LIFESTYLE
4 Things You Can Do After University
Published
5 years agoon
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FAB.NG![](https://fab.ng/wp-content/uploads/2019/05/JnYk9kqTURBXy83MjYwMjdlNjljMjBmYmI1MzU2ZDViOWRkMDQ5MjE0ZC5qcGVnkpUDABLNArLNAYSTBc0DFM0BvIGhMAE.jpg)
After the most strenuous years of your life have ended, it is understandable that getting a job is your first priority, but before you get a job, here are 5 things you can do after University.
Learn A Trade
Nowadays, learning a trade is as important as getting a job. It is even better when you learn something you already have passion for. You can learn how to sew, apply make-up, bake, repair phone, anything you want. After perfecting this trade, you can make it your job.
Volunteer
One of the things you can do after university is volunteering. This is the perfect time to give back to the world, Start from your community, render whatever help you can render in your capacity.
Travel
Travelling is fun. School probably didn’t give you enough time for yourself to plan travelling. NYSC is a good medium of travelling. Learn and observe how different things are in the state you find yourself.
Pursue That Relationship
Studying didn’t give you time to find love, so it’s time to start go after that relationship you want.
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DRINKS
Drink More Water Daily For Health Boost With These 12 Simple Tips
Published
4 hours agoon
September 7, 2024![Tips to drink more water daily | fab.ng](https://fab.ng/wp-content/uploads/2024/09/Drink-more-water-daily-fab.ng_.jpg)
To increase your daily water intake, try incorporating tips to drink more water daily, such as tracking how much you consume and replacing other beverages with water. Since your body is composed of about 70% water, drinking enough is crucial for maintaining optimal health.
Water serves many essential functions in your body, including regulating electrolyte balance and blood pressure, lubricating joints, controlling body temperature, and supporting cell health. Although staying hydrated is widely recognized as important, it can sometimes be challenging.
By following practical tips to drink more water daily, you can overcome these challenges and ensure you stay properly hydrated. Remember, consistently applying tips to drink more water daily will help you meet your hydration goals and support your overall well-being.
Here are 12 simple tips to drink more water daily
1. Understand Your Fluid Needs
Before increasing your water intake, it’s essential to understand your body’s fluid requirements. While the common recommendation is 64 ounces (1,920 ml) or 8 cups per day, this is not scientifically based.
Medical practitioners advise that men consume 3,700 ml and women about 2,700 ml of fluid daily, including water, other drinks, and food. However, fluid needs vary depending on factors like activity level, location, and health status.
By applying tips to drink more water daily, especially if you exercise regularly or live in a hot climate, you can better meet your hydration needs.
2. Set a Daily Goal
Setting a specific daily water intake goal is one of the most effective tips to drink more water daily. The act of setting a goal can motivate you to make lasting positive changes. To ensure success, your goals should be SMART: Specific, Measurable, Attainable, Realistic, and Time-bound.
For example, you might set a SMART goal to drink 960 ml of water per day. Tracking your progress can keep you motivated and help turn this goal into a habit. By following these tips to drink more water daily, you’ll steadily increase your water intake.
3. Keep a Reusable Water Bottle with You
Keeping a reusable water bottle with you throughout the day is another practical tip to drink more water daily. Having a water bottle on hand allows you to drink water anytime, whether you’re running errands, travelling, or at work.
The visual reminder of a water bottle nearby can prompt you to drink more. Plus, using a reusable bottle is environmentally friendly compared to single-use plastic bottles.
By incorporating this and other tips to drink more water daily, staying hydrated becomes much more manageable.
4. Set Reminders
Setting reminders is a simple yet effective tip to drink more water daily. Use an app or your smartphone’s alarm to remind you to take a few sips of water every 30 minutes, or to finish and refill your glass each hour.
These reminders can be particularly helpful if you often forget to drink or are too busy. By consistently using these tips to drink more water daily, you can effortlessly increase your water consumption.
5. Replace Other Drinks with Water
One of the most beneficial tips to drink more water daily is to replace sugary drinks like soda and sports drinks with water. These beverages often contain added sugars, which can negatively impact your health.
For optimal health, it’s recommended to limit added sugar to less than 5% of your daily calorie intake. By replacing sugary drinks with water, you can reduce your calorie intake and possibly aid in weight loss. This is one of the easiest and most cost-effective tips to drink more water daily.
