Diabetes Awareness: Three Basic Thing You Should Know About Diabetes

Today I received a shocking news that our well known local pastor has passed away. I am so sorry for the family lost, my prayers and thoughts are with them during this time of sorrow. I heard she died from diabetes. I heard from a friend, not actually sure but things for sure is death news, especially caused by illness is always a kind of awakening moment for me.

I know everyone will die someday. But if people died because of a preventable disease, it is something to be regret forever. Today's focus is about diabetes. Some cases of diabetes may be directly inherited, but not all. Skinny person can get diabetes despite the myth of thin people don't get the disease. But that is another story.

I am obese and the scary truth is obesity will likely lead to type 2 diabetes. Women have a higher risk of developing type 2 diabetes if their waist measures 80cm (31.5 inches) or more. Being overweight especially around your waist seems to be significantly risky.

Now my priority to lose weight has change. I always wanted to lose weight to have a younger appearance. Obesity makes people look much older than their real age. But now my main goal is to lose weight so that I can keep up with my two children who are ages 8 and 5 years old. I want to have energy to play with them. I want to lose weight to prevent Diabetes and other obesity related diseases, and so that I can watch my children graduate from college or get married. I want to lose weight not just because I want to fit into that Christmas party dress. But I want to feel more at ease with my body and get my confidence back.

Let's see the general causes of diabetes and how we can reduce the risk or prevent this disease.

Symptom of Diabetes

1. Overweight or Obesity
In many studies, waist circumference which reflects abdominal fat accumulation is a strong predictor of type 2 diabetes. Excess fat changes the way that your body responds to insulin, leading to a condition called insulin resistance. Insulin resistance is a condition in which the body produces insulin but does not use it effectively. Instead of being absorbed by the cells, glucose builds up in the blood leading to type 2 diabetes or prediabetes.

Prevention: A major clinical study proved that losing modest amounts of weight lowers the risk of developing type 2 diabetes by more than half.

2. Watching too much TV
A study shows that zoning out for hours, often combined with snacking increase your risk of developing type 2 diabetes and heart disease.

Prevention: Reduce sitting. Regular physical activity is a key element when it comes to weight management and prevention of obesity.

3. Poor diet
The relationship between diet and diabetes has been documented more recently. Eating too much of the wrong kinds of foods can increase your risk of type 2 diabetes.

Prevention: Change your bad and unhealthy eating habits.
- Replace saturated and trans fats with unsaturated fats, including sources of omega-3 fatty acids.
- Ensure generous consumption of fruits and vegetables and adequate folic acid intake.
- Consume cereal products in their whole-grain, high-fiber form.
- Limit consumption of sugar and sugar-based beverages.
- Limit excessive caloric intake from any source.
- Limit sodium intake.

How Diabetes Kills You
Diabetes is a silent killer. Type 2 diabetes may have a long term consequences if diabetes is not well-controlled. Some of the effects are including heart attacks, kidney failure, poor circulation in the feet (sometimes requiring amputation), and blindness. At first, the organs only lose blood supply and slowly begin to fail but then these life-threatening events can occur. Diabetes management can be frustrating, so prevention is better than cure.

As you can see, the formula to prevent diabetes is pretty basic. Sleep well. Eat real. Exercise. Repeat.

Long term effect of Type 2 Diabetes 

Diabetes should not be taken lightly. Do you have diabetes stories to help or encourage others? Share your story in the comments. Every story matters.

Read more

Mesothelioma Awareness Day: What You Need to Know About Mesothelioma Cancer

I stumbled upon this sad story on Daily Mail about an art teacher, who died from lung cancer 'after years of pinning pupils' work to asbestos-lined classroom walls'.

Jennifer Barnett, 60 passed away last September, just 14 months after she was diagnosed with mesothelioma - a cancer whose most common cause is asbestos. Her husband, Nigel, told an inquest into her death in January that his wife worked at various schools as an art teacher from 1977 until 1995, often hanging paintings on walls containing asbestos.

What is Mesothelioma
Mesothelioma is a rare but aggressive cancer affecting the membrane lining of the lungs and abdomen. It is a fatal disease caused almost exclusively by exposure to airborne asbestos fibers.

Asbestos is commonly used in many construction and consumer products for its versatility, strength, fire resistant and resistance to fire or heat. In 1935, medical researchers made a first probable causal relationship between exposure to asbestos and lung cancer. Seven years later, a member of the National Cancer Institute confirmed asbestos as a cause of lung cancer.

People who work in asbestos mines, asbestos mills and factories, and shipyards that use asbestos, as well as people who manufacture and install asbestos insulation, have an increased risk of mesothelioma. So do people who live with asbestos workers, near asbestos mining areas, near asbestos product factories or near shipyards where use of asbestos has produced large quantities of airborne asbestos fibers.

According to this statistic, approximately 3,000 people in the U.S. are diagnosed with mesothelioma each year. Between 1999 and 2010, more than 31,000 people in the U.S. died due to mesothelioma. From 1999 to 2010, the number of people who died each year in the U.S. from mesothelioma as an underlying or contributing cause increased by 10%.

Asbestos in Your Home 
A few years back when we renovated our home, I remember our contractor asked us what material would we like to choose for our bathroom ceiling tiles. We choose ceiling planks over asbestos based ceiling tiles because we find it way cheaper. Little did I know that asbestos exposure can actually lead to serious health risk.

