Nikmat Yang Hilang

Using Aromatherapy to Beat Stress

2007-05-20T13:36:00.000+08:00

Aromatherapy as we know it today was accidentally discovered in 1910 by a French chemist named Rene-Maurice Gattefosse. After burning his hand during an experiment in a perfume factory, he plunged it into a vat of Lavender essential oil, and was amazed at how quickly and well his hand later healed. Thus modern aromatherapy was born. The use of aromatic plants in healing and medicine can be traced back to thousands of years BC however, and evidence of the use of essential oils has even been found in Egyptian tombs and hieroglyphics.

The practice of aromatherapy harnesses the healing properties of aromatic plants and trees in the form of essential oils which are extracted from the leaves, flowers, stems, bark and roots. The extracted oils are highly concentrated, but when diluted they are suitable for use in baths, oil burners, massage oils, creams, lotions and sprays.

Aromatherapy is an extremely effective treatment for stress, as there are a number of oils which have sedating, relaxing and uplifting properties. The connection between smell and emotion is very strong, and breathing in pleasant smells triggers positive reactions in the brain which creates a sense of well being. This therapeutic effect works in addition to the healing properties of the oils.

Essential oils should not be taken internally but should be absorbed into the body either through inhalation or through the skin. There are a number of oils available which are used to treat stress and its symptoms, and there is a wide variety of ways in which oils can be used.

Probably the most relaxing method to experience aromatherapy is in the form of a massage by a qualified aromatherapist, however there are plenty of benefits to be had by practicing aromatherapy at home. Good quality essential oils can be purchased from reputable suppliers such as drugstores, natural health stores and specialist web sites. Do not buy cheap low quality oils as these are usually synthetically produced, and whilst they may smell the same, they contain none of the therapeutic benefits of the plant.

Oils such as Bergamot, Neroli, Frankincense, Geranium, Ylang-Ylang and Sandalwood are very safe, and will induce relaxation and lift your mood. Lavender, Roman Chamomile, Rose, Jasmine, Marjoram and Clary Sage have the same effect, but these oils should not be used if you are pregnant. You should avoid using any essential oils in the first trimester of pregnancy without taking advice from a doctor or a qualified aromatherapist.

You can use essential oils on their own or blended with one or two other oils for maximum effect. If you are using them on the skin they should always be diluted in a carrier oil such as Sunflower or Sweet Almond. Ways that you can use essential oils at home include:

Baths. Fill the bathtub with warm (not hot) water, then dilute 4 – 6 drops of essential oil in a few tablespoons of vegetable oil or milk, and add to the water. Close the door so that the vapours don't escape, and soak for at least ten minutes.

Oil Burner. Add 2tbsp warm water to the oil burner bowl and then add 3 – 6 drops of essential oil. Light the candle underneath, and the heat will disperse the oils into the air.

Lamp Ring. Place two or three drops of essential oil onto a lamp ring, and place the ring on a light bulb. The heat from the light bulb will cause the oils to disperse into the air.

Room Sprays. Use a new plant sprayer, and add warm but not boiling water. Add the essential oil (4 drops per ½ pint water) and shake before use. Spray into the air, but avoid spraying onto surfaces and fabric which are likely to stain.

Massage. For massage, the essential oils must be diluted in a carrier oil such as Sunflower, Sweet Almond or Grapeseed. You will probably need around 7-10 teaspoons of carrier oil for a full body massage, so add 1 drop of essential oil per teaspoon of carrier oil. Mix well and apply to the skin with long sweeping strokes, always massaging towards the heart.

Using aromatherapy oils at home should be done with care. The essential oils mentioned here are very safe, but some oils can present hazards if not properly used. If you are in any doubt, always consult a qualified aromatherapist.

You should bear in mind the following guidelines before using essential oils:

1) Never use undiluted oils directly on the skin
2) Always seek professional advice from a medical practitioner or qualified aromatherapist if you have sensitive skin, are prone to allergic reactions, are pregnant or breast feeding, have a medical condition or are taking anticoagulant drugs.
3) Seek advice from a qualified aromatherapist before using oils on children.
4) Avoid alcohol when using essential oils.
5) Avoid exposure to the sun if you have used essential oils on the skin.
6) Always keep essential oils out of the reach of children.

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

The Medical Reasons - Why we must quit smoking ?

2007-05-20T13:18:00.000+08:00

If you want to quit smoking but can't seem to find the motivation, there are plenty of reasons to give up. And if you can't draw any inspiration from the social and financial issues, just take a look at the physical effects of smoking;

1) Life Span

If you smoke, you'll reduce your life expectancy by an estimated seven to eight years. That may not sound too serious, especially if you happen to be under 30, but if we break it down further, every cigarette you smoke will shorten your life by approximately 10 minutes.

And if you want a truly shocking figure, try this; Every day, more people under the age of 70 die from smoking related diseases than the combined total of deaths through road traffic accidents, drug addiction, breast cancer and AIDS.

2) General Health

It's no secret that the general health of smokers is much lower than that of non-smokers.

Medical studies have shown that smokers are more likely to suffer from high blood pressure and high cholesterol levels, which lead to an increased risk of cardiovascular disease. And it's not just older people who are affected. Many of these studies have questioned smokers in their twenties and thirties.

But that's not all. People who smoke are likely to have poor quality skin. Due to the lower level of oxygen that reaches their skin they develop a pale, sallow complexion. And then there's the issue with wrinkles. If you smoke, any wrinkles that you develop will be up to ten times worse than those developed by non smokers of your age.

In fact, it has been shown that smokers with noticeable wrinkles are much more likely to suffer from chronic conditions such as bronchitis and emphysema.

3) Major Illnesses

Smoking also increases your chances of developing a whole host of major illnesses. This includes;

a) Conditions that affect the respiratory system; asthma, chronic bronchitis and emphysema.

b) Cancers, especially of the mouth, throat and lungs.

c) High blood pressure and high cholesterol which leads to an increased risk of strokes and heart disease. In fact, smokers are two to three times more likely to die from a heart attack than non-smokers.

4) Viruses

Recent research has shown that due to the effect of smoking on the immune system, smokers have a higher chance of becoming infected with HIV.

5) Infections

If you smoke you're at greater risk of respiratory infections because the smoke that you draw into your nose and throat damages that beneficial bacteria that lives in your respiratory system. This allows disease causing bacteria to enter your body.

6) Infertility

Smoking causes lower infertility levels in both men and women. Male smokers tend to have a lower sperm count, and may suffer from various mutations to their sperm. And due to the gradual blocking of arteries male smokers are more likely to become impotent.

Women who smoke are also less likely to conceive. And women who smoke during their pregnancy are more likely to experience a range of problems, including ectopic pregnancies, miscarriage, premature birth, lower birth weight and birth defects.

7) Mental Health

Studies have shown that smokers are twice as likely to suffer from depression than non-smokers.

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

Stop Smoking - 7 Ways To Kick The Habit

2007-05-20T13:00:00.000+08:00

Hands up if you want to stop smoking but don't know where to start. Or more accurately, hands up if you've tried to stop smoking without much success.

Nicotine is a highly addictive drug and the cigerette is an extremely effective delivery device. So it's going to be a real fight and it will take all your willpower to stop. However, there are a number of ways that you can boost your motivation to get rid of this deadly habit. But before we take a look at them, there are three things to bear in mind.

First, you must want to give up. You must be 100% committed or you won't stand a chance of overcoming this addictive habit.

Second, always bear in mind that it can be done. Millions of people have broken the chain of nicotine addiction and there's no reason why you can't become one of them.

And finally, there are several different methods to help you stop smoking, but the same one won't help everybody. So try the methods below, find your own methods and then stick with the ones that work until you reach your goal. So let's get started.

1) A Thousand Mile Journey Begins With A Single Step

Now at this stage, some people will tell you that it's best to cut down gradually. They claim that if you've smoked a pack a day for a long time you'll have developed a physical addiction to nicotine and the best way to lessen the withdrawal symptoms is to cut down gradually over time.