6. Drink One Glass of Water Before Each Meal
Drinking a glass of water before each meal is a simple tip to drink more water daily. If you eat three meals a day, this habit will add an extra 3 cups (720 ml) to your daily water intake. Additionally, sometimes your body may confuse thirst with hunger.
Drinking water before meals can help you determine whether you’re truly hungry. If you’re trying to lose weight, this tip can also help you consume fewer calories during meals.
7. Get a Water Filter
Investing in a water filter can encourage you to drink more water daily, especially if you have concerns about tap water quality. Filters are available for various budgets, from whole-home systems to affordable filtering pitchers.
In addition to potentially improving the taste of your water, filters can reduce contaminants like bacteria, lead, and arsenic. By making filtered water more accessible, this tip to drink more water daily can help you stay hydrated without the environmental impact of bottled water.
8. Flavour Your Water
If you find plain water unappealing, flavouring your water is a creative tip to drink more water daily. Using a fruit-infuser water bottle is a healthy option, allowing you to add natural flavours like cucumber-lime or strawberry-kiwi.
You can also use water enhancers, but be cautious of those containing sugar or artificial sweeteners. By experimenting with different flavours, you can make water more enjoyable, making it easier to follow tips to drink more water daily.
9. Drink One Glass of Water Per Hour at Work
To ensure steady hydration during a typical 8-hour workday, drink one glass of water per hour. This habit will add up to 8 cups (1,920 ml) of water by the end of your workday.
Start by filling your cup as soon as you arrive at work, then drink and refill at the top of each hour. This consistent approach is one of the most straightforward tips to drink more water daily.
10. Sip Throughout the Day
Sipping water consistently throughout the day is an effective tip to drink more water daily. Keeping a glass of water or a reusable bottle within your line of sight can serve as a constant reminder to stay hydrated.
Regular sips can also prevent dry mouth and help keep your breath fresh. By incorporating this tip to drink more water daily, you’ll easily meet your fluid goals without feeling overwhelmed.
11. Eat More Foods High in Water
Increasing your intake of water-rich foods is another helpful tip to drink more water daily. Fruits and vegetables like lettuce, celery, zucchini, watermelon, and cantaloupe are high in water content and also provide essential vitamins, minerals, and antioxidants. By eating more of these foods, you not only boost your hydration but also improve your overall health.
12. Drink One Glass of Water When You Wake Up and Before Bed
Starting and ending your day with a glass of water is a simple yet effective tip to drink more water daily. A cold glass of water in the morning can help wake you up and increase your alertness, while drinking water before bed can prevent a dry mouth and bad breath overnight. This routine is an easy way to ensure you’re getting enough water each day.
Conclusively…
Adequate water intake is essential for maintaining good health. Most people need 2,700–3,700 ml of fluid daily, including water, other beverages, and food. However, it can be challenging to maintain regular water consumption, especially with a busy lifestyle or a dislike for plain water.
But by applying these 12 simple tips to drink more water daily, you can significantly boost your hydration and support your overall well-being.
For more tips, check here.
![Breathing Exercises For Stress Relief | fab.ng](https://fab.ng/wp-content/uploads/2024/09/Breathing-Exercises-fab.ng_.jpeg)
For high stress relief, incorporate breathing exercises into your routine. These exercises can promote calmness and relaxation, requiring only a quiet space for focused attention on your breath.
Breathing exercises don’t need to consume a significant portion of your day. The key is to allocate time for mindful breathing. Start with 2 to 5 minutes daily, gradually increasing the duration as the practice becomes comfortable and familiar.
Aim for multiple daily sessions, scheduling specific times or practising conscious breathing as needed.
Explore the following 10 breathing exercises for stress relief to discover which ones resonate with you. You might find immediate appeal in certain respiratory techniques.
10 Breathing Exercises For Stress Relief
1. Diaphragmatic Breathing
Diaphragmatic breathing, also known as belly breathing, helps you engage your diaphragm properly. A 2020 meta-analysis indicates that this type of breathing is especially beneficial for individuals with chronic obstructive pulmonary disease (COPD), heart problems, or cancer.
Additionally, it can help reduce stress and manage challenges related to conditions like eating disorders, constipation, high blood pressure, and migraine headaches.
Practice diaphragmatic breathing for 5 to 10 minutes, 3 to 4 times daily. While it may feel tiring initially, the technique should become easier and more natural over time.
- Lie on your back with your knees slightly bent and your head on a pillow. You can place a pillow under your knees for added support.
