A ONE STOP CENTRE FOR HEALTH, BEAUTY & WELLNESS...

WORRY ON YOUR MILK PRODUCTION?

2013-07-31T11:53:00.002+08:00

Worry on your milk production?
Worry not..

You are producing enough milk

Credit to www.babiesfirstlactation.com

GOD'S PHARMACY IS AMAZING!

2013-07-30T08:16:00.002+08:00

REDUCE SALT!

2013-06-26T08:54:00.000+08:00

What is SALT?

Salt is a substance that gives a salty taste to food. It is available in fine or coarse form, and is added to food or is a hidden ingredient in soy sauce, ketchup, preserved soya beans, mayonnaise, cheese, salted fish or in seasoning powder and stock cubes.

Do we need SALT?

Salt is needed to:

i.   control the balance of body fluids.
ii. maintain proper muscle and nerve control.
iii. help maintain normal blood pressure.

REMEMBER! Excessive salt intake can increase the blood pressure of certain individuals at risk.

How much SALT is needed?

We need less than 6 grams (1 teaspoon per day), including hidden salt.

Tips for Reducing Salt Intake:

i.   Use natural ingredients such as lime juice and spices.

ii. Reduce the use of salt, aritifical flavouring, soya sauce and preserved soya beans in cooking.

iii. Reduce the consumption of processed foods such as canned food, sausages, burgers and instant noodles.

iv. Reduce the use of mayonnaise and cheese in food preparation.

v.   Reduce salty snacks such as crisps and salted nuts.

vi. Reduce preserved food such as salted fishm salted eggs, shrimp paste, fermented shrimp sauce, fermented anchovy sauce, pickled fruits and pickled vegetables.

vii. Read food labels and avoid buying food that are rich in codium chloride and monosodium glutamate (MSG)

viii.Limit salt intake to 1 teaspoon (6 grams) per day.

Guideline in choosing food with less salt when eating out

> Ask for less salt or MSG in your food.

> Avoid soupy food such as instant noodles and mee bandung.

> Avoid fried food containing salted fish, fried vegetables with salted fish and canned food.

> Choose white rice over beriyani rice, tomato rice or fried rice.

TIPS FOR HEALTHY EATING

> PRACTISE THE 5Ms !!! <

1. Minimise Sugar
2. Minimise SALT
3. Minimise Oil
4. More Fruits
5. More Vegetables

APAKAH FAKTA PALSU DALAM MAKANAN?

2013-06-24T11:43:00.000+08:00

Ramai antara kita inginkan badan yang sihat dan ideal. Namun tahukah anda amalan pemakanan yang kita sangka 'sihat' selama ini tidak semestinya membantu kita dalam mencapai misi kesihatan yang optimun. Mari sama-sama kita teliti info berikut :

PALSU - COKLAT TIDAK MEMBANTU MASALAH KITAR HAID
SEBENARNYA - Coklat memang membantu wanita yang mempunyai simptom PMS kerana kajian membuktikan perasaan marah, sedih dan emosi terganggu dapat dikurangkan dengan coklat kerana kandungan serotonin yang berupaya mengubahmood seseorang. Selain itu coklat juga mengandungi mineral iaitu magnesium di mana ia penting sewaktu haid.

PALSU - MANUSIA MEMERLUKAN 8 GELAS AIR SEHARI
SEBENARNYA - Manusia hanya memerlukan satu liter air dalam badan untuk kekal segar. Apa yang perlu kita tekankan ialah bagaimana memastikan diri kita sentiasa cukup dengan air dan bukannya menjadikan 8 gelas sebagai perkara yang wajib. Cecair dalam badan akan berkurang mengikut rutin dan cara hidup kita. Jika anda rajin bersukan maka anda haruslah menggantikan cecair yang terkumuh dengan minum air yang lebih.

PALSU - MAKANAN MANIS BUAT KANAK-KANAK HYPER ACTIVE
SEBENARNYA - Fenomena yang sering dilihat oleh ibu-bapa adalah setelah memberi manisan kepada anaknya, 15 minit kemudian si kecil tadi menjadi sangat aktif. Ia sememangnya nampak seperti masuk akal. Namun kajian oleh Warner, seorang pakar pemakanan membuktikan bahawa manisan tidak langsung mempunyai kaitan biologi dengan kelakuan kanak-kanak. Kelakuan kanak-kanak dipengaruhi oleh persekitaran sekeliling ataupun suasana dan perasaannya. Bukannya kerana manisan tetapi kerana mendapat manisan.

PALSU - MAKANAN ORGANIK LEBIH BERKHASIAT
SEBENARNYA - Telur organik, kacang organik dan ayam organik sememangnya menjadi pilihan sesetengah masyarakat yang prihatin dengan khasiat. Namun makanan organik adalah sangat mahal di pasaran. Satu kajian yang dibuat oleh Stanford University, tidak kira bagaimana caranya binatang atau tumbuhan itu dibesarkan, kandungan mineral dan vitaminnya adalah tetap sama. Yang berubah hanya sebilangan kecil produk tenusu seperti yogurt dan keju itupun hanya peningkatan daripada omega 3. Hanya satu kelebihannya iaitu kita tidak akan menghadam racun serangga dan anti bakteria yang digunakan.

PALSU - MAKAN TENGAH MALAM MENGGEMUKKAN
SEBENARNYA - Kajian daripada Arkansas University membuktikan bahawa obesiti bukan berpunca daripada tenaga yang tidak digunakan kemudian bertukar menjadi lemak. Proses pencernaan mengambil masa yang lama dan ia mengikut aktiviti harian kita. Ramai yang berpendapat sewaktu kita tidur kita akan menyebabkan makanan bertukar menjadi lemak. Sebenarnya metabolisma badan kita tidak pernah berhenti. Ia hanya menjadi perlahan sewaktu tidur untuk mengelakkan tenaga yang berlebihan. Kita menjadi gemuk bukan kerana waktu makan tetapi kuantiti kalori yang kita ambil tidak kira ianya pada waktu siang ataupun malam.

