Menopause and Overactive Bladder: Yes, They're Connected

Do you plan your day to make sure bathroom stops will be available at short notice and scope out buildings so you always know where the nearest bathroom is? Do you tell yourself to wait an hour for that glass of iced tea so you won't have to dash for the ladies'? If so, it's likely you have a condition called overactive bladder, or OAB. And if you're between 40 and 55, you may be one of the many women for whom OAB is a menopause- and age-related problem.
10 Ways to Live Normally With a Leaky Bladder
One comfort: You're in good company. Studies show overactive bladder affects at least -- and probably more than -- 17 percent of women in the U.S. Why more? Because this problem is vastly underreported, due to the embarrassment factor. (It's not the easiest thing to talk to your doctor about.) But help is available. In the meantime, here's what you should know about the connection between OAB and menopause -- along with available treatments.
What's the connection between menopause and OAB?
During perimenopause, the period leading up to menopause, and menopause itself, the level of estrogen -- which helps to keep the tissues of your bladder and urethra healthy -- begins to drop significantly. If you've begun to notice dryness and sensitivity during sex, it's likely you're at risk for bladder problems as well. The reason: Just as the tissues of the vaginal wall begin to thin and dry out, so does the tissue that lines the bladder. When that happens, your bladder becomes more sensitive to irritants and more susceptible to "hair-trigger" releases.
What's more, lack of estrogen can cause the pelvic muscles, which are responsible for maintaining bladder control, to weaken, eventually resulting in incontinence.
What kinds of bladder control problems can happen with menopause?
Overactive bladder problems take several forms:

• Urgency: When you have to go, you have to go now.
• Frequency: You have to go all the time, defined as a problem if you need to go more than eight times in a 24-hour period. And yes, this problem is a doozy for sleep disruption.
• Urge incontinence: The need to go now comes on suddenly, and if life conspires to keep you from a bathroom, you're likely to have an accident.

How is overactive bladder diagnosed?
To diagnose a bladder control problem, your doctor will perform a physical exam, including a pelvic exam, and order lab tests to look for signs of a urinary tract infection or other problems. The doctor will likely ask you to keep a "voiding diary" in which you write down when you go, note any associated symptoms, and describe accidents or other problems. Keeping a diary can also help you reconstruct the circumstances prior to an accident (what you ate and drank beforehand, for example) or any overwhelming urges you can recall.
What treatments are available for menopause-related overactive bladder?
There are treatments for overactive bladder that help you control urges, treatments that strengthen muscles or improve muscle control, and treatments aimed to reduce irritation. Your primary care physician or a specialist can work with you to analyze the type of bladder problems you're having and devise the best treatment plan. Doctors are likely to suggest lifestyle changes, muscle-strengthening exercises, and bladder retraining before they start considering medications -- which might have side effects -- or surgery. What follows are the most common treatment strategies for bladder problems associated with menopause, in the approximate order a doctor might suggest them.
Treatments for menopause-related OAB
Dietary changes
Many women are surprised to learn how dramatically what they eat and drink can affect bladder function. With that in mind, try eliminating these foods and beverages -- all known to irritate the bladder, triggering urges -- one at a time:

• coffee and black tea
• citrus fruits and juices
• chocolate
• regular and diet sodas
• alcohol
• spicy foods
• tomatoes and tomato-based foods and sauces
• artificial sweeteners
• vinegar and vinegar-based salad dressings

To protect your bladder from irritation and urges:

• Drink eight glasses of water, spaced throughout the day.
• Drink milk, almond milk, or soy milk to see if this soothes the bladder.
• Take a probiotic supplement, which helps control yeast growth and promotes a healthy bladder.

Strengthening bladder muscles with Kegel exercises
With menopause and age, the pelvic floor muscles known as Kegels that control the bladder's ability to hold in urine can weaken. Strengthening these muscles is one of the best ways to control leakage. To do Kegel exercises, squeeze and hold the pelvic muscles and then relax them. You can locate these muscles by stopping the flow of urine midstream. Although it's possible to strengthen Kegels on your own, it's most effective to work with a nurse or physical therapist (PT) who specializes in pelvic floor strengthening.
Bladder retraining for OAB
Your bladder muscles have been conditioned over time to influence the sudden need to urinate -- probably in ways you're not even aware of. Bladder retraining is a therapeutic approach to relearning the ability to resist or inhibit the feeling of urgency. Working with a physical therapy nurse, you retrain your bladder by timing visits to the bathroom according to a strict schedule, gradually extending the intervals between bathroom visits. In addition, the therapist will teach you ways to distract yourself between bathroom visits. A bladder retraining program usually takes at least six to eight weeks to produce results.
Estrogen therapy
If your bladder symptoms first appeared during perimenopause or if you're experiencing other menopause-related symptoms, working with your ob/gyn to control these symptoms with hormone therapy may be the best solution. Many women find that vaginal estrogen, applied as a ring or cream, is extremely effective in treating overactive bladder. This is different from systemic hormone therapy, which uses oral hormones distributed throughout the body, and has fewer risks.
Weight loss
Weight gain -- often associated with menopause -- puts pressure on the bladder, urethra, and pelvic floor muscles. Many women have found that when they lose weight, their overactive bladder problems are gone along with the extra pounds. If you're overweight, try using your frustration with overactive bladder problems as a motivator to embark on a diet and exercise regime.
Other medications
A number of medications can help with OAB, but they're not usually the first treatments of choice, since they can have side effects. Known as anticholinergic agents, they block the action of acetylcholine, a neurotransmitter that stimulates the bladder to contract. By reducing contractions, they control sudden urges to go. Common brand names include Ditropan, Detrol, Oxytrol, Enablex, Sanctura, and Vesicare. The problem with anticholinergics is that they can block other bodily functions as well, causing side effects such as dry eyes, dry mouth, and constipation. Some women also report memory and cognitive problems from these medications.
Biofeedback
Many experts now recommend using biofeedback to aid in the process of retraining the bladder and strengthening pelvic floor muscles. Biofeedback uses electrodes to measure your heart rate, skin temperature, and breathing. It's designed to help you become more aware of your bladder and the muscles you use when you urinate, so you can develop more control.
Sacral nerve stimulation surgery
Electrically stimulating the nerves that control the bladder can greatly reduce or prevent incontinence. Sacral nerve stimulation uses a small neurotransmitter that's implanted under the skin and sends mild electrical impulses to a nerve located in the lower back (the sacral nerve) to influence the bladder and the pelvic floor muscles. The surgery doesn't have a permanent effect on nerves; it only works as long as the neurotransmitter is operational. This means it's a symptom treatment rather than a cure, but it also means it can be discontinued at any time.

Anti-Aging Foods Cheat Sheet

Consider these foods your anti-aging staples. As a rule, fruits and vegetables high in flavonoids and carotenoids, two powerful plant-based antioxidants, will remove the free radicals from your skin and body that cause you to age prematurely. A well-balanced diet can help you lose weight, live longer and feel fitter. But it can also help you look younger. Forget the fountain of youth. Load up a plate at the feel-better buffet and turn back the clock on a full (and happy) stomach.


Black garlic helps to repair age-damaged skin. Uniquely colored due to its fermentation process, black garlic contains double the antioxidants as regular garlic and can be eaten raw. It strengthens and restores skin cells damaged by the aging process. Use it in place of regular garlic in most recipes.
Jicama is a crisp root vegetable that can help fight crow’s feet by boosting collagen and fighting wrinkles. It’s also an excellent source of vitamin C. Try it either raw or cooked.

Jerusalem artichoke can help to fade the appearance of under-eye circles. Their beauty secret is iron – they contain five times more iron as potatoes. Eating them can help to correct an iron deficiency, a common cause of paleness that makes your under-eye bags more apparent.
Purslane is an herb that is loaded with omega-3 fatty acids that help to reduce your risk of heart disease and stroke. It also is a great source of vitamins A, B and C. Add it to yogurt or salads.

