need depends on a variety of factors, including the climate you live in, how physically active you are, and whether you're experiencing an illness or have any other health problems.

Water Protects Your Tissues, Spinal Cord, and Joints

Water does more than just quench your thirst and regulate your body's temperature; it also keeps the tissues in your body moist. You know how it feels when your eyes, nose, or mouth gets dry? Keeping your body hydrated helps it retain optimum levels of moisture in these sensitive areas, as well as in the blood, bones, and the brain. In addition, water helps protect the spinal cord, and it acts as a lubricant and cushion for your joints.

Water Helps Your Body Remove Waste

Adequate water intake enables your body to excrete waste through perspiration, urination, and defecation. The kidneys and liver use it to help flush out waste, as do your intestines. Water can also keep you from getting constipated by softening your stools and helping move the food you've eaten through your intestinal tract. However, it should be noted that there is no evidence to prove that increasing your fluid intake will cure constipation.

 

Water Aids in Digestion

Digestion starts with saliva, the basis of which is water. Digestion relies on enzymes that are found in saliva to help break down food and liquid and to dissolve minerals and other nutrients. Proper digestion makes minerals and nutrients more accessible to the body. Water is also necessary to help you digest soluble fiber. With the help of water, this fiber dissolves easily and benefits your bowel health by making well-formed, soft stools that are easy to pass.

Water Prevents You From Becoming Dehydrated

Your body loses fluids when you engage in vigorous exercise, sweat in high heat, or come down with a fever or contract an illness that causes vomiting or diarrhea. If you're losing fluids for any of these reasons, it's important to increase your fluid intake so that you can restore your body's natural hydration levels. Your doctor may also recommend that you drink more fluids to help treat other health conditions, like bladder infections and urinary tract stones. If you're pregnant or nursing, you may want to consult with your physician about your fluid intake because your body will be using more fluids than usual, especially if you'rebreastfeeding.

How Much Water Do You Need?

There's no hard and fast rule, and many individuals meet their daily hydration needs by simply drinking water when they're thirsty, according to a report on nutrient recommendations from the Institute of Medicine of the National Academies. In fact, most people who are in good physical health get enough fluids by drinking water and other beverages when they're thirsty, and also by drinking a beverage with each of their meals, according to the Centers for Disease Control and Prevention. If you're not sure about your hydration level, look at your urine. If it's clear, you're in good shape. If it's dark, you're probably dehydrated.

Fast Facts

The body loses water through breathing, sweating, anddigestion, which is why it's important to rehydrate by drinking fluids and eating foods that contain water.

Most people who are in good physical health get enough fluids by drinking water and other beverages when they're thirsty, and also by drinking a beverage at mealtime.

Women who are pregnant ornursing may want to consult with their physician about increasing fluid intake.

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7 Ways to Make Water Taste Better

Simple tips for livening up your drinking water

Not everybody has a taste for water, but we all need it to ensure that our bodies continue functioning properly. If you want to drink more water, but aren't crazy about the taste (or lack thereof), here are some tips that can make it more enjoyable:

1. Add fresh fruit. Citrus fruits, such as lemons, limes, and oranges, are classic water enhancers, but other fruit flavors might also tempt your taste buds. Try crushing fresh raspberries or watermelon into your water, or adding strawberry slices. Cucumber and fresh mint are refreshing flavors as well — especially in summer.

2. Use juice. Any fruit juice can be a good base flavor for water, but tart juices, like cranberry, pomegranate, grape, and apple, are especially delicious. Go for juices that are all natural, with no added sugars. And remember: Fruits and their juices don't just taste good — they contain vitamins and antioxidants that can benefit your health too.

3. Make it bubbly. Many people prefer sparkling to still water. If plain old water isn't inspiring to you, try a naturally effervescent mineral water — which will give you the added benefit of minerals. Or try bubbly seltzer, a carbonated water. You can add fresh fruit or natural juice flavors to your seltzer, as suggested above, or look for naturally flavored seltzers at your local market. If you become a seltzer devotee, you might want to consider getting a seltzer maker for your home.

