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FORGETTING THINGS EASLY TIPS

Memory lapses aren’t exclusive to old-age which is why it is necessary to keep your mind sharp across all ages. The cognitive skill, memory, can be affected by various factors such as lack of sleep, hypertension, substance abuse etc. Here are a few tips which will help you keep your mind sharp:

Take Frequent Breaks: If you work for long hours at a stretch without taking a break, you run a risk of putting excessive strain on your brain which slows down its reflexes. Giving the brain a break once a while is a good idea and during a “brain break”, you could engage in mentally stimulating activities such as playing Sudoku or puzzles.

Repeat To Learn Better: If you want to remember a crucial piece of information, it is advisable that you repeat that particular piece of information more than twice for a more comprehensive understanding. This tip would be even more effective if you read out aloud the information which needs to be remembered for uninterrupted concentration and comprehension.

Learn To Play An Instrument: Learn to play a musical instrument and regularly practice it as music stimulates the cells in your brain. Studies have shown a strong connection between relaxing forms of music such as instrumental or Celtic music and the motor areas of the brain which are linked to the learning and cognitive spaces. This happens because music triggers the “feel good” neurotransmitter in your brain.

Dietary Changes: Incorporate more nutritious items to your diet such as fresh fruits and vegetables as they are rich in fibre and vitamins which keep the brain and body healthy. Adding fish oil or fatty fishes such as salmon and trout is a must because they are rich in Omega-3 acids which help your brain retain information for a longer period.

Over-indulging in junk food can cause your brain to slow down while extreme crash-diets can cause lethargy in the cognitive areas of your brain. Hence, you should aim to balance your meals.

Source: lybrate.com

Research proposal writing

[Tips for Writing Your Research Proposal]

1. Know yourself: Know your area of expertise, what are your strengths and what are your weaknesses. If you want to get into a new area of research, learn something about the area before you write a proposal. Research previous work. Be a scholar.
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2. Know the program from which you seek support: You are responsible for finding the appropriate program for support of your research.
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3. Read the program announcement: Programs and special activities have specific goals and specific requirements. If you don’t meet those goals and requirements, you have thrown out your chance of success.
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4. Formulate an appropriate research objective: A research proposal is a proposal to conduct research, not to conduct development or design or some other activity.
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5. Develop a viable research plan: A viable research plan is a plan to accomplish your research objective that has a non-zero probability of success. The focus of the plan must be to accomplish the research objective.
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6. State your research objective clearly in your proposal: A good research proposal includes a clear statement of the research objective. Early in the proposal is better than later in the proposal.
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7. Frame your project around the work of others: Remember that research builds on the extant knowledge base, that is, upon the work of others. Be sure to frame your project appropriately, acknowledging the current limits of knowledge and making clear your contribution to the extension of these limits.
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8. Grammar and spelling count: Proposals are not graded on grammar. But if the grammar is not perfect, the result is ambiguities left to the reviewer to resolve. Ambiguities make the proposal difficult to read and often impossible to understand, and often result in low ratings. Be sure your grammar is perfect.
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9. Format and brevity are important: Do not feel that your proposal is rated based on its weight. Make your proposal a pleasant reading experience that puts important concepts up front and makes them clear.
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10. Know the review process: Know how your proposal will be reviewed before you write it. Proposals that are reviewed by panels must be written to a broader audience than proposals that will be reviewed by mail.
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11. Proof read your proposal before it is sent: Many proposals are sent out with idiotic mistakes, omissions, and errors of all sorts. Proposals have been submitted with the list of references omitted and with the references not referred to.
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12. Submit your proposal on time:
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Call For Paper!!!!
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International Conference on Education and Social Science (ICESS 2018)
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ICESS 2018 is a prestigious academic event organized with a motivation to provide an excellent international platform for the academicians, researchers, engineers, industrial participants and students around the world to SHARE their research findings with the global experts.
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Why join Our Conference?
1. Present and publish your latest research
2. Learn from invited speakers
3. Understand the current state of research
4. Meet with international colleagues
5. Visit the capital city of Malaysia, Kuala  Lumpur
6. Engage with editors of the top journals in your field
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Publication Opportunity
*All accepted abstracts and papers would be published in the conference proceeding CD (with ISBN number).
*After the conference, an e-book version of the proceedings will be sent to be indexed by Thomson Reuters Conference Proceedings Citation Index (formerly called ISI Proceedings) and others reputable international and local journals.
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https://www.facebook.com/InternationalConferenceOnEducationAndSocialScience/videos/157685948266016/
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For further information please contact secretariat:
intconferencesecretariat@gmail.com
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SMARTPHONE

For most of us, our smartphone is the first thing we look at in the morning and the last thing we check before going to bed. But, is it a right practise? Well, it is not. As per a recent study published by the Brigham and Women's Hospital in Boston, Massachusetts, using a smartphone right before bedtime actually reduces the overall quality of sleep. 