PALSU - TELUR SEBABKAN SAKIT JANTUNG
SEBENARNYA - Ramai yang berpendapat kolestrol dalam telur menyebabkan saluran jantung tersumbat dan punca kepada sakit jantung. Tahukah anda 75% kolestrol adalah dihasilkan oleh hati sendiri untuk memproses makanan lemak tepu dan bukannya makanan yang ada kolestrol? Mengikut kajian pakar kolestol dalam telur tiada kaitan dengan penyakit jantung malah pesakit yang tinggi kolestrol juga diberikan telur beberapa biji seminggu kerana khasiat telur adalah menguatkan sel dan juga penyumbang vitamin D.

Memang benar, zaman sekarang pelbagai tips pemakananan dan keadah diet yang 'betul' memenuhi dada akhbar, majalah dan media elektronik. Persoalannya adakah ia berguna kepada kita? Ataupun tips tersebut hanya sekadar diguna-pakai oleh sesetengah pihak?

sumber: Facebook

QUOTE OF THE DAY

2013-06-21T14:02:00.002+08:00

"Every tooth in a man's head is more valuable than a diamond."

- Miguel de Cervantes, Don Quixote

FOOD THAT DRAINS YOUR BRAINS

2013-06-20T16:29:00.002+08:00

JUST SHARING :-)

Sugar
In case you missed it: It's no secret excess sugar isn't exactly sweet where your health is concerned, but now new research indicates it may take a toll on your brain as well as your waistline. In a recent animal study, UCLA researchers found that rats fed a solution of fructose had a harder time navigating a maze, a sign of slowed learning and memory loss, compared to a second group of rats who were given the fructose solution as well as omega-3 fatty acids, which are thought to have a brain-boosting effect. The researchers suspect that the fructose-only diet decreased brain activity because it affected insulin's ability to help brain cells use sugar to process thoughts and emotions. Certain omega-3 fatty acids may buffer the brain from the harmful effects of fructose.

Use the news: While this research is preliminary, it's just general good health advice to minimize your intake of added sugar (see some shockingly sneaky sources here) and up your consumption of foods rich in omega-3s, including walnuts, salmon, flax seeds and soybeans to your meals. You've probably heard of smart foods that boost your IQ, but did you know that some less-healthy options can actually drain your brain?

Red Meat and Butter
A diet high in "bad" saturated fat may hurt brain function, according to new Harvard research published in the Annals of Neurology. When researchers studied the eating habits and tested the brain function of 6,000 women for an average of four years, they found the women who ate the most saturated fat scored lower on tests of brain function and memory. On the other hand, women who ate the most monounsaturated fats (found in foods like olive oil and avocado) had higher scores.

Use the news: You don't need to shun saturated fat sources entirely, but choose low or non-fat versions of animal products, such as cheese, yogurt, and milk. Avoid processed meat, like bacon, and stick to lean cuts. Get more protein from vegetable sources, like soy and legumes.

Chips, pizza, and other junk food
Will junk food rot kids' brains? A 2011 British study of nearly 4,000 children found that those who ate primarily junk food (lots of processed and fast food) at age three had a small drop in IQ five years later compared with children who ate healthier diets. (And the link remained after researchers accounted for confounding variables, such as socioeconomic status and parents' education.) Early diet choices especially seemed to affect kids' verbal abilities, according to Time.com. The study suggests that smart diet choices may be particularly crucial during early years of rapid brain development.

Use the news: It can be tricky to get young picky eaters to eat healthy foods, but remember that kids need repeated exposure (sometimes a dozen or more times) to "like" a new food. So don't give up so easily! And many classic kid favorites, like string cheese and yogurt, make for healthy snacks instead of processed cookies and chips.

Low-Carb Diets
Ditching carbs can sap brainpower (along with energy and mood). A small Tufts University study of 19 women between the ages of 22 and 55 found that when dieters eliminated carbohydrates, they showed a gradual dip in cognitive skills (particularly on memory-related tests) compared to a group who stayed on a low-calorie diet that included carbs.

Use the news: Carbs aren't evil-your body needs them for many important functions, including fueling your brain. So avoid diets that eliminate or severely restrict them, and choose healthy options, like whole grain pastas and breads, brown rice, and quinoa.

Gum
Does blowing that bubble boost or bust your brainpower? Here, the research is mixed. A recent British study published in the Quarterly Journal of Experimental Psychology found that chewing gum during a memorization exercise impaired participants' short-term memories. The researchers believe the act of chewing may get in the way of concentrating on memory tasks (In this case, participants were asked to learn the order of items in a list) The finding contradicts previous research, which found a positive association between chewing gum and mental tasks.

Use the news: Because of mixed study results, you might not want to spit just yet. But be sure to include other brain-boosting habits in your daily routine, such as drinking water (dehydration can affect focus and acuity), getting plenty of sleep, and playing brain games.

POMEGRANATE FULL SPECTRUM - A SUPPLEMENT FOR YOUR WELLNESS

2013-06-20T16:27:00.001+08:00

NaturCareTM Pomegranate Full Spectrum is Better than Juice!

Made up of the whole fruit - from seeds, pulp, and even the peel, 1 softgel of Pomegranate Full Spectrum is a powerhouse of antioxidants, just as nature intended. Unlike commercially prepacked pomegranate juices that has added water (85%), sugars (11%), little fiber (1%), with less than 1% of pomegranate extract. Futhermore, studies show that Pomegranate Full Spectrum offer more health benefits than extract alone.

