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The amazing benefits of exercise

The amazing benefits of exercise

We might have seen a few people who go to the gym regularly or people who just love exercising. Some people on the other hand are quite lazy or come up with excuses about not having time to exercise or they don’t find exercise interesting or maybe don’t think it’s necessary. Others might want to but can’t seem to be able to, it’s kind of a thing of “the mind is willingly but the body is weak”. So these group of people choose to sit at home watching TV all day, eating junk foods, engaging in activities they find interesting and wasting away the opportunities to make their lives better and healthier. What are the benefits of exercise?

There are several benefits of exercising. It reduces your risk of heart attacks, prevents stroke, hypertension, diabetes, Alzheimer’s disease etc. And some of us might be wondering how true this is, well the name speaks for itself and that’s why many doctors all over the world advise their patients to engage in physical activities. So this article address the benefits of exercise.

Engaging in physical activities no matter how small it might be, whether it is walking around your living room, or swimming in your apartment’s pool, Exercise is one of the major ways of preventing premature death and hospitalization caused by several diseases.

 

Humans are becoming less active

 

Lack of exercise

 

In the ancient times when most of the inventions were not yet made, people were generally more active. They haunted for animals, walked distances to get food and migrated to different places in search of a better life. Not to say that these inventions haven’t made life easier but it has also made us lazier. It has ensured that people engage less and less in exercising. We are now given the opportunities to pick up our mobile phones and our next meal is just one call away and the food gets delivered right at our doorstep. I’m also guilty of this. No one uses the stairs anymore, we’d rather use escalators or elevators.

What if I told you that a lack of exercise especially cardio respiratory exercises have been found to be the most important risk factor for premature death. Well this is true. As mentioned in my previous post Improve Your Health With These Helpful Tips engaging in physical activities decreases the risk of obesity, high cholesterol and diabetes.

More than 100 million U.S. adults are now living with diabetes or prediabetes, and over 17 percent of the children living in the US are obese. These statistics are indeed shocking. If this is coming from America alone then imagine if you were to consider the world in general. The interesting thing is we can change these statistics. We can change the way we live, the way we eat. We can make a decision to live healthier.

The reason I exercise is for the quality of life I enjoy

Kwnnwth H. Cooper

What are the benefits of exercise?

 

bodybuilder

Circulatory system

Exercise helps by increasing blood flow across all areas of our body replenishing our organs with more blood and therefore more oxygen. It a stimulatory trigger to our circulatory system. Because of the increased blood flow, it flushes out fat deposit in our arteries and veins which in turn helps in preventing a heart attack or a stroke. When we exercise, the fat deposits in our arteries and veins are broken down making it accessible for fat breaking enzymes to attack them and remove them from our system.

Brain and Memory

Exercise has also been linked to improved memory. Researches have shown that regular exercise can generate new neurons in our hippocampus which is the area concerned with memory. When we have several neurons working together, we are more likely to retain new information and consolidate from our short term to long-term memory.

read about suicide prevention on “National suicide prevention week

Endocrine system

Modest daily exercise also helps reduce the risk of developing type II diabetes. Why wait to take metformin when you can prevent having diabetes just by making a few lifestyle changes? Diabetes is associated with neuropathy (nerve problems), nephropathy (kidney problems) and retinopathy (eye problems) and these could all be prevented by taking that bold step to exercise. When you exercise, your cells become more sensitive to insulin which stimulate muscles and fat to absorb glucose from the bloodstream, thereby reducing blood glucose levels

These points highlighted above aren’t only the benefits of exercise.

 

Fitness

Musculoskeletal system

Active exercise as you know builds more muscle and burns fat. It helps with the way we look and feel. Everyone wants to look amazing or achieve their dream bodies, exercise can help with that, you can sculpt your ideal body, off course realistically. Exercise reduces body weight and BMI which is a known risk factor for postmenopausal breast cancer, obesity, diabetes etc. So why not get up and get those muscles.

Stress

Regular exercise also help reduce stress. In my previous post Stress And How to Manage It.-The Secret to Natural Stress Relief I discussed in details the effects of stress and how to manage it. Stress can be good or bad but it’s the bad stress we have to worry about. Engaging in aerobic activities such as brisk walking, cycling, and swimming can help reduce daily life stress.

How can I be more physically active?

beach jogging

Exercise is clearly something we should all adopt into our lives. As highlighted above, there are several benefits of exercise. It is clearly a life saver. Majority of people do not exercise because they make excuses about not having any time to exercise which is very surprising as majority of people are often times locked indoors either watching TV, playing video games or just lying down using their phones or computer to surf the internet. Getting physically active doesn’t mean you have to go to the gym. A lot can be done at home or in your workplace such as

  • Parking your car a few blocks away and then walking to the office,
  • Avoid sitting down all day, always stand at least after an hour of sitting.
  •  Instead of ordering food to your work place, you can walk to a close by restaurant to eat.
  • Take a walk in the evening, brisk walking etc.
  • Swimming is very effective way to lose weight
  • Jogging is also encouraged if you’re looking forward to stay physically active.
  • Although going to the gym might encourage you a lot because you see people also trying to be healthier so you feel motivated too.

