Improve your personal vitality and wellbeing with our A-Z guide to living healthy and well.
(msn.com)
A is for allergies
One in three Malaysians suffer from allergies, including eight per cent of children who suffer from food allergy or intolerance. By 2020, half of the population is expected to have allergy problems.
(Source: Malaysian Society of Allergy and Immunology)
Common causes of allergy symptoms include food, animals, seasonal allergies and skin conditions.
Allergies are an abnormal response of the immune system. People who have allergies have an immune system that reacts to a usually harmless substance in the environment.
Making small environmental changes or taking medicine can help.
B is for breakfast
We’ve said it before and we will say it again; breakfast is the most important meal of the day and should NOT be missed.
Eating a healthy breakfast is also an important factor in controlling weight, as skipping breakfast tends to lead to mid-morning snacking on items that are high in fats and sugars.
What, then, constitutes a healthy breakfast? "Preferably, one that provides slow-release energy throughout the morning," says Jenny Watson, a nutritionist for Kellogg's.
She suggests choosing a combination of items from each food group and aiming for 20-25% of your energy and nutrient requirement at breakfast. "For example, cereal with milk, scrambled egg on toast and a glass of juice contains about 460 calories and will keep you full up and ready to go throughout the morning."
C is for cancer awareness
Breast cancer:
Early detection is vital and results in more treatment options and survival. Become familiar with the nature and feel of your breasts. It is important that you go to your doctor if you do find a lump or are concerned.
For more information go to www.breastcancer.org.my
Cervical cancer:
Health Minister Datuk Seri Liow Tiong Lai said 2,000 new cases of cervical cancer were detected each year; 16.1 out of a 100,000 population.
Cervical cancer is often diagnosed in younger women. It is the second most common cancer in women aged under 35, after breast cancer.
It is extremely important to make sure that you get a Pap test also called a Pap smear, where your doctor checks for changes in the cells of your cervix. It can tell if you have an infection, abnormal unhealthy cervical cells or cervical cancer.
Getting regular Pap tests is the best thing you can do to avoid cervical cancer.
For more information go to www.cancer.about.com or visit your doctor.
Skin cancer:
Good statistics are lacking in Malaysia, says the National Cancer Society of Malaysia, but skin cancer is occurent disease especially among elderly Malaysians.
"The incidence of skin cancer in Malaysia will show a definite increasing trend as doctors and the community becomes more aware," says Dr. Steven Chow, a consultant dermatologist at the National Cancer Society of Malaysia.
Skin cancers include melanoma, basal cell, and squamous cell. Basal and squamous cell are frequent and treatment is very successful; malignant melanoma, especially in later stages of melanoma, is serious and treatment is a lot more difficult.
Sun exposure is the biggest cause of melanoma and other skin cancers, but early diagnosis and treatment can increase the survival rate. Learn about the signs of all skin cancers, and familiarise yourself with pictures of skin cancer so you can spot it early.
Although a daily dose of sunshine is essential, there are lots of dangers to being overexposed to the sun, including skin cancer, so make sure that you use adequate protection from sun creams when you are outside.
D is for dental hygiene
Malaysians’ cavalier attitude to dental hygiene is causing severe complications like gingivitis, cavities and gum diseases.
According to findings from the Malaysia Oral Health Status Survey, only over 50 per cent of Malaysians visit the dentist when they have dental problems. The survey, conducted in 2000, also revealed that nine out of ten Malaysians suffer from tooth decay and oral diseases.
Malaysians should know of the damaging outcome of poor dental hygiene as it can lead to severe problems and according to the president of the Malaysian Dental Association, Dr Lee Soon Boon, only ten per cent of the country’s population (above 15 years old) have healthy gums.
These statistics is based on Malaysia National Oral Health Survey in Adult (2000).
Healthy teeth and gums are important for good oral health and therefore, flossing and brushing your teeth are important and should be part of everyone’s routine, twice daily.
Research has been suggested that you can increase your chances of heart disease when there's presence of bacteria in your teeth, therefore it is essential to maintain good dental hygiene.
