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  • Common Habits to Avoid

    We are constantly being told about bad habits that we need to avoid in our lives like smoking, drinking too much alcohol, eating too much and not getting enough exercise.

    These are all important things that are crucial for good health but there are other little daily habits that seem harmless in the short run, but which can bring problems in the long haul.

    Sleeping Less: Sleep is nature’s way of revitalizing both the body and the mind after continuously working throughout the day, if you do not get enough sleep, you will inevitably become irritable, get mood swings, develop chronic fatigue and have poor performance at work.

    Poor sleep patterns have even been linked to weight gain due to hormonal imbalance. Ideally, most adults are advised to sleep eight hours a day. However, some people are able to function well with about six hours or uninterrupted sleep.

    It is more important to get good quality sleep as opposed to large quantities of it. Every once in a while, we are bound to sacrifice sleep due to other commitments. It should, however, not be a daily occurrence.

    Skipping Breakfast: Missing meals, especially, breakfast, has been found to lead to eventual weight gain. When the body is deprived of nutrients it goes into “starvation mode” so that anything you eat is stored in the body reservoirs as fat for future use.

    People who skip breakfast also have a tendency to eat high calorie snacks (cakes, mandazis, sausages…) there is also a tendency to eat too much lunch. Squeeze breakfast into your morning schedule to ensure a bright day.

    Replacing water with coffee,tea,etc: Due to hectic schedules, most people find themselves fulfilling their daily fluid needs exclusively from coffee, tea and caffeinated soft drinks. A moderate amount of caffeine is not a bad thing (about two-three cups a day) as it stimulates the nervous system, keeps you alert and has been found to improve concentration.

    However, too much caffeine has been found to be associated with irritability, poor sleeping habits, stomach upsets and fast heartbeat. Traditionally, we have been advised to drink eight glasses of water every day.

    Water is considered ideal because it has zero calories however research shows that you do not have to restrict yourself to water alone to get your daily fluid requirement.

    You can get your fluid requirements from fresh juice, milk and thin soups therefore substitute some of your caffeinated drinks with these.

    Nose blowing: Ideally, you should blow your nose when you have a cold or flu. Repeated forceful nose blowing usually leads to damage of the delicate lining of the nose leading to nose bleeds. It has also been found to lead to sinus problems.

    The best thing to do is to only use a handkerchief to wipe the excess mucus away. If you really must blow your nose, do it one nostril at a time.

    Licking your lips: Have you noticed that when you lick dry lips, they become dry again after a few minutes and even look worse than before? This is because saliva has enzymes which normally break down the thin protective barrier of the lips. When your lips are dry, resist the natural urge to lick them. Reach for some petroleum jelly or lip balm instead.

    Toothpicks: Food gets stuck in between your teeth if you have small spaces between them. Dentists have found that when you repeatedly use toothpicks to get into the spaces between your teeth, you actually damage the gum and enamel of the tooth. Dental floss is a better option.

    Cleaning ears with cotton buds: Most ENT doctors (Ears, Nose and Throat specialists will advise you not to insert cotton buds into your ear to clean it. The truth is, the ear is a self cleaning organ. Ear wax is not dirt. It is the ear’s way of protecting the delicate eardrum and other internal parts of the ear from dirt and other harmful objects.

    Use of cotton buds is associated with damage to the eardrum, wax impaction and even hearing loss. What you can do is clean the outside of the ear with a soft cloth daily. Even if you feel you must use cotton buds, use them only on the outside of the ear. Let your body take care of the inside.

  • Treat Back Pain Naturally

    Back pain is an increasing concern as we spend the majority of our day in a seated position.

    From eight to 10 hours of work to long commutes to finishing the day off with hours of television, poor posture places significant strain on bones, joints, soft tissues and muscles.

    Many people do not practise proper posture and ergonomics in the office or at home, which can lead to back pain and repetitive stress injuries.

    If you suffer from back pain, there are several things you can do to make yourself comfortable while preventing and treating common causes of back pain.

    Back Pain at Work?

    Poor posture is one of the most common causes of back pain. Repetitive tasks and movements such as typing, filing and holding the phone with your shoulder can place your body in awkward positions that can contribute to muscle strain and pain.

