Category: Tips

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Tips

How to Protect Yourself & Others

Older adults and people who have severe underlying medical conditions like heart or lung disease or diabetes seem to be at higher risk for developing serious complications from COVID-19 illness. More information on Are you at higher risk for serious illness.head side cough light icon

Know how it spreads

  • There is currently no vaccine to prevent coronavirus disease 2019 (COVID-19).
  • The best way to prevent illness is to avoid being exposed to this virus.
  • The virus is thought to spread mainly from person-to-person.
    • Between people who are in close contact with one another (within about 6 feet).
    • Through respiratory droplets produced when an infected person coughs, sneezes or talks.
    • These droplets can land in the mouths or noses of people who are nearby or possibly be inhaled into the lungs.
    • Some recent studies have suggested that COVID-19 may be spread by people who are not showing symptoms.

Everyone Should

Wash your hands often

  • Wash your hands often with soap and water for at least 20 seconds especially after you have been in a public place, or after blowing your nose, coughing, or sneezing.
  • It’s especially important to wash:
    • Before eating or preparing food
    • Before touching your face
    • After using the restroom
    • After leaving a public place
    • After blowing your nose, coughing, or sneezing
    • After handling your mask
    • After changing a diaper
    • After caring for someone sick
    • After touching animals or pets
  • If soap and water are not readily available, use a hand sanitizer that contains at least 60% alcohol. Cover all surfaces of your hands and rub them together until they feel dry.
  • Avoid touching your eyes, nose, and mouth with unwashed hands.

Avoid close contact

Cover your mouth and nose with a mask when around others

  • You could spread COVID-19 to others even if you do not feel sick.
  • The mask is meant to protect other people in case you are infected.
  • Everyone should wear a mask in public settings and when around people who don’t live in your household, especially when other social distancing measures are difficult to maintain.
    • Masks should not be placed on young children under age 2, anyone who has trouble breathing, or is unconscious, incapacitated or otherwise unable to remove the mask without assistance.
  • Do NOT use a mask meant for a healthcare worker. Currently, surgical masks and N95 respirators are critical supplies that should be reserved for healthcare workers and other first responders.
  • Continue to keep about 6 feet between yourself and others. The mask is not a substitute for social distancing.

Cover coughs and sneezes

  • Always cover your mouth and nose with a tissue when you cough or sneeze or use the inside of your elbow and do not spit.
  • Throw used tissues in the trash.
  • Immediately wash your hands with soap and water for at least 20 seconds. If soap and water are not readily available, clean your hands with a hand sanitizer that contains at least 60% alcohol.

Clean and disinfect

Monitor Your Health Daily

  • Be alert for symptoms. Watch for fever, cough, shortness of breath, or other symptoms of COVID-19.
  • Take your temperature if symptoms develop.
    • Don’t take your temperature within 30 minutes of exercising or after taking medications that could lower your temperature, like acetaminophen.
  • Follow CDC guidance if symptoms develop.
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Tips

COVID-19 safety: Tips for travel, restaurants, and the gym

As communities lift stay-at-home restrictions, it’s important to keep taking steps to protect yourself from COVID-19. Find out how to safely travel, visit restaurants, go to the gym and more during reopening.

If coronavirus disease 2019 (COVID-19) stay-at-home restrictions are easing in your community, you might wonder how to visit public places and protect your health. Here’s what you need to know.

Before you head out

Follow guidance where you live. In the U.S., activity restrictions vary among cities and states. Before you head out, check your city or state health department’s website for information about local restrictions aimed at preventing the spread of the COVID-19 virus.

The best way to protect yourself from the COVID-19 virus is to avoid exposure. If you go out, wear a cloth face covering. Keep a distance of about 6 feet (2 meters) from others if the COVID-19 virus is spreading in your community, especially if you have a higher risk of serious illness. Avoid close contact with anyone who is sick or has symptoms. Also, avoid large events and mass gatherings.

In addition, practice good hygiene. Wash your hands often with soap and water for at least 20 seconds, or use an alcohol-based hand sanitizer that contains at least 60% alcohol. Cover your mouth and nose with your elbow or a tissue when you cough or sneeze and then wash your hands or use hand sanitizer. Also, avoid touching your eyes, nose and mouth.

If you feel sick, stay home. Don’t visit public areas unless you’re going to get medical care. Avoid taking public transportation if you’re sick.

And if you’re at higher risk of serious illness, don’t head out into the community just yet. It’s safer to stay home. If other members of your household return to work or visit places where social distancing isn’t possible, it’s recommended that they isolate themselves from you.

Safety tips for public places

Beyond taking general precautions to prevent COVID-19, consider specific safety tips for visiting different public places.

Traveling

Before traveling check the websites of the U.S. Centers for Disease Control and Prevention (CDC) and the World Health Organization (WHO) for health advisories and self-quarantine requirements. Consider checking the U.S. Transportation Security Administration’s website and your airline’s website for additional guidance.

Consider the risks associated with different types of travel. There might be a risk of getting the COVID-19 virus on a crowded flight if other travelers on board are infected. On a bus or train, sitting or standing within 6 feet (2 meters) of others for a prolonged period can put you at risk of getting or spreading the COVID-19 virus. Traveling by car or recreational vehicle often involves stops that could put you in close contact with infected people.

