HOW TO RELIEVE BACK PAIN
        If you work at a desk all, chances are you have some tightness in your shoulders and back. Although we know all the common wisdom about having good posture, taking breaks and walking around throughout the day, we don't always follow through on this good advice. Even worse, we may find ourselves slouching or hunched over and wonders why we're experiencing soreness or nerve pain. Fortunately, there's a free solution to some of these programs that only require us to get up and do some easy exercise.

     To keep your back and shoulders in tip-top shape, here are some simple exercises to keep you loose and limber.

•  General Ab and Back Strengthening

1.  Lie gently on your back with both knees bent and angled slightly to one side of your body. Stretch your arms out to your sides and lay you palms flat on the ground. Once you're in position, gently twist your head in the opposite direction of your knees so that your cheek is on the ground. Rest in this position for 10minute and then do the same on the other side. For best results, repeat this four times.
2. Lie on your back with your arms loosely on the ground beside you and your legs straight out, feet pointing up. From this position, bend one of your legs over the other and allow your lower back to twist gently in that direction. At the same time, let your head twist the opposite way. Repeat this the other way and keep your shoulders flat on the ground at all times. Repeat this exercise 20 times.

HEALTHY LIVING

                                  STROKE
            Stroke is a deadly disease in the world. A stroke occurs due to a blocked or leaked artery in the brain. This blockage or leakage result in lack of oxygen supply in that area and deprived brain cell begin to die soon.
            An instant result of a stroke is sudden numbness of the limbs, confusion, troubles speaking and partial vision impairment. Leaving it untreated will lead to long-term disability. Just like with any other diseases, many factors increase the chances of having a stroke. Again, some are controllable while other are not. modifiable risk factors for stroke include:

• High blood pressure
• Smoking
• High cholesterol
• Diabetes
• Obesity
• Physical inability
• Sickle cell disease

Factors that you cannot control are age, family history, gender, and heart disease.
             Prevention aims to decrease the incidence of stroke by modifying a single or multiple risk factors. Three levels of prevention are used:

• Primordial prevention: it is the adoption of healthy habits to prevent the emergence of risk factors such as obesity, high blood cholesterol and smoking.
• Primary prevention: it aims to reduce the risk factor profile of the individuals such as physical inability to reduce weight and cholesterol levels.
• Secondary prevention: at this point, professionals try to prevent the recurrence of stroke in the individuals who already had one.

        HOW TO AVOID AGING 
   "Everybody wants to live forever but nobody wants to grow old"(Jonathan Swift). This is the utmost truth! Everyone wants to defeat aging and be young and healthy forever, especially in today's world when you see the beauty of celebrities with covetous eyes and think how these people never age. This obsession with a youthful appearance has led to tremendous research and culminated in the upswing of cosmetic industry and development of drugs and supplements that claim to delay the effects of aging.
     Eating right food provides you with the nutrients that have antioxidant and anti -inflammatory properties thus helping you combat aging.
      Cooking your food in olive oil or simply adding a teaspoon in that salad of yours can help you delay aging. Guava is very common fruit that is low calories but contains high quantity of vitamins particularly vitamin C.

Ingredient:

• 2chilled guavas(medium sized)
• 1/2 frozen banana
• 2 tablespoons of plain yogurt
• 1/2 cup whole milk
• 1 tablespoon sugar(better use honey)
• 1 teaspoon vanilla extract

Method:

• Chop the guava without removing its skin 
• Add banana, guava, yogurt, milk, vanilla and honey in a blender.
• Blend it properly to grind all the content. Put it in a refrigerator. You'd enjoy it best when its chilled.

Healthy lifestyle

HOW TO CONTROL COUGH USING HOME                                 REMEDY
      No one likes the taste of cough syrup in their mouth and having a nasty cough that won't go away has to be one of the most uncomfortable state of being possible. Coughing, of course, is due not only to irritation on your throat due to allergens but it is also due to a build up of mucous in your bronchial tubes which can further lead to bronchitis, chronic cough and dry heaving in the lungs.
       What if i tell you that there is a natural alternatives to calming these symptoms and that it would cost absolutely nothing to your healthy to give it a go? The idea is to create a paste out of honey, coconut oil, and flour.
       Ingredients;

• Raw organic honey
• Coconut oil
• Flour
• Napkin
• Adhesive medical tape

     Method;

• Mix a teaspoon of flour with some honey and add some warmed coconut oil.
• Apply to a napkin and place in the center of your chest with some tape.
• This all natural compress can be applied to an adult overnight or to a child for only 2-3 hours.

You should notice some results after the first treatment, but as with all natural treatment time is your friend, and its perfectly safe to do multiple treatments over a week.

HEALTHY LIFE

       HOW TO MANAGE YOUR LIVER
        Aside from skin, the liver is the largest organ in the body and also one of the most important. Our livers filter blood that is then circulated to the other organs in our bodies. It is therefore vital that we keep our livers healthy and happy. The problem is, we can't see our liver, so how can we know if it's healthy or not?
        Some signs to show your liver has an infections;

1. Pain in the liver
2. Swollen ankles and legs
3. Weight gain
4. Allergies
5. Yellow skin and eyes
6. Chronic fatigu

  In order to keep your liver healthy you must;

1. Reduce alcohol consumption to allow your liver to filter toxic
2. Try eating a cleaner, high-fiber diet to help cleanse your liver
3. Ensure that you are consuming a balance diet with fewer processed foods
4. Drink plenty of water to flush out your system 
5. If you're a smoker than make it you goal to give up
6. Try ensuring you get at least 8 hours of sleep a night as out livers often need time to recover too.

BETTER SLEEP, BETTER HEALTH

                     BETTER SLEEP,BETTER HEALTH

         Do you have trouble sleeping when you are stressed, travel or have other distractions keeping you up at night? Quality sleep is vital for your health. sleep aids and other over-the-counter medications may be helpful at times when you need to get some much needed rest.

         some tips for simple lifestyle changes. Change your sleeping habit(try going to bed at the time each night and wake up at the same time each morning), keep meals light before bedtime, limit your screen time before bed as it can inhibit the production of melatonin, incorporate regular exercise into your daily routine. 

          some natural recipe for good sleep;

INGREDIENT: 1.Brown rice

                          2.Soya beans

                          3. Flax seed

                          4. Oat

METHOD: 1.blend all the ingredient together( brown rice, soya beans, flax seed and oat)

              2. mix water with two tablespoon of the blended mixture in a tea cup and drink before bed time everyday.