Good sleep is an important part of a healthy lifestyle. Poor sleep can affect concentration, mood, energy, and daily performance.
Tips for better sleep:
Go to bed and wake up at consistent times.
Keep your bedroom quiet, dark, and comfortable.
Avoid caffeine close to bedtime.
Reduce stimulating screen activities before sleeping.
Exercise regularly during the day.
Develop a relaxing bedtime routine.
Most adults need at least seven hours of sleep each night, although individual needs vary.
Conclusion: Make sleep a priority rather than treating it as wasted time. If sleep problems persist or significantly affect daily life, seek advice from a healthcare professional.
Walking is a simple activity that many people can include in their daily
routines without expensive equipment or a gym membership. Regular physical
activity supports heart health, helps maintain physical fitness, and can improve
mental well-being. How to start: - Begin with a comfortable 10–15-minute walk. -
Walk at a pace that suits your fitness level. - Take short walking breaks during
long periods of sitting. - Choose comfortable shoes and a safe walking route. -
Gradually increase your activity as your fitness improves. Adults can aim for at
least 150 minutes of moderate-intensity activity per week, building up gradually
if they are currently inactive. Conclusion: You do not need to run fast or
exercise for hours. Consistent movement can make a meaningful difference over
time.
Introduction: Healthy eating does not have to be complicated or expensive. Small changes to your daily meals can help support your overall health and well-being.
7 habits to follow:
1. Eat a variety of fruits and vegetables.
2. Include protein such as eggs, fish, beans, or chicken.
3. Choose whole grains when available.
4. Drink water regularly.
5. Reduce sugary drinks and excess salt.
6. Limit highly processed foods.
7. Eat balanced portions that suit your needs.
Conclusion: Start with one or two changes and build a routine you can maintain. A balanced diet is more helpful than following extreme food restrictions.
Republican Chris Christie has dropped out of the US presidential race after a disappointing finish in New Hampshire.
The New Jersey governor spent heavily and campaigned the longest in the state but still finished in sixth place.
Mr Christie joins former tech executive Carly Fiorina, who also left the race after struggling in Iowa and New Hampshire.
He was praised for his debate performances and was credited with blunting the momentum of Marco Rubio.
Mr Rubio had surged in the polls after a strong showing in Iowa. But Mr Christie effectively painted the Florida senator as the "boy in the bubble" who was overly cautious and scripted.
However, Mr Christie's moderate rivals - Ohio Governor John Kasich and former Florida Governor Jeb Bush - seemed to have reaped the benefits.
"While running for president I tried to reinforce what I have always believed - that speaking your mind matters, that experience matters, that competence matters and that it will always matter in leading our nation," Mr Christie said in a statement on Wednesday, making an indirect reference to front-runner Donald Trump.
A former prosecutor, Mr Christie is known for his blunt and aggressive speaking style. His campaign slogan was: "Telling it like it is."
However, he was quickly eclipsed by Mr Trump, who drew headlines and massive crowds with his brash persona and controversial statements about immigrants and trade.
In 2012, Republican leaders had urged Mr Christie, who was then a rising star in the party, to run for president, but he rebuffed their appeals, saying he wasn't ready yet.
Yet by 2015, when Mr Christie launched his presidential campaign, his stock had fallen. His popularity faltered after his staff was accused of intentionally creating a traffic jam to punish a political enemy.
His approval ratings in New Jersey also suffered as some residents said Mr Christie was more concerned about his presidential ambitions than his current job.
After flooding hit coastal towns in New Jersey in January, Mr Christie had to apologise after he sarcastically dismissed calls for him to do more to help.
"I don't know what you want me to do, you want me to go down there with a mop?" he told a man who questioned why he was in New Hampshire and not New Jersey.
Ms Fiorina decided to end her campaign on Wednesday after months struggling to regain traction.
"While I suspend my candidacy today, I will continue to travel this country and fight for those Americans who refuse to settle for the way things are and a status quo that no longer works for them," she said in a statement.
The former chief executive of Hewlett Packard had shot to the top of the Republican field after a series of strong debate performances.
Her campaign sought to capitalise on Republican voters' apparent appetite for candidates outside the political establishment, but her poll numbers quickly faded and she was never able to recover.
Mr Christie and Mrs Fiorina's departures leave seven Republicans remaining in the race for president.
More than dozen candidates had entered the race over the summer, but the field has narrowed after voters cast the first ballots in Iowa and New Hampshire.
20 February - South Carolina primary (Republican); Nevada caucus (Democrat)
23 February - Nevada caucus (R)
27 February - South Carolina primary (D)
1 March - 'Super Tuesday' - 15 states or territories decide
18-21 July - Republican convention, nominee picked
25-28 July - Democratic convention, nominee picked
The chief executive of Google, Sundar Pichai, has been awarded $199m (£138m) in shares, a regulatory filing has revealed.
