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Tips On Achieving Mental Well-being



Sleep: Sleep is very important for one’s mental and general well-being. Sleep time required for each individual varies depending or the stage of life. For newborn 16 – 18 hours, 3 – 5 years, 10 – 12 hrs. Adults: 7 – 8 hrs, Elderly: less than 7 – 8 hrs. Besides the hours of sleep, the quality of sleep is very important. One needs to feel refreshed after sleep or the sleep was not good enough irrespective of the hours.

Contrary to general belief sleep is not a time the body shuts down. There are still biological activities that go on during sleep as evidenced by electroencephalographic studies. Growth hormones and prolactin are released during sleep. So sleep promotes; Growth: Particularly important for growing children. Energy conservation as body metabolism is reduced during sleep memory consolidation. Sleep reinforces learning and memory. Unneeded memory is removed, brain development. Deprivation of sleep can lead to a psychological breakdown.

Talk: Talk is good when it is focused. Learn to talk about your feelings. Lack of a confiding relationship is recognized as a poor prognostic factor in treating mental illness.

Eat well: Ensure your diet is balanced. Keep in touch: It is good to touch base with friends and love ones. This makes you feel induced and cared for.

Keep in touch: It is good to touch base with friends and loved ones. This makes you feel included and care for.

 Take a break: While holidays are important you need to also take a break within the day. It could be for just 5minutes while you just rest your head on a desk.

Accept who you are: There is a uniqueness about each of us discover yours and develop it and people will start envying you.

Keep Active: Physical and mental activities release hormones that make you feel good. Idleness is definitely detrimental to your self-esteem, helps you concentrate, sleep better look, and feel good. It keeps the brain and other vital organs active.


Topic: A wall of protection

Text: Ecclesiastes 10–8 AMP ‘He who digs a pit (for others) will fall into it and whoever breaks through a fence (or) a stone wall a serpent will bite him.

 As God’s child there’s a wall of protection around you. That wall was put there by the Lord but you can strengthen or weaken it with your words. The job was a blessed man. The Lord had put a wall of protection around him and his household, so no matter how hard the devil tried he couldn’t get him. But Job broke this wall by thinking and saying the wrong things.

Therefore, always speak words of faith and strength to yourself and the people around you. This way your wall of protection will stay up. And it will stand strong.


No weapon can harm me. The Lord is my protector.

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UK looks forwards to easing lockdown from March – Foreign Minister



Britain’s government looks forward to easing some lockdown restrictions in March as it presses ahead with Europe’s quickest rollout of COVID-19 vaccines, Foreign Minister, Dominic Raab, said on Sunday.

The country, which also has Europe’s highest COVID-19 death toll, has been under national lockdown since Jan. 5, with schools closed for most pupils, non-essential businesses shut and people ordered to work from home where possible.

The nation, which additionally has Europe’s highest COVID-19 loss of life, has been under public lockdown since Jan. 5, with schools for most students, non-essential businesses shut and individuals requested to work remotely where possible.

“Our plan is to get out of this national lockdown as soon as we can,’’ Raab told Sky News television.

“By late-winter, ideally, by March, we’ll be in a situation to settle on those decisions.

“I think it’s right to state that we won’t do it across the board in one big bang.

“As we phase out the national lockdown, I think we’ll wind up staging through a (regional) layered methodology.’’

Prime Minister Boris Johnson has set a target of immunising the oldest age groups, the clinically vulnerable and frontline workers – approximately 14 million individuals – by the middle of February.

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He said that England can consider easing lockdown restrictions from that time if all goes as wished.

The Sunday Times said that British ministers had settled their disparities to back a three-point plan that could prompt some lockdown restrictions being lifted as soon as early March.

Regions will have restrictions eased once their death rate has decreased, the number of hospital admissions drops and some people aged between 50 and 70 are immunised, the newspaper said.

It cited priests as saying they were set up to oppose pressure from wellbeing counselors to defer the progressions until a great many people are immunized, a cycle that could take until the harvest time.

It cited ministers as saying they were ready to resist pressure from health advisers to delay the changes until most people are immunised, a process that could take until the autumn.

A spokesman in Johnson’s office declined to relate his take on the report.

The head of England’s public health service said the vaccination programme had made “an extremely solid beginning” however a quarter of people hospitalised were less than 55 years, younger than the priority target groups.

“It won’t be the situation that on Valentine’s Day or the fifteenth of February, with one bound we are free.

“In any case, similarly, I don’t think we will need to stand by until the autumn,” Simon Stevens disclosed to BBC TV, alluding to the easing of the lockdown restrictions.