It’s not sufficient to have the knowledge alone and not put it into practice. So after reading this article I wonder why you’re still sitting down instead of being more active.

I learned a few years ago that balance is the key to a happy and successful life, and a huge part of achieving that balance is to instill rituals into your everyday life – a nutritious balanced diet, daily exercise, time for yourself through meditation, reading, journaling, yoga, daily reflection, and setting goals.

Gretchen Bleiler

check out  improve Your Health With These Helpful Tips 

Thanks for reading

 

 

Tips on Being a Successful Student – Habits of Successful students

Tips on Being a Successful Student – Habits of Successful students

Many students consider studying to be a very difficult thing to do. I do sometimes especially when I have piles of materials to study and there’s no motivation to even start studying. The thought of studying can cause us a lot of stress which also contributes to our inability to study. The truth is, studying doesn’t have to be a difficult process. There are several tips on how to study efficiently so in this article, I’ll be writing about tips on being a successful student.

Being a medical student, it took me a while to discover the method of studying that works for me. One of the reasons many students fail is because they follow the wrong study methods. There are different methods of studying and not all methods works for everyone but there’s always a method that’ll work for you. All you have to do is to keep trying and searching and it’ll definitely come to you and you’ll be on the path of becoming a successful student.

Self-confidence

Self-confidence is the belief in oneself and abilities

In my last post ‘how to succeed at school’ I emphasized the importance of hard work and perseverance which remains the core foundation of becoming a successful student. When you have these two principles on your mind, then you’ll develop the habit of studying that will work for you.

Habits of Successful students

Be organized: Organization is very important. For me, it is the first step in school success. Make a plan of what you want to achieve in school and stick to your goal. I usually keep a journal to help me plan everything out and I think you can adopt my method too. Write out your homework, topics you were taught in school etc. Make your journal your friend and by so doing, you’ll be able to be more organized.

Do not multitask: When you’re studying, give your full attention to it. Ensure you devote maybe 2 hours to studying, and afterwards you can take a break to tend to other emergencies before you resume studying again.

social media addiction

Young adults have consistently been the heaviest users of social media

 

Sleep well: In my last post “how to get the perfect sleep every night” I emphasized the importance of sleep. When you sleep well, you’ll have a sound mind and body and this will increase your school performance.

Make a schedule for yourself: do you study best during the day or at night? Do you like studying in a quiet place of a noisy one? These are things you need to figure out for yourself and make a schedule that works for you.

Take notes in class: attend your lecture and take notes in class. The lecturer explain a lot of things that are usually not in his lecture notes so make sure you attend all your classes and you can always rewrite your lecture notes by hand. This way, you’ll be able to understand the lecture better.

always prepare notes in school

always prepare notes in school

Study: devote adequate time to study. It’s best to start studying a long time before your exam then review what you studied as you approach very close to your exam date. Make sure you don’t cram and try to understand what you’re studying.

 

Scientifically speaking; early morning studies are not only more productive but also enhances the brain capacity. Here are five secrets about early morning studying that will definitely make you change the way you study forever.

Things you must do to be a Successful Student

Control your focus: don’t be distracted by the use of social media and other distractive platforms. Let your study time be only for studying and you can go back to other activities after studying.

ensure to use study apps while studying

ensure to use study apps while studying

Use study Apps: ensure to use study apps while studying whether it be flash cards or apps offering such purposes. I sometimes use YouTube to watch some lectures tutorials I don’t understand clearly in class and this helps a lot.

Eat right: When you eat right, you supply your brain with the right energy source to function properly. “Read more on good nutrition”

Listen to music: I find listening to classical music very helpful because it relaxes my mind. You can try this too and maybe it might work for you. “Here’s a link to one of my favorite study music”

early morning study

early morning study

Start studying early: when you start studying early, you overcome the stress that comes during the last days before your exam and this also allows you more time to review what you studied. “Learn how to manage stress”

Search online: when you study: make use of resources online. There are many websites offering crash courses of important subjects you have might deficits in.

Make a timetable for yourself: this enables you to access and manage your time wisely. Give priority to your difficult subjects while making your timetable and ensure to stick to it.

Eat fresh and healthy

Eat fresh and healthy

 

Secrets of Successful Student

You need to be very dedicated in school in order to achieve school success. “Read about how to succeed in school”. Below are secrets of successful students.

• Learn to write with your hand and avoid using laptops or other typing platforms as this activates several areas in your brain and may lead to faster memory recall.

Don't hesitate to ask questions

Don’t hesitate to ask questions

 

• Practice active recall when you study. You study smart by recalling information you studied.

• Go to bed early and rise up early to prepare for school. Most people fall victims of studying all night and this might lead to sleeping in class missing out on important topics.

HOW TO SUCCEED AT SCHOOL- 5 KEYS TO SUCCESS AT SCHOOL

The pursuit of success may be different for everyone. It partly depends on what your definition of success might be. Most of us want to be rich, famous, comfortable and happy in life. The journey to success is different for everyone but education plays a vital role in…Read More

• Ask questions about topics you don’t understand and make sure you’re clear in a particular topic before moving to the next.

