“Vitamin D and calcium supplements may not lower fracture risk.” 

In 2015, studies showed that Calcium supplements have risks and side effects, and are not likely indicated for most healthy community-dwelling adults over 50. These folks are not in a high-risk category for vitamin deficiencies, osteoporosis, and fractures, and we usually advise them to get their calcium from food.

Dietary sources of calcium are everywhere, including milk and yogurt, but also include green leafy veggies like collard greens, legumes like black-eyed peas, tofu, almonds, orange juice.

Research found that taking vitamin D supplements did not protect against fractures in people over 50. 

Indeed, the original recommendations for calcium supplementation were based on a study of elderly, nursing-home bound women with vitamin deficiencies and low bone density, for whom calcium and vitamin D supplements did significantly reduce fracture risk.

Advice to healthy patients is still to get calcium from foods, and the best diet for this is a Mediterranean-style diet rich in colorful plants, plenty of legumes, and fish. This plus high-protein, low-fat, and low-sugar dairy (yogurt is ideal) can supply plenty of calcium.

Vitamin D deficiency includes people with eating disorders; people who have had gastric bypass surgeries; those with malabsorption syndromes like celiac sprue; pregnant and lactating women; people who have dark skin; and those who wear total skin covering (and thus absorb less sunlight). In addition, people with or at risk for low bone density (perimenopausal and postmenopausal women, people diagnosed with other skeletal disorders, or who take certain medications), should discuss whether they need supplements and to have blood levels of vitamin D monitored.

Vitamin D supplement of 1,000 IUs daily is advised.

For people who would rather avoid a supplement but may need a boost of vitamin D, it is also found in some common foods, including sardines, salmon, tuna, cheese, egg yolks, and vitamin-fortified milk. 

For “healthy community-dwelling adult” category, a supplement of anywhere from 400 to 2,000 IUs of vitamin D daily is not likely to cause harm.

Yes, vitamin D toxicity is a thing, usually seen at levels above 80 ng/ml, which causes excessive calcium to be released into the bloodstream. 

Other important and effective ways to protect your bones:

There are other methods that may be more effective at maintaining bone health and reducing fracture risk. 

One that we can likely all agree on is regular physical activity. 

Weight-bearing exercise like walking, jogging, tennis, and aerobics definitely strengthens bones. 

Core exercises like yoga and Pilates can improve balance. 

All of this can help reduce falls and fracture risk.

Rcommendations: A mediterranean-style diet rich in colorful plants, plenty of legumes, fish, plus low-sugar, low-fat dairy and plenty of varied physical activity throughout your entire life and maybe calcium and/or vitamin D supplementation for certain people, following a discussion with their doctors.

There is an outbreak of rubella in Japan.

Travelers to Japan should make sure they are vaccinated against rubella with the MMR (measles, mumps, and rubella vaccine before travel.

Rubella is very dangerous for a pregnant woman and her developing baby. Pregnant women who are not protected against rubella through either vaccination or previous rubella infection should not travel to Japan during this outbreak. 

What is rubella?

Rubella, also called German measles, is a disease spread by the coughs and sneezes of infected people. 

Symptoms include rash and fever for 2–3 days. 

Rubella is very dangerous for a pregnant woman and her developing baby. If a pregnant woman gets rubella virus, her baby could have birth defects such as deafness, cataracts (blurred vision), heart defects, mental disabilities, and organ damage.

What is the current situation?

Health officials in Japan have reported an outbreak of rubella. Most cases continue to be reported in the Kanto region (Tokyo, Kanagawa, Chiba, and Saitama).

What can travelers do to protect themselves?

Make sure you are fully vaccinated or otherwise protected against rubella.

People who cannot show that they were vaccinated or are otherwise protected against rubella should get vaccinated before leaving the United States:

Infants (6–11 months of age) should have 1 dose of MMR (measles, mumps, and rubella) vaccine.

Children in the United States routinely receive MMR vaccination at age 12–15 months.

Adults and children 1 year of age or older should have 2 doses of MMR vaccine separated by at least 28 days

Avoid contact with people who are sick.

Special Advice for Pregnant Women.

When rubella infection occurs during early pregnancy, serious consequences—such as miscarriages, stillbirths, and severe birth defects in infants congenital rubella syndrome, CRS—can result. 

Pregnant women should talk with their healthcare providers before traveling to Japan to check whether they are protected against rubella and whether it is advisable to travel.

Avoid traveling to Japan during this outbreak if not protected against rubella, through either vaccination or previous rubella infection. 