If you’re planning on booking a hotel room, check the hotel’s website to learn about precautions being taken and if amenities, such as the gym or restaurant, will be open. Bring cleaning supplies with you. When you get to your room, disinfect all high-touch surfaces, such as light switches, sink faucet handles, door knobs and the remote control. Wash plates, cups or silverware (other than pre-wrapped plastic) before using. Also, confirm the hotel’s cancellation policy before making a booking.

Restaurants

Before you eat at a restaurant, check the restaurant’s safety practices. Are the employees wearing cloth face coverings, regularly disinfecting high-touch surfaces and practicing social distancing? Is there good ventilation? Are tables set far enough apart from each other to allow for social distancing? Is the menu digital or disposable?

Ideally, the restaurant won’t offer salad bars, buffets and drink-filling stations that require people to use common utensils or dispensers. If you need to wait in line for service, maintain a distance of at least 6 feet (2 meters) from others. If possible, use touchless payment.

When ordering takeout, try to pay online or over the phone to limit contact with others. If you’re having food delivered, ask for it to be left outside your home in a safe spot, such as the porch or your building’s lobby. Otherwise, stay at least 6 feet (2 meters) away from the delivery person. If you’re picking up your food at the restaurant, maintain social distancing while waiting in the pickup zone. After bringing home your food, wash your hands or use hand sanitizer.

Places of worship

Before going to a place of worship, check to see if the size of gatherings is being limited and how that might affect your visit. Seek out services held in large, well-ventilated areas. Continue social distancing during services.

Also, avoid contact with frequently touched items, such as books. Place any donations in a stationary collection box. If food is offered at an event, look for pre-packaged options.

Gyms

Before going to the gym, call to see if it’s limiting how many members are allowed in at the same time. You might have to reserve a block of time in advance, with staff cleaning the facility between blocks. Ask about the facility’s cleaning and disinfecting policies and whether you’ll be able to use the locker room or bathroom. If you are interested in group exercise classes, ask if they are being offered.

Your gym will likely enforce social distancing by blocking access to every other cardio machine or by putting up barriers around equipment. Follow the gym’s guidelines and stay at least 6 feet (2 meters) away from other members. Clean equipment before and after using it. Some equipment that’s difficult to clean, such as foam rollers and yoga blocks, might not be available.

If you’re at higher risk of serious illness, you might consider waiting to return to the gym. Ask if your gym offers virtual classes or training.

Salons

When making a hair or nail appointment, ask about safety measures. You might be required to attend your appointment alone, wash your hair at home to reduce traffic near the shampoo area, and wait in your car or outside until your appointment begins. In addition, you might ask whether the salon is offering blow drying. Eliminating blow drying could reduce the spread of germs.

Ideally, the salon will stagger appointments to limit how many people are in the facility at the same time. You might ask about the salon’s disinfecting practices. Is the staff regularly wiping down high-touch surfaces? Are chairs and headrests disinfected after they are used? Is the staff wearing cloth face coverings and regularly washing their hands? Are they wearing single-use gloves for nail and facial work? Also, look for touchless payment options.

Grocery stores

Before going to get your groceries, consider visiting the chain’s website to check on the precautions being taken. For smaller businesses, call the store.

To make social distancing easy, visit the grocery store early in the morning or late at night, when the store might be less crowded. If you’re at higher risk of serious illness, find out if the store has special hours for people in your situation and shop during these times. You might also consider ordering your groceries online for home delivery or curbside pickup.

At the store, disinfect the handle of the shopping cart or basket. Stay at least 6 feet (2 meters) away from others while shopping and in lines. If possible, pay without touching money or a keypad or use hand sanitizer after paying. Also, apply hand sanitizer after you leave the store. When you get home, wash your hands.

Banks

During visits to the bank, use the ATM, if possible. Clean the ATM keyboard with a disinfecting wipe before using it. When you are done, apply hand sanitizer. Wash your hands when you get home.

Gas stations

Before pumping gas wipe down any handles or buttons you’ll need to touch. After you finish fueling, apply hand sanitizer. Wash your hands when you get home or the next time you are near a sink.

Pharmacy

Plan to order and pick up all of your prescriptions at the same time. If possible, call in prescription orders ahead of time and use a drive-thru window, curbside pickup, mail order or other delivery service. Ask your doctor or pharmacist if you can get a larger supply of medication so that you don’t have to visit the pharmacy as often.

Massage therapy

Before having a massage, ask about what precautions your massage therapist is taking to prevent the spread of the COVID-19 virus. Ideally, the number of people in the space will be limited to allow for social distancing and you’ll be able to check in and out using virtual tools.

Massage rooms, communal areas and any objects you might touch should be thoroughly cleaned, disinfected and sanitized. Ask about the laundry policy for linens, towels and other washable items. Massage therapists should follow hand-washing and hygiene protocols and use equipment to protect themselves, such as gloves and masks.

Parks and outdoor spaces

Before heading out, check with state and local authorities to see if parks, recreational facilities, natural bodies of water, beaches and swim areas are open. In the U.S., the National Park Service will decide on a park-by-park basis if a national park will open. If an area is going to be open, check if bathrooms and food concession stands also are open.

