Go green for added nutrients

Go green for added nutrients

Go Pink!

Go Pink in the month of Oct! My top 10 breast care tips:

1. Eat your veggies
Packed with cancer-fighting vitamins and minerals, fresh vegetables and fruits are also important to ensure a healthy digestive and immune system. You should strive for at least 5-6 servings of this food group daily (1 serving size = a palm-size of fresh salad leaves = a fist of cooked veggies = 1 medium sliced fruit).

2. Green tea
Green tea contains flavonoids that are potent antioxidants. Statistics show that cancer risk is reduced in people who drink green tea regularly compared to those who don't. So the next time you want a cuppa, go green!

3. Stave off the fats
There are the 'good' fats and there are the 'bad' fats. You need about 30% of fats daily from your total energy intake. Why not go for monounsaturated and the polyunsaturated fats instead? Omega-3, Omega-6 and Omega-9 are examples of good fats that you can obtain from food sources such as flaxseed, nuts, seeds, oily deep sea marine fish and plant oils. Cut down your intakes of animal fats such as lard, organ meats and poultry skin.

4. Yup, can't seem to emphasise this enough, quit smoking.
With the recent hike of a 20-stick pack of cigarettes to RM 10, it is perhaps high-time to kick the habit once and for all. People who smoke are at a higher risks of getting oral-nasal and lung cancers. Besides that, second-hand smokers are also not spared as their risks of getting cancer are also higher compared to those who are not exposed to the smoke.

5. Limit alcohol intake
One to two drinks a day is fine. Excessive alcohol intakes, on the other hand, do not just impair liver functions, but also promote cancer growth. If you need to unwind, go for red wine instead.

6. BSE
Breast-Self Examination is crucial as this can help save lives. Perform a BSE 7-10 days after your menses to detect any irregularities, abnormal discharge and dimpling of the skin. Any lumps that are detected (on the breasts or underarms) should be brought to the attention of a specialist for further testing. Early diagnosis normally leads to good prognosis.


7. Exercise
Don't want to sound like a nagger but exercise helps relieve stress, promotes detoxification via the sweat glands and burns fats. People who are obese/overweight have a higher chance of getting cancer.

8. Anti-ageing
This is sad, but cancer risk does increase with age. Supplementation with antioxidants such as beta-carotene, vitamins C,E, astaxanthin and alpha lipoic acid may be beneficial in helping to slow down the ageing process and thus, fight cancers.

9. Go for yearly medical check-ups
You are advised to go for an ultrasound scan if you are 30 years and above and a mammogram if you are 45 years and above. If you have a family history of breast cancer (e.g. mother, sister with the disease), go for a mammogram once you have hit 35 years of age. A thorough check-up will help detect malignant lumps before they spread.

10. A good bra
Well, there's no conclusive evidence to show that an ill-fitted bra will lead to cancer, but it is alarming to know that 80% of women wear ill-fitted bra (too loose or too tight). Bra is not just a piece of undergarment, but also acts as a support to prevent sagging, especially if you are physically active. A good-fitted bra also allows blood flow and proper drainage of the lymph nodes.

There, you have it. My top 10 breast care tips in commemoration of Breast Cancer Awareness Month this October.

Also, do check out my podcast if you have the time.....happy listening!
http://www.biolife.com.my/podcast.php?funcid=shw_iframe&id=154

Snoring kills sex, say Australian women in survey

Snoring kills sex, say Australian women in survey

They should try ear plugs........

How can you keep the weight off?

How can you keep the weight off?

Flesh-eating bacteria eating her alive

Flesh-eating bacteria eating her alive

腸胃的戰爭

腸胃的戰爭

Our amateur dabble in podcast......

Combating Free Radicals with Antioxidants

Combating Free Radicals with Antioxidants

Check out this podcast

Influenza A (H1N1) : What you need to know

More than 50,000 people are infected worldwide. It is interesting to note that the 20-30's are more susceptible, suggesting some form of immunity in the older population. However, if you fall under the high-risk groups; pregnant women, age older than 65, infants and children younger than 2 years old, people with certain medical conditions such as diabetes, kidney disease, lung disease, heart disease and asthma and people with a compromised immune system, H1N1 may cause complications leading to death.