Here's how:

Difficulty in falling asleep - We feel sleepy when our brain releases a hormone called melatonin, which is determined by the body's circadian rhythm. The blue light emitted by the screen of the smartphone interferes with this rhythm and the secretion of melatonin, which makes it difficult for us to fall asleep, even after we keep our phone aside. 
Poor quality of sleep - Using a smartphone before going to bed also hampers the overall quality of sleep because, when we check an office email or a text message as the last thing before we sleep, it gets difficult for our brain to relax, due to which we are unable to sleep peacefully.
Decreased attention span - Our productivity suffers during the day, due to lack of proper sleep at night. Also, not getting enough sleep is known to hamper our decision-making skills, impair our long & short-term memory, which leads to unnecessary stress and anxiety.
Increased risk of weight gain - Our body is more likely to feel hungry when we don't get our due share of sleep, as sleep deprivation slows down our metabolism. Thus, use of smartphone right before bedtime can induce cravings, which lead to snacking and weight gain.
Weak immune system - While we are asleep our immune system produces antibodies that help fight infections, it also releases a protein known as cytokines. This protein not only promotes sleep but also fights inflammation and other problems caused by stress. Lack of sound sleep decreases the production of cytokines and increases the risk of falling sick, it also slows down our recovery cycle. Further, long-term sleep deprivation can raise the risk of diseases, such as diabetes, heart problems and obesity. 
Skin damage - Sleeping late at night and not getting enough sleep can lead to dark circles, puffy eyes and fine lines across our face. The blue light emitted by our smartphones triggers the secretion of cortisol, which can damage our skin's smoothness and elasticity.

Thus, even if we are spending only some time on our smartphone before going to bed, it affects our overall mental and physical well-being.

Liver Health

Tips for a healthy liver
The liver detoxifies our body. But alcohol, obesity and bad eating habits can cause fatty liver disease.

The good news is, a fatty liver can regenerate if you do the following:

reduce carbohydrates and bad fats. Avoid fructose syrup commonly found in soft drinks and processed foods.
Also increase intake of omega-3 fatty acids in your diet.
Many such fatty acids are contained in linseed oil.
Get in a half-hour workout at least 5 times weekly.
And drink at least 2 liters of water or unsweetened tea each day.
Don't smoke, and be careful about taking medications.
The most common liver-damaging drugs include painkillers and antibiotics. Extracts of plants such as milk thistle can help regenerate liver tissue.
Also good is artichoke, tumeric or dandelion.
A warm liver compress promotes blood circulation and detoxifies.
And try to get in an afternoon nap.

Remember, if you have a fatty liver, visit your doctor for regular check-ups.

Hot or cold bath

As the days become warm, you tend to turn the shower towards the cold water and as the days get cooler, bathing water usually gets warmer. A cold water shower can be very refreshing in the summer, similarly, a warm shower in winters can be quite relaxing. But have you ever thought about what actually is good for you? Well, there is no hard and fast rule about which one is better. As a general rule of thumb, according to Ayurveda, hot water should be used for bathing your body and cold water should be used for the head. However, when you clearly have to choose between hot water and cold water, a number of factors have to be considered, such as individual’s age, constitution, habits, diseases, if any, season, etc.

Let’s take a closer look

Age: Young children and elderly people will get more benefit from warm to a hot water bath. Teenagers and people up to the age of about 45-50 years can have a cold water bath. For students who need to be alert and be able to focus on their studies, a cold water bath is ideal.

Constitution: According to Ayurveda, there are three types of doshas; Vata, Pitta, and Kapha. If you have a pitta body type, you should bathe with cold water. On the other hand, if your body type is Vata or Kapha then, a hot water shower is much better for you.

Habits: Your habits can also influence the water temperature. If you like to bathe early in the morning, a cold water bath is advisable. However, if you like to bathe in the evening, try a hot water shower. As the evening is dominated by the Vata dosha, hence it is ideal. Similarly, if you like to exercise before your bath, you must bathe with hot water.

Diseases: If you are suffering from diseases caused by an imbalance of the Pitta dosha, you should bathe with cold water, such diseases include indigestionand liver disorders. If you are suffering from an imbalance of the Vata or Kapha dosha bathe with hot water. Diseases caused by the Vata dosha imbalance include arthritis, joint pain and foot pain. Those caused by kapha dosha imbalance include respiratory diseases and allergies.

Some Ayurvedic practitioners also advise alternating between hot and cold baths. What is important is that you should not bathe with water that is either too hot or too cold as bathing with really hot water can disturb the pH level of the skin, while bathing with water that is too cold can make you catch a cold. 

Learn to say NO

Simple Steps To Help You Say No

Humans are social animals who thrive on reciprocality. It is in our basic nature to be socially courteous, and the word 'No' feels like a conflict that warns a potential relationship. Many of us tend to comply with every single request that is put forward to us by our peers, family, or at the workplace by our superiors. We choose to take up more jobs than we can efficiently handle and put unnecessary stress on ourselves even at the cost of our time and well-being. Must we always do that? 

Why is it so hard to say 'No'?

People have the notion that saying 'No' can come across as rude or uncaring. You may feel that you are letting someone down by turning down their request or risking a relationship. But, it has mostly to do with your self-confidence than your relationships with people. It may branch from overbearing parents, high expectations set by your peers and mentors or experiencing parenthood yourself and setting unreasonable standards for yourself. Childhood influences are usually the biggest cause of people always saying ‘yes’ all the time.

People who have low self-confidence tend to value their own needs less than the needs of others. Saying 'No' feels rude, and no one wants to be impolite.

Well... saying 'No' does not mean you are being rude or disagreeable.

At the end of the day, it is more about how you say 'no', rather than just saying the word 'No'. Saying 'No' is about valuing and respecting your own time and priorities. 

How to start saying say 'No'?
If you want to take a step back and start saying 'No' to make sure your own needs are valued, here’s what you need to do.