This is especially important during the first 20 weeks of pregnancy.

Get MMR vaccine after they have given birth, if they are not already protected against rubella.

Learn more about preventing rubella and what to do if you think you have it on the rubella page for travelers.

What can clinicians do?

Check that your patients 6 months of age or older who will be traveling internationally are  protected against rubella.

Think Travel: Keep rubella in mind when treating patients with fever and rash, especially if the patient has recently traveled internationally.

Traveler Information 

Rubella Webpage for Travelers

CDC Rubella Homepage

MMR Vaccine Information Statement

MMRV Vaccine Information Statement

Clinician Information

Rubella in CDC’s Yellow Book (Health Information for International Travel)

Advisory Committee on Immunization Practices (ACIP) Recommendations for MMR vaccine and MMRV vaccine Rubella Information for Healthcare Professionals

Those who are otherwise protected include people who were born before 1957 and those who have been tested and have confirmed immunity. Talk to a doctor to see if you are protected against rubella.

The bacterium that targets the digestive system is known as the helicobacter pylori.

It creates Cytoxan that induces the appearance of stomach ulcers and even cancer. It harms the lining of the stomach and can get inside the organism by consuming foods and water that have been contaminated.

The most common manifestations of this bacterium are:

• Diarrhea
• Heartburn
• Anemia
• Halitosis
• Loss of appetite
• Peptic ulcers
• Fatigue
• Stomach bloating
• Dizziness and vomiting
• Belching
• Stomach pain
• Feeling of discomfort

You can diagnose its presence by doing these types of tests and examinations:

—    Physical exam- The physician examines the abdomen in search of pain, tenderness, bloating, and squeaking.

—    Testing your blood

—    Stool test- The sample of your stool sample is examined for bacteria signs

—    Breath test- You will have to ingest a preparation filled with urea, which, releases carbon dioxide, in case you have the bacteria

—    Endoscopy- A long, thin instrument referred to as endoscope will be inserted inside your mouth and it will go down your stomach and duodenum. The physician will receive a preview on a monitor with the help of an attached camera.

Luckily, if you do have it, you ought to know that it can be eliminated naturally, with the help of numerous natural solutions, like:

Cranberry Juice

Consume one glass of 100% organic cranberry juice each morning to get rid of it.

Oregano oil

It is packed with a chemical, carvacrol that has the power to destroy the bacteria’s cell membranes of and prevent them from multiplying.

Manuka Honey

Just a tablespoon of Manuka honey before breakfast will help treat the infection if consumed regularly.

Black Seeds

They neutralize the stomach’s acidity, get rid of the bacterium in the body, and protect the gastrointestinal system.

Garlic

Garlic is the most potent natural antibiotic, so eat it squashed and raw to destroy the H.Pylori.

Turmeric

It has potent anti-inflammatory, antimutagen, and antioxidant component that diminish the h. pylori infections.

Propolis

Propolis is full of over 300 compounds that stop the spread and development of bacteria.

Probiotics

Increase probiotics intake to treat H.pylori.

Green Tea

Consume green tea throughout the day to relieve the mucosal inflammation, and exterminate the bacteria.

Broccoli Sprouts

The broccoli sprouts are rich in a potent antioxidant called sulforaphane that cleanses the body and gets rid of bacteria. It helps cure gastritis and fix the damage inflicted by NSAIDs.

Moreover, take these additional diet tips into consideration:

• Stay away from spicy foods and sodas
• Stay away pickled foods
• Maximize the cruciferous veggie intake
• Limit the caffeinated drinks intake
• Consume purified water
• Consume more foods rich in omega-3 fats
• Maximize your consumption of strawberries, raspberries, cranberries, and blueberries
• Stay away from low-fiber grains

1. Bisphenol A (BPA), is used in the lining of cans and many plastic food containers, is detrimental for your health.

2. Smoked Foods. Nitrates and nitrites are carcinogens that are added to smoked meats to prevent spoilage. When cooked, these compounds turn into nitrosamines and nitrosamides, both of which encourage cancer growth.

3. Farmed fish are fed an unnatural diet filled with pesticides to prevent infections from spreading.

4. Grilled Foods

Heterocyclic amines and polycyclic aromatic hydrocarbons are two other carcinogens found in grilled meats.

5. Hydrogenated Oils increase your risk of breast cancer. The trans fats found in these oils are linked to heart disease, obesity, and many more health problems.