Asbestos containing material is not generally harmful unless it is friable, means that the asbestos is easily crumbled by hand, releasing dust or fibers into the air where they can be inhaled or ingested. For example, if an asbestos ceiling tile is drilled or broken, it may release fibers into the air.

Asbestos is commonly found in:

• Asbestos cement on garage or shed roofs
• Asbestos cement on shed and garage wall panels
• Asbestos cement drain pipes
• Asbestos cement or insulation board
• soffit, infill panels and partitions
• Asbestos cement on the side of bath panels
• Roof felt or lining panels
• Roof sheets or tiles
• Asbestos cement cold water tanks
• Old ventilation pipes
• Textured coatings (Artex) and ceiling panels
• Hot water pipe insulation
• Panels behind fires or heaters
• Fire door panels
• Floor tiles and linoleum products in kitchens and bathrooms
• Some old toilet seats and cisterns, (usually black)

Examples of ceiling that may contain asbestos cement sheeting in older Malaysia’s homes built in the 1970 and 80′s. But quite often, plywood was used as well. Image from Malaysian Asbestos Removal Guide. 

Asbestos is still not banned globally, and can be found in older buildings, homes, and consumer products such as crayons and children’s toys.

Most Common Mesothelioma Symptoms
The most common symptoms of mesothelioma are:

• Dry Cough or Wheezing
• Shortness of Breath (dyspnea)
• Respiratory Complications or Difficulty Breathing
• Pain in the Chest or Abdomen
• Fever
• Pleural Effusions

Mesothelioma Prevention
The best way to reduce your risk of mesothelioma is to prevent or limit your exposure to asbestos at home, in public buildings, and at work.

At work, protective gear should be worn any time the presence of asbestos is suspected. Any clothes worn while working with asbestos should be left at the site. Wearing asbestos-covered clothes outside the work area could subject others to unwanted exposure.

At home, you should always wear protective gear when doing any serious renovation work on a home built prior to 1980. Do-it-yourself projects can catch non-professionals off guard. Do take every precaution to avoid damaging asbestos-containing material. Keep activities to a minimum in any areas having damaged material that may contain asbestos, including limiting children's access to any materials that may contain asbestos. Don't dust, sweep, or vacuum debris that may contain asbestos. If you cannot avoid walking through the area, have it cleaned with a wet mop or call an asbestos professional if a large area must be cleaned.

Mesothelioma Awareness Day
Mesothelioma Awareness Day was on Saturday, September 26th. I have to admit I am a little late on this game but I would be remiss if I didn't talk about this deadly but preventable cancer. Thank you Cameron Von St. James and his blogger wife and mesothelioma survivor, Heather Von St. James, for tagging me along into this good cause.

Heather was diagnosed with malignant pleural mesothelioma 9 years ago. She was unknowingly exposed to asbestos as a young girl by wearing her father's work jacket to do outside chores. Her doctor gave her 15 months to live, but after a highly-invasive surgery that involved the removal of her left lung, Heather is now a survivor! She now works to spread awareness with her husband Cameron.

What can you do to help: 

Help us spread the word and raise awareness of Mesothelioma by donate your social status here or get on Facebook or Twitter and use the hashtags #MesoAwarenessDay to helps raise support and awareness of mesothelioma.

Leave your comments below when you done sharing. I always love to hear feedback from you. Have a good day!

Read more

[Book Review]: Childhood Obesity: 4 Sure-Work Ways to Keep Children at a Healthy Weight

I used to gets particular upset with my kids every mealtime, they won't finish their foods. I'm upset because unfinished foods means food waste. I always feel guilty about wasting food. My mom said, 'children do not need as much food as adults. They just need about half the portion of an adult.' 'If you continue serving them large portion of food, they will tend to eat bigger portion sizes,' says mom.

Practicing healthy portion control is important to keep children at their healthy weight. Lesson learned #1. Thanks mom. As a matter of fact, I'm afraid the kids didn't get enough food, or maybe they will get hungry before next meal so I always try to provide them enough food to eat and make sure they finish it. Portion sizes are often overlooked!

In the United States, 1 in every 3 kids is overweight or obese. This is an alarming statistic! Obese children tend to remains obese as an adult. Obesity is a health concern since it increases the risk of serious medical conditions like diabetes, heart disease, sleep apnea, and many more.

As parents or other concerned adults, what steps can we take to help prevent obesity in our children?

1. Keeping portion size under control

I have learned how to determine portion sizes for my kids. It's also important for me to help them learn to take responsibility for their own portions. Teach the kids portion sizes by using your hand.

2. Healthier alternatives

If you do have a child or children who have weight issues, never talk to them about diet and exercise. This is based from my own experience, it will really impact them in a negative, emotional way. What you can do is find healthier alternatives. For example, if they like sweet foods, start having them eat more fruit. Maybe dip bananas or strawberries in dark chocolate. Create a supportive environment. Move tempting foods out of sight in cupboards or in the refrigerator. Find a fun workout DVD you can do together as a family.

3. Teach nutrition to children

Start showing them how to read the labels. Let them help you prepare healthy food. Tell them about what you are making and why it’s good for your body.

3.Be a good role model

If your children see you eating your vegetables, being active, and limiting your TV time, there’s a good chance that they will do the same. These habits will also have the happy side effect of helping you maintain a healthy weight.

