Tag: histographics

Histographics 2.0 – Why Sleep Is So Important for Fat Loss?

Post author By Author_Joanne_Reed
Post date April 20, 2022
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Why sleep is so important for fat loss - Histographics 2.0

author joanne reed — Why sleep is so important for fat loss - Histographics 2.0

Video transcript

There is no way to sugarcoat this, trying to get rid of the extra fat around your hips, legs and tummy is not a piece of cake! Everyone knowns that diet and exercise will help you shed a few pounds here and there, but did you know that a good night’s sleep is a critical factor in your quest for a leaner and fitter body?

If you want to look better, the most common suggestion is “eat less and move more.” But life is not that simple; between living your life, working, socializing, and exercising, you’re forgetting to sleep enough. Or maybe, more importantly, you don’t realize that sleep is the key to being rewarded for your diet and fitness efforts. Not sleeping enough – less than seven hours of sleep per night – can reduce and undo the benefits of dieting and exercising.

Why the heck nobody before you told me that the secret to weight loss is to sleep longer?! Thank goodness I bumped into this video – sleeping longer to lose weight?! Hhm sounds like a piece of cake to me?!

So, if you want to find out why sleep is so important to fat loss, drop everything you are doing right now to watch this video. And don’t forget to support our new channel by sharing, commenting, and subscribing.

A lot of us have been on a never-ending journey of trying to lose weight. They are countless diets and exercises out there, and plenty of health gurus to preach to you the virtue of their methods compared to others.

When it comes to weight loss, diet and exercise are usually thought of as being the two key factors that will achieve results. But nobody is talking about how important sleep is to your weight loss journey. The recommended sleep duration for adults is seven to nine hours a night, but many people often sleep for less than this.

Why sleep is so important for fat loss – Histographics 2.0. Scriptwriter: Joanne Reed

Typically, the goal for weight loss is to decrease body fat while retaining as much muscle mass as possible. Not obtaining the correct amount of sleep can determine how much fat is lost. Various studies show that shorter sleep patterns may be associated with higher body weight and affect weight loss. For those of you who have been on that journey you will be familiar with talks such as this:

The secret formula to reducing your BMI is a high metabolism + high RMR and low glucose intake. And don’t forget to increase your leptin level whilst keeping your ghrelin level low. Oh, one more thing, make sure that your cortisol level stays low too. That’s it, really!

Did you get that? The only thing to remember is: low BMI, high RMR, Low glucose, high leptin, and low ghrelin & watch your cortisol?!

I can hear most of you say: Of course, I didn’t get that?! I am not a biologist!

All right, let me unpack this for you.

The Body Mass Index (BMI) is a measure that uses your height and weight to work out if your weight is healthy. The BMI calculation divides an adult’s weight in kilograms by their height in meters squared. For adults, an ideal BMI is in the 18.5 to 24.9 range. If your BMI is below 18.5 – you’re in the underweight range. Between 18.5 and 24.9 – you’re in the healthy weight range. Between 25 and 29.9 – you are in the overweight range. Between 30 and 39.9 – you’re in the obese range.

While we often think of appetite as simply a matter of stomach grumbling, it’s controlled by neurotransmitters, which are chemical messengers that allow neurons (nerve cells) to communicate with one another.

The neurotransmitters ghrelin and leptin are thought to be central to appetite. Ghrelin promotes hunger, and leptin contributes to feeling full. The body naturally increases and decreases the levels of these neurotransmitters throughout the day signaling the need to consume calories. So, you need to control leptin and ghrelin to successfully lose weight, but sleep deprivation makes that nearly impossible. Studies have found that sleeping less than six hours triggers the area of your brain that increases your need for food while also depressing leptin and stimulating ghrelin.

There are several reasons why shorter sleep may be associated with higher body weight and affect weight loss. These include changes in metabolism, appetite, and food selection. This means, that in the long term, sleep deprivation may lead to weight gain due to these changes in appetite. So, getting a good night’s sleep should be prioritized.

