WELCOME TO MY BLOG 

I HOPE YOU ALL WILL ENJOY READING MY BLOG.

 NAME : NOR FATILA BINTI ROKI.

MATRIC NUMBER : 227576

AGE :  22 YEARS OLD.

COURSE : MAJOR IN BUSINESS ADMINISTRATION (BBA).

STRESS

Stress, according to Dr. Selye is the “single, non-specific reaction of the body to a demand made upon it”. A non-specific reaction of the body is when there’s some situation, irritation, or force confronting you, your body responds in a particular way. This response is far different, however, than your body’s response if you step on a thumbtack with a bare foot, walk into a freezing meat locker, or get slapped upside the head. What’s the difference? For the latter events, your body,s reaction is quite specific. You feel the pain of the thumbtack, the chill of the meat locker, or the sting of the slap in a specific location at a specific time. The pain or discomfort is quite specific. By contrast, an irritating situation is a more nebulous, non specific stimuli. Both can cause a form of pain as well. This pain however, comes in the form of stress. You don’t always recognize it, yet the price it exacts upon your body can be significant.

Causes of stress

Personel finances 

Career 

Too many responsibilities 

Marriage 

Health 

Children 

Loneliness 

Sex 

Relatives 

Neighbours 

WAYS TO REDUCE THE STRESS :

• Drink water. 

Half the time, when you’re under stress, simply taking a sip of water will immediately make you feel better. A dry mouth seems to accompany many types of anxious situations. Hydrate, hydrate, hydrate.

• Twist and shout. 

Physical movement can relieve tension. You can take a walk around the block, stretch right within your office, and use the stairs instead of the elevators. After work, blow off steam by going places where it’s okay to yell-sports bars, baseball games, conventions, or pep rallies. By the way, when barreling down the highway alone in your car, some therapeutic singing may also help reduce stress. Yelling may even work.

• Improve your posture. 

Have you noticed that you begin to slouch when you get a phone call, or you slink further and further into the easy chair when you watch television? The body was made to be upright and erect. When you talk, eat, walk and sit with full and proper extension, your systems work better and minor stresses melt away.

• Contemplate pleasant thoughts. 

Whether it’s a waterfall, the picnic you had last Sunday, what it will be like when you’re with your lover next, visualization can calm the mind and soothe the soul. You don’t have to get heavily into meditation or yoga ; simply develop the ability to take two to five minutes out of your day to peer out the windows, or simply close your eyes. Get into a quiet space, and feel good about aspects of your life.

• Use visualization. 

Tomorrow morning as you get ready for work, rather than switching on the radio or TV, quitely envision how you would like your day to be. Include everything that’s important to you-the commute, entering your building or your office, sitting down at your desk, handling tasks, and taking breaks. Envision interacting with others, going to lunch, conducting or attending meetings, using the phone, finishing up projects, and walking out in the evening. With this exercise alone, you’ll begin to feel a greater sense of control in aspects of your job that you may have considered uncontrollable.

• Buy a hand gripper. 

A tennis ball, a racquetball, or a hand-gripper at your desk is a marvelous stress reducer. Squeeze it when you feel tense to achieve a release.

• Buy a joke book. 

If The Far Side by Gary Larson or Cathy by Cathy Guisewite bring a smile to your face, keep such cartoons within easy reach. One good laugh, and your whole temperament can change, plummeting the stress you feel back down to a manageable level.

• Build slack into your schedule.

A paradox among accomplished people is that the more they achieve, the more they believe they can achieve, and with less effort. If you think something is going to take two hours, plan on it taking three and schedule accordingly. This a great stress reducer. If you finish in far less than three, fine.

• Volunteer. 

Serving others helps you to increase your self-respect and sense of accomplishment. When you staying isolation, your worries intensify. So, serve soup or pick a cause. Choose one cause or one issue, and take some kind of action outside your home. There’s little use in intelectually resonating with the world’s challenges and problems. Action is customarily invigorating. Your ability to make a real, if minute, difference will immediately lessen your concerns about attaining some breathing space.

• Reduce some of your costs. 

Living beyond your means is one of the most stressful forms of existence in our society. What can you do right now to eliminate some onerous monthly expenses? Can you trade in your car? Can you sell vacation property? Can you eliminate subscriptions? Take a look at what you don’t need.

TIME MANAGEMENT TIPS

1. Complete most important tasks first.
This is the golden rule of time management. Each day, identify the two or three tasks that are the most crucial to complete, and do those first. Once you’re done, the day has already been a success. You can move on to other things, or you can let them wait until tomorrow. You’ve finished the essential. 

2. Learn to say “no”.
Making a lot of time commitments can teach us how to juggle various engagements and manage our time. This can be a great thing. However, you can easily take it too far. At some point, you need to learn to decline opportunities. Your objective should be to take on only those commitments that you know you have time for and that you truly care about.