- Place one hand on your upper chest and the other below your rib cage, so you can feel the movement of your diaphragm.
- Slowly inhale through your nose, feeling your stomach press against your hand while keeping your other hand as still as possible.
- Exhale using pursed lips while tightening your abdominal muscles, ensuring your upper hand remains completely still.
To make the exercise more challenging, you can place a book on your abdomen. Once you’ve mastered belly breathing lying down, you can try it while sitting in a chair and eventually incorporate it into your daily activities.
2. Pursed Lip Breathing
Pursed lip breathing is a straightforward technique designed to slow down your breathing by applying deliberate effort with each breath. You can practice this technique anytime, and it is particularly beneficial during activities like bending, lifting, or climbing stairs.
Begin by practising pursed lip breathing 4 to 5 times a day to learn the correct breathing pattern.
- Relax your neck and shoulders.
- Keep your mouth closed and inhale slowly through your nose for a count of 2.
- Pucker or purse your lips as if you’re going to whistle.
- Exhale slowly by blowing air through your pursed lips for a count of 4.
3. Breath Focus Technique
The breath focus technique combines deep breathing with imagery or focus words and phrases. Choose a focus word that makes you feel relaxed, happy, or neutral—words like “peace,” “let go,” or “relax” work well.
As you develop your practice, start with a 10-minute session and gradually increase the duration until you reach at least 20 minutes.
- Sit or lie down in a comfortable position.
- Bring your awareness to your breathing without trying to alter it.
- Alternate between normal and deep breaths a few times, observing the differences between them. Notice how your abdomen expands with deep inhalations and how shallow breathing feels in comparison.
- Practice deep breathing for a few minutes.
- Place one hand below your belly button, keeping your belly relaxed, and observe how it rises with each inhale and falls with each exhale. Let out a loud sigh with each exhale.
- Begin the breath focus practice by combining deep breathing with imagery and a focus word or phrase that supports relaxation. Imagine the air you inhale brings waves of peace and calm throughout your body, mentally saying, “Inhaling peace and calm.”
- As you exhale, imagine the air washing away tension and anxiety, mentally saying, “Exhaling tension and anxiety.”
4. Lion’s Breath
Lion’s breath is an invigorating yoga breathing practice that can help release tension in your jaw and facial muscles. Also known as Lion’s Pose or Simhasana in Sanskrit, this technique is a great way to energize your body and mind.
- Sit in a comfortable position, either back on your heels or with your legs crossed.
- Press your palms against your knees with your fingers spread wide.
- Inhale deeply through your nose while opening your eyes wide.
- At the same time, open your mouth wide, stick out your tongue, and aim the tip towards your chin.
- Contract the muscles at the front of your throat as you exhale forcefully through your mouth, making a long “haaa” sound.
- You can direct your gaze to the space between your eyebrows or the tip of your nose.
- Repeat this breath 2 to 3 times.
5. Equal Breathing
Equal breathing, or Sama Vritti in Sanskrit, involves making your inhales and exhales of equal duration. This technique helps bring balance and steadiness to your breath, improving mental well-being and increasing oxygen supply to the brain and lungs.
Find a breath length that is neither too easy nor too difficult, typically between 3 and 5 counts, and maintain it throughout the practice.
- Sit in a comfortable position.
- Inhale and exhale through your nose.
- Count during each inhale and exhale to ensure they are of equal length. Alternatively, you can repeat a word or short phrase during each breath.
- If comfortable, add a slight pause after each inhale and exhale for breath retention.
- Continue this breathing pattern for at least 5 minutes.
Once you become accustomed to equal breathing while seated, try incorporating it into your yoga practice or daily activities.
6. Alternate Nostril Breathing
Alternate nostril breathing, known as Nadi Shodhana Pranayama in Sanskrit, is a relaxing breathing practice that enhances cardiovascular function and lowers heart rate.
This technique is most effective when practised on an empty stomach. If you are feeling sick or congested, it’s best to avoid this practice. Keep your breathing smooth and even throughout the session.
- Sit comfortably in a seated position.
- Lift your right hand toward your nose, pressing your first and middle fingers down toward your palm while keeping the other fingers extended.
- After an exhale, gently close your right nostril with your right thumb.
- Inhale slowly through your left nostril, then close it with your right pinky and ring fingers.
- Release your thumb to open your right nostril and exhale through it.
- Inhale through your right nostril, then close it.