Alternatively, some people claim that cutting out the habit completely is the only way to stop smoking. These people claim that gradual reduction will only make it harder to quit, both physically and psychologically.

But it really doesn't matter whether you cut down from 40 a day to 20 or stop completely. The most important thing is that you decide to quit smoking and take action.

The route you choose should be the one that you have most confidence in your ability to complete. If you've got an all-or-nothing type personality it may be best to stop altogether. But if you can't even contemplate doing that, start to cut down gradually. Just do something.

Intention without action is a waste of time.

2) Be Aware Of Your Behaviour

Smoking is a psychological habit. Over time you've trained yourself to smoke at certain times and in certain situations such as first thing in the morning, last thing at night, after meals, at parties, when you're stressed etc.

So it's important to remain consciously aware of your actions at all times. Work out the times when you have a strong subconscious desire to smoke and take steps to avoid lighting up.

And if possible, try to avoid the situations that make you want to reach for a cigarette. Otherwise, you'll find yourself smoking before you're even aware of it. Of course if you've decided to stop completely, the situation isn't as dangerous as you can remove all cigarettes from your life. However, it is harder if you decide to cut down gradually, live with someone else who smokes or have easy access to cigarettes.

So make sure you're aware of what you're doing at all times. Learn to catch yourself before the desire to smoke grows stronger.

3) Mutual support

Find a friend who wants to stop smoking or get involved with a support group where you'll find other people who want to kick the habit. This will allow you to support and motivate each other when your willpower shows signs of breaking. It will also make you feel that you're not alone, making the challenge seem less daunting.

4) Swap The Habit

Try finding a healthier habit to replace your smoking habit. Then, every time you feel the urge to smoke, use your new habit as a way of diverting your attention from the cravings. For example, you could try drinking water, eating a healthy food etc.

5) Relax

Stress is often a trigger factor that makes people reach for their cigarettes. So learn a few relaxation techniques such as deep breathing exercises or yoga. As your ability to relax and fill your lungs improves it will help you to deal with the withdrawal symptoms of nicotine and tobacco. It will also show you the benefits of being able to breathe freely and hopefully encourage you to keep going until the harmful effects of smoking have completely left your system.

6) Replacement

One of the most popular ways to stop smoking is to use nicotine replacement products. There are lots of different products on the market that consist of items such as chewing gum, patches, nasal sprays and lozenges. All of them are designed to manage your nicotine fix, help conquer withdrawal symptoms and ultimately remove your desire to smoke.

Studies have shown that people who use these aids to help them quit are more successful than those who don't. But before you use these products, please consult your doctor or smoking counselor to consider the health implications of these products.

7) Disgust

Every time you have the urge to light up, think about how disgusting cigarettes are. Remind yourself how unhealthy this disgusting habit is. The idea is to condition yourself so that you associate smoking with thoughts or feelings of disgust. It's a form of aversion therapy that makes you glad to avoid the mere thought of smoking everytime you develop a subconscious urge to smoke.

Alternatively, you can do the same with pain. Put an elastic band around your wrist, and every time you think about how much you want to smoke, give yourself a ping with the elastic band. Over time this will subconsciously teach your to associate smoking and cigarettes with pain.

All it takes is a conscious decision to quit and the determination to take action. What have you got to lose?

Good luck.

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

Green Tea and Your Health

2007-05-15T12:21:00.000+08:00

Green tea has been used as for medical remedies in China since ancient times. It was said to have many health benefits and be a remedy for many ailments. It is also said that the Japanese owe their slim figures to green tea.

Today, scientist in Asia and the west are providing scientific evidence that green tea is a benefit to our health. An anti-oxidant call EGCG that is in green tea is the main cause of this.

Green tea has been shown to do many things including:

- Inhibit the growth of new cancer cells and kill existing cancer cells

- Promote weight loss helping the body burn up to 10 percent more body fat.

- Increase energy expenditure up to 4 percent.

- Prevent the oxidation of LDL cholesterol.

- Reduce the risk of colon, breast, and lung cancer.

- Boost the immune system.

- Have an anti-inflammatory effect making it a good supplement for those with arthritis.

- Help in the prevention of tooth decay.

Green Tea Differs from Other Types of Tea

What makes green tea different from other tea is the process in which it is made. Made from the plant of Camellia sinensis, the leaves are steamed after being removed from the plant so that oxidation of the leaves is prevented. By doing this the leaves remain green and active substances that are contained in the leaves keep their healthful qualities.

Side Effects of Green Tea

There are no reported harmful side effects in drinking green tea or taking green tea extract capsules. Thus making green tea one of the best supplements available.

Use of Green Tea

There are 2 ways of supplementing your diet with green tea:

- Drinking green tea: 2 to 3 cups daily.

- Green tea capsules or tablets: 2 capsules or tablets of green tea extract daily.

http://nutrition.mps-health.com/

3 Things You Want to Know About Cholesterol

2007-05-15T11:57:00.000+08:00

You wouldn't judge a book by its cover, would you?

You would want to open the book and read part of it to get a better idea about what is going on, right?

Well, judging a book by its cover is what happens when you look at LDL (bad) cholesterol levels and decide that this is the only - or even the best indicator of heart disease.

Worse yet, you are told you MUST lower your LDL cholesterol level.

#1 Naturally produced by the body, cholesterol is needed for a variety of functions.-1

Your body uses cholesterol to make testosterone and other essential hormones and is one of the best health and youth enhancing strategies for aging men and women. -2

As you age your body naturally starts to lose its ability to produce as much testosterone and you start to lose energy, strength, sexual desire and sexual capacity.-2

#2 Because the fact is cholesterol alone is not THE indicator of heart disease. Cholesterol which has been oxidized is the problem. Oxidation of cholesterol is the more specific problem which would enable the cholesterol to become "sticky" and start to form plaque in the walls of the arteries.-3

We have all seen an apple cut open and watch as it turns brown - this is oxidation. Your body will oxidize on the inside unless steps are taken to help prevent this.

One can keep oxidation of cholesterol in check by incorporating plenty of anti-oxidants in your consumption of food and supplements.-1, 3

A few of the most powerful anti-oxidants are:

CoenzymeQ10
Vitamin E
Vitamin A
Vitamin C

Low cost, safe and proven food sources high in omega 3's and the right fats to help keep your cholesterol levels in balance-1, 3

Garlic
Ginger
Olive oil
Olives
Almonds
Walnuts
Flaxseed
Eggplant
Okra
Eggs
Fresh fruit

These are better, safe, proven and natural ways to prevent cholesterol from becoming a problem.

A diet heavy in grains and processed foods will actually raise your blood cholesterol levels more than foods which contain cholesterol.

A diet low in cholesterol will do you little if anything health wise -4

Focusing on raising your HDL cholesterol levels because as you raise your good cholesterol it decreases the concern about your LDL levels of cholesterol and gives you a better total cholesterol profile. -5

Some of the best ways to improve your “Good” or HDL cholesterol is through:

Exercise.
Vitamin D
Niacin
Moderate alcohol consumption is associated with raising HDL cholesterol levels - 6

There is a big difference between the cholesterol your Body produces and dietary cholesterol from the food you eat.

#3 Two factors which are of greater concern and are better indicators of heart disease are -3

1. A measure of inflammation in the blood stream called C-reactive protein

2. An amino acid produced by the body called homocysteine.

High levels of C-reactive protein and high levels of homocysteine are better leading indicators and also contribute to the formation of plaque in the blood vessels leading to heart disease -3

As reported in the July, 2003 issue of JAMA, a study was conducted which showed that a diet high in plant sterols, fiber and almonds was clearly the better way to reduce cholesterol and heart disease over statin drugs.-8

And finally …

Policosanol – An organic plant alcohol from sugar cane is one of the best natural ways to reduce bad cholesterol levels-7

Naturally, as you realize the power of these proven ways to prevent cholesterol from becoming a problem, you will find yourself taking action.

http://nutrition.mps-health.com/

2007-05-15T11:15:00.000+08:00

Magnesium and Calcium

2007-05-15T10:57:00.000+08:00

The human body needs magnesium for the metabolism of calcium, vitamin C, sodium, potassium and phosphorous. It contains approximately 21g of magnesium. Adults require between 300 to 400 mg per day and pregnant and lactating women need a little bit more. Magnesium is vital for effective muscle and nerve functioning, it is known as the anti-stress mineral. It is used for converting blood sugar into energy.

