How you can create a balance life care plan for yourself

How you can create a balance life care plan for yourself


In this article I wrote about how you can make things good for your life, so read the following ideas and reflect on their practical application I your

  1. Challenge yourself intellectually. Try always to change yourself and develop intellectual curiosity to learn something new every day no matter how small or insignificant it may seem.
  2. Taking personal responsibility for your health. Physically, emotionally, intellectually, socially and spiritually is not easy but you should always try because there is no one who can do a better job of taking care of yourself than you.
  3. Start today with changes that you know is healthful. Make your choices one meal at a time or one day at a time. Do not beat yourself up if you do not always stick to the care plan.4
  4. Try to stay in balance from a holistic perspective. What this means is different to each of us and different at various stages in our lives.
  5. Try to increase your happiness quotient. Identify the things that brings you happiness and joy and enhance your quality of life. Try to do something pleasurable or satisfying each day.
  6. Identify and decrease the stressors in your personal and professional life. Develop strategies for decreasing the overall level of stress in your life. Some situations and habit can be corrected easily, others will take a real commitment and time to change.
  7. Realistic goals. Make sure your goals and expectations are realistic. Unrealistic goals are self defeating. Make sure the goals are measurable, manageable and meaningful to you not to please somebody else.
  8. Alone time. Make sure you get enough “alone time”. How much time alone each of us needs varies, so find out what is right for you. Most care-givers spend a very little time alone. Check out your balance.
  9. Commitments based on your value. Make sure you give appropriate time and attention to the relationship that have stability and meaning over time.
  10. Self treatment. Treat yourself like you treat your best friend. So something special and “be friend” yourself.
  11. Mental health break. Give yourself permission to relax each day. Learn to take “mental health break” no matter how brief. Enjoy the time without thinking about what you should be doing, so you can be refreshed.
  12. Stay connected with health people. Set time apart and plan for fun with people who can help you lighten up and enjoy free time. Get out and do things you enjoyed doing.
  13. Eat a balance diet low in fat and cholesterol, take a multivitamin, drink lots of water and limit refined sugar intake. Practice portion control. If necessary, consult a dietitian.
  14. Know how much you need and plan to get it. A pattern of too little sleep can injure your health. Avoid trying to be more productive by sleeping less. That can be counter productive.
  15. Be a person of encouragement to yourself, be affirming to yourself. Do not “dump” on yourself or put yourself down.plan
  16. Physical fitness. Make your physical fitness a priority. Commit to a balanced fitness program that includes stretching, aerobic exercise and strength exercises. Sneak exercise into your daily life and exercise with a friend.
  17. Learn to say NO. if you are pressured and over committed. Learn to say “no” without feeling guilty. Practice thinking that every problem is not your sole responsibility.
  18. Express your creativity through music, sports, decorating, acting or whatever lets, you share yourself from the inside out.


Above all always remember to talk to your friend or a professional counselor to help you clarify your direction and put you back in balance again.  And It a Must to check this website for Medical Billing Service

Please share and comment any other help you feel that is not here thanks.

how stress and exercise is important to our health

How stress and exercise is important to our health

Health– according to world health organization, health is defined to be a complete state of physical, mental and social well being of an individual, to be in absent of

With this definition, you will find out that one cannot boldly claim that he\her is healthy just because you are physically fit.

You may be physically alright but mentally depressed or lacking socially, for example, being mentally unwell does not mean that you are crazy. Lack of concentration and being depressed because of one issue or the other can lead to mental unwell. Again it is the most common problem in our world today that everyone is undergoing which be leads to depression then cause the mental to be unwell.Stress

What is stress……? It can be defined as a state of mental or emotional strain or tension resulting from adverse or demanding circumstances.

Stresses are also physical, mental or emotional factor that causes body or mental tension.

It can be external, .i.e. from the environment, psychological or social situation or internal (illness or from a medical procedures)

It can affect people of all ages, genders and circumstances and can lead to physical, mental and social issues of an individual.

By this you can say that, it is an automatic physical, mental and emotional response to challenging event and a normal part of everyone’s life. When manage positively, it can lead to growth, action and change. But when managed negatively it can reduce your quality of life.

How to manage it,

  1. Engage yourself in physical activities (exercise).
  2. Get more sleep.
  3. Try relaxation techniques.
  4. Talk to someone.
  5. Keep stress diary.
  6. Take control.
  7. Mange your time.
  8. Minimize alcohol and nicotine.