Choose a park that is close to home. Travel often involves stops, which can expose you to the COVID-19 virus. Keep space between yourself and others when using swimming pools.

While at the park, look for open areas, trails and paths that allow you to keep a distance of 6 feet (2 meters) from others. Avoid crowded areas.

As businesses continue to open, guidelines might change. Stay informed. Also, don’t be afraid to ask questions. If you don’t feel confident about a business’s safety practices, postpone your visit. Protecting your health is worth it.

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Tips

Safety Tips

Advice on the safe use of alcohol-based hand sanitizers

To protect yourself and others against COVID-19, clean your hands frequently and thoroughly. Use alcohol-based hand sanitizer or wash your hands with soap and water. If you use an alcohol-based hand sanitizer, make sure you use and store it carefully.

  • Keep alcohol-based hand sanitizers out of children’s reach. Teach them how to apply the sanitizer and monitor its use.
  • Apply a coin-sized amount on your hands. There is no need to use a large amount of the product.
  • Avoid touching your eyes, mouth and nose immediately after using an alcohol-based hand sanitizer, as it can cause irritation.
  • Hand sanitizers recommended to protect against COVID-19 are alcohol-based and therefore can be flammable. Do not use before handling fire or cooking.
  • Under no circumstance, drink or let children swallow an alcohol-based hand sanitizer. It can be poisonous. 
  • Remember that washing your hands with soap and water is also effective against COVID-19.
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General Tips

Health Tips

Coronavirus: Safety and Readiness Tips for You

The American Red Cross is closely monitoring the outbreak of Coronavirus Disease 2019 (COVID-19) and following the latest guidance from the Centers for Disease Control (CDC).

We know this is a stressful time and people want to know what they can do right now to protect themselves and their families. That’s why the Red Cross is highlighting some everyday health and preparedness steps that people in the U.S. can take now.

There are also special recommendations for people who may be at a higher risk which you can find below.

LIMIT THE SPREAD OF GERMS AND PREVENT INFECTION

The Red Cross recommends following common sense steps to help prevent the spread of any respiratory virus.

  • Wash your hands often with soap and water for at least 20 seconds, especially after being in a public place, or after blowing your nose, coughing or sneezing. If soap and water are not readily available, use a hand sanitizer with at least 60% alcohol.
  • Avoid touching your eyes, nose or mouth with unwashed hands.
  • Avoid close contact with people who are sick.
  • Put distance between yourself and other people if COVID-19 is spreading in your community.
  • Stay home if you are sick, except to get medical care.
  • Cover your nose and mouth with a tissue when coughing or sneezing; throw used tissues in the trash. If a tissue isn’t available, cough or sneeze into your elbow or sleeve, not your hands.
  • Clean and disinfect frequently touched surfaces daily. This includes tables, doorknobs, light switches, handles, desks, computers, phones, keyboards, sinks, toilets and countertops.
  • If surfaces are dirty, clean them – use detergent or soap and water prior to disinfection.
  • Wear a facemask if you are sick. You should wear a facemask when you are around other people (e.g., sharing a room or vehicle) and before you enter a healthcare provider’s office.


GET YOUR HOUSEHOLD READY

There are things you can do right now to be ready for any emergency, and many of these same tips will help you prepare as the coronavirus situation continues to evolve in the U.S.

  • Have a supply of food staples and household supplies like laundry detergent and bathroom items, and diapers if you have small children.
  • Check to make sure you have at least a 30-day supply of your prescription medications, and have other health supplies on hand, including pain relievers, stomach remedies, cough and cold medicines, fluids with electrolytes and vitamins.
  • Know how your local public health agency will share information in your community and stay informed. Find more information here.
  • Learn how your children’s school or daycare, and your workplace will handle a possible outbreak. Create a plan in the event of any closings, event cancellations or postponements.
  • If you care for older adults or children, plan and prepare for caring for them, should they or you become sick.
  • Help family members and neighbors get prepared and share the safety messaging with those who may not have access to it.


According to the CDC, patients with COVID-19 have reportedly had mild to severe respiratory illness. Symptoms may appear 2-14 days after exposure and include fever, cough and shortness of breath. Call your doctor if you think you have been exposed to COVID-19 and develop symptoms.

WHO IS AT A HIGHER RISK?

COVID-19 is a new disease, which means scientists and public health experts are still learning how it spreads, the severity of illness it causes and to what extent it may spread in the U.S.

Early information shows that some people are at higher risk of getting very sick from this virus. This includes older adults and people who have serious chronic medical conditions like heart disease, diabetes and lung disease.

If you are at higher risk for serious illness from COVID-19 because of your age or a serious medical condition, it is extra important for you to take actions to avoid getting sick.

