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Tehran in Turmoil as Residents Flee Following Trump’s Urgent Warning

The streets of Tehran are rapidly emptying as residents heed an urgent warning from U.S. President Donald Trump, who called for the immediate evacuation  of the Iranian capital amid escalating tensions between Iran and Israel.  Trump’s statement, posted on his Truth Social platform, emphasized that “Iran cannot have a nuclear weapon” and urged the city’s nearly 10 million residents to leave before it was “too late”. His remarks came as Israel intensified its airstrikes on Tehran, targeting key infrastructure and military sites.  Reports indicate that major roads leading out of Tehran are clogged with traffic, as families scramble to find safety. The city’s historic Grand Bazaar has shut down, an unusual move that underscores the severity of the situation. Meanwhile, Iranian authorities insist that “everything is under control” , though no official evacuation order has been issued.  The international community is closely monitoring the crisis, with leaders of the Gro...
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Health and Fitness: How to Stay Healthy and Fit: 5 Simple Tips

                       

Health and fitness are important aspects of our well-being. They can help us prevent diseases, improve our mood, and enhance our quality of life. However, staying healthy and fit can be challenging in our busy and stressful world. Here are five simple tips that can help you achieve your health and fitness goals.

1. Eat a balanced diet. A balanced diet consists of a variety of foods from different food groups, such as fruits, vegetables, grains, protein, and dairy. A balanced diet provides your body with the nutrients it needs to function properly and maintain your immune system. Try to avoid processed foods, added sugars, and trans fats, as they can harm your health and fitness.

2. Drink plenty of water. Water is essential for your body's hydration, digestion, circulation, and temperature regulation. It also helps flush out toxins and waste products from your body. Aim to drink at least eight glasses of water a day, or more if you exercise or sweat a lot.

3. Exercise regularly. Exercise is one of the best ways to improve your health and fitness. It can strengthen your muscles, bones, and joints, boost your metabolism, burn calories, and reduce your risk of chronic diseases. Exercise can also improve your mental health by releasing endorphins, the hormones that make you feel happy and relaxed. Try to do at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise per week, along with some strength training and flexibility exercises.

4. Get enough sleep. Sleep is vital for your health and fitness, as it allows your body and mind to rest and recover from the day's activities. Sleep can also regulate your hormones, appetite, and immune system. Lack of sleep can impair your memory, concentration, mood, and performance. Try to get at least seven to nine hours of quality sleep every night, and avoid caffeine, alcohol, nicotine, and screens before bedtime.

5. Manage your stress. Stress is inevitable in our lives, but it can have negative effects on our health and fitness if we don't cope with it well. Stress can increase your blood pressure, heart rate, blood sugar, inflammation, and cortisol levels. It can also affect your appetite, digestion, sleep, mood, and motivation. To manage your stress effectively, you can try some relaxation techniques such as meditation, breathing exercises, yoga, or massage. You can also seek social support from your friends, family, or professionals if you need help.

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