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Top 5 ways to stay calm and reduce stress

October 29, 2009
By: John Halderman

Are you looking for more calm satisfying experience with you daily life?

Do you get frustrated with yourself at the end of the day because you’ve gotten stressed, unfocused or agitated?

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  Are you tired of getting over emotional and worn out.

Whether you are experiencing one or all of these feelings here are my 5 best tips on reducing the unwanted feelings so that you will feel calm and satisfied with yourself each day.$$$   
    

 1. Catch yourself when you exhibit a feeling of behavior that you don’t like and change it.
At first you may not notice the feeling until after you have gone through it, that’s fine.

Think about how you would rather have felt.

Think about how you would rather have handled yourself. Decide how you want to do it next time.

As you continue with this process each day you will find that you will notice more easily what you are doing throughout the day.

You will begin to catch yourself earlier and earlier as you do this.

Eventually, you will be seeing yourself while you are doing it, then stop yourself.

At some point you will be able to notice before you even begin to feel and react in the undesirable way.

Here is where you will actually begin to change the way you react to the situations in your life and change your behavior.

 2. Stay centered all day by refocusing throughout the day.
Develop the habit of paying attention to your mindset as the day goes on.

Several times a day, step away from what you are doing to get re-centered.

Sit down close your eyes and take several long slow deep breaths while imagining the tension washing slowly out of your body.

Notice your breathing getting slower and calmer.

Just think about your breath.

Try to keep from thinking about anything in particular.

It’s ok to not be actively thinking for a while!

 3. Watch out for your expectations.
You are setting yourself up for failure, upset and frustration when you set too many standards as to how you think things should be.

Think about what leads you to getting upset?

Why does it upset you?

Notice that you decide how many things should be, based on your own outlook and desire.

The things others do that are not to your liking, even the things you do that don’t match your expectations.

Ask yourself, really how important is it that they be exactly that way

Ask, who am I to insist that they are that way?

Does it matter that much?

Is it worth getting myself worked up about?

Choose which expectations are really important for you to hold on to and which ones are not.

Holding on to many expectations just complicates your life, with constant judgment.

Simplify your life and reduce the stress!

 4. Delegate.
This applies to your personal life as well as at work.

Most of us think of delegating as a workplace skill, but it can apply personally as well.

We are all very busy these days with our activities and duties.

Trying to fit it all in and get it all accomplished can lead to tension.

For various reasons, many of us have developed the habit of thinking we must do it all ourselves.

Take a look at your situation.

Think about it, really, how important is it that everything must be done perfectly to your standards?

Are you sure there are not other people who can assist you. Are the other people in your life pulling their weight?

Many times we get into habitual ruts that don’t need to be as they are.

Look at what has been, with the eye of reducing the pressure on yourself.

 5. Accept other people as one.
As you think of yourself as different and separate from the rest of mankind, you unknowingly create thinking and behavior that separates you from others.

This kind of separate thinking leads us to think we are superior to others which leads to judgment then selfish thinking and behavior.

We are then having an internal battle with others, which brings on fear, competition and comparison, ending in frustration and anxiety.

Look to discovering how to see yourself as one with all of mankind, not as separate.

Focus on what we have in common rather that the relatively small uniqueness.

 

Author Bio
John Halderman is a writer, speaker and trainer, dedicated to helping people with getting real results with their personal development efforts. He supports strategies, methods, tools and information that actually bridge the gap between information and effective results. Go to www.activepersonaldevelopment.com for free information and newsletter.

Article Source: http://www.ArticleGeek.com

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Ten things you need to know about pandemic influenza

April 25, 2009

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                                                                                         Leer este articulo en español

1. Pandemic influenza is different from avian influenza.

Avian influenza refers to a large group of different influenza viruses that primarily affect birds. On rare occasions, these bird viruses can infect other species, including pigs and humans. The vast majority of avian influenza viruses do not infect humans. An influenza pandemic happens when a new subtype emerges that has not previously circulated in humans.

For this reason, avian H5N1 is a strain with pandemic potential, since it might ultimately adapt into a strain that is contagious among humans. Once this adaptation occurs, it will no longer be a bird virus–it will be a human influenza virus. Influenza pandemics are caused by new influenza viruses that have adapted to humans.