Health benefit of Pomegranate:

Healthy Blood Flow
Reduce plaque build-up (fatty deposit inside an arterial wall) in blood vessels that blocks arteries
Relief Joint Pain
Promotes flexible joints, suppress swelling and inflammation of joints
Protect Skin against Sun Ultraviolet (UV) Rays
Reduce skin redness, age spots and pigmentation due to prolong sun exposure of joints
Preserve Prostate Health in Men
Prevent frequent night urine, weak and interrupted urine stream

NaturCare™ Pomegranate Full Spectrum
600mg x 60 Softgels

Each softgel (Punica granatum) contains:
Pomegranate Extract 150mg
Pomegranate Seed Oil 100mg
(Standardised from 65% - 75% Punicic Acid)

Indication:
Traditionally used for health maintenance. This is a traditional medicine. If symptoms persist, please consult your doctor.

Dosage : 2-4 softgels once or twice daily with meals.
Source of Capsule : Bovine (Halal Certified).
Storage Condition : Keep in cool, dry place. Shelf life-3 years.
Precaution and interaction : It is recommended that this product is to be taken 1 hour apart from any medication to avoid any unforeseen interaction. Not suitable for pregnant woman.

Whole fruit extract with seed oil offer more benefits than juice alone.

BEAT AGEING NATURALLY

Recognising The Signs
Ageing is a natural process we all go through. With time,
as we age,

Joint loses its flexibility
Level of energy and stamina drop
Skin develops age spots and pigmentation
Susceptible to age specific diseases

While we can’t stop time nor the process of ageing, we can however, control the speed at which ageing occurs.

Unfortunately, the stresses of today’s modern lifestyles are causing our bodies to age faster than it should. Our diet, exposure to environmental harshness and our stressful lifestyles subject our cells to free radicals exposure, resulting in oxidative stress that damage our healthy cells. High level of oxidative stress causes our cells to lose its efficacy to repair damage cells and regenerate new ones. Before we know it, signs of ageing creep in.

Antioxidants - The natural way to keep age at bay

Widely known for its ability to neutralize free radicals by preventing oxidization and reducing the formation of free radicals, antioxidants is the key to staying young.

Pomegranate
- A natural antioxidant booster

Punicic Acid found in pomegranate extract and seed oil is the key to reducing free radicals and managing oxidative stress. Studies show that consumption of pomegranate extract can increase antioxidant capacity in healthy individuals.

With more antioxidants, cells are kept healthy and youthful, preventing the onset of age-specific illnesses whilst offering a myriad of health benefits:

Reduce blood vessel hardening by 70%
Reduce joint pain by 62% after 12 weeks
Reduce skin photo-ageing
Keeps PSA (Prostate Specific Antigen)* level
stables in men

* PSA level rises with prostate enlargement, commonly found in elderly men that leads to poor urine flow.

NaturCareTM Pomegranate Full Spectrum is the extract of the whole fruit, seeds and peels of pomegranate. It is rich in antioxidants due to its high concentration of Punicic Acid

interested to purchase?

pm inbox Norafesa or sms/whatsapp 0176073815 for details :-)

AMAZING BENEFITS OF STRAWBERRIES

2013-06-20T15:25:00.002+08:00

And you must know how strawberries can contribute towards a healthier you !!!

THE AMAZING BENEFITS OF BANANAS

2013-06-20T15:23:00.001+08:00

You love bananas?
Do you know how bananas help to maintain your health and wellness?
read this ... :)

GOOD SOURCES OF VITAMIN C

2013-06-19T15:02:00.000+08:00

Dear loyal reader, if you are looking for a reference for the good sources of Vitamin C.. here we go! Take care of yourself :-)

{ BPA-FREE BOTTLES FOR BABIES & KIDS }

2010-02-14T23:49:00.001+08:00

What is BPA?

Bisphenol-A (BPA) is a hormone-disrupting chemical considered to be potentially harmful to human health and the environment. It has been known that scratched and worn polycarbonate feeding bottles will leach this chemical into liquids.

(NaturalNews) Drinking water from plastic bottles made with the toxic chemical bisphenol A (BPA) increases urinary levels of the chemical by nearly 70 percent, according to a study conducted by researchers from Harvard University and the Centers for Disease Control and Prevention.

BPA, an industrial chemical that makes plastics hard and transparent, is widely used in plastic drinking bottles, infant bottles and other consumer products, and also in resins that line cans of food and infant formula. The chemical has been shown to disrupt the hormonal system, potentially leading to reproductive defects as well as brain damage, cardiovascular disease, cancer, obesity and diabetes.

"These astonishing results should be a clarion call to lawmakers and public health officials that babies are being exposed to BPA, and at levels that could likely have an impact on their development," said Renee Sharp, of the Environmental Working Group. "The adults in this study were willing participants who understood the risk of exposure, but babies are unwitting victims of the silent but serious threat this hormone-disrupting chemical poses to their health."

The study, conducted on 77 student volunteers, was published in the journal Environmental Health Perspectives.

A number of major retailers, including Toys R' Us, Wal-Mart, Nalgene, Gerber, Playtex and others, have agreed to phase out the chemical in some countries. The Environmental Working Group has published a guide to BPA-free baby bottles and formulas, which can be found at www.ewg.org/babysafe.

The state of Minnesota has banned the use of BPA in food containers intended for children three and younger, as have Chicago and New York's Suffolk County. California and Connecticut are also considering banning the substance.

"If the legislation to protect California's youngest from further exposure to BPA is defeated, those elected officials responsible for its demise should be held to account for protecting the profits of the chemical industry instead of children's health," Sharp said.

Sources for this story include: www.ewg.org.

{ CARE FOR CHILDREN WITH DIABETES }

2010-02-14T23:36:00.003+08:00

By PHIL Riley, KERRITA McClaughlyn in Ailments

The discovery of insulin 87 years ago was hailed as a miracle. It was arguably the first example of a medicine that was both life-saving and life-sustaining. Overnight lives were transformed and a new era of optimism was hailed for all people living with diabetes. The impact of the discovery was electric and in less than two years the 1923 Nobel Prize in Medicine and Physiology was awarded to Researcher Frederick Banting and his supervisor Professor John MacLeod.