Exercise is very necessary in one’s life as it contributes to a good living. At 3-5 times for 30 minutes of exercise is good daily. At 2hrs and 30 minutes of moderately exercise is better. At 75 minutes of vigorous exercise like swimming laps, jogging or other sports that gets your heart rate up is very good.


Exercise is any bodily activity that enhances or maintains physical fitness and overall health and wellness. It is performed for various reasons, including

Relaxation techniques

When you are stressed, your muscles get tense. U can help lessen them up on your own and refresh your body by,

  1. Stretching.
  2. Enjoying a massage.
  3. Taking a hot bath or shower.
  4. Getting a good night rest.

Take control

Stopping and taking a few deep breaths can take the pressure off you right away. You may be surprised on how much better you will become.

Steps to follow

  1. Sit in a comfortable position with your hands on your lap and your feet on the floor, or you can lie down.
  2. Close your eyes.
  3. Imagine yourself in a relaxing place; it can be anywhere that makes you happy.
  4. Slowly take a deep breath in and out.
  5. Do it for 5-10 minutes at a time you must feel better.

Eat well

Eating a regular well-balanced diet will help you feel better in general. It may also help control your mood. Your meal should be full of vegetables, fruits, whole grains and nuts, and lean protein for energy.

In conclusion;



solutions causes and how to prevent infertility in female


It is the inability or failure of the female to conceive after a year and four months of regular sexual activity during the time of ovulation (unprotected sex).

Female infertility

It affects an estimated 48 million women with the highest prevalence of it affecting


OVULATION: Each growth of a ripe egg (oval) occasionally two is released from one of the ovaries-the ripe egg begins to travel down the fallopian tube. It is here that it may be fertilized by the man out of the body through the vagina. It is known as menstruation.

Conception: A woman is most likely to conceive just after she ovulates. When and egg is released from her ovary, it is then fertilized by sperm. Over million sperm is released from a man and it is ejaculated ones. Most of the sperm leak out of the vagina but some to swim up through the cervix. One sperm may then join with the egg and fertilize egg (embryo) moves slowly down into the fallopian tube then the woman misses her period.


  1. canaries if the mucus remains thick and the sperm are unable to swim or if the fallopian tube has anti-bodies that attack the sperm.
  2. Ovary may fail to produce mature eggs or may be unable to released mature egg.
  3. If either or both of the fallopian tubes are blocked or damaged, thereby preventing the sperm or egg from meeting which causes infertility?
  4. The uterus may contain fibroid and its lining may contain endometrioses.
  5. Failure to ovulate
  6. Hormonal imbalance
  7. Ovarian problem /infections
  8. Pelvic inflammatory diseases
  9. Bed control pills
  10. Structural problem (the shape of the fallopian tubes)
  11. The imbalance of progesterone which is necessary for fertilized egg may cause miscarriage if it is for short time, the egg may not survive


  1. Make sure you know the cause of the undergoing an It test to understand the cause when the cause is detected, you find a solution but if you find boost the immune system.
  2. If it is caused by hormonal imbalance, balance your hormone with food that balances the hormone e.g. pawpaw and its seed, watermelon and its seed.
  3. Try the it solution therapy.
  4. Put your trust in God.
9 things that causes infertility in man with ways to prevent it

This is the inability of male to achieve pregnancy in a fertile female. It is commonly due to deficiency in sperm and semen quality. Sperm and semen quality is used as a surrogate measure …

10 Benefits Of Drinking Water

These are the 10 Benefits of drinking water

  1. Increase energy and relieves fatigue: since your brain is wet, it helps you think focus and concentrate better and be more alert, your energy levels are also boosted.
  2. Promotes weight loss: Remember by-products of fat, reduces eating intake, reduces higher, raises your metabolism, and has zero calories.
  3. Flushes out toxins: it gets rid of waste through sweat and urinating. This reduces the risk of kidney stones and UTIs (Urinary Tract Infection).
  4. Improves skin complexion: moisturizes your skin, keeps it fresh, softly glowing, and smooth. It gets rid of wrinkles. It is the best anti-aging treatment around. “10 Benefits Of Drinking Water”
  5. Maintains regularity: Drinking water aids in digestion as water is essential to digest your food and prevents constipation.
  6. Boost the immune system: A water guzzler is less likely to get sick. And who wouldn’t rather feel healthy the majority of the time? Drinking water helps to fight against flu, cancer, and other ailments like a heart attack.
  7. Natural headache remedy: Helps relieve and prevent headaches which are commonly caused by dehydration.
  8. Prevent crumps and sprain: Proper hydration helps keep joints lubricated and muscle more elastic, so joint pain is less likely.
  9. Puts you in a good mood: When the body is functioning at its best, you will feel great and be happy.
  10. Save money: Water is free if you choose bottled/filtered water, it still cheaper than that high sugar and fat-filled lathe.