Reduced sleep has also been shown to have an impact on food selection and the way the brain perceives food. Researchers have found that the areas of the brain responsible for reward are more active in response to food after sleep loss when compared to people who had good sleep. This could explain why sleep-deprived people snack more often and tend to choose carbohydrate-rich foods and sweet-tasting snacks, compared to those who get enough sleep.

If that’s not enough, scientists discovered that when you don’t sleep enough, your cortisol levels rise. This is the stress hormone that is frequently associated with fat gain. Cortisol also activates reward centers in your brain that make you want food. At the same time, the loss of sleep causes your body to produce more ghrelin. A combination of high ghrelin and cortisol shut down the areas of your brain that leave you feeling satisfied after a meal, meaning that you feel hungry all the time; and that is where you enter the danger zone called “comfort eating.”

Metabolism is a chemical process in which the body converts what we eat and drink into energy needed to survive. All our collective activities from breathing to exercising and everything in between are part of metabolism. Many studies have shown that sleep deprivation (whether due to self-induction, insomnia, untreated sleep apnea, or other sleep disorders) commonly leads to metabolic dysregulation. Poor sleep is associated with increased oxidative stress, glucose (blood sugar) intolerance (a precursor to diabetes), and insulin resistance.

Your Resting Metabolic Rate (RMR) is the number of calories your body burns when at rest. It’s affected by many factors, such as age, weight, height, sex, and muscle mass. Studies have shown that sleep deprivation reduces your RMR. Poor quality sleep may also decrease muscle synthesis, which may lower RMR.

Sleep duration also influences metabolism, particularly glucose (sugar) metabolism. When food is eaten, our bodies release insulin, a hormone that helps to process the glucose in our blood. However, sleep loss can impair our bodies’ response to insulin, reducing its ability to uptake glucose. We may be able to recover from the occasional night of sleep loss, but in the long term, this could lead to health conditions such as obesity and type 2 diabetes.

An excess of glucose (both from increased intake and a reduced ability to uptake into the tissues) could be converted to fatty acids and stored as fat. Collectively, this can accumulate over the long term, leading to weight gain.

The good news is that you can fix this with exercise.

Did you really think that it was going to be that easy?! That you could just sleep through your weight-loss journey without breaking a sweat?! NO WAY. It is time to wake up, put your sports gear on, and off you go.

No matter what your fitness goals are, having some muscle on your body is important. Muscle is the enemy of fat – it helps burn fat and stay young. Research has shown that exercise training may protect against the metabolic impairments that result from a lack of sleep, by improving the body’s level of insulin, leading to improved glucose control.

The connection between sleep and weight gain is hard to ignore. Good quality sleep has a vital impact on health and well-being. A lack of sleep can increase appetite by changing hormones, makes us more likely to eat unhealthy foods, and influences how body fat is lost while we are counting our calories.

The moral of the story is that getting adequate, quality sleep is an important part of a healthy weight loss plan. Not getting enough sleep can sabotage your fitness efforts. If your weight loss efforts are not producing results, it may be time to examine your sleep habits.

Thanks for watching and remember the secret formula: low BMI, high RMR, Low glucose, high leptin, and low ghrelin & watch your cortisol?! No need to translate you are not a biologist, but you know the drill by now and don’t forget to like, share and subscribe to our channel.

Yours Truly, Scriptwriter, Joanne Reed

For more on this subject you can purchase my book This is Your Quest online at BookLocker, from Amazon or from Barnes & Noble. The Ebook version is available on Amazon (Kindle), Barnes & Noble (Nook), Apple (iBooks) & Kobo. Check out my Amazon Author Page here or my listing on Booksradar.com

Tags being fit, diet, exercise, fat loss, histographics, sleeping, well being, wellness

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Histographics 2.0 – Japanese Do This To Stay Young

Post author By Author_Joanne_Reed
Post date April 13, 2022
2 Comments on Histographics 2.0 – Japanese Do This To Stay Young

The Japanese do this to stay young - Infographics 2.0

In 2018, Japan had the second-highest life expectancy in the world. The population aged 90 and over had reached two million in 2017. Japan also has a record number of centenarians: over 80 000. This figure is expected to rise to 400 000 by 2050. Most of Japan’s centenarians (approximately 88 %) are women. In November 2019, Japan was home to 150 supercentenarians (people aged 110 or over).

