14# ways to get over a breakup

Breakups can be so hard, and they can be amicable; no matter what, no one really wants to go through them. The loss of your relationship can bring on intense heartache and stress. But if you're looking for some help getting through it and want some suggestions about how to make it a little easier, read on




1
Think through everything thoroughly, but not obsessively. Go ahead and mull it over, as many times as necessary, within reason. Consider all the reasons you two broke up. Even if it sometimes seems as if there wasn't a good reason, there certainly was one - and probably more than one. Understand that you enjoyed being together for a while, but if the relationship was not what both you and your partner wanted for life, it would have ended eventually, no matter what. In this case, better sooner than later. Thinking about the reasons why it ended can make it much clearer to you that it takes two people to start a relationship, but just one discordant person is enough to end it. It may also help you avoid many missteps in the future if you can identify areas where you contributed to the demise of the relationship.

2
Don't rethink your decision. If the breakup was your decision, keep in mind that only thinking about all the good times you had with your partner may cause you to forget the reasons why you broke it off. By the same token, try not to second-guess the situation if the decision to end things was not yours. It's very common to romanticize the good parts of the relationship, convincing yourself that maybe the bad parts weren't so bad after all, that maybe you could just live with them. Or that maybe if your ex would know just how you feel, he/she wouldn't want to break up after all. Don't play this game with yourself. Accept the situation and work on moving forward.

3
Keep your space. Even if you and your ex have decided to stay friends, break away completely from each other right after the breakup. This means not seeing each other, not being around his/her family members, no phone calls, no e-mails, no text messages, no Facebook, and no IMs - not necessarily as a permanent measure, but until you feel that you can converse with him/her on a purely platonic level, without an ulterior motive (and yes, wanting to get back together counts as an ulterior motive). If he/she tries to convince you to see him/her, ask yourself honestly what the point would be. If you're reliving the past by seeing him/her, it's not hard to get caught up in the moment and it will be harder to let go again. You may have to have some contact in order to deal with the practical aspects of things like moving out, signing papers, etc., but try to limit this to what's absolutely necessary, and then keep such calls/meetings short and civil.

4
Cope with the pain appropriately. It's okay to feel like you have messed up - accepting responsibility for your mistakes or shortcomings is healthy. On the other hand, you must also accept that you are a good person, and that you did your best and you're not the only one who made mistakes. Of course, a stage of denial is completely natural, but acceptance is the key to being able to start moving on.

5
Deal with the hate phase. This is when you want to just scream because your rage feels boundless. The amount of anger you feel depends on how antagonistic the split was, the circumstances, and how long it took to make the final break. You may resent your ex for wasting your time. You may realize that the breakup was inevitable (hindsight will reveal clues you failed to notice at the time). You may even feel a lot of anger towards yourself, but let go of that feeling fast! It's a waste of time and energy to rip yourself apart over something you no longer have the power to change. There are so many positive things you can do with your emotions and energy. Although it may feel good to replace your feelings of love towards your ex with hate, this can still lead to complications and mixed emotions of love and hate which are never a good thing.

6
Talk to your friends. You want people around you who love you and who will help you feel good about yourself. Surrounding yourself with compassionate, supportive friends and family will help you see yourself as a worthwhile person, and you'll find it easier to get steady on your feet again with your loved ones around you in a comforting net.

7
Write all your feelings down. Write in a journal or try writing poems. The most important thing is to be absolutely honest and don't edit yourself as you go. One of the best results of writing it all down is that sometimes you will be amazed by a sudden insight that comes to you as you are pouring it all out onto paper. Patterns may become clearer, and as your grieving begins to lessen, you will find it so much easier to understand valuable life lessons from the whole experience if you've been writing your way through it. No relationship is ever a failure if you manage to learn something about yourself. Just because it didn't work out doesn't mean it wasn't a necessary part of your journey to becoming who you're meant to be.