Sunflower Seed Butter works to unclog your arteries. It’s rich in polyunsaturated fatty acids including one that lowers your cholesterol. Try it instead of peanut butter.
Salmon is among the highest omega-3-containing fish, making it a go-to fish for healthy skin. As we age, cell turnover slows down, causing an accumulation of rough patches and dry skin; our skin also begins to produce less oil, diminishing our natural glow. Brighten your complexion with omega-3 fatty acids. Try to eat salmon two times per week to bring radiiance back to skin.  

Sweet Potatoes, Peppers and Almonds are representative of ACE foods, or foods that are high in vitamins A, C and E. They’re rich in antioxidants that combat damaging and aging free radicals in the body. Brightly colored vitamin A foods like sweet potatoes help to tackle the free radicals. Peppers have the highest levels of vitamin C and should be eaten raw to maximize their benefits. And like all foods high in vitamin E, almonds keep skin moisturized and soft by promoting oil production.


Pure noni juice, known for its anti-inflammatory properties, can help fight the formation of tumors – and wrinkles. Noni and noni products build collagen and are high in antioxidants and polyphenols.Tuna contains omega-3 fatty acids that fight UV-related cell damage and are a rich source of niacin, a deficiency of which causes skin rashes.
Black currants contain a compound called anthocyanosides, which can help improve vision. Additionally, this superfood contains five times the vitamin C that oranges do, making it a superb immunity booster.
Wheat germ is rich in zinc, which plays a crucial role in the production of new skin cells. It also has anti-inflammatory properties to help prevent eczema; recent studies even indicate that wheat germ can help reduce acne. Get half a cup of wheat germ per day for your daily dose of zinc. Try sprinkling it over salads and yogurt or adding it to smoothies.
Watermelon is a source of lycopene, which protects the skin from UV rays.
Sunflower seeds contain lignin phytoestrogens, which prevent collagen breakdown and boost the skin's lipid barrier.
Spinach is an excellent source of vitamin C, which the body needs to manufacture sebum, an oily substance produced by the sebaceous glands. Sebum is the body's "natural conditioner," and keeps hair shiny, smooth and young looking, while preventing dryness.
Sardines, rich in omega-3 fatty acids, promote hair growth and shine to keep your locks looking young.
Romaine lettuce is a leafy green vegetable high in vitamin A, a vitamin that helps revitalize skin by increasing cell turnover and encouraging new skin cell growth. Add 6 leaves to your salad or as a side with dinner for your daily allowance of vitamin A.
Red peppers and brussels sprouts are rich in vitamin C, which help build collagen and fight off free radicals.
Pomegranate seeds contain juice rich in ellagic acid and punic alagin – two agents that fight damage from free radicals and preserve the collagen in your skin.
Oysters are an excellent source of zinc, which aids in protein synthesis and collagen formation.
Avocados are one of the richest sources of monounsaturated fats and contain biotin for healthy skin.
Oatmeal is high in soluble fiber which reduces LDL cholesterol (the "bad" kind).
Foods of the Mediterranean: Fennel, an anti-inflammatory; octopus, a rich source of omega-3 fatty acids, B12, iron and zinc; gigantes beans, giant lima beans rich in potassium
Lentils are a good source of zinc.
Mango provides 96 percent of your daily vitamin C needs and helps prevent periodontal disease.
Lean beef is full of iron. Iron deficiency can cause nail beds to be thin and concave.
Tomatoes provide lycopene, which helps prevent heart disease, elevated cholesterol and cancer. Lycopene acts as natural sun block, preventing the UV damage that causes sun spots, dryness and wrinkles. Remember to cook tomatoes for the maximum anti-aging effect.
Guava is packed with vitamin C which boosts collagen production to smooth skin. Two cups of guava per week is the perfect dose of this anti-aging powerhouse.
Eggs are high in iron and biotin.
Kelp contains vitamins C and E, which protect fats in the skin's moisture barrier from free-radical damage.
Cucumbers are good for the skin. The silica in the peel helps reduce wrinkles and boost collagen. Buy them unwaxed if possible.
Lowfat cottage cheese is full of protein, and therefore promotes hair health (since hair is mostly protein). Just be wary of high sodium levels.
Cod contains selenium which safeguards your skin from sun damage and cancer.
Red wine, made with the dark skin and seeds of grapes, is rich in polyphenols, a type of antioxidant that includes resveratrol. If you don't drink, opt for grape juice or a resveratrol supplement available at your drug store for about $25.
Dark chocolate will help curb your sweet tooth and is rich in flavonoids.
Brazil nuts contain selenium, a powerful mineral that aids in the production of the antioxidant glutathione, which repairs cell damage and slows down the skin's aging process. Just 2 nuts a day will help you stop the aging process in its tracks.
Carrots are an excellent source of vitamin A; this nutrient is essential to a healthy scalp and youthful-looking, shiny hair.
Blood oranges contain anthocyanins, antioxidants that combat free-radical damage and UV rays.
Cranberry juice disrupts the formation of plague and thereby prevents yellowing of teeth. The flavonoids in cranberry juice also counteract the damaging effects of bacteria that cause tooth decay. Be careful that you aren't drinking a sugar-laden cranberry juice cocktail.
Beans, which are high in protein, promote hair growth and help thicken hair cells by making the fibers stronger.
Blueberries: One serving of this superfood provides more antioxidant activity than most fruits and veggies. Antioxidants fight the free radicals that cause wrinkles.

Jealous Husband Kills One-Year-old Son, Burns Wife

Blood they say is thicker than water, but this saying meant nothing to  37-year-old Henry Nnadi, who in a rage, powered by suspicion and jealousy reportedly murdered his one-year-old son, Ebuka, and also burnt his wife, Mercy, with a hot pressing iron after beating her severely during the recent Easter celebration.

Sandwiched between Harrison and Lateef Aregbe Street, the suspect had murdered sleep at their residence at No. 3 Lambe Iluyomade Street along Ago Palace Way, Okota, when he cudgelled the innocent boy to death and cruelly marked his wife with a hot pressing iron.

Nnadi had accused the wife of sleeping with his own father, an allegation the accused vehemently refuted. When THISDAY chanced upon the suspect’s aged father Wednesday, he quickly refuted the allegation. One of the neighbours said Nnadi’s accusation of infidelity reached the point where he doubted the paternity of his own son.

While Mercy is still battling for her life at New Evolution Hospital, Opposite Kingston Jo eatery in Okota, where she was rushed to by concerned neighbours, THISDAY gathered that the police have stepped up investigation into the case.

On that fateful Sunday, neighbours had been rudely jolted from the Easter celebration by the piteous cries for help emanating from the suspect’s wife. But their doors were locked. Neighbours had to break in only to find the visibly scarred victim, who had been tied to some piece of furniture in the house.

While the victim was rescued alive, it was however late for the couple’s one-year-old son as he was lying in a pool of his own blood. Neighbours who spoke on condition of anonymity said Nnadi  had killed the boy by hitting his head on the ground, after tying the wife to a chair before inflicting scars on her body with the hot iron.

When THISDAY visited the hospital Wednesday, the victim was lying on the bed wearing a stoic mien despite the third degree burns on all parts of her body. But despite the excruciating pian she was going through, she said she had left the matter for God to judge.

She said: “I am tired of talking about this issue. All I want to do is get well and leave this hospital for a new life. When I am better, our both families will sit down and talk about the issue but I have made up my mind to leave him. Let him go ahead with his life while I do so with mine. If government decides to prosecute him, fine but if not, I leave all in God’s hand since He is aware before anything happens.”

When asked if she had an affair with her father-in-law as alleged by the husband, she swore she was innocent of the allegation.

She said: “I swear I do not know how he got that idea. You saw my father-in-law, he is an old man and I am not that kind of person.”