    Mental stresses such as an overwhelming workload, unhappy customers and an over-controlling boss can lead to tight muscles and physical pain as well.

    Forward head position

    Forward head position is when you roll your head and shoulders forward. This is a very common problem when you do a lot of typing, paperwork and reading which requires your head to be in a flexed position looking down.

    This is one of the most serious posture problems as it blocks a lot of the blood flow to your head and is very bad for the joints, nerves, discs and muscles.

    Action: Place your keyboard and mouse within easy reach so that you do not have to hunch forward to work on the computer. Make sure your wrists have proper support so that they rest in a neutral position when typing or using the mouse.

    Crossed legged positions

    One of the most common postural problems is not keeping both feet flat on the floor. Often workers cross their legs over or tuck one leg under while they are sitting.

    This position places significant strain on the hips and lower back joints and muscles. Your lower back is the foundation of the rest of your spine. If your low back is out of its normal position, it is likely that other areas are also strained, which tends to worsen back pain.

    Action: It is extremely important to use a comfortable, ergonomic chair when sitting at a desk for long periods of time. Make sure your chair has proper lower back, or lumbar support. If not, you can place a small pillow between your lower back and the chair.

    Adjust the height of your chair so that your feet are flat on the floor and your knees are in line with your hips. If you sit on a high chair where your feet cannot touch the ground it is likely that you will hunch your back in order to stay balanced.

    Equipment in line

    The workplace’s furniture and equipment are common causes of injuries and pain. Try keeping the mouse, keyboard and monitor all in line.

    Abnormal position, tension and pain will result from constantly looking off to one side if your equipment is not in alignment.

    Action: If you are looking down at your monitor you can place a small box or even books under your computer monitor. This will raise the monitor and reduce the muscular strain in your neck and shoulders. The monitor should be level with your eyes.

    Eliminating pain at work

    Several recommendations have already been made but you can take additional steps to reduce the common causes of pain. The following stretches and exercises are recommended to do at work and at home to help reduce your risk.

    Get up and move

    It is recommended to take frequent breaks when you must sit at a desk for extended periods of time. Maintaining the same position for more than an hour or two at a time strains your back muscles and spine.

    Stand up and walk around for a few minutes every hour, if possible.
    Stretch it out

    Stretching is an excellent way to keep your spine flexible and relieve back pain. The following are a few examples of stretches that will reduce your risk. Each position should be held for a minimum of 10-15 seconds and repeated as needed.

    l Stand up straight and place your hands on your hips while gently leaning back and side-to-side so that you get movement in your lower back.

    l Stretch your upper chest and shoulders by extending your arms behind your back and grasping both hands together. Keep your elbows straight and raise arms.

    This will help stretch out the muscles that get tight from forward head position.

    Tilt your head side to side, rotate left and right and bringing your ear towards your shoulder can help stretch the muscles in your neck.
    Better-posture exercises

    Single Leg Extension. This exercise trains your core muscles to work together to stabilize your pelvis and lower back.

    How to: Lie on your back with your knees bent and feet flat on the floor. Slowly pull one knee toward your chest while keeping your low back flat on the floor and extend your other leg straight at about a 45-degree angle. Start with 5-10 extensions on each side.

    The New Crunch

    Traditional crunches have been found to place significant stress on your lower back. The new crunch reduces this stress and strengthens the core muscles most commonly associated with poor posture.

    How to: Lie on your back with your knees bent and feet flat on the floor. Keep your lower back flat on the floor. Place your hands behind your head but do not pull on your neck. Curl your shoulders up off the floor and hold, slowly lower back down. Repeat until you’re fatigued.

    Back Extension

    It is common for people to try to strengthen their abdominal muscles while forgetting about their back muscles.

    How to: Lie on your stomach with palms flat on the floor with your elbows bent. Have your legs straight behind you in a straight line.

    Slowly raise your head and chest off the floor by only using your back muscles. Do not push down into your arms to press up. Keep your hip bones flat on the floor. Repeat until fatigued.
    Plank Pose

    This exercise is one of the most important stabilising exercises. It works your entire spine and incorporates the musculature for good posture.
    How to: Start on your hands and knees with your palms directly under your shoulders. Extend both legs straight and go up onto your toes.

