control high blood pressure

        Control High Blood Pressure

  • 1. Lose extra pounds and watch your waistline

    Blood pressure often increases as weight increases. Being overweight also can cause disrupted breathing while you sleep (sleep apnea), which further raises your blood pressure.

    Weight loss is one of the most effective lifestyle changes for controlling blood pressure. Losing just 10 pounds (4.5 kilograms) can help reduce your blood pressure.

    Besides shedding pounds, you generally should also keep an eye on your waistline. Carrying too much weight around your waist can put you at greater risk of high blood pressure.

    In general:

    • Men are at risk if their waist measurement is greater than 40 inches (102 centimeters).
    • Women are at risk if their waist measurement is greater than 35 inches (89 centimeters).

    These numbers vary among ethnic groups. Ask your doctor about a healthy waist measurement for you.

    2. Exercise regularly

    Regular physical activity — at least 30 minutes most days of the week — can lower your blood pressure by 4 to 9 millimeters of mercury (mm Hg). It’s important to be consistent because if you stop exercising, your blood pressure can rise again.

    If you have slightly high blood pressure (prehypertension), exercise can help you avoid developing full-blown hypertension. If you already have hypertension, regular physical activity can bring your blood pressure down to safer levels.

    The best types of exercise for lowering blood pressure include walking, jogging, cycling, swimming or dancing. Strength training also can help reduce blood pressure. Talk to your doctor about developing an exercise program.

    3. Eat a healthy diet

    Eating a diet that is rich in whole grains, fruits, vegetables and low-fat dairy products and skimps on saturated fat and cholesterol can lower your blood pressure by up to 14 mm Hg. This eating plan is known as the Dietary Approaches to Stop Hypertension (DASH) diet.

    It isn’t easy to change your eating habits, but with these tips, you can adopt a healthy diet:

    • Keep a food diary. Writing down what you eat, even for just a week, can shed surprising light on your true eating habits. Monitor what you eat, how much, when and why.
    • Consider boosting potassium. Potassium can lessen the effects of sodium on blood pressure. The best source of potassium is food, such as fruits and vegetables, rather than supplements. Talk to your doctor about the potassium level that’s best for you.
    • Be a smart shopper. Read food labels when you shop and stick to your healthy-eating plan when you’re dining out, too.

    4. Reduce sodium in your diet

    Even a small reduction in the sodium in your diet can reduce blood pressure by 2 to 8 mm Hg.

    The effect of sodium intake on blood pressure varies among groups of people. In general, limit sodium to less than 2,300 milligrams (mg) a day or less. However, a lower sodium intake — 1,500 mg a day or less — is appropriate for people with greater salt sensitivity, including:

    • African-Americans
    • Anyone age 51 or older
    • Anyone diagnosed with high blood pressure, diabetes or chronic kidney disease

    To decrease sodium in your diet, consider these tips:

    • Read food labels. If possible, choose low-sodium alternatives of the foods and beverages you normally buy.
    • Eat fewer processed foods. Only a small amount of sodium occurs naturally in foods. Most sodium is added during processing.
    • Don’t add salt. Just 1 level teaspoon of salt has 2,300 mg of sodium. Use herbs or spices to add flavor to your food.
    • Ease into it. If you don’t feel you can drastically reduce the sodium in your diet suddenly, cut back gradually. Your palate will adjust over time.

    5. Limit the amount of alcohol you drink

    Alcohol can be both good and bad for your health. In small amounts, it can potentially lower your blood pressure by 2 to 4 mm Hg.

    But that protective effect is lost if you drink too much alcohol — generally more than one drink a day for women and for men older than age 65, or more than two a day for men age 65 and younger. One drink equals 12 ounces of beer, five ounces of wine or 1.5 ounces of 80-proof liquor.

    Drinking more than moderate amounts of alcohol can actually raise blood pressure by several points. It can also reduce the effectiveness of blood pressure medications.