8
Make a list of reminders. One of the best tricks to help you stick to your resolve is to make a list of all the reasons your ex was not the one for you. Be ruthless and clear––this is not the time to be forgiving. What you're doing is creating a picture for yourself that will call up an emotional response when you feel tempted to think that "maybe if you just did this or that, it would work out..." Write down what happened and how it made you feel, being clear about the things you never want to feel again. When you find yourself missing your ex in a weak moment, and think you might actually be getting too close to the telephone, get out this list, read it over a couple times, and then talk to yourself, "This is the truth of what it was like. Why would I want to go back and torture myself again?" If you're caught in a low-self-esteem trap, thinking you don't deserve better, imagine this happening to a friend of yours, and think what you would say to your friend: "Get as far away as you can! That relationship was no good for you!"

9
Out with the old, in with the new. A breakup can signify a new beginning. Therefore, cleaning and organizing your personal space will leave you feeling refreshed and prepared for the new things to come. A mess can be overwhelming and depressing, and will just add to your stress level. The added bonus is that keeping busy with tidying your space doesn't require a lot of brain power, but does require just enough focus to keep you from recycling pain. Occupying yourself with such tasks designed to make your life better and easier will also occupy your mind enough to help you through the residual pain. Clean your room, get some new posters, clean up the icons on your PC desktop. As insignificant as cleaning up sounds, it'll make you feel better.

10
Remove memory triggers. There are all kinds of things that remind you of your ex––a song, a smell, a sound, a place. Once the grieving period has had some time to process, don't dwell on painful feelings or memories. There are probably things that are pushing your buttons without your conscious recognition. Try walking around each room in your house with a box and removing things that make your heart ache or your stomach turn. Really focus and look carefully. You may realize that the little blue bird-shaped box sitting on the mantel has become pretty invisible for the last couple years, but when you take a conscious look at it, you notice that every time you turn towards that corner of the room and it catches your eye, you feel a sharp little pain in your solar plexus. It can work wonders to clear your space of all these triggers. If you have a keepsake, such as a watch or piece of jewelry that was given to you by your ex, and it's a reminder of the good aspects of your relationship, there's nothing wrong with keeping such a thing, but for the time being, try putting it away for later, when you've given yourself some time and space. Put these reminders far away from you, such as in a box in a place you'll never go. Out of sight, out of mind.

11
Find happiness in other areas of your life. Whether that means spending time with your friends and family, signing up for that class you've always wanted to take, or reading every book on the New York Times bestseller list, remind yourself that a relationship is one part of life, but even when you are in one, there are personal pleasures that you can always enjoy on your own. Indulge in those things now. As they say, the best revenge is living well.

12
Stay active. Exercise improves your mood and alleviates depression, and the distraction will help keep your mind off your situation. Go running outside, visit (or join) the gym, or just go for a walk, maybe with a friend, and think of releasing the anger or sadness with every step. If you don't exercise regularly, here are some ways to motivate yourself to work out:
Do something small, right now. Going all the way to the gym, or getting decked out in your jogging gear, or doing whatever it is you feel you should be doing obviously seems like too much work. So just do ten push-ups or jumping jacks. Easy. And usually, it's just enough to get your heart rate going a little bit, and make you feel like a little more exercise wouldn't be so bad...
Get halfway there. If you want to go to the gym, but just don't feel like it, at least just drive yourself to gym, and tell yourself that if you still don't feel like working out, you'll go home. Odds are, though, once you're there, you won't feel like driving home. (But if you do, that's okay too. But you probably won't.) Then tell yourself you'll just walk on the treadmill for 10 minutes, even if your exercise routine involves much more. Just telling yourself to do one more thing, without having to commit to anything else, will make things much easier. And before long, your endorphins will take over.

13
Let go of the negative emotions. Understand that there is no benefit in holding on to heartache, regret, and hatred toward another person. Realize that although it is over, your relationship with that person was unique and special in a lot of ways. You can congratulate yourself for being brave enough to take a risk and fall in love, and encourage your heart that even though love didn't work out this time, there will be a next time.

14
Remind yourself of the negative things. Not necessarily all negative, but the "turn-offs" of that person. For example, the less attractive you find them, the quicker you'll get over them. Your mentality has to strictly be all bad characteristics about this person, without sounding hateful, or "hating" on this person. (Ex. his/her hair always had a funny smell to it, he/she never brushed his teeth, he/she never bought anything for my birthday, he/she had the ugliest smile I've ever seen, he/she had the most annoying laugh, ETC).
Hope this  article will go all the way in helping you forget your loved one after a breakup.