It is important that you talk to your dentist or hygienist about any special conditions in your mouth and any ways in which your medical/health conditions could affect your teeth or oral health.
E is for exercise
It is recommended that everyone should at least do 30 minutes of exercise per day in order to maintain a healthy lifestyle and fitness.
It is important to exercise as it improves the appetite and your mood; it can relieve depression and help you to sleep at night. It also keeps many diseases at bay such as heart disease and osteoporosis.
And yet, many Malaysians shy away from exercise, which explains why one out of four Malaysians is overweight and seven per cent of the adult population is obese. (Overweight = BMI = 25; obese = BMI = 30.)
F is for fruits
Fruits are an essential source of vitamins and minerals and necessary for a balanced diet. That is why you should try to eat five portions a day.
Malaysians don’t eat enough fruits and the major thing Malaysians need to do is to stop eating such rich oily fried food on a daily basis and try to incorporate fruits into their diets.
Malaysian fruits have lots of benefits that are very useful to us. Some of the various types of fruits available include:
Mangosteen, starfruit, pulasan, jackfruit, rambutan, mango and dragon fruit. These fruits are an excellent source for healthy eating and they taste great at the same time.
G is for garlic
Known as "nature's miracle medical chest", garlic has for centuries, been praised for its remedial values. It has not only anti-viral, anti-bacterial and anti-blood clotting properties, but it also helps improve immunity, lessen cholesterol, acts as a decongestant and aids digestion.
Not only that, it is one of the most valuable and versatile foods on the planet and is widely recognised as a health-enhancing supplement. You should also know that this remarkable little bulb now tops the American National Cancer Institute's list of potential cancer-preventative foods.
H is for hydration
Drinking lots of water is essential for good health. We need water for our blood to be able to carry nutrients around the body, as well as replacing water lost through urine and sweat.
Our body is about 75% water, approximately 3/4 of the earth's surface is covered by water and all living organisms around us (on which our life depends) are mostly water.
It is recommended that we should drink around 1.2 litres (six to eight glasses) of fluid every day to prevent us from getting dehydrated.
Lack of water can lead to dehydration, a condition that occurs when you don't have enough water in your body to carry out normal functions. Even mild dehydration can drain your energy and make you tired.
I is for infertility
Health Minister Liow Tiong Lai said between ten and 15 percent of childless couples in the country, aged between 30 and 40, had fertility problem and that "many of the couples will remain childless unless they are given help using the 'assisted reproductive technology' technique."
Infertility or reproductive problems are more often than not, able to be treated. The majority of people are oblivious that infertility in men is as widespread as female infertility.
Causes of infertility include certain diseases and aging. However, infertility treatment with infertility drugs and high-tech procedures gives many women the chance to have a baby.
J is for joint care
Osteoporosis:
Osteoporosis is a condition that many people suffer which involves the bones becoming frail and delicate and this is due to their breakdown being more than their build-up. In other words, the bone density decreases, causing them to be prone to breaking and fracturing.
Osteoporosis is a global problem which is increasing in significance as the population of the world both grows and ages.
One in three women over 50 will suffer a fracture due to osteoporosis; this increases in with those aged 60 years and above. (Source: www.osteoporosis.org.au)
The annual incidence rate of osteoporotic fractures in women is greater than the combined incidence rates of heart attack, stroke and breast cancer (Source: American Heart Association, Heart & Stroke Facts 1996)
With socio-economic development in many Asian countries and rapid aging of the Asian population, osteoporosis has become one of the most prevalent and costly health problems in the region. Unsurprisingly, Asia is the region expecting the most dramatic increase in hip fractures during coming decades; by 2050, one out of every two hip fractures worldwide will occur in Asia.
The number of hip fracture cases for men and women in Malaysia is 88 and 218 per 100,000 populations and 51.8 per cent of urban Malaysian women in her menopause age group had mild osteoporosis.
(Source: “Osteoporosis—A Worldwide Problem and the Implications in Asia” by EMC Lau)
K is for kegel exercises
Also known as pelvic floor muscle exercises, but named after Dr Kegel, women who did Kegels regularly during their last three months of pregnancy experienced a shorter, easier labor, a recent Norwegian study found.