2. Influenza pandemics are recurring events.

An influenza pandemic is a rare but recurrent event. Three pandemics occurred in the previous century: “Spanish influenza” in 1918, “Asian influenza” in 1957, and “Hong Kong influenza” in 1968. The 1918 pandemic killed an estimated 40–50 million people worldwide. That pandemic, which was exceptional, is considered one of the deadliest disease events in human history. Subsequent pandemics were much milder, with an estimated 2 million deaths in 1957 and 1 million deaths in 1968.

A pandemic occurs when a new influenza virus emerges and starts spreading as easily as normal influenza – by coughing and sneezing. Because the virus is new, the human immune system will have no pre-existing immunity. This makes it likely that people who contract pandemic influenza will experience more serious disease than that caused by normal influenza.

3. The world may be on the brink of another pandemic.

Health experts have been monitoring a new and extremely severe influenza virus – the H5N1 strain – for almost eight years. The H5N1 strain first infected humans in Hong Kong in 1997, causing 18 cases, including six deaths. Since mid-2003, this virus has caused the largest and most severe outbreaks in poultry on record. In December 2003, infections in people exposed to sick birds were identified.

Since then, over 100 human cases have been laboratory confirmed in four Asian countries (Cambodia, Indonesia, Thailand, and Viet Nam), and more than half of these people have died. Most cases have occurred in previously healthy children and young adults. Fortunately, the virus does not jump easily from birds to humans or spread readily and sustainably among humans. Should H5N1 evolve to a form as contagious as normal influenza, a pandemic could begin.

4. All countries will be affected.

Once a fully contagious virus emerges, its global spread is considered inevitable. Countries might, through measures such as border closures and travel restrictions, delay arrival of the virus, but cannot stop it. The pandemics of the previous century encircled the globe in 6 to 9 months, even when most international travel was by ship. Given the speed and volume of international air travel today, the virus could spread more rapidly, possibly reaching all continents in less than 3 months.

5. Widespread illness will occur.

Because most people will have no immunity to the pandemic virus, infection and illness rates are expected to be higher than during seasonal epidemics of normal influenza. Current projections for the next pandemic estimate that a substantial percentage of the world’s population will require some form of medical care. Few countries have the staff, facilities, equipment, and hospital beds needed to cope with large numbers of people who suddenly fall ill.

6. Medical supplies will be inadequate.

Supplies of vaccines and antiviral drugs – the two most important medical interventions for reducing illness and deaths during a pandemic – will be inadequate in all countries at the start of a pandemic and for many months thereafter. Inadequate supplies of vaccines are of particular concern, as vaccines are considered the first line of defence for protecting populations. On present trends, many developing countries will have no access to vaccines throughout the duration of a pandemic.

7. Large numbers of deaths will occur.

Historically, the number of deaths during a pandemic has varied greatly. Death rates are largely determined by four factors: the number of people who become infected, the virulence of the virus, the underlying characteristics and vulnerability of affected populations, and the effectiveness of preventive measures. Accurate predictions of mortality cannot be made before the pandemic virus emerges and begins to spread. All estimates of the number of deaths are purely speculative.

WHO has used a relatively conservative estimate – from 2 million to 7.4 million deaths – because it provides a useful and plausible planning target. This estimate is based on the comparatively mild 1957 pandemic. Estimates based on a more virulent virus, closer to the one seen in 1918, have been made and are much higher. However, the 1918 pandemic was considered exceptional.

8. Economic and social disruption will be great.

High rates of illness and worker absenteeism are expected, and these will contribute to social and economic disruption. Past pandemics have spread globally in two and sometimes three waves. Not all parts of the world or of a single country are expected to be severely affected at the same time. Social and economic disruptions could be temporary, but may be amplified in today’s closely interrelated and interdependent systems of trade and commerce. Social disruption may be greatest when rates of absenteeism impair essential services, such as power, transportation, and communications.

9. Every country must be prepared.

WHO has issued a series of recommended strategic actions [pdf 113kb] for responding to the influenza pandemic threat. The actions are designed to provide different layers of defence that reflect the complexity of the evolving situation. Recommended actions are different for the present phase of pandemic alert, the emergence of a pandemic virus, and the declaration of a pandemic and its subsequent international spread.

10. WHO will alert the world when the pandemic threat increases.

WHO works closely with ministries of health and various public health organizations to support countries’ surveillance of circulating influenza strains. A sensitive surveillance system that can detect emerging influenza strains is essential for the rapid detection of a pandemic virus.