6. Microwave Popcorn is loaded with tons of chemicals. The bags are lined with cancer-causing chemicals called Perfluoroalkyls, perfluorooctanoic acid (PFOA), and perfluorooctane sulfonate (PFOS). PFOA is known to cause tumors in animals and increase the risk of prostate cancer.

7. Anything Not Organic. Pesticides and herbicides are doused all over produce to protect the food from bugs.    However, these chemicals are dangerous carcinogens.

8. Refined Sugar. Cancer cells require sugar to grow. Avoid refined sugars and any cancer cells will starve.

9. Sugary Drinks. Massive amounts of refined sugars are found in sodas and sports drinks, they’re also filled with dyes and other chemicals that rob your body of its nutrients.

10. Soy Protein Isolate. The American Dietetic Association has warned consumers that soy protein isolates delays the body from absorbing nutrients, which creates the perfect environment for cancer cells to grow without a fight from your immune system.

11. Refined Grains. You should eat foods the way they come from nature. On top of removing all of the nutrients from whole grains, fungicides, pesticides, and insecticides are all used generously during the production process to prevent spoilage, and all of it winds up in your body when you consume it. Not to mention, in order to preserve its pristine white color, chlorine gas is mixed into the flour.

12. Any Processed Foods like smoked meats and sugars. Avoid anything that comes ready-to-eat unless it has been plucked from the ground. Man-made foods are full of preservatives and unnatural chemicals that the body doesn’t know how to process.

Abstaining from food could trigger white blood cell regeneration. White blood cells help the body fight off infection.

It’s often used as a quick weight loss method – but fasting could also help the body to fight off disease.

Refraining from food for as little as two days can regenerate the immune system, helping the body to fight infection, according to a new study.

These findings could have major implications for the elderly and people suffering from damaged immune systems, such as cancer patients. Long periods of not eating significantly lowered white blood cell counts.

Each cycle of fasting then “flipped a regenerative switch” that triggered stem cell-based regeneration of new white blood cells, thereby renewing the body’s defence system.

It gives the OK for stem cells to go ahead and begin proliferating and rebuild the entire system and the body gets rid of the parts of the system that might be damaged or old, the inefficient parts, during the fasting.

If you start with a system heavily damaged by chemotherapy or aging, fasting cycles can generate, a new immune system.

Fasting reduces levels of the enzyme PKA, an effect which is known to increase longevity in simple organisms, as well as levels of the hormone IGF-1, which has been linked to ageing, tumour progression and cancer risk.

“Fasting for a 72-hour period prior to

chemotherapy protected patients against toxicity.”

While chemotherapy saves lives, it causes significant collateral damage to the immune system. 

Fasting may mitigate some of the harmful effects of chemotherapy.

Researchers are now carrying out further studies to investigate the link between diet and stem cell regeneration. It could not be predicted that prolonged fasting would have such a remarkable effect in promoting stem cell-based regeneration of the hematopoietic system.

MEMORANDUM:

A Brief Overview of South Africa’s Cannabis Regime

 INTRODUCTION

1. Please note that:

1.1. in relation to recreational cannabis, this memorandum analyses the effect of the order handed down on 18 September 2018 (“the Order”) in the case of Minister of Justice and Constitutional Development and Others v Prince; National Director of Public Prosecutions and Others v Rubin; National Director of Public Prosecutions and Others v Acton and Others [2018] ZACC 30 (“the Judgment”);

1.2. any reference to “cannabis” herein is also a reference to “the whole plant or any portion or product thereof” excluding cannabidiol ;

1.3. in relation to the sale of cannabis, this memorandum, for reasons explained below, deals exclusively with:

1.3.1. the supply of medical cannabis;

1.3.2. to medical practitioners;

1.3.3. for the purpose of prescribing same to human patients.

AS AT: 04 OCTOBER 2018

DECRIMINALIZATION OF CANNABIS

2. The Order has profoundly changed the rights of South African adults in relation to cannabis. In the wake of the Judgment, the full extent of the changes to the day to day lives of cannabis-smoking South Africans has

yet to crystalize, but, as of 18 September 2018, the following is of application:

2.1. Adults may, for their personal consumption, use, possess and cultivate cannabis in private. In this regard, privacy is not confined to the dwelling (home) of the adult in question. Adults may, for their personal consumption, use, possess and cultivate cannabis in any place that is private and not public. The Judgment, while not setting it out expressly, appears, in paragraphs 98 to 100 thereof, to suggest that adults may have cannabis on their private person while

passing through a public space, provided that same is concealed and is intended to be used for personal consumption in private. Readers are, however, advised to exercise extreme caution in this regard, at least until the attitudes of the police, prosecutors and Courts are established.