The mention of her son was obviously a low subject with her as the mere questioning of his name brought about violent shudders and spasms prompting the reporter to quickly call the attention of the medical personnel. It was later that THISDAY learnt from the doctor that they had to lie about the condition of her son before she began to respond to treatment.

Reminiscing on the happy days before her marriage turned into a hell hole, Mercy said although they got married in 2010, they had been friends since 1996. She said: “We were friends first and then we fell in love with each other. That was when we decided to get married.”

With marriage, she said she had to drop her job as a hairdresser and veered into petty trading. On the incessant beatings, she said they had become regular customers at the Ago Police Division.

She said: “We used to visit the police station often after series of quarrels where I usually plead with the police to convince my husband to start up a business for me to feed our son. As always, they made him write an undertaking that he would not beat me up again but he always did.

“Instead of giving me money for the upkeep of the family, he would rather spend it on drinks and cigarettes. When I complain, he will say that I am lazy while he slaves to feed us.

“His father and family members are aware of all these things and they do not play with me at all. They have been the ones taking care of me since the incident.”

Speaking to THISDAY, the medical doctor on duty who simply identified himself as Dr. Eze said the victim had third degree burns which would take time to heal. According to him, when she was brought to the hospital, she was paper white which means that her pack cell volume (PCV) was low. He disclosed that she had also lost a lot of blood and body fluids. This he said prompted him to rehydrate her first before carrying out some surgical dressing on her wounds.

He said: “Psychologically she was bad until we cooked up a lie that her son, Ebuka, who was also murdered by the husband, is still alive.” Justifying his actions, the doctor said Mercy bought the news and was recovering speedily with the hope of reuniting with her son when she leaves the hospital.

“Prior to that, she was shouting and behaving like a lunatic. In fact, she was almost going psychotic. She refused to eat. From all deductions, she was very bad psychologically,” he added. On her wounds, he expressed optimism that she would heal with time.

He said: “If a woman notices that the love has gone sour, she should keep away for sometime and monitor whether he has changed. If there is no improvement in the man’s behaviour, she should quit because there is no need to risk her life.”

Referring to Mercy’s case, Eze said because of the constant quarrels between the couples, the neighbours had disregarded her screams as one of those things. He noted that when they went in to rescue her, it was already late. He also lamented the time lapse before she was rushed to the hospital. But for the delay, he said the wounds would not have degenerated.

Confirming the incident, the state Police Public Relations Officer, Mr. Joseph Jaiyeoba, a superintendent of police, said investigations had kicked off. According to him, the matter would not be swept under the carpet rather the police would ensure that the rule of law triumphs. The matter has since been transferred to the State Criminal Investigations Department (SCID), Panti, Yaba, for further investigations.

Walk 10,000 Steps a Day to Reduce Diabetes Risk

Walking does your body a world of wonders: It improves your mood, flattens your belly, reduces body fat, and improves cholesterol. But it does something else, too: Walking reduces your risk for diabetes.
That's right. Take 10,000 steps a day (5 days a week) and you'll lower your diabetes risk three times more than if you walk only 3,000 steps a day. Learn how walking lowers your risk for diabetes, cancer, high blood pressure, and more.
You're probably already logging about 5,000 steps. Even sedentary folks rack up about 3,000 (1.5 miles). Here are easy ways to walk more steps:

1. Track how far you walk. You'll be amazed at how a pedometer motivates you to walk even more. Pick a model with an easy-to-read display, a sturdy clip, and a loop-on "leash." (It's easy to lose!)
   
2. Buy good walking shoes. Running or walking shoes are fine as long as they keep your ankles stable. Running shoes have more cushion in the heels; walking shoes, more arch support. For the comfiest fit, shop in the afternoon, when your feet are slightly swollen.
   
3. Sit less, walk more. Walk -- don't sit -- while you talk on the phone. Also, put an exercise machine in front of every TV, and a portable pedal machine under your desk at work.
   
4. Walk farther each week. Increase your steps 10% a week. Even if you begin walking at 3,000 steps, in less than 6 months you'll be up to 10,000. 

The Best Workout to Blast Belly Fat and Lower Blood Sugar

There's a new champ in the fitness ring with a one-two punch that would send Sugar Ray Robinson spinning. It's an exercise combo that helps you burn fat and lower blood sugar better than either exercise alone.
The dynamic duo? Aerobics and weight training. Do two of our favorite things: speed walking and a little resistance work. Even if you do the absolute minimum -- 5 days of walking and 2 days of strength training -- for just 20 to 30 minutes a day, you'll get more out of it than if you do just one. 
Researchers observed that people with diabetes who did the combo trimmed their waists, lowered their blood sugar, cut back on their meds, and (nifty bonus) lost 4 pounds of pure fat. Set your workout goals with this personal tracker.
The beauty of combining both types of workouts is that it doesn't have to take more time. The mix seems to maximize the benefits of whatever you do. Even though the combo plan was tested on people with diabetes, it will work for anyone, whether you need to exercise to lower your blood sugar or just want to get healthier, have more energy, and reduce your risk of cancer and heart disease. Who wouldn't want that?
If you're already walking 30 minutes a day, don't cut back. Just substitute weight-training on two of those days or -- even better -- tack on 20 minutes of strength work to two speed walks. You'll get an even bigger bang on your exercise bottom line. Get fit faster by adding this 20-minute workout to your walking routine.
Power up for your next workout by eating one of these snack recipes from EatingWell about 30 minutes before you exercise:

• Spicy Energy Mix
• Gorp
• Crunchy Granola Wedges
• Almond-Honey Power Bar

 Try Joel Harper's resistance workout to boost your upper-body strength.

8 Foods That Fight Pain

Can you find pain relief on a plate? What you eat can help -- or hurt. Here are eight soothing foods to include in your chronic-pain-management strategy 

No single food can zap chronic pain, but a healthful diet is an important part of your pain-management strategy. The Mediterranean diet, for example, is rich in fruits and vegetables, whole grains, and healthful unsaturated fats. These edibles can help build strong bones and muscles, and -- in some cases -- can even short-circuit pain. A wholesome diet also helps prevent pain-aggravating weight gain and boosts your energy levels and mood so you can cope more comfortably.  

Choose Whole Grains

Whole grains are rich in fiber, a good-for-you ingredient that curbs appetite and helps you manage your weight. Maintaining a healthy body weight is important to keep chronic pain at bay. Another benefit: Whole grains are a good source of magnesium, a mineral that has been shown in animal studies to short-circuit muscle pain. Enjoy a wide variety of whole grains -- from whole wheat bread to fast-cooking quinoa and bulgur.

Hook Some Salmon

Reeling more salmon into your diet is a good bet for managing chronic pain. Salmon is rich in ache-busting omega-3 fatty acids, but it's also a great source of another potential pain fighter: vitamin D. There's a strong link between low levels of the sunshine vitamin and chronic pain, and emerging research suggests supplementing your diet with vitamin D may help ease the discomfort. 

Pour on the Olive Oil

Olive oil is liquid gold when it comes to fighting pain. This elixir is rich in antioxidant polyphenols that help inhibit a common pain-causing mechanism in the body. Plus, olive oil makes a great substitute for butter, which is high in saturated fat. That's great, because too much saturated fat in the diet has been shown to erode bone strength and trigger pain. So enjoy this Mediterranean alternative in your next pasta sauce, salad dressing, or saute. But use it judiciously. Olive oil has 120 calories per tablespoon. When it comes to spices with potential pain-relieving properties, go for the gold: ginger and turmeric. Ginger contains a quartet of substances (gingerols, paradols, shogaols, and zingerone) that have analgesic qualities similar to aspirin or ibuprofen. Turmeric -- a spice used in Indian and Thai curry dishes -- contains curcumin, another ginger-family member that may also help nip pain in the bud. So, next time you're feeling extra achy -- brew a cup of ginger tea or order some Thai takeout for dinner. Identify the cause of your pain so you can take steps to relieve it.) 