4. Distributes educational materials

Having a friendly children's books can inspire children and parents to eat healthier and live more nutritionally fit through education. My children and I are currently reading a book "Larvie Learns a Lesson."

About the Book: "Larvie Learns a Lesson"

Larvie Learns a Lesson written by Mickey Seger, MD, Melinda V. Gonzales, PA-C, and Terive Duperier, MD. They work in a medical practice in San Antonio called the Bariatric Medical Institute of Texas (BMI of Texas) and are specializes in medical and surgical weight management. Concern were raised about children being overweight or obese. Hence this book is use as a way of teaching children of what to eat and what not to eat, making them more aware of the consequences of their bad choices.

Larvie Learns a Lesson tells the story of a caterpillar that had eating habits that he does not realize are unhealthy until he finds himself in a dilemma. He breaks his bad eating habits and exercise more with the help of his doctor. His healthy lifestyle does not only cures his high blood and diabetes, he also becomes an inspiration to his fellow bug friends.

This book has only 15 pages and has great, colorful illustrations. The prints are large, and widely spaced making the words easier to read. This is a younger children's brilliant book for reading with parents. My younger child is not reading yet, but he enjoys the book and loves for me to read to him. Since he cannot read it for himself, the next best thing is to memorize it. This book has becomes his favorite and he wants to hear me read the book over and over. I think it's perfectly normal for preschooler to want to hear the same book over and over again. Moments like this are important opportunities for parents or teacher to teach the children about healthy habits. Children are watching characters from school reading books and library books, as models.

If you're interested to have this book as your educational support material or if you need more information about healthy living and managing obesity, check out BMI of Texas.  

Do you have any other ideas, what steps can we take to help prevent obesity in our children? 

Please write your thought in the comments.

Read more

"Bekam" Cupping Therapy: Top 4 Untold Health Benefits of Cupping Therapy

Who are fans of Gwyneth Paltrow here? She caused a stir at a New York film premiere back in 2004 when she arrived with visible cupping marks on her back. And maybe some of you have seen the photos of Jennifer Aniston last year stepped onto the red carpet with what looked like cupping marks on her back? Is cupping just another Hollywood trend? It's normal what celebrities are doing will always gain public attention and no surprise if later it become trends. Cupping therapy has actually been around for hundreds of years. It is an ancient practice of alternative medicine.

History of Cupping 

According to Chinese Cupping site, cupping was an ancient Taoist medical practice and was widely used in the courts of Imperial China back from the year 281 AD. Its administration was first recorded by Ge Hong, a practicing Taoist, an alchemist, and a famous medicinal herbalist during his time. 

During those times, they used animal horns for cupping. Some consider the Chinese to be responsible for cupping, however its true origin still remains uncertain to this day.

Papyrus Ebers, an Egyptian medical papyrus dating around 1550 BC detail the earliest use of cupping for treating fever, pain, vertigo, menstrual imbalances, weakened appetite and helping to accelerate the healing crisis.

Benefit of Cupping

Almost all of us have had a headache some time in our lives. I gets headaches few days just before my period starts. Not really serious but they can be so uncomfortable. As a mom with two kids to take care of, I cannot afford to be sick. I thought it may be just one of the PMS symptom. This is because of the natural drop in oestrogen levels at these times. It will be gone after my period is over. But lately headaches have become more frequent. I have being getting painful headaches right after my period is over. I can describe the pain as throbbing, pounding, or pulsating and at some point make me feel like nauseated. No, it is not migraine if you ask me. I have a friend who have been a migraine sufferer, and I am not feeling the symptom she describe when migraine attack is coming. Maybe the headache caused by trapped wind? Women who already had childbirth experience are more prone to trapped wind, say the old folks. Or perhaps it's a toxic headache?. We are living in a toxic environment. No matter where we live or how careful we are, we cannot avoid.

One day, I decided to try wet (blood) cupping. It was a spontaneous decision. The reflexology saloon I happened to stop by that day did not offer body massage service. I felt so sick that day and I think I needed a massage for some relieve. They recommended me the cupping therapy instead. Out of the blue I said, OK. I am actually afraid of blood. My decision could be under the influence of pain. Haha~ I could not bear to walk further to find the nearest massage spa. A month later: no more headache since cupping!

The other benefit of cupping: 

1. Relaxing

Cupping is much like the inverse of massage. Rather than applying pressure to muscles, it uses gentle pressure to pull them upward. Once suctioned, the cups are generally left in targets acupuncture points for about ten minutes to provide relief through pressure.

2. Detox

Cupping is an excellent way to perform lymphatic drainage massage. By using suction and negative pressure, massage cupping releases rigid soft tissue and drains excess fluid and toxins.

3. Improve your blood circulation

Cupping stimulates blood circulation to stagnant skin and muscles and relieve muscle and joint pains, sedate the nervous system (which makes it an excellent treatment for high blood pressure). Good blood circulation can also help ease insomnia.

4. Clear your lungs

This treatment is also valuable for the lungs, and can clear congestion from a common cold or help to control a person's asthma. Three thousand years ago, in the earliest Chinese documentation of cupping, it was recommended for the treatment of pulmonary tuberculosis.

The Risk

There are two main forms of cupping therapy: dry and wet (controlled bleeding). According to the therapist, wet cupping is the fastest, most effective method to move congestion and sluggishness in the body compared to dry cupping. While cupping is relatively safe, the treatment may be slightly painful or even cause burns in some cases.