2.2. It is still illegal for:

2.2.1. adults to use cannabis in public or in the presence of children or in the presence of non-consenting adults;

2.2.2. children to use, possess or cultivate cannabis, although readers should note that the Medicines and Related Substances Act 101 of 1965 (“the Medicines Act”) may, in exceptional circumstances, permit the use of cannabis for the treatment of a child’s medical condition;

2.2.3. adults to possess or cultivate cannabis for any reason other than for their personal consumption; and

2.2.4. any person to buy or sell cannabis (unless in accordance with the Medicines Act).

3. The Judgment also specifically notes the following: –

3.1. A cannabis-possessing adult can only be arrested if it can be said that there is a reasonable suspicion that such possession was not for personal consumption. In this regard, the amount of cannabis in the possession of adult in question will assume special importance, but all relevant factors will be taken into consideration.

3.2. The Order does not operate retrospectively, which means that people who were charged for the use, possession and cultivation of

cannabis before 18 September 2018 cannot, without more, escape their convictions by way of the Order.

3.3. The Order has, in the interim, changed the law as set out in paragraph 2.1 with immediate effect, by reading certain words into the relevant statutory provisions. However, the Order has also granted Parliament 24 (Twenty Four) Months, from 18 September 2018, within which to amend the relevant statutory provisions in its own terms.

4. Lastly, the Constitutional Court, while handing down the Judgment on 18 September 2018, mentioned that it is for Parliament to determine the quantity of cannabis which may be used, possessed and cultivated in terms of the Order, but this does not change the interim arrangement, as detailed above.

THE SALE AND SUPPLY OF CANNABIS

5. In order to bring about the results detailed in paragraphs 2 to 4 above, the Constitutional Court had to undo a number of statutory limitations, which were previously imposed by the Drugs and Drug Trafficking Act 140 of 1992 (“the Drugs Act”) and the Medicines Act.

6. The Order has effectively invalidated sections, 1(1), 4(b) and 5(b) of the Drugs Act as well as section 22A(9)(a)(i) of the Medicines Act (“the Offending Provisions”) inasmuch as they prevented adults from consuming, using or cultivating cannabis in private, for their personal consumption in private on the basis that such limitations offended against the constitutional right to privacy.

7. However, the scope of the Offending Provisions, inasmuch as cannabis is concerned, extends beyond the scope of invalidity set out in the Order. In other words, certain aspects of the Offending Provisions still apply to cannabis in other ways.

8. In this regard, the Offending Provisions, in terms of the Order, still prevent the sale of cannabis and the use, possession and cultivation of cannabis for any purpose other than for personal consumption by adults in private.

9. With respect to the sale of cannabis, section 22A(10) of the Medicines Act provides that no person shall sell or administer any scheduled substance or medicine for anything other than medicinal purposes. Naturally, there can be no sale without purchase. Therefore, it is apparent that the purchase and sale of cannabis can only be for medicinal purposes as envisioned in the Medicines Act.

THE MEDICINES ACT

10. For the purposes of this memorandum, as set out in paragraphs 1.3 and 9 above, section 22A(9)(a)(i) will only be considered inasmuch as it relates to medical practitioners and their patients. In this regard, the combined effect of sections 22A(9)(a)(i), 29(k) and the Order is that:

10.1. it is a criminal offence for a person to sell or purchase cannabis, or to use, possess, and cultivate cannabis for any purpose other than for personal consumption by adults in private, without a permit duly issued by the Director General of the Department of Health

(“the Director General”);

10.2. such a permit may only be issued in order to provide a medical practitioner with cannabis; and

10.3. such a permit may only be issued for the purpose of treating or preventing a medical condition in a particular patient (“Medicinal Purposes”).

11. However, section 22A is silent on from how or where medical practitioners are to source their cannabis. But it is also apparent that permit-bearing medical practitioners must be able to obtain cannabis to provide to their patients. Therefore, they must, at the very least, be able to purchase cannabis locally from a third party.

12. From a supply perspective, section 22C(1)(b) of the Medicines Act effectively allows any Supplier to apply to the South African Health Products Regulatory Authority (“SAHPRA”) for a licence to import, export, act as a wholesaler of or distribute cannabis. However, this provision directly contra dicts section 22A(9)(a)(i), which states that no person may acquire,

use, possess manufacture or supply cannabis for medicinal purposes without a permit duly issued by the Director General. More

problematic is the fact that section 22A(9)(a)(i) only allows for the Direc tor-General to issue a s22A permit to a “medical practitioner, analyst, researcher or veterinarian” but makes no mention of other prospective suppliers of cannabis.

