Coffee drinking linked to lower risk of death

14 07 2017

 

(Reuters Health) – People who drink the most coffee are less likely to die than those who drink the least or none, according to two new studies that follow

ed nearly three quarters of a

 million people for about 16 years.

The results don’t necessarily mean coffee directly

 prevents people from dying, but researchers suggest they should at least reassure people who can’t get by without their daily cup of joe.

“It’s premature that people start consuming coffee to improve health outcomes,” said Alice Lichtenstein, director of the Cardiovascular Nutrition Laboratory at the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University in Boston. “However, if they do so, they should probably do it without a lot of concern.”

“I think for some people, it’s going to put their minds at ease,” said Lichtenstein, who wasn’t involved with either of the new studies.

Previous research from the United States and Japan found a reduced risk of death among coffee drinkers, but little was known about whether such a link also existed in Europe, where coffee-drinking habits vary between countries.

People in Denmark drink larger quantities of coffee than Italians who drink smaller and stronger drinks like espresso, for example.

For one of the new studies published in the Annals of Internal Medicine, the authors examined data collected over about 16 years from 521,330 people living in 10 European countries. There were 41,693 deaths over the study period.

Men who reported drinking the most coffee were about 12 percent less likely to die during the follow-up period, compared to men who didn’t drink coffee. Similarly, women who drank the most coffee were about 7 percent less likely to die during that time than women who didn’t drink any.

Despite the people being so different from country to country, the researchers saw a consistent relationship, said co-lead author Neil Murphy, of the Inter Agency for Research on Cancer in Lyon, France.

They found coffee tied to a reduced risk of death from digestive diseases among both men and women, along with a decreased risk of death from circulatory and cerebrovascular diseases among women. Women with the biggest coffee habit, however, had an increased risk of death from ovarian cancer.

“A lot more research is needed to tease apart what it is in coffee that might be having these effects,” Murphy told Reuters Health.

Until more is known, he, too, said the findings at least suggest coffee isn’t detrimental to people’s health.

A second study also looked at coffee consumption among diverse populations in the U.S.

“Finding in one population doesn’t necessarily apply to others,” said V. Wendy Setiawan, of the Keck School of Medicine at the University of Southern California in Los Angeles.

For their study, the researchers analyzed data on 185,855 people aged 45 to 75 years who were African American, Native Hawaiian, Japanese American, Latino or white.

Over roughly 16 years of follow up, 58,397 people died.

Compared to people who drank no coffee, those who drank one cup per day were 12 percent less likely to die during follow up. People who drank two or more cups per day were 18 percent less likely to die.

Setiawan also said their study can’t say what is behind the link between coffee and lower risk of death.

“Caffeine is the most studied compound, but we see similar patterns among people who drink decaffeinated,” she said.

Lichtenstein also said it could be that people who drink coffee aren’t drinking other beverages with a lot of calories like apple juice.

“I always felt its one of the few things that I enjoy that doesn’t have calories,” she said.

Of course, she said that doesn’t apply if people add a lot of cream and sugar.

SOURCE: bit.ly/2ubjjxL, bit.ly/2v5ejam and bit.ly/2sIty8A Annals of Internal Medicine, online July 10, 2017.

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tips Epson Printer t60

14 07 2017

I have an Epson SX405 and it has been getting slower and slower since I got a Windows 7 laptop.

Finally discovered (a tip from another help site) the AUD file in C:\ProgramData\Epson\PRINTER. The bigger it grows, the slower it gets.

So just delete that file. The driver will create another one next time you print, but nice and small.

After that, keep deleting it from time to time, before it gets big again.

Hope this works for you…

 





How to have a good sleep.

9 06 2017

Courtesy from: Dr. Mercola

 

Story at-a-glance
• Six to eight hours of good sleep is one of the cornerstones of health
• Sleep deprivation is extremely common today and can weaken your immune system, accelerate tumor growth, accelerate diabetes, and impair all aspects of your cognition; not sleeping can increase your risk of dying from all causes
• Optimizing your sleep sanctuary is part of exercising good sleep hygiene; several ways of doing this are discussed
• What you do in preparation for bed is also very important, and numerous suggestions are discussed
• In order to improve your sleep, you may need to modify some of your lifestyle choices, including diet and exercise