Now that you are aware of these amazing statistics, the obvious question you should ask yourself is: ‘Have the Japanese found the fountain of youth?’ If you hang around and watch this video, you will find out what the Japanese do to stay young, and don’t’ forget to support our new channel by sharing, commenting, and subscribing.

The human body seems programmed to shut itself down somewhere around the 80^th birthday for most people and around the century mark for the more resistant ones, the majority of which seem to be located in Japan.

The Japanese do this to stay young – Infographics 2.0- Scriptwriter: Joanne Reed

There are no verified cases of a person living older than 122. According to researchers the absolute limit of the human lifespan is between 100 and 150. Will improvements in medicine, environment, and technology drastically lengthen the average lifespan and make 150 a reality?

Several factors have combined to improve health among the Japanese population: traditionally healthy dietary habits, access to clean water, a hygiene-conscious culture, and old people’s active lifestyles. Other possible explanations include genetics, a low level of income inequality, and a high level of social cohesion.

Reaching a hundred years old is a privilege not granted to everyone. Centenarians are regularly celebrated in the media. In England, upon reaching your 100th birthday you will receive a letter from the Queen. Japanese centenarians receive a silver cup and a certificate from the Prime Minister, honoring them for their longevity.

Japan’s most celebrated centenarians are from Okinawa and the Island’s legendary longevity is attributed to the local diet and their attitude towards life. The elders seem to have no signs of worry on their faces; stress seems to be a foreign concept to them.

An 88-year-old Japanese farmer (who still works all day in the fields) was asked what the secret was for a long life responded, “I hardly get angry. I enjoy life because I am happy at work, and I think that that is the medicine for a long life.”

Locals eat a daily average of 97 grams of seafood. Fish, especially deep-sea fish like mackerel, sardines, and salmon are rich in omega-3 fatty acids, which act as a strong anti-inflammatory and protect against heart disease. They may also reduce the risk of diabetes, stroke, rheumatoid arthritis, asthma, some cancers and mental decline.

Other key ingredients in the local diet are vegetables, such as peppers, broccoli, sweet potato and goya (a distant relative of the watermelon) which has been credited for reducing blood sugar levels and is also full of antioxidants.

Antioxidants are known to help slow down the aging process and research suggests that certain antioxidants may help prevent, Alzheimer’s disease and complications of diabetes. The islanders also eat a lot of seaweed and unrefined brown sugar, both of which are rich in minerals, accompanied by green tea. Then there is the water, which reportedly has a very high mineral content compared to the rest of Japan.

Finally, inhabitants of Okinawa consume a diet that is 20 percent lower in calories than those in the rest of Japan, most practice a dietary philosophy known as “hara hachi bu” which means to eat until you are 80 percent full.

What about exercise? A lot of the residents in Okinawa practice “teodori” a type of traditional slow dance that uses hand movements. They also practice “rajio taiso” which is a set of dynamic aerobic exercises that are easy to perform and won’t take too much of your time. It is customary in Japanese culture for employees who work in offices to start the day with this rajio taiso routine.

The statistics seem to confirm that the Japanese have found the fountain of youth. For centuries the quest for eternal youth, immortality, or just a prolonged life has been a topic of various myths and legends. The fountain of youth is a spring that supposedly restores the youth of anyone who drinks or bathes in its waters. In Japan stories of hot springs that could heal wounds and restore youth are common.