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24 Nov Tips to Help Safeguard Your Online Privacy

online privacy

   Online Privacy

  • Turn on Private Browsing
  • Hide your IP address
  • Remember to log out
  • Stay updated on privacy policies
  • Use startpage instead of google
  • Revealing location info
  • Beware of open Wi-Fi hotspots

Justified paranoia

You might not think you have anything to hide, but that doesn’t mean you shouldn’t enjoy the benefits of online privacy. Some of these recommendations are a real hassle to live with — I’m well aware. It’s a lot easier to shove your fingers in your ears, and pretend like the NSA and your ISP aren’t watching every move you make. But what you browse is your business, and your business alone. Now is the time to stand up for yourself, and take back your privacy.


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eat n go deploys tams

Eat n go Deploys TAMS

Eat n Go, one of the leading restaurants in Nigeria dedicated with bringing good service delivery to her customers deploys TAMS HRM solution to enhance efficiency and productivity amongst member staff.

TAMS will remotely manage employee’s time attendance, payroll management/salary processing, shift and leave management as well as other human resources needs.

Furthermore, the salary processing enables direct remittance on salaries and other allowances, thus eliminating the burden of moving cash and facilitating compliance to the CBN’s cashless policy.

TAMS’ time-tested attendance, HRM, payroll and related functionalities enjoy acclaim across different sectors and business sizes as it saves organizations the burden of time theft, loss of productivity and

As we in TAMS, we are building our reputation on your satisfaction.

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cutting costs biometric

Cutting costs Biometric

Mr. Hyginus Ibeneme owns a thriving business. His profit margin looked good in spite of the lackadaisical attitude of his staff, so he felt he didn’t need to be bothered. That was until he hired an external auditor who revealed he was actually losing so much due to factors he failed to pay attention to like employee punctuality, on-time delivery and completion of tasks.

In true business sense, a place of work- be it an office, factory or any other organization- is not just a set up where people get paid for their presence for a few hours. Salaries and wages are rewards for work done and the amount of work completed reflects employees’ productivity. Ultimately, the level of employees’ productivity in any organization is largely responsible for the profit making ability of the organization and its survival in the long run.

It is the responsibility of the entrepreneur or manager to find the most effective ways of getting the best out of the workforce beyond recruiting the best and most qualified people for the task at hand. To enhance employee productivity and performance, however, a number of factors have to be considered. One of such is putting an objective and fair system of determining who was at work or their duty post and who did their jobs on time.

Most companies today are looking for any break they can find to cut costs and boost profits. Salary cuts, expense cuts and staff rationalization are some of the most popular tactics. Interestingly, an overlooked but highly effective method is tracking time and attendance. It plugs the gaps that are easily taken advantage of by employees.

To be continued.

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10 Nov Internet Scam Preventive Tips To Prevent Malicious Users

internet scam preventive tips

Internet Scam Preventive Tips

Avoid common scams encountered on malicious web sites and those sent through fraudulent e-mails (known as “phishing”) such as:

  • Any email asking you to confirm your user name or password or to update your credit card information
  • Online auctions
  • General merchandise sales
  • Foreign money offers and transfers
  • Internet access services
  • Information audit services
  • Work-at-home offers
  • Advanced free loans
  • Credit card offers
  • Business opportunities
  1. Spot imposters. Scammers often pretend to be someone you trust, like a government official, a family member, a charity, or a company you do business with. Don’t send money or give out personal information in response to an unexpected request — whether it comes as a text, a phone call, or an email.
  2. Do online searches. Type a company or product name into your favorite search engine with words like “review,” “complaint” or “scam.” Or search for a phrase that describes your situation, like “IRS call.” You can even search for phone numbers to see if other people have reported them as scams.
  3. Don’t believe your caller ID. Technology makes it easy for scammers to fake caller ID information, so the name and number you see aren’t always real. If someone calls asking for money or personal information, hang up. If you think the caller might be telling the truth, call back to a number you know is genuine.
  4. Don’t pay upfront for a promise. Someone might ask you to pay in advance for things like debt relief, credit and loan offers, mortgage assistance, or a job. They might even say you’ve won a prize, but first you have to pay taxes or fees. If you do, they will probably take the money and disappear.
  5. Consider how you pay. Credit cards have significant fraud protection built in, but some payment methods don’t. Wiring money through services like Western Union or MoneyGram is risky because it’s nearly impossible to get your money back. That’s also true for reloadable cards like MoneyPak, Reloadit or Vanilla. Government offices and honest companies won’t require you to use these payment methods.
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10 Nov Human Resource Management Made Easy