Spice Is Nice

When it comes to spices with potential pain-relieving properties, go for the gold: ginger and turmeric. Ginger contains a quartet of substances (gingerols, paradols, shogaols, and zingerone) that have analgesic qualities similar to aspirin or ibuprofen. Turmeric -- a spice used in Indian and Thai curry dishes -- contains curcumin, another ginger-family member that may also help nip pain in the bud. So, next time you're feeling extra achy -- brew a cup of ginger tea or order some Thai takeout for dinner.

Be Sweet with Strawberries

Grab a basket of sweet, juicy strawberries next time they're in season (or use frozen ones anytime). These red treats are chock-full of vitamin C, an antioxidant with powerful pain-reducing properties, according to research. Some studies suggest vitamin C may help people experience less pain after breaking a bone or having orthopedic surgery. Similar research indicates vitamin C may hinder arthritis-inducing cartilage loss and the formation of bone lesions in the joints.  

Get Your Greens

Toss a spinach or arugula salad for a jolt of vitamin K -- a nutrient with potential pain-soothing properties, according to some preliminary research. Vitamin K also helps maintain strong bones and healthy joints. In one study, older adults with ample blood levels of K were less likely to develop osteoarthritis, compared to a low-in-K control group. You can get all the K you need from dark leafy greens: a cup of raw spinach has 145 micrograms (132% of what you need for the day). Caution: Vitamin K also helps with blood clotting, so if you're taking blood thinners, check with your doc before boosting your K intake

Dive Into Dairy

Can yogurt and other dairy foods dampen pain? Not directly, but they do contain two bone-building nutrients: calcium and vitamin D. Not only does vitamin D do more than buoy bone strength, it may also play a role in diminishing chronic pain, according to some study findings. So, load your grocery cart with yummy, creamy (but low-fat) dairy foods fortified with the sunshine vitamin. Can't stomach dairy foods due to lactose intolerance? Reach for calcium- and vitamin D-fortified orange juice or soymilk. 

Sip a Glass of Vino

Can a nice glass of Bordeaux help soothe achy joints and muscles? It may help. The resveratrol in wine, grapes, and grape juice may have an analgesic effect similar to aspirin, according to a handful of animal studies. But if you add resveratrol to your list of pain-busting nutrients, just watch how much of it you get from red wine. Experts recommend no more than one daily glass of wine for women. Men can get away with one more. And don't forget: You can dose yourself with resveratrol equally well by eating red grapes or sipping grape juice.

Prevent Heart Attacks by Eating Fresh Fruit and Vegetables

Let's say there's heart disease all over your family tree. You'd likely feel genetically doomed, right? That makes this good news even better: One of the most common causes of inherited heart disease is a nasty gene called 9p21, and major recent research shows that what you eat can prevent a heart attack.
Just go to the grocery store and pile your cart with fresh vegetables and fruit. Something in fresh produce, especially veggies, turns this genetic bully into a wimp. What that something is isn't clear yet, but who cares? If heart disease runs in your family and 9p21 is why, eating lots of fresh veggies and fruit cuts your risk of the family heart attack so much that it's as if you didn't get the gene.
Here's another example: Say you and your neighbor have the gene. You're not a nutritional saint (dessert happens) but your diet is also packed with carrots, broccoli, spinach, berries, apples, and artichokes. Your neighbor eats a typical American diet (meaty, sugary, salty, fatty). Your healthy eating lowers your heart attack risk. Your neighbor's? It doubles.
We YOU Docs have seen way too much heart disease. (Dr. Oz's first job description was cardiac surgeon; Dr. Mike's, anesthesiologist). We'd both love never to see a heart patient again. That's not so far-fetched. If every American stopped smoking, started walking, managed stress, and ate a ton-o-veggies, heart disease could go extinct. Make it happen in your house.
Add these other healthy food

Reduce Stress with Exercise, Not Booze

 Your stress meter's moving at whirligig speed. Maybe you're anxious about giving a huge presentation tomorrow, or your best office bud just got laid off and everybody's wondering who's next. Should you exercise or head home thinking, "Boy, I need a drink"?
Will that mixed drink, bottle of wine, or beer really take the edge off your stress, or will it make matters worse? Maybe both.
We've seen evidence that alcohol and high anxiety feed off each other. Yes, having a drink when you're a bundle of nerves can lower your levels of the stress hormone cortisol, but in some people (you?), drinking when super tense underscores the dark side of whatever stressed them out and leaves them in a state of depression. In other people, intense stress overwhelms alcohol's relaxing effects, so they react by having another drink . . . and another.
Our bottom line is this: If you're just kicking back with friends or family, a drink (one for women, up to two for men) can be a healthy pleasure. It eases your risk of heart attack and stroke and makes that almond-crusted trout even tastier.
But (and it's a big but) if you're stressed to the max and know from experience that alcohol bites back when you're tense, walk instead. A 30-minute outing cuts stress and anxiety by 30%. Plus, you'll burn calories rather than drink them. That'll improve your mood when you step on a scale.

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12-Step Stress Management Plan Learn How to Keep Chronic Stress from Aging Your Body

Keep Worries at Bay

Did you know that stress is one of the biggest agers of your body? Most of us have it. The issue is how we respond to it. If you let nagging, unfinished tasks hang over you, or you constantly feel your life is spinning out of control, it can wreak havoc on your body. That's why it's important to learn how to manage the stressful elements in your life -- the tough boss, the rebellious teenager -- and how to tone down your body's physical response (e.g., rapid heartbeat, anxious racing thoughts) to them. Here’s a plan to avoid letting your worries burden -- or bury -- you.

 

 

 

Identify the Source of Your Stress

You can't tackle stress unless you know where it's really coming from. Daily annoyances are easy targets, but are they really what's bothering you? Lashing out at your kids bickering or the car that won't let you merge, for example, may be a reaction not to those things but to something else, such as an extra assignment piled on at work. The first step to managing stress is pinpointing the true culprit.

On the verge of a meltdown? Keep emotions in check with these five strategies.

 Ever feel like you're on an emotional roller coaster? Life can bring on a variety of emotions, both positive and negative, that range in intensity from mild to severe. If you don't have a handle on them, they have a way of getting a handle on you. Try these 5 strategies to keep your emotions in check.

1. Let it out
   Emotions like to linger. Sometimes you have to kick them out. Bottled-up feelings of sadness or anger can sap your energy and interfere with your relationships and other areas of your personal and professional life. So let people know when something's bothering you. If you're having trouble verbalizing, try purging yourself of intense emotions by pouring them out in a journal. If sadness lingers, see your doctor..
2. Count to ten
   Emotions are powerful. And they can surface at any time: at work, at the grocery store, out with friends, at the dinner table. When you find yourself in emotionally charged situations, step away and count to 10 before you say or do anything. This will give you a chance to calm down, assess the situation, and consider the possible positive and negative consequences of your reactions and comments.
3. Say when
   Emotions love overachievers. If you have a tendency to take on too much, watch out! Resist the temptation to be Wonder Woman or Superman by handling everything on your own. Ask for a helping hand. Break large projects into smaller portions and delegate, even if they are just small tasks. And do it BEFORE you get overwhelmed. Learning how to recognize and express your limits is vital to avoiding meltdowns.
4. Talk to yourself
   Emotions are sneaky. One minute you're fine, the next you feel yourself sliding downhill. Worry creeps in. Something, or maybe several things, didn't go as well as you'd hoped, and you're headed down a dark path. Before you get too far into the darkness, talk it out with yourself. Ask yourself what you can learn from the situation and how you can plan more effectively for similar challenges in the future.
5. Fuel up
   Emotions don't play fair. They attack when you're most vulnerable: when your schedule is packed with events, chores, and responsibilities. Make sure you first take care of basic needs like food, water, sleep, and exercise. You'll find it much easier to stay calm, cool, and collected when you're exercising regularly, eating healthy meals, and getting enough sleep.