All you need to know about Sobolo(Bissap)/hibiscus tea

Bissap or better still sobolo,a beverage brewed in the ghanaian pot is competing with international acclaimed soft drinks.
  The drink is doing well on the market even without any advertisement.
Sobolo has certainly come to add to other locally brewed drinks such as pito,asana,tose,and palmwine.
The hibiscus flower,a major raw material for the preparation comes in handy and relatively affordable as it sells at GH cedis 50 pesewas per margarine at the Tema community one market .Below are some few benefits of sobolo.                                  
Nutrition & Health Benefits Of Drinking Hibiscus Tea/sobolo
Hibiscus tea is a boon for individuals suffering from heart diseases as well as those troubled by circulatory problems.
The tea is rich in vitamin C that helps to fight cold and other infections, by strengthening immune system of the body.
Hibiscus tea is known to bring down high blood pressure, while improving blood circulation. It even helps reduce stress levels.
It contains some wonderful antioxidants required by the body, like citric acid and ascorbic acid, that aid in protecting body cells.
The tea protects the body against bacterial attack and also increases defense mechanisms against infections. It is both antimicrobial and anti-carcinogenic in nature.
Hibiscus tea works marvelously in reducing weight, as it contains an enzyme inhibitor that blocks the production of amylase. Amylase breaks complex sugars and starches in the body and reduces the absorption of carbohydrates.
The intake of hibiscus tea, on a regular basis, helps to prevent constipation and bladder infection.
Caution
Hibiscus tea should be strictly avoided by people with low blood pressure, as it is known to lower blood pressure.
The tea might affect your concentration; hence, it should not be consumed when attention is required, like while driving or during other jobs that need alertness of mind.
People with low estrogen levels should avoid taking hibiscus tea.
Since the side effects of hibiscus tea in case of babies are unclear, it is recommended to avoid its intake during pregnancy and breastfeeding.
People on medication like anti-cancer drugs should avoid taking this tea, as it can adversely affect the treatment.
Hibiscus tea is also known to affect the way some anti-inflammatory diseases are treated by the body naturally.
Thanks for reading

The reasons why every female needs to take in folic acid supplements daily

What is folic acid?

Folic (FOH-lik) acid is a B vitamin. It helps the body make healthy new cells. "Folic acid" and "folate" mean the same thing. Folic acid is a manmade form of folate. Folate is found naturally in some foods. Most women do not get all the folic acid they need through food alone.


Who needs folic acid?

All people need folic acid. But folic acid is very important for women who are able to get pregnant. When a woman has enough folic acid in her body before and during pregnancy, it can prevent major birth defects, including:
Spina bifida (SPEYE-nuh BIF-ih-duh), which occurs when an unborn baby’s spinal column does not close to protect the spinal cord. As a result, the nerves that control leg movements and other functions do not work. Children with spina bifida often have lifelong disabilities. They may also need many surgeries.
Anencephaly (an-en-SEF-uh-lee), which is when most or all of the brain does not develop. Babies with this problem die before or shortly after birth.
The results of some studies suggest that folic acid might also help to prevent other types of birth defects.

Folic acid also helps keep your blood healthy. Not getting enough can cause anaemia.
Experts think that folic acid might also play a role in:
Heart health
Preventing cell changes that may lead to cancer
More research is needed to know this for certain.

How much folic acid do women need?