Six distinct phases have been defined to facilitate pandemic preparedness planning, with roles defined for governments, industry, and WHO. The present situation is categorized as phase 3: a virus new to humans is causing infections, but does not spread easily from one person to another. read more about influenza

source: World Health Organization (OMS)

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Ten things you need to know about pandemic influenza

April 25, 2009

var addthis_pub=”jasanone”;

 

800px-Sow_with_piglet

                                                                                         Leer este articulo en español

1. Pandemic influenza is different from avian influenza.

Avian influenza refers to a large group of different influenza viruses that primarily affect birds. On rare occasions, these bird viruses can infect other species, including pigs and humans. The vast majority of avian influenza viruses do not infect humans. An influenza pandemic happens when a new subtype emerges that has not previously circulated in humans.

For this reason, avian H5N1 is a strain with pandemic potential, since it might ultimately adapt into a strain that is contagious among humans. Once this adaptation occurs, it will no longer be a bird virus–it will be a human influenza virus. Influenza pandemics are caused by new influenza viruses that have adapted to humans.

2. Influenza pandemics are recurring events.

An influenza pandemic is a rare but recurrent event. Three pandemics occurred in the previous century: “Spanish influenza” in 1918, “Asian influenza” in 1957, and “Hong Kong influenza” in 1968. The 1918 pandemic killed an estimated 40–50 million people worldwide. That pandemic, which was exceptional, is considered one of the deadliest disease events in human history. Subsequent pandemics were much milder, with an estimated 2 million deaths in 1957 and 1 million deaths in 1968.

A pandemic occurs when a new influenza virus emerges and starts spreading as easily as normal influenza – by coughing and sneezing. Because the virus is new, the human immune system will have no pre-existing immunity. This makes it likely that people who contract pandemic influenza will experience more serious disease than that caused by normal influenza.

3. The world may be on the brink of another pandemic.

Health experts have been monitoring a new and extremely severe influenza virus – the H5N1 strain – for almost eight years. The H5N1 strain first infected humans in Hong Kong in 1997, causing 18 cases, including six deaths. Since mid-2003, this virus has caused the largest and most severe outbreaks in poultry on record. In December 2003, infections in people exposed to sick birds were identified.

Since then, over 100 human cases have been laboratory confirmed in four Asian countries (Cambodia, Indonesia, Thailand, and Viet Nam), and more than half of these people have died. Most cases have occurred in previously healthy children and young adults. Fortunately, the virus does not jump easily from birds to humans or spread readily and sustainably among humans. Should H5N1 evolve to a form as contagious as normal influenza, a pandemic could begin.

4. All countries will be affected.

Once a fully contagious virus emerges, its global spread is considered inevitable. Countries might, through measures such as border closures and travel restrictions, delay arrival of the virus, but cannot stop it. The pandemics of the previous century encircled the globe in 6 to 9 months, even when most international travel was by ship. Given the speed and volume of international air travel today, the virus could spread more rapidly, possibly reaching all continents in less than 3 months.

5. Widespread illness will occur.

Because most people will have no immunity to the pandemic virus, infection and illness rates are expected to be higher than during seasonal epidemics of normal influenza. Current projections for the next pandemic estimate that a substantial percentage of the world’s population will require some form of medical care. Few countries have the staff, facilities, equipment, and hospital beds needed to cope with large numbers of people who suddenly fall ill.

6. Medical supplies will be inadequate.

Supplies of vaccines and antiviral drugs – the two most important medical interventions for reducing illness and deaths during a pandemic – will be inadequate in all countries at the start of a pandemic and for many months thereafter. Inadequate supplies of vaccines are of particular concern, as vaccines are considered the first line of defence for protecting populations. On present trends, many developing countries will have no access to vaccines throughout the duration of a pandemic.

7. Large numbers of deaths will occur.

Historically, the number of deaths during a pandemic has varied greatly. Death rates are largely determined by four factors: the number of people who become infected, the virulence of the virus, the underlying characteristics and vulnerability of affected populations, and the effectiveness of preventive measures. Accurate predictions of mortality cannot be made before the pandemic virus emerges and begins to spread. All estimates of the number of deaths are purely speculative.