Refuse politely, when it seems not possible: Do not overcomplicate responses and try to be as simple in your responses as you can be. If you are asked to do something, and you want to say 'no', try to be polite in your body language and state that it is not convenient for you at the moment and that you would rather get back to it later.Seek time before committing: The transition from saying ‘yes’ all the time to saying no does take time! Start to give yourself more time and ask people to get back to you later. This way you can begin to build more self-confidence and learn to say no over time. This also allows you to evaluate your response instead of immediately saying yes or no to the person asking the favor or task.Do not feel guilty: Deep down if you want to do a favor, you can go ahead with it, but you should also understand that it is okay to say no, and there is no need to associate guilt with it. You should set boundaries and allow people around you to understand how much favors they can ask you for instead of presenting you with an endless amount of favors from you.Set your boundaries: Refusal does not amount to rejection as you have just as much right to say ‘no’ as the person who is asking the favor from you. You are simply turning down a request, and in most situations, there is a middle ground for compromises where both you and the requester can be satisfied. If you have limited time to fulfill a request, let the person know and help out only as much as you can without overstepping your boundaries.

Bringing in these changes can help you be more self-confident, and at the same time enable you to say no when you need to

Stomach Inflammation

Do you feel bloated like a whale? Do you have a burning sensation in your stomach that makes you want to bend over constantly? This inflammation of your stomach could be caused by a number of reasons. One of the most common scenarios can be that you may have had a little too much to drink the last night, eaten too much spicy food or just eaten something that may have inflamed your stomach. Worry not, because you can treat your stomach inflammation easily with these quick fixes.

Here are a few home remedies that can help:

Probiotics: Ever wondered why your grandmother told you to eat a bowl of curd if your stomach was out? Because, curd is rich in probiotics and probiotics are known to introduce good bacteria to your digestive system and help improve digestion. They also aid in regulating bowel movements and speed up the healing process. Apart from curd, foods such as kefir, Kimchi, and kombucha are also rich in probiotics and can help relieve stomach inflammation to a great extent.
Green tea: Amongst other things green tea also helps soothe your digestive system. It also improves digestion. Studies have shown that drinking a cup of warm green tea even just once a week can make a significant difference for gastritis patients. To improve the taste, you can add a spoonful of honey to the tea, as honey also has a number of potential health benefits for your digestive system.
Eat smaller meals: Eating heavy meals with large gaps between them can be one of the major causes of stomach inflammation. So, if you’ve been suffering from recurring gastritis attacks, consider eating smaller meals with shorter gaps between them. Also, pay attention to what you’re eating, avoid foods that make you feel bloated and are difficult to digest. If you do not know what foods trigger such a response, start maintaining a food journal. This will help you in identifying the foods that don’t suit your digestive system.
Garlic Extract: Garlic has a number of health benefits. This herb is also great for an upset stomach. Garlic extract can help remove H. pylori from your stomach. This is the strain of bacteria most commonly responsible for stomach inflammation. In order to get the maximum benefit crush a few pods of raw garlic, extract its juice and drink a teaspoon of it. Alternatively, you can buy garlic extract from an Ayurvedic store for the same purpose.
Ginger: Ginger also has antibacterial and anti-inflammatory properties that can help treat stomach inflammation. To benefit from this chew a piece of raw ginger followed by a glass of water. Alternatively, boil a piece of ginger with water and milk; drink this tea to get relief from inflammation.

The stages of HIV

A report shared by the UNAIDS in 2017 shows, that new HIV infection cases in India have fallen to 80,000 in 2016 from 150,0 00 in 2005. Still, India recorded a number of 2.1 million people living with HIV at the end of 2016. Even though the number of new infections has declined, still AIDS has claimed 62,000 deaths till 2016. 

HIV or the human immunodeficiency virus is a lentivirus which causes HIV infection and leads to acquired immunodeficiency syndrome or AIDS. The symptoms of HIV vary from person to person and there are three main stages of HIV infection, where each stage has different symptoms.

Here are some facts about the three stages of HIV infection along with the accompanying symptoms.

Acute HIV infection stage: This is the first stage of HIV infection and after three to four weeks of getting infected with HIV, people experience symptoms, which are similar to flu. The flu usually does not last more than two weeks.

Symptoms include:

Fever
Rashes on the body
A sore throat
Swelling of different glands
HeadacheJoint and muscle pain
Improper digestion

These symptoms appear and indicate that the body is reacting to the HIV infection. Infected cells circulate throughout the blood, and the immune system produces HIV antibodies in order to attack the virus. This process is termed as seroconversion, and it takes place within 45 days of getting infected. The levels of virus in your blood is quite high during this stage.

Clinical Latency Stage
This is the second stage of HIV infection, which follows the early stage. This stage is also known as chronic HIV stage. During this stage, HIV is active but is reproduced at a very low rate. People in this stage may not show symptoms related to HIV or may get mild indications.

In case of people who do not take medicines for HIV treatment, this stage can last for a longer period of time. Some people, however, progress faster through this stage. Medication must be taken as per the schedule, in order to, keep the virus in check. During this stage, people can transmit HIV to others very easily in spite of not experiencing any symptoms. People who are on medication stay suppressed virally and have a low level of HIV in their blood, and the risk of transmission is less.

Symptomatic HIV infection or AIDS stage
This is the third stage of HIV infection, which is characterized by severe damage to the immune system of an HIV affected person. A patient is likely to suffer from serious infections and gets bacterial or fungal diseases. The infections are termed as opportunistic infections. The patient is now said to be suffering from AIDS.

The symptoms at this stage are:

Loss of weight
Diarrhoea
Sweating at night
Fever and persistent coughing
Problem in the mouth and skin
Infections on a regular basisIllness and development of other diseases.

HIV infection affects the body via three stages and leads to AIDS in the third stage. Each stage is accompanied by several symptoms.

Massaging feet at night

Reflexology says that foot massage aids in releasing the blocks that hold the energy from flowing through the body. Known by the name, Padabyang in Ayurveda, the massaging of the feet at specific points have many health benefits, and at the same time, helps in the curing of some diseases as well. Ayurveda considers feet massage as a beneficial therapy that offers amazing health benefits.

