CORONA VIRUS

Hey guys this weeks topic is so exciting. I will be talking about corona virus.Stay tuned you are going to love this one
Corona virus is a big time deadly disease that is said to have killed thousands of people all around the world. this week i would be talking about how corona virus could be prevented by staying safe and living healthy

Coronavirus disease (COVID-19) is an infectious disease caused by a newly discovered coronavirus.People of all ages can be infected by the new coronavirus (2019-nCoV). Older people, and people with pre-existing medical conditions (such as asthma, diabetes, heart disease) appear to be more vulnerable to becoming severely ill with the virus.

WHO advises people of all ages to take steps to protect themselves from the virus, for example by following good hand hygiene and good respiratory hygiene

The best way to prevent and slow down transmission is be well informed about the COVID-19 virus, the disease it causes and how it spreads. Protect yourself and others from infection by washing your hands or using an alcohol based rub frequently and not touching your face. 

The COVID-19 virus spreads primarily through droplets of saliva or discharge from the nose when an infected person coughs or sneezes, so it’s important that you also practice respiratory etiquette (for example, by coughing into a flexed elbow).

YOU CAN REDUCE YOUR CHANCES OF BEING INFECTED BY
1.Regularly and thoroughly clean your hands with an alcohol-based hand rub or wash them with soap and water.
2.Maintain at least 1 metre (3 feet) distance between yourself and others. Why? When someone coughs, sneezes, or speaks they spray small liquid droplets from their nose or mouth which may contain virus. If you are too close, you can breathe in the droplets, including the COVID-19 virus if the person has the disease.
3.Avoid going to crowded places
4.Avoid touching eyes, nose and mouth. Once contaminated, hands can transfer the virus to your eyes, nose or mouth. From there, the virus can enter your body and infect you.
5.Make sure you, and the people around you, follow good respiratory hygiene. This means covering your mouth and nose with your bent elbow or tissue when you cough or sneeze. Then dispose of the used tissue immediately and wash your hands.
6.Stay home and self-isolate even with minor symptoms such as cough, headache, mild fever, until you recover. Have someone bring you supplies. If you need to leave your house, wear a mask to avoid infecting others. 

STAY HEATHY BLESSED FAM SEE YOU NEXT WEEK

WEIGHT LOSS AND DIET

Hi guys so today we going to be talking about weight loss and diet today. Many people are interested in this and today i will be sharing simple that will help you achieve that.

There are many ways to lose a lot of weight fast.

That said, many diet plans leave you feeling hungry or unsatisfied. These are major reasons why you might find it hard to stick to a diet.

However, not all diets have this effect. Low carb diets are effective for weight loss and may be easier to stick to than other diets.

Here’s a 3-step weight loss plan that employs a low carb diet and aims to:

• significantly reduce your appetite
• cause fast weight loss
• improve your metabolic health at the same time

1. Cut back on carbs

The most important part is to cut back on sugars and starches, or carbohydrates.

When you do that, your hunger levels go down, and you generally end up eating significantly fewer calories .

Instead of burning carbs for energy, your body now starts burning stored fat for energy.

Another benefit of cutting carbs is that it lowers insulin levels, causing the kidneys to shed excess sodium and water. This reduces bloating and unnecessary water weight.Trusted S).

According to some dietitians, it’s not uncommon to lose up to 10 pounds (4.5 kg) — sometimes more — in the first week of eating this way. This weight loss includes both body fat and water weight.

One study in healthy women with obesity reported that a very low carb diet was more effective than a low fat diet for short-term weight loss.

Research suggests that a low carb diet can reduce appetite, which may lead you to eat fewer calories without thinking about it or feeling hungry .

Put simply, reducing carbs can lead to quick, easy weight loss.

2. Eat protein, fat, and vegetables

Each one of your meals should include a protein source, fat source, and low carb vegetables.

As a general rule, try eating two to three meals per day. If you find yourself hungry in the afternoon, add a fourth meal.

Constructing your meals in this way should bring your carb intake down to around 20–50 grams per day.

Protein

Eating plenty of protein is an essential part of this plan.

Evidence suggests that eating lots of protein may boost calorie expenditure by 80–100 calories per day.Trusted SourceTrusted SourcTrusted Sou.

High protein diets can also reduce cravings and obsessive thoughts about food by 60%, reduce the desire to snack late at night by half, and make you feel full. In one study, people on a higher protein diet ate 441 fewer calories per day.Trusted SourTrusted S.

When it comes to losing weight, protein is a crucial nutrient to think about.

Healthy protein sources include:

• Meat: beef, chicken, pork, and lamb
• Fish and seafood: salmon, trout, and shrimp
• Eggs: whole eggs with the yolk
• Plant-based proteins: beans, legumes, and soy

Low carb vegetables

Don’t be afraid to load your plate with low carb vegetables. They are packed with nutrients and you can eat very large amounts without going over 20–50 net carbs per day.

A diet based mostly on lean protein sources and vegetables contains all the fiber, vitamins, and minerals you need to be healthy.

Many vegetables are low in carbs, including:

• broccoli
• cauliflower
• spinach
• tomatoes
• kale
• Brussels sprouts
• cabbage
• Swiss chard
• lettuce
• cucumber

Healthy fats

Don’t be afraid of eating fats. Trying to do low carb and low fat at the same time can make sticking to the diet very difficult.

