World Stroke Day: 29 October

Stroke
Condition when blocks blood flow to the brain

World Stroke Day is dated on 29 of October to marked the serious and danger of the disease,raise awareness about prevention and treatment  and continuous care and support for survivors. Stroke become one of leading cause of death worldwide include Malaysia and a leading cause of disability. Commonly, after stroke certain part of body lose its function.  A stroke is as "brain attack" that can occur to anyone at anytime. Stroke happen when blood flow to an area of brains is cut off when brains cells not get oxygen and begin to die. Therefore, when brains cells die, abilities controlled by that area of the brain such as memory and muscle control are lost. This is the reason why survivors of stroke lost their memory and body function.

The effects of a stroke vary based on the site and severity of brain injury. Cardiovascular and stroke risks are related. They share risk factors such as high LDL(bad) cholesterol levels, low HDL(good) cholesterol levels, high blood pressure, diabetes, physical inactivity and being overweight or obese. In short, the risk factors are a preventive measure  for cardiovascular and stroke. Lifestyle-related risk can be reduced to prevent brain stroke, WHO has urged people to quit smoking and drinking alcohol- two factors alone that significantly increases the occurrence of stroke.

Low fat diet, DASH diet, heart-healthy diet, and physical activity considered as the effective ways to lowered the risk factors for cardiovascular and stroke.

Kegemukan berpanjangan meningkatkan risiko kanser wanita menapaus

Obesiti & Risiko Kanser

Kajian telah mendapati terdapat kaitan kegemukan berpanjangan terhadap risiko mendapat bagi wanita menapaus. Kajian mendapati wanita berlebihan berat badan dengan BMI >25kg/m2 dan obese dengan BMI >30 kg/m2 bagi satu jangka masa yang panjang tinggi risiko mendapat kanser endometrial dan buah pinggang. Risiko kanser payu dara juga tinggi bagi wanita menapaus yang menggunakan hormon, namun wanita yang tidak berlebihan berat badan tetapi menggunakan terapi hormone turut berisiko mendapat kanser payu dara.

Namun tempoh kegemukan tidak menunjukkan risiko terhadap kanser "gallbladder, ovarian, liver and thyroid.

Oleh itu, penemuan menunjukkan penurunan tempoh kegemukan dapat menurunkan risiko kanser dan pencegahan obesiti amat penting bagi langkah awal.

Penemuan menunjukkan risiko kanser bagi tempoh kegemukan yang panjang telah dikaitkan dengan obesiti boleh meningkatkan risiko dan keterukan keradangan kronik(chronic inflammation), kerosakan DNA oksidatif, dan perubahan dalam metabolisme hormon endogen.

Oleh hal yang demikian, kawalan kenaikan berat badan dan penurunan berat badan bagi yang obesiti dilihat sebagai satu langkah menurunkan risiko kanser bagi wanita yang telah menapaus. Malah terdapat penemuan terhadap BMI yang tinggi terhadap risiko kanser.

Diet, dan senaman dilihat memainkan peranan yang amat penting bagi menangani masalah kegemukan dalam masyarakat. Ahli professional kesihatan perlu melihat, penurunan berat badan bagi wanita yang obese sebagai langkah terbaik untuk menurunkan risiko mendapat kanser

Sumber: http://specialty.mims.com/topic/longer-duration-of-obesity-tied-to-increased-cancer-risk-in-postmenopausal-women?country=malaysia

Weight loss plan

Weight loss

Nowadays, abundances of weight loss supplements, detox diets, and surgery available across the world. All is for weight loss plan. Of course, the result is losing weight. The reason many use this weight loss plan because they want the quickest result. We need to think back, to gain weight, become overweight and obese is require time, not a day, but period of time which depends on an individual. Therefore, same like weight loss, we need time and period to archive our dreams weight. Remember, the key of success is proper planning. Though following very low calorie may result in rapid weight loss in the short term, slow and steady wins the weight loss race. The most successful weight loss plans combine diet, exercise and behavioral therapy.

First, you need to identify the problem. though every person has a different situation, so
the approach to losing weight depends on the individual. Some of these behaviors are commonly facing by us:

• Eating too many foods and beverages with added sugars and solid fats/condensed milk/creamer.
• Eating too many refined grains
• Eating big portions
• Skipping meals
• Frequently eating outsides
• Grazing all day on high-calorie snacks
• Eating for emotional reasons
• Eating in front of a screen such as mobile device or television

Therefore, the best way to lose weight is to change the habits that are causing extra weight. This is where behavioral changes took place. For the best results, pick one habit at a time to change. For example, limiting sweet and cutting out fried foods or only eating out once a week. Replace those old habits with new good habits, such as eats fruits as snack and engage in exercise classes.

Keep track is very important so that your weight loss plan is working. Studies show people who self-monitor their meals lose more weight and keep it off. Do not measure your weight daily as it might not show result, but end up you gonna stress out yourself. The most successful "loser" tend to weight about once a week.

So, diet, exercise and behavioral changes that works together can give sinergistic effect for weight loss plan. Do not hurry to see the result. If you failed to change habits, in long term you'll gain weight or just at your current weight. Be patient and do not stress, as stress failed your weight loss plan. Be positive and keep calm.