• As stated before, feed your brain with the right kind of food as this enables you to function at your full capacity.

 

Time management is very important

Time management is very important

 

• Always have a positive mindset about school. Having a positive look about school already sets you on the path to success.

• Always make time for reflection. Reflect on what you’ve learnt in school and what you studied. Always take small breaks for reflection in between study hours.

The pressure on children to achieve high levels of academic success is overriding the joys of education and making kids anxious and depressed

 

• The quality of what you’re studying is more important than the quantity so control your focus when studying.

group study is a smart way

group study is a smart way

 

• Always persevere regardless of setbacks you might encounter. Resilience and hard work pays off.

• You can engage in group study activities to help you understand better. I love group studies because it helps me on important areas I might have missed while studying.

• Chewing gums can be helpful too. Studies have shown that it may help improve your focus.

Chewing gums can be helpful to concentrate

Chewing gums can be helpful to concentrate

Tips on Being a Successful Student

• Make your studies a priority
• Be punctual to school
• Avoid cheating at all cost
• Stay focused in all you do
• Try not to compare yourself to others
• Ensure to keep improving yourself with each exam
• Have a positive mindset
• Pay attention to all your lectures 

• Take notes in class
• Ask relevant questions
• Participate in class activities
• Avoid all distractions in your classroom
• Have a good rapport with your teachers
• Make a schedule/time table for yourself
• Find a study method that works for you
• Take enough breaks
• Always stay hydrated
• Avoid the use of cellphones or other electronic gadgets in class
• Chose a very comfortable study environment
• All works no play make jack a dull student so always make time for fun.
• Use study apps while studying
• Eat right by giving your body the right type of nutrition
• Ensure to search online resources for information you do not understand
• Rewrite your notes by hand
• Listen to music
• Sleep well
• Start studying early

Don’t forget to like the post and also subscribe.

Thanks for your time.
Until next time. Görüşürüz.

How To Cope With Loneliness

How To Cope With Loneliness

Anyone who has experienced feelings of loneliness knows how terrible it is. In today’s world, many experience loneliness. It is a shared human experience; it affects people of all ages, races, social strata and creed. At some point in our lives, we all feel lonely. So in this article, I’ll share helpful tips on how to cope with loneliness.

Loneliness is a powerful feeling, and it can be very painful. It is a state of mind, a perception of being alone and an inability to find meaning in one’s life. It is an undesired and hurtful emotion that can affect both our physical and mental health. In this article, I’ll address how to cope with Loneliness.

Controlling Anger- Before It Controls You

When you’re angry, your heart turns cold.The suffering and agony of your friend, spouse, loved ones wound mean nothing to you, friendship at that point in time means nothing to you neither does love.Anger makes us blind to reason and infuses us with an intense rage which could sometimes lead us to act in an inappropriate manner.  Read more

 

Loneliness has largely been ignored as a condition of concern in mental health. Feeling lonely is not in itself a mental health problem. Lonely people may show up as less healthy because loneliness has robbed them of the motivation to look after their health; or having a mental health problem could cause a person to become lonely, which stops them from socializing.

Meaning of Loneliness

Loneliness to some may be a passing emotion, but to others, it comes far too often. Studies have found that being lonely is a lot more worry than obesity. Loneliness tears away at our emotional well-being. It makes us sad and deprived. People who are lonely often feel like everyone is doing well enough while they are not. A lonely person often feels low, helpless, separated or discriminated. They often fear rejection and keep themselves at a distance, this even feeds the loneliness. A lonely person finds difficulty during interactions; they often feel like they are disliked, abandoned, and alone.

lonely person often feels low, helpless, separated or discriminated

a lonely person often feels low, helpless, separated or discriminated

Loneliness vs being alone

Feeling lonely is not the same as being alone. You can feel lonely in a crowd, just as you are perfectly happy to spend some time alone. It is not a question of numbers, but of emotions. Some people seek marriage as a solution; but these days, even being married, one can be threatened by feelings of loneliness. It could come as a feeling of disconnection, a sense that no one around you really understands you. A person can be alone for long periods of time, enjoying the things he or she does, without feeling lonely.

Being single/alone makes you lonely

Being single/alone makes you lonely

Solitude and loneliness should not be explained in similar ways. Solitude is enjoyed by people, and it leads to self-realization and creativity. People who have been under family or work pressure sometimes seeks solitude to unwind, and uses this as an approach for developing one’s own individual space.
If being single/alone makes you lonely, like those people who cannot stand being lonely, you can try turning that into an opportunity to use to your own advantage.

Spending time alone

Learn to enjoy your own company. Experiment with ways of having a good time alone. You may be surprised by how much better you feel. You could do things like reading novels, exercising, doing a crossword puzzle, strolling in the park or even dancing by yourself. Sometimes, watching movies by yourself when you are lonely may not be a good idea, but if you should, always go for comedy. It is hard to feel lonely when you are laughing. Laughter is good for your health – mental, physical, emotional, and even spiritual.

Listen to your favorite music

Listen to your favorite music

Loneliness hurts, but it should not be seen as entirely negative. It can be a good signal to look for new friends or improving our relationships. Sometimes being lonely might make you try something new to get over the loneliness. Despite the negative effects of loneliness, it is a most normal feeling, except in the cases of chronic/deep loneliness.