3. Sleep at least 7-8 hours.
Some people think sacrificing sleep is a good way to hack productivity and wring a couple extra hours out of the day. This is not the case. Most people need 7-8 hours of sleep for their bodies and minds to function optimally. You know if you’re getting enough. Listen to your body, and don’t underestimate the value of sleep.

4. Devote your entire focus to the task at hand.Close out all other browser windows. Put your phone away, out of sight and on silent. Find a quiet place to work, or listen to some music if that helps you (I enjoy listening to classical or ambient music while writing sometimes). Concentrate on this one task. Nothing else should exist. Immerse yourself in it.

5. Get an early start.
Nearly all of us are plagued by the impulse to procrastinate. It seems so easy, and you always manage to get it done eventually, so why not? Take it from a recovering chronic procrastinator — it’s so much nicer and less stressful to get an earlier start on something. It isn’t that difficult either, if you just decide firmly to do it.

6. Don’t allow unimportant details to drag you down.We often allow projects to take much, much longer than they could by getting too hung up on small details. I’m guilty of this. I’ve always been a perfectionist. What I’ve found, though, is that it is possible to push past the desire to constantly examine what I’ve done so far. I’m much better off pressing onward, getting the bulk completed, and revising things afterward.

7. Turn key tasks into habits.
Writing is a regular task for me. I have to write all the time — for school, work, my student organization, my blog, etc. I probably write 5,000 – 7,000 words per week. The amount of writing I do may seem like a lot to most people, but it’s very manageable for me, because it’s habitual. I’ve made it a point to write something every day for a long time. I rarely break this routine. Because of this, my mind is in the habit of doing the work of writing. It has become quite natural and enjoyable. Could you do something similar?

8.Be conscientious of amount of TV/nternet/ gaming time.
Time spent browsing Twitter or gaming or watching TV and movies can be one of the biggest drains on productivity. I suggest becoming more aware of how much time you spend on these activities. Simply by noticing how they’re sucking up your time you’ll begin to do them less.

9. Delineate a time limit in which to complete task.Instead of just sitting down to work on a project and thinking, “I’m going to be here until this is done,” try thinking, “I’m going to work on this for three hours”. The time constraint will push you to focus and be more efficient, even if you end up having to go back and add a bit more later.

10. Leave a buffer-time between tasks.
When we rush from task to task, it’s difficult to appreciate what we’re doing and to stay focused and motivated. Allowing ourselves down-time between tasks can be a breath of fresh air for our brains. While taking a break, go for a short walk, meditate, or perform some other mind-clearing exercise. 

11. Don’t think of the totality of your to-do list.
One of the fastest ways to overwhelm yourself is to think about your massive to-do list. Realize that no amount of thought will make it any shorter. At this point in time, all you can do is focus on the one task before you. This one, single, solitary task. One step at a time. Breathe.

12. Exercise and eat healthily.
Numerous studies have linked a healthy lifestyle with work productivity. Similar to getting enough sleep, exercising and eating healthily boost energy levels, clear your mind, and allow you to focus more easily. 

13. Do Less.
Basically, do less is another way of saying do the things that really matter. Slow down, notice what needs to be done, and concentrate on those things. Do less things that create more value, rather than more things that are mostly empty.

14. Utilize weekends, just a little bit.
Just a little bit on weekends can really lessen the workload during the week. Aim for 2-4 hours per day. You’ll still leave yourself plenty of free time for activities.

15. Create organizing systems.
Being organized saves tons of time, and you don’t have to be the most ultra-organized person in the world either. Systems aren’t complicated to implement. Create a filing system for documents. Make sure all items have a place to be stored in your dwelling. Unsubscribe from e-mail lists if you don’t want to receive their content. Streamline, streamline, streamline.

16. Do something during waiting time.
We tend to have a lot of down-time where we don’t try to do much. Waiting rooms, lines at the store, time on the subway, on the elliptical at the gym, etc. Find things to do during this time. I tend to have a lot of reading for classes, so I bring some of it almost everywhere I go and read during waiting time. 

17. Lock yourself in.
No distractions, no excuses. Sometimes, the only way I’m going to get something done is if I’m under lock and key, alone in a room. If you’re like me, realize it, and act accordingly.

18. Commit to your plan to do something.I kind of mentioned this already, but it’s worth repeating. Don’t flake on your own plan to do something! Be resolute. Be committed. Be professional about it, and follow through. A firm will to accomplish what you decide to accomplish will take you anywhere. 

19. Batch related tasks together.
Let’s say that over a given weekend you need to do two programming assignments, write three essays, and make two videos. Rather than approaching this work in whatever order you feel, group the like tasks and do them consecutively. Different tasks demand different types of thinking, so it makes sense to allow your mind to continue to flow with its current zone rather than switching unnecessarily to something that’s going to require you to re-orient.

20. Find time for stillness.
In our go, go, go world, too many people don’t find time to just be still. Yet, it’s extraordinary what a stillness practice can do. Action and inaction should both play key roles in our lives. Discovering time in your life for silence and non-motion reduces anxiety and shows you that there is no need to constantly rush. It also makes it easier to find your work pleasurable.