4. Get creative with ice. Some say that ice water tastes better than water served at room temperature. If that's so, flavored ice cubes may make an even better drink. Use some of the flavoring suggestions above and start experimenting with fresh fruit, mint, or cucumber ice cubes. Simply chop your additive of choice, add it to your ice cube tray along with water, then freeze. You may also consider juice, tea, or coffee cubes. If you want to be more creative, use ice cube trays that come in fun shapes, like stars, circles, or even fish.

5. Drink tea. Herbal, fruit, green, white, and red teas are generally considered to be better for you than black teas (or coffee, for that matter) because they contain little to no caffeine. And there are countless flavors of these teas to choose from. Start with the selection at your local market or health food store. If you're interested in pursuing more exotic flavors and sophisticated teas, start researching the vast array of specialty teas that come from all parts of the globe.

6. Try bouillons, broths, and consommés. If your palate leans toward the savory, you may pass on tea and start sipping one of these hot and savory liquids instead. Choose low-fat and low-sodium versions for maximum health benefits. Because soup is water-based, a cup of hot soup will count toward your daily fluid consumption.

7. Add fast flavor. If you're looking for a quick-and-easy flavor booster, you might also consider sugar-free drink mixes, and flavor cartridges that can be used with your faucet filter system.

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Study at a World Top 300 University this September

Plymouth University International College’s representative will be at the BCIE Abuja office on the 31st of July between 11am and 3pm for a face-to-face conversation about course options and the excellent facilities on offer.

PUIC and Plymouth University are delighted to announce the "Plymouth University Pathway Scholarship Scheme" for September 2015. We are offering a GBP £1500 tuition fee reduction to a limited number of suitably qualified applicants for our September 2015 intake.

This scholarship applies to students applying for our University Foundation entry point only! For further information about the range of courses available, please visit our website at www.plymouth.ac.uk/puic or contact one of our representatives where you live.

To make a FREE application or for more information Please contact our BCIE Representative in Abuja: 24B Djibouti Crescent, off Freetown Street behind Rockview Hotel, the 5th House after Zartech Wuse 2,Abuja

Mob: 080-6678-8636 Tel: 09-461-4900 / 09-093478930 Email: abuja@bcie.co.uk
* #273 - Times Higher Education World University Rankings 2014/2015

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Photos: Kanye West throws his mic and storms off stage at Toronto event

At the closing ceremony of Pan America Games which took place in Toronto, Canada last night, Kanye'smic stopped working towards the end of his performance, leaving him frustrated and mad. After a few seconds of trying to get it to work and gesturing to the crowd, Kanye threw the mic and left the stage.

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The Answer To Your Transportation Problems Is Here: Introducing to you Best City Drivers!

Picture yourself going out for an occasion or returning home from work in your car. Traffic everywhere. But you are in the owners corner. In your own car.

Yes, you can now totally have your cake and eat it; or in this case, ride in your car and be driven. Best City Drivers are making it happen! The idea is to bring car owners in contact with competent drivers and offer the car owners the chance to rent the driver for a couple of hours or for the entire day.

Driving endlessly in traffic has always been a major pain point for working class people behind the wheel of their cars. It’s the same pain that has caused a lot of working class people to opt for other transport services, and taxi hailing despite having their own cars. This has largely contributed to Uber’s growing adoption in Lagos.  Due to the perfect cocktail of your car and a Best City Driver, chauffeur fees are able to be provided at a cut price whether you are looking to get to work, a bar, concert, the market, weddings or wherever without breaking a sweat or breaking the bank.

Founded by young female tech duo, Temi Ajibola and Titi Adeniyi, Best City Drivers already has in its armor, silent partners seasoned in the startup/tech scene.  Although Best City Drivers debuted without a mobile app, (developing one is already in the works) at the time of this publication, booking a driver is already possible by visiting www.bestcitydrivers.com and that proves impressive as the startup can already brag widespread patronage and multiple corporate partnerships.