You may also read; The Herbal Paradise Explore Seven Miraculous Herbs That Have Proven Health Benefits

“10 Benefits Of Drinking Water”

9 things that causes infertility in man with ways to prevent it

9 things that causes infertility in man with ways to prevent it


What is infertility in male?

This is the inability of male to achieve pregnancy in a fertile female. Male infertility is commonly due to deficiency in sperm and semen quality. Sperm and semen quality is used as a surrogate measure in male infertility.


Causes of infertility in male:

  • Per-testicular: This fact refers to a condition that impedes support of the test and includes situation of poor hormonal support and poor general health.
  • Drugs and alcohol.
  • Strenuous riding/cycling
  • Tobacco smoking – (male smokers have approximately 30% higher odds of infertility.

These are increasing evidence that the harmful product of tobacco smoking kill sperm cells.

  • Medication
  • Genetic abnormality
  • Excess exposure to radiation
  • Infection
  • Diet

Common example: There is organ in a man that is fragile as an egg. It is called “scrotum”. And men always like to put their phone inside their pocket and cell phone emits “Radiation”, in that process it hatches, the egg and causes the sperm to weak.


  1. Avoid smoking
  2. Limit or abstain from alcohol
  3. Stay clear from illegal drugs
  4. Keep the body weight balanced
  5. Don’t go into vasectomy
  6. Avoid high temperature
  7. Avoid stress (physical and mental)
  8. Avoid exposure of pesticides, radiation and other toxins.

3 things you can do to prevent heart disease

                 3 things you can do to prevent heart disease

heart disease

heart disease

  1. Lifestyle change: it include eating low fat and low sodium diet, getting at least 30 minutes of moderate exercise on most days of week, quitting smoking, and limiting alcohol intake.



  1. Medication: if lifestyle change alone aren’t enough your Doctor may prescribe medications to control it. The type of medication will depend on the type of heart disease you have



  1. Medical procedure or surgery: if the medications aren’t enough, it is possible your doctor will recommend specific procedure will depend on the type of  disease and the damage to your heart.

3 things that makes up a good health

3things that makes up a good health:


  1. Rest,
  2. Exercise,
  3. Diet,

good health

Rest : it is the total shutdown of the body system (no distraction).

It is advised to rest or sleep for all least 8 hours at night and one hour as siesta during the day, but today many people do not meet up with this requirement because they were too busy at work for getting that good health is immportanrt.

Benefit of rest:

  1. It improves mental alertness
  2. It calms the nerves and prevents hypertension.
  3. It aid digestion and power metabolism of energy


Exercise: it is another important factor if we want a good health. It includes climbing the stairs, jogging and running etc. they are form of exercise.

Benefit of Exercise

  1. It helps blood to circulate properly
  2. It increases energy
  3. It helps joint to be flexible.
  4. It stimulate proper functioning of the heart, kidney and brain.


Diet: it is very important because it contributes the highest percentage which is 80% to a good health.

Diet: diet –t = die; many of us today eat to die instead of eating balance diet.


Remember: A balance diet is a diet that contains all food nutrients in the right proportion or quantity. These nutrient are called the “food chain “ and they are six in number: carbohydrates, protein , minerals, enzymes, vitamin, lipids and sterol.


Carbohydrates and Fat: Eat little because it is dangerous to health. The end product of carbohydrate is sugar, 5% intake daily.


Protein: Eat little because it has high cholesterol which is dangerous to health. 15% intake daily .

Fruits and vegetable: Eat more because it contains vitamins and mineral essential to good health. It helps to prevent sickness and diseases. 30% intake daily.

Whole gains: Eat more because it contain lipids and sterol which feed the cells and make them vibrant.50% intake daily.

Note: the human body contains 73 trillions cells and scientists have discovered that by the time we are 25-50 years old, we lose about 10,000cells on a daily basis. By the time we reach 50 years and above, we would have lost about 50 million of cells and that is the reason we end in the sick zone. For this not to happen , you have to feed your cells with lipid and sterol which we can only get from whole grains.