As much as I love cupping and this practice may be hot in Hollywood, not everyone will enjoy it and not everyone is suitable for cupping. Do your research or consult with doctor before undergoing cupping treatment.

Don't forget to read my first experience with cupping therapy in the next post.

Has anybody tried the cupping therapy?

Read more

Top 5 Non-Weight Loss Benefit of Regular Exercise

Day 16. Less than a month to go to complete Slim-Possible-April Challenge.

I always loved weekend. Because I can blame all the overeating and splurge, and exercise slip-ups on the weekend. Well, yes it's true. I never survive weekend or holidays. Weekend or holidays is always a diet disaster for me. And last week was no exception. It always takes me some time to get back on track. Could be a day. Could be a week. 

It was a good day today. My diet today was not so clean, not so perfect but I manage to complete the 100-Squats-a-Day Challenge. Success! Why? Before this I used to skip exercise whenever I screw up my diet.  I am a firm believer that you cannot out train a bad diet. So when my diet go wrong I skip exercise thinking that exercise after a bad diet is a waste of time.

Even if it doesn't cause weight loss, exercise actually can have a big benefit for your health. Here are five proven health benefits you can gain by moving more.

1. Reduce your risk of heart disease, stroke, diabetes and cancer 

Daily physical activity can help prevent major illness by up to 50% and lower your risk of early death by up to 30% by strengthening your heart muscle, lowering your blood pressure, raising your high-density lipoprotein (HDL) levels (good cholesterol) and lowering low-density lipoprotein (LDL) levels (bad cholesterol), improving blood flow, and increasing your heart's working capacity.

2. Promoting physiological well-being 

Regular physical activity can improve your mood, boost self-esteem, sleep quality and energy. Researchers also have found that exercise is likely to reduce your risk of stress, depression, dementia and Alzheimer’s disease.

3. Prevent back pain

Regular exercise can helps prevent or improve back pain. Simple exercises like walking increasing muscle strength and endurance and improving flexibility and posture. It is often the best medicine to help alleviate back pain. But remember to move in moderation if you suffers from back pain.

4. Help prevent osteoporosis

High-impact weight-bearing exercises help build bones, keep them strong and may prevent many forms of bone loss associated with aging.

5. Decrease appetite

According to Fitsugar, other studies have found that exercise, both cardio and cardio combined with weight training, increases hormones that decrease appetite.

Now back to you, write in the comments: 

Why do you workout? 

How does exercise make you feel? (makes you feel sexy, healthy, confident, etc)

I want to share with you some photos I took last weekend. Have a blessed and meaningful Holy Week everyone!

Read more

Best Foods for Overall Health

Healthy eating is essential in keeping our body functioning throughout the day, and choosing the “right” food can be a tricky thing. Food companies spend billions of dollars just to advertise their products, and consumers can be duped into purchasing seemingly health food, but in reality, a lot of store-bought food is anything but.

When making good food choices, one should take into account if a certain food contains nutrients and other properties that can directly support the body’s overall health and wellness. Choose foods that are packed with cancer-fighting antioxidants, energy-boosting nutrients and heart-friendly “good” fats, rather than overly-advertised processed foods. Take note that all foods, even those that are considered super foods, should be consumed in recommended portion sizes. Here are several foods that can contribute to overall good health:

Almonds

Almonds are usually eaten raw or toasted.  They are often used as an ingredient in various dishes because of their sweet, delicate flavor. Almonds are known to reduce the risk of heart disease because of their high monounsaturated fat content. Almonds also help in lowering LDL-cholesterol levels, which is associated with cardiovascular diseases. Based on a study published by the International Journal of Obesity and Related Metabolic Disorders, those who consumed an almond-enriched low calorie diet had greater reductions in weight than those who didn’t. Almonds are also rich in copper, manganese and riboflavin, which are essential in fighting off free radicals, as well as increasing energy production throughout the body.

Artichoke

Artichokes are a species of thistle plants that are cultivated for food consumption. They can be served as steamed, boiled or stuffed, which is a great way to incorporate other flavors. Artichokes are also ranked as 7th among 1,000 vegetables when it comes to high antioxidant content. Several studies also prove that artichokes can help in cancer prevention because of their rich flavonoid content. They also assist in cancer treatment by inducing apoptosis, (or cell death), as well as reducing cell proliferation. Artichokes are also effective in treating stomach problems such as nausea, stomach pain and vomiting.

Avocado

This green-skinned, fleshy fruit has a distinct and subtle flavor, and is commonly served in milkshakes, sandwiches and dips. It has numerous health-boosting nutrients, such as fiber, potassium, B-vitamins, folic acid and vitamin E. Avocados are also rich in monounsaturated fats, which support cardiovascular health by reducing inflammation and oxidative risk factors, as well as blood fat levels. Avocados have also been found effective in cancer prevention because of their numerous anti-inflammatory and antioxidant nutrients. These nutrients also manage oxidative stress and kill off cancer cells through apoptosis.

Beets

Beets, or beetroots, are a cultivated root vegetable, which are grown for their edible tap roots and leaves. They have exceptional nutritional value and have long been used for medicinal purposes. Beets are a unique source of betalains as well, which has been shown to provide anti-inflammatory, antioxidant and detoxification benefits. These phytonutrients are also responsible for giving beets their rich pigment. Many of the unique phytonutrients found in beets function as anti inflammatory compounds, reducing the risk of heart disease and other chronic, unwanted inflammation.