Focus on the Moment

With so much going on around you, it's easy to get distracted. The trouble is you tend to miss critical details when you’re distracted, which can make you stressed and uneasy. Being mindful -- really tuning in to the present, not the past or the future -- can help you focus on handling the tasks at hand. Spend some time every day noticing the things most people tend to ignore, such as breathing, bodily sensations, and emotions. Try breathing exercises, or chi-gong (qigong) or yoga to help focus your mind and body. This won't happen overnight, but with practice, you'll notice a difference.

Make a To-Do List

Writing down a to-do list takes just a minute and saves you more time than that. Creating a clear (and realistic) game plan for what you want to accomplish helps you tackle your day, so you don't get bogged down in the unimportant details that eat up your time. The payoff: less stress and more time to enjoy the coffee you just poured. 

 

Don't Just React, Work on a Resolution

Every emotion has an "urge to act" that goes with it. When we feel afraid or anxious, we avoid things. When we're angry, we're tempted to lash out or yell. Unfortunately, neither of these behaviors actually solves the problem, so take a different approach and you may just feel better. Worried about something? Tackle it instead of ignoring it. Angry at someone? Don't lash out, be empathetic. 

 

Release Muscle Tension

As everyday stress builds up, your muscles tend to tighten up, which can add to your distraction and stress. Progressive muscle relaxation is a technique that involves flexing and relaxing your muscles to help relieve some of the physical stress that builds up in them. Starting at the bottom of your body, tense the muscles of your feet and then relax them. Work through the different muscle groups of your body one at a time -- your legs, stomach, back, neck, arms, face, and head. And breathe.

 

 

Build Stronger Muscles

After focusing on flexing and releasing, you may realize that some muscles could use strengthening. Whether you use dumbbells, machines, resistance bands, or your own body weight, strength-building can help you stay one step ahead of stress. Lean body mass (that's muscle, not fat) makes your blood pressure normal more quickly after a stressful event, and that takes a load off of your heart and arteries, especially when you think you have more work than time or more problems than solutions

 

Exercise Away Stress

Getting your heart pumping and body sweating is the best way to avoid sweaty palms and a racing heart when you're under pressure. Yep, exercise is one of life's greatest stress relievers. Not only can it help you stay calm when you feel anxiety coming on, it can also boost your energy and improve your mood. 

 

Meditate and Breathe Deeply

Meditation not only helps reduce stress by lowering your heart rate and blood pressure, it can also help you focus, learn, and remember. Try it by sitting in a quiet, comfortable place, closing your eyes and relaxing your muscles. Breathe through your nose and, as you exhale, silently say a single-syllable word, such as om. Do this for 10 to 20 minutes. When you're done, sit quietly and keep your eyes closed for a few minutes. Open your eyes and sit quietly for another few minutes before getting up.

Cry It Out

When you cry, it signals that you’ve reached a level of stress that could be detrimental to your health and that it's time to let it out. Tears help wash away emotional stress brought on by intense feelings of joy, grief, or panic. One major hormone that increases with stress is also associated with crying: prolactin. The higher the levels of prolactin in your body, the more often you're bound to experience emotional crying.

Laugh It Off

Not the crying type? Try laughing when you're stressed out. No joke; laughter is great medicine. A good belly laugh can ease stress and reduce levels of the high-anxiety hormone, cortisol. It also helps you cope better with whatever life throws your way by easing fears. So go ahead and laugh, even if it feels forced. Regularly laughing off tense moments in your days can make you more positive and optimistic. The more you laugh, the better you'll feel. 

 

Schedule a Worry Period

Do you relish worrying? Fine. Worry away. But there's a catch: Devote only two periods a day to it. Give your worries your full attention for 15 to 20 minutes. Wallow in all their soul-sucking glory. Then stop. When they rise up again, tell yourself that you'll address them during your next worry period. Now you're in control over when worries can worry you

 

Take a Step Back

Sometimes problems swell into things that get out of control or look worse than they really are. And sometimes you just don't give yourself enough credit. You may actually be dealing with your daily stresses just fine, but in your head, things feel frantic. Take a step back. Try to see yourself through someone else's eyes (anyone's eyes -- your lover's, your gardener's, Big Bird's). You might see that you're actually doing better than you think.

Chidi Mokeme Getting Married Soon?

If current reports making the rounds in many tabloids are anything to go by, then Nollywood actor/model extraordinaire, Chidi Mokeme might soon be off the singles market!
According to a latest report, the successful TV host turn businessman is currently neck deep in preparations for an April 27, 2012 wedding although details on the bride-to-be are still sketchy.
However, Adia Ukoyen, mother of Chidi’s 10 year old son is supposedly also getting married on same day but a close colleague of the actor says that the unknown bride-to-be is friend the actor met recently.
The 40 year old actor’s mettle as an ace performer was further brought to the fore when he became the host of popular reality TV show, Gulder Ultimate Search.

Whitney Houston’s Last Movie ‘Sparkle’ To Be Released This Year

The last movie late pop icon, Whitney Houston starred in before her death is set to be released in the cinemas on August 17, 2012.
A trailer to the movie titled ‘Sparkle’ was recently released by Stage 6 films and the movie is a remake of 1976 film of the same name. The original film centered on three singing teenage sisters from Harlem who formed a group in the late 1950s. The remake is set in Detroit Michigan in the 1960s during the Motown era.
 The film stars Jordin Sparks, Derek Luke, Whitney Houston, Mike Epps, Cee Lo Green, Carmen Ejogo, Tika Sumpter, Vickie Winans and Omari Hardwick.
Whitney plays the role of a single mother of a young musical prodigy named Sparkle (Jordin Sparks). In the movie, Sparkle struggles to become a star while surmounting issues that are tearing her family apart.
She also tries to strike a balance between a blossoming romance with music manager, Stix  played by Derek Luke and the challenges the new life with her sisters (Carmen Ejogo and Tika Sumpter) poses.
Sparkle marks Whitney Houston's fourth and final feature film role. She died on February 11, 2012 barely four months after filming ended. The film will be dedicated to her memory.

“ You Can’t Sing”-Don Jazzy quips About D’banj

So, that Don Jazzy uncharacteristically got in front of the cameras to grant an interview is news, but that during the interview, he divulged that erstwhile business partner, D’banj can’t sing nor rap is bigger news! Hence, we decided to fill you in on why this interview with Hip Hop World, is currently trending on most blogs and websites. Excerpts:
“D’Banj used to come to the studio in the JJC & 419 squad era. I just saw him as very funny character and he used to always bug us; I need a beat, in Nigeria things are popping off. I was like; okay dude, sing, you can’t sing. What can you do, can you rap, no you can’t rap. But he could play the mouth organ, I liked the way he used to play the mouth organ and he was very funny, so he used to crack us up. So we preferred to take him when we are going on shows on the road so that he would just be cracking us up. He used to make the road trips short for us; that was basically why we were taking him. If you watch some videos on Youtube, when we are performing you will see him at the back with his mouth organ, he will just be shouting “kilonshele!”, so that people would notice him. That’s the kind of person D’Banj is, any position you put him, he will stay there but he will try and make sure that you must notice that someone is there. And when I was leaving JJC & 419 Squad to go set up my own stuff, he was the only one that was like; now that everybody was taking a break, since we are close in the studio, that should he follow me. I said “where are you following me to? You are following someone that does not have money. I already know that I have talent, it would work for me at some point but for now I just need to settle my head”. He was like; no, you can do this thing, in the studio everyone knows that you are the one making the beats. I really liked his belief in me from then. I was like; for this guy to do this and decide  to follow me. Since the UK market was petty dominated by JJC & 419 Squad, the Nigerian scene, let’s go to where they don’t know us and we can start from scratch and come up. Let’s go and do an album. So we went to a friend of mine’s studio, I begged him to use the studio. We didn’t have the time, so we rushed the first album in like two weeks and it was done. As we had that copy like this, oya let’s go to Nigeria now and see what happens. That’s how D’Banj came into the picture”.

keche-talks-azonto-sokode-with-tim-westwood-on-bbc-radio

After making headlines in the United Kingdom, the 13^th Ghana Music Awards Best Group of the Year nominees, Keche, without a doubt is set to get the entertainment climate on the high with their latest single ‘Aluguntugun’. The sensational music group managed to bring fun and excitement to several hundreds of Ghanaians living in the United Kingdom with their electrifying performances on Ghana’s 55th Independence UK Club Tour organized by Akwaaba UKAfter making headlines in the United Kingdom, the 13^th Ghana Music Awards Best Group of the Year nominees, Keche, without a doubt is set to get the entertainment climate on the high with their latest single ‘Aluguntugun’. The sensational music group managed to bring fun and excitement to several hundreds of Ghanaians living in the United Kingdom with their electrifying performances on Ghana’s 55th Independence UK Club Tour organized by Akwaaba UK.