WHO has used a relatively conservative estimate – from 2 million to 7.4 million deaths – because it provides a useful and plausible planning target. This estimate is based on the comparatively mild 1957 pandemic. Estimates based on a more virulent virus, closer to the one seen in 1918, have been made and are much higher. However, the 1918 pandemic was considered exceptional.

8. Economic and social disruption will be great.

High rates of illness and worker absenteeism are expected, and these will contribute to social and economic disruption. Past pandemics have spread globally in two and sometimes three waves. Not all parts of the world or of a single country are expected to be severely affected at the same time. Social and economic disruptions could be temporary, but may be amplified in today’s closely interrelated and interdependent systems of trade and commerce. Social disruption may be greatest when rates of absenteeism impair essential services, such as power, transportation, and communications.

9. Every country must be prepared.

WHO has issued a series of recommended strategic actions [pdf 113kb] for responding to the influenza pandemic threat. The actions are designed to provide different layers of defence that reflect the complexity of the evolving situation. Recommended actions are different for the present phase of pandemic alert, the emergence of a pandemic virus, and the declaration of a pandemic and its subsequent international spread.

10. WHO will alert the world when the pandemic threat increases.

WHO works closely with ministries of health and various public health organizations to support countries’ surveillance of circulating influenza strains. A sensitive surveillance system that can detect emerging influenza strains is essential for the rapid detection of a pandemic virus.

Six distinct phases have been defined to facilitate pandemic preparedness planning, with roles defined for governments, industry, and WHO. The present situation is categorized as phase 3: a virus new to humans is causing infections, but does not spread easily from one person to another. read more about influenza

source: World Health Organization (OMS)

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10 World’s Worst Pollution Problems

April 3, 2009

Blacksmith Institute in collaboration with Green Cross Switzerland issued a Top Ten list of the world’s most dangerous pollution problems. The report names pollution as one of the leading contributing factors to death and disability in the world and highlights the disproportionate effects on the health of children.

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The Top Ten list includes commonly discussed pollution problems like urban air pollution as well as more overlooked threats like car battery recycling. The problems included in the report have a significant impact on human health worldwide and result in death, persistent illness, and neurological impairment for millions of people, particularly children.  According to the report, many of these deaths and related illnesses could be avoided with affordable and effective interventions.    Read more about Blacksmith Institute

There are three primary factors taken into consideration when ranking the Toxic Twenty and Top Ten: Pollutant, Pathway and Population.  More innocuous contaminants receive a lower ranking, while those more dangerous substances, say mercury or lead, receive a higher ranking.

The Top Ten list are NOT RANKED against each other and therefore are presented in alphabetical order.

source: ”The World’s Worst Pollution Problems 2008” Blacksmith Institute,  3 Apr 2009 http://www.blacksmithinstitute.org/

 

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Ten Things to Know About Earth Hour 2009

March 25, 2009

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CommemorativePoster-highrez 1. Earth Hour 2009 takes place on March 28, 2009 at 8:30 pm—local time.
2. The date was set in March because it is close to the Spring Equinox, a period when the most number of countries around the world will experience darkness in the 8 o’clock hour.
3. Earth Hour isn’t about how much energy is saved during one hour. The idea behind Earth Hour is that by working together, each one of us can make a difference on the issue of climate change. By doing something as simple as turning off the lights, we send a visual symbol to the world’s leaders that we are counting on them to work together to find solutions to climate change.
4. Earth Hour is a non-partisan event. When it comes to caring about the future of our planet, we all have a stake as citizens of the world regardless of other political beliefs and affiliations.
5. Earth Hour turns off non-essential lighting only. Lights necessary for public safety will not go out. Earth Hour has been conducted safely and without incident in more than 100 cities around the world.
6. Earth Hour is an inclusive event and everyone is invited to participate. WWF will provide tools online to enable any town, community, school, individual or organization to be part of the event.
7. WWF has designated a limited number of “flagship cities” in the US where it will devote resources to make sure the lights actually do go out. In 2009 those cities include: Atlanta, Chicago, Las Vegas, Los Angeles, Miami, Nashville, Dallas, New York, San Francisco, and Washington, DC. In addition, WWF will be seeking the support of Washington DC and the federal government.
8. Many US cities will also participate as “supporting cities.” To become an official supporting city, a proclamation or some type of official confirmation that the event is supported by the local governing body of that community must be sent to WWF.
9. More than 750 cities throughout the world have already agreed to participate in Earth Hour 2009.
10. World Wildlife Fund is the organization behind Earth Hour, but many other groups and NGOs are supporting Earth Hour in 2009.

