Where is Malaysia in the midst of the Asian epidemic of diabetes mellitus?

Abstract by (Zaini, 2000)

Population studies all over the world have clearly showed that the prevalence of Type 2 diabetes mellitus (DM) is escalating at phenomenal scale and very likely we are heading towards epidemic proportions.

In 1985, the estimated population of diabetic individuals in the world was 30 million but by 1995 this figure soared to 135 million. Based on current trends, epidemiologists predict that the population of diabetic individuals will swell up to a staggering 300 million by the year 2025. Almost half of that will be in the Asia Oceania region alone. Dr Hilary King of WHO pointed out that there will be a projected rise of about 42% in developed countries whereas the developing countries will see an escalation to the magnitude of 170% (H. King, R.E. Aubert, W.H. Herman, Global burden of diabetes, 1995–2025: prevalence, numerical estimates and projections, Diabetes Care 21 (1998) 1414–1431; WHO Health Report 1997, WHO Switzerland). There will be a 3-fold rise of the disease in Asia and much of these will be seen in China (40 million) and India (55 million) by virtue of the massive population of these countries.

Nevertheless, the other rapidly developing Asian nations like Singapore, Malaysia, Thailand and those making up Indochina will experience the surge. At the same time the prevalence and incidence of diabetes complications will also increase. Based on recent WHO prediction (WHO Newsletter, The global burden of diabetes 1995–2025. World Diabetes 3 (1997) 5–6), it is estimated that by the year 2000 the following figures will be seen:

Taiwan                 35% with retinopathy

Japan                    35% with nephropathy

Thailand               20% nephropathy

Sri Lanka              12% cardiovascular disease

Diabetes complications are major causes of premature death all over the world and most of these are avoidable. DCCT and UKPDS are landmark studies showing strong evidence that major complications can be drastically reduced by maintaining to near normoglycaemic control.

ZAINI, A. 2000. Where is Malaysia in the midst of the Asian epidemic of diabetes mellitus? Diabetes Research and Clinical Practice, 50, Supplement 2, S23-S28.

Carbohydrate Estimation by a Mobile Phone-Based System Versus Self-Estimations of Individuals With Type 1 Diabetes Mellitus: A Comparative Study

Abstract

Background

Diabetes mellitus is spreading throughout the world and diabetic individuals have been shown to often assess their food intake inaccurately; therefore, it is a matter of urgency to develop automated diet assessment tools. The recent availability of mobile phones with enhanced capabilities, together with the advances in computer vision, have permitted the development of image analysis apps for the automated assessment of meals. GoCARB is a mobile phone-based system designed to support individuals with type 1 diabetes during daily carbohydrate estimation. In a typical scenario, the user places a reference card next to the dish and acquires two images using a mobile phone. A series of computer vision modules detect the plate and automatically segment and recognize the different food items, while their 3D shape is reconstructed. Finally, the carbohydrate content is calculated by combining the volume of each food item with the nutritional information provided by the USDA Nutrient Database for Standard Reference.

Objective

The main objective of this study is to assess the accuracy of the GoCARB prototype when used by individuals with type 1 diabetes and to compare it to their own performance in carbohydrate counting. In addition, the user experience and usability of the system is evaluated by questionnaires.

Methods

The study was conducted at the Bern University Hospital, “Inselspital” (Bern, Switzerland) and involved 19 adult volunteers with type 1 diabetes, each participating once. Each study day, a total of six meals of broad diversity were taken from the hospital’s restaurant and presented to the participants. The food items were weighed on a standard balance and the true amount of carbohydrate was calculated from the USDA nutrient database. Participants were asked to count the carbohydrate content of each meal independently and then by using GoCARB. At the end of each session, a questionnaire was completed to assess the user’s experience with GoCARB.