  • Take everyday precautions to keep space between yourself and others.
  • When you go out in public, keep away from others who are sick, limit close contact and wash your hands often.
  • Avoid crowds as much as possible.
  • Stock up on supplies.
    • Contact your healthcare provider to ask about obtaining extra necessary medications to have on hand in case there is an outbreak of COVID-19 in your community and you need to stay home for a prolonged period of time.
    • If you cannot get extra medications, consider using a mail-order option.
    • Be sure you have over-the-counter medicines and medical supplies (tissues, etc.) to treat fever and other symptoms. Most people will be able to recover from COVID-19 at home.
    • Have enough household items and groceries on hand so that you will be prepared to stay at home for a period of time.


During a COVID-19 outbreak in your community, stay home as much as possible

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Tips Health News

Coronavirus disease (COVID-19) advice for the public

Basic protective measures against the new coronavirus

Stay aware of the latest information on the COVID-19 outbreak, available on the WHO website and through your national and local public health authority. COVID-19 is still affecting mostly people in China with some outbreaks in other countries. Most people who become infected experience mild illness and recover, but it can be more severe for others. Take care of your health and protect others by doing the following:

Wash your hands frequently

Regularly and thoroughly clean your hands with an alcohol-based hand rub or wash them with soap and water.

Why? Washing your hands with soap and water or using alcohol-based hand rub kills viruses that may be on your hands.

Maintain social distancing

Maintain at least 1 metre (3 feet) distance between yourself and anyone who is coughing or sneezing.

Why? When someone coughs or sneezes they spray small liquid droplets from their nose or mouth which may contain virus. If you are too close, you can breathe in the droplets, including the COVID-19 virus if the person coughing has the disease

Avoid touching eyes, nose and mouth

Why? Hands touch many surfaces and can pick up viruses. Once contaminated, hands can transfer the virus to your eyes, nose or mouth. From there, the virus can enter your body and can make you sick.

Practice respiratory hygiene

Make sure you, and the people around you, follow good respiratory hygiene. This means covering your mouth and nose with your bent elbow or tissue when you cough or sneeze. Then dispose of the used tissue immediately.

Why? Droplets spread virus. By following good respiratory hygiene you protect the people around you from viruses such as cold, flu and COVID-19.

If you have fever, cough and difficulty breathing, seek medical care early

Stay home if you feel unwell. If you have a fever, cough and difficulty breathing, seek medical attention and call in advance. Follow the directions of your local health authority.

Why? National and local authorities will have the most up to date information on the situation in your area. Calling in advance will allow your health care provider to quickly direct you to the right health facility. This will also protect you and help prevent spread of viruses and other infections.

Stay informed and follow advice given by your healthcare provider

Stay informed on the latest developments about COVID-19. Follow advice given by your healthcare provider, your national and local public health authority or your employer on how to protect yourself and others from COVID-19.

Why? National and local authorities will have the most up to date information on whether COVID-19 is spreading in your area. They are best placed to advise on what people in your area should be doing to protect themselves.

Protection measures for persons who are in or have recently visited (past 14 days) areas where COVID-19 is spreading
  • Follow the guidance outlined above.
  • Stay at home if you begin to feel unwell, even with mild symptoms such as headache and slight runny nose, until you recover. Why? Avoiding contact with others and visits to medical facilities will allow these facilities to operate more effectively and help protect you and others from possible COVID-19 and other viruses.
  • If you develop fever, cough and difficulty breathing, seek medical advice promptly as this may be due to a respiratory infection or other serious condition. Call in advance and tell your provider of any recent travel or contact with travelers. Why? Calling in advance will allow your health care provider to quickly direct you to the right health facility. This will also help to prevent possible spread of COVID-19 and other viruses.

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Tips

Security Tips

Top 10 Best Personal Security Tips for Students on School Campus

 

1.  Keep your valuables cautiously and don’t tell your friends about it

One of the mistakes students make is leaving their valuables lying unprotected. If you are anything like such students, then changing now is better for you. Do not leave your textbooks, phone, laptop, jewelries, and other valuables carelessly all over the place. Lock them up in your cupboard when you don’t need them. Dormitory or hotels are public places that anyone can enter; an intruder may enter your dorm and cart away your valuables if they are not well kept.

2.  Keep your dorm room secure

If the door to your dorm is not very intact, you need to inform the appropriate personnel so that it would be fixed. The same applies if you stay alone in a room. But if you stay off-campus, then you must ensure that you have a good Grade-A lock. You can also install a basic alarm system that would alert you when danger looms. (Wireless alarm systems are a perfect choice because they are easy to install and remove, and they are affordable).

3.  Use the buddy system

What this means is that you should never walk alone. There is power in numbers; the larger your group, the lesser your chance of being attacked. This precaution should be particularly observed at night and whenever you need to walk past silent or desolated places. When returning from reading sessions or church services at night, make sure you walk in group. The greater the number of people you walk with; the better and safer for you. However, you should not use this principle as excuse to join a campus cult or gang; as there is no safety or protection in them.

4.  Watch your utterances on social media

While social media is great for interacting with friends and relatives, it could be a good trap set by you to catch yourself. If your Facebook status reads, “Will catch fun at the bar by 4pm today” or “Just chilling with friends at the beachside”, you are indirectly disclosing details of your whereabouts and movement plans. So, if some unknown assailants have been trailing you, they will easily get you through those words you wrote with your own hands.