Sleep is one of the great mysteries of life. Like gravity or the quantum field, we still don’t understand exactly why we sleep—although we are learning more about it every day.
We do know, however, that good sleep is one of the cornerstones of health.
Six to eight hours per night seems to be the optimal amount of sleep for most adults, and too much or too little can have adverse effects on your health.
Sleep deprivation is such a chronic condition these days that you might not even realize you suffer from it. Science has now established that a sleep deficit can have serious, far reaching effects on your health.
For example, interrupted or impaired sleep can:
• Dramatically weaken your immune system
• Accelerate tumor growth—tumors grow two to three times faster in laboratory animals with severe sleep dysfunctions
• Cause a pre-diabetic state, making you feel hungry even if you’ve already eaten, which can wreak havoc on your weight
• Seriously impair your memory; even a single night of poor sleep—meaning sleeping only 4 to 6 hours—can impact your ability to think clearly the next day
• Impair your performance on physical or mental tasks, and decrease your problem solving ability
When your circadian rhythms are disrupted, your body produces less melatonin (a hormone AND an antioxidant) and has less ability to fight cancer, since melatonin helps suppress free radicals that can lead to cancer. This is why tumors grow faster when you sleep poorly.
Impaired sleep can also increase stress-related disorders, including:
• Heart disease
• Stomach ulcers
• Constipation
• Mood disorders like depression
Sleep deprivation prematurely ages you by interfering with your growth hormone production, normally released by your pituitary gland during deep sleep (and during certain types of exercise, such as Peak Fitness Technique). Growth hormone helps you look and feel younger.
One study has even shown that people with chronic insomnia have a three times greater risk of dying from any cause.
Lost sleep is lost forever, and persistent lack of sleep has a cumulative effect when it comes to disrupting your health. Poor sleep can make your life miserable, as most of you probably know.
The good news is, there are many natural techniques you can learn to restore your “sleep health.”
Whether you have difficulty falling asleep, waking up too often, or feeling inadequately rested when you wake up in the morning—or maybe you simply want to improve the quality of your sleep—you are bound to find some relief from my tips and tricks below.
**If you are interested in more information about sleep or any of the 33 items listed, I invite you to delve into the links that follow, which are grouped by subject.

Optimizing Your Sleep Sanctuary
1. Sleep in complete darkness, or as close to it as possible. Even the tiniest bit of light in the room can disrupt your internal clock and your pineal gland’s production of melatonin and serotonin. Even the tiniest glow from your clock radio could be interfering with your sleep. This will help decrease your risk of cancer. Close your bedroom door, and get rid of night-lights. Refrain from turning on any light at all during the night, even when getting up to go to the bathroom. Cover up your clock radio. Cover your windows—I recommend using blackout shades or drapes.