Results

The mean absolute error was 27.89 (SD 38.20) grams of carbohydrate for the estimation of participants, whereas the corresponding value for the GoCARB system was 12.28 (SD 9.56) grams of carbohydrate, which was a significantly better performance ( P=.001). In 75.4% (86/114) of the meals, the GoCARB automatic segmentation was successful and 85.1% (291/342) of individual food items were successfully recognized. Most participants found GoCARB easy to use.

Conclusions

This study indicates that the system is able to estimate, on average, the carbohydrate content of meals with higher accuracy than individuals with type 1 diabetes can. The participants thought the app was useful and easy to use. GoCARB seems to be a well-accepted supportive mHealth tool for the assessment of served-on-a-plate meals.

Reference

RHYNER, D., LOHER, H., DEHAIS, J., ANTHIMOPOULOS, M., SHEVCHIK, S., BOTWEY, R. H., DUKE, D., STETTLER, C., DIEM, P. & MOUGIAKAKOU, S. 2016. Carbohydrate Estimation by a Mobile Phone-Based System Versus Self-Estimations of Individuals With Type 1 Diabetes Mellitus: A Comparative Study. Journal of Medical Internet Research, 18.

5 Simple Tips to Maintain Healthy and Slim Body

Tip 1  You must exercise to burn calories

To maintain slim body, you not only need to watch the amount of calories intake but you must exercise to burn excess calories. Physical activity is the most effective way to keep your body in the best shape yet healthy. Try to exercise at least 150 minutes weekly. If you are overweight and obese and want to lose weight and achieve your ideal weight you may need to exercise up to 300 minutes a week.

Tip 2  Eat when you're hungry not when you want

Watch your food intake, eat enough and right. You have to manage your eating behaviour if you demand a slim body. Eat slowly and mindful eating to determine your level of fullness, instead of rushing down your meal until your stomach stretch. It takes about 20 minutes to signal your brain that you are full. Concentrate while eating and avoid distraction such as using a smartphone, watching TV or talking to others while having a meal. Beside, drinking a glass of water before meal also helps to reduce the amount of food intake, since it make you feel full and may reduce the chance of overeating. Also, try to avoid any cues of overeating. 

Tip 3  You are what you eat

Being healthy is also about eat right. Never skip your breakfast! Start your day with healthy breakfast speed up your body metabolism, allow your body to burn more calories throughout the day. Choose healthy carbs, leaner protein and eat more fruits and vegetables. They can keep you satisfied longer and keep your body in shape. Avoid processed food and sugary food that have imbalanced nutrition. Do not waste your calories on unhealthy food!! Choose wisely.

Tip 4  Sleep enough!

Sleep is essential in helping you maintain good body health. Inadequate sleep affects the production of your hunger hormone, leptin and ghrelin level, which make you hard to stick to optimal portion sizes and might increase your food intake up to 30%! Recommended sleep duration is 7-9 hours per day. You may try to use tracker to keep tracker sleep duration.

Tip 5  Free from stress

When stress is not managed well, steroid hormone such as cortisol will be released by the body. Disorders of cortisol production will make your body perceive that you might be starving, hence it will hoard the fat into the abdomen, where it has more cortisol receptors. What's more, stress will increase appetite, make you crave for sweet food as sugar can stimulate your brain to release chemicals that make you conform. You may find relaxing exercise help to manage stress. Share problem with others also might help as well.     

Obesity: Causes and Prevalence

Highlights

• Obesity is a global epidemic primarily resulting from unhealthy environments that cause excess caloric intake and insufficient physical activity
• Obesity increases the risk of adverse health conditions, including cardiovascular disease, diabetes, certain cancers, and musculoskeletal disorders

Abstract

Obesity is a global epidemic primarily resulting from unhealthy environments that cause excess caloric intake and insufficient physical activity. An estimated 3.4 million adult deaths annually are attributed to overweight and obesity, making them the leading causes of death worldwide. Prevalence of adult obesity is 11% globally and 35% in the United States.

