floss your teeth

Facts on Flossing

Brushing is important but it won't remove the plaque and particles of food between your teeth, under the gumline, or under braces. You'll need to floss these spaces at least once a day.

The type of floss you choose depends on how much space you have between your teeth. Dentists usually recommend unwaxed floss because it's thinner and easier to slide through small spaces. However, studies have shown that there is no major difference in the effectiveness based on the type of floss used.

With any floss, you should be careful to avoid injuring your gums. Follow these instructions:

• Carefully insert the floss between two teeth, using a back and forth motion. Gently bring the floss to the gumline, but don't force it under the gums. Curve the floss around the edge of your tooth in the shape of the letter "C" and slide it up and down the side of each tooth.
• Repeat this process between all your teeth, and remember to floss the back sides of your back teeth.

Wash Your Hand

Wash your hand correctly

Here's how to scrub those germs away.

1. Wash your hands in warm water. Make sure the water isn't too hot for little hands.
2. Use soap and lather up for about 10 to 15 seconds. Make sure you get in between the fingers and under the nails where uninvited germs like to hang out. And don't forget the wrists!
3. Rinse and dry well with a clean towel.

To minimize the germs passed around your family, make frequent hand washing a rule for everyone, especially:

• before eating and cooking
• after using the bathroom
• after cleaning around the house
• after touching animals, including pets
  
• before and after visiting or taking care of any sick friends or relatives
• after blowing one's nose, coughing, or sneezing
• after being outside
  

Don't underestimate the power of hand washing! The few seconds you spend at the sink could save you trips to the doctor's office.

Salto Angel

The Natives in Venezuela had known about the "Salto Angel" since the beginning of time. Then United States pilot Jimmie Angel was flying over the area in 1935 when he landed on the top of a lone mountain in search of gold. His plane got stuck in the boggy jungle on top of the mountain and he noticed a pretty impressive waterfall plunging thousands of feet down. He wasn't too happy about the 11 mile hike back to civilization, and his plane remained stuck and rusting upon the mountain as a monument to his discovery. Soon the whole world would know about the falls, which came to be known as Angel Falls, after the pilot who "discovered" them. This is the nformation about thi waterfall.

Country: Venezuela
Location: Canaima National park
River: Gauja (Rio Gauya), tributary of Rio Churún. The last in turn is tributary of Rio Caroni. The name - Gauja - to the river has been given by Latvian Alejandro Laime, who was the first to reach this waterfall by land. The other Gauja river is located in Latvia - in fact it is among the most beautiful rivers of Latvia. Often there is made mistake by telling that this waterfall is on Rio Churún.
Height: 979 m
Other information: At the lower part the waterfall is 150 m wide. Europeans discovered the waterfall in 1935. Waterfalls is named after James Angel - American adventurer, who had to make an emergency landing with his plane nearby in 1937.

How to Exercise Your Eyes

We all know how important it is to keep our bodies fit by doing things like going to the gym, jogging, and swimming. But, did you know that you can exercise your eyes as well? Eye exercising will keep your eyes healthy and help minimize eyestrain.

1. Sit comfortably on a chair. Rub your hands together until they feel warm. Close your eyes and cover them lightly with your cupped palms. Avoid applying pressure on your eyeballs. Place your palms so that the nose remains uncovered, and the eyes remain behind the slight hollow of the palms.
2. Close your eyes tightly for 3-5 seconds, then open them for 3-5 seconds. Repeat this 7 or 8 times.
3. Sit and relax. Roll your eyes clockwise, then counter-clockwise. Repeat 5 times, and blink in between each time.
4. Hold a pencil in front of you at arm's length. Move your arm slowly to your nose, and follow the pencil with your eyes until you can keep it in focus. Repeat 10 times.
5. Look in front of you at the opposite wall and pretend that you are writing with your eyes, without turning your head. It may seem difficult at first, but with a bit of practice it is really fun. The bigger the letters, the better the effect.
6. Imagine that you are standing in front of a really big clock. Look at the middle of the clock. Then look at any hour mark, without turning your head. Look back at the center. Then look at another hour mark. Do this at least 12 times. You can also do this exercise with your eyes closed.
7. Focus on an object in the distance (as far as possible) with a low contrasting background. Do this for a few minutes every half hour or so. This does not improve your vision, nor does any other technique. It can, however, maintain your best eyesight level during the day and prevent significant further vision deterioration.

Secondhand Smoke

Second-hand smoke contains over 4000 chemicals and is a mix of mainstream smoke exhaled by smokers and sidestream smoke emitted from the tips of burning cigarettes. Second-hand smoke is also known as passive smoke or environmental tobacco smoke (ETS).