Chronic Loneliness

Say No to Deep Thinking

Say No to bad habits

For people with chronic loneliness, this feeling never goes away. It is a long-term feeling of loneliness. The cure for deep loneliness rests in stopping the cycle of deep thinking that causes it in the first place. It is only in quiet moments of self-reflection that we can really address such problems.

 

Self-reflections are careful thoughts about our feelings and behaviors, and the reasons that may lie behind them. Negative thoughts make you find the worst in everything and everyone.

 

Coping With Exam Failure

Coping with exam failure can be very agonizingThere comes a time when you feel like you’ve done your best, and given all you’ve got to a particular task and then it fails. When your best is not good enough. It hurts so much that all you want to do is scream and ask questions about where you went wrong or what you did wrong.  Read More

Some of these negative thoughts include:

 Am I lonely because nobody loves me?
 I’m a loser and that’s why I am alone?
 I am lonely because I’m fat and/or ugly?

Stop thinking Negative

Stop thinking Negative

These negative thoughts make us judge ourselves as unworthy, unlovable, or blame others for our problems. It makes us lonelier than were original. We make stuff up and believe it. The technique is to stop dwelling on negative thoughts and refocus our minds on something positive. Taking the focus of ourselves is a step ahead and instead, we should ask questions like:

 Do I shy away from others?
 Maybe I isolate myself from everyone, don’t I?
 Is negative thinking my problem?
 Do I criticize myself often?

meditation to cope loneliness

meditation to cope loneliness

In knowing the answers to the above questions, you can move a step away from loneliness. Self-acceptance makes it easier for lonely people to relate to others and connect on such a level that loneliness, if not eradicated, becomes less of a threat to our being.

CAUSES OF LONELINESS

Loneliness can be caused by a lot of factors. Some individuals may be biologically vulnerable to feeling lonely. Evidence from twin studies found that loneliness may be partly heritable. Understanding what causes loneliness can lead to success in coping with the issue. In other to make changes that will truly help you, you need to figure out why you are feeling lonely. Loneliness being a common human emotion is however, a unique experience to each individual.

share your thoughts -speak up

share your thoughts -speak up

 

It has no common cause. Some of the reasons include:

 Change of environment/living among strangers
 Loss of a loved one
 Rejected by peers because of religion, race or appearance
 Not fitting in
 Being the caregiver/looking after a parent, guardian or sibling
 Low self esteem
 Feeling of guilt or worthlessness
 Divorce, separation, or unwanted singleness
 Old age, and youthful inexperience
 Poor coping strategies with situations
 Poverty
 Technology

Don't feel guilty

Don’t feel guilty

EFFECTS OF LONELINESS

1) Loneliness has been linked with depression. When this happens, you may notice that you care less about personal maintenance, feel worthless, lack of concentration, struggle with anxiety and/or no longer feel excited by previous passions. Depression, thus, is a risk factor for suicide.

2) Loneliness is the core feeling that gives rise to emotions of anger, sadness, worthlessness, emptiness, vulnerability, resentment and pessimism.

3) Loneliness has become a social evil that can contribute to alcoholism, overeating, drug abuse, and promiscuous sexual behavior

 

 

Is It Loneliness or Is It Depression?

Are you struggling with isolation, loneliness, and depression in your life? What to DO to overcome Depression Or silence Read this Article Overcoming depression 

 

Other known effects of loneliness:

❖ It has a negative impact on learning and memory
❖ Increase in incidence of high blood pressure, high cholesterol and obesity
❖ Leads to pain, loss, grief, fatigue and exhaustion
❖ Hostile and delinquent behavior which is self-destructive behavior
❖ Affects the quality of our sleep, thus, have diminished restorative processes and inability to function in everyday life.

HOW TO COPE WITH LONELINESS

There are no quick fixes for loneliness, no single way to fight loneliness. If there was, everybody would be using it. Coping with loneliness is not easy. Powerful emotions are involved. Since loneliness has no single cause, so the prevention and treatment for this damaging state of mind differs considerably. There are tools that can help you cope with loneliness, and overtime, hopefully diminish its frequency.

Travel with friends

Travel with friends

1) The first step is to acknowledge that you feel lonely, to recognize that what you are feeling is loneliness, as so many people are in denial.

2) Always express yourself, otherwise no one would understand you. Talk to people about how you feel, the lonely often suffer in silence. When you make the first move to opening up, you will find that there is so many people out there who are feeling the same as you.

Eat healthy food for freash mind

Eat healthy food for freash mind

3) Be brave and reach out to someone. Learn to talk to others and to be a good listener. Focus on other people and their interests. Show empathy. Stop thinking so much about yourself. How can you help others and get them notice and like you if you are always thinking about yourself. Feeling needed by others is an antidote to loneliness.

4) Value your friends. Seek friends who share your values, including mature friends and work toward developing a good circle of friends. “Read more on making good friends

share your thoughts with friend

communicate with friend

5) Develop good habits in eating and exercise, and get adequate sleep. “Read more on how to improve your health

FINAL THOUGHTS:

1) Don’t let yourself fall into the trap that loneliness is forever. It is not a permanent situation. Loneliness doesn’t define who you are, accept you are feeling lonely, and then focus on moving forward.