Magnesium helps the human body in fighting depression, promotes a healthier cardiovascular system, aids in the prevention of heart attacks, brings relief from indigestion, it helps to stop calcium deposits in the kidneys and the formation of gallstones, it keeps teeth and bones healthy, it is essential for energy production and is involved as a co-factor in many enzymes in the body.

The signs of magnesium deficiency in the body are muscle spasms or tremors, nervousness, high blood pressure, muscle weakness, insomnia, irregular heartbeat, convulsions or fits, depression, hyperactivity, constipation, confusion, lack of appetite and calcium deposited in soft tissue. Irritable bowel syndrome is a condition where the muscles of the colon become over-tight, magnesium aids the intestine to become relax and it also improves muscle tone within the colon. This helps food to pass through the colon easier.?

Magnesium is found in apples, figs, lemons, dark green vegetables, grapefruit, seeds, corn, nuts, almonds, wheatgerm, cashew nuts, brewer’s yeast, buckwheat flour, brazil nuts, peanuts, pecan nuts, cooked beans, garlic, raisins, green peas, potato skin and crab.

Aspartate, amino acid chelate, gluconate, oronate are all good quality forms of magnesium as the body can utilise them easily, magnesium oxide is cheap but unsuitable because it neutralises stomach acids. With all these forms of magnesium there is a concentration problem, a large amount is needed to deliver a small amount of magnesium which can be expensive. The organic and highly concentrated citrate and acetate are therefore the best source of magnesium.

It is best to take no more than 1000mg per day to avoid toxicity.

Diuretics, alcohol, large amounts of calcium in milk products, proteins, spinach, rhubarb, fats, wheat bran and bread will rob magnesium from the body.

Magnesium is often used alongside a therapeutic diet because it is one of the macro-minerals; we need it in large quantities like calcium, potassium and sodium to maintain a cell’s electrical stability. It is responsible for the functioning of over 300 enzymes and is essential for major metabolic reactions. There are very few enzymes that can work without magnesium; it is known to help maintain healthy bones, muscles, tissue, lung airways, blood vessels and nerves. The lack of magnesium leads to cell death due to depletion of energy stores.

Between 25% and 75% of the total intake by the body of magnesium is likely to be absorbed. Calcium and magnesium both compete for absorption by the body but only a certain amount can be absorbed. To be absorbed Calcium needs vitamin D whereas magnesium does not, vitamin A can help the absorption of magnesium.

As many other macro-minerals magnesium is secreted by the kidneys. The hormone called aldosterone which comes from the adrenal cortex and is responsible for the sodium/potassium secretion affects the absorption in the kidneys. Less magnesium will be reabsorbed if a lot of calcium is also being reabsorbed.

Many people are magnesium deficient because modern agriculture methods are producing crops that have little magnesium in them. It is important that these people eat organic foods and supplement their diet with magnesium supplements.

Magnesium on its own given without calcium is a mover of toxins as it corrects the sodium/potassium balance. Magnesium is slowed down by calcium which makes its effects gentle. In most cases of calcium deficiency there is no need to give calcium supplements. It is more commonly used to slow down the quick clearing action of magnesium.

When taking a client’s case history it is important to find out as much information concerning elimination, whether it is weak or strong which will indicate the amount of toxin that are being released. Magnesium without calcium should be given if elimination is strong and if elimination is weak then magnesium with calcium should be given. The ratio of twice as much magnesium as calcium is a suggested dosage. i.e. 500mg of magnesium to 250mg of calcium.

If a patient is showing acute symptoms and they are poor at eliminating toxins then the ratio is vital. If magnesium is given on it’s own and the symptoms get worst then the calcium levels should be increased. This should be on a 1 to 1 ratio, for example 500mg of magnesium to 500mg of Calcium.

Some patients misuse Calcium and the only way to counter this is to reduce the magnesium dose to under 300mg without using calcium. The magnesium dose should then be gradually increased. The whole aim of this is to eliminate smoothly and efficiently without violent reactions.?

As illustrated the body needs minerals to remain in a healthy condition. Magnesium a micro-mineral is vital because it is needed in large daily amounts to regulate and balance the body. Magnesium is important because it works alongside calcium to maintain bone density, nerve and muscle impulses. The average diet is high in calcium and low in magnesium, this is due to modern farming and food refining methods. Magnesium is essential for enzymes in the body working with vitamins B1 and B6. It is involved in protein synthesis which is vital for hormone production. Its role in prostaglandin or hormone production may be the reason why it has beneficial effects on pre-menstrual problems. A lack of magnesium has negative effects on the heart, causing cramps, spasms and even heart attacks. It is for all these reasons that magnesium is seen as a vital mineral and it is therefore a good idea to include it along side a therapeutic diet.

http://nutrition.mps-health.com/

Top Headache Treatment Options For Quick Headache Relief

2007-05-08T12:49:00.001+08:00

The first and the foremost thing that you want is relief from your headache. That too, any how! "Very quickly please, there is no time to think--I can withstand it no more!" such is a reaction of anyone suffering of the bouts of headache. At such stressful periods, your mind ceases to function, you want cure for the headache first, all other discussions later!

Here I am taking up the three top headache treatment options. They are: Alternative remedies, Chiropractice, Hypnosis and Acupuncture Therapy.

Alternative Remedies Apart from the galaxy of over the counter products, which claim to be panacea for your headache, there are some tried and tested herbal remedies which will help you without fault.

For fast headache relief, Chinese pressure points can be used. But identification of those pressure points is of utmost important. This help should be sought from the experts in this art only.
You can also make use of the analgesic and cooling properties of betel leaf. For this, apply it over the pain affected area and get the sought after relief from the intense headache.
Instead you can also use some common household remedies for headache relief. Apply the paste of clove and salt crystals made in milk. Salt which is a hygroscopic agent absorbs the fluid and decreases all your tension and headache.
For headache that is caused by the heat of the sun, use henna flowers. Make a plaster of henna flowers mixed in vinegar and apply it over the forehead to get the relief.

Chiropractice Muscle pain, due to poor posture, is also a common cause of headache. Chiropractice may help you reduce your headaches if you do the job of sitting at a particular place for long periods, like work at a computer or perform repetitive motions.

Hypnosis There is nothing to be alarmed about hypnosis headache treatment. There are likely to be no side effects, in this therapy. But success depends to a large extent on the responsiveness of an individual. Many compare hypnosis with relaxation therapy.

Acupuncture Therapy Another therapy doing the most accepted rounds in the headache circles is Acupuncture Therapy. It is believed to be very effective in tension-type headaches and migraines. The needles used in the therapy deal with your nervous system directly.

You may wonder--one headache, and how many types of treatment! The fact is that the reasons for headache vary from individual to individual, and the treatments have got to be very special because you are a very special individual, and you deserve a special headache relief package!

Article Source: Health Guidance

Javier Fuller

How To Deal With Migraine Headache?

2007-05-08T12:44:00.000+08:00

Headache is a peculiar kind of disease. You get it for the asking. Its causes are simple as well as complex. It connects itself with all types of activities and all types of situations. Headache snatches out the working initiative from you. No creativity is possible in the state of even minor headache. Women get headaches for lesser causes. It may be due to their sensitive nature and tender build-up.

Majority of the patients who are admitted to the emergency wards of the hospitals complain about migraine headaches. The pain is so severe that it kills the affected without actually killing them. There are two types of migraine: the common migraine and the severe migraine.

The "beauty" of the migraine headache is its mysterious nature. The exact causes of this malady are not known till this date. The researchers are working on presumptions and assumptions. You can say that they are groping in the dark. It is strongly believed that serotonin is the primary cause of migraine headaches.