Obesity increases the risk of adverse health conditions, including cardiovascular disease, diabetes, certain cancers, and musculoskeletal disorders. Furthermore, obese individuals face stigma and discrimination. The economic costs are substantial as well. Although extensive research is dedicated to managing obesity with lifestyle interventions, medications, and surgery, success has been limited. Short-term weight loss has been achieved, but further research is needed to discover how to maintain healthy weight long term.

Several studies support the use of fiscal and regulatory measures such as taxing sugar-sweetened beverages; however, these measures are often not politically feasible.

               

ALEXANDER, E., SELWYN, A., CALITZ, C., YACH, D. & WANG, Y. C. 2016. Obesity: Causes and Prevalence. Encyclopedia of Food and Health. Oxford: Academic Press.

Microbiota and lifestyle interactions through the lifespan

Abstract of the study

Background

The human intestinal microbiota is an adaptive entity, being capable of adjusting its phylogenetic and functional profile in response to changes in diet, lifestyle and environment. Providing the host with functions important to regulate energetic homeostasis and immunological function, the gut microbiota is strategic to keep metabolic and immunological homeostasis during the entire lifespan.

 Scope and approach

(Rampelli et al., 2016) review studies exploring human gut microbiota variations at different age, describing the trajectory of ecosystem changes during the course of our life, from infancy to the old age. Gut microbiota variation mirroring subsistence strategy is also explored, with a particular focus on how the gut microbiota changes in response to modifications in the diet. Finally, the study illustrates how an abnormal dietary intake could force microbiota to an obese-associated configuration, which concurs in compromising the host metabolic homeostasis.  

Key findings and conclusions

(Rampelli et al., 2016) work allows appreciating the importance of the physiological flexibility conferred by the microbiota for modulating our metabolic and immunological phenotype along the course of our life. Further, the key role of the gut microbiota in providing an extra means of adaptive potential during our evolutionary history is highlighted, suggesting the importance of the intestinal microbiota-host interplay for the maintenance of human health and homeostasis in changing environments. On the other hand, different lifestyle and dietary factors, such as sanitization and antibiotic usage or high-fat diet, can force maladaptive changes in the microbiota configuration which could have negative effects on human health. Thus, it is important to modulate diet and lifestyle habits to keep a mutualistic gut microbiota layout along the course of our life.

Rampelli, S., et al. (2016). "Microbiota and lifestyle interactions through the lifespan." Trends in Food Science & Technology 57, Part B: 265-272.

A pro-inflammatory diet is associated with increased risk of developing hypertension among middle-aged women

Highlights

• A pro-inflammatory diet is associated with higher hypertension incidence in women.
• The pro-inflammatory diet was low in fish, vegetables, fruits, nuts, potatoes, pasta/rice and high in high-fat dairy.
• No interaction between inflammatory potential of diet and BMI or diabetes was found.

Abstract study

A pro-inflammatory diet is thought to lead to hypertension through oxidative stress and vessel wall inflammation. We therefore investigated the association between the dietary inflammatory index (DII) and developing hypertension in a population-based cohort of middle-aged women.

The Australian Longitudinal Study on Women's Health included 7169 Australian women, aged 52 years (SD 1 year) at baseline in 2001, who were followed up through 4 surveys until 2013. The DII, a literature-derived dietary index that has been validated against several inflammatory markers, was calculated based on data collected via a validated food-frequency questionnaire administered at baseline. Hypertension was defined as new onset of doctor-diagnosed hypertension, ascertained through self-report between 2001 and 2013. Generalised Estimating Equation analyses were used to investigate the association between the DII and incident hypertension. The analyses were adjusted for demographic and hypertension risk factors. During 12-years follow-up we identified 1680 incident cases of hypertension. A more pro-inflammatory diet was associated with higher risk of hypertension in dichotomised analyses with an ORfully adjusted of 1.24, 95% CI: 1.06–1.45.

A pro-inflammatory diet might lead to a higher risk of developing hypertension. These results need to be replicated in other studies.