Another advantage is that strengthening your pelvic muscles enhances blood flow to the genitals, increasing sexual sensation.
One to try: Contract the muscles you'd use to stop the flow of urine, hold for 10 seconds, relax, and then repeat. Work up to three reps of 10 daily.
L is for libido
While male sex drive is easy to define, and relatively easy to restore, that's often not the case for women. Because the female sex drive is multifactorial, the desire to make love is not only influenced by physical issues, but emotional ones as well.
Many women suffer from a lack of libido for various reasons such as declining hormones, job stress or relationship issues.
Loss of sexual desire, known in medical terms as hypoactive sexual desire disorder (HSDD), is the most common form of sexual dysfunction among women of all ages. A recent study showed that nearly one-third of women aged 18 to 59 suffer from a lost interest in sex, and it's not all in their heads.
"Women's sexuality tends to be multifaceted and fairly complicated," says sex psychologist Sheryl Kingsberg, PhD. "Although we would love to simplify it so we could have the one-two or even a one-punch treatment, it doesn't tend to work that way."
There are however, effective therapies and anti-impotence treatments that can help with this though.
(Source: Web MD: Better Information. Better Health)
M is for mental health
The Malaysian Psychiatric Association comments that mental diseases are more common than hypertension or diabetes. The lifetime occurrence of depression in any country is around between eight per cent and ten per cent.
The World Health Organization and the World Bank studied and found that depression is the fourth most disabling disease in the world. It is predicted that in 2020, it will rise to being the second most disabling disease.
The World Health Organization also estimates that more people die from suicide than from tuberculosis deaths in the Asia Pacific region. The most common cause for death by suicide is, however, depression.
One in five women suffers from depression at some time in their life and one in ten suffers from anxiety. These medical illnesses often need professional care.
It is important for you to go to your doctor if you are constantly feeling down and they can suggest therapy or anti-depressants which can help. Serotonin also affects your mood levels, so do things that increase this chemical such as walking, a session in the gym or even eating some sugary foods.
N is for nutritionally balanced meals
The importance of a good nutritionally balanced diet can never be underestimated and in putting together a nutritionally balanced meal, our diets should consist of:
•one-third fruit and vegetables •one-third carbohydrates such as pasta, rice or potatoes •one-sixth dairy products • one-sixth proteins (lean meats and fish) and fats (unsaturated where possible)
For us to remain healthy and for our body to receive all the vitamins, minerals and nutrition for us to function properly, it is vital that we include all the food groups into our diet daily.
O is for obesity
The World Health Organization states that there is a prevalence of overweight cases in Malaysia, which is expected to increase in women over the next ten years.
One of the WHO strategic objectives, along with the Malaysian government's plan this year, was to review the current status of obesity prevention, control activities and making sure a comprehensive programme to be adopted. (Source: WHO)
Obesity is an excess proportion of total body fat. A person is considered obese when his or her weight is 20 per cent or more above normal weight.
Obesity occurs when a person consumes more calories than he or she burns. For many people, this boils down to eating too much and exercising too little.
P is for Protein
Our bodies are unable to function properly without protein. They are the building blocks of life. Our body nerves, tissues and bones are all made up of proteins. So proteins are necessary for these parts to grow and repair. It is also used to produce some hormones and enzymes in our body.
Donald Layman, PhD, a professor at the University of Illinois at Urbana-Champaign states that a person with a high protein diet is more likely to have better control over their appetite and calorie intake.
R is for R & R
It is very important for people to rest and relax and take time out of their busy schedules to have time for themselves. Make sure that you set aside a small amount of time each day for you, whether it your lunch break or having a short daily walk.
Having a regular flow of stress hormones can have a negative effect on your immune system which will eventually induce ill health. So take a brisk walk in your park today!
S is for sleep
Many women suffer from exhaustion and may be completely unaware of it and for some, it is the main reason that they visit their doctor. It is important to get a good night's sleep as fatigue can lead to day time drowsiness and illness.