2) If you think about sadness and loneliness all the time, you will be sadder and lonelier.

3) The toughest challenges of being single/alone come from within. Being alone does not essentially make a person lonely, but the perception of being alone that does.

Natural Stress Relief Secrets

We’ve all been stressed at one point in our lives. Some of us experience daily stress which could be a beneficial stress (positive stress) or non-beneficial stress (negative stress). For the purpose of this post. I’ll use stress to mean a negative stress. Read More

 

4) Do not be unreasonably demanding of yourself. Feel content about yourself in general. Avoid pride, forgive those who hurt you and make amends.

Be helpful, grateful, kind

Be helpful, grateful, kind

5) Try affirmations as a daily routine to boost mood and self-confidence e.g. I am superior to negative thoughts and feelings; everything that is happening now is happening for my ultimate good; I am in charge of how I feel and today I choose happiness, only I am responsible for my happiness etc.

Think Positive

Think Positive

We can all agree, therefore, that being lonely, with negative thoughts, is a mindset we can change; and to this, we need a change of outlook.

On this note, it is therefore safe to quote a famous philosopher, Mahatma Gandhi –“A man is but the product of His thoughts. What he thinks, He becomes”.

Don’t forget to like the post and also subscribe.

Thanks for your time.
Until next time. Görüşürüz.

How to Succeed at School- 5 Keys to Success at School

How to Succeed at School- 5 Keys to Success at School

The pursuit of success may be different for everyone. It partly depends on what your definition of success might be. Most of us want to be rich, famous, comfortable and happy in life. The journey to success is different for everyone but education plays a vital role in my opinion. Some of us may point out that some famous world billionaires such as Roman Abramovich, Liliane Bettencourt, Bill Gates, Paul Allen, Ingvar Icamprad, were school dropouts but they still achieved success. This fact being absolutely correct. They were school dropouts but they did acquire some form of education. For me, school is a vital part of my pursuit for success so in this post, I’ll be sharing a few tips on how to succeed at school.

I’d like to share two of my favorite quotes about education.

“Education is the passport to the future, for tomorrow belongs to those who prepare for it today” Malcolm x

“Education is the most powerful weapon which you can use to change the world” Nelson Mandela

  MY SCHOOL EXPERIENCE
how to succeed at school

how to succeed at school

 

I grew up in a place with a 6-3-3-4 system of education. This means the recipient of education would spend six years in primary school, three years in junior secondary school, three years in senior secondary school, and a variable 4 years or more depending on your tertiary course of choice. Education doesn’t end here though as there are now even more opportunities to further your education by getting a master’s degree or a PhD in whatever field you choose. This might mean that at some point in time, you might have the feeling of being in school forever. I’ve felt this way and still feel this way but I’ve chosen to look on the bright side because I’m still on my pursuit of success.

success in school

success in school

As I’ve mentioned in my last post, I’m a medical student and it hasn’t been an easy road up until this moment. The school experiences is one I’m very glad I was a part of. School is not a bed of roses and there will be academic stress along the way, but also there’ll be lots of good memories. Good memories of friends and teachers. In this blog post, I’ll write about how to succeed in school and life, how to be a successful high school student, school stress etc. Being a student requires hard work and perseverance. It’s perseverance that has kept me going until this moment.

 SUCCESS THROUGH PERSEVERANCE
how to succeed at school

how to succeed at school

Some people tend to believe that anything they want can be achieved with little effort but this is not true. I’m a firm believer of giving everything I’ve got to whatever task am faced with whether great or small. Perseverance means to hold firmly to some purpose or undertaking despite obstacles or setbacks. It means to continue fighting in the face of difficulty and not giving up. There are days when you might wake up in the morning and don’t feel like going to school and for some of us, it’s everyday. But perseverance is that driving force that’s at the back of our hearts reminding us to get up and give the day a shot. Sometimes in school, things don’t work out the way we planned them to but we ought to keep on trying. Perseverance means coping with an unavoidable setback.

THE SECRET TO NATURAL STRESS RELIEF

The brain is the power house of the body, it controls all our body functions. It contains nerve cells that must work together for the body to function normally. We’ve all been stressed at one point in our lives. Read More

 

Did you know that more than 1.3 million students drop out of high school every year in the US? This is a very high number. I’d like to think that a reason for this number is because many students are unprepared for the school stress they may encounter. They never fully develop the will to persevere, therefore they easily give up. Lots of students don’t know how to handle failure. They react to failure in a self-damaging way and might begin to blame themselves, or others for their difficulties. Eventually they become tired of trying and give up.

HOW TO PERSEVERE AGAINST ALL ODDS

In my previous post, ‘coping with exam failure’ I wrote about not giving up despite all the challenges that may come your way. To get back on your feet after a setback is not easy most especially when you feel like you’ve got no strength left to keep trying. This makes us feel discouraged and depressed. We may begin to feel some stress and anxiety towards what the future holds.