Bell peppers

Bell peppers contain a high amount of vitamin C and antioxidants. Red bell peppers, in particular, contain the highest amount of vitamin C, which helps in keeping the immune system healthy and the skin youthful. Bell peppers also contain capsaicins, which helps in reducing cholesterol levels as well as relieving pain and inflammation. They also have anti-cancer benefits because of their rich supply of phytonutrients, which contain antioxidants and anti inflammatory properties.

Blueberries

Blueberries have the highest antioxidant properties of any food, making them one of the best foods for overall health. They have numerous phytonutrients that help and support different body systems. Anthocyanin, for example, is an antioxidant that helps in defending the body against inflammation and oxidative stress, which are common causes of cancers and cardiovascular diseases among others.

Flaxseed

There is much evidence suggesting that flaxseed helps in reducing the risk of numerous diseases such as cancer, diabetes and heart disease. Flaxseed contains high amounts of omega-3 fatty acid, which aid in keeping the cardiovascular system healthy by protecting the blood vessels against inflammation and reducing oxidative stress. Flaxseed also has high lignan content, which helps in reducing the risk of cancers by blocking enzymes responsible for hormone metabolism, as well as inhibiting the spread and growth of cancer cells.

Salmon

Salmon is high in omega-3 fatty acids, which help in reducing the risk of numerous cardiovascular diseases such as heart attack, hypertension, high cholesterol, heart disease, coronary artery disease and stroke. Regular intake of foods high in omega-3 fatty acids can also assist in mood improvement and cognitive function of the brain. Finally, this fatty acid also decreases the risk of brain-related problems and cognitive decline in older people.

If you're eating most of these healthy foods already, good for you! 

But if you're not, then what is your reason for not eating healthier? Is healthy eating too expensive?

Leave your comment. 

About the author:

David Novak’s byline has appeared in newspapers and magazines around the world.  He’s an avid health enthusiast, and frequently is featured in regional and national health publications. He is also a weekly writer for Healthline.  To visit his other stories on Healthline, visit http://www.healthline.com/. 

Read more

Seven Steps to a Beautiful and Healthy Body and Mind

In today’s busy world, having a healthy and beautiful body and mind can seem difficult. You spend so much time worrying about everything but yourself, it can seem as though the happy days are long gone. Do not let this state of mind trap you though! You do have a choice, and you can start taking steps to become happier and healthier right now. In fact, let’s look at those steps right now so you can get started. 

Step #1: Develop the Right Mindset 

Perhaps the most important thing is going to be developing the right mindset. If you really want to make a change, then it is time that you took it into your own hands. You can’t wait for someone else to come along and change your life for you. It is important that you really start to get your mind around actually wanting to make those changes. Only when you are on board with the changes will you be able to make them and make them stick. 

Step #2: Eat Right 

The phrase “you are what you eat” is essentially true. If you are eating unhealthy, fatty foods, then that’s what it going to happen to your body. Chances are that you are going to gain weight. Even if you have an unbelievable metabolism and do not seem to put on weight, you will find that you are going to be damaging your arteries and internal organs with unhealthy eating. When you do change your eating habits, you are going to see a remarkable difference on your body. You will find that your skin looks better and more beautiful, and that you feel much better. The sooner you start eating better the healthier you are going to be. Of course, beauty and health is not going to rely on healthy eating alone. 

Step #3: Get More Exercise 

You will also want to make sure that you are getting more exercise. Take the time to exercise each day if you can and at least five days out of the week. The sessions should be at least half an hour, but if you can do more that’s even better. You will have a number of different options when it comes to the types of exercise that you do. You could do weight training, cardio, yoga, and more. The key to sticking with the exercises is finding something that you enjoy. Mix it up and find a number of different activities that you enjoy so that you do not grow bored with any single routine. 

Step #4: Take Great Care of Your Skin 

Beautiful skin is important to most people, so you will want to make sure that you are taking great care of your skin at all times! This means you need proper hydration, and you need to make sure that you are using high quality products to moisturize and hydrate your skin. Eating healthy and exercising, as mentioned, will help to keep your skin looking great as well. You should limit your time in the sun too, and always use sunscreen with a nice, high SPF. 

Step #5: Get the Right Amount of Sleep 

It might seem difficult to get enough sleep, given the fact that you are so busy. Sometimes, it can be difficult to fall asleep at night because you have so much on your mind. However, if you are not getting at least eight hours of sleep a night, it is going to start taking a toll on you. It is not possible to “catch up” on sleep, as so many people believe. Find ways that will help you fall asleep in the evening, and make sure that you are getting into bed early enough. Try not to watch television right before bed, as this can sometimes over stimulate your mind and make it difficult to fall asleep. 

Step #6: Look for the Positive Things in Life 

Do your best to find the things in life that you enjoy and start appreciating them more. This could be family and friends, pets, your favorite books, and just about anything else. The important thing is to find those things that you love and start appreciating them. This helps you overall attitude and outlook on life. When you have that positive attitude, you are going to be smiling quite a bit more, and you are going to feel better. It’s great for your mind to have a positive outlook! This can help you reduce the feelings of stress that might be keeping you up at night too. 