Women able to get pregnant need 400 to 800 mcg or micrograms of folic acid every day, even if they are not planning to get pregnant. (This is the same as 0.4 to 0.8 mg or milligrams.) That way, if they do become pregnant, their babies will be less likely to have birth defects. Talk with your doctor about how much folic acid you need if:
You are pregnant or are planning to become pregnant. Pregnant women need 400 to 800 mcg of folic acid in the very early stages of pregnancy often before they know that they are pregnant. A pregnant woman should keep taking folic acid throughout pregnancy. Women should discuss their folic acid needs with their doctors. Some doctors prescribe prenatal vitamins that contain higher amounts of folic acid.
You are breastfeeding. Breastfeeding women need 500 mcg. Some doctors suggest that breastfeeding women keep taking their prenatal vitamins to be sure they are getting plenty of folic acid while they are breastfeeding and should they become pregnant again.
You had a baby with a birth defect of the brain or spine and want to get pregnant again. Your doctor may give you a prescription for 4,000 mcg of folic acid. That is 10 times the normal dose. Taking this high dose of folic acid can lower the risk of having another baby with these birth defects.
You have a family member with spina bifida. Your doctor may give you a prescription for 4,000 mcg folic acid.
You have spina bifida and want to get pregnant.
Some people also need more folic acid. Talk to your doctor about how much folic acid you need if you:
Are taking medicines used to treat:
Epilepsy
Type 2 diabetes
Rheumatoid arthritis, lupus, psoriasis, asthma, and inflammatory bowel disease
Have kidney disease and are on dialysis.
Have liver disease.
Have sickle cell disease.
Have celiac disease.
Often consume more than one alcoholic drink a day.

I don't plan on getting pregnant right now, and I am using birth control. Do I still need folic acid?

Yes! Birth defects of the brain and spine happen in the very early stages of pregnancy, often before a woman knows she is pregnant. By the time she finds out she is pregnant, it might be too late to prevent those birth defects. For these reasons, all women who are able to get pregnant need 400 to 800 mcg of folic acid every day.

How can I be sure I get enough folic acid each day?


Women can get enough folic acid by taking a vitamin pill every day. If you have a hard time swallowing pills, you might try a chewable or liquid product that has folic acid. Most U.S. multivitamins have at least 400 micrograms (mcg) of folic acid. Check the label on the bottle to be sure. Or you can take a pill that only contains folic acid. When choosing a brand of vitamins, look for "USP" or "NSF" on the label. These "seals of approval" mean that the pills have been made properly and contain the amounts of vitamins stated on the label. Also, make sure the pills have not expired. If the bottle does not have an expiration date, do not buy it. Ask your pharmacist for help selecting a product. Please note, if you already are taking a daily prenatal vitamin, you probably are getting all the folic acid you need. Check the label to be sure.
Vitamin label
Check the Supplement Facts label to be sure you are getting 400 to 800 mcg folic acid.


What foods contain folic acid?

Folic acid is found naturally in some foods, including leafy vegetables, citrus fruits, beans (legumes), and whole grains. Folic acid is added to foods that are labeled "enriched," such as:
Breakfast cereals (Some have 100 percent of the Daily Value of folic acid in each serving)
Breads
Flours
Pastas
Cornmeal
White rice
Food label
Check the label on the package to see if the food has folic acid. The label will tell you how much folic acid is in each serving. Sometimes, the label will say "folate" instead of folic acid.



Can I get enough folic acid through food alone?

The body does not use the natural form of folic acid (folate) as easily as the manmade form. We cannot be sure that eating foods that contain folate would have the same benefits as consuming folic acid. Also, even if you eat a healthy, well-balanced diet, you might not get all the nutrients you need every day from food alone. In the United States, most women who eat foods enriched with folic acid are still not getting all that they need. That’s why it’s important to take a vitamin with folic acid every da

Take your folic acid at the same time every day, such as when you brush your teeth, eat breakfast, or give your children their daily vitamins. This way, taking folic acid becomes a routine. If you can, set up your cellphone or computer to give you a daily reminder

You can't get too much folic acid from foods that naturally contain it. But unless your doctor tells you otherwise, do not consume more than 1,000 mcg of folic acid a day. Consuming too much folic acid can hide signs that a person is lacking vitamin B12, which can cause nerve damage. Lacking vitamin B12 is rare among women of childbearing age. Plus, most prenatal vitamins also contain B12 to help women get all that they need. People at risk of not having enough vitamin B12 are mainly people 50 years and older and people who etat no animal products.



Older adults need 400 mcg of folic acid every day for good health. But older adults need to be sure they also are getting enough vitamin B12. Too much folic acid can hide signs that a person is lacking vitamin B12. People older than 50 are at increased risk of not having enough vitamin B12.

