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Stay Healthy & Protect Yourself from Cancer

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Health they say is wealth and there are certain habits that can guarantee great health even as you progress in years.
Eight healthy behaviors can go a long way toward improving your health and lowering your risk of many cancers as well as heart disease, stroke, diabetes, and osteoporosis. And they’re not as complicated as you might think.
So take control of your health, and encourage your family to do the same. Choose one or two of the behaviors below to start with. Once you’ve got those down, move on to the others.
1. Maintain a Healthy Weight
Keeping your weight in check is often easier said than done, but a few simple tips can help. First off, if you’re overweight, focus initially on not gaining any more weight. This by itself can improve your health. Then, when you’re ready, try to take off some extra pounds for an even greater health boost. To see where you fall on the weight range, click here.
Tips
  • Integrate physical activity and movement into your life.
  • Eat a diet rich in fruits, vegetables and whole grains.
  • Choose smaller portions and eat more slowly.
For Parents and Grandparents 
  • Limit children’s TV and computer time.
  • Encourage healthy snacking on fruits and vegetables.
  • Encourage activity during free time.
2. Exercise Regularly
Few things are as good for you as regular physical activity. While it can be hard to find the time, it’s important to fit in at least 30 minutes of activity every day. More is even better, but any amount is better than none.
Tips 
  • Choose activities you enjoy. Many things count as exercise, including walking, gardening and dancing.
  • Make exercise a habit by setting aside the same time for it each day. Try going to the gym at lunchtime or taking a walk regularly after dinner.
  • Stay motivated by exercising with someone.
For Parents and Grandparents 
  • Play active games with your kids regularly and go on family walks and bike rides when the weather allows.
  • Encourage children to play outside (when it’s safe) and to take part in organized activities, including soccer, gymnastics and dancing.
  • Walk with your kids to school in the morning. It’s great exercise for everyone.
3. Don’t Smoke
You’ve heard it before: If you smoke, quitting is absolutely the best thing you can do for your health. Yes, it’s hard, but it’s also far from impossible. More than 1,000 Americans stop for good every day.
Tips 
  • Keep trying! It often takes six or seven tries before you quit for good.
  • Talk to a health-care provider for help.
  • Join a quit-smoking program. Your workplace or health plan may offer one.
For Parents and Grandparents
  • Try to quit as soon as possible. If you smoke, your children will be more likely to smoke.
  • Don’t smoke in the house or car. If kids breathe in your smoke, they may have a higher risk of breathing problems and lung cancer.
  • When appropriate, talk to your kids about the dangers of smoking and chewing tobacco. A health-care professional or school counselor can help.
4. Eat a Healthy Diet
Despite confusing news reports, the basics of healthy eating are actually quite straightforward. You should focus on fruits, vegetables and whole grains and keep red meat to a minimum. It’s also important to cut back on bad fats (saturated and trans fats) and choose healthy fats (polyunsaturated and monounsaturated fats) more often. Taking a multivitamin with folate every day is a great nutrition insurance policy.
Tips
  • Make fruits and vegetables a part of every meal. Put fruit on your cereal. Eat vegetables as a snack.
  • Choose chicken, fish or beans instead of red meat.
  • Choose whole-grain cereal, brown rice and whole-wheat bread over their more refined counterparts.
  • Choose dishes made with olive or canola oil, which are high in healthy fats.
  • Cut back on fast food and store-bought snacks (like cookies), which are high in bad fats.
  • Buy a 100 percent RDA multivitamin that contains folate.
5. Drink Alcohol Only in Moderation, If at All
Moderate drinking is good for the heart, as many people already know, but it can also increase the risk of cancer. If you don’t drink, don’t feel that you need to start. If you already drink moderately (less than one drink a day for women, less than two drinks a day for men), there’s probably no reason to stop. People who drink more, though, should cut back.
Tips
  • Choose nonalcoholic beverages at meals and parties.
  • Avoid occasions centered around alcohol.
  • Talk to a health-care professional if you feel you have a problem with alcohol.
For Parents and Grandparents
  • Avoid making alcohol an essential part of family gatherings.
  • When appropriate, discuss the dangers of drug and alcohol abuse with children. A health-care professional or school counselor can help.
6. Protect Yourself from the Sun
While the warm sun is certainly inviting, too much exposure to it can lead to skin cancer, including serious melanoma. Skin damage starts early in childhood, so it’s especially important to protect children.
Tips
  • Steer clear of direct sunlight between 10 a.m. and 4 p.m. (peak burning hours). It’s the best way to protect yourself.
  • Wear hats, long-sleeve shirts and sunscreens with SPF15 or higher.
  • Don’t use sun lamps or tanning booths. Try self-tanning creams instead.
For Parents and Grandparents 
  • Buy tinted sunscreen so you can see if you’ve missed any spots on a fidgety child.
  • Set a good example for children by also protecting yourself with clothing, shade and sunscreen.
7. Protect Yourself From Sexually Transmitted Infections
Among other problems, sexually transmitted infections – like human papillomavirus (HPV) – are linked to a number of different cancers. Protecting yourself from these infections can lower your risk.
Tips
  • Aside from not having sex, the best protection is to be in a committed, monogamous relationship with someone who does not have a sexually transmitted infection.
  • For all other situations, be sure to always use a condom and follow other safe-sex practices.
  • Never rely on your partner to have a condom. Always be prepared.
For Parents and Grandparents
  • When appropriate, discuss with children the importance of abstinence and safe sex. A health-care professional or school counselor can help.
  • Vaccinate girls and young women as well as boys and young men against HPV. Talk to a health professional for more information.
8. Get Screening Tests
There are a number of important screening tests that can help protect against cancer. Some of these tests find cancer early when they are most treatable, while others can actually help keep cancer from developing in the first place. For colorectal cancer alone, regular screening could save over 30,000 lives each year. That’s three times the number of people killed by drunk drivers in the United States in all of 2011. Talk to a health care professional about which tests you should have and when.
Cancers that should be tested for regularly:
  • Colon and rectal cancer
  • Breast cancer
  • Cervical cancer
  • Lung cancer (in current or past heavy smokers)