Same as seasonal flu, symptoms of H1N1 are:

• Fever
• Runny or stuffy nose
• Sore throat
• Cough
• Headache
• Muscle and joint pain
• Malaise
• Vomiting and diarrhoea in some cases

Influenza A virus subtype H1N1 (originally referred to as 'swine flu') is a highly contagious acute respiratory disease. The virus can spread from person to person, through exposure to infected droplets expelled by cough or sneeze, or contact with contaminated hands or surfaces.

The mortality rate for H1N1 is not alarming, less than 0.5% and is not any higher compared to ordinary flu. On the contrary to the H1N1 flu, the SARS virus which affected the ASEAN countries back in 2003 saw a mortality rate of 10-20%. As for the Avian flu, the mortality rate is higher, 262 people died from a total of 429 people infected worldwide.

Some of the precautions one should adopt include improving personal hygiene like washing your hands with soap and water, especially after a cough or sneeze. Alcohol-based hand cleansers are also effective. Cover your nose and mouth with a tissue when you cough or sneeze and throw the tissue away after use. Wear a facemask to prevent spreading the virus to others, especially when sharing common spaces with household members who are at high risk of complications from influenza. Stay home if you are sick until at least 24 hours after you no longer have fever. Visit the doctor if you suspect that you have come in contact with persons suffering from H1N1 flu.

As all flu are caused by viruses, doctors may give you anti-viral jabs but most of the time, you need to rely on your body's immune system to do the job. Hence, prepping your immune system with immuno-boosting nutrients may be beneficial.

Up your intake of vitamin C. You can obtain this either from foods or supplements. Bear in mind that you would need to take more fruits (5 servings) to get enough vitamin C and also go for freshly-cut fruits rather than buying from fruit vendors (as the Vitamin C content may be lost due to exposure to sunlight and air). I would suggest a combination of vitamin C, A, E, Zinc in tablet form as you are assured that you are getting enough and it is convenient. Vitamin C is water-soluble and may stay in your body for a short while before your body get rid of it via urination. Therefore, combining with fat-soluble vitamins such as A and E may also give extra protection to the immune system as they are stored in the fatty region of the cells.

As for herbs, you may try garlic, echinacea and horseradish which people use to treat upper respiratory tract infections such as sinus and colds (should be taken at first onset of symptoms).

3yr old who smokes and drinks

3yr old who smokes and drinks

This gotta be paranormal...........

5 mins in the outdoors can boost your self-esteem

Just spending 5 mins outdoors a day can help improve mental health, said a recent study published in the The Journal Environmental Science & Technology.

Researchers from the University of Essex found that 'green activities' such as gardening, farming, boating, walking and cycling can boost mood and self-esteem. They found that the greatest health improvement occurred in the young and the mentally ill, although people from all age groups benefited. The researchers further recommend that all natural environments were beneficial, including parks in towns and cities, but green areas with water features appeared to have more positive effects.

Read the full article here:
http://www.msnbc.msn.com/id/36899017/ns/health-behavior/

Earth Hour - join the movement

On March 27th at 8:30 p.m. local time, Earth Hour will cascade around the globe—from time zone to time zone—uniting the planet under a single, simple, call to action.

Earth Hour Malaysia

Since its inception three years ago, Earth Hour’s non-partisan approach has captured the world’s imagination and became a global phenomenon. Nearly one billion people turned out for Earth Hour 2009 – involving 4,100 cities in 87 countries on seven continents.

2009 was the first time Malaysia officially participated in Earth Hour bringing Malaysians to turn off their lights for one hour to show their support towards climate change. Many prominent landmarks such as KLCC, Bintang Walk and almost all major city buildings also switched off their lights for an hour. Its estimated that more than 5 million Malaysians participated in Earth Hour.