It makes him the highest-paid chief executive in the US.
Mr Pichai became chief executive of the search engine giant following the creation of its parent, Alphabet.
The founders of Google, Larry Page and Sergey Brin, have amassed fortunes of $34.6bn and $33.9bn, according to Forbes.
Mr Pichai, 43, was awarded 273,328 Alphabet shares on 3 February, worth a total of $199m, according to a filing with the US Securities and Exchange Commission.
The new award of shares takes Mr Pichai's total stock value to approximately $650m.
Mr Pichai's share award will vest incrementally each quarter until 2019. In other words, full control over the shares will pass to him on a gradual basis.
The Google chief executive joined the company since 2004, initially leading product management on a number of Google's client software products, including Google Chrome] and Chrome OS, as well as being largely responsible for Google Drive. He also oversaw the development of Gmail and Google Maps.
He previously worked in engineering and product management at Applied Materials and as a management consultant at McKinsey & Company.
It comes at a time of heightened scrutiny of Google's tax affairs, following the company's deal with HM Revenue & Customs to pay back taxes dating from 2005.
The controversial tax deal was labelled derisory by Labour. Shadow Chancellor John McDonnell called for greater transparency, saying it looked like a "sweetheart deal".
"HMRC seems to have settled for a relatively small amount in comparison with the overall profits that are made by the company in this country. And some of the independent analysts have argued that it should be at least 10 times this amount," he said.
Google's regulatory filings for for the period 2005 to 2014, show it generated sales of £24bn ($34.6bn) in the UK during the period with an estimated profit of about £7.2bn on those sales. Page 83 of its most recent 10k report states "revenues by geography are based on the billing addresses of our customers".
Last week, Alphabet - Google's parent company - surpassed Apple as the world's most valuable firm after it reported a profit of $4.9bn (£3.4bn) in the three months to the end of December, an increase from $4.7bn a year ago.
On an annual basis, Alphabet made $16.3bn, but the figures showed that the "Other Bets" business lost $3.6bn during the period, while Google's operating income rose to $23.4bn, as online advertising increased.
An earlier version of this story included a table featuring a list of highest-paid CEOs in the US, which had figures from 2012, not 2015.
The threat of the Zika virus has now become international, but the alarm was raised in Brazil last year when a growing number of cases of microcephaly began to emerge.
Many women learned their babies had microcephaly and other problems before any information was available about a link with the Zika virus.
In the city of Salvador, in Bahia, Mila Mendonça and Rodrigo Gomes were expecting their second child and learned about the problems their baby would have three months before he was born.
Their son, Gabriel, has microcephaly, in addition to a syndrome that affects his joints and muscles. He also suffers from a deformed leg and calcifications in parts of the brain.
The effects of the Zika virus are still being investigated, but the couple are already focusing every effort they can on their baby's development.
Dante Michael Soiu allegedly stalked the actress for 17 years, but the case focuses on letters sent from 2009-2015.
The actress claims he sent around 70 messages - of which some talked of her death - along with other items.
She said the letters ranged from "religious to pornographic to threatening".
Deputy district attorney Wendy Segall said during opening statements: "This is a case that has gone on for Ms Paltrow for 17 years. Her sense of security has been shattered by this man."
Mr Soiu has pleaded not guilty to one count of stalking.
Ms Paltrow, who gave evidence for around three hours, also told the court Mr Soiu had sent her a cookbook, jewellery and items of clothing.
During the trial hearing, the actress read aloud from some of the letters, some expressing Mr Soiu's wish to marry her.
One letter described Ms Paltrow "bowing to death" and being "hopelessly lost". In another, Mr Soiu allegedly wrote: "I have a goal: to marry Gwyneth Paltrow and take care of her."
Asked by the prosecution lawyer if she had been scared by the messages, the actress said "yes... because the communications completely defy logic".
"I've been dealing for 17 years with the communications from this man," she said.
"I felt very upset by it... This has been a very long and very traumatic experience already."
In defence, Lynda Westlund, Mr Soiu's lawyer, said her client was harmless.
She said the actress had misinterpreted his letters, many of which were biblical in nature and were therefore intended to give her a religious, not threatening message.
This is the second time Mr Soiu, of Columbus, Ohio, has faced trial on charges of stalking Ms Paltrow.
In 2000, he was found not guilty by reason of insanity in a trial involving messages he sent to the actress. Some of the messages included pornography and sex toys.
He was sent to a psychiatric hospital for three years but re-arrested last year after allegedly sending the actress more correspondence.
During Monday's trial, Mr Soiu shook his head at Ms Segall's opening statements after which he remained silent throughout the proceedings.
Ms Paltrow has two children from her marriage with Coldplay frontman Chris Martin.
The couple are separated after filing for divorce in 2015.