This article is review from http://www.eatright.org/resource/health/weight-loss/tips-for-weight-loss/what-a-healthy-weight-loss-plan-really-looks-like

How to Eat Healthy

Did you find eat healthy is hard??? Eat right can be very enjoyable and fun. Depends on how you practice the healthy diet.

Here are simple tips to help you follow an overall healthy dietary pattern. Remember eat right is your choices. Choose to eat right is the best decision for your healthy living.

What to include in your diet!!

1. Fruits and vegetables
2. Whole grains or whole meal
3. Beans and legumes
4. Nuts and seeds
5. Fish and skinless poultry
6. Fat-free and low-fat dairy products
7. Healthy fats

What to limit!!

1. Sodium and salt
2. Saturated fats
3. Sweets and added sugar
4. Red meat- if eat select lean cuts

Avoid!!

1. Trans fats and partially hydrogenated oils

Tips for you

• Choose foods wisely, ingredients and content can vary each product and brands
• Compare nutrition information on food labels and choose products with the lowest sodium, sugars, saturated fats and free trans fats
• Make sure your calorie intake is balanced with energy expenditure
• Eat foods in reasonable portions. Avoid binge eating and extreme fasting
• Eat a wide variety of foods to gets all nutrients that body needs.
• Prepare your own foods and eats at home.

Eating right is about your attitude. Hard at beginning, but easy comes after. 

Enjoy healthy eating!!

Source: http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/Nutrition/How-to-Eat-Healthy_UCM_307257_Article.jsp#.WAm_8-B97IU

Jom Kurus!

KURUS SECARA SIHAT

Assalamualaikum.

Ramai di antara kita yang ingin tubuh badan yang cantik ataupun kurus. Terutamanya golongan wanita. Kurus tu cantik ke?? Sememangnya kita harus mengawal berat badan kita daripada menjadi berlebihan berat badan atau obesity. Berat badan yang ideal dapat mengawal daripada mendapat penyakit kronik seperti tekananan darah tinggi dan kencing manis. Namun ramai yang ingin kurus bukannya untuk menjaga kesihatan tetapi lebih kepada untuk kepuasan diri sendiri iaitu untuk kelihatan menarik. Walhal, pelbagai cara mudah diambil untuk mendapatkan berat badan yang diingini seperti mengambil pil kurus, diet yang ekstrem, senaman melampau dan sebagainya. Cara penurunan berat yang cepat ataupun "crash diet" tidak bagus untuk kesihatan. Selain itu, selepas berhenti melakukan rutin tersebut berat badan akan naik berkali ganda. 

Proses penurunan berat badan memerlukan kesabaran dan masa yang agak lama. Kurus secara sihat lebih menumpukan kepada gaya hidup sihat berbanding diet ektrem ataupun pengambilan suplemen. Penurunan berat badan sebanyak 0.5-1 kg seminggu sudah cukup. Ini dapat dicapai dengan pengurangan sebanyak 500-1000 kcals dari diet harian berdasarkan keperluan badan. Diet hendaklah menfokuskan kepada pilihan makanan sihat seperti produk tenusu rendak lemak, buah-buahan dan sayuran, bijirin penuh dan kekacang. Cara yang terbaik ialah mengambil makanan mengikut waktu makan dan dalam kuantiti yang ditetapkan. Diet perlulah seimbang, pelbagai dan bersederhana. Anda boleh berjumpa Dietitian untuk mengetahui kalori yang perlu diambil dalam sehari beserta menu makan. Pemilihan makanan yang sihat merupakan langkah yang paling bijak untuk diet yang seimbang. Badan akan mendapat nutrient sepenuhnya daripada pemakanan yang seimbang. Walhal,kaedah seperti berpuasa untuk diet tidak bagus kerana penyekatan kalori menyebabkan badan tidak mendapat nutrient secukupnya.

Selain makan secara sihat, senaman adalah cara yang terbaik untuk membakar kalori. Mulakan senaman dengan intensiti rendah untuk menyesuaikan diri seperti berjalan laju, jogging dan turun naik tangga. Senaman selama 120 minit seminggu amat disarankan untuk mengurangkan berat sebayak 0.5-1kg seminggu. 

Semoga berjaya. Positifkan diri, dan bersabar. Insyaallah.

NUTRITION AND PHYSICAL ACTIVITY FOR CANCER PREVENTION

• 1.     Maintain a healthy weight throughout life.

•       Balance caloric intake with physical activity.

•       Avoid excessive weight gain throughout the lifecycle.

•       Achieve and maintain a healthy weight if currently overweight or obese.

• 2.     Adopt a physically active lifestyle.

•       Adults: engage in at least 30 minutes of moderate-to vigorous physical activity, above usual activities, on 5 or more days of the week. Forty-five to 60 minutes of intentional physical activity are preferable.

•       Children and adolescents: engage in at least 60 minutes per day of moderate-to-vigorous physical activity at least 5 days per week.

• 3.     Consume a healthy diet, with an emphasis on plant sources.

•       Choose foods and beverages in amounts that help achieve and maintain a healthy weight.

•       Eat five or more servings of a variety of vegetables and fruits each day.

•       Choose whole grains in preference to processed [refined] grains.

•       Limit consumption of processed and red meats.

• 4.     If you drink alcoholic beverages, limit consumption.

•       Drink no more than one drink per day for women or two per

day for men.