13. Notwithstanding the aforegoing, the Guidelines on Cultivation of Cannabis and Manufacture of Cannabis-Related Pharmaceutical Products for Medicinal and Research Purposes, published by the Medicine’s

Control Council (SAHPRA’s previous identity), in November 2017, (“the Guidelines”) provide that applicants for a licence in terms of section 22C(1)(b) (“a s22C Licence”) must also apply for a s22A permit in order to acquire, possess, manufacture, use or supply cannabis for medicinal purposes. This position is, for the reason stated in paragraph 12 above, incorrect. Nevertheless, section 22C(1)(b) remains the only avenue available to prospective suppliers who wish to import, export, act as a wholesaler of or distribute cannabis.

14. In any event, the practical requirements, to which applicants in terms of section 22C(1)(b) must adhere, are not affected by the contradictions contained in the Medicines Act and are, to a large extent, a manifestation of South Africa’s international obligations in terms of the United Nations Single Convention on Narcotic Drugs (1961) (“the Single Convention”) and a number of adopted international best practices.

15. To this end, the procedure which underpins the acquisition of a s22C Licence is unlikely to change to any great extent following any conceivable changes to South Africa’s cannabis laws.

S22C LICENCES

16. Before taking any steps towards obtaining a s22C Licence, applicants are required to meticulously consider and implement the requirements set

out in the Guidelines. Once applicants have done so, the next step in applying for a s22C Licence is to complete the requisite form as formulated and publicised by SAHPRA (“the s22C Form”).

17. The s22C Form must be accompanied by either the prescribed application fee itself, or proof of payment in respect thereof. At the time of writing, applicants are charged:

17.1. a fee of R1,800.00 (One Thousand, Eight Hundred Rand) upon submission of the s22C Form;

17.2. a fee of R650.00 (Six Hundred and Fifty Rand) per hour once the s22C Form has been approved and an inspector has been appointed to inspect the applicant’s intended site of operations;

17.3. a collection fee of R1,400.00 (One Thousand, Four Hundred Rand) once further approval has been obtained from the inspector and the s22C Licence is collected by the successful applicant; and

17.4. an annual retention fee of R3,000.00 (Three Thousand Rand).

18. Upon submission of the aforementioned documents, applicants will be issued with a receipt, recording their submission.

SECTION 21 AUTHORISATION

19. The last provision bearing relevance to the supply and use of cannabis is Section 21(1) of the Medicines Act which provides that SAHPRA:

“… may in writing authorise any person to sell during a specified period to any specified person or institution a specified quantity of any

particular medicine … which is not registered”.

20. Medical cannabis certainly, meets the definition of “Medicine” in section 1 of the Medicines Act as purports to be suitable in the terms listed therein. Furthermore, it goes without saying that cannabis is not a registered medicine.

21. The wording of section 21(1) would then suggest that, in contradiction to section s22(9)(a)(i) and the Order, any person can be authorised by SAHPRA to sell cannabis to any specified person or institution in a specified quantity.

22. However, regulation 29 of the Medicines Act Regulations, which regulates the authorisation of the sale of an unregistered medicine in terms of section 21 of the Medicines Act, provides that SAHPRA may determine the require- ments and conditions pertaining to applications in terms of section 21(1).

23. In this regard, SAHPRA has made it clear that only medical practitioners can apply to sell an unregistered medicine, such as cannabis, to

specified patients.

CONCLUSION

24. Overall, South Africa’s cannabis laws, albeit indirectly in part, only provide a mechanism for prospective suppliers to supply cannabis to medical practitioners who in turn may only supply same to specified patients for medicinal purposes. Although no section 21 authorisations, s22A permits or s22C Licences have been granted to date, prospective suppliers, medical practitioners and patients are advised to ensure that their intended engagements with cannabis meet the requirements set out in the various laws, applications forms and guidelines set out above and to submit their duly completed applications so as to place themselves in an advantageous position when SAHPRA and the Department of Health eventually begin issuing permits and licences.

25. Furthermore, the Order, in a ground-breaking turn of events, has, to as yet unknown extent, changed the day to day lives all cannabis-using adults in South Africa, inasmuch the use, possession and cultivation of cannabis for personal consumption in private is concerned.