Read more about Earth Hour http://jasan1.spaces.live.com/blog/cns!FCE4363F5CFE3E4C!3440.entry

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Saint Patrick’s Day

March 17, 2009

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Saint Patrick’s Day  colloquially St. Paddy’s Day or Paddy’s Day, is an annual feast day which celebrates Saint Patrick (circa AD 385–461), one of the patron saints of Ireland, and is generally celebrated on March 17.    read more about The History of Saint Patrick

The day is the national holiday of Ireland. It is a bank holiday in Northern Ireland and a public holiday in the

Republic of Ireland and Montserrat. In Canada, Great Britain, Australia, the United States and New Zealand, it is widely celebrated but is not an official holiday.

Related sites

              Saint Patrick’s Day  History                 History Of St.Patrick’s Day                  irishabroad

St. Patrick’s day origins

It became a feast day in the Roman Catholic Church due to the influence of the Waterford-born Franciscan scholar Luke Wadding in the early part of the 17th century, and is a holy day of obligation for Roman Catholics in Ireland. The feast day usually falls during Lent; if

it falls on a Friday of Lent (unless it is Good Friday), the obligation to abstain from eating meat can be lifted by the local bishop. The date of the feast is occasionally, yet controversially, moved by church authorities when March 17 falls during Holy Week; this happened in 1940 when Saint Patrick’s Day was observed on April 3 in order to avoid it coinciding with Palm Sunday, and happened again in 2008, having been observed on 15 March.

Saint Patrick’s Day is celebrated worldwide by the those of Irish descent and increasingly by non-Irish people (usually in New Zealand and North America). Celebrations are generally themed around all things Irish and, by association, the color green. Both Christians and non-Christians celebrate the secular version of the holiday by wearing green, eating Irish food and/or green foods, imbibing Irish drink (such as Irish stout, Irish Whiskey or Irish Cream) and attending parades.

 Celebrations In The United States

Irish Society of Boston organized what was the first Saint Patrick’s Day Parade in the colonies on 17 March 1737. The first celebration of Saint Patrick’s Day in New York City was held at the Crown and Thistle Tavern in 1756, and New York’s first Saint Patrick’s Day Parade was held on 17 March 1762 by Irish soldiers in the British Army. In 1780, General George Washington, who commanded soldiers of Irish descent in the Continental Army, allowed his troops a holiday on 17 March “as an act of solidarity with the Irish in their fight for independence." This event became known as The St. Patrick’s Day Encampment of 1780. Today, Saint Patrick’s Day is widely celebrated in America by Irish and non-Irish alike.

Americans celebrate the holiday by wearing green clothing. Many people, regardless of ethnic background, wear green-colored clothing and items. Traditionally, those who are caught not wearing green are pinched.

Some cities paint the traffic stripe of their parade routes green. Chicago dyes its river green and has done so since 1961 when sewer workers used green dye to check for sewer discharges and got the idea to turn the river green for St. Patrick’s Day. Indianapolis also dyes its main canal green. Savannah dyes its downtown city fountains green. Missouri University of Science and Technology – St Pat’s Board Alumni paint 12 city blocks Kelly green with mops before the annual parade. In Jamestown, New York, the Chadakoin River (a small tributary that connects Conewango Creek with its source at Chautauqua Lake) is dyed green each year.

How Irish are you?  Take the quiz

sources:

"Saint Patrick’s Day." Wikipedia, The Free Encyclopedia. 16 Mar 2009, 22:28 UTC. 17 Mar 2009 <http://en.wikipedia.org/w/index.php?title=Saint_Patrick%27s_Day&oldid=277741668>.

irishabroad.com http://www.irishabroad.com/stpatrick/

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International Women’s Day 2009

March 5, 2009

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iwd_link2 International Women’s Day (8 March) is an occasion marked by women’s groups around the world. This date is also commemorated at the United Nations and is designated in many countries as a national holiday. When women on all continents, often divided by national boundaries and by ethnic, linguistic, cultural, economic and political differences, come together to celebrate their Day, they can look back to a tradition that represents at least nine decades of struggle for equality, justice, peace and development.