Alexander the Great searched for the Fountain in the 5th century AD and was said to have found a healing “River of Paradise.” Similar stories were prominent among Caribbean people during the early 16th century, they spoke of the restorative powers of the water in the mythical land of Bimini.

Explorers and adventurers have long looked for the elusive fountain of youth or at least some remedy to aging. Has science found the map? It seems that this dream could be at least partly obtainable!

Even after you are fully grown, your body is constantly working to replace or repair itself. The body replaces itself on average every 7 years or so but not every cell’s lifespan is the same. For example, the cells that line your stomach can renew as fast as every two days, since they’re often in contact with digestive acid.

Cells that make up your skin are replaced every two to three weeks, your fat cells live a fairly long time — an average age of 10 years roughly the same as your bones which also regenerate about every 10 years. Brain cells don’t regenerate as you age, tooth enamel is never replaced, and the lenses of your eyes are also with you for life.

Enzymes are biological catalysts that speed up chemical reactions in cells. Enzymes play a huge part in the day-to-day running of the human body and are vital for the proper functioning of all human systems e.g., the digestive system, the nervous system, etc.

Some enzymes help break large molecules such as glucose so that the body can use them as fuel. Other enzymes help bind two molecules together to produce a new molecule. Enzymes are a highly selective catalysts, meaning that each enzyme only speeds up a specific reaction.

Every cell in our body contains DNA. DNA is the genetic material that makes each of us who we are. Each time a cell divides – for growth or repair, its DNA needs to be copied. Enzymes help in this process by unwinding the DNA coils and copying the information.

Telomeres help in this process by unwinding the DNA coils and copying the information. Telomeres, from the Greek “telos” (end) and “meros” (part), are the caps at the end of each strand of DNA that protects our chromosomes.

Telomeres, like the aglet at the end of the shoelaces, can become frayed until they can no longer do their job. Telomeres are shortened as we age, but can also be shortened by stress, anxiety, smoking, obesity, lack of exercise, poor diet, and lack of purpose. When telomeres get too short, our cells can no longer reproduce, which causes our tissues to degenerate and eventually die.

Breaking news! Each of us has a fountain of youth within us! There have been many experiments that have shown to increase the maximum life span of laboratory animals. Science has found that it is possible to extend telomeres to help you live a longer and healthier life and discovered that there are 6 key triggers that can positively influence the length of your telomeres.

These triggers are:

Good nutrition.
Exercise
Happiness and gratitude.
Positive outlook.
Self-love and love.
Being in service.

We all know that good nutrition and exercise are vitally important. Hippocrates also known as the “Father of Modern Medicine” is credited with being the first person to believe that disease was not a punishment from the Gods, but rather the product of environmental factors, diet, and living habits.

He noticed that bodies grow relaxed and sluggish through sedentary lives which led to various illnesses. Those who walked more stayed well longer, so he often prescribed exercise. Hippocrates’ medicine was humble and passive; his therapeutic approach was based on the “healing power of nature”. According to Hippocrates’ doctrine, the body contains within itself the power to re-balance and heal itself.

Hippocrates is known for saying: “Let your food be your medicine and your medicine be your food.”

Being grateful and having a positive outlook on life will also help you live longer. Be grateful and wake up happy every day, happy to be given another day to be, to strive, to create. Be grateful for your family, your loved ones, and the people around you. Be grateful for who you are and what you can do. Keep a positive outlook on life. Change the things you can change and stop worrying about things you can’t.

“Philautia”, the Greek word for self-love. Self-love is in its healthiest form (not focused on personal fame, gain, and fortune as is the case with narcissism.) It shares the Buddhist philosophy of self-compassion, which is s deep understanding of one’s own self, such that you feel comfortable in your own skin. Self-love is important, as Aristotle described: “All friendly feelings for others are an extension of a man’s feelings for himself.” You cannot share what you do not have, if you do not love yourself, you cannot love anyone else either. The only way to be truly happy is to first find unconditional love for yourself.