What are the advantages of feet massaging at night?
Any kind of massage contributes to enhancing your well-being and feet massage is no different. The massaging of the feet at night without fail has several benefits that are as enumerated below:

Relaxation: Massaging the feet at night gives a perfect relaxation and helps you to cope with the long and tiring day. It is simply a great way for the reduction of stress and feels relaxed.

Improving blood circulation: We all know that a good blood circulation is an essence of maintaining good health. If blood cannot circulate freely, it may give rise to many health problems. A foot massage at the specific point before going to bed significantly helps in the improvement of the flow of blood.

Good sleep: Massaging the feet at night plays a crucial role in having a good night’s sleep which is extremely beneficial for good health.

Reduce PMS: Pre Menstrual Syndrome abbreviated as PMS is a difficult battle that all women have to deal with. PMS causes a lot of pain accompanied by a lot of physical changes. To effectively deal with PMS feet massaging at night is an excellent option.

Reduce pains and aches: Massaging the feet every night before going to bed is a very effective way in the reduction of various types of pains and aches of the body. A proper and regular massage is recommended in this situation for more effective relief from pains.

Good for headaches and migraines: Another amazing benefit of feet massaging at night is that it helps to give you a great relief from headaches and migraines. It gives you a quick relief and most importantly without taking any medicines or having to face any other side effects.

Reduces heel pain: Many experience difficulties with heel pain in the morning after waking up. Feet massage at night before going to bed is a great way for the reduction of pain in the heels. At the same time, it also helps to deal with pain from flat feet.

Fights depression: A feet massage at night time also helps to fight depression effectively, and in this case, it is recommended to give a self-massage.

Thus, a foot massage at night is highly beneficial, and Ayurveda encourages massaging with oil as the benefits are multiplied when the foot is massaged with medicated oils.

Foods No to take on empty tummy

Do you know not all foods can be consumed on an empty stomach? So, it is imperative that you should be aware of such foods and restructure your breakfast menu accordingly. Here is a list of foods to avoid on an empty stomach.

Stay away from the following foods when you eat after a considerable gap

Citrus fruits: Citrus fruits contain fruit acids. When these acids enter an empty stomach, they can lead to heartburn. Hence, if eaten after a prolonged period post meal, a person is at risk of gastritisand stomach ulcers.

Soda: Consuming cold soda drinks on an empty stomach may cause damage to the mucosal membrane while reducing blood flow to the stomach. This may lead to a slow digestive process and difficulty in the abdomen.

Spicy foods: Spicy foods are known to cause irritation and damage to the digestive tract, and are especially not recommended for people who suffer from acid reflux issues since very spicy food leads to consequences such as acid reflux in the food pipe.

Cucumber and other green vegetables: Green vegetables and cucumber are rich in amino acids. If consumed on an empty stomach it may very well lead to pain and bitterness in the upper abdomen.

Tomato: Tomato is a fruit containing high levels of tannin. Tannin causesacidity in an empty stomach and leads to consequences and appearance of gastritis if frequently consumed in such a manner.

Fermented milk products: Fermented milk products such as yogurt typically come with loads of health benefits being full of probiotics. But if consumed on an empty stomach it can interfere with the balance of healthy bacteria as the hydrochloric acid produced tends to be destructive.

Sweets: Items such as candy or sweetmeats contain high levels of sugarand cause a sudden and sharp surge of insulin levels in the blood. Over a long period, this has a bad effect on the pancreas.

Products containing yeast: Edible items such as biscuits, puff pastry, vinegar and beverages such as beer and wine contain yeast which can significantly irritate the stomach and cause bloating.

So, be a little conscious and avoid consuming these items on an empty stomach since a little effort goes a long way.

Pneumonia

Pneumonia is a type of lung infection that may affect one or both lungs. In this condition, the air sacs, also known as alveoli, fill with pus or fluid, which makes it difficult to breathe. Moreover, pneumonia is known to cause inflammation in the air sacs. This disease may range from mild to life-threatening and the severity depends on the cause of inflammation, the organism fostering your infection, your age and general health. 

Symptoms:

Most common symptoms associated with the condition are:

Chest pain
Difficulty in breathing
Shaking chills
Rapid heartbeat
Fever
Rapid breathing
Dry cough
Vomiting
Wheezing
Nausea 

Muscle aches

Bluish skin tone due to oxygen deficiency 
Blood in sputum that is coughed up mucus
Labored breathing
Confusion 

High fever

Causes: 

Bacteria: One of the most common causes of pneumonia is the bacteria named as Streptococcus pneumoniae. This type of pneumonia may occur after you have had flu or a cold or maybe even on its own. Moreover, it may affect only one part of the lung i.e. the lobe and is also known as lobar pneumonia. 

Viruses: Viruses are one of the main reasons why children below 5 years of age suffer from pneumonia. Viruses that cause pneumonia may also cause cold or flu. Viral pneumonia is usually mild and may be treated at home itself. However, in some cases, it may be very severe and life-threatening. 

Mycoplasmas: Mycoplasma is a type of bacteria that doesn't have a cell wall around the cell membrane which is why they are usually unaffected by most antibiotics which target cell wall synthesis. The symptoms of pneumonia caused by mycoplasmas are mild and the patient does not require bed rest. This type of pneumonia is known as 'Walking Pneumonia'.

 Fungi: People with weakenedimmune systems or chronic health problems usually develop pneumonia due to fungi. You may also develop fungal pneumonia by inhaling large doses of it mainly found in soil or bird droppings.