All life evolved in response to predictable patterns of light and darkness, called circadian rhythms. Modern day electrical lighting has significantly betrayed your inner clock by disrupting your natural rhythms. Little bits of light pass directly through your optic nerve to your hypothalamus, which controls your biological clock. Light signals your brain that it’s time to wake up and starts preparing your body for ACTION.
2. Keep the temperature in your bedroom no higher than 70 degrees F. Many people keep their homes and particularly their upstairs bedrooms too warm. Studies show that the optimal room temperature for sleep is quite cool, between 60 to 68 degrees. Keeping your room cooler or hotter can lead to restless sleep. When you sleep, your body’s internal temperature drops to its lowest level, generally about four hours after you fall asleep. Scientists believe a cooler bedroom may therefore be most conducive to sleep, since it mimics your body’s natural temperature drop.
3. Check your bedroom for electro-magnetic fields (EMFs). These can disrupt the pineal gland and the production of melatonin and serotonin, and may have other negative effects as well. To do this, you need a gauss meter. You can find various models online, starting around $50 to $200. Some experts even recommend pulling your circuit breaker before bed to kill all power in your house.
4. Move alarm clocks and other electrical devices away from your bed. If these devices must be used, keep them as far away from your bed as possible, preferably at least 3 feet. Remove the clock from view. It will only add to your worry when you stare at it all night… 2 a.m. …3 a.m. … 4:30 a.m.
5. Avoid using loud alarm clocks. It is very stressful on your body to be suddenly jolted awake. If you are regularly getting enough sleep, an alarm may even be unnecessary. I gave up my alarm clock years ago and now use a sun alarm clock, an alarm that combines the features of a traditional alarm clock (digital display, AM/FM radio, beeper, snooze button, etc.) with a special built-in light that gradually increases in intensity, simulating sunrise.
6. Reserve your bed for sleeping. If you are used to watching TV or doing work in bed, you may find it harder to relax and drift off to sleep, so avoid doing these activities in bed.
7. Consider separate bedrooms. Recent studies suggest, for many people, sharing a bed with a partner (or pets) can significantly impair sleep, especially if the partner is a restless sleeper or snores. If bedfellows are consistently interfering with your sleep, you may want to consider a separate bedroom.
Preparing for Bed
8. Get to bed as early as possible. Your body (particularly your adrenal system) does a majority of its recharging between the hours of 11 p.m. and 1 a.m. In addition, your gallbladder dumps toxins during this same period. If you are awake, the toxins back up into your liver, which can further disrupt your health. Prior to the widespread use of electricity, people would go to bed shortly after sundown, as most animals do, and which nature intended for humans as well.
9. Don’t change your bedtime. You should go to bed and wake up at the same times each day, even on the weekends. This will help your body to get into a sleep rhythm and make it easier to fall asleep and get up in the morning.
10. Establish a bedtime routine. This could include meditation, deep breathing, using aromatherapy or essential oils or indulging in a massage from your partner. The key is to find something that makes you feel relaxed, then repeat it each night to help you release the tensions of the day.
11. Don’t drink any fluids within 2 hours of going to bed. This will reduce the likelihood of needing to get up and go to the bathroom, or at least minimize the frequency.
12. Go to the bathroom right before bed. This will reduce the chances that you’ll wake up to go in the middle of the night.
13. Eat a high-protein snack several hours before bed. This can provide the L-tryptophan needed for your melatonin and serotonin production.
14. Also eat a small piece of fruit. This can help the tryptophan cross your blood-brain barrier.
15. Avoid before-bed snacks, particularly grains and sugars. These will raise your blood sugar and delay sleep. Later, when blood sugar drops too low (hypoglycemia), you may wake up and be unable to fall back asleep.
16. Take a hot bath, shower or sauna before bed. When your body temperature is raised in the late evening, it will fall at bedtime, facilitating slumber. The temperature drop from getting out of the bath signals your body it’s time for bed.
17. Wear socks to bed. Feet often feel cold before the rest of the body because they have the poorest circulation. A study has shown that wearing socks to bed reduces night waking. As an alternative, you could place a hot water bottle near your feet at night.
18. Wear an eye mask to block out light. As discussed earlier, it is very important to sleep in as close to complete darkness as possible. That said, it’s not always easy to block out every stream of light using curtains, blinds or drapes, particularly if you live in an urban area (or if your spouse has a different schedule than you do). In these cases, an eye mask can be helpful.
19. Put your work away at least one hour before bed (preferably two hours or more). This will give your mind a chance to unwind so you can go to sleep feeling calm, not hyped up or anxious about tomorrow’s deadlines.
20. No TV right before bed. Even better, get the TV out of the bedroom or even completely out of the house. It’s too stimulating to the brain, preventing you from falling asleep quickly. TV disrupts your pineal gland function.
21. Listen to relaxation CDs. Some people find the sound of white noise or nature sounds, such as the ocean or forest, to be soothing for sleep. An excellent relaxation/meditation option to listen to before bed is the Insight audio CD. Another favorite is the Sleep Harmony CD, which uses a combination of advanced vibrational technology and guided meditation to help you effortlessly fall into deep delta sleep within minutes. The CD works on the principle of “sleep wave entrainment” to assist your brain in gearing down for sleep.
22. Read something spiritual or uplifting. This may help you relax. Don’t read anything stimulating, such as a mystery or suspense novel, which has the opposite effect. In addition, if you are really enjoying a suspenseful book, you might be tempted to go on reading for hours, instead of going to sleep!
23. Journaling. If you often lay in bed with your mind racing, it might be helpful to keep a journal and write down your thoughts before bed. Personally, I have been doing this for 15 years, but prefer to do it in the morning when my brain is functioning at its peak and my cortisol levels are high.
Lifestyle Suggestions That Enhance Sleep
24. Reduce or avoid as many drugs as possible. Many drugs, both prescription and over-the-counter, may adversely affect sleep. In most cases, the condition causing the drugs to be taken in the first place can be addressed by following guidelines elsewhere on my web site.
25. Avoid caffeine. At least one study has shown that, in some people, caffeine is not metabolized efficiently, leaving you feeling its effects long after consumption. So, an afternoon cup of coffee or tea will keep some people from falling asleep at night. Be aware that some medications contain caffeine (for example, diet pills).
26. Avoid alcohol. Although alcohol will make you drowsy, the effect is short lived and you will often wake up several hours later, unable to fall back asleep. Alcohol will also keep you from entering the deeper stages of sleep, where your body does most of its healing.
27. Make certain you are exercising regularly. Exercising for at least 30 minutes per day can improve your sleep. However, don’t exercise too close to bedtime or it may keep you awake. Studies show exercising in the morning is the best if you can manage it.
28. Lose excess weight. Being overweight can increase your risk of sleep apnea, which can seriously impair your sleep. Please refer to my nutrition plan for recommendations.
29. Avoid foods you may be sensitive to. This is particularly true for sugar, grains, and pasteurized dairy. Sensitivity reactions can cause excess congestion, gastrointestinal upset, bloating and gas, and other problems.
30. Have your adrenals checked by a good natural medicine clinician. Scientists have found that insomnia may be caused by adrenal stress.
31. If you are menopausal or perimenopausal, get checked out by a good natural medicine physician. The hormonal changes at this time may cause sleep problems if not properly addressed.
If All Else Fails
32. My current favorite fix for insomnia is Emotional Freedom Technique (EFT). Most people can learn the basics of this gentle tapping technique in a few minutes. EFT can help balance your body’s bioenergy system and resolve some of the emotional stresses that are contributing to your insomnia at a very deep level. The results are typically long lasting and improvement is remarkably rapid.
33. Increase your melatonin. Ideally it is best to increase levels naturally with exposure to bright sunlight in the daytime (along with full spectrum fluorescent bulbs in the winter) and absolute complete darkness at night. If that isn’t possible, you may want to consider a melatonin supplement. In scientific studies, melatonin has been shown to increase sleepiness, help you fall asleep more quickly and stay asleep, decrease restlessness, and reverse daytime fatigue. Melatonin is a completely natural substance, made by your body, and has many health benefits in addition to sleep