The leading opinion is that migraine headaches that are generally associated with nausea and vomiting mostly begin at childhood, and its attack increases as they pass through puberty. The girls are often affected by this headache during their adolescent years. The pain during the attack is so severe, that you are not in a position to carry on with your routine activities, when migraine seizes you. Intensity of the migraine however, varies from person to person.

Whether stress is the cause of migraine or migraine is the causes of stress? The answer to this question is somewhat like the answer to whether egg first or hen first.

To prevent this type headache, you come to the diet. You are advised to control your food habits. Give up stressful lifestyles. Firstly, you need to make a careful review of your day to day activities. Push up the positive aspects and control the negativities.

You need to practice the art of relaxation. Half of the headache cure can be obtained by the knowledgeable doctor's medical research. It is your own magical and imaginative touch that secures relief for the other half. The doctor can give you certain indications, but you need to be your own master of headache cure.

Wrong food is the cause of constipation. Constipation is also one of the important causes of headache. Some of the well-advised tablets and capsules may give you temporary cure from the headache, but over the time you are likely to become dependent on them.

So, to control migraine, you need to have a disciplined approach. Haphazard medication to get quick relief may prove counterproductive in the long run. Keep a record of your migraine attacks and show to your doctor, to enable him to take a proper decision on your condition.

Article Source: Health Guidance

Javier Fuller

http://www.about-disability.com.

Six Simple Things You Can Do To Prevent Diabetes

2007-05-08T12:28:00.000+08:00

Diabetes is a disease that strikes more people every year. It also leads to severe complications such as heart problems, blindness, kidney trouble, and amputation of limbs. Diabetes has a genetic component that may make you more prone to the disease. It runs in families and women who have had gestational diabetes are at risk as well. Can we prevent or delay the onset of diabetes? Yes, there are some simple things you can do now that will allow you to avoid or delay this disease.

1. Look at what you are eating. Eat smaller portions; you can make it look like more by using a smaller plate or a salad plate. Don't snack while you are cooking. You probably don't even realize how many calories you take in by snacking while cooking. Don't be tempted to "clean up" the unfinished food to keep from throwing it away or storing it in the refrigerator. Eat breakfast every day, and make your meal and snack times regular by having them at the same time each day.

2. Limit your meat, poultry, and fish intake to about three ounces a day. This is equal to about the size of a pack of cards. Another good tip is to listen to music instead of watching TV. If you are watching TV while you are eating, you are not aware of how much you are eating.

3. Low salt broth is a good substitute for oil and butter. Drinking a full glass of water before eating will also help reduce your appetite. If you are eating at a fast-food place, try choosing the healthier foods, such as grilled chicken, salad instead of fries, or fruit instead of desserts or shakes. It isn't necessary to deprive yourself of all your favorite foods, just cut down on portions and eat at regular times and choose healthier foods.

4. Limit your desserts, and when eating out, have a good-sized vegetable salad to take the edge off your appetite. When you receive your entrée, either share it with your dinner companion, or ask for a take-home box immediately after receiving your meal. Have meals that have been stir fried, or make with a nonstick spray.

5. Increase your physical activity! Yes, that means moving out of the chair and spending less time in front of the TV. There are small activities you can do to increase your physical activity. Turn the radio on and boogie while working on your household chores. Teach your kids how to dance the way you did when you were their age.

6. If you are at work, instead of sending e-mail to your co-worker, walk over to their desk and deliver the message in person. Take walks; it's a great way to keep up with your friends and an enjoyable, healthy way to take a break. Avoid the elevator and take the stairs as much as you are comfortable in doing that. One friend of mine marches in place during each commercial while she is watching TV. Don't circle the parking lot looking for the closest parking spot, park as far out as you feel comfortable in walking. Not only will it increase your activity level, but it also may save your car from a few dings.

By making of few simple changes like this in your life, you can improve your overall health and wellbeing and of course delay or prevent the onset of diabetes. Even if you can't completely prevent diabetes, delaying it for a few years or more will go a long way in avoiding many of the long-term side effects of diabetes.

Article Source: Health Guidance

Susanne Myers
http://www.healthymenumailer.com/

Minerals And Our Body Health

2007-05-05T22:05:00.000+08:00

We've all heard that it's necessary to provide our bodies with vitamins and minerals, but few of us understand why. And while vitamins and minerals are very different, the body must have both. One obvious difference is that vitamins, because they contain carbon, are considered organic substances. Minerals lack carbon and therefore are classified as inorganic substances.

Inside the body, vitamins and minerals play many important roles. But whereas the body can continue to function without getting the recommended daily allotments of some vitamins, a mineral deficiency can lead to death. As important as they are, most people today don't really know that much about minerals and how they impact the body.

Some of the Roles Minerals Play

In order to make the hemoglobin found in red blood cells, the body needs iron. In order to build strong teeth and bones, the body needs calcium. Calcium is also crucial for the proper functioning of the kidneys, muscles and nerves. Without adequate levels of Iodine, the thyroid gland cannot perform its most important task which is to produce energy. Manganese, selenium and zinc are antioxidants and some of their responsibilities include helping to heal wounds, helping the skeletal system develop properly, and protecting cell membranes. Chromium helps keep arteries clear.

The minerals the body needs are divided into two categories. These two categories are: Major minerals and Trace Minerals. The difference between the categories mainly has to do with the amounts the body requires. The body must have a minimum of 100 milligrams per day to carry out the bodily functions associated with the Major minerals. In the case of Trace minerals, on a per day basis, less than 100 milligrams are required.

The 7 Major Minerals Are:

Calcium
Phosphorus
Magnesium
Sodium
Potassium
Sulfur
Chloride

The Trace Minerals include:

Chromium
Copper
Fluoride
Iodine
Iron
Manganese
Molybdenum
Selenium
Zinc

Mineral sources

Interestingly, minerals come from the ground that covers the Earth. We don't eat dirt and rocks, yet we get our minerals from the foods we eat. How can this be? Minerals primarily make their way into our bodies by way of the foods that grow from the ground and the animals that survive off the land. Fruits, vegetables, lean meats, poultry, dairy products, grains, legumes – these and others are the primary sources of the minerals our bodies need to survive.

What's also interesting is that individuals who eat a lot of processed foods or who fail to consume a nutritionally-balanced diet often suffer from diseases that have been directly attributed to vitamin- and mineral-related deficiencies.

Much controversy surrounds the subject of mineral supplementation. Ideally, people should strive to meet their daily mineral requirements from food because, as is the case with some vitamins, excessive amounts of some minerals inside the body can have a toxic effect.

Minerals are used for creating automobiles, building, pots, pans and many other durable products. But most importantly for humans, minerals are needed to build and maintain strong bodies capable of functioning as designed!

Source : http://www.vitaminstohealth.com

Top 4 Ways On How To Handle Stress

2007-05-05T22:01:00.000+08:00

Stress can be a positive thing in that it can spur us to transcend boundaries and ideas we had about ourselves. However, stress can become negative if it leaves us feeling overwhelmed by circumstances in our lives. Often, we may find it difficult to change circumstances that cause us stress. And, in fact, if we are constantly avoiding things in life because we find them stressful, it can really narrow our experience of life, and lead to another type of stress.

But one thing we do have the power to do, is change the way we respond to stressors. By learning how to handle stressful feelings, by creating time our in our lives where we can recharge our batteries, and by learning how to relate to ourselves in a different way, we come to a state of being where the things that used to bother us, no longer do.

Changing our self preception takes time, but there are things you can do now to create an environment where such changes may organically grow. Here are 4 ideas on how to handle stress in your life.

1. Be Creative

Often our lives are so filled with 'doing' our daily tasks - whether that be for work or family commitments, that we don't have the opportunity to really express ourselves. Couple this with a very analytical culture, and we often are unaware of our own well-spring of creativity. This is not about being the next Picasso or Bach. Simply find a craft or activity in which you can be creative - maybe pottery, dancing, music, pastels, writing, or singing. When we start expressing ourselves creatively, without expectations about the results, we can begin o discover a new relationship with ourselves. Its a very liberating thing, and a great way to balance the hemispheres in our brains, which has a positive flow on effect in the rest of our lives.