International Women’s Day is the story of ordinary women as makers of history; it is rooted in the centuries-old struggle of women to participate in society on an equal footing with men. In ancient Greece, Lysistrata initiated a sexual strike against men in order to end war; during the French Revolution, Parisian women calling for "liberty, equality, fraternity" marched on Versailles to demand women’s suffrage.

related sites

International Museum of Women

Women Watch

Día Internacional de la Mujer  (spanish)

International Women’s Day 2008: Investing in Women and Girls

The idea of an International Women’s Day first arose at the turn of the century, which in the industrialized world was a period of expansion and turbulence, booming population growth and radical ideologies. Following is a brief chronology of the most important events:

  • 1909  In accordance with a declaration by the Socialist Party of America, the first National Woman’s Day was observed across the United States on 28 February. Women continued to celebrate it on the last Sunday of that month through 1913.
  • 1910 The Socialist International, meeting in Copenhagen, established a Women’s Day, international in character, to honour the movement for women’s rights and to assist in achieving universal suffrage for women. The proposal was greeted with unanimous approval by the conference of over 100 women from 17 countries, which included the first three women elected to the Finnish parliament. No fixed date was selected for the observance.
  • 1911 As a result of the decision taken at Copenhagen the previous year, International Women’s Day was marked for the first time (19 March) in Austria, Denmark, Germany and Switzerland, where more than one million women and men attended rallies. In addition to the right to vote and to hold public office, they demanded the right to work, to vocational training and to an end to discrimination on the job.

Less than a week later, on 25 March, the tragic Triangle Fire in New York City took the lives of more than 140 working girls, most of them Italian and Jewish immigrants. This event had a significant impact on labour legislation in the United States, and the working conditions leading up to the disaster were invoked during subsequent observances of International Women’s Day.

  • 1913-1914  As part of the peace movement brewing on the eve of World War I, Russian women observed their first International Women’s Day on the last Sunday in February 1913. Elsewhere in Europe, on or around 8 March of the following year, women held rallies either to protest the war or to express solidarity with their sisters.
  • 1917 With 2 million Russian soldiers dead in the war, Russian women again chose the last Sunday in February to strike for "bread and peace". Political leaders opposed the timing of the strike, but the women went on anyway. The rest is history: Four days later the Czar was forced to abdicate and the provisional Government granted women the right to vote. That historic Sunday fell on 23 February on the Julian calendar then in use in Russia, but on 8 March on the Gregorian calendar in use elsewhere.

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Since those early years, International Women’s Day has assumed a new global dimension for women in developed and developing countries alike. The growing international women’s movement, which has been strengthened by four global United Nations women’s conferences, has helped make the commemoration a rallying point for coordinated efforts to demand women’s rights and participation in the political and economic process. Increasingly, International Women’s Day is a time to reflect on progress made, to call for change and to celebrate acts of courage and determination by ordinary women who have played an extraordinary role in the history of women’s rights.

The Role of the United Nations

UNiTE_logo_250x153

United Nations Secretary-General’s Campaign to End Violence Against Women

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Few cause s promoted by the United Nations have generated more intense and widespread support than the campaign to promote and protect the equal rights of women. The Charter of the United Nations, signed in San Francisco in 1945, was the first international agreement to proclaim gender equality as a fundamental human right. Since then, the Organization has helped create a historic legacy of internationally agreed strategies, standards, programs and goals to advance the status of women worldwide.

Over the years, United Nations action for the advancement of women has taken four clear directions: promotion of legal measures; mobilization of public opinion and international action; training and research, including the compilation of gender desegregated statistics; and direct assistance to disadvantaged groups. Today a central organizing principle of the work of the United Nations is that no enduring solution to society’s most threatening social, economic and political problems can be found without the full participation, and the full empowerment, of the world’s women.

sources:

"International Women’s Day." Wikipedia, The Free Encyclopedia. 4 Mar 2009, 21:54 UTC. 5 Mar 2009 <http://en.wikipedia.org/w/index.php?title=International_Women%27s_Day&oldid=275020736>.

“International Women’s Day.”Women http://www.un.org/ecosocdev/geninfo/women/womday97.htm

 “Día Internacional de la Mujer 2009.”Espacio de Memo  http://jasan1spanish.spaces.live.com/blog/cns!49BF390D536D7A69!2908.trak

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