hrm made easy

HRM Made Easy

The HR Manager of Spectacular Resources, Mrs. Abigail Olu-Johnson, like many other human resource managers, is inundated with a variety of documents, files and correspondences due to the nature of her job. Salaries must be paid as and when due. Medical contingencies and sick leave have to be given urgent attention. Trainings and staff development must not be ignored. Indeed, her workload is heavy.

Although she has a team of five associates and administrative staff, she still struggles to meet deadlines or get meaningful work done before the hustle and bustle of end of month rituals. Then technology came to her rescue.

Technology has made it easier for Mrs. Olu-Johnson and other forward-looking human resource managers to move from archaic and burdensome methods of attending to issues to using technology to organize and deliver service in a timely manner.

Without a doubt, organizations of all sizes are faced with the challenge of managing employee attendance, payroll remittance, statutory pension and other deductions, among many others, but with the use of technology, errors associated with such tasks have become a thing of the past.

The award-winning TAMS human resource management technology helps to manage your employees from recruitment to retirement with, among others:

  • Web-based attendance solution
  • Employees Information Management
  • Shift Management and Task Scheduler
  • Multi-user Privilege and Multi-Location Access
  • Leave and Exemption Management
  • Loan Management
  • Payroll & Remittance Management (NIBBS Integration)
  • Productivity Assessment
  • Comprehensive Attendance Management
  • TAMS Mobile Integration, etc.

For precise human resource management solutions, contact us today at TAMS Nigeria for free consultation on the best solutions for the type and size of your organization.

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10 Nov Access Control Tips For Implementation

access control tips

Access Control Tips

Here are some helpful tips you should know when planning, purchasing and implementing an access control system:

Establish an in-house consulting team to help determine your access control system requirements. It is important to implement a system that meets the demands of your building occupants and matches your corporate culture without sacrificing security. If the system is too restrictive or too technical and complicated, it is more likely to be compromised or misused by the very people it was designed to protect. By considering input from various department personnel in the decision making process, it will increase your chances of implementing a system that will benefit everyone’s safety and security. Your security consultant should listen carefully to your consulting team and provide expert advice on how to address their security needs.

Allow for future requirements and changes in technology. By simply replacing your current system with an updated one, you may be missing the opportunity to re-evaluate your facility’s security needs and overlooking better technology to meet them. There are many new components with the technology to work with both older and newer access devices and cards, providing cost savings and greater flexibility. It is important to know that access card technology is constantly changing and evolving, replacing bar code and magnetic strip technology with smart cards and near field communication devices. So when considering an upgrade, you will want to install an access reader that is compatible with these emerging technologies.

Be sure to plan for and comply with building codes. Failure to comply with building codes can be a major cause for project delays and cost overruns. Fire codes usually require that access control systems be compatible with life safety automation systems, like fire alarms and emergency exits. If these code requirements are not planned for early in the design process, it can have a devastating impact on the budget and schedule to try to meet them later on in the installation process.

Choose compatible hardware and software technology. There are a number of access control devices on the market today. Since most access control devices rely on your network to transmit data, it is important to select one that is compatible with your current IT infrastructure. Take the time to review system requirements and test the equipment to be sure it is compatible and doesn’t strain your network capacity. If you don’t have an in-house IT professional, it is a good idea to seek the advice of an IT expert to help you make these determinations.