Co-Founder of Best City Drivers, Temi Ajibola, states,”We have been on this journey for more than a year and Its not been easy, as security is very critical and we have to ensure the safety of both the driver and our clients as well. Since we began operations the feedback we have gotten has been overwhelming. The mentions we have received in the social media circles have also been super encouraging. We appreciate all the feedback and it’s a must I mention that we have also taken extra steps to cool a couple of concerns aired by customers.”

With regards to security, an aspect of transportation people are constantly skeptical about, Titi stresses that all Best City Drivers undergo thorough scrutiny and back up checks before being registered on the platform. “We have also partnered with the Nigerian police force to further help in achieving this exhaustive examination. Coming to the area of insurance and breakdown covers we are in partnership with a multinational firm which will be disclosed once the time is right. At BCD we totally aim to please”

Stand a chance to win free drive hours! Follow @BestCityDrivers on Facebook, Twitter and Instagram stating why you need a Best City Driver with the hashtag #INeedABestCityDriver! Winners will be announced on the aforementioned social channels so be sure to follow and join in on the conversation. To rent a driver and make further enquiries call 07036911189 now.

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Bobbi Kristina's death now officially a murder investigation

The investigation into the circumstances that led to Bobbi Kristina's death yesterday Sunday July 26 has just been amped up ... It is now officially a homicide investigation. TMZ reports below...

Law enforcement sources tell us, both the D.A. and the cops are treating the mystery as foul play, and Bobbi Kristina's boyfriend, Nick Gordon, continues to be a person of interest. Although months have separated the incident in which Bobbi Kristina was found submerged in her bathtub from her death Sunday, law enforcement is confident there will be no problem finding a direct link between the 2, and they have felt from the beginning there was foul play.

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Funiber on-line Phd, Masters & Specialization Programs

Since 1997, the Ibero-american University Foundation (Funiber) has been offering online PhD, masters and specializationprograms which are certified and awarded by official universities.

PROGRAMS AVAILABLE IN ENGLISH: 

• Master’s in Strategic Management 

• Master’s in Business Management and Audits 

• Master’s in Teaching English as a Foreign Language (TEFL) 

• International Master’s in Diet and Nutrition 

• Master’s in Strategic Management of Health Organizations 

• Master’s in Physical Activity and Health 

• Doctorate in Education 

* More courses to be available in English as from 2016.

Objectives

- Disseminate knowledgeof high quality in a global-scale by overcoming the restrictions of time and space, and providingstudy scholarships.

- Train individualsable to learn by themselves, in response to the demands of society and the formation.

- Encourage and promote lifelong learningand transfer knowledge and technology in5 languages.

International Presence

FUNIBERhas presence in more than 30 countries in Europe, Latin America, Africa and Asia. Today, the foundation has signed agreements with more than 60 prestigious international universities and more than 85,000 students have successfully completed their programs.

Scholarships

The Ibero-american University Foundation (FUNIBER) throughout its history has been fulfilling its mission and social responsibility that anyone should never abandon their studies becauseof economic shortcomings by offering the FUNIBER SCHOLARSHIP.

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US trip: APC cabals want to hijack economy from Buhari - Femi Falana

Human right lawyer, Femi Falana (SAN), on Monday, said President Buhari was under pressure by some political forces in the All Progressives Congress
to hijack his economic policies and ensure they are under the control of a few cabals.

He spoke during the public presentation of a book entitled: “Economic diplomacy and Nigeria’s foreign policy”, written by the immediate chairman, Board of Tertiary Education Trust Fund and chieftain of the Peoples Democratic Party, Dr. Musa Babayo.

Falana who was obviously reacting to Buhari's recent state visit to the United States of America, where some Nigerian businessmen and industrialist were allegedly turned down from having audience with President, said these development may have accounted for why the President has not been forthcoming with his economic agenda two months after his inauguration.

He said the President has been inundated with numerous suggestions on how to handle the nation's cash cow,the Nigerian National Petroleum Corporation (NNPC), especially on issues bothering on corruption against the agency,but noted that their argument clearly lacked merit.

He said, "The national planning have been abandoned for market forces by those who control our country, and what is going on now, even from the APC, there are people that are mounting pressure on President Buhari to continue to run the economy of Nigeria in the interest of a few people and in the personal minority interest of captains of industry without industry.