21. Eliminate the non-essential.
I know this one has been mentioned in one capacity or another already, but it’s one of the most useful tips you can take away from this post. Our lives are full of excess. When we can identify that excess and remove it, we become more and more in touch with what is significant and what deserves our time.

TIPS TO QUIT SMOKING

1. Quit cold turkey. In the long run it's the easiest and most effective technique of smoking cessation.
2. Do not carry cigarettes.
3. Quit smoking one day at a time. Do not concern yourself with next year, next month, next week or even tomorrow. Concentrate on not smoking from the time you wake up until you go to sleep.
4. Work on developing the attitude that you are doing yourself a favor by not smoking. Do not dwell on the idea that you are depriving yourself of a cigarette. You are ridding yourself of full-fledged smoking because you care enough about yourself to want to.
5. Be proud that you are not smoking.
6. Be aware that many routine situations will trigger the urge for a cigarette. Situations which will trigger a response include: drinking coffee, alcohol, sitting in a bar, social events with smoking friends, card games, the end of meals. Try to maintain your normal routine while quitting. If any event seems too tough, leave it and go back to it later. Do not feel you must give up any activity forever. Everything you did as a smoker, you will learn to do at least as well, and maybe better, as an ex-smoker.
7. Make a list of all the reasons you want to quit smoking. Keep this list with you, preferably where you used to carry your cigarettes. When you find yourself reaching for a cigarette, take out your list and read it.
8. Drink plenty of fruit juice the first three days. It will help flush nicotine out of your system.
9. If feeling the need to eat extra food, to aid in avoiding weight gain, consider pre-cutting and keeping handy vegetables such as celery and carrots, and fruit instead of candies and pastries.
10. If you are concerned about weight gain, do some moderate form of regular exercise. If you have not been exercising regularly, consult your physician for a practical exercise program which is safe for you.
11. If you encounter a crisis, (e.g. a flat tire, flood, blizzard, family illness) while quitting, remember, smoking is no solution. Smoking will just complicate the original situation while creating another crisis, a relapse into the nicotine addiction.
12. Consider yourself a "smoke-a-holic." One puff and you can become hooked again. No matter how long you have been off, don't think you can safely take a puff!
13. Don't debate with yourself how much you want a cigarette. Ask yourself how do you feel about going back to your old level of consumption. Smoking is an all or nothing proposition.
14. Save the money you usually spend on cigarettes and buy yourself something you really want after a week or a month. Save for a year and you can treat yourself to a vacation.
15. Practice deep breathing exercises when you have a craving.
16. Go places where you normally can't smoke, such as movies, libraries and no smoking sections of restaurants.
17. Tell people around you that you have quit smoking.
18. Remember that there are only two good reasons to take a puff once you quit. You decide you want to go back to your old level of consumption until smoking cripples and then kills you, or, you decide you really enjoy withdrawal and you want to make it last forever. As long as neither of these options appeal to you - NEVER TAKE ANOTHER PUFF!

PRO AND CONS OF VAPE

Vaping has gained popularity as the supply of vape pens in the market has increased. Vaping is viewed as an alternative to smoking tobacco cigarettes. Should I take a tryout of vaping? If you have asked yourself like this, knowing the benefits and drawbacks can help you make a wiser decision. Here are the details of pros and cons of vaping.

Possible Pros of Vaping 

1. Vaping Reduces Exposure to Tobacco

Traditional cigarette pollutes the environment and is harmful to both the smokers and nonsmokers around them. Vaping minimizes the harm by reducing your exposure to tobacco and lowering production of smoke to the environment. One cigarette contains over 4000 chemicals which include 400 toxic chemicals harmful to human health and 43 carcinogenic compounds. The chemicals range from arsenic to formaldehyde. However, vaporizers reduce or even eliminate all the chemicals.

2. Vaporizers Eliminate the Smell

Smoking exposes smokers and people around to the smell of tobacco. The liquid in a vaporizer is scentless. It does not release any smell to the environment. Traditional cigarettes produce smell that remains in the smoker's clothes and skin for a long time. Hence, smokers have to wash their hands every time they smoke a cigarette and wash their clothes every day to rid the smell. Vaporizers eliminate this hustle. In addition, the inhaled fluid within vaporizers is colorless, which avoids the staining of the smoker's finger and teeth. Vaporizing does not involve any burning and this protects the smokers' skin.

3. Wide Variety of Vaping Liquids to Choose from

Vaping liquids have different flavors to satisfy different tastes. Smokers can choose the same flavor of vaping liquids as their favorite cigarettes. For instance, smokers who prefer menthol cigarettes can use menthol vaping liquids. Those who prefer traditional cigarette can enjoy tobacco flavored vaping liquids. The vapor is scentless despite the flavors of the vaping liquid.

Possible Cons of Vaping
As the topic "pros and cons of vaping" says, in addition to the advantages, there are still some disadvantages of vaping.