The facts of prostate cancer

8 06 2017

The facts of prostate cancer

 

The prostate, an organ located under the bladder, produces semen. According to the Centers for Disease Control and Prevention (CDC), prostate cancer is the second most common cancer among men in the United States. The risk of developing prostate cancer progressively increases with age.

Out of every 100 men over the age of 60, six will have prostate cancer before their 70th birthday, according to the CDC.

There’s no absolute prostate cancer prevention, but evidence suggests diet plays a key role. Keep reading for diet tips and more information.

 

TOMATOES AND OTHER RED FOODS

 

Tomatoes, watermelon, and other red foods owe their bright color to a powerful antioxidant called lycopene. Studies show that men who consume this fruit and tomato-based products have a lower risk of prostate cancer than those who don’t.

Other findings suggest that cooking tomatoes makes it easier for your body to absorb lycopene. The redder the tomato, the better because lycopene accumulates during ripening. That means that pale, store-bought tomatoes that are picked too early have less lycopene than vine-ripened tomatoes.

 

THE POWER OF FRUIT AND VEGGIES

Nutrients and vitamins contained in fruits and vegetables may lower your risk of getting prostate cancer. Green vegetables contain compounds that help your body break down cancer-causing substances called carcinogens. A nutrient-rich diet may also help slow the spread of cancer.

By eating fruits and vegetables throughout the day, you’ll be less likely to fill up on processed junk food.

 

 

FEAST OF FISH

Fatty acid, known as omega-3, may help reduce your risk of developing prostate cancer. Omega-3 is found in certain fish including sardines, tuna, mackerel, trout, and salmon.

When compared to a high-fat diet, eating a low-fat diet and taking fish oil supplements has been found to slow the growth of prostate cancer cells. It’s easier to treat cancer that hasn’t yet spread outside the prostate.

 

SOYBEAN AND TEA

A nutrient called isoflavones has been linked to a reduced risk of prostate cancer. Isoflavones are found in:

  • tofu (made from soybeans)
  • chickpeas
  • lentils
  • alfalfa sprouts
  • peanuts

Some studies have shown that men who drink green tea, or take green tea extract supplements, have a lower risk of prostate cancer than those who don’t.