The first step to persevere against all odds is to set an attainable goal for yourself. Make short and long term goals and deliberate on how to achieve them. If you want to succeed in school and in life, you need clear goals. Do the little things that you can everyday to take you a step further to reaching your goals and if that goal of yours is to be a banker, doctor, engineer, then you have to put in the work required. It is important to have in mind what we want to accomplish and why we want to accomplish that thing. If you do this, you’ll not want to give up because you have a vision of your destination in mind

In summary, perseverance is what makes the difference. Hard work is also equally important and goes hand in hand with perseverance. If you strive as a student to never give up, then you will find success as long as you persevere and put in the hard work.

 

Habits of Successful students

Many students consider studying to be a very difficult thing to do. I do sometimes especially when I have a piles of materials to study and there’s no motivation to even start studying. The thought of studying can cause us a lot of stress which also contributes to our inability to study. Read More

HOW TO SUCCEED AT SCHOOL

Before I start, I want you to take a moment to describe your views about school. Is it stressful, tiring, meaningful, boring, inspiring, frustrating, or rewarding? Is your view about school negative or positive? If you have a negative view about school, what ways can you become more positive? And if you are positive minded, how can you become better at school? Below are tips on how to succeed at school.

 1. FIND YOUR MOTIVATION.
how to succeed at school

how to succeed at school

 

Most of us need school because we want to be rich and successful in life. We want to acquire wisdom and knowledge about a lot of things in life so we’ll be able to fit in wherever we find ourselves. This should be enough motivation for you to want to go to school. There’s no better way of attaining all the aforementioned except you invest yourself in education. You can never go wrong with getting quality education. You stand out when you go to school and have a better chance at being rich and successful than those who don’t. School experience increases your social skills, thinking skills and lots more.

BENEFITS OF GOING TO SCHOOL

• It increases your thinking skills.
• It increases your chances of getting a well-paid job.
•There are more opportunities to learn about the world.
• You can learn to manage stress and anxiety
• In school, you acquire knowledge about several things.
• Experiences are gained that can be helpful in the real world.
• You are making preparations for a better and brighter future.
• School exposes you to people thereby improving your social skills.
• Going to school increases your problem solving skills
• When you go to school, you develop sound judgement.
Education is power. If you had a negative view about school, these should give you some motivation to buckle up. Always be motivated and think of new strategies on how to succeed at school.

 2. BE ORGANIZED
how to succeed at school

how to succeed at school

 

I like to make a structured plan of what I want to achieve before the week starts. This way, I’m able to stay more organized. I keep a journal and I ensure to plan out everything. You can take a similar approach regarding school. This way, you’ll be able to manage school stress. You can get a book to write out your list of assignments, lecturers appointments, topics Learnt in school etc. Ensure to go through your journal at the end of the day and cross off what you achieved that day before going to bed.

TIPS ON HOW TO BE ORGANIZED

• Get a notebook and ensure to make a to-do list daily. If you have a phone, use your phone to make your list. Schedule appropriate time at which you’ll tend to your list.

• Never procrastinate. Procrastination is a grave where opportunities are buried. We often fall victims of telling ourselves I’ll do it later and later turns out to be never. It is always better to do things as soon as possible especially your homework. Give priority to doing your assignments as soon as you get home before you engage in other activities.

• Always keep your school materials together and prepare them for the next day. Confirm your books, pens, pencils, are inside your bag and make sure to pack your bag neatly. Also ensure to keep your school clothes tidy.

These tips are especially important if you want to be a successful high school student. If you’re organized, you’ll reduce school stress. You never have to worry about forgetting anything at home or getting late to school.

 3. HAVE A GOAL
how to succeed at school

how to succeed at school

 

You should have a goal in mind. Where do you see yourself in 12 months? Going through school without having a goal in mind is a waste of time. Making short and long term goals and setting up milestones to achieve them is one of the best way to keep your vision alive. Having a goal will keep you focused. You should always ask yourself what can I do to improve myself. Consider yourself as a bank account. For the account to grow, you need to keep making deposit into it. Same thing applies to you. For you to be better than yesterday, you need to keep making positive deposits that’ll make you succeed in school and life.

BEFORE YOU SET A GOAL

• Look at all your options. Which occupation would you want to venture into? Do not limit yourself to just one idea. You need to have a plan A and B. Compare and contrast all your ideas and ask appropriate questions.

• Have a holistic view of your abilities. You know what you’re are capable of. For me, I decided to study medicine because I want to render my service to humanity. Think of fields you’ll be interested in. Mathematics, accounting, engineering, etc. Take your time to clarify all these because whatever you decide to go for would determine whether you’ll give your best or not. Some people lose interest in a particular field because they didn’t take the time to examine their abilities.

• Consider all the opportunities available. After deciding which field you want to settle for, search for job opportunities and availability. Compare opportunities locally and abroad.

Having a goal oriented mindset not only reduces school stress and anxiety for the future but keeps you on the right path for success. Talk to your parents, friends and teacher. Share your ideas with them. If you have a goal in mind, then going to school becomes more meaningful. The best time to plan for your future is while you’re still in school so think deeply on the points above and apply them.