Reasons why you should not drink a glass of cold water after meals

Do you ever want to drink a glass of cold water after a meal? Watch what happens when you put cold water in a pot after you have been frying something in it. Yes, the same thing happens in your insides as well.

Cold water hardens food’s fatty parts in your stomach. So, if you drink cold water after a meal, the food you’ve just eaten will be digested more slowly and with more difficulty than usual. When hardened fat binds with digestive acid, it is easily dissolved and quickly absorbed into the intestines. This way, fats are hindering the intestine’s work and other organs’ work as well. This contributes to the occurrence of different diseases and health conditions, including cancer.

This is why you should eat warm soup, or drink a glass of lukewarm water, or a hot cup of tea.

10 tips to help you have a good night sleep

T

he older you get, the less you tend to sleep. Many older people assume sleeping isn’t as important as when they were younger. However, that’s a misconception. It’s still very important to get a good night’s sleep, no matter how old you are. According to research, older people generally needs 6 hours of sleep.

Here are some tips to help you prepare for bed:



1. Don’t eat immediately before you sleep

Sleep deactivates the body. At least, it slows it down significantly. Eating right before you go to sleep would require harder work on your stomach to digest the food. This extra burden may stop your body from getting a proper rest, thus affecting your health and quality of sleep.

2. Try to avoid conversations immediately before you sleep

I say this because conversations can trigger a heated discussion, which will then make you excited. Sometimes, it may even be a long, in depth, life changing experience of great passion and inspiration. This is all brilliant, but doesn’t exactly help you sleep. When our minds are excited, or stimulated, it’s much harder to sleep. Also, once you’re in that state, it can take a while just to calm down.

3. Don’t overwork your Mind before going to sleep

Try and finish up your studies or work earlier in the night, rather than leaving it right before bedtime. Instead, try and do some light activities to relax your brain and help you get into sleep mode. If you’ve overworked yourself too much, you may find that it’s hard to sleep, especially if you’re laying awake, thinking about the problems. If this goes on for a long time, it may even lead to insomnia.

4. Don’t fly into a full blow rage before going to sleep

Yes, you heard me. Raging isn’t a good thing, particularly before bedtime. Sleeping is at its best when your nerves are calm and at peace. When your emotions stir up in anger, you nerves are probably rushing all over the place, making it impossible to sleep. If anything you read may upset you, try not to read them before going to bed. If arguments may occur, try and avoid talking.

5. Avoid drinking anything with caffeine

This includes tea, coffee and some soft drinks.

Don’t drink strong tea, coffee. Caffeine is very likely to stimulate the mind and make it hard for people to sleep. Try and have them in the morning rather than afternoon or night.

6. Don’t go to sleep with your mouth Open

If you open your mouth while you’re sleeping, virus and bacteria in the air or dust may find their sneaky little ways inside and cause your lungs or stomach to become infected. This may cause illnesses if you’re not careful.

7. Don’t cover your head while you’re sleeping

Sometimes, older people like to cover their heads, perhaps because of the cold air. This may not be a great idea because you’ll probably breathe in more carbon dioxide than oxygen and that’s not a very good thing.

8. Don’t sleep on your back

The best sleeping posture is lying on your ride side. This way, your bones and muscles are in their natural, relaxed position and will make it easier to sleep. Doing this will also help your body relax and loosen up. Lying on the back on the other hand, may cause your bones and muscles to be tense. For some reason, it has been observed that lying on the back with your hands on your chest can cause nightmares and affect your sleeping quality.

9. Avoid a direct light going into your eyes while you’re sleeping

Even when you close your eyes, you can sometimes still feel the light. Usually, your body releases melatonin while in the darkness, and having a light will do the opposite, which may cause restlessness and insomnia. It’s also very easy to wake up when there’s a light.

10. Try not to have wind blowing directly towards you

It’s wonderful to keep your room circulated with air, but try and have it blow all directions rather than directly on your body. That’s because when you’re sleeping, your body finds it harder to adapt to its environment. Exposing yourself to cold wind and air can make it easier for you to get a stiff shoulder.