    The position is similar to the top of a push-up. Tighten your abdominal muscles, keep your back straight and gaze down at the floor. Hold the plank until you’re fatigued.

    By applying these stretches and exercises one can improve their posture and reduce the damaging effects of workplace positions. Take a proactive approach to workplace safety to prevent conditions that so many people suffer from.

    This column is directed by your questions, comments and inquiries. The health advice provided is in collaboration with the World Health Organisation’s and the International Diabetes Federation’s goals of prevention, maintenance and natural treatment of disease.

    The advice is for educational purposes and does not necessarily reflect endorsement.

    Source. www.who.int

  • WikiLeaks Founder Granted Assylum in Equador

    Ecuador has defied Britain and has given Wikileaks founder Julian Assange asylum, British Sky News has reported citing sources.

    On Wednesday Ecuador accused Britain of threatening to storm its London embassy to arrest Assange after the UK issued a stern warning to the South American nation ahead of its decision on the his asylum bid.

    Assange, whose 2010 publishing online of thousands of secret US diplomatic cables and military dispatches has angered US officials, says the charges against him are trumped up.

    He stands accused of sexual assault by two of his former supporters in Sweden.

    His supporters say they believe the US has secretly indicted him and would extradite him from Sweden.

    Source–News24

  • President Kagame Participates in Census Exercise

    In the ongoing Population census that started today August 16, President Paul Kagame has also participated in the national exercise.

    At about noon,Yusuf Murangwa Director General National Institute of Statistics of Rwanda(NISR) arrived at Mr Kagame’s home at Kiyovu, Nyarugenge district to conduct the exercise.

    Murangwa told reporters that the president was asked the same questions like any other citizen, ” He (president) provided the required information and granted us enough time”.

  • 2 Severely Injured in Two Accidents

    Two people have been rushed to Gisenyi Hospital after sustaining severe injuries in two accidents that occured in just a span of one hour at Mahoko trading center , Kanama in Rubavu District.

    The accidents happened today morning.

    The first accident occured when a man in his 20s was knocked down while trying to cross the road. He was knocked down by a speeding Daihatsu truck.

    In the second accident a minibus Reg: RAA 518Z crashed into a motorcycle.

    The minibus driver was a mechanic identified as Ntawukiramwabo Irahari and the motocycle rider Rudakonja Ribakare Esron 47, resident of Rubavu in Gisenyi sector.

    Rudakonja was severly injured but was saved by the helmet.

  • Woman kills Husband in Land Dispute

    Police in Gatare at Macuba sector is holding a woman suspected of having a hand in the death of her husband.

    Niyokwizerwa Solange is said to have been a second wife to Gahamanyi 47 with whom they had five children.

    Neighbours said that the two have always been involved in wrangles and fights just like it happened on wednesday night. The Couple allegedly disagreed when Gahamanyi insisted on selling a plot of land.

    The incidence happened at Rugeregere, Cyimpindu at Kirimbi.

    Neighbours said they had managed to help the couple settle down however, later Gahamanyi was found dead outside the house.

    Bizuru Isaac the executive sectretary of the area told residents to avoid any form of disputes.

  • Usain Bolt Angry at Critics

    Jamaican Sprint SuperStar Usain Bolt has slammed critics who claim that he has been using performance enhancement Drugs suspecting that he could be having samples of yamogen, potatosium, banananitrite and boiledumplinium in his blood system.

    Fresh off completing his historic gold-medal double at the 2012 London Olympic, Usain Bolt has taken a swipe at American sprinter and legendary runner Carl Lewis.

    Lewis—who won five sprint gold medals—had inferred that the fastest man in the world could have a drug link in his past and that only “time will tell” whether or not he is in fact clean and thus the greatest sprinter of all time.

    Carl Lewis said,”When people ask me about Usain Bolt, I say he could be the greatest athlete of all time. But for someone to run 10.03 one year and 9.69 the next…If you don’t question that [result] in a sport that has the [drug] reputation that it has right now, you’re a fool. Period.”

    Naturally Bolt reacted in defense, saying that he had lost all respect for Lewis after his comments.