Step #7: Keep a Clean Space 

When you have a clean space, you will find that it can lead to a clean and uncluttered mind. This will help you to cultivate that positive outlook, and you will actually feel as though you want to take better care of yourself. It sounds simple, but it’s true. A messy space can often cause stress and negative feelings that will then translate to the rest of your life. 

This is a guest post by Victory Lean. She is a writer at Di Cigs - an Electronic Cigarette showcase. She likes to share lifestyle tips and advices for healthy living. 

Read more

Help, I Haven't Pooped In a Week!

Sorry. This is kinda disgusting and straight to the point. But that is what happened to me a week ago.

Disgusting. Picture found on twitter.com/lottscat via http://weheartit.com

I haven't pooped for a week and it was getting uncomfortable. I felt horribly bloated and headaches. I felt my body is like a clogged pipe and I need vacuum cleaner pipe to suck it out. I am so desperate to cure it! My husband said, this constipation may be a result of using fiber supplement over a long period of time to aid weight loss. Long term use of fiber supplement can lead to dependency. At one point, one cannot have a bowel movement without such medicinal aides. I thought he was right after all. Low doses of this kind of laxatives does not work on me anymore. As a matter of fact, I am again tempted to drink another fiber supplement to relieve this constipation. But I am glad I didn't.

Have you experience constipation before, and how do you relieve it and get regular?

I drank lots of water because that is the only way I know that can help to relive constipation. Seems not work. Then my mom stop by at our house yesterday to see my son. My son has hand, foot and mouth disease. He get pretty bad rashes and blisters on his hands, foot and mouth. But that is another story. Mom brought gifts basket with bunch of banana in it. I stuffed myself eating banana all last night. Thank God, this morning I have my bowel movement, the first in over a week. But boy that turn to be not an easy business. I spend a long time on the loo just because it's a very "hard process". We're talking about "a-one-week-accumulative." Made me think to myself that giving birth is easier than this.

"Hard work": I was like this in the loo. I feel 'it' at the base there but can't pass it
out, no matter how much I strain. Photo Credit www.skepticalob.com 

If you suffer from frequent constipation, I thought this easy tips to relieve constipation from Natural Health Restored might be useful to you:

1. Drink enough water

Water help wash waste and toxins out of your body. Drink 10 to 20 ounces of pure water the first thing every morning. Add fresh lemon juice to your warm water for extra cleansing.

2. Dietary fiber
A plant based diet of fresh fruits, vegetables, whole grains, legumes, nuts and seeds is naturally full of fiber. Aim for at least 24 to 38 grams of fiber a day. Prunes are a natural laxative food. Figs are full of fiber. Add them to your diet to prevent constipation. Or, eat one or more fresh figs every day to relieve constipation. Greens and green drinks contain chlorophyll which helps to get rid of toxins and bad breath from constipation.

3. Exercise
Exercise at least 30 minutes a day can improve your digestion. And the physical activity will helps to keep things moving on the inside.

4. Lifestyle

Regular exercise can improve your mood, stamina and sex life. 
Photo Credit www.facebook.com/zairol.sham.5

• Let go of stress
• Avoid eating too much food at one meal. Eat smaller portion instead.
• Eliminate foods that cause constipation like junk foods, pastries, cheese, ice cream, whole milk, and processed foods. 
• Go to the bathroom when you get the urge. If you hold the urge often enough, your body will stop telling you when it needs to go. 

Now your turn...
Do you have anything to add to this list? I want to hear your story or opinion and how you cure/avoid constipation. 

Read more

Weird but True: Laughing Too Much is Dangerous

You must have heard that laughing can help you burn calories. Scientist have discovered that laughing intensely for an hour can burn as many calories as lifting weight for 30 minutes. It's no secret anymore that the act of laughing can also keeps you young. But be warned, healthy habits can become a health risk. The old cliche, "I almost died laughing" is true. Laughing can kill you!

Laughter is not always the best medicine

How laughing can kill you?

When you laugh too much for hours, it can be difficult to take a deep breath. This causes a drop in blood pressure and decreases the amount of oxygen that reaches the brain, which can lead to fainting. According to Interesting Health Facts, this condition called laughter-induced syncope. This isn't usually fatal, but there’s the risk of injury during the faint. The good news, laughter-induced syncope is very rare.

It’s also possible that a person with advanced heart disease might experience a rapid drop in blood pressure during hard laughter that could be life-threatening, but there aren't a lot of cases of this in the literature.

Funny: Can you relate to this? Eat food in class when the teacher is not looking.
Image from memeblender.com

"Laugh to Death" Cases

• Alex Mitchell died after twenty-five minutes of continuous laughter while watching the "Kung Fu Kapers" episode of The Goodies On 24 March 1975. Cardiologists believe Mr Mitchell suffered from a rare heart rhythm disorder, Long QT syndrome, which can induce cardiac arrest when triggered by exertion or adrenaline.
• Ole Bentzen, a Danish audiologist, laugh himself to death while watching the film "A Fish Called Wanda" in 1989. The scene where Ken gets the chips up his nose remind him of his joke a few years earlier with his family during dinner, where he put a piece of cauliflower up his and every family members nose as a joke and made a bet with them on who could eat up their carrots without the cauliflower falling out. He laughed so hard thinking about the dinner-incident that his heart stopped. Bentzen's heart rate went between 250-500 beats per minute and he eventually succumbed to cardiac arrest.