Prevention against Pneumonia

It is important for all of us to prevent ourselves from pneumonia and for that we can follow the below mentioned steps:

Know about the symptoms of pneumonia first: It is difficult to detect or diagnose pneumonia, especially in people over the age of 65. In older patients, the common symptoms such as fever, chills, cough may not be experienced. You should watch out for non-respiratory symptoms like weakness, dizziness, delirium and confusion. It is even more difficult to diagnose pneumonia in people who are suffering from preexisting conditions.

Practice good hygiene: Commonrespiratory Infections, influenza and cold may cause pneumonia. You should follow hygienic habits. Wash your hands regularly before meals and use hand sanitizers in order to prevent the illness from spreading. You should also maintain proper oral hygiene as several oral infections may also lead to pneumonia. You should also keep away from people who are affected by pneumonia or any other illness like flu, cold and serious diseases such as measles or chicken pox. All these factors may cause pneumonia.Get vaccinated: It is recommended for people of all ages who may be at a risk of getting pneumonia to get vaccinated and immunized against pneumonia causing virus called pneumococcal pneumonia. This is a one-time vaccine, which prevents and reduces the severity of pneumonia. A booster vaccine after every five years may also be prescribed. Elderly people should be vaccinated against all diseases which cause pneumonia.Quit smoking: Smoking accounts for being a major cause or risk factor for pneumonia. It increases a person’s chance of getting pneumonia as the lungs’ ability to defend themselves from the infection is reduced. By quitting smoking, you will be able to prevent pneumonia.Maintain a good general health: Maintaining an overall good health and following healthy habits will help you in preventing pneumonia. This is because your immune system stays strong and is able to fight efficiently against pneumonia-causing infections. A proper diet with all essential nutrients is also recommended along with regular physical exercise and proper rest.

Severe cases of pneumonia are capable of making you suffer and you may be admitted to a hospital. According to studies, it has been estimated that more than 60% of people over the age of 65 need to be hospitalised because of pneumonia. 

Too much salt in food _ BAD

Around 40% of adults all over the world suffer from hypertension, and many may not know that too much of salt in the diet is the leading cause of developing high blood pressure. Recent studies from the Dietary Approaches to stop hypertension have shown the advantages of taking a lower amount of salt. But the real problem is that most people find salt to be tasteful just like sugar, and this tends to cast its harmful effects on overall health.

What happens to the body when you take too much of salt?
Salt contains sodium, and the kidneys find it difficult to maintain their optimum function when there is an excessive amount of sodium in the bloodstream. When sodium starts to accumulate, the body holds back water for diluting the sodium which enters the blood vessels thereby, increasing the volume of blood in the stream. When this happens, the heart has to overwork, and more pressure will be exerted in the blood vessels. With the passage of time, the excess amount of pressure would stiffen the blood vessels which would pave the way for stroke, heart attack or even heart failure.

What are the signs and symptoms of taking too much sodium?
Most people are generally unaware that there is an excessive salt intake and hence could be dangerous. Therefore, it is important to look for signs that your body is pleading to reduce the consumption of salt.

You start feeling very thirsty: When you eat foods with high amount of sodium such as chips, pepperoni pizza, and ketchup, you are likely to feel dry. This is because of the high amount of sodium that troubles the balance of fluid in the body which makes you crave for water so that it can restore the salt balance.

Your body starts to swell at strange places: You may feel bloated in the morning when you take too much of salt. This phenomenon is termed as edema which means swelling of extra fluid in the tissues of the body.

You may develop stomach ulcers: Taking too much sodium is associated with stomach ulcers as well as cancers in mammals according to the recent journal Infection and Immunity. Even though more research is required, there is no harm in reducing the amount of salt in the diet and enjoy a healthy life.

Research also indicates that reducing the amounts of sodium can lower death rate over the long term. Hence, it is advisable to stick to the recommended amount of 2300mg which is equivalent to one teaspoon of salt per day to lead a healthy life. 

Prefect for to stay fit

You will seldom come across a person who does not like to eat. Nothing can be more satisfying than binging on your favorite cuisine. Though the choice of food may differ from individuals to individuals, most of us live to eat. It is not without reason that food is considered a fuel that gets the body going, enabling us to carry on with our daily chores. While hot, spicy and fast foods are what most of us crave for, one cannot ignore the health benefits of a balanced and nutritious diet. A diet enriched with the essential nutrients can play a significant role to keep the vital organs of the body fit and healthy.

Importance of a healthy and nutritious diet
A nutritious diet plays a pivotal role in maintaining the well-being of the body. From eyes to heart, it takes care of almost everything. Mentioned below are some of the food items that should be a part of your diet.

Fruits: The health benefits of fruits deserve no special mention. Apple, banana, citrus fruits, berries, kiwi, guava, most of the fruits are laden with vitamins and minerals and go a long way to build the immunity and resistance of the body against various diseases and infections.

Vegetables: A diet without vegetables is anything but healthy. From antioxidants (mostly dark green vegetables) to omega-3 fatty acids, minerals to dietary fibers, incorporating vegetables in the diet takes care of most of the nutritional requirements of the body.

Meat: Equally important are animal products which include meat (chicken, lamb, crab, goat, duck, to name a few), fish (salmon, mackerel, tuna, tilapia, sardine, basa, to name a few), fish oil. Most of these are a rich source of proteins, vitamins, and minerals necessary for the overall growth of the body.

Milk and dairy products: Milk, cheese, butter, curd, ghee, being an excellent source of calcium, vitamin, minerals, fats, proteins, should be included in the diet.

Oils: One cannot miss out on the various benefits of ghee, especially of cow, mustard oil, coconut oil & olive oil and other healthy vegetable oils, such as sesame oil, rice bran oil, flaxseed oil to name a few, that are rich in nutrients including Omega-3 fatty acids.