    Carl Lewis tested positive three times to drugs and his victory in the 1988 Seoul Olympics 100-meter final is considered the dirtiest race of all time, whilst Bolt has never been found guilty in all the drug tests and samples he has given.

    London Olympics chief organizer Sebastian Coe said August 9, he was satisfied that double sprint champion Usain Bolt and his Jamaican teammates were being properly drug-tested outside of races.

    Coe was dragged into the row that erupted after Bolt said following his 200m victory Thursday he had lost all respect for Carl Lewis because the U.S. sprint legend has doubted the toughness of Jamaica’s drug-testing procedures.

  • Malawi President Says Facebook Accounts in Her Name Fake

    Malawi President Joyce Banda has distanced herself from Facebook accounts bearing her names and images and asked the public to ignore and treat them as mischievous.

    In a statement, government said the President is not part of Facebook community and is not using the social media platform to communicate.

    “The President has other routes through which she interacts with young people to share with them her passion, vision, and aspirations for the youth,” a statement said.

    Government said the three Facebook accounts purported to be those of the President are fake.

    The statement noted that they bear three different birth dates for the President “ which clearly demonstrates that they were not created by her.”

    For those who may have poked or sent a message to Joyce Banda accounts on Facebook thinking they were hitting on the Malawi leader were wrong because she is not part of the Facebook community.

    But the Malawi leader is not hitting the keyboard to sign-up a Facebook account though she is technologically savvy leader who follows social networking services and micro-blogging sites.

    Her political People’s Party has however a Facebook group page and also its official website.

  • Genocide Suspect Uwinkindi Refuses to Talk in Court

    Genocide suspect Jean Uwinkindi August 13, refused four times in a row to answer questions from the Prosecution of the High court where he is attending the preliminary hearings of his trial for genocide.

    According to Prosecution’s spokesman Alain Mukurarinda, Uwinkindi is arguing that he “has the right to be silent”.

    Pastor Uwinkindi was arrested on June 30, 2010 in Uganda and transferred to the seat of ICTR in Arusha, Tanzania, two days later.

    On April 19, 2012, he became the first genocide suspect transferred by the International Criminal Tribunal for Rwanda (ICTR) to Kigali to face trial before the High Court of his native country. He pleads not guilty to all the charges.

    His refusal to speak doesn’t prevent the proceedings to go on, Mukurarinda told Hirondelle News Agency. “Preliminary hearings are still slated to resume on August 27”.

    Uwinkindi’s defence lawyer Gatera Gashabana didn’t comment on Uwinkindi’s refusal to answer questions, but told Hirondelle News Agency on the phone that they would be ready for the preliminary hearings. “We will request our client to be released on bail”, he added.

    Uwinkindi is charged with genocide and extermination. He is accused of encouraging and leading the killings of Tutsis in his Kayenzi parish during the 1994 genocide.

  • Samsung Unveils Galaxy Note Tablet

    Samsung has unveiled a Galaxy Note tablet designed to make a more personal connection with users and aiming to knock Apple’s iPad off its market throne.

    A key feature of the Galaxy Note 10.1 was a sophisticated “S Pen” that can be used as if it were a pen on paper or a computer mouse.

    “The mission of this device is personalisation -using pen input to create more human communication,” Galaxy Tab consumer business division director Travis Merrill told press while providing an early look at the new tablet.

    “Receiving a handwritten note from someone you know is so much more emotional and powerful than just receiving an email,” he said.

    Samsung built technology from Japan-based Wacom into the tablet screen to create a layer that can sense “S Pens” so precisely it can tell how hard they are being pressed or even if they are hovering, slightly out of touch.

    “If you don’t want to use the S Pen you don’t have to but it is really the heart and soul of the device,” Samsung Telecommunications America product strategy director Shoneel Kolhatkar said.

    Note 10.1 tablets are powered by Google’s latest generation Android software and feature powerful quad-core processors as well as two gigabytes of RAM for quick handling of videos, games and other graphics rich content.

    The tablets are Wi-Fi enabled to connect with the Internet at hotspots and will be available in the United States on Wednesday at prices of $500 for a 16-gigabyte model and $550 for a 32-gigabyte model, according to Samsung.