“This is going to be a progressive improvement as we get more COVID-19 vaccination supply.’’ (Reuters/NAN)

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Ten Essential Foods To Increase Libido



1.  CELERY: Pale green celery (vegetables that are eaten raw or cooked) can be a fantastic source of food for sexual stimulation. This is because androsterone an odorless hormone released through male perspiration that turns women on is contained in celery. Celery is best eaten raw.

2.  RAW (shellfish) OYSTERS: This is one of the classic aphrodisiacs. Oysters are high in zinc which raises sperm and testosterone production known to increase libido. Also, the experience of sucking a raw oyster is erotic. 

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3.  BANANAS: Bananas contain the bromelain enzymes which are believed to increase libido and reverse importance in men. Additionally, they are good sources of potassium and B. vitamin-like riboflavin which increase the body’s overall cereal levels.

4.  AVOCADO PEAR: Avocados metabolize protein thus giving you more energy. They also contain Vit. B6 (a nutrient that increases male hormone production) and potassium (which helps regulate a man’s thyroid gland) two elements that help increase libido in both males and females.

5.   ALMONDS (or nuts in general) Almonds are a prime source of essential fatty acids. These are vital as they provide the raw material for a men’s healthy production of hormones.                        Additionally, the smell of almonds is purported to arouse passion in females.

6.  MANGOES, PEACHES, AND STRAWBERRIES:  All these fruits and their shapes texture, and succulence are erotically suggestive and can be fun to use amid foreplay try dribbling the juice over your bodies and licking up the residue as an erotic game.

7.  EGGS: Eggs are high in Vit. B6 and B5 help balance hormone levels and fight stress, two things that are crucial to a healthy libido. Eggs are also a symbol of fertility.

Some people will eat raw chicken eggs just prior to sex to increase libido and maximize energy levels.

8.    LIVER: A good source of gluttons, a cellular fuel for your immune system. The liver may indeed increase a slowed-down libido in both men and women.

9.    GARLIC: Garlic contains allicin and ingredients that increase the blood flow to the sexual organs. As such it is a highly effective herb to help increase libido. If you can’t stand the garlic odor, take garlic capsules or cut them pieces and swallow them like a drug.

10.   CHOCOLATE: Chocolate contains theobronise, an alkaloid that is very similar to caffeine. It also contains phenylethylamine a chemical believed to produce the feeling of being in love. Dark chocolate has a massive amount of antioxidants which are great for the body in general as they help maintain the immune system.

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Super Foods For People With Diabetes



The American Diabetes Association has the top 10 superfoods. All the foods on it have a low glycaemic index GI, which will make them easy to fit into your meal plans. The list is not restricted just to individual foods.

The list features a few specific foods, but most of them are food groups – which means you can get more variety.

One of the benefits of having a superfoods list is that it will give you thinking about how you can include more healthy foods in your own diet. They are:

1.          Beans: Beans such as kidney, pintos, lentils and red or black beans make a great meat substitute.

2.            Dark Green Leafy Vegetables: A spinach salad makes a great addition to any meal. And for more variety, try some different greens on your foods. Also try adding kale or collard greens to soups, casserole dishes, rice or even smoothies.

3.            Citrus fruit: We have so many fruits to choose from but try eating at least one citrus fruit each day.

4.            Sweet Potatoes: Sweet potatoes always make a good substitute for white potatoes because they have a lower glycaemic index. Add sweet potatoes to meals or mix mashed sweet potatoes into the goodies you bake or to your oatmeal, a waffle all macaroni.

5.            Berries: It is easy to add fresh or frozen berries to everything from hot cereal to salad. They make great salads too.

6.            Tomatoes: Tomatoes are versatile; they can be cooked into homemade tomato- source which can then be used with pasta and homemade pizzas.

7.            Fish high in omega3 Fatty acids: Salmon, mackerels, lake stout, herring, sardines and albacore tuna are all fatty fish that are high in omega -3 fatty acids. Omega -3 fatty acids  can help you lower triglycerides and increase High Density Lipoproteins (good cholesterols)

8.            Whole circuits: The first step to getting more whole grain into your diet is to trade out any baked foods made from white floor and exchanges them for whole wheat foods. Think about using more unprocessed whole grains such as barely, wild rice, rolled oats, guinea and bulgur.

9.            Nuts: These make a great snack because they are low in carbs and high in protein and healthy fats. Nuts however are not low-calorie food, so watch portion sizes. Think about eating 1 ounce of nuts and then read the food label to determine how many nuts makeup 1 ounce.

10. Fat-free milk and yogurt: Milk and yogurt make a great snacks too. And be sure to try Greek yogurt which produces significantly more protein. Both Greek and American yogurts contain protein probiotics which are good for the health of our digestive system.

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