1. Lack of Government Regulation on E-Cigarettes

One of potential drawbacks of e-cigarette is the lacking of government regulations on e-cigarettes. Therefore, it is hard to tell whether the approaches and the quality of the e-cigarettes are safe or not. You can buy any e-cigarette flavor online without limitation or paying any taxes. The FDA announced in 2012 that it could change the regulations on tobacco products including e-cigarettes; however, there is no certain date about the changing so far. Some states such as New York, Los Angeles, and Boston have already introduced new laws on the sale of e-cigarettes. Similar changes in regulation might be introduced in the future. The FDA proposed to extend its authority to e-cigarettes and other tobacco products. Among the new regulations from FDA is a minimum age requirement.

2. Vaping Does Not Help With Quitting Addiction
Although vaporizers offer smokers an opportunity to choose a vape liquid or e-liquid that has no nicotine, there are no specific standards and confirmation on the e-liquid due to the lack of regulations. Some companies offer e-liquids with nicotine, which makes it difficult for consumers trying to overcome the addiction to nicotine. Such products only replace the cigarette with a vaporizer but retain the amount of nicotine. Therefore, consumers just continue to maintain their nicotine intake but avoid the chemicals found in cigarettes.

3. Potential Health Risks of E-Cigarettes

E-cigarettes have potential side effects such as dehydration. Propylene glycol in the e-liquid can absorb and retain water, leading to dehydration. Some smokers might also be allergic to propylene glycol. Besides the propylene glycol, nicotine has negative effects on blood sugar and the circulatory systems. It is addictive and dangerous when pregnant or breastfeeding. Seek your doctor's advice before using e-cigarette or avoid vape liquids that contain nicotine.

4. Risk of E-Cigarette Battery Explosions

There are many reports of battery explosions due to unconfirmed sources of e-cigarettes. One such report was on CBS News where a man was injured when his e-cigarette battery exploded. His tongue, mouth, and teeth were severely damaged. Using any battery including a mobile phone, car or computer battery is risky. A battery can explode at any time even when using an e-cigarette. Just consider the possibility of a battery explosion when evaluating the pros and cons of vaping.

5. Product Imitations

There are many cheap imitations in the market. A very cheap vaporizer is most likely an imitation. Some of the vape pens combust marijuana instead of vaporizing the THC. Just remember to be careful and cautious and do not waste your money on imitations. 

Should You Start Vaping?Now that you know the pros and cons of vaping, should you start vaping? Here is some advice about vaping:

• Do not start vaping if you do not smoke. Vaping has many heath risks and no benefits.
• Do not turn to vaping to help you quit smoking. Instead, instead, consider any of the FDA approved methods to quit the habit. There is no evidence proving that e-cigarettes are effective on quitting smoking.
• You can move fromtobacco to e-cigarettes if you do intend to quit smoking. Consult your doctor before switching and learn about their risks and benefits.

SUGGESTIONS TO SOLVE UNEMPLOYMENT PROBLEMS

(i) Change in industrial technique: 

Production technique should suit the needs and means of the country. It is essential that labour intensive technology should be encouraged in place of capital intensive technology. 

(ii) Policy regarding seasonal unemployment: 

Seasonal unemployment is found in agriculture sector and agro based industries.
To remove it:

(a) Agriculture should have multiple cropping,
(b) Plantations, horticulture, dairying and animal husbandry should be encouraged,
Advertisements:
(c) Cottage industries should be encouraged.

(iii) Change in education system:

Educational pattern should be completely changed. Students who have liking for higher studies should be admitted in colleges and universities. Emphasis should be given on vocational education. Qualified engineers should start their own small units. 

(iv) Expansion of Employment exchanges: 

More employment exchanges should be opened. Information regarding employment opportunities should be given to people. 

(v) More assistance to self employed people: 

Most people in India are self employed. They are engaged in agriculture, trade, cottage and small scale industries etc. These persons should be helped financially, providing raw materials and technical training. 

(vi) Full and more productive employment: 

The main objective of county’s employment policy should be to increase employment opportunities and productivity of labour. Govt. should adopt a policy that provides employment to all people. 

(vii) Increase in Production: 

To increase employment, it is essential to increase production in agriculture and industrial sectors. Development of small and cottage industries should be encouraged. 

(viii) More importance to employment programmes: 

In five year plans more importance should be given to employment. The programmes like irrigation, roads, flood control, power, agriculture, rural electrification can provide better employment to people. 

(ix) High rate of capital formation: 

Rate of capital formation in the country should be accelerated. Capital formation should be particularly encouraged in such activities which generate greater employment opportunities. Capital output ratio should be kept low. 

(x) Industries in co-operative sector: 

Industries in co-operative sector should be encouraged. Kerala Govt.’ set up a textile mill covering 600 unemployed persons on co-operative basis. This is a novel approach to fight against unemployment. Different State Govt. should take necessary steps in this direction. 