Being of service is critically important for our well-being. Not having a purpose, waking up each morning with nothing to do or nowhere to go creates stress and shortens our lifespan. Conversely, studies have shown people who report a greater sense of purpose and direction in life are more likely to outlive their peers.

The Japanese do this to stay young – Infographics 2.0.criptwriter: Joanne Reed

Older age or retirement is a time when we start aging very quickly and when disease and depression are more likely to set in. Having a purpose gives meaning to life, it doesn’t have to be saving the world or anything extraordinary or amazing, every person great or small has important work to do. It can be something very small indeed. Each one of us has our own path to walk and our own mission in life.

The “secret” path that will lead you to your own fountain of youth can be found within you. The “magic triggers” that will show you the way is to eat well, exercise regularly, express gratitude, love yourself, love others and be of service. So, how do the Japanese live so long? They activate their own fountain of youth!

Thanks for watching and don’t forget to like, share and subscribe to our channel because this is where you will find out some secrets such as where to find your own fountain of youth!

Yours Truly, Scriptwriter, Joanne Reed

I wrote a whole chapter about this in Chapter 22 of my book “This Is Your Quest”. You can purchase my book This is Your Quest online at BookLocker, from Amazon or from Barnes & Noble. The Ebook version is available on Amazon (Kindle), Barnes & Noble (Nook), Apple (iBooks) & Kobo. Check out my Amazon Author Page here or my listing on Booksradar.com

Tags exercise, histographics, japanese, japanese centanarians, longevity, nutrition, okinawa, well being

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Histographics 2.0 – The Beginning of a New Adventure As a Script Writer – The World’s Deadliest Earthquakes

Post author By Author_Joanne_Reed
Post date April 7, 2022
No Comments on Histographics 2.0 – The Beginning of a New Adventure As a Script Writer – The World’s Deadliest Earthquakes

Histographics - The World's Deadliest Earthquakes

I have a new gig! I am a script writer! I have been approached by an Animation Studio and Histographics 2.0 to join their team as a script writer. No need to say that I jumped at the opportunity to stretch myself and venture into this fascinating and fun new territory. I love it and I am really happy to present to you the first of many videos from Histographics where the storyline and text have been written by me! Those videos are fun to watch, educational, and full of interesting and out-of-the ordinary information.

I invite you to watch the video, subscribe to the channel, and comment! Your support will be much appreciated.

The World Deadliest Earthquakes You Wouldn’t Survive – Video Transcript – Script Writer: Joanne Reed

Did you know that 62% of the world’s population lives in countries with a significant seismic hazard, or risk of earthquakes? Earthquakes are sneaky, deadly,and often hang out with Tsunamis. For sure living through an earthquake must be an earth-shattering and groundbreaking experience, but would you live to tell the tale?

How about going on a globe-trotting adventure to have a sneak peek at the world’s deadliest earthquakes? At the end of the trip, you will know an awful lot about earthquakes, and you will learn some tips as to how to survive them. Before we get on, don’t forget to like, share and subscribe to our channel.

We all know that earthquakes are scary, deadly, and cause an awful lot of damage, but why are earthquakes more common in some parts of the world than others?

Because some places like Tokyo, in Japan, sit on top of the meeting point, or fault of two tectonic plates. When those plates scrape against each other they cause an earthquake.

Before we start our expedition around the world for a sneak peek at the world’s deadliest earthquakes, we should take a moment or two to understand how earthquakes’ magnitudes are measured, so that we know in advance what we are dealing with.

A magnitude earthquake 1.00 -1.9 is described as a microearthquake. It is not felt. No impact.

A magnitude 2.0-3.9 earthquake is described as minor. It is often felt by people, but very rarely caused damage.

A magnitude 4.0-4.9 earthquake is described as light. There is noticeable shaking of indoor objects and rattling noises. It is felt by most people in the affected area. It is slightly felt outside. Generally, causes zero to minimal damage.