Funny Face, Gasmila and Keche with fans in the UK

Often than not, they left the audience screaming for more and with an experience to lingeron their minds forever. To many of the audience and their growing fan base in UK, the group was worth all the attention.
The duo, comprising of Andrew Kofi Cudjoe and Joshua Ampahgot on BBC Radio 1xtra to chat with English DJ and presenter of the UK version of the MTV show; Pimp My Ride, Tim Westwood on the Ghanaian dance craze, Azonto and their hit single “Sokode”.

Keche, Funny Face with Tim West of BBC

The group revealed how they arrived at the concept of the music after performing in a sub urban area in Ghana. Though Tim Westwood struggled to mention the track title correctly, he couldn’t miss the song title which meant “sweetness” when translated into English.
Alongside Keche in the studio were Ghana’s most hilarious comedian Funny Face who cracked up Tim with very comical comments and the unofficial king of Azonto, Gasmilla. At a point, they all exhibited their Azonto dance moves to Tim and his production team.

Funny Face, Gasmila and Keche with fans in the UK

The group has since returned to the country and been involved in the Vodafone Ghana Music Awards Nominees Jams and the Vienna City Azonto Tour around the country; from Tema through Takoradi, Kumasi and Accra.

Keche with fans in the UK

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12 Most Annoying Ghanaian Celebrities

                                                                                        there are sexy and attractive, beauty and the beast, respectable and hardworking as well as the talentless and arrogant celebrities but let’s not forget the annoying and irritating celebs

.today I need a little help to dissect, digest and elaborate on how our celebrities’ behaviour can be best described. I am not a tough cookie, it’s all about the truth. Just think through as you read this publication and you will see eye to eye with me. Now let’s hit it hard but with caution:

1. Yvonne Nelson: If anyone is not totally tired of her snooty girl attitude this drama queen has been displaying, then I am. Girl, get a grip. If you do not seek some kind of group therapy, your career will continue to go down the drain even further than it already has. You are good at what you do but you need to sit up and fix the weakness in your soul.

So far Ms. Nelson has already been slapped with a one year ban in Ghana and Nigeria, Yvonne, your fans are getting disappointed day in day out.

Your fans love you, don’t you think they deserve more than what you are giving them in return? It’s surely not wise to ‘cut your nose to spite your face.’

2. Mimi Divalish : Best known for her ‘wardrobe malfunctioning’, persistent and tenacious attitude, her talent is highly questionable. It makes me wonder, what really makes Mimi a celebrity? Is she a Ghanaian version of Paris Hilton? Doing nothing, yet getting the fame and money?

3. Mzbel : We have seen those legs and vajayjayso many times. Another celeb flaunting and inflicting her poor wardrobe mishaps at every given opportunity.

Less is not always more Mzbel. How easy it is to predict Mzbel’s stage appearances with the monotonous exhibition of skin, skin and more skin.

When will this girl grow up and dress like a woman? I do love that fact that she has that ability to potray youth and vitality but surly at some point it’s gonna get tired.

At her work? She is a good musician and she has been able to keep her career going despite the male dominance and all the hardship she went through.

Asamoah Gyan: I’m sure you’ll agree 2010 was really a bad year for him. Asamoah really tried our patience though he eventually got what he wanted.

I will cut him some slack, but cutting Ghanaians loose in the last world cup game made him one of my most annoying Ghanaian celebrities.

I bet you that the crazy woman proclaiming her love for him is doing so because of the “obakono no” dance with Castro, not his game on the field.

Undoubtedly, the most memorable event in his career will be Suarez encounter and Ghanaian’s reaction. Asamoah turned out to be Ghana’s Suarez after the exit from the tournament. I am not revisiting, jus checking in on him. I love his dance though…

5. Kwasi Pratt Jnr: Wake up early in the morning for some coffee and Kwasi Pratt will make you miss your breakfast, the most important meal of the day. His voice and choice of words will irritate you to the max. Although, he is versatile, charismatic and truthful sometimes, he really does qualify as a paparazzi! Well kinda like us all here on GC he is a bit of celebrity basher but he takes it to a whole other level, hands down. He is hysterical. He is annoying to me for his chameleon nature.

6. Juliet Ibrahim: Did I just wake up on the wrong side of my bed or is it really true Juliet Ibrahim is the best actress in Ghana? If I am sleeping, please people wake me up. I believe her sassiness is what truly got her a job as an actress, which is never a bad thing but is it enough to be given best actress. I admit she has improved over the years, maybe with time she will become excellent. Until then, her acting is still annoying to me.

7.Jeremie (4syte Tv Fame) : Quick question for readers, is this 4stye TV hostess a Ghanaian-American or a normal Ghanaian upcoming celebrity with a locally acquired foreign accent? It’s really hard to tell nowadays. She fits well in my list of most annoying Ghanaian celebrities. Her fake locally acquired foreign accent is very annoying. Turn off the radio!

8. Okyeame Kwame : Okyeame Kwame makes facebook a nightmare. My linguist, if you need to be reminded, you are a celebrity. Leave certain stories for the press and media to publish for you.

We have heard enough of you and your family. Undoubtedly, you got a beautiful family, but updating us on where you went, did and had for dinner, please, spare us all that, except when you update us on what you did in the bedroom. For that, we will love to hear..lol

9. Rufus (Benie Mac): If I write a lot about this guy, he will end up being the biggest celebrity, so I will just say, “Rufus, enough of your locally acquired foreign accent”.

10. Van Vicker : It is hightime this issue is dealt with. Sexy Vicker, you are so yummy, but escaping from the Ghanaian movie scenes and doing all these Nigerian and out of Ghana movies is annoying. We want you back on our screens and in a Ghanaian movie along side our beautiful actresses.

11. Asem : Fylla ooo, fylla. How the hell can you buzz Confidence, Edem and Asamoah Gyan out in your 2010 fylla single, while there is a whole page of lyrics to be written about your own 2010 lifestyle.

Dude, remove the speck in your eyes before you remove the log in other’s eye. Self acclaimed “propagandist”. Does anyone have an ab-rocket, treadmill or bowflex machine i can borrow for Asem Pigaro??

Here is a remix to your song “Fylla” : testing mic, 1-2, check check, give me a beat: fylla oo, fylla, this be 2010 fylla, Asem gain 142 pounds more, this be 2010 fylla, shame, fylla o, fylla. Should I add the alleged raping of Queenie? Still under investigation so cut the beat.

12. John Dumelo : Surprisingly and unfortunately, he appears on this list. There is no doubt he is cute and a good actor, but I don’t think it is funny anymore, the earlier he hit the treadmill, the better.