Bottom Line 

Extremely strong emotional states, be it sadness or happiness can be harmful to the heart, on rare occasions causing an abnormal rhythm which can be life-threatening.

When's the last time you laughed so hard you couldn't catch your breath? What happened? Leave a comment and share to me about it.

Read more

Water in the Lung: What is Pulmonary Edema?

Several weeks ago I received a really really sad news. My friend's husband died of what they called "water in the lung." When I heard news like this, my brain is quick to response, looking for answer why and what cause "water in the lung". Is it because of diet, or lifestyle? I remember my mother use to warn us sisters against taking bath late at night because according to her, it can cause "water in the lung". I must say, I believe that every words until now. But today, I'm going to find out what is the real issues of "water in the lung."

"Water in the lung" medically known as pulmonary edema. It is also known as congestive heart failure. According to Mayo Clinic, pulmonary edema occurs when the blood received from the lung is not able to pump out by the diseased or overworked left ventricle. Fluid may accumulate when pressure increases inside the left atrium and then in the veins and capillaries in your lungs.

Medical conditions that can cause the left ventricle to become weak and eventually fail include:

1. Coronary artery disease.
Over time, the arteries that supply blood to your heart can become narrow from fatty deposits (plaques). When the heart muscle damage by a heart attack, it can no longer pump as well as it should. When the pumping action of your heart is weakened, blood backs up into your lungs, forcing fluid in your blood to pass through the capillary walls into the air sacs.

2. Cardiomyopathy.
Cardiomyopathy is a condition when your heart muscle is damaged by other than blood flow problems. Cardiomyopathy weakens the left ventricle — your heart's main pump. When the left ventricles can't keep up with a hard work like a surge in blood pressure, a faster heartbeat with exertion, or using too much salt that causes water retention or infections, fluid backs up into your lungs.

3. Heart valve problems.
In mitral valve disease or aortic valve disease, the valves that regulate blood flow in the left side of your heart either don't open wide enough (stenosis) or don't close completely (insufficiency). This allows blood to flow backward through the valve. When the valves are narrowed, blood can't flow freely into your heart and pressure in the left ventricle builds up, causing the left ventricle to work harder and harder with each contraction. The left ventricle also dilates to allow more blood flow, but this makes the left ventricle's pumping action less efficient. Because it's working so much harder, the left ventricle eventually thickens, which puts greater stress on the coronary arteries, further weakening the left ventricular muscle.

The increased pressure extends into the left atrium and then to the pulmonary veins, causing fluid to accumulate in your lungs. On the other hand, if the mitral valve leaks, some blood is backwashed toward your lung each time your heart pumps. If the leakage develops suddenly, you may develop sudden and severe pulmonary edema.

4. High blood pressure (hypertension).
Untreated or uncontrolled high blood pressure causes a thickening of the left ventricular muscle, and worsening of coronary artery disease.

5. Noncardiac pulmonary edema
When the heart is not the cause of the problem of pulmonary edema, it's called as noncardiac pulmonary edema. Some factors that can cause noncardiac pulmonary edema are:

• Lung infections.
Pneumonia, for example.


• Exposure to certain toxins.
These include toxins you inhale — such as chlorine or ammonia.


• Kidney disease.
When your kidneys can't remove waste effectively, excess fluid can build up, causing overload pulmonary edema.


• Smoke inhalation.
Smoke from a fire contains chemicals that damage the membrane between the air sacs and the capillaries, allowing fluid to enter your lungs.


• Adverse drug reaction.
Many drugs — ranging from illegal drugs such as heroin and cocaine to aspirin and chemotherapy drugs — are known to cause noncardiac pulmonary edema.


• Acute respiratory distress syndrome (ARDS).
This serious disorder occurs when your lungs suddenly fill with fluid and inflammatory white blood cells.


• High altitudes.
Mountain climbers and people who live in or travel to high-altitude locations run the risk of developing high-altitude pulmonary edema (HAPE). Although the exact cause isn't completely understood, HAPE seems to develop as a result of increased pressure from constriction of the pulmonary capillaries. Without appropriate care, HAPE can be fatal.


• Near drowning.
Inhaling water causes noncardiac pulmonary edema that is reversible with immediate attention.

Having read this article from Mayo Clinic, I am pretty sure that the pulmonary edema my friend's husband (may his soul rest in peace) had encounter was not a result from a late night shower. It is a good knowledge to share it to my mother as well that taking bath late at night is not doing any harm. Just make sure the water is warm enough for the cold night.

Read more

Quiz: How Old Is Your Body?

Processed food can age your body. Pic for illustration only

Do you know your body's age? According to health experts, we have two ages - a birth age and a biological age that's affected by how we treat our bodies.

Mirror.co.uk publish a test devised by Longevity researcher, David Niven Miller to find out your body's age. Answer the questions below, adding or subtracting the numbers after your answer from your actual age, then check to see how you did. 