Do your part, spread the words around, send e-mails to your associates and friends and get them to switch off the lights this coming Saturday, 27th March, 8:30pm for at least an hour. Together, we can all make a difference!

Diva - Female anatomy? It's a grey area

Diva - Female anatomy? It's a grey area

Applying the blood from your first period to your face will prevent pimples?.....C'mon....24 per cent of Indian women believe you can tell if a woman is a virgin by the smile on her face??

The Kotex BodyLife IQ Study involved 1,800 women in Singapore, the Philippines, Vietnam, Indonesia, India and Malaysia in April last year. These women are required to answer 10 questions about their anatomy, pregnancy, myths and facts.

One of the questions which most women polled are clueless about is the number of openings they have down south.......

Answer: 3

1. Urethra 2. Vagina 3. Anus

David's version

1. pee hole 2. fuck hole 3. asshole

Overall, 82 per cent of all the women surveyed answered this question wrongly......OMG, they seriously need to go back to Biology class

Gut health linked to excessive weight gain during pregnancy

Gut health linked to excessive weight gain during pregnancy

"The link between gut microflora populations and weight may also extend to pregnancy, with a new study revealing that women who gain excessive weight during pregnancy have different microflora profiles."

A study with 50 pregnant women revealed that women who experienced excessive weight gain during pregnancy had more Escherichia coli bacteria in their gut, and fewer Bifidobacteria than women with normal weight gain during pregnancy. Yes, we need more of the good bacteria such as Bifidobacteria and Lactobacillus and not so much of the E. coli and enterobacter.

A breakthrough paper published in Nature in December 2006 reported that microbial populations in the gut are different between obese and lean people, and that when the obese people lost weight their microflora reverted back to that observed in a lean person, suggesting that obesity may have a microbial component.

The Big C

The Big C

The Chinese in Malaysia are also more susceptible to Cancer as compared to the Malay and Indian race. Cancer risk also increases with age. It is projected that 10% of those age > 60 years will have cancer in Malaysia (based on an overview by researchers back in 2002).

Eventhough I do not have the most recent data, from my observation, if you live past 60 and is a Chinese, you are at risk of getting some form of cancer......females would be breasts and cervical and men, it can be lung and colon. Your risks can also double if you live till 80. Therefore, it came as a no-brainer when a population ages, the cancer stats will rise in tandem.

Prognosis is normally good if cancer of the breasts and cervical are detected early via mammography and pap smear, but detection is harder for internal organs such as pancrease, liver and lung which can be attributed to high costs for such cancer screenings here in Malaysia, ignorance and the fear of finding out such dreaded news.

Genes, environmental factors, food and lifestyle also affect your risk of cancer. It is understandably why a diet rich in antioxidants such as the beta-carotene (a pro-vitamin A commonly found in yellow to orange fruits), vitamin C, vitamin E (the old school vitamins) and others such as quercetin, lycopene and other plant flavonoids is recommended. Environmental factors such as pollution, chemical and toxic waste from industrial output and agriculture may also play a role in cancer development.

Common lifestyle that the 20's - 30's enjoy such as drinking and smoking could also lead to cancer (esp smoking and the high incidence of lung cancer).

So?.....since you can't change your race, then choose not to live past 80!!. It does look like a double-edge sword. You live longer, you'll end up with cancer (and it is a painful way to die) . But then again, who wants to have a short life?...sigh.....So it is best to try to eat better, exercise regularly and butt off cigarette smoking. Drinking should not be in excess and if you do drink, go for red wine instead (1 glass a day).

Combat hot weather....Heee Ya!!

Everyone has been complaining about the weather these days. The dry spell came during the Chinese New Year holidays and practically stayed on till now. This has affected many people and the first to go is always your health.

Coughs, sore throats and infections are common and with the weather condition not abating anytime soon or even unpredictable at times, I have compiled a few tips for all of you to follow and hopefully remain healthy throughout ….