13# unexpected benefits of exercises

Many people hit the gym or pound the pavement to improve cardiovascular health, build muscle, and of course, get a rockin’ bod, but working out has above-the-neck benefits, too. For the past decade or so, scientists have pondered how exercising can boost brain function. Regardless of age or fitness level (yup, this includes everyone from mall-walkers to marathoners), studies show that making time for exercise provides some serious mental benefits. Get inspired to exercise by reading up on these unexpected ways that working out can benefit mental health, relationships, and lead to a healthier and happier life overall.

1. Reduce stress
Rough day at the office? Take a walk or head to the gym for a quick workout. One of the most common mental benefits of exercise is stress relief. Working up a sweat can help manage physical and mental stress. Exercise also increases concentrations of norepinephrine, a chemical that can moderate the brain’s response to stress. So go ahead and get sweaty — working out can reduce stress and boost the body’s ability to deal with existing mental tension. Win-win!

2. Boost happy chemicals
Slogging through a few miles on the ‘mill can be tough, but it’s worth the effort! Exercise releases endorphins, which create feelings of happiness and euphoria. Studies have shown that exercise can even alleviate symptoms among the clinically depressed  . For this reason, docs recommend that people suffering from depression or anxiety (or those who are just feeling blue) pencil in plenty of gym time. In some cases, exercise can be just as effective as antidepressant pills in treating depression. Don’t worry if you’re not exactly the gym rat type — getting a happy buzz from working out for just 30 minutes a few times a week can instantly boost overall mood.

3. Improve self-confidence
Hop on the treadmill to look (and more importantly, feel) like a million bucks. On a very basic level, physical fitness can boost self-esteem and improve positive self-image. Regardless of weight, size, gender, or age, exercise can quickly elevate a person's perception of his or her attractiveness, that is, self-worth   . How’s that for feeling the (self) love?

4. Enjoy the great outdoors.
For an extra boost of self-love, take that workout outside. Exercising in the great outdoors can increase self-esteem even more  . Find an outdoor workout that fits your style, whether it’s rock-climbing, hiking, renting a canoe, or just taking a jog in the park. Plus, all that Vitamin D acquired from soaking up the sun (while wearing sunscreen, of course!) can lessen the likelihood of experiencing depressive symptoms. Why book a spa day when a little fresh air and sunshine (and exercise) can work wonders for self-confidence and happiness?

5. Prevent cognitive decline
It’s unpleasant, but it’s true — as we get older, our brains get a little... hazy. As aging and degenerative diseases like Alzheimer’s kill off brain cells, the noggin actually shrinks, losing many important brain functions in the process. While exercise and a healthy diet can’t “cure” Alzheimer’s, they can help shore up the brain against cognitive decline that begins after age 45  . Working out, especially between age 25 and 45, boosts the chemicals in the brain that support and prevent degeneration of the hippocampus, an important part of the brain for memory and learning.

6. Alleviate anxiety
Quick Q&A: Which is better at relieving anxiety — a warm bubble bath or a 20-minute jog? You might be surprised at the answer. The warm and fuzzy chemicals that are released during and after exercise can help people with anxiety disorders calm down. Hopping on the track or treadmill for some moderate-to-high intensity aerobic exercise (intervals, anyone?) can reduce anxiety sensitivity   . And we thought intervals were just a good way to burn calories!

7. Boost brainpower
Those buff lab rats might be smarter than we think. Various studies on mice and men have shown that cardiovascular exercise can create new brain cells (aka neurogenesis) and improve overall brain performance   . Ready to apply for a Nobel Prize? Studies suggest that a tough workout increases levels of a brain-derived protein (known as BDNF) in the body, believed to help with decision making, higher thinking, and learning. Smarty (spandex) pants, indeed.

8. Sharpen memory
Get ready to win big at Go Fish. Regular physical activity boosts memory and ability to learn new things. Getting sweaty increases production of cells in hippocampus responsible for memory and learning  . For this reason, research has linked children’s brain development with level of physical fitness (take that, recess haters!). But exercise-based brainpower isn’t just for kids. Even if it’s not as fun as a game of Red Rover, working out can boost memory among grown-ups, too. A study showed that running sprints improved vocabulary retention among healthy adults  .