(xi) Decentralisation of industrial activity: 

Decentralisation of Industrial activity is necessary to reduce unemployment. If industrial activities are centralised at one place, there will be less employment opportunities in the under developed areas. So Govt. should adopt such policies which encourage decentralisation of industrial activity. 

(xii) Population control:
The growth of population should be checked in order to solve unemployment, problem. Family planning programme should be implemented widely and effectively.

HOW TO LOST WEIGHT FAST but SAFELY ?

1. Drink green tea. 

Get this: When a recent study compared the metabolic effect of green tea (in extract) with that of a placebo, researchers found that the green-tea drinkers burned about 70 additional calories in a 24-hour period. If you can believe it, those 70 calories a day add up to a total of 7.3 pounds of fat a year! It's not magic, it's science: Researchers believe the difference is caused by metabolism-enhancing antioxidants known as catechins, which are found in green tea.

2. Avoid calories in a glass.  

Scientists now know that the body does not register liquid calories in the same way it does solid calories. Drinking a grande caffe mocha, for instance, won't make you feel satiated the way eating a bowl of pasta will. Which means that although the caffe mocha actually has a greater number of calories than the pasta, you're still more likely to want a second cup from Starbucks than another plate of linguine. So monitor your intake of juice, soda, coffee drinks and wine. If you consume one of each of those beverages during the day, you'll have taken in at least 800 extra calories by nighttime — and you'll still be hungry. (Incidentally, alcohol may suppress the metabolism of fat, making it tougher for you to burn those calories.) 

3. Buy a set of five-pound weights. 

It's a onetime investment you'll never regret. Here's why: Strength training builds lean muscle tissue, which burns more calories — at work or at rest — 24 hours a day, seven days a week. The more lean muscle you have, the faster you'll slim down. How do you start strength training? Try some push-ups or a few squats or lunges. Use your free weights to perform simple biceps curls or triceps pulls right in your home or office. Do these exercises three to four times per week, and you'll soon see a rapid improvement in your physique. 

4. Lose the salt. 

Sodium contributes to water retention, making you look and feel bloated. Do you eat too much salt? Probably — the daily value suggests no more than 2,400 milligrams of sodium each day (or about one teaspoon), but most of us are getting more than twice that amount. So keep an eye on your sodium intake, and that doesn't just mean ditching the saltshaker. Hidden sources include soups, canned foods and drinks (did you know a serving of regular V8 juice has 800 mg of sodium?), salty snacks such as chips and pretzels and many prepackaged foods. 

5. Spice it up. 

Angelo Tremblay, Ph.D., director of the division of kinesiology at Laval University, in Canada, found that eating hot peppers can boost a person's basal metabolism (the total calories the body burns at rest). The reason? Capsaicin, a compound found in jalapeno and cayenne peppers, may increase your body's release of stress hormones such as adrenaline, which can speed up your metabolism and your ability to burn calories. What's more, eating hot peppers may reduce your appetite, Tremblay says, helping to curb your cravings. So spice up your stir-fried veggies, eat low-calorie chili or salsa (try them on salads and baked potatoes), and watch the pounds come off faster. 

6. Get some sleep. 

As funny as it sounds, sleep deprivation may make you fat — and not just because you're susceptible to cases of the late-night munchies (although there's that too). Women who get less than four hours of sleep per night have a slower metabolism than those who snooze for a full eight hours, according to researchers at the University of Chicago. So don't skimp on your zzz's, and you'll be rewarded with an extra edge when it comes to shedding pounds quickly. 

7. Go for an evening walk. 

Don't get me wrong — exercising at any time is good for you. But evening activity may be particularly beneficial because many people's metabolism slows down toward the end of the day. Thirty minutes of aerobic activity before dinner increases your metabolic rate and may keep it elevated for another two or three hours, even after you've stopped moving. What that means for you: Those dinner calories have less of a chance to take up permanent residence on your hips. 

8. Eat every meal. 

Listen up: Skipping meals will not make you lose weight faster.That strategy backfires because your body thinks food is in short supply, so it slows your metabolism in order to conserve energy. Over time, the result is that when you do eat — even if you consume the same foods as always — your body will be slower to use the calories as fuel, thus creating a backlog of unwanted pounds. If a hectic day makes a sit-down meal impossible, stash an energy bar or a piece of fruit in your purse or briefcase --anything that will keep you from going hungry. 

9. Add 20 minutes of exercise per day. 

If you're on a diet, you're probably already working out a couple of times a week. (No? Well, you should start!) But whether you exercise or not, you can get a leg up on all those other weight-loss wannabes by doing a little something extra each day. Take the stairs instead of the elevator; walk to the bus, train, or all the way to the office; window-shop with your best friend rather than sit over coffee. Taking the dog out, gardening and even housecleaning all increase the number of calories you expend. You don't have to go for a jog (although that would help!) to speed up weight loss. Twenty minutes of moderate exercise a day means you'll burn approximately 700 calories. 