The legacy of the former continues to this day. World Diabetes Day is celebrated every year on 14 November to mark the birthday of Banting who, along with his research assistant Charles Best, is widely credited with the discovery of insulin.

Over the years, this miracle drug has saved countless lives. Today, the added benefits brought by modern types of insulin, delivery systems, glucose monitoring and diabetes education, mean that the prospects for children with Type-1 diabetes in the developed world have never been brighter. Regretfully for many, this is where the good news ends. The outlook for children with Type-1 diabetes in the developing world remains poor. Many die without being diagnosed or suffer severe complications leading to an early but avoidable death.

What is diabetes?

Type-1 diabetes occurs when the body produces no or insufficient insulin. This form of diabetes cannot be prevented and daily insulin shots are required to survive. Worldwide over 500,000 children under age 15 live with Type-1 diabetes. India alone has over 92,000 of these children.
Type-2 diabetes occurs when the body is unable to use the insulin it produces effectively. In many cases [not all], it is possible to prevent Type-2 diabetes through diet and exercise. Type-2 diabetes is increasing among children because of sedentary lifestyles.

The most common long-term complications of diabetes are:

Diabetic nephropathy [kidney disease], which may result in total kidney failure and in the need for dialysis or kidney transplant.
Diabetic eye disease [retinopathy and macular oedema], damage to the retina of the eye which can lead to vision loss.
Diabetic neuropathy [nerve disease], which can ultimately lead to ulceration and amputation of the feet and lower limbs.
Cardiovascular disease, which affects the heart and blood vessels and may cause fatal complications such as coronary heart disease [leading to a heart attack] and stroke.

Diabetes is the fourth leading cause of death by disease globally. Every year, more than three million people die from diabetes-related causes.

A time for change
Almost a century has passed since the discovery of insulin and almost 80 years have passed since Banting, serving as wartime liaison officer between the British and North American medical services, was killed in an air disaster. With so much time having passed, it seems unthinkable that such an essential medicine is unavailable or unaffordable for our most vulnerable citizens. It is not that solutions don't exist, they do. Answers are now available to address the issues of affordability and accessibility. The means exist to strengthen healthcare systems and provide the necessary diabetes education of both the healthcare professionals and the families of those affected by diabetes.

It is time for the organisations that can provide the interim humanitarian solutions to get on board and for key diabetes stakeholders to lay the groundwork for sustainable solutions that will benefit people with diabetes. The solutions, of course, will be more complex than simply ensuring accessibility to affordable diabetes medicines, syringes and monitoring. Country-specific solutions will be needed to address supply-chain systems, the coordination of corporate social responsibility programmes, the training of local healthcare professionals and the integration of diabetes support programmes into existing healthcare systems.

The International Diabetes Federation [IDF] is leading the way by highlighting the plight of children with diabetes in the developing world, driving awareness campaigns to educate public and bringing together those in a position to make a difference.

According to IDF figures, there are about 75,000 children worldwide living with Type-1 diabetes in desperate circumstances. The IDF supports a tiny number - 1000 children and young adults in 17 countries - through its "Life for a Child Program". The Federation is hoping to increase this number to 10,000 in a relatively short time frame.

Become an agent of change
Every parent, school teacher, school nurse, doctor and anyone involved in the care of children should be familiar with the warning signs and alert to the diabetes threat. Children who are not diagnosed or misdiagnosed can die from DKA [diabetic coma].

Access to medicine is particularly critical to children already living with diabetes in countries like India. You can help by supporting charities like the "Life for a Child Program" that support children with diabetes. While donations to charity are well needed, an even greater need is for governments to take responsibility in providing sustainable care for children with diabetes.

The United Nations Resolution on diabetes asks all governments to "develop national policies for the prevention, treatment and care of diabetes in line with the sustainable development of their health-care systems, taking into account the internationally agreed development goals, including the Millennium Development Goals."

We need to make sure that governments take action. You can lobby your government by writing letters and contacting politicians and government officials to find out how they are implementing the Resolution and developing programmes to care for people with diabetes. You can participate in activities to raise awareness of diabetes-issues and become an agent of change. With the help of committed organisations and individuals worldwide, the IDF wants to make access to appropriate medication and care the right of every child with diabetes and a privilege resulting from the geographic accident of birth.

History owes a debt to the pioneers of diabetes research. Surely it is time for the results of their ground-breaking research, carried out so long ago, to benefit every child with diabetes.

Warning signs

Know the diabetes warning signs*:

Frequent urination
Excessive thirst
Increased hunger
Weight loss
Tiredness
Lack of interest and concentration
Blurred vision
Vomiting and stomach pain [often mistaken as flu]
*In Type-2 diabetes these symptoms may be mild or absent.

{ CAT ALLERGIES }

2010-01-29T00:53:00.002+08:00

Life with cat allergies -- whether they're yours or a family member's -- can raise a lot of questions. Could a cat allergy explain your son's never-ending cold symptoms? Will you regret giving in to your daughter's demands for a kitten, despite your allergies? Will a so-called hypoallergenic cat allow you to have the pet you've always wanted without making you a sneezing, sniffling mess?

Here are some answers -- what you need to know about cat allergies, from causes to treatments.
What causes cat allergies?
About 10% of the U.S. population has pet allergies, and cats are among the most common culprits. Cat allergies are twice as common as dog allergies. But contrary to what you might think, it's not the fur or hair that's the real problem. People with cat allergies are really allergic to proteins in the cat's saliva, urine, and dander (dried flakes of skin).

How do these tiny proteins cause such a big allergic reaction in your body? People with allergies have oversensitive immune systems. Their bodies mistake harmless things -- like cat dander -- for dangerous invaders, and attack them as they would bacteria or viruses. The symptoms of the allergy are the side effects of your body's assault on the allergen, or trigger.