Cereals: The nutritive value of cereals (oats, rye, wheat, quinoa, rice) and pulses (black gram, lentils, chickpea, groundnuts) are also immense.

Herbs & spices: The herbs and spices that make food more palatable are known for their anti-inflammatory, anti-fungal, anti-bacterial and anti-carcinogenic properties.

Unhealthy habits to avoid after eating food
There are certain unhealthy habits which when done immediately after eating food will do the body more harm than good. Some of these include:

For a proper digestion of food, never take a nap soon after the meal.Taking a shower immediately after having food will also affect the digestion process.Many of us have a habit of drinking tea after a meal. However, it is an unhealthy practice that can interfere with both the digestion of food as well as with the absorption of iron.Eating fruits immediately after a meal will also affect the digestion of food.

Smoking after a meal is an extremely unhealthy practice.

Bloated belly-food cause

Do you feel your stomach bloat after meals? If you notice, this doesn't happen after every meal? Only at times. And at other times when you eat specific foods. Well, there are foods cause your stomach to bloat, so the wise thing to do is to know about them and avoid them!

Here are a few of the biggest criminals:

1. Cold drinks: Yes, these carbonated drinks have numerous side effects on your health. One of them is that they bloat your tummy. Beer happens to fall in this category too.

2. Dairy Products: For the lactose intolerant, dairy products are almost like poison. The intolerance can be mild, moderate of severe, but one of the symptoms is gas. You can try to limit your consumption of dairy products.

3. Apples: Apples and pears are known to contain a high percentage of fiber. While they are important for us and should be eaten, if is good to know that they can affect sensitive tummies. Eat bit by bit, and if it helps, peel the skin and then eat.

4. Few Vegies: While they are excellent health foods, asparagus, cabbage and broccoli are the vegetables which cause gas in the stomach, which in turn leads to bloating of the tummy.

5. Sodium: Sodium is also another reason for bloated tummies, so it is advised to limit salt intake.

6. Fast Foods: Fast foods like sausages, fried foods, ice cream, sweetened products , etc are known to cause the belly to bloat.

7. Rice Preparations: Rice is known to swell up inside the stomach once it gets water, hence making the stomach feel bloated.

8. Hard Drinks: Alcohol is also said to add weight near the stomach and make it feel bloated. 

Bloated belly - 5 possible cause

A bloated abdomen is very upsetting, both for cosmetic reasons and also because it makes one feel lousy and lethargic. Also, it can bring your energy levels down in a big way. However, the good news is that bloated belly can be managed by making some basic changes in the way you eat and/or drink.

Knowing what causes bloated belly is the first step towards managing it.

Using a straw: Whether you are drinking a smoothie or shakes, coffee or tea, drink it directly from the glass. When sipping through a straw, a lot of air is consumed along with it, and that leaves you with a bloated feeling. If it is coke or aerated drink that is being consumed, it makes it even worse.
Packaged foods: While packaged foods help you by saving cooking time and provide a quick fix for the hunger pangs, they also come packed with loads of sodium. This leaves you with a bloated feeling, and if you are someone who uses packaged foods at each meal, it is almost there to stay. Switch to fresh foods and see how your bloatingdisappears.
Low-calorie foods: As we all are busy watching calories, we have started using aspartame. Be it artificial sweeteners for the coffee or diet cokes, these contain substances which take much longer to digest and so they stay in your tummy for a longer period of time. They are not recognized as foods by the stomach and so it takes time to digest. Switching to a no-sugar diet (minus the aspartame) or using palm jaggery can instantly provide relief.
Legume/Bean family: While legumes are known as the best protein source, especially for vegetarians, they are also loaded with gas. Whether it is the regular beans, green peas, double beans, or kidney beans, they all have a great tendency to bloat you up. The carbohydrate in these are not easy to digest, giving the gassy bloated feeling. Taking an anti-gas agent when there are too many beans on your plate is very much recommended.
Excessive use of gums or candy: For those who are used to chewing on gums or candies, there is a lot of air that is swallowed during this process. An alternative is to keep taking small sips of water, which will not leave you feeling bloated. The water also helps reduce bloating by keeping a constant movement of the intestine.
Eating too fast: As we are all pressed for time, there is no time to sit down and eat. However, eating too fast leads to bloating in two ways. Firstly, by taking in a large amount of air along with the food. Secondly, by not chewing the food properly, bigger pieces of food reach the stomach and leave you feeling bloated. If you wish to discuss any specific problem, you can consult a General Physician.

Namibian Economics to the Point – September 2017

Namibian Economics to the Point – September 2017

Brigitte Weidlich

The latest statistics released in September show that Namibia’s economy had negative growth in the first and second quarter this year and thus moved into a technical recession. Growth dropped to minus 1.7 percent each during both quarters.

Namibia’s ranking in the latest Global Competitiveness Index dropped from sixth place to seventh place among the ten most competitive African economies. According to the World Economic Forum (WEF), Namibia’s macro-economic ranking dropped sharply from 74th position among 138 countries in 2016, to rank 107 out of 137 countries reviewed. In the overall rating, Namibia has fallen by six places on the global competitiveness rankings for 2017-2018  down to 90th from 84th in 2016-2017. Namibia's score was also down to 3.99 from 4.02 last year. Namibia ranks highly for its institutions (44th), infrastructure (67th), financial market development (50th), and labour market efficiency (33rd). Namibia is rated poorly for the quality of its higher education (111th), health and primary education (110th), business sophistication (87th), technological readiness (89th) and macroeconomic environment (107th) out 137 countries.

Namibia’s inflation remained at 5.4 percent in August, according to the National Statistics Agency. Petrol and diesel prices went up by 30 cents per litre each, in early September.