 4. TAKE CARE OF YOUR HEALTH

My health series blog post “tips to improve your health” emphasizes on the importance of our health. You need to take care of your health because when you’re sick, you cannot do well in school. You need to be healthy if you want to achieve success.

TIPS ON STAYING HEALTHY
how to succeed at school

how to succeed at school

i. Getting enough sleep can help with school stress

Sleep is a vital part of our daily life. You need to get at least 6-8 hours of sleep daily to be able to function properly. When you skip sleep, you may feel confused and very tired. When you sleep, you feel more energized and sleeping helps with your brain function. Getting enough sleep also boosts your immune system which helps during periods of stress and anxiety. 

Establish a good sleep routine. You can go to bed at the same time every night and wake up the same time in the morning. Your school stress will be managed if you can get quality sleep everyday.

ii. Eating healthy can help with academic stress

Right Food for students

Healthy food for kids

Eating the right kind of food is very important for our brain. Your meal should comprise of carbohydrates, protein, vitamins and minerals, healthy fats and most especially drink lots of water. More so, avoid over eating, portion size is very important. Ensure you have breakfast everyday day because it’s the most important meal of the day. Eating breakfast helps with memory and concentration during the day because your brain has more available glucose to function properly. Academic stress we might face during the week can better be managed if we eat the right type of food

iii. Get adequate exercise

The importance of exercise cannot be over emphasized. Exercise is good for the body. It helps control your weight, makes your body stronger and keeps you healthy all year rounds. You feel good about yourself when you exercise. Engage in fun exercises e.g. cycling, swimming etc.

Getting enough sleep, eating a healthy balanced diet, getting adequate exercise will keep you energized. It’ll keep you active and help you in school by improving your academic performance.

 5. ASSOCIATE WITH THE RIGHT PEOPLE
how to succeed at school

how to succeed at school

 

i. Make good friends

To be a successful high school student, you need to be mindful of the company you keep and the friends you follow. Your friends play a vital role in influencing you either negatively or positively. Avoid bad company. Instead associate yourself with those who’ll help you achieve success in life.

ii. Talk to your teachers

Talking to your teachers ensures a better rapport. It makes you have a better understanding of the subject topic that teacher teaches. If you have any issues in school, confide in your teachers and try to work out a solution together. when you have an issue with a particular subject in school, you can always go to them for help. If you have a good rapport with your teachers, the more you’ll fall in love with the subject that he or she teaches and this makes you work harder and sets you on the path to success.

Student Teacher Connection

Student and Teacher Connection

iii. Make your parents your best friends

At the end of the day, family remains the most important people in our lives. If you have a good rapport with your parents, they’ll be willing to do everything to help you through school. They’ll provide the funds to pay for your education in the little way they can. Talk to them about your problems, whether it be school or daily life.

There’ll always be stress at school. So you need to learn how to manage stress and anxiety. Recently I write a blogpost on how to manage stress. Click to read about “stress and how to manage it”

My father always says; the way you lay your bed, so you lie on it. So make the best use of your time in school to lay the best foundation for yourself. It’s never too late to start planning for your future. Start by making little changes today. School is not easy but with hard work and perseverance, you’ll achieve ultimate success and you’ll smile at last.

Read another interesting and fresh post here  “How to Manage Stress Naturally

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Until next time. Görüşürüz.

Hate is ruining the world.- Why do we hate I wonder?

Hate is ruining the world.- Why do we hate I wonder?

There is a dark evil lurking around. A monster called HATE. And it is running all over the world corroding the minds of people.

Watching the news, you hear cases of mass executions, rape, burning of homes, villages and the destruction of legacies that has taken years to build. Families, nations and communities are torn apart and all these stem from an intense hatred for our fellow human-beings.

On January 2nd 2018, Gunmen stormed a church in southern Nigeria, killing at least 17

On the 22nd of January 2018, a bomb on a motorcycle killed three people and injured 18 others at the pimochia market, at an unspecified location in Yala, Thailand.

Media sources on January 23, 2018 reports that two car bombs exploded in the Al Sleimani district of Banghazi. At least 33 people were killed in the explosion and around 30 others were injured. The spokesman of central security confirms that the bombings were targeting the densely populated Sleimani area.

These are but a few cases of the several millions reported by the media. Hatred has become a norm in our society. Almost every day, news reports reveal what happens when racial, cultural, ethnic, or religious groups come together to participate in one evil or another. There are heartless and inhumane acts being practiced simply because some people have so much hatred in their hearts. Why do we hate I wonder.

What causes Hate?

Hatred has been around for a while. Dating back to ancient history where Cain killed his brother Abel due to jealousy. Genesis 4:8

Jealousy is the major cause of hatred and alongside it ‘ignorance’. Ignorance contributes greatly to hate because it makes us assume a particular idea which we often misinterpret and distort over time. This changes the true ideology which oftentimes deviates so much from the norm and leads to hate.

As stated in my previous post “we’re different colors one people” some people believe that those who are different from them are no good and therefore they have these fixed ideas which often leads to hate.

The belief that one’s nationality, skin color, culture, or language makes one superior to others can breed an intense hate for other human beings. It’s a fact that hatred is not just about skin colors nowadays because even similar cultures fight each other over little differences. Friends engage in hateful battles over little misunderstandings.