A magnitude 5.00-5.9 earthquake is described as moderate. It can cause damage of varying severity to poorly constructed buildings. Zero to light damage to all other buildings. It is felt by everyone.

Histographics 2.0 – The World Deadliest Earthquakes – Script Writer: Joanne Reed

A magnitude 6.00 – 6.9 earthquake is described as strong. It causes damage to a moderate number of well-built structures in populated areas. Earthquake-resistant structures survive with slight to moderate damage. It is felt up to 100 km from the epicenter. Strong to violent shaking in the epicentral area.

A magnitude 7.00-7.9 earthquake is described as major. It causes damage to most buildings. Well-designed structures are likely to suffer damage.

A magnitude 8.00 to 9.00 + is described as great. It causes near or total destruction – severe damage or collapses to all buildings and it causes permanent changes in ground topography.

To summarize, anything between 1.00 to 6.00 on the Richter scale is no big deal. Anything between 6.00 to 7.9 is a big deal. Anything between 8.00 to 9.00 + is a very big deal.

It is now time for you to fasten your seat belt and get ready to go on a tour of the most dangerous places on earth. Our itinerary will take us to 10 different locations where you will be met by devastating scenes of destruction, desolation, and death.

Our 1^st stopover is in the province of Shaanxi, China in the year 1556. This region suffered an earthquake the like of which has not been seen before. The magnitude of the earthquake was 8 on the Richter scale. The estimated death toll was 830,000. A 520-mile-wide area was destroyed. In some counties, it is estimated that up to 60% of the population died.

Our 2^nd stop-over is in Port-au-Prince, Haiti in the year 2010. The magnitude of the earthquake was 8 on the Richter scale, killing 326,000 people. The population suffered greatly from this event. It is also worth noting that Haiti also happens to be on the pathway of typhoons that hit the island on a regular basis.

Our 3^rd and 4^th stop-over are Antakya, Turkey. This country suffered from two devastating earthquakes. The first one happened in the year 115 killing 260,000 people. The magnitude of the earthquake was 7.5 on the Richter scale. The second one happened in 525 killing 250,000 people. The earthquakes caused severe damage to a large section of the Byzantine empire, numerous buildings were destroyed, and a local tsunami was triggered.

For our 5^th stop-over, we go back to China, but this time (1976) it was the Tangshan region that was hit hard by an earthquake. 242,769 people lost their lives. The magnitude of the earthquake was 7.5 on the Richter scale. It was reported that the earthquake risk had been greatly underestimated, almost all buildings and structures were designed and built without seismic considerations; 85% of buildings collapsed, which explained the large death toll.

We are halfway through our journey. I just want to check on you guys to make sure you are still with me. Take a breather but stay alert till the end because you’ll find out at the end of the tour some tips that can literally save your life if you just happened to be in the wrong place, at the wrong time.

Histographics – The World Deadliest Earthquakes.

Our next stop is in Gyzndzha, Azerbaidjan (1139), where 230,000 people died due to what is known as the Ganja earthquake. The magnitude of the earthquake was 7.00 on the Richter scale and triggered massive landslides off the side of the mountains and canyons in the Caucasus Mountains.

Let’s go to Sumatra, Indonesia. This earthquake happened in 2004 in the Indian Ocean off the coast of Sumatra, and it resulted in a series of large tsunamis (ranging from 15 to 30 meters in height). 227,898 people died. The magnitude of the earthquake was 9.1 on the Richter scale. The victims were from 14 countries across the region with Indonesia being the hardest hit, followed by Sri Lanka, India, and Thailand. There was no tsunami warning system in place.

Our next stop-over will take us to Iran and China. A deadly earthquake happened in Damghan, Iran in the year 856, killing 200,000 people. The magnitude of the earthquake was 7.9 on the Richter scale. The Gansu earthquake in China in 1920 spread across 7 provinces and regions with a magnitude of 8.3 on the Richter scale killing 200,000 people. In some cities, almost all buildings collapsed or were buried by landslides. It was reported that additional deaths from aftershocks meant survivors tried to rely only on temporary shelters which were unsuitable for the harsh winter.