# Short exposures to secondhand smoke can cause blood platelets to become stickier, damage the lining of blood vessels, decrease coronary flow velocity reserves, and reduce heart rate variability, potentially increasing the risk of heart attack.


# Secondhand smoke exposure causes disease and premature death in children and adults who do not smoke. Secondhand smoke contains hundreds of chemicals known to be toxic or carcinogenic, including formaldehyde, benzene, vinyl chloride, arsenic ammonia and hydrogen cyanide.


# Secondhand smoke causes almost 50,000 deaths in adult nonsmokers in the United States each year, including approximately 3,400 from lung cancer and 22,700-69,600 from heart disease.


# Nonsmokers exposed to secondhand smoke at work are at increased risk for adverse health effects. Levels of secondhand smoke in restaurants and bars were found to be 2 to 5 times higher than in residences with smokers and 2 to 6 times higher than in office workplaces.


# Workplace productivity was increased and absenteeism was decreased among former smokers compared with current smokers.


# Secondhand smoke is especially harmful to young children. Secondhand smoke is responsible for between 150,000 and 300,000 lower respiratory tract infections in infants and children under 18 months of age, resulting in between 7,500 and 15,000 hospitalizations each year, and causes 430 sudden infant death syndrome (SIDS) deaths in the United States annually.


# Secondhand smoke exposure may cause buildup of fluid in the middle ear, resulting in 790,000 physician office visits per year.10 Secondhand smoke can also aggravate symptoms in 400,000 to 1,000,000 children with asthma.



# Research indicates that private research conducted by cigarette company Philip Morris in the 1980s showed that secondhand smoke was highly toxic, yet the company suppressed the finding during the next two decades.

CAN'T SLEEP?

Nothing is more frustrating than not being able to sleep.Your mind is racing, going over everything that happened today. Night noises keep you awake. What can you do? There are things you can do! Read on and learn some new tricks to sleep well. These tips are also known as "Sleep Hygiene."

• Sleep only when sleepy

This reduces the time you are awake in bed.

• If you can't fall asleep within 20 minutes, get up and do something boring until you feel sleepy

Sit quietly in the dark or read the warranty on your refrigerator. Don't expose yourself to bright light while you are up. The light gives cues to your brain that it is time to wake up.

• Don't take naps

This will ensure you are tired at bedtime. If you just can't make it through the day without a nap, sleep less than one hour, before 3 pm.

• Get up and go to bed the same time every day

Even on weekends! When your sleep cycle has a regular rhythm, you will feel better.

• Refrain from exercise at least 4 hours before bedtime

Regular exercise is recommended to help you sleep well, but the timing of the workout is important. Exercising in the morning or early afternoon will not interfere with sleep.

• Develop sleep rituals

It is important to give your body cues that it is time to slow down and sleep. Listen to relaxing music, read something soothing for 15 minutes, have a cup of caffeine free tea, do relaxation exercises.

• Only use your bed for sleeping

Refrain from using your bed to watch TV, pay bills, do work or reading. So when you go to bed your body knows it is time to sleep. Sex is the only exception.

• Stay away from caffeine, nicotine and alcohol at least 4-6 hours before bed

Caffeine and nicotine are stimulants that interfere with your ability to fall asleep. Coffee, tea, cola, cocoa, chocolate and some prescription and non-prescription drugs contain caffeine. Cigarettes and some drugs contain nicotine. Alcohol may seem to help you sleep in the beginning as it slows brain activity, but you will end end up having fragmented sleep.

• Have a light snack before bed

If your stomach is too empty, that can interfere with sleep. However, if you eat a heavy meal before bedtime, that can interfere as well. Dairy products and turkey contain tryptophan, which acts as a natural sleep inducer. Tryptophan is probably why a warm glass of milk is sometimes recommended.

• Make sure your bed and bedroom are quiet and comfortable

A hot room can be uncomfortable. A cooler room along with enough blankets to stay warm is recommended. If light in the early morning bothers you, get a blackout shade or wear a slumber mask.

SKYPE????

Skype is software that allows users to make telephone calls over the Internet. Calls to other users of the service and to free-of-charge numbers are free, while calls to other landlines and mobile phones can be made for a fee. Additional features include instant messaging, file transfer and video conferencing.

It was created by entrepreneurs Niklas Zennström, Janus Friis, and a team of software developers based in Tallinn, Estonia. The Skype Group has its headquarters in Luxembourg, with offices in London, Tallinn, Tartu, Stockholm, Prague, and San Jose.

I think, in UMP everyone use this software to communicate with other. We can send messages, make a call and also send file to the other. I also use this software to communicate with my friend and family.