Following a healthy diet plan is essential if you want to be healthy. Improper diet leads to reduced levels of hemoglobin, the oxygen-transporting part of the blood cells. If the hemoglobin levels are reduced, you may experience chronic fatigue and weakness and can even develop anemia. In order to prevent this condition, it is very important to consume iron-rich foods.

Iron is a mineral that plays a very important role in maintaining the red blood cells as well as the production of hemoglobin. You can increase your iron levels by consuming these 20 foods more often.

10 Fruits that increase the hemoglobin levels

1.Sun-dried tomatoes

Tomatoes are loaded with iron as well as vitamin C which improves the iron absorption in the body. You can add them in hummus, an omelet or a salad and enjoy the great taste and the health benefits it provides.

2.Raisins

Raisins are also a rich source of iron and can easily be included in your cereal, oatmeal or yogurt. However, if you are a diabetic you should not consume lots of raisins as they can cause spikes in the glucose levels.

3.Persimmons

Rich in iron and vitamin C, they have an excellent ability to increase the hemoglobin levels. You can consume them raw by adding them to smoothies or salads. However, they are very low in fructose, so limit their consumption if you have diabetes.

4.Dried apricots

Another excellent fruit with lots of iron and vitamin C as well as fiber that eases constipation. You can eat them by themselves or add them to your oatmeal.

5.Mulberries

Mulberries are actually the richest berries in iron, and they also contain lots of protein which increases hemoglobin levels.

6.Dates

Dates can efficiently reduce food cravings as well as boost your iron levels. You can add them to salads and smoothies and enjoy their deliciousness. However, as they are high in sugar, diabetics should limit consumption.

7.Pomegranates

Pomegranates will increase your hemoglobin due to the high amount of vitamin C that increases the bioavailability of iron. You can consume the fresh fruit or prepare juice and you can even add the seeds to salads.

8.Currants

They are very similar with blueberries and can be added to pastries, pancakes and smoothies. They are loaded with both iron and protein which are beneficial for the blood.

9.Watermelon

Watermelon does not only rehydrate and refresh your body, but it also boosts hemoglobin levels efficiently.

10.Prunes

Prunes are rich in fiber which is why they are excellent for treating constipation. They are also loaded with iron that boosts the production of hemoglobin.

10 more foods that increase hemoglobin levels

11.Liver

Liver is rich in fiber, protein, minerals, vitamins and particularly iron. The best choice is pork liver as it contains vitamin C too. However, consume moderately because it contains lots of cholesterol.

12.Oysters

Besides iron, oysters are a great source of many other nutrients including zinc and vitamin B12. If you don’t enjoy eating them you can always choose salmon and tuna, however they don’t contain that much iron as oysters.

13.Chickpeas

Chickpeas is the best choice for vegetarians as they are rich in protein and iron. You can include them in your salads or pasta or use them to prepare your own hummus.

14.Fortified cereals

If you enjoy eating cereal for breakfast, always pay attention to labels when buying it to make sure they are fortified with iron as well as other nutrients.

15.Pumpkin seeds

Eating a handful of pumpkin seeds will provide you with lots of iron and other healthy nutrients.

16.Soybeans

Consuming just ½ cup of soybeans will provide you with more than 4 mg of iron as well as lots of vitamins, amino acids, fiber and protein.

17.Beans

Beans can provide you with iron too and you can combine them with broccoli, kale, cauliflower and bell peppers because they are very high in vitamin C.

18.Lentils

Lentils are not only rich in iron but also in fiber which helps reduce the bad cholesterol levels thus protecting your heart.

19.Spinach

Spinach provides with lots of iron, particularly when cooked because that way our bodies are able to absorb the nutrients faster and easier.

20.Sesame seeds

Sesame seeds provide a delicious iron boost to the body as well as vitamin E, copper, zinc and phosphorus. They can easily be included in your everyday diet.

Mentors

   “The best mentors can help us define and express our inner calling, but rarely can one person give you everything you need to grow.”

Mentorship is a two-way street — a relationship between humans — and not a transaction. 

So don’t just march up to people and ask them to advise you. 

Take the time to develop genuine connections with those you admire, and assist them whenever you can.

Mentor #1: The master of craft

“If you know you want to be the best in your field — whether it’s the greatest editor, football quarterback, entrepreneur — ask, Who are the most iconic figures in that area?” 