1. Drink loads
Drink at least 2 Liters of water daily. As you tend to perspire more under all that heat, replenishing bodily fluid is of utmost importance to avoid dehydration. Since 70% of the body is made up of water, not drinking enough may lead to malfunctioning of the body system, including immune health. Go for fresh fruit juices, plain water or isotonic drinks. Avoid teas, coffees, alcohol and carbonated drinks as they can promote urination and ultimately, loss of water.

2. Eat better
If you have the intention of planning and eating better for 2010, this is the time to do so. Opt for more fruits and vegetables as they contain more immuno-boosting vitamins and minerals that may help to give your body a boost. Chuck away your fetish for sweets and fast foods. They are usually laden with both sugar and fats that you can do without (or less). Take less refined carbo (e.g cakes, biscuits, chocolates, wafers, white bread, white rice and noodles) and choose complex carbo instead (e.g whole-grain buns and bread, rice crackers, vegetables and fruits). Go for lean meat, eggs, fish and poultry as your protein source but trim off the fats. Method of cooking is also important as vegetable curry with santan and fried chicken will not sit well with the nutritionists.

3. Stay indoors
Hard as it seems for outdoorsy type like me, you can’t help it but to stay indoors when it is scorching hot out there. If you must, wear skincare cream with SPF protection of at least 50. Bring an umbrella and wear a cap or hat to protect your skin from getting sunburned. Sunburn skin damage leads to premature ageing and pigmentation. Excessive exposure to the sun may also increase your risk of skin cancer.

4. Do light exercise
You can still enjoy your weekly exercise regime, but do so during the morning sun (6am to 10am) or at dawn (5 pm to 7pm). Afternoon sun is the most hazardous to health. If possible, go for indoor sports such as futsal, badminton, yoga and gym instead.

5. Clothing
Wear light breathable clothing. Tight leather wear will promote perspiration and too-tight pants may increase the risk of urogenital infections in women (urinary and sexual organs such as bladder and vagina). Men are not spared either as sweat + bacteria = bad BO

6. Take more showers
Frequent showers cool the body and reduce embarrassing problems such as BO. You are also advised to take more baths if you have skin disorders such as acne or eczema as sweat may promote bacterial infections of the skin and aggravate your skin condition.

7. Supplements
This is an option really. But people who take supplements on a regular basis are better able to ward off infections compared to those who are not. Supportive nutrients are vitamin C, antioxidants, vitamin Bs and certain herbs such as garlic and Echinacea.
These promote immune health and help fight diseases of the respiratory tract or even speed up recovery.

8. Sleep well
Adequate sleep of 7 to 8 hours is advised. Night sleep is where the body rests and repairs itself from the day’s stresses and onslaughts. Lack of sleep can lead to fatigue, mood swings and sickness.

9. Manage your stress
Breathe in, breathe out………take a few deep breaths. When work is piling up, demanding and unreasonable tasks and favours can take their toll on your body. When you are not at work, do the things you enjoy most such as reading, cooking or listening to the music to relieve stress and anxiety. Try not to bring work home and switch off your cell phones (unless you are into sales). Your mind needs to ‘switch off’ to focus on more relaxing things and your body needs to unwind for the next-day battle.

10. Plant a plant
Save our planet! One of the reasons why the weather is as such is because of global warming. We are directly doing this to ourselves (modernisation and development). If you have a garden, go plant some trees, if you live in an apartment, you can have smaller shrubs and flowering plants at your balcony. Plants release oxygen and cool the air surrounding us (when the sun is up). Recycles, reuse and reduce wastes such as plastic and bio-non degradable substances. A friend of mine uses all his wine bottles as drinking water containers. Another friend simply refuses to take plastic bags from the cashier when buying groceries. I applaud their effort as all tiny steps can add up to gargantuan results to make our mother earth a better place to live in.

Do you know........

This is an attempt to compile all interesting facts or snipets on health and nutrition and i will try my very best to update this regularly........be enlightened

Do you know?