"But I think the President answered them last week; you know their campaign now is that "you must remove fuel subsidy, you must devalue the currency, you must privatize NNPC of all institutions" and the President said "I am not going to privatize NNPC, I will break it into two for effective performance," which I think is the best for our country".

He also slammed those accusing Buhari's administration of lacking clear focus and direction,saying the new government has activated a constitutional provision which would ensure that all cases of corruption emanating from the anti-graft agencies would be dispensed with in the law court within a maximum of six months time frame.

The human right lawyer said government has a duty to cut cost of governance by first pruning down the number of embassies in other countries.

"There's an area that we need to develop now that the government is trying to cut cost. We have too many embassies all over the world. I got to a country in Africa recently and discover that the country has a population of about 300,000 and we have an embassy there.

"We have embassies in the 16 member state of West Africa and in all African countries. I think we have to do something about that,"he said.

Also speaking, a former Minister of Foreign Affairs, Prof. Ibrahim Gambari, said decades of talks on diversification of the economy from a mono-economy should now be translated into concrete actions.

According to him, following the new global realities and power configuration, there is an urgent need to bring together all major stakeholders to foster better economic management.

He said government must tackle headlong the current socio-economic challenges,such as high poverty level,huge youth unemployment and perennial disconnect between the government and the citizens has invariably led to high levels of distrust on the leaders and the rest of the citizens.

The Executive Director, Human Rights Monitor, Festus Okoye, called on the President to implement the report of the 2014 national conference.

He said, “Since the last all Nigerian conference on foreign policy, nothing has been said about it. In Nigeria, everything takes us by surprise. You cannot embark on good and effective foreign policy if everything take us by surprise. In Nigeria, EFCC makes arrests before prosecution and that has been the trend.

“But I think that aspect should also be looked into. You can't embark on effective economic diplomacy if it does not fall within the ambit of the law. Also, the fact that there is a new government doesn't mean everything about the old government should be thrown away.


“For us to move forward, the current regime should take things that are worthy in the national conference and drop what it deems unworthy.”

Former Secretary to the Government of the Federation, Alhaji Yahayale Ahmed, bemoaned the state of many Nigerian foreign missions saying "almost half of our missions oversea are in deplorable condition"

He also emphasised the need for the present government to critically review the number of embassies Nigeria has abroad.

Ahmed lamented that the present condition of almost one and a half of the embassies cannot lead to any meaningful foreign relations and economic diplomacy.

His words: "We have to get the management of our resources right in this country. When we abandoned national planning, when we can predict the second Onitsha bridge will start and complete in a certain time, we are improving. We just make every developmental issue political. At the time of campaign we will go and say Onitsha bridge will be completed.

"We come back, sit down, by the time we realize we have not even started the construction and another period of election we will go back and say that this time this bridge will be completed. But if it is well placed in the national plan, you have for the next five years, the amount of time it is going of take, the spread of funding and those that will manage it. This was attempted during Yar'Adua administration.

"I recommend that we should return to the national development plans. I as Secretary to Government then would not influence road to be constructed in my village if it was not in the plan. Secondly, there's a need to take a critical look at the number of embassies we have and their funding. In a situation whereby the economic desk is bringing for people who are visiting, buying papers, I wonder what kind of economic diplomacy they are going to bring when they are not fully provided for.

"Almost one and a half of our missions oversea are just in a very deplorable condition. We cannot talk of really propagating foreign policy in that kind of condition. We should in the interim suffer as a nation before we enjoy."

The President, Partners for Electoral Reforms, Ezenwa Nwagwu, said Buhari’s recent visit to US was hasty.

“I think that Buhari's visit to US is hasty, we have been finished if compared with President Barack Obama's visit to Kenya and we have been dwarfed. I don't think it is right for the President to visit US without ministers.

“Indians and Asians have taken over our country, I'm disturbed by our public relations practitioners, especially the way they eulogize these encomiums on them immediately they arrive the country. In this whole mantra of change, there is no successful economic policy without the people”, he emphasised.

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