Keep in mind that even if you don't have an actual cat allergy, your cat can still indirectly cause your allergies to flare up. Outside cats can bring in pollen, mold, and other allergens on their fur.

And what about so-called "hypoallergenic" cats? While some breeds -- like the "hairless" sphinx -- are said to be less likely to trigger symptoms of cat allergies than others, any cat has the potential to cause problems. This is true regardless of its breed, hair length, or how much it sheds. So if you know that you or another family member is allergic to cats, getting one -- no matter what the breed -- is not a good idea.

What are the symptoms of cat allergies?
Symptoms of cat allergies can include:

coughing and wheezing
hives or a rash on the chest and face
red, itchy eyes
redness of the skin where a cat has scratched, bitten, or licked you
runny, itchy, stuffy nose
sneezing
Symptoms of a cat allergy might develop in just a few minutes or take hours to appear. About 20% to 30% of people with allergic asthma have severe flare-ups after coming in contact with a cat.

How would I know if I have a cat allergy?
Although the symptoms of a cat allergy may seem fairly obvious, it's not always the cat that causes them. So it's a good idea to get confirmation from your doctor. After all, you wouldn't want to blame Mr. Whiskers unjustly.

Your doctor can do a skin or blood test to see if you're allergic. However, allergy tests aren't always correct. So the doctor may also want you to try living without a cat for a few months to see how it affects your allergy symptoms

How are cat allergies treated?
Cat allergies can usually be controlled with standard allergy drugs. Your doctor might recommend:

Antihistamines, which are available over-the-counter -- like Claritin or Benadryl -- or by prescription -- like Allegra or Zyrtec. Some antihistamines come as nasal sprays -- for instance, Astelin.
Decongestants, like over-the-counter Sudafed or prescription Allegra-D.
Other medicines, which affect allergy or asthma symptoms in various ways. Prescription steroids -- like Flonase or Nasonex sprays -- are a common treatment for allergies.

Allergy shots are another option. Allergy shots are not always effective, and completing treatment can take years. They're also not safe for children under 5. But they can be a huge help to some people. Ask your doctor if they make sense for you.

Unfortunately, there's no way to prevent an allergy. Some studies have shown that exposure to pets as a young child seems to reduce the risk of developing pet allergies later. On the other hand, a child who already has allergic tendencies may get worse with exposure to a pet.

Reducing your exposure to cats
While medical treatment can help control cat allergies, the best approach to is simple: avoid cats and their dander. Here are some tips.

*Don't touch, hug, or kiss cats. It should be obvious, but some people think a little cat contact is OK. It isn't.
*Beware of visitors who own cats. Even if your house guests leave their cats at home, they can bring the dander with them on their clothing and luggage. This indirect exposure can cause serious cat allergy symptoms in some people.
*Plan. If you have to stay in a house with cats, ask that the cat be kept out of the room in which you will sleep for a few weeks before you arrive. Also, start taking your medicine a few weeks beforehand. Once an allergic reaction gets started, it can be tough to control. But taking medicine can prevent it from happening in the first place.

But what if you already own a cat? Here's the most sensible advice: if you or a family member has cat allergies, you shouldn't have a cat in your home.

Of course, such harsh advice may not be easy to follow. What if your kids have already fallen in love with a kitten? What if your fiancee will never, ever part with her cat? If the cat has to stay, there are other things you can try.

Keep your distance. Limit your exposure to the cat. Certainly, another family member should take responsibility for the cat's care and do things like cleaning the litter box.
Restrict the cat to certain sections of the house. Don't allow your cat to roam free. Keep the cat out of your bedroom at all times.

Keep the cat outdoors as much as possible. That's how some people get around their cat allergies.

Clean rigorously and often. Cat dander gets everywhere. So you need to sweep and mop the floors, vacuum the rugs, and clean furniture regularly. Make sure to get a vacuum with a HEPA filter, because regular filters may not be fine enough to catch allergens. Get rid of carpets and drapes that can trap dander.

Clear the air. A central air cleaner -- as well as filters on the vents themselves -- can help prevent cat dander from circulating through the house.
Consider bathing your cat on a regular basis. Experts aren't certain if bathing really helps reduce the amount of allergen. But if it doesn't traumatize the cat too badly, you could try it and see if it reduces yours or someone else's symptoms.

While these techniques might help, they may not be enough. As hard as it might be, if keeping your cat is putting your health -- or a family member's health -- at risk, you have to consider giving it up.

Whatever you do, don't assume that you can just wait it out, that cat allergies will naturally get better over time. They might very well get worse. Out-of-control allergies can do more than make life miserable -- they can increase the risk of asthma, which is a serious disease.

So don't ignore the signs of cat allergies. Instead, see a doctor. Together, you can figure out the best way to tackle the problem.

{ CAN YOU BOOST YOUR CHILD'S IQ? }

2009-11-10T23:11:00.004+08:00

from http://children.webmd.com/

What makes kids smart may surprise you

Aside from genetics, what influences your child's IQ? Clearly, good nutrition, protection from toxins, and plenty of playtime and exercise can nurture a child's intelligence. But can you really boost your child's IQ?

Many child development experts now focus less on measuring a child's IQ than on helping children reach their full intellectual potential - and without adding too much pressure.

WebMD talked with the experts about how a child's intelligence develops. None of them is touting the flashiest toys, computer programs, or latest Baby Mozart video - and you may find that their insights help your child's IQ far more than any fad.

A Child's IQ: How does a child's brain develop?

From before birth to age 4, an infant's brain grows explosively. In fact, your child's brain has reached 90% of its adult size before kindergarten. This period of great growth provides an ideal window of opportunity for learning.

But the brain doesn't stop developing at age 4. It continues to organize and restructure throughout childhood - even into early adult life - as it becomes more complex. Unfortunately, knowing about the brain's early growth has prompted many parents to panic about their child's IQ or push their kids into "primo preschools."