10. H20, H20, H20. 

You've heard it before, and you'll hear it again. That's because drinking 64 ounces of water daily is one of the easiest ways to speed up weight loss. Your body needs water in order to efficiently metabolize stored fat. When you shortchange your supply, you're likely to slow down that process, meaning it's more difficult for you to burn calories. An easy eight glasses a day (at least!) will keep your system running smoothly.

EBOLA VIRUS DISEASE

Key facts

• Ebola virus disease (EVD), formerly known as Ebola haemorrhagic fever, is a severe, often fatal illness in humans.

• The virus is transmitted to people from wild animals and spreads in the human population through human-to-human transmission.

• The average EVD case fatality rate is around 50%. Case fatality rates have varied from 25% to 90% in past outbreaks.

• The first EVD outbreaks occurred in remote villages in Central Africa, near tropical rainforests, but the most recent outbreak in West Africa has involved major urban as well as rural areas.

• Community engagement is key to successfully controlling outbreaks. Good outbreak control relies on applying a package of interventions, namely case management, surveillance and contact tracing, a good laboratory service, safe burials and social mobilisation.

• Early supportive care with rehydration, symptomatic treatment improves survival. There is as yet no licensed treatment proven to neutralise the virus but a range of blood, immunological and drug therapies are under development.

• There are currently no licensed Ebola vaccines but 2 potential candidates are undergoing evaluation.

Background  

The Ebola virus causes an acute, serious illness which is often fatal if untreated. Ebola virus disease (EVD) first appeared in 1976 in 2 simultaneous outbreaks, one in Nzara, Sudan, and the other in Yambuku, Democratic Republic of Congo. The latter occurred in a village near the Ebola River, from which the disease takes its name. 

The current outbreak in West Africa, (first cases notified in March 2014), is the largest and most complex Ebola outbreak since the Ebola virus was first discovered in 1976. There have been more cases and deaths in this outbreak than all others combined. It has also spread between countries starting in Guinea then spreading across land borders to Sierra Leone and Liberia, by air (1 traveller) to Nigeria and USA (1 traveller), and by land to Senegal (1 traveller) and Mali (2 travellers). 

The most severely affected countries, Guinea, Liberia and Sierra Leone, have very weak health systems, lack human and infrastructural resources, and have only recently emerged from long periods of conflict and instability. On August 8, the WHO Director-General declared the West Africa outbreak a Public Health Emergency of International Concern under the International Health Regulations (2005). 

The virus family Filoviridae includes three genera: Cuevavirus, Marburgvirus, and Ebolavirus. There are five species that have been identified: Zaire, Bundibugyo, Sudan, Reston and Taï Forest. The first three, Bundibugyo ebolavirus, Zaire ebolavirus, and Sudan ebolavirus have been associated with large outbreaks in Africa. The virus causing the 2014 West African outbreak belongs to the Zaire species. 

Transmission  

It is thought that fruit bats of the Pteropodidae family are natural Ebola virus hosts. Ebola is introduced into the human population through close contact with the blood, secretions, organs or other bodily fluids of infected animals such as chimpanzees, gorillas, fruit bats, monkeys, forest antelope and porcupines found ill or dead or in the rainforest. 

Ebola then spreads through human-to-human transmission via direct contact (through broken skin or mucous membranes) with the blood, secretions, organs or other bodily fluids of infected people, and with surfaces and materials (e.g. bedding, clothing) contaminated with these fluids. 

Health-care workers have frequently been infected while treating patients with suspected or confirmed EVD. This has occurred through close contact with patients when infection control precautions are not strictly practiced. 

Burial ceremonies in which mourners have direct contact with the body of the deceased person can also play a role in the transmission of Ebola. People remain infectious as long as their blood contains the virus. 

Sexual transmission 

More surveillance data and research are needed on the risks of sexual transmission, and particularly on the prevalence of viable and transmissible virus in semen over time. In the interim, and based on present evidence, WHO recommends that:

• All Ebola survivors and their sexual partners should receive counselling to ensure safe sexual practices until their semen has twice tested negative. Survivors should be provided with condoms.

• Male Ebola survivors should be offered semen testing at 3 months after onset of disease, and then, for those who test positive, every month thereafter until their semen tests negative for virus twice by RT-PCR, with an interval of one week between tests.

• Ebola survivors and their sexual partners should either:

       -abstain from all types of sex, or

       - observe safe sex through correct and consistent                condom use until their semen has twice tested negative.

• Having tested negative, survivors can safely resume normal sexual practices without fear of Ebola virus transmission.

• If an Ebola survivor’s semen has not been tested, he should continue to practise safe sex for at least 6 months after the onset of symptoms; this interval may be adjusted as additional information becomes available on the prevalence of Ebola virus in the semen of survivors over time.

• Until such time as their semen has twice tested negative for Ebola, survivors should practise good hand and personal hygiene by immediately and thoroughly washing with soap and water after any physical contact with semen, including after masturbation. During this period used condoms should be handled safely, and safely disposed of, so as to prevent contact with seminal fluids.