Reference: Vissers, L. E. T., et al. (2017). "A pro-inflammatory diet is associated with increased
                  risk of developing hypertension among middle-aged women." Nutrition, Metabolism
                  and Cardiovascular Diseases 27(6): 564-570.

Short and long-term energy intake patterns and their implications for human body weight regulation

Abstract view

Adults consume millions of kilocalories over the course of a few years, but the typical weight gain amounts to only a few thousand kilocalories of stored energy. Furthermore, food intake is highly variable from day to day and yet body weight is remarkably stable. These facts have been used as evidence to support the hypothesis that human body weight is regulated by active control of food intake operating on both short and long time scales.

The study demonstrate that active control of human food intake on short time scales is not required for body weight stability and that the current evidence for long term control of food intake is equivocal. To provide more data on this issue, the study suggest for developing new methods for accurately measuring energy intake changes over long time scales.

They propose that repeated body weight measurements can be used along with mathematical modeling to calculate long-term changes in energy intake and thereby quantify adherence to a diet intervention and provide dynamic feedback to individuals that seek to control their body weight. Thus mathematical modelling of human metabolism and body weight dynamics suggest that the large day to day variations in energy intake are irrelevant for body weight regulation. Rather, persistent changes in energy intake can lead to substantial weight changes over long time scales.


 
Fig.. Schematic of a method for personalized model-based feedback control of body weight. Using individual anthropometric and demographic data, a personalized mathematical model of metabolism is created to plan a lifestyle intervention to achieve a goal body weight in a specified time frame. By monitoring body weight and physical activity repeatedly, adherence to the intervention can be calculated and used iteratively to provide quantitative feedback regarding revised body weight predictions or changes in the prescribed intervention required to achieve the body weight goal.

Reference abstract: Chow, C. C. and K. D. Hall (2014). "Short and long-term energy intake patterns and their implications for human body weight regulation." Physiology & Behavior 134: 60-65.

Metabolically obese, non-obese (MONO): Who are they???

Metabolically obese, non-obese (MONO): Study finding

Metabolically obese, non-obese(MONO) was defined as individuals with Body Mass Index(BMI) range 18.5-29.9 kg.m² and metabolic syndrome. Well known obesity placing individual at high risk for chronic disease. The non-obese individuals could have metabolic disorders that are typically associated with elevated BMI, placing them at elevated risk for chronic disease as well. 

Based on (Lee et al., 2017) study on Metabolic syndrome among non-obese adults in the teaching profession in Melaka, Malaysia, among 1168 teachers included in the study, the prevalence of MONO was 17.7%. It is found that MONO prevalence was higher among males, Indians, and older participants and inversely associated with sleep duration. Besides, metabolic syndrome was also more prevalent among those with central obesity, regardless they were normal or overweight. Those with BMI 27.5-29.9 kg/m² have the highness odds of metabolic syndrome compared with BMI 18.5-22.9 kg/m². It shown that those with BMI ≥23.0 kg/m² had significantly higher odds of metabolic syndrome even the BMI is normal. 

Therefore, the healthcare professionals and physicians should start to screen non-obese individuals for metabolic risk factors. It is recommended individual with central obesity and BMI ≥23.0 kg/m² to screen for metabolic risk factors as early prevention of chronic disease and start to reduce waist circumference and achieve BMI ≤23. 0 kg/m² through healthy diet and physical activity.

LEE, S. C., HAIRI, N. N. & MOY, F. M. 2017. Metabolic syndrome among non-obese adults in the teaching profession in Melaka, Malaysia. Journal of Epidemiology, 27, 130-134.

Tomyam ayam simple

Bahan-bahan:

1/2 ayam dipotong kecil

1 batang carrot dipotong

2 biji bawang besar yang telah dihiris

3 biji bawang putih

2 biji bawang merah

2 biji cili api

2 batang serai yang telah diketuk

2 helai limau purut

1/2 bii limau nipis/kasturi

1 kiub perencah tomyam

3 cawan air

garam

Minyak untuk menumis

Sayur ikut pilihan; bunga kobis, kobis etc.