Sources of healthy fats include:

• olive oil
• coconut oil
• avocado oil
• butter

3. Lift weights three times per week

You don’t need> to exercise to lose weight on this plan, but it will have extra benefits.

By lifting weights, you will burn lots of calories and prevent your metabolism from slowing down, which is a common side effect of losing weight.

Studies on low carb diets show that you can gain a bit of muscle while losing significant amounts of body fat.

Try going to the gym three to four times a week to lift weights. If you’re new to the gym, ask a trainer for some advice.

If lifting weights is not an option for you, doing some cardio workouts like walking, jogging, running, cycling, or swimming will suffice. Both cardio and weightlifting can help with weight loss.

hope you guys learn something today see you again next week.

EXERCISE

Hello guys today we would be discussing on exercise and body training. This is one of the most important tools in maintaining a very healthy lifestyle and i trust that you will learn a few tips that will motivate and encourage your engagement in the activity.

According to the oxfords dictionary exercise is defined as the [uncountable] physical or mental activity that you do to stay healthy or become stronger. So as we see exercise is not just about the physical aspect it also includes the mental aspect, but for today we are just gonna talk about the physical aspect.

Physical exercise is defined as any movement that makes your muscles work and requires your body to burn calories.

There are many types of physical activity, including swimming, running, jogging, walking and dancing, to name a few.

Being active has been shown to have many health benefits, both physically and mentally. It even helps you live long.Trusted Source

Here are the 5 ways physical exercise benefits your body.

1. Help you control your weight. Along with diet, exercise plays an important role in controlling your weight and preventing obesity. To maintain your weight, the calories you eat and drink must equal the energy you burn. To lose weight, you must use more calories than you eat and drink.
2. Improve your mental health and mood. During exercise, your body releases chemicals that can improve your mood and make you feel more relaxed. This can help you deal with stress and reduce your risk of depression.
3. Improve your sleep. Exercise can help you to fall asleep faster and stay asleep longer.
4. Help keep your thinking, learning, and judgment skills sharp as you age. Exercise stimulates your body to release proteins and other chemicals that improve the structure and function of your brain
5. Increase your chances of living longer. Studies show that physical activity can reduce your risk of dying early from the leading causes of death, like heart disease and some cancers.

Lastly for today, I have noticed most people are aware of at least two of the benefits of exercise listed above but don't end up exercising not because they are not convinced of its importance but because they lack sufficient motivation to engage. So I decided to share some tips that can increase your motivation in other for you to accomplish your dream of being fit and having exercise as a daily routine;

• Make everyday activities more active. Even small changes can help. You can take the stairs instead of the elevator. Walk down the hall to a coworker's office instead of sending an email. Wash the car yourself. Park further away from your destination.


• Be active with friends and family. Having a workout partner may make you more likely to enjoy exercise. You can also plan social activities that involve exercise. You might also consider joining an exercise group or class, such as a dance class, hiking club, or volleyball team.


• Keep track of your progress. Keeping a log of your activity or using a fitness tracker may help you set goals and stay motivated.


• Make exercise more fun. Try listening to music or watching TV while you exercise. Also, mix things up a little bit - if you stick with just one type of exercise, you might get bored. Try doing a combination of activities.


• Find activities that you can do even when the weather is bad.You can walk in a mall, climb stairs, or work out in a gym even if the weather stops you from exercising outside.

so there we have it guys, i trust with this few tips you are on your journey to a healthier life. see you next.

HYGIENE

HYGIENE  is any practice or activity that you do to keep things healthy and clean. washing hands, coughing into your elbow, regular house cleaning, are all part of a good hygiene. PERSONAL HYGIENE refers to the things we do to clean and care for our bodies. Dirt,bodily secretions,food particles and even germs can accumulate on our bodies if we dont clean ourselves regularly.

One personal benefit of good hygiene is having good health. Keeping your body clean at all times helps prevents illness and infection from bacteria or viruses. For example the simple act of washing your hands regularly is an effective way of keeping germs from spreading. You would be more likely to get sick if, instead of washing your hands,you wiped them off your clothes and went to lunch.

Maintaining good hygiene also helps you have better self esteem. In other words when you take care of how you look, you feel better about yourself. When you do not take care of your persona hygiene, it can make you feel less confident and unmotivated.

GOOD PERSONAL HYGIENE
Good personal hygiene habits include:
1. washing the body often. everybody should have a shower or a bath every day 
2.cleaning the teeth at least once a day. Brushing the teeth after each meal is the best way of making sure that gum disease and tooth decay are avoided. It is very important to clean teeth after breakfast and immediately before going to bed
3.washing the hair with soap or shampoo at least once a week
 4.washing hands with soap after going to the toilet
5.washing hands with soap before preparing and/or eating food. During normal daily activities, such as working and playing, disease causing germs may get onto the hands and under the nails. If the germs are not washed off before preparing food or eating, they may get onto the food 
6.changing into clean clothes. Dirty clothes should be washed with laundry soap before wearing them again
7.hanging clothes in the sun to dry. The sun's rays will kill some disease-causing germs and parasites
8.turning away from other people and covering the nose and mouth with a tissue or the hand when coughing or sneezing. If this is not done, droplets of liquid containing germs from the nose and mouth will be spread in the air and other people can breathe them in, or the droplets can get onto food