1. Taking regular naps in the afternoon raises your risk of diabetes. In addition, daytime napping tends to disrupt night-time sleep, and again those who sleep for just a few hours a night are known to have a greater chance of developing diabetes.

2. A too-tight shirt collar might be an indicator of future heart troubles. Doctors have long measured fats in the abdominal area as an indicator for cardiovascular diseases and now, the fats around the neck is also shown to be closely associated with cholesterol levels and diabetes. Got a thick neck?.........go exercise boy!

3. The hotter the weather, the more severe the headaches. Many of us can relate to this, seeing that the Malaysian weather is usually hot and humid. It is believed that warmer weather leads lower blood pressure and there is good evidence migraines are related to changes in blood flow around the brain.

What is normal eating?

Defining normal eating

Came across this interesting article on eating and what constitute normal eating (while spring-cleaning my workstation). I believe normal or abnormal eating is a very subjective matter. To me, it may not be normal, but to another, it is alright.

Normal eating is:

1. Being able to eat when you are hungry and continue eating until you are satisfied
2. Being able to choose the food you like and eat it and trully get enough of it - not just to stop eating because you think you should
3. Being able to use some moderate constraint in your food selection to get the right food, but not so restrictive that you miss out on pleasurable foods
4. Giving yourself permission to eat sometimes because you are happy, sad or bored, or just because it feels good
5. Three meals a day, most of the time, but it can also be choosing to munch along
6. Overeating at times, feeling stuffed and uncomfortable. It is also undereating at times and wishing you had more

In short, normal eating is flexible. It varies in response to your emotions, your schedule, your hunger and proximity to food. However, as normal lifestyle now requires periodic exercise, normal eating now requires periodic dieting , implying that society demands that individuals eat enough to maintain an acceptable body size and no more.

~Ellyn Satter~

Don't junk your sleep

Don't junk your sleep

I have heard of junk food....but junk sleep??

Junk sleep = the inability to gain quality sleep due to technology.

Hahahhaha.......i agree, as sometimes i enjoy watching youtube or blogging.

My body says "go to SLEEP" but my brain wouldn't let me....... sigh, what to do, I feel that we do not have enough hours in a day these days....


Pic above: Sleeping Beauty....now this is what i call quality sleep

Happy Chinese New Year Yo’ll

CNY is just around the corner. The usual tradition of visiting relatives, giving ang pows and hopefully receiving some (in my case), eating and more drinking during this joyous celebration are much anticipated.

What’s more when you also have ‘new’ addition to the family in the form of nieces and nephews, making the occasion more celebrative. This is the time where many of us also take long breaks (a week) for visiting all relatives and friends, especially, my bad, for not making time for them throughout the year (excuse: being very busy and all, which is the truth!).

But before all that can happen, several days of spring-cleaning the house, queuing at the banks for new notes (and ang pow packets) and preparing ‘soong lai’ gifts for in-laws and parents are the norm for married couples.

Children are extremely excited during CNY as this is the time they get to play dress up and receive red packets from their uncles and aunts. Grandparents, on the other hand waited eagerly to show off their grandchildren to others and the adults will definitely drink (alcohol galore), eat and play cards (tsk....tsk....) till the wee hours of the morning.

This CNY will not be any different for me. Besides being labeled a drug pusher by family members for taking orders and buying all sorts of supplements on my aunts’ behalf, this year, I would also like to take the opportunity to do some bird-watching back in Teluk Intan. My husband and I just bought ourselves a pair of Nikon Monarch 8 X 42 binoculars from Singapore (a friend once warned us that it will be a real expensive hobby…..sigh….i wonder whether this can be considered a sport for tax deduction purpose?).
To-date we have discovered 88 species of birds and still counting……yeh! It is a feat for us. My favourites are the Malkohas (long-tailed colourful birds). Good birding spots as I have come to realize are aplenty in the city…..we even managed to spot more than 10 species at the balcony of our home in Menjalara. Other birding spots we normally go to are DPC, FRIM, Sungai Buloh, Kuala Selangor and Lake Garden, KL.