- Release your fingers to open your left nostril and exhale through this side.
This sequence completes one cycle. Continue this breathing pattern for up to 5 minutes, finishing your session with an exhale on the left side.
7. Resonant/Coherent Breathing
Resonant breathing, also known as coherent breathing, involves breathing at a rate of 5 full breaths per minute. This rate maximizes heart rate variability (HRV), reduces stress, and can alleviate symptoms of depression when combined with Iyengar yoga, according to a 2017 study.
- Inhale for a count of 5.
- Exhale for a count of 5.
- Continue this breathing pattern for at least a few minutes.
8. Deep Breathing
Deep breathing helps relieve shortness of breath by preventing air from getting trapped in your lungs and allowing you to breathe in fresh air. This technique can help you feel more relaxed and centred.
- While standing or sitting, draw your elbows back slightly to allow your chest to expand.
- Take a deep inhalation through your nose.
- Hold your breath for a count of 5.
- Slowly exhale through your nose.
9. Humming Bee Breath
Humming Bee Breath, a yoga breathing technique, creates a soothing sensation that brings instant calm, particularly around your forehead. This practice can help alleviate frustration, anxiety, and anger.
Research suggests that it may help lower your heart rate, improve mental clarity, and reduce stress.
- Sit comfortably with your eyes closed and your face relaxed.
- Place your first fingers on the tragus cartilage, which partially covers your ear canal.
- Inhale deeply, then gently press your fingers into the cartilage as you exhale.
- Keep your mouth closed and produce a loud humming sound.
- Continue this practice for as long as it feels comfortable.
10. Sitali Breath
Sitali breath is a yoga breathing practice that helps cool your body and relax your mind. While practising Sitali breath, slightly extend your breaths without forcing them. Since you inhale through your mouth, choose a place free of allergens and air pollution for this practice.
- Sit in a comfortable position.
- Stick out your tongue and curl the outer edges together. If your tongue doesn’t curl, you can purse your lips.
- Inhale through your mouth.
- Exhale through your nose.
- Continue breathing this way for up to 5 minutes.
What is the 4-7-8 breath method?
The 4-7-8 breathing technique involves inhaling for a count of 4 seconds, holding the breath for 7 seconds, and then exhaling slowly for 8 seconds. This method is designed to promote relaxation and reduce stress.
What are the 5 main breathing exercises for stress relief?
To alleviate stress, you can try various breathing techniques, including alternate nostril breathing, humming bee breathing, Lion’s breath, equal breathing, and the breath focus technique. Simply concentrating on your breath for a few minutes can significantly impact your stress levels.
How to fix shallow breathing?
If you frequently experience shallow, rapid breathing—known as tachypnea—it could indicate an underlying health condition. It’s important to consult a healthcare professional to receive a proper diagnosis and treatment plan tailored to your needs.
You can begin practising most of these breathing exercises immediately. However, if you have any medical concerns or are taking medications, it’s advisable to consult your doctor first.
For more in-depth guidance on breathing practices, consider reaching out to a respiratory therapist or a yoga teacher who specializes in this area. If you encounter any discomfort or agitation while practising, discontinue the exercise.
If you enjoyed reading “Breathing Exercises for Stress Relief” and would want to read more, visit here.
![How to Style Small Locks | fab.ng](https://fab.ng/wp-content/uploads/2024/09/Small-Locks-fab.ng_.jpeg)
Small locks, also known as micro locs or sister locks, offer a versatile and low-maintenance hairstyle that’s gaining popularity among natural hair enthusiasts. These small, uniform locks provide endless styling possibilities while allowing you to embrace your natural hair texture. In this article, we’ll explore how to style small locks in 13 stunning ways. This will give you plenty of inspiration for your next hair adventure.
1. The Classic Free-Flowing Lock
Sometimes, the simplest style is the most beautiful. Letting your small locks flow freely showcases their natural beauty and movement. This low-effort style works well for any occasion, from casual outings to formal events. To achieve this look, simply wash and condition your locks, then allow them to air dry.
Once dry, gently separate any locks that may have joined together during the drying process. For added shine and moisture, apply a light oil or loc cream throughout your hair. This classic style not only looks effortlessly chic but also gives your scalp and locks a chance to breathe.
2. Elegant Updo
For a more sophisticated look, try an elegant updo with your small locks. Start by gathering your locks at the crown of your head and securing them with a hair tie. Then, twist the remaining locks and wrap them around the base of the ponytail, creating a bun.