 

POUR ANOTHER CUP OF COFFEE

Decades of studies suggest that indulging a serious coffee habit is linked to a decreased risk of fatal prostate cancer:

  • Drinking four to five cupsof coffee every day can lower your chances of fatal and high-grade prostate cancer.
  • Regardless of how many cups you drink overall, every three cups of coffee you drink can reduce your risk of fatal prostate cancer about 11 percent.

This describes a dose-response relationship between prostate cancer and coffee. That means the effect on prostate cancer goes up or down with the amount of coffee you drink. These effects may not extend to someone who only grabs an occasional cup.

However, high doses of caffeine can cause major health issues, such as irregular heartbeat and seizures. According to Mayo Clinic, the daily recommended amount of caffeine for most healthy adults is 400 milligrams — or about 1 1/2 cups.

How coffee is prepared can also be a factor. A study in Norway looked at coffee brewed with a filter, and boiled coffee, which doesn’t use such a filter. Men who drank boiled coffee seemed to have a lower risk of prostate cancer than men who drank coffee prepared another way or not at all.

The chemicals cafestol and kahweol have well-known cancer-fighting abilities. Researchers believe these chemicals are trapped when coffee runs through a paper filter. Boiled coffee may allow these cancer-fighting chemicals to stay in your daily brew

 

THE ROLE OF FAT

Studies indicate a link between animal fats and an increased risk of prostate cancer. In addition to meat, animal fats are found in lard, butter, and cheese. Whenever possible, replace animal-based fats with plant-based fats. 

This, instead of that:

  • olive oil instead of butter
  • fruit instead of candy
  • fresh vegetables instead of prepackaged foods
  • nuts or seeds instead of cheese

Also, overcooking meat produces carcinogens, so be careful not to over-cook your meat.

 

STOP SMOKING

Prostate cancer patients who smoke are more likely to have a recurrence of the disease. Smokers are also more likely to have an aggressive form of prostate cancer.

It’s not too late to quit. When compared with current smokers, prostate cancer patients who quit smoking for more than 10 years had the same mortality risk as those who never smoked.

 

 

CONTROVERSIAL FOODS

 

Folate

Some studies suggest that low folate levels in your blood increase your risk for cancer. Folate is found in a variety of foods, including green vegetables, beans, and orange juice. Increasing your intake of these foods may reduce the risk of prostate cancer. However, supplementing with folic acid, a man-made form of folate, may increase the risk of cancer.

Dairy

Some studies have linked dairy products, or diets high in calcium, with an increased risk of prostate cancer, but this risk is considered minimal.

 

THE IMPORTANCE OF EXERCISE

Too much fat, especially in the middle of your body, is linked to an increased risk of prostate cancer.

Regular exercise can help you maintain a healthy weight. Benefits of exercise include increased muscle mass and better metabolism. Try:

  • walking
  • running
  • bicycling
  • swimming

Exercise doesn’t have to be boring. Vary your routine and invite your friends to participate. You’re more likely to workout if it’s fun.

 

TELL YOUR DOCTOR

Ask your doctor about your risk for developing prostate cancer. Some points to discuss include:

  • what medical screening tests you should have as you age
  • family history of cancer
  • dietary recommendations

Tell your doctor if you’re just beginning a new exercise program, or if you have the following symptoms:

  • discomfort anywhere in your pelvic or rectal areas
  • difficulty urinating
  • blood in your urine or semen

 





Live longer with Century Tuna

26 05 2017

Harvard School of Public Health recently led a research that links eating tuna to longer life.

The researchers scanned 16 years of data from about 2,700 Americans (ages 65 and above) who are generally healthy.  To provide the best assessments of the potential effects of dietary consumption of fish, those taking supplements like fish oil were excluded from the test group.

It was found that participants with higher levels of omega-3 fatty acids scored 27 percent lower in over-all risk of dying and 35 percent lower in dying from heart disease vs. their counterparts who had lower levels in their blood. They also had the lowest risk of mortality from any cause, and lived an average of 2.2 years longer than those with low levels of omega-3 in their system.