Let’s hop over to Dvin, Armenia, where a brutal earthquake killed 150,000 people in the year 893. The city of Dvin was destroyed, and most of the buildings’ defensive walls and palaces collapsed. With the city defenses ruined, Dvin was taken over by Muhammad Abi’I-Saj, the emir of Adharbayjan.

Our final stopover is Tokyo, Japan, where a devastating earthquake occurred in 1923 killing 142,807 people. The magnitude of the earthquake was 7.9 on the Richter scale. More than half of brick buildings, and 10% of reinforced structures collapsed. The earthquake caused a tsunami with waves as high as 12 meters in height. Large fires also broke out.

We cannot talk about earthquakes in Japan without mentioning the massive undersea megathrust earthquake that happened off the coast of Japan in 2011. The whole world witnessed with horror this event and its aftermath on their TV screen. The disaster began when a magnitude -9 earthquake shook the region in the early afternoon, unleashing a savage tsunami.

The earthquake triggered a massive tsunami with waves up to 40.5 meters. The waves traveled inland as far as 10 km and caused extensive and severe structural damage in north-eastern Japan. Airports, roads, railroads, and a dam collapsed. The tsunami also caused nuclear accidents at three reactors in the Fukushima Daiichi Nuclear Power Plant complex. The death toll was estimated at 19,747, which was surprisingly low considering the quick succession of events earthquake +tsunami +nuclear power plant meltdown.

When big earthquakes happen the data show that it is the tsunami that causes the most destruction, but it is good to know that the death toll can be minimized if a nation is prepared, and proper warning systems are in place.

Many lessons have been learned from those events. Warning systems have been put on the seafloor all around the world to detect seismic activities and give proper warning to the population to evacuate coastal areas and seek refuge on high ground. Engineers are learning from those disasters and are looking for ways to design and build buildings more resistant to quakes and tsunamis.

Earthquakes and tsunamis tend to destroy everything that is in their path; what are the chances of you surviving an earthquake if you just happened to be in the wrong place at the wrong time? It depends where you are and what you do when the earthquake hits. Here are some life-saving tips just in case.

If you are outdoor, stay outside and away from buildings.
If you are inside, stay where you are, do not run outside, and avoid doorways.
If you are in a car, pull over, stop and set your parking brake.
If you are at sea, stay there.
Wherever you are, Drop, Cover and Hold. Drop to your hands and knees. Cover your head and neck with your arms. Hold on to something sturdy. If a sturdy table or desk is nearby, crawl underneath it for shelter. Hold on with one hand and be ready to move with it if it moves.
If you are in a damaged building, go outside as soon as you can and quickly move away from the building.
If you are trapped, send a text or bang on a pipe or wall. Cover your mouth with your shirt for protection, concentrate on staying alive and wait for the rescue team.
If you are in an area that may experience tsunamis, go inland or go to higher ground immediately after the shaking stops.
If you cannot evacuate to higher ground, evacuate vertically to higher floors, onto a roof, up a tree, or grab a floating object and hold on for dear life because your life is depending on it.

Earthquakes are sneaky, deadly, and usually hang out with tsunamis. If you get caught in one remember to Drop, Cover and Hold on for dear life.

Thank you for watching and don’t forget to like, share and subscribe to our channel and stay tuned in because I have a whole bunch of videos in the pipeline! I have been really busy writing scripts and the design team has been really busy putting the graphics and video together.

Yours Truly Script Writer, Joanne Reed

If you wish to support my work you can purchase my book This is Your Quest online at BookLocker, from Amazon or from Barnes & Noble. The Ebook version is available on Amazon (Kindle), Barnes & Noble (Nook), Apple (iBooks) & Kobo. Check out my Amazon Author Page here or my listing on Booksradar.com

Tags animation, Earthquakes, educational videos, histographic, histographics