2. Swap massages with a friend regularly

You don't have to see a massage therapist to enjoy the relaxing benefits of massage. Try teaming up with a friend, maybe checking out some of the books or DVD's on massage, and practise on each other. You could make a regular time once a week to swap a half hour massage.

Try heating up the oil until it is warm (not too hot otherwise it will burn your skin), add some essential oils, make sure the room is warm, and play some soothing music. Back massage is particularly calming, and it doesn't have to be heavy, deep stokes. Just make sure you keep the pressure constant, and try and keep the massage strokes long and fluid. Going slowly, calmly, and carefully, with attention focused in your hands, is a very effective way to reduce stress in the body.

3. Use Incense or Essential Oils Daily

Aromatherapy is a great way to unwind after work, or any stressful situation. Our sense of smell is a powerful way to shift our emotions, and calm the flight or fight response of stress. Essential oils can be massaged into the skin, inhaled from a burner, or put into the bath for a completely relaxing experience. Some good oils to try are lavender, which is very nurturing, chamomile, which is calming, bergamot, clary sage, and frankincense. If you're massaging the essential oils into your skin, use them mixed with a carrier oil like almond or jojoba oil.

4. Learn To Love Your Body

In an age where we are bombarded with images of women starving and punishing themselves to fit into an American size 0 (Australian size 6), it is easy to subconsciously judge ourselves when we have even a healthy level of body fat. But this unrealistic ideal that can lodge itself in our subconscious mind, even when we think we are not caught up in it, can create an environment where we feel we are not 'enough', just as we are.

Instead of looking in the mirror every morning and seeing things you'd like to change about yourself, say 'thank you' to your body. Thank you for providing the means with which to do the things you enjoy, like going swimming, hanging out with friends, enjoying a meal at a nice restaurant, going to the movies, or a local cafe. Thank you for housing your soul and allowing you to feel the sunlight on your skin, the softness of cat's fur, the smile of a loved one. We are all enough just as we are, in the bodies we inhabit. Appreciate yourself.

Article Source: Health Guidance

Rebecca Prescott

Your Diet May Cause You Stress !

2007-05-05T21:54:00.000+08:00

"Curry for the night is worry for the morning. Tomorrow's bread is not assured from today's labor." - One type of diet stress!

"We live in a posh locality. There are five excellent starred hotels near by. The trouble with our family is that we argue almost daily, where we should go for the dinner. The preferences vary and we bitterly quarrel over eats." Another type of diet stress!

The have's and the have not's- both have diet stress. Our living in this world is so molded by the scientists, economists and politicians that people feel constantly fatigued and stressed.

What are the actual reasons for the stress? "Just don't talk to me!" No one has time to ponder over it. Many of us work for 12 to 14 hours a day. But we don't have time to spare for a quiet lunch, say about 15 minutes. Even that we do along any other activity- in the company of television or PC. Just throwing the food in, like a robot, is no proper way to eat. Many times, when you are under stress, you over eat. This is extending invitation to more problems. You need to eat food for your hunger and for your pleasure. The intake of food needs to give you mental satisfaction as well.

Any type of decision, made under stress, is not likely to give you positive results. Because when you are under stress, there is increased production of hormones within you and that disturbs the glucose levels. You become more and more hungry and go on eating without rhyme or reason. Overeating is a disease.

So what should be your guiding principles for the diet that reduces stress? Surrender to natural food. Tell me frankly- which sight is pleasing to you? Fresh fruits and vegetables or a bowl filled with spicy curry? It is researched that raw foods are rich in compounds that help to combat stress symptoms. Flavanoids, for example!

To meet the challenge of stress through diet, completely transform your diet and lifestyles. Take vegetables and fruits that contain lots of fiber. This will free you of constipation that would help you relieve stress to a great extent. Stress, which is a mental disease, will in all probability promote physical diseases, if not checked in time. Drink lots of water. You need to cut drastically tea, coffee and alcoholic drinks! They give you artificial relief, but in reality they are the cause of more and stress!

Think before you eat. Eat with leisure and pleasure!

Article Source: Health Guidance

By Javier Fuller

Langkah-langkah Menangani Tekanan Mental

2007-05-03T15:01:00.000+08:00

TEKANAN KERJA

Setiap daripada kita mempunyai tekanan kerja. Suasana tempat kerja yang selesa dan selamat meningkatkan kecekapan mutu kerja dan keseronokan bekerja. Suasana tempat kerja yang kurang memuaskan boleh mendatangkan tekanan mental.

Tekanan kerja yang sedikit adalah perlu untuk meningkatkan daya produktiviti. Jika tekanan di tempat kerja berlebihan, ia boleh memberi kesan negatif. Masalah peribadi dan keluarga akan merumitkan lagi kesihatan mental pekerja.

PUNCA-PUNCA TEKANAN MENTAL DI TEMPAT KERJA

Jenis Pekerjaan

Suasan tempat kerja, tekanan kerja yang berpanjangan dan perubahan cara pengendalian kerja.

Peranan dan Fungsi Pekerjaan

Kerja dan peranan yang sentiasa berubah-ubah secara kerap atau pekerjaan yang merbahaya

Perhubungan

Konflik sesama rakan sekerja dan majikan

Kerjaya

Kurang insentif dan penghargaan dari majikan, kecewa terhadap suasana kerja, dinaikkan/diturunkan pangkat, hilang pekerjaan.

Perubahan Dalam Organisasi

Perubahan dalam struktur dan pengurusan organisasi secara mendadak meningkatkan kekeliruan dan tekanan kepada pekerja

7 LANGKAH MENANGANI TEKANAN MENTAL

Bersikap Realistik Terhadap Pekerjaan Anda

Akui kekuatan dan kelemahan dalam diri anda
Bersikap positif semasa melakukan anda
Lakukan yang terbaik dalam pekerjaan anda
Merasa seronok bekerja

Rancang Kerja Anda

Kendali masa anda dengan bijak
Beri keutamaan pada kerja yang penting
Jangan bertangguh
Elakkan membawa sebarang tugasan balik ke rumah
Mengagihkan kerja dengan baik

Tingkatkan Kemahiran Penyelesaian Masalah

Lihat masalah dengan rasional dan raancang penyelesaian secara sistematik
Senaraikan masalah-masalah mengikut keutamaan serta langkah-langkah menanganinya
Nilaikan kesesuaian pada setiap langkah penyelesaian
Ambil tindakan secara wajar

Mempunyai Sikap Yang Betul Terhadap Perubahan Dalam Kerja

Sentiasa bersikap terbuka, bertolak ansur dan realistik terhadap apa jua perubahan yang berlaku
Rancang perubahan secara teratur

Amalkan Komunikasi Berkesan Di Tempat Kerja

Amalkan sifat tegas (assertive) bukan garang (aggressive)
Luahkan pendapat anda secara sopan, tegas dan jelas
Hormati pandangan rakan sekerja anda

Tingkatkan Sokongan Sosial Di Tempat Kerja

Wujudkan ikatan persahabatan sesama takan sekerja
Senaraikan individu dan organisasi yang dapat membantu anda dan rakan sekeja di dalam menangani sebarang masalah
Berkongsi masalah dengan mereka yang sedia mendengar
Luangkan masa anda untuk membantu rakan yang bermasalah

Amalkan cara Hidup Sihat

Luangkan masa untuk beribadah
Dapatkan tidur yang mencukupi
Bersenam selalu
Adakan aktiviti/hobi yang menyeronokkan
Jauhi diri dari arak, rokok dan dadah
Amalkan nilai-nilai murni dan berpegang teguh pada ajaran agama

ANDA MANGSA TEKANAN MENTAL ?

