The A-Z Guide to living well

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.