9. Help control addiction
The brain releases dopamine, the “reward chemical” in response to any form of pleasure, be that exercise, sex, drugs, alcohol, or food. Unfortunately, some people become addicted to dopamine and dependent on the substances that produce it, like drugs or alcohol (and more rarely, food and sex). On the bright side, exercise can help in addiction recovery  . Short exercise sessions can also effectively distract drug or alcohol addicts, making them de-prioritize cravings (at least in the short term)   . Working out when on the wagon has other benefits, too. Alcohol abuse disrupts many body processes, including circadian rhythms. As a result, alcoholics find they can’t fall asleep (or stay asleep) without drinking. Exercise can help reboot the body clock, helping people hit the hay at the right time.

10. Increase relaxation
Ever hit the hay after a long run or weight session at the gym? For some, a moderate workout can be the equivalent of a sleeping pill, even for people with insomnia  . Moving around five to six hours before bedtime raises the body’s core temperature. When the body temp drops back to normal a few hours later, it signals the body that it’s time to sleep  .

11. Get more done
Feeling uninspired in the cubicle? The solution might be just a short walk or jog away. Research shows that workers who take time for exercise on a regular basis are more productive and have more energy than their more sedentary peers  . While busy schedules can make it tough to squeeze in a gym session in the middle of the day, some experts believe that midday is the ideal time for a workout due to the body’s circadian rhythms.

12. Tap into creativity
Most people end a tough workout with a hot shower, but maybe we should be breaking out the colored pencils instead. A heart-pumping gym session can boost creativity for up to two hours afterwards  . Supercharge post-workout inspiration by exercising outdoors and interacting with nature (see benefit #4)  . Next time you need a burst of creative thinking, hit the trails for a long walk or run to refresh the body and the brain at the same time.

13. Inspire others
Whether it’s a pick-up game of soccer, a group class at the gym, or just a run with a friend, exercise rarely happens in a bubble. And that’s good news for all of us. Studies show that most people perform better on aerobic tests when paired up with a workout buddy  . Pin it to inspiration or good old-fashioned competition, nobody wants to let the other person down. In fact, being part of a team is so powerful that it can actually raise athletes’ tolerances for pain  . Even fitness beginners can inspire each other to push harder during a sweat session, so find a workout buddy and get moving!

Working out can have positive effects far beyond the gym (and beach season). Gaining self-confidence, getting out of a funk, and even thinking smarter are some of the motivations to take time for exercise on a regular basis.

Human Normal Flora

It may or may not surprise you to find out that your body is host to billions of bacteria of many different kinds. These bacteria exist in many different parts of the body, and their presence usually doues not cause any problems for the host body. The following is a list of the main sites for bacteria that consitute the normal flora.

The skin, especially the moist areas, such as the groin and between the toes.
The respiratory tract, particularly the nose.
Urinary tract.
The digestive tract, i.e. the mouth, the terminal ileum and the colon.
The normal flora of the digestive tract

The stomach contains few bacteria because of its high acidity. Still there are some bacteria that survive there. Perhaps the most important of these is a bacterium whose human interaction was discovered in the 1980's, Helicobacter Pylori, now proven to be the cause of most (greater than 95%) cases of gastritis and peptic ulcers.

The small intestine usually contains small numbers of Streptococci, Lactobacilli, and yeasts, particularly Candida Albicans. Larger numbers of these bacteria are found in the terminal ileum, the section of the small intestine just before the colon.

The large intestine, or colon, is the main site for bacteria in the body. Roughly twenty percent of the faeces of a normal person consists of bacteria, most of which have come from the colon. The main bacteria in the colon are Bacteroides, Bifidobacterium, Eubacterium, Coliforms (e.g. E. coli), Streptococcus, Lactobacillus and Clostridium.