• All survivors, their partners and families should be shown respect, dignity and compassion.

Symptoms of Ebola virus disease 

The incubation period, that is, the time interval from infection with the virus to onset of symptoms is 2 to 21 days. Humans are not infectious until they develop symptoms. First symptoms are the sudden onset of fever fatigue, muscle pain, headache and sore throat. This is followed by vomiting, diarrhoea, rash, symptoms of impaired kidney and liver function, and in some cases, both internal and external bleeding (e.g. oozing from the gums, blood in the stools). Laboratory findings include low white blood cell and platelet counts and elevated liver enzymes. 

Diagnosis 

It can be difficult to distinguish EVD from other infectious diseases such as malaria, typhoid fever and meningitis. Confirmation that symptoms are caused by Ebola virus infection are made using the following investigations:

• antibody-capture enzyme-linked immunosorbent assay (ELISA)

• antigen-capture detection tests

• serum neutralization test

• reverse transcriptase polymerase chain reaction (RT-PCR) assay

• electron microscopy

• virus isolation by cell culture.

Samples from patients are an extreme biohazard risk; laboratory testing on non-inactivated samples should be conducted under maximum biological containment conditions. 

Treatment and vaccines 

Supportive care-rehydration with oral or intravenous fluids- and treatment of specific symptoms, improves survival. There is as yet no proven treatment available for EVD. However, a range of potential treatments including blood products, immune therapies and drug therapies are currently being evaluated. No licensed vaccines are available yet, but 2 potential vaccines are undergoing human safety testing. 

Prevention and control

Good outbreak control relies on applying a package of interventions, namely case management, surveillance and contact tracing, a good laboratory service, safe burials and social mobilisation. Community engagement is key to successfully controlling outbreaks. Raising awareness of risk factors for Ebola infection and protective measures that individuals can take is an effective way to reduce human transmission. Risk reduction messaging should focus on several factors:

• Reducing the risk ofwildlife-to-human transmission from contact with infected fruit bats or monkeys/apes and the consumption of their raw meat. Animals should be handled with gloves and other appropriate protective clothing. Animal products (blood and meat) should be thoroughly cooked before consumption.

• Reducing the risk of human-to-human transmission from direct or close contact with people with Ebola symptoms, particularly with their bodily fluids. Gloves and appropriate personal protective equipment should be worn when taking care of ill patients at home. Regular hand washing is required after visiting patients in hospital, as well as after taking care of patients at home.

• Reducing the risk of possible sexual transmission, because the risk of sexual transmission cannot be ruled out, men and women who have recovered from Ebola should abstain from all types of sex (including anal- and oral sex) for at least three months after onset of symptoms. If sexual abstinence is not possible, male or female condom use is recommended. Contact with body fluids should be avoided and washing with soap and water is recommended. WHO does not recommend isolation of male or female convalescent patients whose blood has been tested negative for Ebola virus.

• Outbreak containment measures, including prompt and safe burial of the dead, identifying people who may have been in contact with someone infected with Ebola and monitoring their health for 21 days, the importance of separating the healthy from the sick to prevent further spread, and the importance of good hygiene and maintaining a clean environment.

Controlling infection in health-care settings:  

Health-care workers should always take standard precautions when caring for patients, regardless of their presumed diagnosis. These include basic hand hygiene, respiratory hygiene, use of personal protective equipment (to block splashes or other contact with infected materials), safe injection practices and safe burial practices.  

Health-care workers caring for patients with suspected or confirmed Ebola virus should apply extra infection control measures to prevent contact with the patient’s blood and body fluids and contaminated surfaces or materials such as clothing and bedding. When in close contact (within 1 metre) of patients with EBV, health-care workers should wear face protection (a face shield or a medical mask and goggles), a clean, non-sterile long-sleeved gown, and gloves (sterile gloves for some procedures).  

Laboratory workers are also at risk. Samples taken from humans and animals for investigation of Ebola infection should be handled by trained staff and processed in suitably equipped laboratories.

HOW TO PROTECT YOURSELF FROM HAZE

Haze is an atmosperic condition where particles, smoke, dust and moisture suspend in the air obscuring visibility. Sources of haze include emissions from power plants, industrial activities, traffic as well as farming practices. Forest fires in countries like the US, Australia and Europe during the hot and dry summer season are also a source of haze. In Southeast Asia, haze poses a serious and recurring problem every year, particularly between May to October, due to the burning of forests in some countries to clear land. 

The main pollutants in a haze that have the greatest health impact are those particles that are less than 2.5 micrometer. Their effects depend very much on the severity of the haze period when the air quality is poor, take the following precautions to protect yourself : 

1.Pay attention to local air quality updates. 

Recommended precautions you should take will usually be given in the form of advisories based on the latest air condition. So it is recommended that you keep track of the latest air quality update regularly. Here are some websites to check for the following countries:

Canada: Air Quality Health Index.