John, my birthday present for you this year is that “FYI take yourself to the GYM” Stop flaunting and strutting what one readers termed as “Banku pack”. “It ain’t cute”. It is getting annoying for me

Timi Dakolo Ties the Knot Secretly

Heaven Please’ crooner and first winner of West African Idols Timi Dakolo on 31st March 2012, finally tied the knots with the mother of his son Busola following  Timi’s announcement on Twitter.
 After unconfirmed reports by various internet news platforms  that the alternative singer was planning a secret wedding, Timi, around 7:59 AM on saturday, tweeted to his 7174 followers that he was actually tying the knot  with Busola, a former staff of Zenith Bank.
“I think i’m getting married today as oppose to yesterday” His tweet read.
The new couple welcomed their first baby Alex in October 2011.

How to look attractive To your woman

                                                                                                                                                                               Nigerian men have constantly been criticized to be unromantic by their female counterparts. This may not be totally true but a number of times, we men get it wrong when it comes to eliciting strong attraction from spouses going by the fact that one of the principles of romance that usually leads to a blissful relationship berthed on true love is attraction.

For you as a man to get to the pinnacle of being a master of eliciting intense attraction from your spouse, there are a couple of tricks which you have to master and constantly infuse in your relationship in order to maintain a healthy level of attraction between you and her and to also literally think of you as the best thing that has ever happened to her.

Here are some of those few tips that’ll help you as a man keep the fire of attraction burning in your relationship.

Always reinvent your relationship

Although this is seen to be a tad difficult by many, it actually is quite easy. From the perspective of hormones, When you first meet someone, you instantly release dopamine — the addiction hormone. This hormone is responsible for making you feel physically addicted to the other person for a short time whenever you are apart.

This tends to be the benchmark for a longer term relationship aided with the stimulation of another hormone, oxytocin also referred to as the cuddling hormone. The effect does not wear off for say five more years. A time frame long enough for you and her to raise young ones.

After this period of intense attraction fuelled by hormones, is a steady decline since the hormones are no longer effective. This coupled with the “theory of complications” which suggests that women marry the man they think he can become and try to change him; men marry the woman they want, and then she changes leads to a scenario where you have two people heading towards opposite directions.

And if after like seven years you do not bridge that gap, you’ll eventually drift apart. So add some spice to your relationship and ultimately look attractive to her by trying a new position in bed, taking a vacation, or saying this sentence after dinner one night: "I want to think of everything we can do to make our relationship as great as it was when we first met."

Request bluntness

Most women expect their men to discern a lot of things. Unfortunately, men are built in such a way that we do not usually comprehend most of the subtle signals being communicated by our partners. It is as if they are the only ones that understand this form of language.

Take for example if she “mistakenly” hits your head while you are trying to fall asleep after telling you she was not angry when you forgot your anniversary date, just think back to how she said the words. Lying in her expression and voice tone was a clue. Eventually you have to step up and say, "I don't have any idea why you detest me at this moment." Ask her to tell you plainly what she wants. This saves relationships and keeps the attraction burning.

Give her some chocolate

Women generally love chocolate and it has been confirmed that it increases sexual libido because it contains phenyl ethylamine, anandamide and tryptophan which have been shown to increase libido. So, spring a surprise on her by coming home with some chocolate bars. Make Sure You Think ahead

Always take the lead and work ahead of time. If you want to have sex with your wife tomorrow, have it at the back of your mind that women responds better to sexual passes when their oxytocin level is pretty high. Hence, ensure you make this happen by doing something nice for her a day before the encounter. Buy her a book, cook breakfast, call for no reason. It's not difficult. This would further endear and attract you to her.

Good Guys? They Are Not Extinct

                                                                                                                                                                                Picking up the phone, Lillian’s hand trembled with anxiety. She was about to make a call that might totally make or mar her life. She had met Ifeanyi at one of the hottest hang-out spots in Victoria Island. Now she was about to call him for just the second time since they met to inform him that she was carrying his baby.

And when she finally summoned enough courage to make the call, she expected the worse. With quivering fingers, she dialed Ifeanyi’s phone numbers. A minute later, the phone line went dead. Her world was about to crumble, tears cascaded down her eyes, she was in pain, traumatized and not totally surprised at the same time.

Lillian, a successful I.T consultant with one of the leading telecommunications company in the country had been single for over a year. After a long feud with close friends, she succumbed to the idea of a girl’s night out. Surrounded by her friends at the club, she felt safe in her little comfort zone. The music was loud, the lights were blinding and the atmosphere, electric. Everything was happening too spontaneously, too crazy for her liking. She was about to leave, against the wishes of her friends, then Ifeanyi walked in. In an instant, everything seemed to stop, the lights suddenly became drab, the music sounded hollow and she started to feel a tingle deep inside her very essence.

She knew the implications; she desperately tried fighting this feeling, to no avail. Then something snapped, she ordered for a glass of champagne, obviously trying to numb the feeling with some alcohol. It became more complicated; Ifeanyi strolled up to her, adorning an almost impeccable smile. She timidly smiled back, apparently, the alcohol had been a futile effort. She was excused by her friends and was left at the mercy of this total stranger who looked like a mini-god.

They got talking; Ifeanyi introduced himself as a model based in London. He had come to Lagos for a friend’s wedding. Oddly, she felt at ease with this stranger, they got dancing and with a whisper in her ears, Ifeanyi invited Lillian to his hotel room and they eventually ended up in bed together. She knew Ifeanyi was going back to London the following day, she was also aware that they might never cross paths again. They exchanged phone numbers even as she knew he was only trying to be a gentle man. She never expected to hear from him. A month later, Lillian missed her period, she had only slept with Ifeanyi. She went for a test and the doctors confirmed she was pregnant after a one night stand.

Struggling to accept the harsh reality that stared her in the face. She flashed back to the genesis of her ordeal. She had never done anything like that before, but she was single at that time and he was damn gorgeous. She conceded, thinking it was harmless fun because of the contraceptive pill she was on.

Now, she was faced with the imminent challenge of being a single parent. Although she was disappointed, she vowed to be the best mother in the world. She was too fragile to endure a termination, the doctors had told her. 30 minutes later, her phone rang, she was frantic. She reached for the phone gingerly. It was Ifeanyi, he wanted to know if she was doubly sure he was the dad. Teary eyed, she said yes and he agreed, to her utmost astonishment. More tears poured and she really hoped to continue hearing from Ifeanyi.

For the following two weeks, Ifeanyi kept calling Lillian. It seemed too good to be true. 6 months into the pregnancy, she got the greatest shock of her life. Ifeanyi wanted her to have the baby in London. He had finalized all her travelling arrangements. One month later, Lillian was in London. She gave birth to a girl child and they named her Alexandra. The couple intends to come back to Nigeria for a small traditional wedding ceremony before permanently relocating to London.

Fat and Fate: The New Lifeline

                                               Researchers that carried out the study tallied the results of dozens of studies about the effects of exercise on the so-called fat gene, which is suspected to increase the risk that carriers will be overweight or obese by 12 percent or more. The gene which is also referred to as “fat mass and obesity-associated” gene, or FTO gene was discovered several years ago and by most estimates, about 65 percent of people of European or African descent and perhaps 44 percent of Asians carry some version of the FTO gene.

These previous findings would seem to suggest that most of us are doomed to be chubby, an enervating idea — and one that may even be self-fulfilling. In one of the studies carried out in February, volunteers who learned that they carried the FTO gene or similar fat-promoting genes frequently turned afterward to heedless binging, consuming more fatty foods in the next 90 days than they had in the preceding months, because they believed that their fate, at least in terms of weight, was sealed.

However, reports of the new study has strongly suggested otherwise. The study discovered that physical activity, even in small doses, may change genetic destiny.

Ruth Loos a program leader at the Institute of Metabolic Science in Cambridge, England, and senior author of the study said “Soon after FTO was discovered in 2007, studies showed that physical activity attenuates the effect of the gene on body weight gain, however, these were followed by studies that could not convincingly confirm this interaction or that did not find an interaction at all.”