Tanda-tanda tekanan mental

Bersikap ganas (Panas Baran)
Gelisah
Gangguan selera makan
Gangguan tidur
Hilang - tumpuan, motivasi
Kemurungan
Kerisauan yang berlebihan
Kelesuan
Mabuk arak
Mudah meradang
Perasaan bersalah

Kementerian Kesihatan Malaysia, Amalkan Kesihatan Mental Yang Baik

Serat Dalam Diet

2007-05-03T14:55:00.000+08:00

Menambah oat pada diet adalah cara mudah memastikan anda mendapat manfaat kesihatan daripada pemakanan yang kaya serat mudah larut dan tidak boleh larut.

Kita semua tahu betapa penting menjaga kesihatan usus. Penghadaman makanan, penyerapan zat makanan dan proses lain dalam tubuh badan bergantung kepada saluran penghadaman sihat. Pada tahun 80an, Sylvester W. Graham menjadi termasyur kerana mengesyorkan pengambilan makanan pelawas untuk menjaga kesihatan usus. Namun, hampir seabad kemudian, iaitu pada tahun 60an, barulah pakar sains mula menyelidik secara serius mengenai tugas serat dalam kesihatan.

Kini, kesedaran awam mengenai serat makanan semakin meningkat, setelah lebih banyak kajian dijalankan, mengaitkannya dengan risiko lebih rendah mendapat penyakit jantung koronari. Pemakanan yang mengandungi banyak serat makanan mengurangkan risiko penyakit dengan memperbanyak najis, mengurangkan masa transit makanan melalui saluran gastrousus, mengurangkan tahap kolesterol darah dan membantu mengawal tahap kandungan gula dalam darah. Bran oat dan oatmeal mengandungi jenis serat yang biasa dipanggil 'serat mudah larut'. Serat jenis ini juga ada pada buah-buahan, kacang dan kekacang yang juga mengandungi Vitamin B dan asid folik. Asid folik yang penting untuk menambah sel darah merah serta menyumbangkan karbohidrat kompleks yang penting untuk rembesan hormon selepas penghadaman.

Disebabkan kesannya kepada tahap kandungan gula dalam darah, serat mudah larut semakin penting dalam pemakanan untuk pesakit kencing manis. Apabila serat mudah larut dimakan, ia membentuk gel di dalam perut yang membantu melambatkan kadar perjalanan zat makanan meninggalkan perut untuk memasuki usus kecil.
Melambatkan penyerapan oleh serat oat bermakna melambatkan kadar penyerapan gula (glukosa) oleh tubuh badan, menyebabkan tahap kandungan gula di dalam darah meningkat secara lebih rata berbanding dengan yang berlaku kepada beberapa jenis karbohidrat seperti bran gandum yang diserap cepat. Disebabkan itu, serat oat pilihan sempurna bagi penghidap kencing manis. Disamping itu, bagi mereka yang cuba mengawal berat badan, melambatkan penyerapan zat makanan bermakna menagguhkan rasa lapar dan membolehkan mereka kenyang lebih lama.

Baru-baru ini, serat oat didapati merendahkan kolesterol darah apabila dimakan sebagai sebahagian pemakanan rendah lemak. Dianggarkan bahawa penurunan setiap satu peratus kolesterol darah dapat mengurangkan dua peratus risiko penyakit jantung koronari.

Serat oat dikatakan mengurangkan kolesterol darah dua cara. Pertama, ia bergabung dengan kolesterol di dalam asid hempedu - cecair kekuningan yang dirembes oleh hati untuk memcahkan lemak di dalam usus kecil. Sebahagian kolesterol di dalam asid hempedu mungkin akan dikeluarkan bersama serat sebagai bahan buangan, dan tidak diserap semula. Untuk menggantikan asid hempedu yang hilang, kolesterol dikeluarkan daripada badan, dan ini mengurangkan bekalan kolesterol. Kedua, penapaian serat oat di dalam usus mengeluarkan asid lemak, yang menghalang sintesis kolesterol.

Serat jenis lain, didalam bran oat dan makanan daripada oat (serta kebanyakan makanan yang kita makan, termasuk nasi perang dan beberapa jenis sayur) adalah "serat tidak larut". Serat ini dikatakan memberi kesan paling besar kepada kesihatan kolon atau usus besar, kerana ia tidak diserap dan bergerak dengan cepat di dalam usus ketika penghadaman. Serat tidak larut memperbanyak bahan buangan, lalu mempercepat pergerakan mengeluarkan bahan buangan daripada badan. Ini mengurangkan tekanan pada dinding kolon dan membantu mencegah sembelit.

Dengan membawa masuk air di dalam usus besar, serat tidak larut mencairkan karsinogen yang mungkin ada di dalam najis, dan mengurangkan pendedahan dinding usus kepada bahan-bahan ini. Disamping itu, serat tidak larut mengubah pH usus besar, mengganggu kegiatan mikrobial yang menghasilkan karsinogen. Kesan gabungannya dapat mengurangkan risiko barah kolon.

Pakar pemakanan mengesyorkan supaya semua orang cuba mengurangkan makanan berlemak dan mengambil lebih banyak makanan kaya serat dalam diet mereka. Pelbagai jenis makanan berserat (serat mudah larut dan serat tidak larut) adalah penting untuk kesihatan.

Anda tidak perlu mengubah amalan pemakanan cara mendadak untuk menikmati kesihatan yang seimbang. Apabila membeli-belah, masukkan buah-buahan dan sayur-sayuran segar, kacang dan bijirin berserat seperti oat pada senarai barangan keperluan harian anda. Di mana boleh, pilihlah makanan tenusu yang kurang lemak, daging tanpa lemak dan ayam tanpa kulit.

Jelita Okt 2000 Ms 212

Hypertension -Twelve Simple Things You Can Do To Lower Your Blood Pressure

2007-04-25T12:33:00.000+08:00

Hypertension

At age 34 I had to have an insurance exam. I weighed 175 pounds on a 5'6" frame and for the first time in my life, had elevated blood pressure, 140/90, up from 118/78. That was one of the first major health warnings my body gave me.

Pre-hypertension

Back in those days hypertension was considered anything above 140/90. Today we have the diagnosis of "pre-hypertension" which is any elevation of blood pressure over 120/80. Starting as low as 115/75 the risk of heart attack or stroke doubles for every 20 point increase in systolic pressure (the higher of the two, when the left ventricle of the heart actually pumps blood out into the body) and for every 10 point increase in diastolic pressure (when the heart is resting in between pulses). Between the pressures of 120/80 and 140/90 there is a fourfold increase in heart attack, compared to people with normal blood pressure. According to Aram Chobanian, M.D. Dean of Boston University School of Medicine, people over 54 years old have a 90% chance of developing hypertension at some time.

Aging does not necessarily correlate to hypertension.

For some reason especially here in America, there has been the idea that there is a normal increase in blood pressure as one gets older. That has been proven to be false. There are many populations around the world that reach old age and beyond without any increase in blood pressure. The idea that blood pressure goes up with age is based on studying the American population where it does in most cases. However, this does not mean that it is normal and is most likely a reflection of the eating habits and lifestyle of most Americans. I can still remember when a serum cholesterol was considered normal if it was less than 275, hardly normal for anyone.

Prevention is the best approach.

Better to not get hypertension than to try to control it with drugs once you have it. This means lifestyle changes that to some, are not really what they want to do. No free lunch here. If you want to prevent hypertension or control it once you have it, diet and exercise are the answer. Below are twelve simple lifestyle changes you can make to help keep your blood pressure under control.

Lose Weight
Exercise
Drinks lots of water
Dietary modification to decrease animal products and sugar and increase fruits, vegetables and complex carbohydrates. (The sugar-free vegan MericleDiet is the optimal diet to help you control your weight, blood pressure and risk for serious disease).
Stop Smoking
Reduce salt intake
Increase potassium intake (bananas, melons, potatoes)
Reduce or stop alcohol intake
Reduce or stop caffeine
Avoid drugs ... recreational (cocaine, ecstasy), birth control pills, some over the counter anti-inflammatory medicines
Relax, as much as you can.
If you want sweet -use Stevia. It has been shown to be the safest sweetener today and in well designed experiments it has reduced blood pressure.

The MericleDiet and Hypertension.