Don’t bite off more than you can chew. Relying on your facility manager alone to oversee the design and installation of an access control system may overburden them with the added responsibilities, especially if that person has limited knowledge of the complex technical components required to complete the project. To ensure the job goes smoothly with fewer delays and mistakes, it is best to hire an expert consultant to manage the project and keep the facility manager updated on a regular basis. This investment can save you thousands of dollars in the long run.

Regularly monitor, test and maintain your access control system. Once an access control system is installed, the work doesn’t end there. Because almost every access control system is subjected to human contact on a daily basis and sometimes exposed to the elements, it will degrade over time. To ensure a properly working system requires regular testing and maintenance. Proper system maintenance will decrease liability risks and reduce future repair costs.

Source: http://www.inovech.com/blog/helpful-tips-for-implementing-an-access-control-security-system

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03 Nov Disable Google Chrome Proxy For Better Security

Disable Google Chrome Proxy

Disable Google Chrome Proxy

  • On your computer, open Chrome.
  • At the top right click on the Chrome Menu on the browser toolbar.
  • Select Settings.
  • Click Show Advanced Settings.
  • In the “Network” Section, click Change Proxy Settings. This will open the Internet Properties
  • Under “Local Area Network (LAN) settings”, click on LAN settings.
  • Under “Automatic configuration”, uncheck automatically detect settings.
  • Then Click OK.

If your office connects to the Internet through a corporate network, you need to assign Windows a proxy server for outgoing connections. The proxy server acts as a buffer between your local machines and the Web, storing data content from pages you often access and blocking unwanted content such as malware. If you plan to stop using your corporate network, you no longer need connect to the Internet through a proxy. Disable proxy settings on Google Chrome by disabling your general Windows proxy settings.

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keeping children healthy

Keeping Children Healthy

Make sure your child gets enough sleep.

Make sure your child eats plenty of healthy food and drink water every day.

Keep junk foods to a minimum.

Set a time limit on the amount of time your child spent on the TV.

Keep kids away from smokers.

Promote good personal habits

Properly clean and bandage cuts and scrapes when they occur to prevent infection.

Take them to see a physician for annual checkups and get recommended immunizations.

If they are sick, do not send them to school.

Keep unnecessary stress to a minimum.

Protect your child from hazards inside the home, such as unsafe cleaning products, medicines, swimming pools, sharp tools, and unsafe furnishings.

Teach your child to behave safely

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tams edu improves punctuality


Crescent Schools is one of the fastest growing schools in the city. In an effort to improve students’ performance and participation in all academic and extracurricular activities, the management realized that merely marking registers would not suffice for the growing student population. So, they decided to deploy TAMS EDU, a bespoke biometric attendance solution for the educational sector.

TAMS EDU helps to instill a culture of timeliness in students from a young age by making sure they are in school on time while also helping to ascertain which students are not in school to ensure prompt follow-up.

The technology is easy to use. First, students are enrolled on the system with their fingerprints. The entire enrollment process takes as little as a minute or two per student. When students arrive in the morning, each places a finger on the biometric device sensor to verify his or her identity.  A time stamp is saved on the fingerprint reader and automatically sent to the cloud running the attendance software. The software gathers the attendance data from the fingerprint readers in real time, across one or more locations, and saves it in a database.

This allows administrators to see at a moment’s notice if a student has signed in for the day and whether he or she was on time or not. The purpose is to provide immediate information about which students are in school and those who are not so that staff can immediately follow-up with their parents or guardians.

TAMS EDU also works for transportation and logistics of students where school administrators and bus operators are provided with real-time data of students boarding and disembarking from school buses. This function also ensures that parents are notified via SMS that their ward has arrived safely.


Other features on the solution include school database management for students and staff as well as examination screening to eliminate malpractices.

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