24 Hours Across Africa

Libya crisis hikes as Khalifa orders military forces into attacking Tripoli.

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Source: Reuters

Eastern Libya commander Khalifa Haftar has thrown much of his military forces into attacking Tripoli, but the outcome of the offensive could be determined by a separate battle — to keep open the parallel finance system that funds his soldiers.

Mobilizing Libya’s biggest military campaign since the 2011 overthrow of Muammar Gaddafi, Haftar has advanced on the U.N.-backed administration in the capital from a bastion in the east, where he has a parallel government and central bank branch.

The general has funded his eastern state with a mix of unofficial bonds, Russia-printed cash and deposits from eastern banks, accumulating debt worth around 35 billion Libyan dinars ($25.18 billion) outside the official banking system.

But diplomats and banking sources say that those sources of support might be closing, as the Tripoli-based central bank, which controls the country’s energy revenues, has taken steps to curtail the operations of banks in the east.

Those banks have in recent months struggled to meet minimum deposit requirements, which could give the Tripoli central bank allied to Tripoli Premier Fayez al-Serraj the excuse to shut off access to hard currency, they said.

“There is a looming banking crisis that could undermine eastern authorities’ ability to fund themselves in the near future,” said Claudia Gazzini, senior Libya analyst at International Crisis Group.

“The crisis was already in the making before the war broke out.”

Haftar has built up his Libyan National Army (LNA) with the help of the United Arab Emirates (UAE) and Egypt supplying heavy gear such helicopters, according to U.N. reports.

But Gulf countries such as the UAE have preferred not to give cash directly to Haftar, fearing it will end up being used for the wrong purposes, several diplomatic sources told Reuters.

That has forced the septuagenarian leader to use merchants to import vehicles and other gear, using hard currency obtained from the Tripoli central bank and paid out by eastern commercial banks issuing letters of credit, military sources said.

There is no public data on the costs of Haftar’s war, but he has sent more than 1,000 troops west plus support staff like drivers or medics, military sources and residents said.

Fuel is not a problem, costing just 0.15 dinars a liter, with state oil firm NOC serving the whole country.

But in its attempt to capture Tripoli the LNA has used hundreds of vehicles, with convoys going west non-stop from Benghazi, carrying anything from soldiers to ammunition to food.

In addition, every day two flights with Russian-made transport planes go from Benghazi to Jufrah in central Libya, his main base. Seriously wounded soldiers are flown to Tunisia.

The offensive has stalled, and so the LNA has vowed to move in yet more troops.