Current dietary recommendations for hypertension are a low salt diet that restricts saturated fat, cholesterol and total fats and emphasizes fruits, grains and low-fat dairy. This diet, however, still allows fish, chicken, dairy and insulin stimulating sugars such as sucrose and maple syrup. While there is no doubt that cutting down on these will improve your blood pressure, it would be best to stop them. Also, there has been some difficulty with adherence to these dietary recommendations. Why not learn to transition completely away from all hypertension causing meats, dairy and sugars with the MericleDiet, which also is much easier to adhere to. It is the only 100% organic sugar-free diet there is today. To visit the MericleDiet please follow the link below:

http://www.DrMericle.com

By John Mericle M.D. - http://nutrition.mps-health.com/article

The Causes Of Obesity

2007-04-25T11:34:00.000+08:00

Do you know are the causes of obesity? I am sure you have that a rough answer in your head right? Well, before we get deeper into it, lets take a look an overview on obesity in the world. Basically obesity or another term that is used “over weight” is becoming a serious worldwide issue. It’s not only in the western countries that are facing the problem but now it’s spreading over the globe!

If you think obesity or being overweight is a minor issue, well, you are dead wrong! There are many diseases that are related to obesity like heart attack, high blood pressure and obesity causes diabetes too. Its actually one of the toughest problem to solve!

”We are to blame for causing obesity!”

There are several causes of obesity. Basically, it rounds up to two main causes, which are lifestyle and medical reasons. Lifestyle is the main cause of obesity. Life is evolving at an alarming rate and due to this fact, people are getting busier by the day and time never seems to be enough.

People spend so much time at work and commute to work that they hardly have time for leisure and family let alone exercise. Not only their calorie expenditure per day is much lower now days, eating habits of our general population is getting poorer.

Yes, junk food is also one of the causes of obesity. This junk food like snacks, sweets and fast foods are laden with fats and sugar that we do not need. Yes, fast food causes obesity! All these junk food and fast food are so popular because they are very convenient to buy, plus the massive advertisement campaigns that are launched by these companies further influence us to consume it.

Technology advancement is also one of the causes of obesity. As technology gets higher and sophisticated, our human involvement in daily live gets lower. For example, the birth of escalators, automated walkways, lifts, car and bikes. People just don’t walk that often now days. Even if it were just one or two blocks away, some people still would want to drive there. Entertainment also is getting more high-tech and able to simulate real live sports. Kids would rather stay at home and play video games rather than going out there in the sun for some sports.

The basis of weight gain and fat loss is calories versus calories out. If you consume more calories than you expand, you will basically gain fat and if you use more calories than you consume, you will lose weight. It is really that simple. As you can see, people are consuming more calories because of all the junk food and using fewer calories because people are less active and this will lead to a worldwide pandemic, called obesity!

Of course there are also other factors that causes obesity, factors like the one that we cannot avoid. People who have thyroid dysfunction usually are over weight due to the low metabolism.

Also individuals that are endomorph have naturally lower metabolism are also usually over weight unless they adopt a really healthy lifestyle and watch their eating habits.

The listed above are just a few causes of obesity, there are many other factors that contribute to this diseases. The best way to overcome this problem is to be more active and follow a healthy eating plan! There is not much way around it. Don’t even think about liposuction!

Use these fat loss tips in this website to help you lose fat. Take action and improve your life quality now!

Weight Loss Diet Plan And Tips

2007-04-25T11:18:00.000+08:00

Have you ever wonder why you could not lose fat even though you have exercised everyday? You do your cardio endlessly and carry weights like there is no tomorrow but yet, the fat just wont budge. Then after too much training, your body just goes into fatigue, and you just give up trying!

Actually, it’s very easy to lose fat. You just have to know the science behind it, which is calories in calories out! Basically, you need to corner these 3 important factors that can ultimately help you lose weight and keep it off!

These 3 important factors are, weight training or resistance training, cardio training and the one that is most over looked and hated the most, dieting! Yes, dieting is the missing ingredient here if you have exercised like a mad man and still could not lose weight.

Follow some of these steps in this free weight loss diet plan and start melting fat off your body.

Free weight loss diet plan: Zero carb diet plan plus 2 days eating frenzy during the weekend!

This is actually the diet that gave me my abs and helps me lose tons of weight. Even though low carb diets have been criticized by many experts but non-the less, it worked for me.

Here is the outlay of this near zero carb free weight loss diet plan:

From Monday till Friday, you can only consume protein and fats. Your only source carbs are vegetables. That means no rice, noodles, any starchy food, potatoes, grains, cereal, simple sugars and even fruits. Yes, it’s that drastic. If you are worried about fiber, don’t worry; you are going to consume lots of vegetables in the free weight loss diet plan.

The bulk of your diet will come from lean mean such as fish, chicken breast and chicken thigh, lean sources of beef, egg whites, tofu and nuts. The reason that chicken thigh is included in the list is because that you need to be practical, you cant just eat chicken breast all the time, you will just give up. Include chicken thigh once a while and you will be able to sustain the diet plan longer.

All sorts of vegetables are allowed except carrots and corn.

Then on Saturday and Sunday, you can eat whatever you want. Go all out! You can eat all the snacks you desire like chocolates, pizzas burgers and all sorts! Cool right?

The Science Behind This Free Diet Weight Loss Plan

When our body is low in carbs, roughly below 20 grams a day, our body will enter a state called ketosis after 2-3 days. The beauty of this is that the body will shift its sources of energy from carbohydrates to fat. This means that the body will use fat from the food as well as the fat tissues as energy. This is just a nutshell explanation of the diet.

Then when on weekends when you carbo-load; your muscles will absorb the carbohydrates like a sponge! Then on Monday when you start your workout, your muscles will be so pumped up because of the extra glycogen stored in the muscles that it will give a steroid effect!

A sample of this low carb free weight loss diet plan:

Breakfast
-2 stir-fried eggs
-2 slices of bacon
-1 cup of black coffee no sugar

Mid Morning Snack
-A medium bowl Ceaser salad (contains chicken but no bread crumbs)

Lunch
-1 piece of whole chicken thigh roasted with pepper and soy sauce
-1 large bowl of salad with 1 tablespoon of mayonnaise

Mid Day Snack
-Protein shake or stir fried vegetables with chicken cubes

Dinner
-1 large steak served with stir fried vegetables

As you can see, there is no carbs in the meals, just protein and vegetables. Take a multivitamin pill a day just in case you are missing out in some important vitamins and minerals.

This diet is not that easy and yet not too difficult. During the first few days in will be tough, especially mentally. You have to be strong and give your body a chance to make the shift. The key to success in this diet is eating when you are not hungry! That’s right! You have to eat when you are not hungry so that you are mentally in control of your body. If you wait to long between meals, you will start to lose it mentally and throw your whole diet down the drain!

Give this diet a try for at 4 cycles, which is one month. You will definitely see the difference! Stay focus and keep you mind focused on your goal! Be patient and you will definitely be able to get your dream body. Good luck!

Weight Loss Tips For The Holidays

2007-04-21T15:49:00.000+08:00

The holiday season is approaching and its best to strategies your weight loss program and start thinking about some ways to lose belly fat fast! But lets face it, even the hardcore dieters will cheat during the holidays but its fine because with a little planning, you can still lose stomach fat.

Before getting into the tips, lets face the some common holiday season myths.

Myth- Most people gain five to ten pounds of fat during the holidays. But actually, the average person only gains one pound over the holiday period. This means that losing that one-pound of body fat is a walk in the park.

The best way to lose stomach fat is not allow stomach fat to get there in the first place. But if you already have a little pouch, please consider not having more and use these tips to over come it.

Free Weight Loss Tips For The Holidays 1

Please stay away from alcohol because alcohol goes right on your stomach and provides empty calories. One gram of alcohol gives 7 useless calories. Not only that, alcohol drives your energy down and make you mentally weak and give in to fattening naughty foods! Take alcohol in moderation, grab a glass of red wine, which is more beneficial than beer and whisky because of its antioxidants and sip it slowly while talking to valuable guest and friends.