This person can function as your personal Jedi master, someone who’s accumulated their wisdom through years of experience and who can provide insight into your industry and fine-tuning your skills. 

Turn to this person when you need advice about launching a new initiative or brainstorming where you should work next. 

They should help you identify, realize and hone your strengths towards the closest state of perfection as possible.

Mentor #2: The champion of your cause

This mentor is someone who will talk you up to others, and it’s important to have one of these in your current workplace. These are people who are advocates and who have your back.

They’re more than just boosters — often, they can be connectors too, introducing you to useful people in your industry.

Mentor #3: The copilot

Another name for this type: Your best work bud. 

The copilot is the colleague who can talk you through projects, advise you in navigating the personalities at your company, and listen to you vent over coffee. 

This kind of mentoring relationship is best when it’s close to equally reciprocal. 

You are peers committed to supporting each other, collaborating with each other, and holding each other accountable. 

And when you have a copilot, both the quality of your work and your engagement level improve.

Mentor #4: The anchor

This person doesn’t have to work in your industry — in fact, it could be a friend or family member. 

While your champion supports you to achieve specific career goals, your anchor is a confidante and a sounding board. 

We’re all going to hit speed bumps and go through uncertainty in life. 

So we need someone who can give us a psychological lift and help us see light through the cracks during challenging times. 

Because the anchor is keeping your overall best interests in mind, they can be particularly insightful when it comes to setting priorities, achieving work-life balance, and not losing sight of your values.

Mentor #5: The reverse mentor

When we say the word ‘mentor,’ we often conjure up the image of an older person or teacher.

The counterpoint is as important. 

Pay attention to learning from the people you’re mentoring, even though they may have fewer years in the workplace than you.

Talking to my mentees gives me the opportunity to collect feedback on my leadership style, engage with the younger generation, and keep my perspectives fresh and relevant.

Stress and life usually depresses us, however there are a few things we can involve in our lives in order to improve our mood and brighten the day.

Positive thoughts can get rid of every day issues like workload and headache.

60% of happiness depends on environmental factors and genetics where 49% of happiness depends on us.

1. Learn how to live in the present

Happy people do not allow negative experiences from the past to depress them. 

Moreover they do wait pleasant experiences to happen to them. 

Namely they live in the present and they try hard to achieve their aims.

They spend their time with their family and friends and they strive for the things they are longing for. 

They enjoy in the present and not allow time to passes by.

1. Smile to be happy

As people say, laughing is the best medicine. 

No matter if you are in a good or in a bad mood. 

It affects other people.

Happy people always try to smile or to be happy. 

Smiling will boost up your happiness level and make you more productive.

According to the studies a fake smile can lead to negative experience that may worsen your mood. 

Despite all of their negative or positive experiences in life, they try to stay positive and enjoy on other people‘s company.

1. Be grateful for the things you have

Despite a negative experiences that you have faced up with, you should always find a thing that you’re grateful for. 

It can be your family or friends or your work.

Never forget the things that you have. They will help you to pass through bad experiences in life.

1. Don’t worry so much about other people’s opinions

If you constantly worry about what other people say about you may experience mental or physical issues. 

Happy people know the secret that it is simply not possible to please everybody.

In addition they don’t allow the negative opinions of other people to influence their life they respect people who give them support and make them happy.

1. Make positive changes to the world around you

One of the most effective ways to spread happiness and to be happier is to make changes to the world around you. 

It can be achieved by smiling to a foreigner, volunteering for charity or helping people.

Happy people always try to make the world a better place for living.

1. Always be friendly

to other people. If you have a bad day somebody may be facing upward bigger problems.

You should be always friendly and kind to everybody no matter if it is your colleague the coffee barista or the grocery store clerk.

1. Keep learning

Happy people are usually very curious. They love investigating and learning more about the world around them.

They know that there are things that they have not learned or found out yet. 

They’re interested in positive things as draft achieve their goals would you give them additional energy and make their life meaningful.

1. Cultivate resilience

Resilience is a country of depression, happy people know how to come back from. 

The Japanese proverb says: fall seven times-stand up eight.

1. They appreciate small pleasures

Sometimes were trapped in our daily routine so that we are unable to enjoy the small pleasures in our lives. 

Happy people know how important it is to go out for fresh air to spend time with friends enjoying your meal.

1. They do exercise

Doing exercises for at least 10 minutes releases GABA a neurotransmitter that relieves the brain and controls the impulses happy people exercise regularly as they know that exercise improves mood.