When someone suffers from fatigue, they will usually suffer from tiredness, exhaustion or a lack of energy and this can be due to overwork, poor sleep, worry, boredom, or lack of exercise.
T is for turning over a new leaf
To make sure that you are in good health, have a good diet and are fit, then start changing your lifestyle around. You don’t have to be militant about it or be an expert but try to follow a healthy lifestyle as close as possible by turning over a new leaf and getting rid of the bad habits in your life.
You will find that there are many benefits to this such as having more energy, stamina and you won’t suffer from illnesses too often that you begin to lose weight.
These advantages listed above in essence speak for themselves when it comes to making a decision to live healthy. But if you’re on the fence, you may want to think about the fact that living a healthy lifestyle is recognised as the biggest reason why people live longer lives.
U is for ultra violet light
It is recommended that people get around ten to 15 minutes of sunshine (ultraviolet light) per day, as it is an essential source of vitamin D.
Vitamin D has been found to lower the risk of certain disease and illnesses, help to maintain strong bones and is essential for liver and kidney function.
It is UVB rays in ultraviolet light that we absorb and is beneficial to us, whereas UVA tans us.
V is for vegetables
Everyone knows that like fruit, vegetables are also important and an essential building block in any diet. They are necessary for good health, are packed with vitamins and minerals and have a superb source of fibre and antioxidants. Vege also helps to sustain a healthy weight and they lower the risk of heart disease, strokes and some cancers.
It is no wonder that experts recommend that we eat five portions every day. However, the average person consumes only three portions of fruit and vegetables per day.
A single vegetable portion could be two spears of broccoli, four heaped tablespoons of kale or green beans, or three heaped tablespoons of peas, pulses or beans.
W is for walking
Walking has been described as the perfect exercise to benefit your health. Not only is it good for your physical health, particularly for helping to reduce the risk of coronary heart disease, strokes and osteoporosis, but it is also a great way to destress.
“Walking has so many health benefits to it. For example, it encourages relaxation, relieves symptoms of depression and anxiety, and generally improves your mood,” says Ed Smith, a personal trainer. He adds: “And this has all been backed by major research.”
X is for xerostomia
This affects around one in four people and is mainly known as having a dry mouth and a person has lack of saliva. It can either be the cause of an underlying disease, medication and poorly controlled diabetes. It is also common in smokers.
In many cases, it is not possible to correct the xerostomia itself and treatment focuses on relieving the symptoms and preventing cavities. Patients who have endured chemotherapy usually suffer from this during post-treatment.
Patients who suffer from this should make sure that they have good dental hygiene.
Y is for yoga
As well as walking, yoga also does wonders for your welfare. Yoga positions reinforce, stretch, limber and loosen our bodies and invigorate, calm and build strength and resilience in our muscles.
Yoga is also great for mental and physical therapy and the aging process, which is largely an artificial condition caused mainly by autointoxication or self-poisoning, which can be slowed down by practising yoga.
Practised for thousands of years in India for health and personal development, yoga is an ideal form of exercise for all ages and fitness levels.
According to medical scientists, yoga therapy is successful because of the balance created in the nervous and endocrine systems which directly influences all the other systems and organs of the body. (Source: www.lifepositive.com)
Z is for zinc
Our bodies need zinc so that they can make new cells and enzymes, process the carbohydrates, fats and proteins that we eat and heal wounds. A varied and well-balanced diet should provide all the zinc required on a daily basis, which is to four to seven mg for women.
Many studies have suggested that zinc is also great for boosting the immune system.
Zinc can be found in oysters, wholemeal bread and prawns.
Thursday, November 05, 2009
The A-Z Guide to living well
Tuesday, August 18, 2009
Dear all.....
the cat is dead T.T my fren killed it...I killed my fren...verbally ^^
its gone to that scratching post in the sky...
Sunday, August 16, 2009
All about BANANAs
Never, put your banana in the refrigerator!!!
This is interesting.
After reading this, you'll never look at a banana in the same way again.