1 How many friends can you share problems with?
None (+1 year)
1-3 (-0.5)
4 or over (-1)

2 1 How many hugs or kisses do you get a week?
None (+1)
1-3 (-0.5)
4 or over (-1)

3 At what age do you expect to die?
Under 75 (+2)
76-90 (+1)
91-99 (+0)
Over 100 (-2)

4 Can you touch your toes with your legs straight?
Easily (-1)
If I push myself (+0)
Almost (+0.5)
Between 1-2 inches away (+1)
Nowhere near +2

5 What's your body shape (honestly)
Obese (+3)
Clearly overweight (+2)
Up to 10lb overweight (+1)
Perfect for my height (-1.5)
Underweight (-1)

6 How big is your tummy?
It obscures everything below (+1)
Slightly rounded (+0.5)
Almost flat (+0)
Flat (-0.5)

7 How often do you get tired or get energy fluctuations?
Most days (+2)
Most days, only after lunch (+1.5)
Sometimes (+0.5)
Never (-1)

8 Are you a smoker?
No and never have been (-3)
I quit 5 or more years ago (-2)
I quit 3-5 years ago (-1)
I quit 1-3 years ago (+0)
I quit within the last year (+1)
I smoke (+3)

9 What's the most you've drunk in one day in the last year?
3 drinks or less (+0)
4 drinks (+0.5)
5 drinks or less (+1.0)
More than 5 drinks (+1.5)

10 Do you have lots of fillings/do your gums bleed when you brush them?
Bleeding gums and/or 11 or more of my teeth are filled (+1.5)
4-10 teeth are filled (+1)
1-3 teeth are filled (+0.5)
No (+0)

11 Do you drink soft drinks/ready-made fruit juices?
Never (-1)
1-3 glasses a week (+0.5)
4-6 glasses a week (+1)
Over 7 (+2)

12 Do you rely on packets or tins for?
All meals (+3)

Most meals (+1)
Less than half of my meals (-1)
I never use processed food (-2)

13 0 How many times a week do you feel too full after eating?
Over 7 (+3)
3-6 (+2)
1-2 (+1)
Never (-1.5)

14 How many colds/flu have you had in the last year?
5 or more (+1.5)
3-4 (+1)
1-2 (-0.5)
None (-1)
15 Have you taken antibiotics in the past five years?
No (-2)
1-2 courses (+2)
3 or more courses (+5)

16 How many times a week do you walk briskly, or do other exercise, for 30+ minutes?
Never (+1)
1-2 (+0)
3-4 (-0.5)
5 or more (-1.5)

17 How many times do you "strength train" a week?
Never (+1)
1-2 (+0.5)
3-5 (-1.5)
6 or more
(-0.5)


Check your score

If YOU'RE OLDER THAN YOUR YEARS

It's not too late to do something about it - studies show taking up exercise or changing your diet even in your 40s and 50s can still make a difference to your longevity. Any changes you can make will help lower your body age. "The biggest differences will come if you focus on your diet, stress levels and fitness," says David Niven Miller.

IF YOU'RE THE SAME AGE

Then chances are you're feeling a bit miffed now. "Oddly this is the result that upsets people the most as everyone wants to be younger and you're so close that you feel you've missed out," says David. The good news is, you probably only need to change one habit to start the transition to a younger you. Have a look at which questions you scored worst on and make that where you focus your energies to start with.

IF YOU'RE YOUNGER THAN YOUR YEARS

Well done. "Either you consciously take good care of your body or you're just one of those lucky people who naturally enjoys living a healthy life," says David. Keep up what you're doing, but still read our live-longer tips below - you might learn some new ways to boost your body's longevity even further.

10 WAYS TO LOWER YOUR BODY AGE

1 Make friends: 

Simon Reynolds, author of Better Than Chocolate: 50 Proven Ways To Feel Happier (Penguin) suggests writing a list of 10 people whose company you enjoy and then actively trying to get them more involved in your life.

2 Improve your love life: 

Being close to others releases a hormone called oxytocin that not only decreases stress but also inhibits the growth of cancer cells. While any touch will boost oxytocin levels, orgasms send it soaring.

3 Think healthy: 

According to David Niven Miller, if you expect to live a long healthy life you will. This is down to a part of the brain called the reticulating activating system, which filters the thousands of things we see or hear. If you think health is important you'll more likely notice cheap gym offers.

4 Boost your flexibility: 

The more bendy your body the less likely you'll suffer problems like back ache that age your body. To boost flexibility try PNF (Proprioceptive Neural Facilitation). It involves stretching the muscle and, while it's stretched, tensing it for 10-20 seconds. Then relax and stretch again - you'll always be able to go further on the next stretch.

5 Watch your weight: 

If you're overweight, every pound you lose adds 36 days to your life. The easiest way to do it? Eat around 1,400 calories a day and do a 20- minute walk - you'll drop a pound each week.

6 Cut down on booze: 

Binge drinking ages your body as alcohol damages healthy cells, so keeping to sensible levels of 2-3 units a day is important.

7 Boost your energy:

 Low energy is a sign of blood sugar imbalances that can raise your risk of heart disease and diabetes. Cinnamon helps balance things - add a pinch to your morning cereal.

8 Look after your teeth: 

The bacteria that causes gum disease and tooth decay is also linked to some cancers, heart disease and stroke. Brushing and flossing are vital here. Drinking green tea helps fight plaque bacteria too.

9 Learn to cook: 

Processed foods are high in nasties that can age your body - salt alone has been said to cut your lifespan by seven years. Try www.1click2cook.com for healthy recipes.

10 Quit smoking: 

Smoking ages your body inside and out - so quit.

David Niven Miller is author of Grow Youthful: A Practical Guide To Slowing Your Ageing (O Books), £10.99. Visit his website: www.growyouthful.com

Read more