5.  Disclose your whereabouts to close friends

While it is risky to reveal your whereabouts or schedule on social media, disclosing this to your roommates or close friends is a good safety measure. Let someone know where you are going, who you are going to meet, when you are likely to be back, and your aim of going to the place. This precaution is even more necessary when you are going off campus. However, you should be careful of who you reveal your itinerary to.

6.  Store all emergency phone numbers

It is interesting how one tends to forget very simple details in the face of crisis. Yes, under threatening circumstances you can forget even your own phone number! So, a good tip is to have all emergency numbers stored on your mobile device. This way, you will easily dial the right numbers when faced with a life threatening challenge.

7.  Report any strange sight

Always act by the popular statement that goes, “If you see something, say something”. In other words, whenever you see, feel, or hear something strange, raise an alarm or make a report immediately. Keeping silent may be very dangerous and may lead to terrible consequences. It is better for you to make a wrong report than keep quiet and risk your life and those of your fellows. However, when making such report, you should consider your own safety first so I advice you make the report anonymously.

8.  Avoid disclosing personal details to strangers

One foolish thing that students do is to disclose their personal details to people that they never knew before. Most of the time, this happens during chat sessions or dates. Raise your red flag when a stranger starts asking you some personal questions during a date or chat session. Such a stranger could be very dangerous.

9.  Watch what enters your mouth

Never accept food or drink from someone who is strange to you. If you didn’t see the food or drink being made, never take it (unless it’s canned or bottled). Always keep your eyes on your food or drink during a party or date.

10.  Learn basic self-defense techniques

It pays to know how to defend yourself or escape from dangerous situations. Yes, I started learning self defense and martial arts right from high institution, and it helped me a great deal. You can learn basic self-defense tips from your friends, from videos that can be downloaded online, from books, and from blogs and other online resources. Better still, I advice you sign up in a martial art club in your school; the most popular being Taekwondo. With a good knowledge of self-defense, you will be able to defend yourself and get out of crisis.

In conclusion, it is advisable that you avoid any meeting, engagement or friendship with a gang member or campus cultist; as they have a high tendency of betrayal and might get you into serious trouble. It is important you know that one of the best ways to ensure a fulfilling college experience is to stay vigilant and take responsibility for your security. Follow the ten tips discussed in this article, and you will have very little or no security problems during your stay on campus.

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Tips

Health Tips

7 Health Benefits of Eating Cucumber

Though commonly thought to be a vegetable, cucumber is actually a fruit.

It’s high in beneficial nutrients, as well as certain plant compounds and antioxidants that may help treat and even prevent some conditions.

Also, cucumbers are low in calories and contain a good amount of water and soluble fiber, making them ideal for promoting hydration and aiding in weight loss.

This article takes a closer look at some of the top health benefits of eating cucumber.

1. It’s High in Nutrients

Cucumbers are low in calories but high in many important vitamins and minerals.

One 11-ounce (300-gram) unpeeled, raw cucumber contains the following (1):

  • Calories: 45
  • Total fat: 0 grams
  • Carbs: 11 grams
  • Protein: 2 grams
  • Fiber: 2 grams
  • Vitamin C: 14% of the RDI
  • Vitamin K: 62% of the RDI
  • Magnesium: 10% of the RDI
  • Potassium: 13% of the RDI
  • Manganese: 12% of the RDI

Although, the typical serving size is about one-third of a cucumber, so eating a standard portion would provide about one-third of the nutrients above.

Additionally, cucumbers have a high water content. In fact, cucumbers are made up of about 96% water .

To maximize their nutrient content, cucumbers should be eaten unpeeled. Peeling them reduces the amount of fiber, as well as certain vitamins and minerals (3).

SUMMARY:Cucumbers are low in calories but high in water and several important vitamins and minerals. Eating cucumbers with the peel provides the maximum amount of nutrients.

2. It Contains Antioxidants

Antioxidants are molecules that block oxidation, a chemical reaction that forms highly reactive atoms with unpaired electrons known as free radicals.

The accumulation of these harmful free radicals can lead to several types of chronic illness (4Trusted Source).

In fact, oxidative stress caused by free radicals has been associated with cancer and heart, lung and autoimmune disease .

Fruits and vegetables, including cucumbers, are especially rich in beneficial antioxidants that may reduce the risk of these conditions.

One study measured the antioxidant power of cucumber by supplementing 30 older adults with cucumber powder.

At the end of the 30-day study, cucumber powder caused a significant increase in several markers of antioxidant activity and improved antioxidant status .

However, it’s important to note that the cucumber powder used in this study likely contained a greater dose of antioxidants than you would consume in a typical serving of cucumber.

Another test-tube study investigated the antioxidant properties of cucumbers and found that they contain flavonoids and tannins, which are two groups of compounds that are especially effective at blocking harmful free radicals .

SUMMARY:Cucumbers contain antioxidants, including flavonoids and tannins, which prevent the accumulation of harmful free radicals and may reduce the risk of chronic disease.

3. It Promotes Hydration

Water is crucial to your body’s function, playing numerous important roles .0.

It is involved in processes like temperature regulation and the transportation of waste products and nutrients .

In fact, proper hydration can affect everything from physical performance to metabolism

While you meet the majority of your fluid needs by drinking water or other liquids, some people may get as much as 40% of their total water intake from food .