Government put the State-owned Road Contractor Company (RCC) under liquidation. Public Enterprise Minister Leon Jooste, announced he would first have to seek approval from Parliament for this step. Basic salaries of the 393 employees will be paid. Since its establishment in 2000, the RCC had only made losses, said Jooste.
Italian company Salini, has temporarily suspended its construction works at the Neckartal Dam near Keetmanshoop.  The dam is to be completed by March 2018, at a cost of around N$3 billion (about 214 million Euros). According to Salini, the government has not paid its tranches since May; arrears total N$600 million (about 42 million Euros). “No pay, no work”, the company said and sent its workers home for the time being. Agricultural Minister John Mutorwa, told the government-owned newspaper New Era that Government had “cash flow constraints”. Cabinet plans to approach the State-owned water utility NamWater to take out a loan for the N$600 million to pay Salini.

The tough economic climate prevailing in Namibia is also reflected in new vehicle sales. About 18.7 percent fewer vehicles were sold in August than in July 2017. Despite all this, Finance Minister Calle Schlettwein, told reporters during a news conference on 27 September he was optimistic that Namibia’s economy will grow between 1.8 and 2.3 percent this year.

Infrastructure fund planned

Schlettwein announced that an infrastructure fund will be set up by the end of October, through the State-owned Development Bank of Namibia (DBN). Since financial institutions operating in Namibia must increase their domestic asset requirements – or savings – from the current 35 percent to 40 percent by January 2018 and to 45 percent by October 2018, the infrastructure fund would provide a good investment, Schlettwein said.

The DBN announced that this month it will again provide loans for small and medium enterprises (SMEs). Loans will start from N$150,000. The DBN had stopped providing loans to SMEs after the SME-Bank was established a few years ago. The SME-Bank was however put under liquidation a few months ago.

And staying on infrastructure: Germany will undertake a feasibility study for a desalination plant in Namibia. Germany’s Ambassador to Namibia, Christian Schlaga, told reporters that this includes investigating means to pump the desalinated water from the coast to central areas, including Windhoek.

Agriculture and mining

Namibia continues reducing its fruit and vegetable imports. At the annual horticulture day at Okahandja, Agricultural Minister John Mutorwa, said that that 44 percent of all fruit and vegetables are produced in Namibia.

Namibia’s famous Swakara lamb furs were all sold at the international fur auction at Copenhagen. The 39,000 furs were sold for a total of N$19.3 million (about 1.3 million Euro).
Namibia’s trade deficit widened in the second quarter of 2017. Some N$13.9 billion of goods were exported, N$1.7 billion less than in the first quarter. The trade deficit stood at N$6.1 billion in Q2 compared to N$4.8 billion in Q1 according to the Namibia Statistics Agency (NSA). Exports declined due to weaker demand for copper cathodes by Switzerland, fewer diamond exports to Botswana and lower demand for Namibian fish in Spain.
The mining company Namdeb announced that land operations are getting more depleted. Diamond mining operations at Elizabeth Bay and at Daberas might have to be abandoned in due course.

The Ministry of Mines and Energy launched its five-year strategic plan. Importantly the Ministry aims to increase Namibian equity in mining companies to increase from current the five percent to 20 percent by 2022. Namibian equity in energy companies is to increase from the current 16 percent to 20 percent within five years.

Largest radio telescope

Namibia’s government is one of nine African countries joining a project to build the largest radio telescope. The Square Kilometre Array (SKA) is an international effort to build the world’s largest radio telescope, which will eventually total one square kilometer of data collecting area. Thousands of dishes will be put up with up to one million antennas. Namibia will host four remote stations at Maltahöhe, Karibib, Okahandja and Opuwo. Benefits will, among others, include participation in research for local scientists and science students.

Tourism upbeat

More tourists are visiting Namibia this year, much to the delight of tourism companies like the Gondwana Collection. “We are confident that this year will also be good, after we had excellent growth in 2016,” says Manni Goldbeck, Gondwana’s Brand and Marketing Director. The company is opening its new lodge along the Zambezi River on 1 November. Construction for a new lodge near the company’s Namib Desert Lodge has started.
Gondwana celebrated another milestone: the Gondwana Card, enabling discount to card holders, was introduced ten years ago. To date 65,000 cardholders are registered, 40,000 are in Namibia. Soon an online booking system will be launched, also for card holders.

More investments

The Walvis Bay Salt refinery invested in nine double tipper trucks worth N$30 million to transport salt from its 6,000 hectare salt fields, south of the lagoon to the harbour. This translates into 1,000 fewer trips per month, meaning less traffic and less noise with the 34 ton trucks. The company produces 950,000 tons of salt per annum.
At Lüderitz, Marco Fishing has invested with its joint venture partner Mekarilakha Fishing into a new trawler, which will be delivered in November. The company invested N$10 million to enlarge its hake factory by 1,000 square metres.

Other developments

It is official! Parliament adopted a new bill scrapping wintertime and only allowing summertime throughout the year.
The Swakopmund municipality mulls banning plastic bags in shops by December 2017. Only bags made from recycled plastic will be allowed.
#economics #namibia

Namibians commit debt suicide. About 850 000 on credit

Namibians commit debt suicide.  About 850 000 on credit

02/10/2017
by KELVIN CHIRINGA 
News

 

An estimated 850 000 of Namibia's more than 2, 3 million population are currently living in debt, latest statistics from TransUnion have shown.

TransUnion is a consumer credit reporting agency that collects and aggregates information on over one billion individual customers in over 30 countries including "200 million files profiling nearly every credit-active consumer in the United States".