Bananas contain three natural sugars - sucrose, fructose and glucose combined with fiber. A banana gives an instant, sustained and substantial boost of energy. Research has proven that just two bananas provide enough energy for a strenuous 90-minute workout. No wonder the banana is the number one fruit with the world's leading athletes. But energy isn't the only way a banana can help us keep fit. It can also help overcome or prevent a substantial number of illnesses and conditions, making it a must to add to our daily diet.
Depression: According to a recent survey undertaken by MIND amongst people suffering from depression, many felt much better after eating a banana. This is because bananas contain tryptophan, a type of protein that the body converts into serotonin, known to make you relax, improve your mood and generally make you feel happier.
PMS: Forget the pills - eat a banana. The vitamin B6 it contains regulates blood glucose levels, which can affect your mood.
Anemia: High in iron, bananas can stimulate the production of hemoglobin in the blood and so helps in cases of anemia.
Blood Pressure: This unique tropical fruit is extremely high in potassium yet low in salt, making it perfect to beat blood pressure. So much so, the US Food and Drug Administration has just allowed the banana industry to make official claims for the fruit's ability to reduce the risk of blood pressure and stroke.
Brain Power: 200 students at a Twickenham (Middlesex) school were helped through their exams this year by eating bananas at breakfast, break, and lunch in a bid to boost their brain power. Research has shown that the potassium-packed fruit can assist learning by making pupils more alert.
Constipation: High in fiber, including bananas in the diet can help restore normal bowel action, helping to overcome the problem without resorting to laxatives.
Hangovers: One of the quickest
ways of curing a hangover is to make a banana milkshake, sweetened with honey. The banana calms the stomach and, with the help of the honey, builds up depleted blood sugar levels, while the milk soothes and re-hydrates your system.
[Hannah Littlefield] None of you better ever have this problem.
Heartburn: Bananas have a natural antacid effect in the body, so if you suffer from heartburn, try eating a banana for soothing relief.
Morning Sickness: Snacking on bananas between meals helps to keep blood sugar levels up and avoid morning sickness.
Mosquito bites: Before reaching for the insect bite cream, try rubbing the affected area with the inside of a banana skin. Many people find it amazingly successful at reducing swelling and irritation.
Nerves: Bananas are high in B vitamins that help calm the nervous system.
Overweight and at work? Studies at the Institute of Psychology in Austria found pressure at wor k leads to gorging on comfort food like chocolate and crisps. Looking at 5,000 hospital patients, researchers found the most obese were more likely to be in high-pressure jobs. The report concluded that, to avoid panic-induced food cravings, we need to control our blood sugar levels by snacking on high carbohydrate foods every two hours to keep levels steady.
Ulcers: The banana is used as the dietary food against intestinal disorders because of its soft texture and smoothness. It is the only raw fruit that can be eaten without distress in over-chronicler cases. It also neutralizes over-acidity and reduces irritation by coating the lining of the stomach.
Temperature control: Many other cultures see bananas as a "cooling" fruit that can lower both the physical and emotional temperature of expectant mothers. In Thailand , for example, pregnant women eat bananas to ensure their baby is born with a cool temperature.
Seasonal Affective Disorder (SAD): Bananas can help SAD sufferers because they contain the natural mood enhancer tryptophan.
Smoking &Tobacco Use: Bananas can also help people trying to give up smoking. The B6, B12 they contain, as well as the potassium and magnesium found in them, help the body recover from the effects of nicotine withdrawal. [Hannah Littlefield] Or this one lol
Stress: Potassium is a vital mineral, which helps normalize the heartbeat, sends oxygen to the brain and regulates your body's water balance. When we are stressed, our metabolic rate rises, thereby reducing our potassium levels. These can be rebalanced with the help of a high-potassium banana snack.
Strokes: According to research in The New England Journal of Medicine, eating bananas as part of a regular diet can cut the risk of death by strokes by as much as 40%!
Warts: Those keen on natural alternatives swear that if you want to kill off a wart, take a piece of banana skin and place it on the wart, with the yellow side out. Carefully hold the skin in place with a plaster or surgical tape!