Some school of thought suggest that hatred and violence is due to low levels of serotonin in our brains, some say it’s in our gene. Other theories suggest that hate are primarily learned behaviors.

There are hate groups all over the world such as the Boko Haram sect in Nigeria. These groups often target youths from vulnerable families for recruitment and infuse them with the wrong ideologies. The uniformed youths believe these ideas and accepts them as the new way of life.

The internet offers several hate forums, singers promoting hate and violence in their songs and all these have a direct impact on the society at large. Religion also has a contributive role to play when it comes to hate, war, and terrorism. The causes of hate are too many and complex. But all in all, we have to come together individually and globally to stop the hate and ignorance.

Solution to hate

Throughout the world, hatred have refused to die down. It’s time for a change. People need to re-access themselves, nations need to rethink their strategies, races and cultures need to come together as one and stop the hate.

How can we stop hate? I’m a Christian and the core principle of my bible teaching is LOVE. Love your enemies. Here lies the most feasible solution that can be adopted as individuals, as nations and cultures.

Some might say the idea of loving one’s enemies is impractical. However, if hatred is learned behavior, loving one’s enemies can also be learnt. And where there’s love, anger or hate does not exist.

Can two walk together, except they be agreed? Amos 3:3. There has to be an agreement between people, nations, and cultures. Learning to love your enemies is not going to be easy but it’s possible.

With love in our hearts, everything is possible. Individuals can break the cycle of hate by becoming thoroughly immersed in Love. It is always better to love than to hate

A classic explanation to what love entails is;

Love is patient, love is kind. It does not envy, it does not boast, it is not proud. It does not dishonor others, it is not self-seeking, it is not easily angered, it keeps no record of wrongs. Love does not delight in evil but rejoices with the truth. It always protects, always trusts, always hopes, and always perseveres.
Love never fail. 1 Corinthians 13:4-8

We can live in a world without hatred if only we can make our hearts available to change and fill it with love for our fellow Men.

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You would also like to read We Are Different Colours, One People
Until next time. Görüşürüz.

Why We Need To Stop Taking Things For Granted.

Why We Need To Stop Taking Things For Granted.

To take for granted means to expect something or someone to be always available to serve in some way without thanks or recognition or to give very little value to someone or something.

Working in the hospital every day for the past one year has taught me the value of life. I’ve seen patients with various medical conditions ranging from cerebral palsy, diabetic foot ulcer, cancer patients, Parkinson’s, ALS etc. and I can’t stop thinking about how we take for granted some certain things in our life.

Listening to the stories of these patients and how they express their pain and anguish has indeed given me time to stop and reflect on my life.

I met a patient one summer afternoon who came for medical checkups. She was previously diagnosed with Parkinson’s disease. It is a disease that affects the nerve cells in our brain and causes symptoms such as muscle rigidity, tremors, changes in speech, and gait. It also causes Chorea.

Chorea is derived from an ancient Greek word which means dance” It is characterized by a brief, abrupt, irregular and unpredictable movements of the feet/legs or hands/arm. It is comparable to dancing. She had absolutely no control of her extremities as she watched them dance even when she wanted them to stay calm.

There’s no current cure for her condition so she can only be given supportive treatment by the doctors.

She told a story of how everyone including her husband abandoned her because of her medical condition. Family and relatives told her even if she sold all her precious jewelries and gave the money to the doctor, she wouldn’t get a cure.
She uttered a statement which made me realize how ungrateful I’ve been. She said “I wish I could be normal again and have my old life back” as tears rolled down her eyes.

At that moment, I felt this rush of cold air around me and felt the chills run down my spine. It reminded me of how we take for granted our health and several other things in our lives until we are faced with some serious problems. As a doctor, you’re taught how to be emphatic and sympathetic so as to enable you connect to your patients and at that moment I tried to feel what she was feeling. You really do not know how good you have it until it’s gone.

struggle

to take for granted

Appreciate what you have before it becomes what you had

We take for granted several things in our lives. Sometimes, we never value life until a family member, friend or relative dies. Neither do we value our relationships until it’s about to come to an end.

Why do we take for granted tips on eating well and exercising? knowing that 30 mins of exercise daily could prolong our lives by 10 years or even more.

When was the last time you picked up your phone and called an old friend or your parents? Smiled to a stranger or lent a helping hand to someone in need. Told someone you love them or asked how someone is doing or how their day is going. These are all what we take for granted.

We need to be happy we have food on the table and a roof over our heads. Because we could be homeless. So many people in the world would do anything for these things we have . But we still complain every day that we do not have enough.

We need to learn to be appreciative and grateful for everything we have. If we all looked around us, we would find endless things we have that others are not as fortunate to have.

People matter so when you ask someone how they are, ask how they really are. Check on an old friend, call your parents, take very good care of yourself. Read a book, travel, work hard and pray. Tell someone you love them, put a smile on the face of a stranger. Lend a helping hand and just be grateful you are living each day.

All these go a long way to teach us about value. Don’t forget that the things we take for granted are the same thing others are wishing and praying for.

Read more: Noteworthy Life Lessons This Month

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