“Once you are into birds, it is quite difficult to ‘switch off’ as you tend to be more sensitive towards their presence such as the sounds they make” said another avid birder friend of my husband and this is soooooo true. We also tend to look up at trees and skies more often these days, just to see whether there are any birds that we could spot. The thrill of discovering a new bird, capturing them on camera and later identifying these birds is very gratifying.

So, yes, we will be trying to squeeze in birding during CNY and hopefully these birds are as merry as us during this festive period. Before that, some tips for all you guys and gals out there:

1. Drink loads….not the alcoholic type. Drink as much water as possible to rehydrate yourselves. The hot weather and all the CNY activities can easily caused dehydration, leading to fatigue. We all love our alcohol but do so in moderation. Water fills you up more, so you tend to eat less.

2. Don’t overindulge. I know it is going to be hard but at least practise some form of self-control, especially on biscuits, fizzy drinks, fatty foods and Chinese Mandarin oranges. One to two pieces of everything is fine.

3. Wear sunscreen with SPF 50 to protect the skin against UV rays that can cause skin pigmentation and also promote ageing.

4. Exercise if you have time or simply expend more energy than you consume. Getting involved in more activities (e.g birding, photography, playing with the kids) can also take your mind off eating.

5. If you like to overindulge, try supplementing your diet with herbal tonics such as Milk Thistle and Dandelion. These herbs help cleanse the liver and detox the body.

6. Plan your journeys and drive safely. Your loved ones would like to see you arriving in one piece. If you are tired, take a short nap at designated petrol kiosks along the highways. Snacking on berries such as blueberries or drinking an infusion of wolfberry tea helps improve eye circulation and reduce tiredness. You may also get this in the form of capsules at your local pharmacies.

7. Lastly, do not stress yourselves out. Just go with the flow, don’t be too calculative and endure all negative remarks/questions thrown at you in good faith (they meant well and only wanted to strike a conversation with you, and these are the standard questions, so you can’t say you are caught off guard by them).

Happy Chinese New Year to everybody and I’ll fill you with more updates after my CNY break!

My agenda for CNY
13th Feb – Pre CNY dinner with the in-laws
14th Feb – Driving up to TI to visit David’s side of the relatives plus birding
14th Feb – Driving back to KL to meet up with mom’s side of the family at Putrajaya
15th Feb – Visit dad’s sides of the family in Klang
16th Feb – Visit relatives in Klang valley
17th – 19th Feb – road trip to Melaka
20th Feb onwards – attending friend’s and relatives’ open houses

Gong Xi Gong Xi!

Final part of Health & your horoscope

Sagittarius

Sagittarius governs the hip, thighs and the sciatic nerve which are often areas of complaint for you. You may be prone to illnesses connected with movement such as muscular aches and pains, arthritis and rheumatism. Also bones and teeth may give trouble. So take extra care and keep yourself as supple as you can. Walks and light exercise will bring benefits to the joints and drink plenty of calcium rich milk or supplement to keep your teeth and bones in peak condition.

Capricorn

Capricorn rules the bones joints and knee-cap. Your biggest health enemies are rheumatism and dislocations of the knee and joints. Your general physical health is good this year but you may be prone to stress. The important guideline for the year ahead is to rest properly whenever you can so that you don't burn yourself out from over-work. Also try to do proper warm-up so to reduce your risk of post-exercise injuries.

Aquarius

Aquarius governs the calves, circulation and breath. This year you may be more prone to indigestions and stress. You'll be running around and hurried meals might just lead to stomach upsets. Try to avoid junk food and fast food. You'd be better off with a high fibre diet with lots of fruit and vegetables for your energy source instead.

Pieces

Pisces rules the feet, toes and lymphatic system. Many of you have a bad posture standing with a stooping gait and a clumsy step. Yoga is the perfect activity for you. Luck is on your side this year and good omens are to be found in the health area of your chart. It is as if the planets protect you and keep you from harm, so I suggest you should not push your luck by doing all the opposites!