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In the lighter mood: Daily Habits that are Bad for your Heart



While a healthy heart is something we all want to have, cardiovascular disease affects more than 1 in 3 adults in the US. Thankfully, adopting some simple, everyday habits can make a big difference in how healthy your heart is. Let’s take a look at 16 daily habits that are bad for your heart, as well as how to avoid them.

Healthy Heart

1. Watching too much television

Even if you exercise regularly, sitting for hours on end increases your risk of a heart attack or stroke. The lack of movement may affect blood levels of fats and sugars. So, spare your heart and walk around periodically, making it a point to stand up for certain activities too.

2. Leaving stress, hostility and depression unchecked

How you handle your emotions can affect your health, and leaving emotions such as stress, resentment and depression unchecked can take a toll on your heart. Rather than bottling up your emotions, talk about your problems. Never underestimate the health benefits of social support and a good laugh every once in a while.

3. Ignoring the snoring

In some cases, snoring may be more than just a minor nuisance. In fact, snoring can be a sign of obstructive sleep apnea, a disorder that is marked by interrupted breathing during sleep, which can cause blood pressure to skyrocket. And while people who are overweight or obese are at a higher risk for sleep apnea, slim people may have it too. So if you snore and often wake up feeling tired, talk with your doctor.

4. Not flossing your teeth

Studies have shown a strong link between gum disease and heart disease. Flossing is essential for preventing gum disease, due to the sticky, bacteria-laden plaque that builds up on the gums over time. Consequently, bacteria may trigger inflammation in the body. Inflammation promotes atherosclerosis (a disease of the arteries, characterized by the deposition of fatty material on their inner walls). Therefore, treating gum disease can improve blood vessel function.


5. Not taking the time to strengthen connections

While some alone time is essential, be sure to take the time to strengthen and build connections with family and friends. People who do so tend to live longer, healthier lives.

6. You have an all-or-nothing mentality

You may dive into exercising with good intentions, then suddenly stop exercising all together. Rather than having an all-or-nothing approach, it is more important to commit to regular exercise and be in it for the long run.

7. Drinking too much alcohol

While a small amount of alcohol may be good for your heart, excessive alcohol consumption has been linked to a greater risk of high blood pressure, high levels of blood fats and heart failure. If you enjoy a drink every now and again, stick to no more than two drinks per day (for men), and no more than one a day (for women). One drink is equivalent to four ounces of wine.

8. Thinking that you are not at risk

Cardiovascular disease, including stroke, heart disease and heart failure claims more lives in the US than any other illness, including cancer.


9. Eating red meat

Red meat is best thought of as an occasional treat as opposed to the foundation of your daily diet. It is high in saturated fat, and recent studies have shown that processed meat such as bacon and hot dogs may increase your risk of cardiovascular disease and colorectal cancer. As a result, aim to have less than 10% of the food in your diet coming from animals and animal products. If, however, you have a hard time parting with beef, choose a lean cut of red meat and limit your intake.

10. Smoking or passive smoking

While the effects of this bad habit may be ingrained in your mind, it is worth repeating. Smoking wreaks havoc on your heart, promotes blood clots and can block blood flow to the heart, also contributing to plaque buildup in the arteries. Smoking is also harmful to those around you. In fact, about 46,000 non-smokers that live with a smoker die from heart disease each year because of secondhand smoke.

11. Skipping or stopping medication

It can be easy to forget to take your meds if you are feeling fine. High blood pressure is called the silent killer because you don’t feel it, but feeling well is no justification for stopping taking your pills.

12. A diet low in fruits and vegetables

A heart-healthy diet is a plant-based diet. Stock up on fruits and vegetables, nuts, whole grains, low-fat dairy and protein. Studies have shown that people who eat more than five servings of fruit and vegetables a day have about a 20% lower risk of heart disease and stroke than people who eat less than three servings per day.