Free Weight Loss Tips For The Holidays 2

Load up the healthy stuff before even thinking about fattening foods. There is two ways to do this. Number one, eat before you go to any party. You can control your food in your own kitchen. Then when you arrive at the party, you would not have a howling stomach to feed and you can control you appetite. The other way is to head on to the healthy section first and fill you stomach with salads, fruits and low fat clean meat cuts. Oh ya, skip the fattening dressings.

Free Weight Loss Tips For The Holidays 3

Eat a large bowl of salad before the main meal and drink a large glass of water to fill up your stomach. Choose lean meats like white meat turkey instead of dark meats and go light on stuffing. Have little or non side dishes and stay away from high fattening foods and foods that have lots of butter.

With that done, I am sure you have no more appetite and your stomach will be too full for pies, chocolate cakes, ice cream and desserts.

Free Weight Loss Tips For The Holidays 4

Now that your stomach is full, head on outdoors and don’t even think about the sofa. Go outside and take a walk. Invite your friends and family to have 30 minutes stroll outside and enjoy each other’s company. Another idea for Christmas is to take your friends and family for caroling. It will be lots of fun especially during this holiday season!

Free Weight Loss Tips For The Holidays 5

Finally, create opportunities for yourself to be more active. Since it is the holiday season, go for more window-shopping. One good shopping session is a few hours of walking! Park further away from the malls and use stairs whenever you could. To avoid eating junk in the malls, eat a healthy low fat meal before you go. Be prepared!

Holiday seasons are full with temptations. Stay focus on what you want and plan ahead so that you don’t get trapped into a situation that gets you cheating on your diet. Always think of the feeling and emotions that you will experience after indulging in some that unhealthy, I bet you will put that cookie down!

Use these few free weight loss tips and you may even look better than before! Who knows?

Rajinkan Diri Untuk Bersenam

2007-04-21T14:31:00.000+08:00

Jantung Cergas - Jantung Sihat

Senaman boleh membantu mengurangkan risiko penyakit jantung

Ia memperkuat dan meningkatkan keupayaan otot-otot jantung serta mengurangkan bebanan pada jantung anda.
Ia menambah penerokaan pembuluh-pembuluh darah dan seterusnya meningkatkan kemasukan oksigen ke dalam otot-otot jantung.
Ia meningkatkan paras kolesterol pelindung yang dikenali sebagai ‘high density lipo’ proteins (HDL).
Ia membantu mengawal berat badan dengan membakar kalori yang ada.
Ia menugurangkan tekanan darah bagi mereka yang mempunyai tekanan darah tinggi.
Ia mengurangkan ketegangan yang disebabkan oleh tekanan perasaan.
Ia membantu anda tidur dengan nyenyak.

Bagaimana Hendak Bersenam

Jadikan senaman sebagai amalan hidup anda.
Senaman perlu dibuat mengikut kehendak dan kesenangan anda.
Bila melakukan senaman, jarakkan sekurang-kurangnya tiga kali seminggu, untuk sekurang-kurangnya 20 minit setiap kali.
Senaman yang tidak berkala tidak memberi apa-apa manfaat.
Panaskan badan dengan melakukan regangan sekurang-kurangnya 5 minit sebelum sessi senaman dan sejukkan badan melalui regangan selepas aktiviti senaman.
Senaman hendaklah bersungguh-sungguh tetapi tidaklah memudaratkan.
Kemantapan senaman seharusnya boleh menggerakkan denyutan nadi anda lebih kurang 120-150 denyutan seminit.
Mulakan program senaman anda perlahan-lahan dan kemudian tingkatkannya dari masa ke masa.

Jenis-jenis Senaman

Senamrobik

Ia menguatkan ketahanan fizikal dan jantung.

Mengekalkan aktiviti kumpulan otot-otot besar boleh menambah keperluan oksigen di dalam badan.

Ini melatih jantung, paru-paru dan otot-otot untuk menjadi lebih cergas.

Kalestenik

Ia memperbaiki kelembutan atau kelenturan sendi dan otot.

Ia melonggarkan otot-otot dan menyediakan badan untuk aktiviti senamrobik.

Ia membantu mengelakkan dari pening dan sakit-sakit otot selepas senamrobik. Contohnya: regangan dan tai-chi.

Senaman janganlah disalah tafsirkan sebagai sukan untuk pertandingan. Oleh itu, ianya hendaklan dilakukan mengikut keupayaan seseorang individu supaya ianya menjadi cergas. Dan, pilihlah jenis senaman yang dapat memberi keseronokan pada anda dan boleh dijadikan sebagai sebahagian dari kehidupan seharian anda.

Patuhilah Syarat-syarat Bersenam

Lakukan senaman dengan betul bagi mengelakkan kecederaan.
Jangan bersenam ketika sakit atau cedera.
Pastikan anda memanaskan badan sebelum bersenam dan menyejukkannya selepas bersenam.
Pakailah pakaian yang selesa dan tidak terlampau ketat.
Gunakan kasut yang sesuai dengan lapisan tapak yang cukup apabila berjalan, berjogging atau berlari.

Oleh Unit Pelajaran Kesihatan Kementerian Kesihatan Malaysia

Kesihatan Mental

2007-04-21T14:15:00.001+08:00

Kesihatan mental berkait rapat dengan kehidupan kita. Orang ramai sering mengaitkan kesihatan mental dengan penyakit mentalm tetapi kenyataan ini adalah kurang tepat. Ia melibatkan kehidupan harian yang merangkumi:

Memupuk perasaan, fikiran dan tingkahlaku yang positif dalam diri sendiri.
Kemampuan untuk berinteraksi secara sihat dengan orang lain, kumpulan dan persekitarannya.
Bagaimana seseorang itu mengendalikan tanggungjawab, masalah dan tekanan yang timbul dari kehidupan harian.

Ciri-ciri kesihatan mental yang positif

Terhadap diri sendiri

Menyedari kelemahan dan kekuatan diri sendiri.
Berupaya mengawal perasaan.
Sanggup menerima kegagalan.
Mampu menghindari kegiatan yang tidak bermoral.
Menghargai diri sendiri.

Terhadap orang lain

Mampu berkomunikasi secara berkesan dengan orang lain.
Mampu memberi dan menerima kasih sayang.
Tahu menghargai dan mempercayai orang lain.
Dapat menerima pendapat orang lain secara terbuka.

Terhadap cabaran

Berupaya menghadapi dan menyelesaikan masalah.
Mampu mengatasi konflik dengan bijak.
Mampu membuat keputusan untuk diri sendiri.
Bersedia mendapatkan pertolongan sekiranya gagal menyelesaikan masalah harian.

10 Langkah Ke Arah Kesihatan Mental Yang Positif

Menerima kenyataan diri secara realistik.
Mengendali masa dengan baik (time management)
Merancang perubahan dalam kehidupan secara bijak.
Memupuk hubungan harmoni dan kasih sayang dengan ahli keluarga dan orang lain.
Menjaga kesihatan fizikal.
Menyediakan masa untuk aktiviti fizikal dan riadah.
Memastikan rehat dan tidur yang cukup.
Mengendalikan tekanan mental secara berkesan.
Mengamalkan asas-asas kerohanian yang baik.
Berkongsi masalah dengan orang lain dan mendapat pertolongan profesional sekiranya perlu.

Akibat Kesihatan Mental Yang Diabaikan Seseorang Itu Mungkin Mengalami:

Perasaan rendah diri.
Tekanan dalam hidup.
Pertelingkahan dan keruntuhan rumahtangga / keluarga.
Kecenderungan melakukan kegiatan tidak bermoral (minum arak, bohsia, penyalahgunaan najis dadah, sumbang muhrim dan perzinaan)
Suasana tempat kerja yang tidak menyenangkan.
Kecenderungan menggunakan keganasan untuk menyelesaikan masalah (penderaan kanak-kanak / pasangan, buli jalanraya, buli sekolah)
Peningkatan risiko penyakit mental.

Oleh Bahagian Pendidikan Kesihatan, Kementerian Kesihatan Malaysia