So, a banana really is a natural remedy for many ills. When you compare it to an apple, it has four times the protein, twice the carbohydrate, three times the phosphorus, five times the vitamin A and iron, and twice the other vitamins and minerals. It is also rich in potassium and is one of the best value foods around So maybe its time to change that well-known phrase so that we say, "A banana a day keeps the doctor away!"
Lets stay healthy =)
The top five cancer-causing foods are:
1. Hot dogs
Because they are high in nitrates, the Cancer Prevention Coalition advises that children eat no more than 12 hot dogs a month. If you can't live without hot dogs, buy those made without sodium nitrate.
2. Processed meats and bacon
Also high in the same sodium nitrates found in hot dogs, bacon, and other processed meats raise the risk of heart disease. The saturated fat in bacon also contributes to cancer.
3. Doughnuts
Doughnuts are cancer-causing double trouble. First, they are made with white flour, sugar, and hydrogenated oils, then fried at high temperatures. Doughnuts, says Adams , may be the worst food you can possibly eat to raise your risk of cancer.
4. French f ries
Like doughnuts, French fries are made with hydrogenated oils and then fried at high temperatures. They also contain cancer- causing acryl amides which occur during the frying process. They should be called cancer fries, not French fries, said Adams .
5. Chips, crackers, and cookies
All are usually made with white flour and sugar. Even the ones whose labels claim to be free of trans-fats generally contain small amounts of trans-fats.
BRAIN DAMAGING HABITS
1. No Breakfast
People who do not take breakfast are going to have a lower blood sugar level.
This leads to an insufficient supply of nutrients to the brain causing brain degeneration.
2. Overeating
It causes hardening of the brain arteries, leading to a decrease in mental power..
3. Smoking
It causes multiple brain shrinkage and may lead to Alzheimer disease.
4. High Sugar consumption
Too much sugar will interrupt the absorption of proteins and nutrients causing malnutrition and may interfere with brain development.
5. Air Pollution
The brain is the largest oxygen consumer in our body. Inhaling polluted air decreases the supply of oxygen to the brain, bringing about a decrease in brain efficiency.
6. Sleep Deprivation
Sleep allows our brain to rest. Long term deprivation from sleep will accelerate the death of brain cells.
7. Head covered while sleeping
Sleeping with the head covered increases the concentration of carbon dioxide and decrease concentration of oxygen that may lead to brain damaging effects.
8. Working your brain during illness
Working hard or studying with sickness may lead to a decrease in effectiveness of the brain as well as damage the brain.
9. Lacking in stimulating thoughts
Thinking is the best way to train our brain, lacking in brain stimulation thoughts may cause brain shrinkage.
10. Talking Rarely
Intellectual conversations will promote the efficiency of the brain
The main causes of liver damage are:
1. Sleeping too late and waking up too late are main cause.
2. Not urinating in the morning.
3. Too much eating.
4.. Skipping breakfast.
5. Consuming too much medication.
6. Consuming too much preservatives, additives, food coloring, and artificial sweetener.
7. Consuming unhealthy cooking oil.. As much as possible reduce cooking oil use when frying, which includes even the best cooking oils like olive oil. Do not consume fried foods when you are tired, except if the body is very fit.
8. Consuming raw (overly done) foods also add to the burden of liver. Veggies should be eaten raw or cooked 3-5 parts. Fried veggies should be finished in one sitting, do not store.
We should prevent this without necessarily spending more. We just have to adopt a good daily lifestyle and eating habits. Maintaining good eating habits and time condition are very important for our bodies to absorb and get rid of unnecessary chemicals according to 'schedule.'
Friday, July 03, 2009
Sunday, May 10, 2009
Monday, March 02, 2009
Artists-in-Making
SO. i have taken the initiative, and the privilege, of making sure these 'artworks' dont go wasted... no matter how incomplete they are... hahaa.. you'll thank me some day...
Face in a face?
one-legged Optimus Prime..?
I am quite sure thats a ?mark.. not an ear..
White eyes
No eyes...
actually.. not bad..
Thats all from me this time around... hansel, OUT!