13. Not paying attention to physical symptoms

If your chest feels like it has excess pressure on it, or you feel out of breath after climbing a single flight of stairs (particularly if you used to walk up without a problem) it’s time to check in with your doctor. ‘Time is muscle’, so the quicker you get treated for possible trouble, the less likely you are to have permanent damage to your heart muscle.

14. Snacking on too much salt

High blood pressure is a major risk factor for stroke, kidney failure and a heart attack. It is therefore essential that you keep salt to a minimum. In fact, most of us should keep our sodium intake below 2,300 milligrams a day, but if you have high blood pressure or are over 50, your salt intake should be cut back to 1,500 milligrams. Avoid junk food and be sure to read the labels for sodium content.

15. Eating empty calories

Foods high in sugar, fat and oil should be avoided, not only because they deliver calories, they also have very few, if any, nutrients your body can use. Therefore a diet that is full of empty calories increases the risk of obesity and diabetes. Rather, opt for foods that are rich in nutrients – vegetables, fruits, whole grains, seafood, eggs, beans and peas and unsalted nuts and seeds, as well as lean meats and poultry, fat-free and low-fat milk.

16. Not drinking enough coffee

A new study has found that consuming a moderate amount of coffee could lower the risk of clogged arteries. The study found that people who drank coffee had a lower risk of having calcium deposits in their coronary arteries (vessels that bring oxygenated blood to the heart muscle) – an indicator of heart disease.


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WAIVER CESSATION: Igbokwe urges NIMASA to evolve stronger collaboration with Ships owners



…Stresses the need for timely disbursement of N44.6billion CVFF***

Highly revered Nigerian Maritime Lawyer, and Senior Advocate of Nigeria (SAN), Mike Igbokwe has urged the Nigeria Maritime Administration and safety Agency (NIMASA) to partner with ship owners and relevant association in the industry to evolving a more vibrant merchant shipping and cabotage trade regime.

Igbokwe gave the counsel during his paper presentation at the just concluded two-day stakeholders’ meeting on Cabotage waiver restrictions, organized by NIMASA.

“NIMASA and shipowners should develop merchant shipping including cabotage trade. A good start is to partner with the relevant associations in this field, such as the Nigeria Indigenous Shipowners Association (NISA), Shipowners Association of Nigeria (SOAN), Oil Trade Group & Maritime Trade Group of the Nigerian Association of Chambers of Commerce, Industry, Mines and Agriculture (NACCIMA).

“A cursory look at their vision, mission and objectives, show that they are willing to improve the maritime sector, not just for their members but for stakeholders in the maritime economy and the country”.

Adding that it is of utmost importance for NIMASA to have a through briefing and regular consultation with ships owners, in other to have insight on the challenges facing the ship owners.

“It is of utmost importance for NIMASA to have a thorough briefing and regular consultations with shipowners, to receive insight on the challenges they face, and how the Agency can assist in solving them and encouraging them to invest and participate in the maritime sector, for its development. 

“NIMASA should see them as partners in progress because, if they do not invest in buying ships and registering them in Nigeria, there would be no Nigerian-owned ships in its Register and NIMASA would be unable to discharge its main objective.

The Maritime lawyer also urged NIMASA  to disburse the Cabotage Vessel Financing Fund (CVFF)that currently stands at about N44.6 billion.

“Lest it be forgotten, what is on the lips of almost every shipowner, is the need to disburse the Cabotage Vessel Financing Fund (the CVFF’), which was established by the Coastal and Inland Shipping Act, 2003. It was established to promote the development of indigenous ship acquisition capacity, by providing financial assistance to Nigerian citizens and shipping companies wholly owned by Nigerian operating in the domestic coastal shipping, to purchase and maintain vessels and build shipping capacity. 

“Research shows that this fund has grown to about N44.6billion; and that due to its non-disbursement, financial institutions have repossessed some vessels, resulting in a 43% reduction of the number of operational indigenous shipping companies in Nigeria, in the past few years. 

“Without beating around the bush, to promote indigenous maritime development, prompt action must be taken by NIMASA to commence the disbursement of this Fund to qualified shipowners pursuant to the extant Cabotage Vessel Financing Fund (“CVFF”) Regulations.