Fruits and vegetables, in particular, can be a good source of water in your diet.

In one study, hydration status was assessed and diet records were collected for 442 children. They found that increased fruit and vegetable intake was associated with improvements in hydration status.

Because cucumbers are composed of about 96% water, they are especially effective at promoting hydration and can help you meet your daily fluid needs.

SUMMARY:Cucumbers are composed of about 96% water, which may increase hydration and help you meet your daily fluid needs.

 

4. It May Aid in Weight Loss

Cucumbers could potentially help you lose weight in a few different ways.

First of all, they are low in calories.

Each one-cup (104-gram) serving contains just 16 calories, while an entire 11-ounce (300-gram) cucumber contains only 45 calories (1).

This means that you can eat plenty of cucumbers without packing on the extra calories that lead to weight gain.

Cucumbers can add freshness and flavor to salads, sandwiches and side dishes and may also be used as a replacement for higher calorie alternatives.

Furthermore, the high water content of cucumbers could aid in weight loss as well.

One analysis looked at 13 studies including 3,628 people and found that eating foods with high water and low calorie contents was associated with a significant decrease in body weight .

SUMMARY:Cucumbers are low in calories, high in water and can be used as a low-calorie topping for many dishes. All of these may aid in weight loss.

5. It May Lower Blood Sugar

Several animal and test-tube studies have found that cucumbers may help reduce blood sugar levels and prevent some complications of diabetes.

One animal study examined the effects of various plants on blood sugar. Cucumbers were shown to effectively reduce and control blood sugar levels.

Another animal study induced diabetes in mice and then supplemented them with cucumber peel extract. Cucumber peel reversed most of the diabetes-associated changes and caused a decrease in blood sugar.

In addition, one test-tube study found that cucumbers may be effective at reducing oxidative stress and preventing diabetes-related complications.

However, the current evidence is limited to test-tube and animal studies. Further research is needed to determine how cucumbers may affect blood sugar in humans.

SUMMARY:Test-tube and animal studies show that cucumber may help lower blood sugar and prevent diabetes-related complications, although additional research is needed.

Eating cucumbers may help support regular bowel movements.

Dehydration is a major risk factor for constipation, as it can alter your water balance and make the passage of stool difficult .

Cucumbers are high in water and promote hydration. Staying hydrated can improve stool consistency, prevent constipation and help maintain regularity .

Moreover, cucumbers contain fiber, which helps regulate bowel movements.

In particular, pectin, the type of soluble fiber found in cucumbers, can help increase bowel movement frequency.

One study had 80 participants supplement with pectin. It found that pectin sped up the movement of the intestinal muscles, all while feeding the beneficial bacteria in the gut that improve digestive health.

SUMMARY:Cucumbers contain a good amount of fiber and water, both of which may help prevent constipation and increase regularity.

 

7. Easy to Add to Your Diet

Mild with a distinctly crisp and refreshing flavor, cucumbers are commonly enjoyed fresh or pickled in everything from salads to sandwiches.

Cucumbers are also often eaten raw as a low-calorie snack or can be paired with hummus, olive oil, salt or salad dressing to add a bit more flavor.

With just a bit of creativity, cucumbers can be enjoyed in many ways.

Here are a few recipes to help incorporate cucumbers into your diet:

  • Baked Cucumber Chips
  • Quick Pickled Cucumbers
  • Thai Cucumber Salad
  • Strawberry, Lime, Cucumber and Mint-Infused Water
  • Cucumber and Mint Sorbet
  • Cucumber Goat Cheese Grilled Cheese

SUMMARY:Cucumbers can be eaten fresh or pickled. They can be enjoyed as a low-calorie snack or used to add flavor in a variety of dishes.

The Bottom Line

Cucumbers are a refreshing, nutritious and incredibly versatile addition to any diet.

They are low in calories but contain many important vitamins and minerals, as well as a high water content.

Eating cucumbers may lead to many potential health benefits, including weight loss, balanced hydration, digestive regularity and lower blood sugar levels.

 

Categories
Tips

Security Tips

9 Practical Tips to Protect Your Community Daily

In any community, security is an issue one can’t ignore. Threats can come from anywhere, so the safety of the community should be the primary concern of its residents. Here are 9 practical tips to ensure the safety of your community.

  1. Start a community watch

Get the community involved in a security watch program. All residents and business owners in the community must be actively involved in this program as security concerns everybody. The streets should be well lit and residents should also have their security lights on at night. Knowing the neighbourhood’s trouble spots and keeping streets and homes well-lit can deter any possible burglaries. When criminals see a well-lit neighbourhood, it makes them think twice before committing a crime.

  1. Hire a professional security guard agency

A community watch is not enough to secure the community, the residents need to contract a security agency to supply them guards who would man the entry and exit points of the community to check traffic of people going in and out of the community. The agency would also assess the area touncover the potential risks and threat to the community; and then create a safety plan to prevent such occurrences. These plans must be continuously re-evaluated to suit the present security needs of that community.