Cara-cara:

Panaskan 2 sudu besar minyak. Tumiskan bawang putih,merah dan serai hingga perang dan berbau wangi. Masukkan ayam dan kacau hingga separuh masak.

Masukkan air sehingga mendidih dan masukkan daun limau dan bawang besar. 

Masukkan perencah tomyam dan perahkan limau dan masukkan cili api.

Masukkan sayur yang telah dipotong. Masukkan garam secukup rasa.

Biarkan mendidih sehingga masak sepenuhnya.

Cadangan 1 hidangan lengkap tomyam ayam untuk makan tengah hari/malam

1. 2 senduk nasi

2. 1 cawan/senduk sayur dari tomyam 

3. 1/2 cawan ayam(1 ketul dada ayam)

4. 1 biji epal/oren

5. 1 gelas air suam

The Omega Fats

 By replacing saturated fats with unsaturated fats reduce cardiovascular disease risk factors. The role of fatty acids in the body depends on the length of the carbon chain, the degree of saturation, and the position of double bonds. Dietary fats may be oxidized as energy or stored as triglycerides.

 PUFAs
 Omega-3 Fatty Acids (EPA +DHA)

 Most people know this omega fats. As people will consume fish oil to get this fats. Review study shows, that fish or fish oil providing approximately 250 mg of EPA + DHA daily significantly lowers the risk of coronary heart disease(CHD) death by 36% compared with not consuming EPA + DHA. Beside, studies suggest that EPA and DHA intake is critical for the development of fetal brain and retina. In one small studies, found that mothers who took DHA supplements during pregnancy gave birth to children who demonstrated better problem-solving skills at 9 months old. Morever, these fatty acids potentially have strong anti-inflammatory effect. Therefore, it may benefits in the treatment or prevention of age-related macular degeneration, ADHD, rheumatoid arthritis, and asthma.

 Omega-3 Fatty Acids (ALA)

 EPA and DHA often are the most well known and are the focus of research. But, ALA also provides health benefits. Evidence are demonstrating a beneficial role of ALA in the primary and secondary prevention of cardiovascular disease. Besides, studies support ALA's potential benefits in chronic inflammation, the metabolic syndrome, inflammatory bowel disease, cancer, lupus, and rheumatoid arthritis.

 Omega-6 Fatty Acids (LA)

 LA is the precursor to AA. By consuming at lest 5% to 10% of energy from omega-6 fatty acids decreases the risk of CHD or 2.5% to 9% of energy. Research have debated the merits of limiting omega-6 fatty acids in diet to decrease the production of inflammatory compounds.

 MUFAs Omega-9 Fatty Acids

 When this fats replace saturated fatty acids in the diet, LDL cholesterol levels improve, HDL cholesterol remain stable, and insulin resistance improves. When replacing carbohydrate in the diet, omega-9 fats increase HDL cholesterol levels and decrease triglycerides levels.Oleic acid is the predominant omega-9 fatty acids in the diet mainly from olive oil.

 Omega-7 Fatty Acids

 Palmitoleic acid, its purported to reduce inflammation, increase satiety, promote weight loss, lower cholesterol and triglycerides levels, and improve insulin resistance.Its suggest more reseacrh to support this must be done.

The amazing nuts

Eats nuts-The heart healthy diet

By Iera, RD, USM
Adapted from Todays's Dietitian
http://www.todaysdietitian.com/newarchives/011315p12.shtml

Eat one palmful or 1/4 cup of most nuts, eaten more than fives times per week for optimal health benefits. If you currently in weight lose plan, do not afraid to consume nuts. Eats one handful a day,

Why we should eat nuts everyday??

1. Lower obesity risk

Research found those who ate 1 oz of nuts per days, including peanuts and tree nuts, not only had a lower mortality risk , they also were leaner. They had a smaller waist circumference and decrease obesity risk. Nuts can promotes satiety and also regulate blood sugar.