Mike Igbokwe (SAN)

“Indeed, as part of its statutory functions, NIMASA is to enforce and administer the provisions of the Cabotage Act 2003 and develop and implement policies and programmes which will facilitate the growth of local capacity in ownership, manning and construction of ships and other maritime infrastructure. Disbursing the CVFF is one of the ways NIMASA can fulfill this mandate.

“To assist in this task, there must be collaboration between NIMASA, financial institutions, the Minister of Transportation, as contained in the CVFF Regulations that are yet to be implemented”, the legal guru highlighted further. 

He urged the agency to create the right environment for its stakeholders to build on and engender the needed capacities to fill the gaps; and ensure that steps are being taken to solve the challenges being faced by stakeholders.

“Lastly, which is the main reason why we are all here, cessation of ministerial waivers on some cabotage requirements, which I believe is worth applause in favour of NIMASA. 

“This is because it appears that the readiness to obtain/grant waivers had made some of the vessels and their owners engaged in cabotage trade, to become complacent and indifferent in quickly ensuring that they updated their capacities, so as not to require the waivers. 

“The cessation of waivers is a way of forcing the relevant stakeholders of the maritime sector, to find workable solutions within, for maritime development and fill the gaps in the local capacities in 100% Nigerian crewing, ship ownership, and ship building, that had necessitated the existence of the waivers since about 15 years ago, when the Cabotage Act came into being. 

“However, NIMASA must ensure that the right environment is provided for its stakeholders to build and possess the needed capacities to fill the gaps; and ensure that steps are being taken to solve the challenges being faced by stakeholders. Or better still, that they are solved within the next 5 years of its intention to stop granting waivers”, he further explained. 

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Breaking News: The Funeral Rites of Matriarch C. Ogbeifun is Live



The Burial Ceremony of Engr. Greg Ogbeifun’s mother is live. Watch on the website: and on Youtube: Maritimefirst Newspaper.

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Wind Farm Vessel Collision Leaves 15 Injured



…As Valles Steamship Orders 112,000 dwt Tanker from South Korea***

A wind farm supply vessel and a cargo ship collided in the Baltic Sea on Tuesday leaving 15 injured.

The Cyprus-flagged 80-meter general cargo ship Raba collided with Denmark-flagged 31-meter wind farm supply vessel World Bora near Rügen Island, about three nautical miles off the coast of Hamburg. 

Many of those injured were service engineers on the wind farm vessel, and 10 were seriously hurt. 

They were headed to Iberdrola’s 350MW Wikinger wind farm. Nine of the people on board the World Bora were employees of Siemens Gamesa, two were employees of Iberdrola and four were crew.

The cause of the incident is not yet known, and no pollution has been reported.

After the collision, the two ships were able to proceed to Rügen under their own power, and the injured were then taken to hospital. 

Lifeboat crews from the German Maritime Search and Rescue Service tended to them prior to their transport to hospital via ambulance and helicopter.

“Iberdrola wishes to thank the rescue services for their diligence and professionalism,” the company said in a statement.

In the meantime, the Hong Kong-based shipowner Valles Steamship has ordered a new 112,000 dwt crude oil tanker from South Korea’s Sumitomo Heavy Industries Marine & Engineering.

Sumitomo is to deliver the Aframax to Valles Steamship by the end of 2020, according to data provided by Asiasis.

The newbuild Aframax will join seven other Aframaxes in Valles Steamship’s fleet. Other ships operated by the company include Panamax bulkers and medium and long range product tankers.

The company’s most-recently delivered unit is the 114,426 dwt Aframax tanker Seagalaxy. The naming and delivery of the tanker took place in February 2019, at Namura Shipbuilding’s yard in Japan.

Maritime Executive with additional report from World Maritime News

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ADEBAYO SARUMI: Doyen of Maritime Industry Marks 80th Anniversary, Saturday 

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