Omega-3 fatty acids are found mainly in fish like salmon, tuna, halibut, sardines, herring and mackerel. These sources are rich in docosahexaenoic acid (DHA) which is most strongly related to lower risk of coronary heart disease death; eicosapentaenoic acid (EPA) which is most strongly linked to lower risk of nonfatal heart attack; and docosapentaenoic acid (DPA) which is most strongly linked with lower risk of dying from a stroke.

The study recognizes the importance of adequate omega-3 levels for cardiovascular health, and suggests that later in life these benefits could actually extend one’s remaining years.

Luckily, it’s easy to get a healthy dose of Omega 3 today. Thanks to Century Tuna Flakes in Oil, the leading canned tuna brand in the Philippines. It has the highest level of Omega 3 from Century and has no preservatives. More than being healthy, Century Tuna is also delicious. Bet you didn’t know that eating Century Tuna can actually help you live longer.





IYC 2017

15 05 2017

“Para magkaroon kayo ng katapangan at tatag sa pananampalataya magaral kayo ng Salita ng Dios. Kahit halimbawa, wala kayong pagnanasang maging manggagawa, magaral kayo ng Biblia, Be sure na bawat araw agawin ninyo doon sa inyong, titingin sa computer, pagtetext, umagaw kayo ng kalahati o isang oras, araw araw magbasa kayo ng biblia mga kabataan. Pwede ba yon? kasi minsan naglalaro kayo ng games inaabot kayo ng 3, 4 na oras o kaya nakikipagtext kayo, inaabot kayo 2 oras, 3 oras. Alisin ninyo yung isang oras maglagay kayo ng Application ng Biblia sa cellphone ninyo. Araw araw magbigay kayo kahit isang oras lang, parang panalangin nyo na yon ng pagtulong sa akin na magbasa kayo ng Biblia, pag nagbabasa kayo para nyong sinasabi sa isip nyo “Tinutulungan ko na si Bro Eli na maturuan kayo ng kabutihan.” 1 oras lang magbasa kayo ng biblia umpisahan nyo sa Bagong Tipan sa Mateo tapos balik kayo sa Genesis yun ang gawin ninyo mga kabataan baka sakali sa pagbabasa nyo ng Biblia makilos ang espiritu ng Dios, makilos kayo para magkaroon kayo ng hilig na magtanda at ipangaral yung Salita ng Dios at higit sa lahat wag nyong kakalimutan ang pananalangin bago matulog, pagkagising, bago kumain, bago magbyahe at ipanalangin ninyo ang inyong mga magulang, ang mga manggagawa, ang mga kapatid sa iglesia, Ipanalangin nyo kami tapos ay pagsikapan nyong makagawa ng mabuti bilang kabataan. Lahat ng naiintindihan nyong mabuti, pagsikapan nyong magawa at hindi kayo pababayaan ng Dios na masuong sa masasama, maging biktima ng masasama, maging biktima ng karahasan at higit sa lahat mga kapatid huwag kayong makakalimot na dumalo sa pagkakatipon, lagi kayong dumalo sa lahat ng pagkakatipon, pakikinabangan nyo yan. Samantalang bata pa kayo magisip kayong makapaglingkod sa Dios, magmahal sa magulang, gumalang. “Sapagka’t yon ang unang utos na may pangako.”

-Bro. Eli Soriano





After work, is what determines your future! Spend one hour per day doing these 5 things and your life will change forever

12 05 2017

You finish work at 6 pm, go to bed at 12 midnight.

Within these six hours, how do you spend them?

Watching TV?

In fact, the activities you do between 6 am and 12 midnight,

the importance of it is beyond your imagination.

Too many people believe that, your career is determined by the 8 hours of hard work and effort you put at work, and your future and career progression depend on the boss and the company. But the reality is that for most people, this thing, you are on your own…..

 

Read on…

 

“Cultivation”, it’s forever dependent by yourself.

If you found yourself not progressing in life, you cannot blame and put the responsibility on your company for not grooming you

 

 

  1. What you do every night is important

My major in college was marketing, but I expect to become a designer.

So I practiced day and night,

picking up some freelance work to improve my design skills.

It took me a long time.

When I became a boss, I no longer need to involve myself in design work,

So I went back to the Marketing field.

Every day, when my children are sleeping,

I began learning to gain more knowledge, this again took me a long time,

But I begin to realise my returns.

 

If I rely on my working hours to gain skills,

then I will never have become a creative director and a product manager,

or like today, teaching MBA students on Marketing.