2. Heart healthy nutrients

Nuts contain about 13 to 18 g of fat per 1oz serving, primarily is monounsaturated and polyunsaturated. Beside, nuts provide 1 to 7 g of protein and 1 to 3 g of dietary fiber per ounce. They're delicious way to consume heart-healthy nutrients, such as unsaturated fats, fiber, vitamin E, potassium, L-arginine, phytosterols, and resveratrol. Nuts can be a part of healthful diet, because nuts are nutrient-rich, and cardioprotective foods. Study shows he fiber, phytonutrients or antioxidants in nuts, may contribute to the significant reduction of various cardiovascular risk factor, such as high cholesterol and increased inflammation and oxidation.

3. Variety of nuts

Nuts is so delicious and can be a part of healthy snack. You can added nuts into cooking or consume it raw.

The link between sleep and weight gain

Everyone love to sleep silently and we all need to get a good night's sleep. Sleep well make us to feel refreshed, energized, and ready to conquer the world. But when don't get enough sleep, we feel fatigued, sluggish, and irritable. Sleep deprived daytime sleepiness and effect our job.

Adults should get between seven and nine hours of sleep each night. Yet, we sleep less than that. Adequate sleep restores us physically, mentally, and emotionally. In a nutshell, sleep is essential to our short and long term health. Okay that is huge benefits of sleep. What we would like to focus is that research shows that sufficient sleep plays an important role in weight management and decreasing the risk of metabolic disorders such as insulin resistance and diabetes as well other sleep-related problems.

Sleepiness is regulated by the physiological need for sleep, yes we do need sleep, our body to get sleep also combined with the body's circadian rhythm (also known as the biological clock). Many factor can cause a shift in normal circadian patterns include sleep patterns (eg, sleeping during daylight hours), light, exercise, meal times, temperature, and exogeneous melatonin. Okay, the circadian disruptions, can lead to various hormonal and metabolic changes that result in obesity, diabetes, and even decrease life expectancy.

Some studies have shown a relationship between short sleep and weight gain. Research also has found that higher BMI is strongly linked to short sleep in children. Besides, sleep quantity and quality have been shown to play role in regulating the hormone ghrelin, known as hunger hormone that controls appetite.

Chia: Popular seeds

Chia seeds

Nutrient Composition

Consuming chia seeds without knowing the benefits is okay but to know about that is amazing. The seeds are rich source of ALA, fiber, minerals, and antioxidants. By caloric content, chia seeds are 53% fat, 35% carbohydrate, and 12% protein.

Major nutrients (7.4g) Dried chia seeds

Calories	36
Total fat (g)	2.27
Total MUFA(g)	0.171
Total PUFA(g)	1.751
ALA(g)	1.319
Total saturated fat (g)	0.246
Total Carbo. (g)	3.12
Protein (g)	1.22
Total fiber (g)	2.5
Soluble fiber (g)	0.327
Insoluble fiber (g)	2.219
Calcium (mg)	47
Potassium (mg)	30

Chia seeds can provide you with the good fatty acids which is majority of chia’s PUFA content is ALA (75%), the parent omega-3 fatty acid. Research found, people consuming a Mediterranean diet high in ALA experienced lower rates of death, hospitalization, and cardiac arrest. Higher plasma ALA was also found to inversely associated with fatal heart attack recurrence. In addition, as we increased dietary ALA in diet is associated with reduced risk of atherosclerosis, hypertension, and cardiovascular disease. Chia also contain 18 amino acids, including all nine essential amino acids. Besides, insoluble fiber is predominant in chia seeds, about 87% of total fiber content. 

Healthy weight

Preventing weight gain

Lovely greetings from us!!!