4 Ways of controlling high blood pressure without medications

  1. Lose extra pounds and watch your weight. Blood pressure often increases. You and your doctor can determine your target weight. “4 Ways of controlling high blood pressure without medications”
  2. Exercise regularly: Regular physic days of the week can lower your body pressure by 4 to 9 millimeters of mercury. And it doesn’t take long to see a difference if you haven’t been active, increasing your exercise level can lower it within just a few weeks. Talk to your doctor about developing an exercise program. Your doctor can help determine whether you need any exercise restrictions. Even moderate activity for 10 minutes at a time, such as walking and light strength training can help.
  3. Eat a healthy diet:- Eating a diet that is rich in whole grains, fruits, vegetables, and low- fat dairy produces and skimps on saturated fat and cholesterol can lower it by u to 14mmHg.4 Ways of controlling high blood pressure without medications
  4. Consider boosting potassium:– potassium can lessen the effect of sodium on blood pressure. The best source of potassium is food-such as fruit and vegetables, rather than supplements. Talk to your doctor about the potassium level that’s best for you.
  1. Reduce sodium in your diet
  2. Limit the answer of alcohol you take
  3. Avoid tobacco products and second-hand smoke. The nicotine in tobacco products can raise hour blood pressure. Inhaling smoke from others also make you at risk of health problem, including high blood pressure and heart diseases
  4. Reduce your stress it can temporally increase it. Eliminate certain things that lead you to stress.

You may also read; Food To Be Avoided In Order To Control Your Blood Pressure

“4 Ways of controlling high blood pressure without medications”

how to lower blood pressure And Food to be avoid

how to lower blood pressure And Food to be avoid

blood pressure

  1. Sodium of salt:To much sodium does direct damage to the heart and arteries and raises it significantly
  2. Fats:- A health eating plan should include only a small amount (if any) of saturated or transfats.

fatty food are bad for both the heart and blood vessels. Avoid red meat and fast food along with other fats include olives and hydrogenated oils

  1. Alcohol:- Alcohol consumption actively causes it to elevate while simultaneously increase risks of further complications.
  2. Extra calories and sugar: Food with extra calories and full of sugar cause you to gain weight

Obesitry is significant determinant that can high it: The extra weight puts surplus strain of the heart and slows down the blood flow.

In order to alleviate the current blood pressure levels, it is important that you are aware of what foods to avoid it. Implementing a healthy eating plan in your lifestyle.

Sleeping after eating

Sleeping after eating

It is not good and advisable to sleep immediately after eating a meal. And i will not only talk about it but will also list other things to avoid immediately after meal. “sleeping after meal”

Sleeping after meal and other things to avoid after eating

  1. Don’t Smoke

    : Experiments from experts prove that smoking a cigarette after meal is comparable to smoking 10 cigarette (chance of cancer is higher) “Sleepy after Eating And Six things You need to avoid after meal”

2. Don’t eat fruit immediately:-

When you eat fruits with meals the fruit is stuck in the stomach along with contents of the meals and cannot reach the intestine in time. Lying there they get spoilt and spoil the remaining food in the stomach too. Thus it is recommended that you eat a fruit at least one hour after eating or before your meal and preferably in the morning with empty stomach. It is the morning that the body can best use the nutrients in the fruit and get enough energy to start the day

3. Don’t Drink Tea:-

Because tea leaves contain a high content of acid. This substance will cause the protein content in the food we consume to be haedened thus difficult to digest. It is preferable to drink tea an hour eating.

“Sleeping after eating”

4. Don’t Bath:-

Bathing after meal will cause the increase of blood flow to the hands, legs and body thus the amount of blood around the stomach will therefore decrease. This will weaken the digestive system in our stomach.

5. Don’t walk about:-

Fact, is bad for you to walk directly after meal. It can result to acid reflux and indigestion. However, walking about half an hour after meals is known to be good for you.

Researchers in the in the Department of Exercise Science at the University of South Carolina, have found that walking after exercise is good way to burn energy. The point to note is when to walk, you should ideally walk  for about 10 minutes and only 20-30 minutes after meal to prevent acid reflux and stomach upsets .

6. Don’t sleep immediately


The food intake will not be able to digest properly. Thus will lead to gastric and infection in intestine. Because Sleepy after Eating And other Six things are things  You need to avoid after meal.

“Sleeping after eating”