  1. Get to know your neighbours

Whether you are going on a trip or heading to work, knowing your neighbours provides and extra set of eyes on your house. People care about those they know, so getting to know your neighbours and building relationships provides that layer of community and a sense of wanting to watch out for each other. Knowing your neighbours will help in sharing of vital information regarding the safety of the community.

  1. Educate children about security

Children need to know the importance of security, they should be educated on the danger of playing on the road, running off by themselves, or playing alone away from their mates. They should be taught not to talk to strangers or collect gifts from people in the absence of their parents or from people they don’t know. Encourage children to resolve problems peacefully and not through violence and also to report any incident that happens.

  1. Initiate a buddy system

Children should never be sent on errands alone, adults too should not move alone especially at night. A criminal is less likely to approach two people than one vulnerable person. A buddy can be more than just a walking partner. Your buddy can also make sure that you have everything you need to be safe. And, of course, a buddy can always be there to call for help in times of emergency.

  1. Draw the curtains at night

A big screen TV is a less enticing steal if no one knows it’s there. Leaving your curtains open and lights on at night provides a free look into your house, its layout, and the habits of its occupants. Leaving windows open when you’re gone is an invitation for an uninvited guest to come in. Always lock doors securely when in and out of the house. Use iron bars for entrances that have wooden doors as an added security measure.

  1. Create a favourable rapport with local law enforcement

Involve your local law enforcement in community events. Get to know who they are and respect what they do. By creating a relationship with your local law enforcement, you can communicate community concerns more effectively and become an extension of their force.

  1. Create a Cleaner Neighbourhood

Burglars are attracted to unkempt neighbourhoods. A community with litter, abandoned cars and run-down buildings tells burglars that you don’t care about where you live or about your neighbours. Do what you can to control the environment in which you live by starting at home and ensuring your space is clean and clutter-free. To continue the commitment, work to initiate a “clean-up day” and invite your neighbours to join you in keeping your community clean and safe.

  1. Stay current with crime trends

Knowing what is happening in your neighbourhood and those around you can help you understand the possible warning signs of impending crime. Know what’s happening and be ready to report any suspicious activity to your local law enforcement. Staying up-to-date with the news and crime trends can help your community stay proactive and involved.

By focusing on a safer community, you can work toward protecting you, your family, and those around you from falling victim to crimes that could leave you and your community devastated.

Categories
Tips

Security Tips

Let’s have a look at some cyber security mistakes you should avoid for a more secure 2020.

Denying you are a target

You’ve probably already brushed off this possibility with contempt, thinking the chances are slim to none. To quote Dwight from The Office, “False”. When it comes to the internet, you cannot anticipate if a breach will directly affect you. New malware may appear or a service that you use may get hacked and your password can be leaked. All of these are probabilities that you should be aware of, and prevention can go a long way in securing your connected presence.

Clicking on suspicious links

Receiving spam has become a part of everyday life. Sometimes it’s just a harmless ad, but every now and then it can be something more sinister. You might get an email coaxing you to click on a suspicious link to claim a prize you’ve won. Or an offer that sounds too good to pass up might appear in an ad. Whatever the case, if you have even a shred of doubt about it: avoid clicking on it at all costs. The link just may contain malware that may wreak all kinds of havoc on your computer.

Failing to patch

Is your computer nagging you for the umpteenth time to install that pesky update? Perhaps the latest patch for your smartphone’s OS has been released. You’ve probably hit the postpone button more times than you’ve snoozed your alarm. We can’t speak to your sleeping habits, but you should always keep your devices updated to the latest version of software available. It will probably save you from a headache in the long run. The infamous WannaCryptor malware spread due to devices not being patched.

Recycling your passwords

To simplify the arduous task of memorizing scores of passwords, some people resort to recycling. This means that they reuse the same password or passphrase, perhaps varying a character or two or by adding upon it. This practice should be avoided. If the bad actors figure out one of your passwords, password reuse allows them to guess the rest of your passwords.

Not using 2FA

Two-factor authentication (2FA), also known as multifactor authentication (MFA), is a simple way to add an extra layer of security to your accounts. The most common 2FA method used by popular online services is a text message with an authentication code sent to your phone. It is one of the most basic methods but use at least this one if you have no other option. If bad actors are missing one piece of the puzzle, they cannot get in until they overcome that hurdle, which might make them look for an easier challenge elsewhere.

Ignoring your router setup

When it comes to home interconnectivity, the router is the heart of your home. All your devices with an internet connection are linked to it, be it your smart TV, smartphone, personal computer or laptop. For convenience’s sake, a lot of people just go through the bare necessities when installing it or keep the default settings pre-configured by your ISP. You should always take steps to secure your router, so you can browse the internet safely.

Using unsecured public Wi-Fi

Most places like cafes, restaurants, and even shops offer complimentary Wi-Fi connections, which is a welcome alternative to using up your precious data plan. As convenient as such free connections might be, you should be careful what you connect to. An unsecured public Wi-Fi can lead to your private data being stolen or your device being hacked.

Disregarding VPN

Besides using a Virtual Private Network (VPN) to connect to your work’s servers, there are other security reasons to use one in private. You can use VPNs to access your home network remotely or to limit your ISP from seeing what you are doing, or to browse safely on public Wi-Fi. Depending on what you want to do, there are various types of VPNs you can choose from to protect your communication.