What I rely on, is myself giving myself “lessons”.

And the most successful people I knew, walked the same path as I am.

I have a friend who is a History graduate,

but he is interested in technical sales,

In the day, he does telemarketing, at night he learns how to code,

Finally, he became the vice president of sales in a startup company.

Now, he’s a CTO.

I have another friend, he received a degree in political science.

But he’s very interested in entrepreneurship.

he learnt a lot of knowledge on how to start up a company,

eventually, he founded a company and sold it,

Now he has reaped the rewards.

 

For them, what they do between 6 pm till 12 midnight,

is what determined their future.

Clearly, we need to balance life and work.

If you have a wife and children, every night, you have to stay with them.

Even if you are single, you also need a reasonable allocation of time to go to the gym, to meet with friends, or be alone to meditate and so on.

Of course, watching movies, playing games is good.

But there are things you do not need to do.

For example, watching the new season of a Netflix drama,

14 hours per week watching television (This is the average amount of time watching television).

 

The time spent playing the game Candy Crush.

 

Or spending time stalking your high school alumni on Facebook,

it does not seem to be good.

So what should you do?

 

  1. Read more, anything will do!

My college mentor was born in Alabama,

A poor African family.

He was admitted to West Point Military Academy, and he became the first person in the family to go college.

Before going to Havard for his MBA, he’s a trained officer.

When I met him, he has already developed his career in the city of Colorado Springs.

 

I asked him, what’s his biggest success?

He replied, because he kept the habit of reading,

and he never stopped.

He believed that if you want to get what you want in life,

knowledge is the key.

He often asked his interviewees what book are they reading now,

the excellent ones can give an answer immediately.

Reading can give you a good headstart,

this is often what your peers cannot obtain.

Compared to others,

you are more likely to know other industries strategies and tactics,

and that may be helpful to your company.

 

You can transfer your knowledge within the organization,

create new possibilities for your company.

Moreover, your conversation topics will become more interesting.

 

Anthony Robbins said:

“If you spend one hour a day to learn about a topic,

a year later, in this regard,

the knowledge you gain will be more than 99.999% of the world’s people.”

Even if you have 30 minutes every night,

each week you can easily read a book.

You may not be an expert, but I promise,

you’ll know more than what your peers know.

 

  1. Do some projects

You can apply the knowledge learnt to real work scenario,

this is only an ideal state.

If your company did not give you this opportunity,

create opportunities for yourself.

You can do some volunteer projects, start a website. They can bring you fame.

Working with a team,

you’ll understand how things work.

In the practical application of the industry,

and how it ultimately affect actual customers.

You’ll learn how to perform the task and meet deadlines,

and get feedbacks on what you are doing,

and benefit from it.

 

When you are not strong enough, these experience may not have any value to you.

But you are still a novice.

these experiences are far more valuable than the miserable pay you are getting.

If you can really convince others of your pockets of fruits of labour,

Then go try it. But do not let these private jobs affect your work.

 

  1. Actively build your connections

In your career path,

a strong network of connections will make everything accelerate.

If you have not set up your own personal connections,

you’ll need to divide a portion of your time to do this.

A strong network of relationships, can enable you contact smart friends, and learn their opinions get information and knowledge that are difficult to obtain help the company look for more potential partners or income generating opportunities Go get to know your work colleague or boss…..

 

If you are an entrepreneur,

your network connections will be your early customers,

your staffs are a source of capital

rather than go home, or going to a bar,

you should find some inner circles.

There are many small groups which are highly relevant to your career.

You should try to integrate into these circles.

Every week, you can drink coffee together with new friends,

go drinking or have breakfast.

 

You can also look into everyone’s career developments on LinkedIn.

And establish a network with mentors in those professional industries.

They may be your next job employer, who knows?

Your connections will be your most powerful asset in the workplace.

Since you have time to watch “The Voice of China”,

you have time to build a social network.

 

  1. The CHANGE of your LIFE starts TONIGHT

6 pm to 12 am, you go home, though physically and mentally tired,

you are free to do anything and do not have to take orders from others.

During this time,

you can switch off like switching off your computer at your workplace, switch off your brain.

But you can also do something,

make you smarter, stronger, have a wider network of people.

From the start tonight, take an hour a day to do these things,

I guarantee that after a year,

your career, and life will change.