Malaysia: Air Pollutant Index·

Singapore: Pollutant Standards Index | PM2.5 Readings·

United States: AIRNow 

2. Avoid outdoor activities, especially outdoor sports.  

Children, pregnant women, the elderly, and those suffering from chronic illnesses, especially heart and respiratory disease, should remain indoors when haze hits unhealthy levels. Healthy adults should avoid unnecessary outdoor activities. If you must exercise outdoor, avoid exercising in highly congested areas near busy roads and freeways, particularly during rush hours. Read more: Is Running in a Haze Bad for Health? 

3.Close all windows, doors and any openings that may allow haze to enter your home and office. 

Turn on the air conditioner if you have one. Note: If the weather is unusually warm, it can become dangerous if you stay indoor with no fresh air intake and no air conditioner. In this case, seek alternative shelter. 

4.Use an air purifier to keep the particulate levels low. 

Choose an air purifier that is suitable for the size and type of your home. Avoid air cleaners that generate ozone as they may generate more air pollutants. If you have multiple rooms, each room may need to be equipped with one air purifier to ensure the air is cleaned efficiently. Regularly replace the filters in the air purifier according to manufacturer’s instructions. 

5.Keep air conditioner in tip-top working condition with regular cleaning and servicing. 

Fine particles can enter an air-conditioned building through the fresh air intake as well as any openings and gaps. 

6.If you are staying in a building with a central air conditioning system, install an air cleaning device. 

This helps to reduce the amount of air contaminants that may be circulating in the building. 

7. Take your medication regularly if you are suffering from an existing disease, especially heart disease and respiratory disease. 

If you feel breathless at any point in time, seek medical attention immediately. 

8.Drink more water and increase the intake of fresh fruits and vegetables. 

They help the body to flush out toxins absorbed through the skin and lungs, and improve the immune system. Taking more anti-inflammatory fruits and vegetables also help to reduce inflammation that may be triggered by harmful fine particles in the air. Cut down on alcohol and coffee as they promote fluid loss and may leach nutrients from the body. 

9.Limit or avoid smoking indoor and the use of gas stove, wood fireplace, candles, incense and anything that burns and emits smoke. 

In an enclosed area, smoke, gases and pollutants emitted from burning sources are trapped indoor and can build up to hazardous level if they continue to burn for an extended period of time. 

10.Avoid driving if visibility is bad. 

When visibility is severely limited by the haze, avoid driving and use the public transport if you really need to get around. If you cannot avoid driving, do not speed, and drive at a speed that suits the road conditions. Roll up all the windows, turn on the headlight and avoid changing lanes, passing and crossing traffic. Increase your following distance and stay alert. 

11.Under severe haze condition, wear a respirator if you must go outside. 

Respirators work better than surgical masks as they seal better and restrict more polluted air from entering the nose and mouth. They also come with the right filter to remove fine particles found in a haze. If you stayed indoor, but still experience haze-related conditions, it may be necessary to use respirators indoor as well.

STUDY TIPS FOR UNIVERSITY STUDENTS

Alternate Study Spaces
Although some people swear by the library, cognitive scientists suggest that alternating study spaces is a more effective way to retain information, according to the New York Times. Memory is colored by location, and changing your study locales increases the likelihood of remembering what you’ve learned. 

Study and Homework Groups
Never underestimate the power of your peers, especially when working through a difficult problem set or reading assignment. Dividing and conquering is an effective way to reduce your workload -- and to make sure you understand the material. You might even make a friend in the process. 

Make Flash Cards
Sometimes the best habits are the ones we’ve used forever. Flash cards are oldies but goodies –- writing notes and definitions more than once will help imprint information in your memory, and the cards are a great way to develop and use mnemonic devices and associative phrases.  

Take Tests
As much as we may hate tests, the New York Times reports that formal evaluations not only affirm knowledge but enhance it. Consistent testing can help us relearn and recall information, and it pays off when preparing for final exams.Sleep! A tired mind is a slow mind. Get enough sleep and watch your GPA rise 

Don't Categorize Yourself
Students often categorize themselves as visual or auditory learners, or as being left-brained or right-brained thinkers. According to the New York Times, research has shown that these distinctions are largely erroneous. It is more important to figure out which study strategies work for you than to worry about where you lie on the learning spectrum. 

Go To Class
This one might seem obvious, but large lectures and early start-times often make class feel, shall we say, optional. The best way to prepare for tests is to attend classes and participate. You’ll have already begun the process of reviewing and will know what to expect on the exam (especially if you haven’t done the reading.)  

Don't Immerse Yourself in Subject Material 
In keeping with the age-old proverb that values quality over quantity, scientists have found that immersion is not an effective method of study, the New York Times reports. Rather than sticking to one subject and spending hours attempting to master it, you should switch between a few (related) topics. It’s less boring -- and you’ll learn more. Manage Your Time The only thing worse than having a deadline is missing a deadline. Stay organized, cut down on procrastination and your work load will feel much more manageable.