 Its customers include over 65,000 businesses.

TransUnion also markets credit reports and other credit and fraud-protection products directly to consumers. Like all credit reporting agencies, the company is required by US law to provide consumers with one free credit report every year.

The company estimated that about 850 000 of people living in Namibia are currently living on some form of credit, while another 30 percent of this figure is expected to have negative data recorded on their credit records, The Villager can reveal.

This number is indicative of 90 000 more Namibians who are now in some form of debt as TransUnion indicates that in 2013 the figure was standing at plus or minus 760 000.

Of this number, 25 percent were also recorded to have negative data recorded on their credit records, a euphemistic phrase that previously referred to being black-listed; TransUnion said the term is no longer being preferred as it has a negative connotation.

Explaining this bulge, TransUnion Namibia country manager Marcha Erni says it attest to the fact that Namibia has witnessed a growth in the population and thus the number cannot remain stagnant.

"This means that the population growth over the last decade we can’t expect the number of active credit individuals to remain the same. As the population growth there are more people in credit circulation,’’ she told The Villager in an exclusive interview.

However, she acknowledges with a tincture of sadness that it is further indicative of hard times has fallen on the majority of people who are resorting to one form of credit to the next.

"Times are tough, and people are perhaps struggling to pay their accounts,’’ she says. 

With unemployment now standing at a 34 percent high, the economy bogged in recession and many companies shedding off jobs, Erni said these are part of the primary reasons individuals are resorting to taking credit.

"Obviously, the country is in a recession, there is a lot more retrenchments happening. From what I have seen in the market. Look for instance in the building industry, how many people are out of jobs. 

"That all impacts on this figure. The more people that are being retrenched, the more people that are unable to make their monthly repayments,’’ she said.

She says the decrease in the general prices of essential commodities (deflation) is a welcome development but the sad reality because a significant number of people out of jobs may see nothing helpful.

"Even if you lower the inflation rate, it may mean that your commodities will not increase so much, but if someone is retrenched then the inflation rate is irrelevant,’’ she said.

The lowered interest rates are another positive move but only for those lucky to still have their jobs, for the jobless the figures do not make any sense.

So thank you for keeping the inflation rate low, but I need a job. Interest rates are relatively low at the moment it makes it much more affordable on a basic salary to maintain our loans for us fortunate enough to still have a job. 

However, look at your annual escalation, your insurance, utility bills or your telephone bills, all of those escalate at a minimum of 10 percent and people are failing to get a ten percent salary increase,’’ she says.

For the economy to have less and less indebted people it has to grow, augmented by the current inflation and interest rates, Erni acquiesces. 

"This is a direct result of the economy. Times are tough. We need job creation, yes for sure, stable interest rates which are thankfully there, low inflation rates so far good and we can’t complain at the moment. 

She has also lamented that companies, especially retailers, are either not properly or entirely not doing affordability tests before entering consumers into credit deals and hence instances of default.

"It’s my opinion that a lot of companies, because of the competition factor, are not adequately doing affordability tests. That’s incredibly dangerous. 

"They should have proper regulation in place, and they do tests regarding affordability. However look at retailers.  Go to any clothing retailer and try to open an account now, the type of limits that they grant individuals, in my opinion, is too much. 

"In my opinion especially clothing account companies, they do not do any affordability assessments like when you go to a bank where they ask: how much do you earn, what are your expenses?’’ she said.

She added, ‘’They sit on the pavements, and they give you their applications They need to attract more customers  and show those applications in our faces, just sign here, not giving an opportunity to understand the terms and conditions thoroughly.’’

Danny Meyer: Economic analyst

Economic commentator Danny Meyer says the situation is scary.

He notes that it is factual that soon after entering into gainful employment the average young Namibian will enter into a credit arrangement.

“Usually it starts off small and in the form of an account with a clothing and footwear retailer or a mobile phone service provider. 

"Then as those individual progresses through life, the debt escalates in value, as the Namibian becomes an account holder of a jewellery retailer or furniture store. 

"Keeps growing as a motor vehicle become an even bigger want or need. The pinnacle is usually a mortgage bond on the house,” says the professor. 

The situation is reflective of what Meyer calls “the absence of a saving culture, in times of emergency such as illness and death in the family,” which prompts individuals “to borrow from micro-loan entities.”

“Interest is exceptionally high, and soon earnings are just not enough to service all the loans and leave some spare to fund living costs. This leads to more borrowing,” he observes.

Meyer submits that some Namibians are dying and leaving behind debt, “In short then, from the time the person starts working until they die, they will be indebted.” 

“Millions have been spent by Namibia on running a financial literacy programme. One read of the success achieved by the Financial Literacy Initiative (FLI) housed within the Ministry of Finance, regarding the number of Namibians who now operate a bank account. Although commendable, what about achievement relating to the cultivation of a savings culture? Is the average Namibian saving anything at all?” he queries. 

He sees the low-interest rates as “unlikely to foster a savings culture.”

“They might even have the opposite effect by encouraging more spending by consumers,” Meyer submits.

The ease which comes with securing credit has seen more and more people falling on credit, which may partly explain the rise in the number of individuals living in forms of credit.

“It is easier to secure credit. For most Namibians all you need is a job, a pay-slip to prove earnings, proof of residence and an identity card.

“Retailers boldly promote account opening in their adverts. Even incorporate inducements and incentives in place marketing campaigns that entice consumers to open accounts and then spend money they don’t have,” he says.

He adds: “Revenue to be generated from interest by selling on credit is now a significant income stream for the retail sector. 

"A review of the annual financial statement (AFS) will reflect just how much revenue is generated. At times equal to the money gained from selling the merchandise.”
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