Secure the bun with bobby pins, tucking in any stray ends. For a more polished finish, use a small amount of edge control gel to smooth down any flyaways around your hairline. This versatile style works well for both professional settings and special occasions.
3. Half-Up, Half-Down
The half-up, half-down style combines the best of both worlds, allowing you to showcase the length of your locks while keeping hair away from your face. To create this look, part your hair horizontally from ear to ear.
Gather the top section and secure it with a hair tie or decorative clip. Leave the bottom section loose. You can further enhance this style by adding braids or twists to the top section before securing it. This playful yet elegant style is perfect for everyday wear or casual events.
4. Braided Crown
A braided crown adds a touch of bohemian flair to your small locks. To achieve this look, part your hair down the middle from the forehead to the nape. Starting at your forehead, begin braiding each side, incorporating more locks as you go.
Continue braiding around your head until you reach the opposite side. Secure the ends with small clear elastic bands and pin the braids in place. Tuck any loose ends underneath the braids. This romantic style is ideal for summer days or festival season.
5. Loc Ponytail
The loc ponytail is a quick and easy style that works well for both casual and formal occasions. Simply gather your locks at the desired height (high, middle, or low) and secure them with a hair tie. For added flair, wrap a small section of locks around the hair tie to conceal it.
You can also accessorize your ponytail with colourful wraps, cuffs, or beads. This versatile style keeps your locks neat while showcasing their length and texture.
6. Side-Swept Locks
For a glamorous, red-carpet-worthy look, try side-swept locks. Create a deep side part and use bobby pins to secure most of your locks to one side of your head. Allow the remaining locks to cascade over your shoulder.
This asymmetrical style adds drama and sophistication to your appearance. It’s particularly striking for special events or nights out.
7. Loc Braid-Out
A loc braid-out adds texture and volume to your small locks. Start with damp locks and divide your hair into several sections. Braid each section, ensuring you braid to the ends. Allow the braids to dry completely, either naturally or with a hooded dryer.
Once dry, carefully unravel the braids. The result is a head full of voluminous, wavy locks. This style is perfect for adding body and movement to your locks.
8. Bantu Knots
Bantu knots offer a fun and protective style for your small locks. Divide your hair into sections, then twist each section tightly and wrap it around itself to form a knot.
Secure with bobby pins if needed. You can create as many or as few knots as you like, depending on your desired look. This style not only looks striking but also helps protect your locks while you sleep.
9. Loc Mohawk
For those feeling bold, a loc mohawk makes a powerful statement. Start by creating two French braids on either side of your head, incorporating locks as you go. Secure the ends of the braids at the nape of your neck.
Leave the centre section of locks free, styling them upward for height. Use hairspray or loc gel to help the centre locks stand up if needed. This edgy style is sure to turn heads.
10. Accessorized Locks
Sometimes, all you need to elevate your small locks is the right accessory. Experiment with colourful wraps, beads, cuffs, or even fresh flowers woven throughout your locks.
You can add these accents to a few locks for a subtle touch or go all out for a more dramatic look. Accessorizing your locks is an excellent way to express your personal style and add visual interest to your hair.
11. Loc Bun
A loc bun is a classic, polished style that works well for any occasion. Gather your locks into a high ponytail, then twist the length of the ponytail and wrap it around the base to form a bun.
Secure with bobby pins. For a more relaxed look, leave a few face-framing locks loose. This timeless style keeps your locks neat while exuding elegance.
12. Faux Undercut
Create the illusion of an undercut without committing to the cut. Part your hair horizontally just above your ears and secure the top section out of the way. Braid the bottom section close to the scalp, either in cornrows or a single French braid.
Let the top section down, covering the braided part. This edgy style offers the best of both worlds – the look of an undercut with the ability to change it up when desired.
13. Twisted Updo
For a romantic, whimsical look, try a twisted updo. Start by creating two-strand twists throughout your locks. Then, gather the twists and pin them up in a loose, asymmetrical bun, allowing some twists to fall freely for a soft, ethereal effect. This dreamy style is perfect for weddings, proms, or any special occasion where you want to feel like a fairytale princess.
Conclusively, small locks offer a world of styling possibilities. Whether you prefer sleek and sophisticated looks or bold and edgy styles, there’s a perfect option for every occasion and personal taste. You can experiment with different techniques and accessories to find the styles that make you feel most confident and beautiful.
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