Skimping on security software

The internet is a useful tool, no doubt, but to paraphrase G.R.R. Martin, it can be dark and full of terrors. Granted, this leans towards hyperbole, but you should always use reputable security software to protect your data. Clicking on the wrong link might lead to malicious code making its way to your computer. Security software provides multiple layers that can stop these threats in their tracks. Prevention is the mother of security; athletes in contact sports use mouthguards as a preventive measure because fixing their teeth is more expensive than protecting them. The same goes for your data.

Underestimating backup and encryption

If, due to some unforeseen circumstances, your computer kicks the can, having a backup comes in handy. Always back up your sensitive data and things you have been working on recently; thus, if something does happen, you can continue unhindered by the unfortunate loss of your device. The same goes for encryption. Never underestimate the value of having your data encrypted: if you get hacked, the bad actor will have a tough time getting to your data; if your device gets stolen, you have an extra layer of security in place before you remotely wipe it.

If you just counted ten tips and not twenty, you would be right. So stay tuned, as tomorrow we’ll continue with tips that will be geared towards smartphones.

Categories
Tips

Health Tips

Salt: the facts

Eat well

 

Find out the daily salt recommendations for adults, children and babies and learn how to use nutrition labels to spot the salt in food.

A diet high in salt can cause raised blood pressure, which can increase your risk of heart disease and stroke.

High blood pressure often has no symptoms, and many people who have high blood pressure don’t know it.

For tips on how to cut down on salt, read Tips for a lower-salt diet.

 

How much salt?

Adults

Adults should eat no more than 6g of salt a day (2.4g sodium) – that’s around 1 teaspoon.

Children

The maximum amount of salt children should have depends on their age:

  • 1 to 3 years – 2g salt a day (0.8g sodium)
  • 4 to 6 years – 3g salt a day (1.2g sodium)
  • 7 to 10 years – 5g salt a day (2g sodium)
  • 11 years and over – 6g salt a day (2.4g sodium)

Babies

Babies shouldn’t eat much salt, because their kidneys are not fully developed to process it.

Babies under 1 year old should have less than 1g of salt a day.

If a baby is breastfed, they will get the right amount of minerals, including sodium and chloride, from breast milk. Formula milk contains a similar amount of minerals to breast milk.

Don’t add salt to your baby’s milk or food and don’t use stock cubes or gravy as they’re often high in salt and their kidneys can’t cope with it.

Remember this when you’re cooking for the family if you plan to give the same food to your baby.

Avoid giving your baby processed foods such as ready meals as these are often high in salt.

Food manufactured specifically for babies should meet the recommended levels. If in doubt, always check the label.

Salt or sodium?

Some food labels may only state the sodium content. Don’t confuse salt and sodium figures.

To convert sodium to salt, you need to multiply the sodium amount by 2.5. For example, 1g of sodium per 100g is 2.5 grams of salt per 100g.

Adults should eat no more than 2.4g of sodium per day, as this is equal to 6g of salt.

Check salt on labels

Look out for the salt content in the everyday foods you buy, and choose lower-salt options. Nutrition labels on food packaging now make this a lot easier.

Most pre-packed foods have a nutrition label on the back or side of the packaging.

Many foods also display information about the salt content on the front of the packaging.

This may show the salt content as a percentage of your reference intake (RI), or have colour-coded nutrition information to show whether the salt content is:

  • green (low)
  • amber (medium)
  • red (high)

Try to eat high-salt foods only occasionally, or in small amounts, and aim to mainly eat foods that are green or amber.

Foods that contain salt

Some foods are almost always high in salt because of the way they are made.

Other foods, such as bread and breakfast cereals, can contribute a lot of salt to our diet. But that’s not because these foods are always high in salt – it’s because we eat a lot of them.

High-salt foods

The following foods are almost always high in salt. To cut down on salt, eat them less often and have smaller amounts:

  • anchovies
  • bacon
  • cheese
  • gravy granules
  • ham
  • olives
  • pickles
  • prawns
  • salami
  • salted and dry-roasted nuts
  • salt fish
  • smoked meat and fish
  • soy sauce
  • stock cubes
  • yeast extract

Foods that can be high in salt

In the following foods, the salt content can vary widely between different brands or varieties.

That means you can cut down on salt by comparing brands and choosing the one that is lower in salt. Nutrition labels can help you do this.

The Change4Life Food Scanner can help you check how much salt you or your child is having. Using your smartphone, the app can scan the barcode on food packets to find out exactly how much salt it contains.

These foods include:

  • bread products such as crumpets, bagels and ciabatta
  • pasta sauces
  • crisps
  • pizza
  • ready meals
  • soup
  • sandwiches
  • sausages
  • tomato ketchup, mayonnaise and other sauces
  • breakfast cereals

Soluble vitamin supplements and painkillers

If you routinely take an effervescent (dissolvable) vitamin supplement, or take effervescent painkillers when necessary, it’s worth remembering that these can contain up to 1g salt per tablet. You may therefore wish to consider changing to a non-effervescent tablet, particularly if you have been advised to watch or reduce your salt intake.