"It's a classic American concern - how to accelerate learning," says Ross A. Thompson, PhD, professor of psychology at the University of California, Davis. "Many parents believe that if their children learn fast early, they will remain accelerated. But children learn best at a natural rate. Those who show early advances settle out by the time they reach grade school. Others catch up."

The early years do matter, says Thompson. "But lower circuits in the brain must be built before higher circuits, and advanced skills must be based on basic skills," he says.

Your Child's IQ: Emotion drives learning

One of these basic skills involves creating a template for close relationships - usually through early attachment to parents and caregivers. Critical to your child's emotional and social development, attachment also helps build your child's intelligence.

Being attuned to your child's inner mental life helps your child's developing brain become integrated, according to Daniel J. Siegel, MD, director of the Center for Human Development at the UCLA School of Medicine. Writing in Infant Mental Health Journal, Siegel, who studies how relationships affect learning, says being attuned also provides a "safety net" for your child's brain.

"Close, affectionate relationships throughout childhood are important, but especially when a child is little," says Pat Wolfe, EdD. Wolfe is an educational consultant and co-author of Building the Reading Brain, PreK-3. One way to attune to your child is to listen closely and make eye contact. "If you only pretend to listen because you're distracted, kids pick up on that really fast," Wolfe says. Other ways to connect? With your facial expressions, tone of voice, gestures, and other nonverbal signals. Wolfe tells WebMD that when your child is older, one of the best things you can do is to talk about the day.

Connecting with you helps a child's brain develop, says Thompson, because neurons get connected through social connection and language. Learning is also often motivated by close relationships. "Kids become interested in learning because learning is valuable to the people who matter," he says.

By contrast, when children don't feel safe and secure, their ability to learn is affected.

The amygdala is a structure in the brain that regulates emotion. When children feel threatened, the amygdala creates a fight-or-flight response - a chain reaction that allows emotion to overrule rational thought by "shutting down" the thinking parts of the brain. Early or long-term stress in a child's life can lead to changes in this part of the brain, making that child more susceptible to stress - and less susceptible to learning. But close, loving relationships can protect against this.

Your Child's IQ: Experience sculpts the brain

"The brain is the only organ in the body that sculpts itself through experience," says Wolfe. We now know, she tells WebMD, that experiences actually change and reorganize the brain's structure and physiology.

Instead of seeing a child's intelligence as a dynamic process, parents too often think of the brain as a vessel that can be simply filled up with knowledge, says Thompson. But that's not the way it works, especially for young children.

"The best learning occurs through active engagement," he says. "A child is thrilled to be counting peas in the context of gardening, measuring ingredients in the context of working with a recipe, or sorting nails in the context of building a birdhouse."

Wolfe agrees: a variety of learning experiences in the real world are good for a child's intelligence. Even at the grocery store, children can learn a lot by weighing foods, reading labels, and counting change.

Although eliminating TV and video games may not be entirely realistic, Wolfe says that too much time with media like these puts children in a receptive mode. And that keeps them from a rich, natural interaction with the real world - so important for a child's brain development.

Your Child's IQ: Do you need fancy toys?

At the UC Davis Center for Mind and Brain, Lisa Oakes, PhD, a professor of psychology and specialist in infant cognition, studies another aspect of childhood intelligence. She examines how infants categorize and make sense of the visual world - research that makes her question the push by parents to boost a child's IQ with fancy toys.

"We know that stimulation is good for the development of the brain," says Oakes. You probably know that infants need different colors and textures and experiences. "But it doesn't all need to come in one toy," she says.

From her research, she has learned that infants are more interested in the action of a toy than the outcome it produces - so babies do not need expensive gadgets with lots of "bells and whistles" to learn. But if a certain toy is fun for a parent, it may still have a benefit, she says. That's because babies learn through their parents' reactions, too.

Your Child's IQ: Effort and mindset

Carol Dweck, PhD, professor of psychology at Stanford University and author of Mindset: The New Psychology of Success, has studied yet another key to building a child's intelligence. Through 20 years of research, she has found that differences in children's mindsets affect their motivation to learn - and ultimately their performance in school.

Dweck learned that middle school students who believed intelligence was fixed tried to preserve their self-image by only doing what they already knew how to do well. "They didn't want to risk their precious label - being smart," says Dweck. Their fixed mindset, ultimately, could limit the growth of their intelligence.

By contrast, kids with a "growth mindset" were attracted to challenges - even if they failed at first. These kids thought about what they would do differently next time, such as how they would study harder to score higher on a test. When asked what they would do differently, kids with a "fixed mindset" said they would study less - or even consider cheating.

"After all, if you think intelligence is fixed and you do poorly, what are your choices?" says Dweck.

So she took her work further. She began to teach kids that the brain is like a muscle. It gets stronger with use, it makes new connections - and this can make you smarter over time. When she re-tested these students who had learned to have a "growth mindset," their grades and study habits improved considerably after only two months.

A Child's IQ: Praise the effort

Dweck began her research after seeing parents put too much emphasis on praising "intelligence" and pushing their kids. She learned early on that certain kinds of praise actually backfire.

Praising only a child's IQ or intelligence can send the message that intelligence is a natural gift - and thus out of a child's control, she says. Better, instead, to give kids the idea that hard work is always needed for achievement.

If you want to praise, she says, praise your child's process, commitment, the strategies that work - focus on the learning, not just the grades. Do you tell your child, "Easy A, wow, you're smart!" Or, do you ask, "What did you learn in that class?"

Children praised lavishly for their past high performance may be harmed even more than kids who have typically done less well, says Dweck. "The high performers think it's beneath them to try hard - that it's just for dummies. There's a false promise here: You're so smart, it will just come to you." And when academic success doesn't just happen, some kids may worry that they are no longer the whiz kids they once thought they were - and lose their motivation to study.