She and her colleagues contacted the researchers of many studies in the United States and Europe and asked them, as a professional courtesy, to reanalyze their data with the hope to reduce the scientific confusion about the role that exercise might play in the gene’s activity. They suspected that part of the reason for the varying results was that individual research teams had employed widely different methods to quantify and define physical activity levels. So for the most part they defined what constitutes a physically active person as someone who engaged in at least an hour of moderate to vigorous physical activity per week.

Even by this very generous standard, only 25 percent of the 218,000 FTO carriers who had been studied in the various experiments to date qualified as active.

However, the newly reanalyzed data showed that those people had managed to partly nullify their genetic heritage. Being physically active, in the new analysis, “reduced the effect of FTO by about 30 percent,” Dr. Loos says. But this still leaves 70 percent of the potentially fat-encouraging effect of the gene intact, she added, the consequences of physical activity on the workings of this single gene seem to be enough to perhaps allow someone who has the tendency to become seriously overweight to maintain a normal waistline.

Dr Loos further stated that “Our study shows that physical activity plays a role in weight control, even in those who are genetically predisposed”. She stressed that those little activities like walking the dog, weeding the garden would count and help to counter the effects of the FTO gene. Dr Loos concluded by saying that she hopes the recent findings about the FTO gene would empower people who may have given up hope in trying to control their weight.

Five hangover remedies that ACTUALLY work

                                                  though there have been several remedies associated with hangovers, and the best way of avoiding hangovers will be skipping the bottle all together but for a seasoned drinker that might be asking too much. So here are some remedies that actually work.

1. Food Alcohol removes vitamins B and C out of your body, so foods with these nutrients will replenish these vitamins. Ordering juice based cocktails with your Hennessy or red label will keep the hangover away. Potatoes, bananas, chili peppers and oranges are good sources of these two vitamins too. Drinking milk makes the body absorb booze slowly, so when your drinking milk or a juice cocktail guess who will have the last laugh the following morning

2. Water The main cause of hangovers is dehydration, alcohol reduces the water content in the body so it’s important to rehydrate with a few glasses of water in between drinks before you become unhinged. Drinking coffee the morning after a night out is not advised, as it will only increase dehydration.

3. Aspirin Don’t be fooled by the warning on some aspirins that it should not be taking if you drink too much. This is a big hit for curing hangovers in Nigeria. Alcohol releases chemicals in the body that are actively involved in causing body pain, so aspirin like a super hero comes to the rescue.

4. Antioxidants Fresh Fruits and vegetables are antioxidants, antioxidants help cleanse the body so they are very important when hangover sets in. Green tea is also a worthy substitute for the morning after a hangover when the urge to drink coffee arises.

5. Vitamin B6 Alcohol consumption can eventually lead to diseases tha affect the liver, like liver cirrhosis, that is because alcohol lowers the level of Vitamin B6 which plays an important role in the functioning of the liver, eat beans, salmon, bananas, potatoes, or take a smoothie. After these entire nothing can go wrong after downing a few glasses of red label.

Sleeping Positions And Meaning In Relationships

                                                          How we sleep plays a very vital role in how well we sleep and everybody has a particular sleeping pattern that works for them. However, relationship experts have stated that sleeping positions goes beyond how well rested we are after a good night sleep when it involves partners in a relationship.

Experts say that the way we sleep can actually say a lot about how strong or weak our relationships are. Sleep counselor and author of “The Well Rested Woman” Janet Kinosian and Peter Salton, a psychologist recently spoke with Yahoo Lifestyle and they explained what the closeness between you and your partner at night denotes for the rest of your relationship.

SPOONS
The spoon is when couples sleep side by side, curled up with one another in the fetal position. It stands as the most used sleeping form of sleeping pattern by couples during the earlier years of their relationship. When the male is behind, it signifies a protective stance by the male, because it makes a woman feel that her partner is willing to look after her. But when the woman is behind, it means that the relationship is very nurturing and shows that the woman is the backbone of the relationship.

“This is a very loving position. It’s the same as a back-to-front hug when he’s standing at the sink doing the washing up and she comes up behind, putting her arms around him. It’s a sign of love and affection” Peter said.

Janet said “Spooning with the male behind traditionally signals a protective, traditional partnership. The woman wrapping behind the man indicates a more nurturing female driven relationship”.

WRAPPED IN EACH OTHER’S ARMS
Sleeping wrapped up in each other’s arms simply means that both partners are very fond of one another.

“This is the usual position that couples adopt immediately after sex. However it can be quite uncomfortable after a bit because at least one person’s arm falls asleep” Peter said about the sleeping position.

Janet said: “People in the early stages of relationship tend to want to be close together for longer throughout the night”

. FACE TO FACE
About couples that sleep with faces and bodies facing each other, Peter says:” This an unusual position because things like your knees and arms get in the way. You also end breathing on each other which is fine if you want to kiss, but not if you want to sleep.

Janet added “This is generally an early-on in the relationship position, when people are still in the honeymoon period, craving each other”.

BACK TO BACK
“Back to back traditionally indicates a more generalized lack of closeness and more independence in a relationship” Janet said about the sleeping position.

“This is known as the post-argument position. It’s a signal to the other person that you are not interested in being intimate or loving in any way. Not a good way to start the night”. Peter added.

SLEEPING SEPARATELY
This position can be in one of these three forms: sleeping on the edge of the bed with a big gap between you, twin beds in the same room or separate bedrooms.

“Separate rooms usually means one of the couple is a heavy snorer, or the sexual part of the relationship is over”.

“Twin beds mean either the sex is not spontaneous any more, or one of the couple is a disturbed sleeper (tossing and turning a lot), which would affect the other person. Peter said about the two variations in the sleeping separately position.

Janet added “It’s not necessarily a terrible thing; If too much noise, teeth grinding, too little room in the bed or blanket issues keep one partner from getting the proper rest, a separate bed or bedroom might be in order”

3 Natural Ways Of Losing Excess Belly Fat

                                                        Excess Belly fat is undoubtedly a tad frustrating especially when it becomes too difficult to deal with.

Also, it poses quite a number of health risks and with the social stigma that sometimes goes with having excess belly fat vis-à-vis a protruding stomach, it is imperative to look at simple natural methods of getting rid of it bearing in mind that the risk and cost associated with the surgical of excess fat is sometimes unbearable.

These natural methods below are very affordable and totally free of any side effects, so we suggest you opt for them if you’re really keen on losing belly fat and having that picture perfect abs you have always dreamt of either as a man or woman.

1. Drink lots of Water:
We all know that water is a great source of life. Life without water is unable to sustain anyone. In order to lose belly fat naturally, you should drink as much water as you can on daily basis. In the beginning, it may be difficult for you to drink water more than your routine. Therefore it is advised to increase its intake steadily. The more water you will drink, the more it will speed up the process of burning unnecessary belly fat.

Regularly drinking lots of water will enable you to lose belly fat naturally as well as quickly. The reason behind this fact is that plenty of water flushes your stomach and removes toxic substances. As a result you will succeed in achieving your desired results of losing fats in just few days.

2. Eat Less after Regular Intervals:
Food is a mandatory element of life and there is no human being on earth who can survive without eating anything. Do not eat too much food at once; rather divide it into smaller meals. In order to lose belly fat, you must eat anything nutritious after regular intervals of maximum 2 hours so that you stomach could work continuously. The reason behind this approach is that continuous eating produces enough heat in your body to burn belly fat. So, this is one of the best ways to lose belly fat naturally.

3. Regular Exercises:
Last but not the least; everyday exercise plays a vital role in reducing your belly fat. The more you exercise, the more you will remain healthy and happy. Exercises on daily basis not only help you achieve a good body shape but also enable you to maintain it. There are different exercises to lose belly fat, which can be performed on and off machines. So, it depends on you, which option you want to go for. Besides, you’re required to exercise after regular intervals with various repetitions. Make sure that you go for the exercises that specifically target the belly fat. Aerobic, cardiovascular and weight training exercises are the best ways to lose belly fat naturally in few days.