Haftar’s finances face another potential vulnerability.

In November, the House of Representatives allied to Haftar approved a law to set up a military investment authority which gives the LNA control — like in Egypt — of parts of the economy including civilian activities such as scrap metal.

The investment vehicle’s companies are exempted from taxes and import duties, as part of a welfare state envisaged by Haftar, but they need banks to deal with partners abroad and expand their businesses, analysts say.

“If the banks fail, Haftar’s welfare state will come under pressure,” said a Western diplomat.

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24 Hours Across Africa

Sri Lanka Update: Hundreds of Muslim flee Negombo fearing for their safety after threats of revenge from locals.

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Source: Reuters

As mourners buried the remains of Christian worshippers killed by the Easter Sunday suicide bomb attacks in Sri Lanka, hundreds of Muslim refugees fled Negombo on the country’s west coast where communal tensions have flared in recent days.

At least 359 people perished in the coordinated series of blasts targeting churches and hotels. Church leaders believe the final toll from the attack on St Sebastian’s Church in Negombo could be close to 200, almost certainly making Negombo the deadliest of the six near-simultaneous attacks.

On Wednesday, hundreds of Pakistani Muslims fled the multi-ethnic port an hour north of the capital, Colombo. Crammed into buses organized by community leaders and police, they left fearing for their safety after threats of revenge from locals.

“Because of the bomb blasts and explosions that have taken place here, the local Sri Lankan people have attacked our houses,” Adnan Ali, a Pakistani Muslim, told Reuters as he prepared to board a bus. “Right now we don’t know where we will go.”

Islamic State has claimed responsibility for the attacks, yet despite Islamic State being a Sunni jihadist group, many of the Muslims fleeing Negombo belong to the Ahmadi community, who had been hounded out of Pakistan years ago after their sect was declared non-Muslim.

The fallout from Sunday’s attacks appears set to render them homeless once more.

Farah Jameel, a Pakistani Ahmadi, said she had been thrown out of her house by her landlord.

“She said ‘get out of here and go wherever you want to go, but don’t live here’,” she told Reuters, gathered with many others at the Ahmadiyya Mosque, waiting for buses to take them to a safe location. “I HAVE NOTHING NOW”

Sri Lanka’s government is in disarray over the failure to prevent the attacks, despite repeated warnings from intelligence sources.

Police have detained an unspecified number of people were detained in western Sri Lanka, the scene of anti-Muslim riots in 2014, in the wake of the attacks, and raids were carried out in neighborhoods around St Sebastian’s Church.

Police played down the threats to the refugees, but said they have been inundated with calls from locals casting suspicion on Pakistanis in Negombo.

“We have to search houses if people suspect,” said Herath BSS Sisila Kumara, the officer in charge at Katara police station, where 35 of the Pakistanis that gathered at the mosque were taken into police custody for their own protection, before being sent to an undisclosed location.

“All the Pakistanis have been sent to safe houses,” he said. “Only they will decide when they come back.”

Two kilometers away, makeshift wooden crosses marked the new graves at the sandy cemetery of St Sebastian’s Church, as the latest funerals on Wednesday took the number buried there to 40.

Channa Repunjaya, 49, was at home when he heard about the blast at St Sebastian’s. His wife, Chandralata Dassanaike and nine-year-old daughter Meeranhi both died.

“I felt like committing suicide when I heard that they had died,” he told Reuters by the open graves. “I have nothing now.”

Meeranhi’s grandmother, with her head still bandaged after being wounded in the attack, was held by a relative as the first handfuls of earth were scattered upon her child-sized coffin.

Most of Sri Lanka’s 22 million people are Buddhist, but the Indian Ocean island’s population includes Muslim, Hindu and Christian minorities. Until now, Christians had largely managed to avoid the worst of the island’s conflict and communal tensions.

There were signs of some religious communities pulling together following Sunday’s outrage.

Saffron- and scarlet-robed Buddhist monks from a nearby monastery handed out bottled water to mourners who gathered under a baking afternoon sun.

But the town, which has a long history of sheltering refugees – including those made homeless by a devastating tsunami in 2004 – may struggle to recover from Sunday’s violence, said Father Jude Thomas, one of dozens of Catholic priests who attended Wednesday’s burials.

“Muslims and Catholics lived side by side,” he said. “It was always a peaceful area, but now things have come to the surface we cannot control.”

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