Of course, we all come with certain natural abilities, says Dweck. "But just because some have a more natural ability doesn't mean others can't learn the skill, too."

"Parents need to value learning, progress, effort, resilience," she says. "Their children will take that with them and enjoy it for a lifetime."

{ LABOUR - HOW TO GET READY }

2009-10-29T06:54:00.001+08:00

From: CompleteWellbeing.com

Pregnancy is time to be happy, healthy and stress-free. As women near the ninth month, they start to feel the pressure—in their body and mind— and worry about their delivery. It is important here to note that labour and delivery is the end of pregnancy and beginning of a new life. Thus, nine months of pregnancy is a preparation for the process of labour and delivery.

Antenatal care plays an important role to achieve a successful labour and delivery process. Regular antenatal classes help in the physical and mental preparation of women and help them relax during those last months.

Role of antenatal care

To ensure maternal and foetal wellbeing:

Regular visits to the doctor during pregnancy are aimed to ensure that the health of the pregnant woman and the growing foetus is well-maintained. When all stays well and proper care is taken, the pregnancy is generally low-risk. If any abnormalities develop during pregnancy or if there are any pre-existing risk factors, then it becomes a high-risk one. The abnormalities that could develop during pregnancy include increased blood pressure, diabetes, and growth restriction in the baby to name a few. The pre-existing risk factors include previous caesarean sections, and pelvic abnormality.

To prepare for labour, delivery and the post-partum period:

Normal labour and delivery depend on good physical and mental preparation during the antenatal period. The pregnant woman is taught good breathing exercises, relaxation techniques and muscle toning exercises. Yoga is now a well established form of therapy for this purpose. In order to relieve anxiety and fear, knowledge should be given about the labour and delivery process. This includes a clear understanding of what to expect in labour, ways of monitoring the labour, options for pain relief and the modes of delivery.

Normal labour:

At about 36 weeks gestation the mode of delivery should be discussed with your doctor. If the decision is taken to proceed with normal labour and vaginal delivery, then regular visits are continued till labour starts. These weekly visits ensure that all is well and thus it is important to feel good foetal movements during this time. You will also feel contractions and pains intermittently, but these are just warm up [practice] labour pains. These help your womb muscles to get better coordinated as they are getting ready for the actual labour stage.

Onset of normal labour

The start of labour happens with one of the following:

Abdominal pains and contractions. There is backache and the contractions are typically felt coming from the back towards the lower abdomen. Initially they come every 20 – 30 minutes, but then the frequency increases. In established labour, these contractions will come every three minutes and will last up to a minute.

Leakage of clear water. You may think it to be urine, but then realise that it is coming continuously. Sometimes the bag of water around the baby breaks and the surrounding liquid starts draining.

Blood stained mucous discharge. Occasionally the mucous plus gets dislodged from the neck of the womb. This is seen as a sticky discharge with blood staining.

In any of the above events, if you are unsure, it is best to contact your doctor for guidance. You may be asked to come for a check-up. If the neck of the womb has started to open, then it indicates the start of labour. If it is very early, you may prefer to be at home and go to the hospital later.

What to do at home when labour begins?

Get ready to travel to hospital. Do not take a heavy meal as there is a risk of vomiting when pain gets strong and this will get worse if your stomach is full. Liquids are the best form of intake from now on and they are good for rehydration. You will urinate frequently; this is normal. Take as much rest as possible so that you can cope with active labour. If possible, lie down on your left side.

When awake it is good to move around. This helps the baby’s head to push against the neck of the womb and improves the contractions. During contractions you can take support and lean forward on a steady surface [wall or bed] or be supported by your husband. Sometimes a good hot water shower is very helpful. When the contractions get stronger and frequent it will be difficult to cope and you will have to go to a hospital.

What is expected at the hospital?

If you are confirmed to be in labour on examination you will be admitted. A heart rate tracing of the baby can be reassuring at this stage. You will be encouraged to mainly take liquids. If all is well, you can continue to move around. At times, it is necessary to put an intravenous needle. Sometimes caesarean section is needed on an urgent basis. If this situation arises suddenly, anaesthesia can be given to you safely. During labour, soothing music, good aroma and massage can help you cope better.

Stages of labour

Labour has three stages. The first stage is from the onset of labour to the full dilatation of the neck of the womb. The second stage is from the full dilatation to the delivery of the baby. The third stage is from the delivery of the baby to the delivery of the placenta and membranes.

First stage

In the initial phase of the first stage [latent phase], the neck of the womb is getting ready for active labour. It is getting softer and thinner. This phase continues till 3 – 4cm dilatation occurs of the neck. This phase could continue for 10 – 12 hours.

When the later phase [active labour] starts, the contractions will get stronger, more regular and frequent. If the membranes are not ruptured, your doctor may choose to break the bag of water now. If the baby has opened its bowel [meconium], then the fluid is green coloured and is a worrying sign. This phase will become very uncomfortable. It is important to breathe in and out during the contractions and relax your body muscles. You must avoid pushing as valuable energy will get wasted and the baby will get tired sooner. The regular, frequent and strong contractions will lead to full dilatation of the neck of the womb. The active phase can take about 6 – 7 hours.

Pain relief. Various options can be considered to help you cope with the labour pains. In the early stages, intramuscular pain killer injections can be considered. Gas inhalation [nitrous oxide and oxygen] can also be of help.

The most effective pain relief is with epidural analgesia [painless labour]. In this form, a catheter is put into the back through a needle. The pain-killing medicine is injected through the catheter. This is very effective and takes away the pain. In case a caesarean section becomes necessary, it can be performed with the help of the epidural catheter.

Epidural analgesia cannot be used in women with bleeding disorders or spinal cord abnormalities. The disadvantage is that labour may sometimes get prolonged and your ability to push the baby at full dilatation may get compromised. In this situation, the chances of instrumental delivery may be higher. The other disadvantage is the additional cost. This form of pain relief needs close monitoring. Sometimes the anaesthetist may stay with you till the delivery.