There are many different types of relationship that the body can have with the normal flora. These are

Mutualism. In a mutualist relationship, both the host and the microbe benefit from the relationship. A good example if this is E.Coli. These organisms live in the intestines, where they receive nourishment, and in turn produce Vitamin K, which the human body requires for the process of blood clotting.
Commensalism. A commensalist relationship is where one partner of the relationship benefits, and the other partner is neither benefitted nor harmed.
Parasitism. A parasitic relationship is where one organism benefits at the expense of the host. The cost to the host can vary from slight to fatal. An external parasite (ectoparasite) is said to cause infestation, an internal parasite (endoparasite) is said to cause infection.
Pathogenic. A pathogenic relationship is where an organism causes damage to the host during infection. An Opportunistic Pathogen causes disease in a host that is physically impaired or debilitated. Normally the opportunist organism is harmless, but it takes advantage when the hosts defences are impaired, for example when the normal flora have been destroyed by antibiotics, or when the immune system has been suppressed by drug treatment or by other illnesses.
The relationships between the human host and most normal flora usually fall under the the category of Mutualist relationships. The benefit to the bacteria is that they have a place to survive and multiply. The benefits to the human host are as follows

The hosts ability to nourish itself is increased. The bacteria may produce vitamins (such as B and K), and may break down food stuffs that are normally indigestible by the host into components that can be digested.
The host is protected against infection by pathogenic organisms. This happens in several ways.
The normal flora pre-occupy the favorable ecological niches for bacteria, e.g. the intestinal villi, thus presenting the invading pathogen with the problem of finding somewhere to anchor itself.
The normal flora may out-compete the invader for available nutrients, thus starving the invader and preventing it from multiplying.
Some members of the normal flora produce anti-bacterial chemicals (bacteriocins) as a side product of their metabolism, thus generating a local antibiotic effect which hinders the invader.
Are the normal flora always beneficial?

The answer to this question is: definitely not! If they remain in the site with which they are usually associated, the normal flora are usually beneficial. However, some members of the normal flora are also opportunistic pathogens, or are pathogenic if they turn up at a site with which they are not normally associated. For example, Bacteroides bacteria, which normally reside in the intestines, may produce abscesses if they penetrate into deeper tissues via traumatic or surgical wounds. E. coli, a normal inhabitant of the gastrointestinal tract, is the most common cause of urinary tract infections.

Why do the normal flora not induce an immune response from the host?

The short answer to this question is: the normal flora do induce an immune response. Antibodies to the normal flora exist in our bodies, but at lower concentrations than would exist for pathogenic bacteria. They provide a "sparring partner" for the human body that keeps the immune system in tune. The precise role that the human immune system takes in regulating the populations of the normal flora is not known.

Alcohol 's effect on the body

Drinking too much – on a single occasion or over time – can take a serious toll on your health.  Here’s how alcohol can affect your body:

Brain:
Alcohol interferes with the brain’s communication pathways, and can affect the way the brain looks and works. These disruptions can change mood and behavior, and make it harder to think clearly and move with coordination.

Heart:
Drinking a lot over a long time or too much on a single occasion can damage the heart, causing problems including:

Cardiomyopathy – Stretching and drooping of heart muscle
Arrhythmias – Irregular heart beat
Stroke
High blood pressure
Research also shows that drinking moderate amounts of alcohol may protect healthy adults from developing coronary heart disease.

Liver:
Heavy drinking takes a toll on the liver, and can lead to a variety of problems and liver inflammations including:

Steatosis, or fatty liver
Alcoholic hepatitis
Fibrosis
Cirrhosis
Pancreas:
Alcohol causes the pancreas to produce toxic substances that can eventually lead to pancreatitis, a dangerous inflammation and swelling of the blood vessels in the pancreas that prevents proper digestion.

Cancer:
Drinking too much alcohol can increase your risk of developing certain cancers, including cancers of the:

Mouth
Esophagus
Throat
Liver
Breast
Immune System:
Drinking too much can weaken your immune system, making your body a much easier target for disease.  Chronic drinkers are more liable to contract diseases like pneumonia and tuberculosis than people who do not drink too much.  Drinking a lot on a single occasion slows your body’s ability to ward off infections – even up to 24 hours after getting drunk.                             Stay away from Alcohol.