Remember handsome boy and beautiful sister, preventing weight gain while you still in healthy weight is very important. So now you need to start planning to stay at healthy weight. Healthy weight is where your BMI is still in normal range. Otherwise if you are overweight but still not planning to lose weight, therefore preventing further weight gain should be your goal. You need to bare in your mind, the goal is healthy weight.

How old is you now??? 20, 30, 40???  Whatever it is, as we age, our body composition gradually shift, the proportion of muscle decrease and the proportion of fat increases. With this shift, our body metabolism slows down and making it easier to gain weight. Muscle decrease also when people become less physically active, increasing the risk of weight gain.

But, forget all about the chances and risk of weight gain. Now we focus on preventing the weight gain. The good news is that weight gain can be prevented by choosing a lifestyle that includes good eating habits and daily physical activity. Why good eating habits??? Because habits will change overall of your diet. Without good habits, soon healthy diet fail, especially when you not ready to change your habits or you don’t want to change. Yeah!! Changing habit is very difficult, but you the only one whose make the decision. Please put this in mind, or mind about it, haha just the same, by avoiding weight gain, you avoid higher risks of many chronic diseases, such as heart disease, stroke, T2DM, high blood pressure, osteoarthritis, and some forms of cancer.

The right eating plan

What is right eating plan??? You can follow the food pyramid or Malaysian healthy plate. A lot of eating plan, that is some of them. We have the DASH diet even though its design for hypertension, but benefits to normal people, we also can follow Mediteranean diet. The goal is to make a habit out of choosing foods that are nutritious and healthful. Most of eating plan, guide you to choose healthy foods, that provide all the essential nutrients needed to the body.

To prevent weight gain, then you’ll want to choose foods that supply you with the calories to maintain your weight. Every people’s calories vary accordingly, its depends on your weight, height, age, sex, and activity level. There will be calculation involve.

Get Moving!

Before we getting too old to be physically active, better to start now. In healthy eating plan, an active lifestyle will help you to maintain your weight. This will help you to burn excess calorie, this makes it more likely you’ll maintain your weight. Physical activity is integral part of weight management, it’s also vital part of health in general. It keeps your body fit, and more confident. Beside physical activity also help in reducing the stress. Regular physical activity can reduce our risk for many chronic disease and it can help keep your boy healthy and strong.

Self-monitoring

How frequent did you weight yourself?? Every day, every month, year?? As you want to maintain weight or prevent weight gain, you may also find it helpful to weight yourself on a regular basis. 1-2 times in a month. If you someone whose gain weight fast, check it once in weeks. With these strategies, you make it more likely that you’ll catch small weight gains more quickly. If weight is detected check this!!

·         Has my activity level changed?? Or drop??

·         Am I eating more than usual? Then you can keep food diary for a few days.

If you find yourself, where the problem, either you’ve decrease your activity level or made some poor food choices, make a commitment to yourself to back on track. Planning your reasonable goals which may help you get more physical activity and make better food choices.

The end….LOL

Hiperlipidemia

Hiperlipidemia ialah keadaan dimana anda mempunyai tahap kolesterol yang tinggi atau lemak jahat (TG) dalam darah. Tahap kolesterol boleh dikenalpasti dengan melakukan ujian darah. Hiperlipidemia boleh menyebabkan penyakit jantung seperti arteriosklerosis iaitu penyempitan saluran darah. Hiperlipidemia boleh dielakkan dengan diet sihat dan aktiviti fizikal. Terdapat ubat yang akan disarankan oleh doktor untuk menurunkan kadar kolesterol namun ianya tidak dapat menandingi kepentingan gaya hidup yang sihat.

Andakah berisiko??

1. Mempunyai berat badan berlebihan atau obes.
2. Kurang aktif
3. Keturunan
4. Alkohol
5. Pengambilan lemak tepu berlebihan

5 langkah menurunkan jumlah lemak dalam badan

1. Kurangkan berat badan
2. Tingkatkan pengambilan serat
3. Pilih lemak yang sihat
4. Pilih sumber protein yang sihat
5. Lakukan senaman berkala