1. They stay positive

All people face up with negative experiences rather than sitting at home and complaining about what had happened to you happy people are grateful for the things they have overcame.

They try to find the right to their problem and go on with their life because pessimism fuels and happiness people with pessimistic attitude damaged their mood and begin to predict negative feelings. 

If you expect negative feelings it is likely that they will happen to you.

1. They forget grudges

Forgetting and forgiving is necessary to be happy if you have a grudge against somebody it means that you are angry to him/her. 

These negative emotions are hindering your happiness.

Letting go of this will keep your life empty from negativity and filled with positive things.

1.  A HEALTHY LIFESTYLE STIMULATES HAPPINESS

The habits of happy people are the same with those necessary for healthy lifestyle like doing regular exercises. 

Happy people are considered to be healthy people and vice versa.

Healthy people are happy people because of how they diet and exercise. 

These healthy strategies can help you to enhance your happiness level.

Proper sleep : the lack of sleep is related to psychiatric disorders like depression or anxiety where sufficient sleep is related to positive characteristics such as self-confidence optimism inability to deal with problems.

Sun exposure: it is essential for the production of vitamin D. If there is lack of vitamin D people suffer from depression. 

Except for vitamin D production, exposure to sun is considered improve mood and energy through the endorphin release.

Animal-based omega-3 fats lack of omega-3 fats:  is not decrease the change of mood and leads to more disorders. 

People who suffer from depression are considered to have a low levels of a mega three fats animal-based omega-3 fat.

Lack of omega-3 fats is known to increase the change of mood and leads to more disorders. 

People who suffer from depression are considered to have low levels of a mega three fats.

Emotional freedom technique:  in order to overcome negative experiences in life you can try emotional freedom technique which is a form of psychological acupressure. 

This technique will help you to clear your mind and body of negative feelings so that you can focus on positivity in your life.

Depression is one of the most common, yet one of the most complex illnesses in the modern world.

It is generally believed that it is caused by chemical imbalance in the brain, but some scientists oppose to the idea. 

Nevertheless, what everyone agrees is that the prescribed medications rarely work, particularly if used more than the prescribed dose.

The good news is that there is a simple and all-natural way to manage depression and its symptoms. 

1. Dancing

As strange as it seems, dancing serves as a great mental exercise. Once you start doing it, you will feel calmer, more relaxed, and happier. 

Please This activity soothes the nerves and positively affects the brain. 

Try out different dance moves to see which one works the best for you, such as line dancing, break dancing, or ballroom dancing.

2. Working Out

When you are physically active, the heart pumps more blood and improves the overall health. 

Exercise also helps release endorphins, which reduces stress and boosts brain cell growth. 

This activity is particularly helpful when you are stressed out or angry, as it calms you down and drains away the negative emotions.

3. Travelling

Traveling doesn’t necessarily have to be somewhere far away. 

You can take a day off and visit the hotel nearby and enjoy your stay. 

The staff will treat you the best way possible, which will in turn give your mood the long- needed boost. 

Travelling alone is the best way to alleviate depression, as it helps you boost your self-confidence while facing the challenges on the way.

4. Lifestyle Changes

Even the tiniest changes in your lifestyle can go a long way! 

For instance, if you indulge in greasy and processed foods, swap them for fresh fruits, veggies, and healthier alternatives. 

If you are a night bird, try to fall asleep earlier and wake up rejuvenated and ready to seize the day.

5. Do What Makes You Happy

Do more of the things that make you happy, whether it is hanging out with your friends, watching a movie, enjoying a long walk alone, shopping, or something else.

6. Avoid Being Alone

If you spend a lot of time alone, the chances are you will get stuck in this state of loneliness and feel depressed. 

So, try to stay as much socially active as possible and engage your mind in something creative.

7. Plan Your Future

Having no idea about your future and goals is one of the reasons why people feel scared and depressed. 

Stop for a moment and think about the things that make you happy and about the way your future should look like. 

Once you determine what is that you want, work on it!

8. Genuine Faith

These days, half of our job is done by machines, so our minds are not pre-occupied with creative things that much. 

Plus, we have plenty of time to sit down and think rubbish.

9. Appreciate The Good

It seems like we are so busy with ourselves so we rarely take the time to think about others and their actions as well as to appreciate the things they do for us. This must be changed! 

Any act of goodness and kindness should be acknowledged and appreciated.

10. Two Sides of The Coin

Happiness and sadness are two sides of the same coin. 

As soon as you accept the fact that you have to deal with both of them at certain point, things will get easier.