Monitoring. It is important to assess the progress of labour and maintain foetal wellbeing. The baby’s heart beat pattern is monitored at regular intervals. At any stage, if the mother or the baby’s wellbeing is compromised; a caesarean section delivery of the baby would be performed.

Second stage

Once the neck of the womb is fully open [about 10cm], the second stage starts. The delivery is now expected within two hours. During contractions it is important to relax and take a deep breath in and push right down. If there is any delay, this stage can be shortened by applying an instrument such as forceps [metal blades] or a suction cup [ventouse delivery] on the foetal head. A cut on the perineum is sometimes necessary to facilitate the delivery of the baby. This is repaired post-delivery and heals within few days.

Third stage

This stage extends from the delivery of the baby to the delivery of the placenta. Generally, this is completed in 15 – 20 minutes. Rarely, the placenta may not get separated. This can become a problem as bleeding may start. In this situation, you may need to be taken to the operation theatre for a manual removal of the placenta.

If approached in an ill-prepared manner, it is unlikely to be a positive experience. Hence it is important to take utmost care and proper preparation. The first labour and delivery is most challenging and the subsequent ones become relatively easier on most occasions.

{ THE A B Cs OF POTTY TRAINING }

2009-10-23T22:36:00.003+08:00

Reviewed by Sarah Pearson, M.D., September 2006

Most parents eagerly anticipate toilet training as a milestone in their child's development, if for no other reason than that it means an end to changing diapers. But few moms and dads are prepared for how long toilet training can take. Sure, some children master it within a few days, but others can take several months. In fact, it's generally true that the earlier you start, the longer it takes.

You and your child have a better chance of success if you understand the elements of training and approach the process in a clear fashion. Here are the basic steps:

A. Assess your child's readiness — and your own
Some children are ready to start potty training by 18 months or so, but others aren't interested in the process until they're closer to 3 years old. Many parents begin potty training when their children are about 2 and a half.

Watch for signs that your toddler is ready to start (can she follow simple instructions? can she walk and sit down?) but try not to put on the pressure. Rushing her when she's not ready will be counterproductive. And remember that what worked for your older child might not work for this one — boys tend to train a bit more slowly than girls, while second (and subsequent) children may learn more quickly than firstborns.

Look beyond your toddler's developmental readiness, too. If she's experiencing any turmoil or major change in her life, like a new school, caregiver, or sibling, the potty-training process is likely to hit some snags and should probably be put off until things have settled down.

There's also no sense in beginning potty training when you — or your child's primary caregivers — won't be able to devote time, patience, and a dash of humor to the process. If you're in the middle of remodeling your house, have just taken a challenging new job, or are suffering from morning sickness with your next pregnancy, it's probably not a good time to try to potty-train your toddler. Wait a couple of weeks — or months — for other pressures to ease.

B. Buy the right equipment
First and foremost, invest in a child-sized potty chair or a special adapter seat that attaches to your regular toilet. This eases the anxiety some children feel about the grown-up toilet — some fear falling into it, others dislike the loud noise of the flush. Figure out what equipment is best for your toddler before you go shopping.

If you have a boy and are buying a potty chair, look for one without a urine guard or with a removable one. You may have to wipe up a little more stray pee, but the guards tend to bump into and scrape a boy's penis when he sits on the potty, which can discourage him from training.

If you're using an adapter seat, make sure it's comfy and secure, and buy a stool to go with it. Your toddler will need the stool in order to get up and down from the toilet quickly and easily, as well as to brace her feet while sitting, which helps her push when she's having a bowel movement.

C. Create a routine
Set your toddler on the potty seat, fully clothed, once a day — after breakfast, before her bath, or whenever else she's likely to have a bowel movement. This will help her get used to the potty and accept it as part of her routine. If there's not an easily accessible bathroom around, bring your child's portable potty outside, to the playroom, or wherever your toddler may be.

Once she's fine with this routine, have her sit on the potty bare-bottomed. Again, let her get used to how this feels. At this point, let her know that this is what Mommy and Daddy (and any older siblings) do every day. That is, taking off your pants before you use the bathroom is a grown-up thing to do.

If sitting on the potty with or without clothes is upsetting to your toddler, don't push it. Never restrain her or physically force her to sit there, especially if she seems scared. It's better to put the potty aside for a few weeks before trying again. Then, if she's willing to sit there, you know she's comfortable enough to proceed.

D. Demonstrate for your child
Children learn by imitation, and watching you use the bathroom is a natural way to understand what using the toilet is all about. If you have a son, it's simpler to teach him to pee sitting down at this young age. Later, when he's mastered that, he can watch his dad, older brother, or friend pee standing up — he's bound to pick it up quickly with just a little encouragement.

When you demonstrate for your toddler, it's helpful to explain what's going on as you're using the bathroom and let her see afterward what you "made." Then show her how you wipe with toilet paper, pull up your underwear, flush the toilet, and wash your hands.

Even though you'll be helping your toddler with these activities for some time, especially wiping after a bowel movement, seeing you do it and hearing you talk through it will help her get used to the whole process. (When you wipe your toddler, make sure to go from front to back, especially after a bowel movement, to minimize the risk of urinary tract infections.)

If your toddler has older siblings or friends who are potty-trained, consider having them demonstrate, too. It can be helpful for your child to see others close to her age exhibiting the skills she's trying to learn.

E. Explain the process
Show your toddler the connection between pooping and the toilet. The next time she poops in her diaper, take her to the potty, sit her down, and empty the diaper beneath her into the bowl. Afterward, let her flush if she wants to (but don't force her if she's scared) so she can watch her diaper contents disappear.

You also may want to pick up a few potty-training picture books or videos for your toddler, which can assist her in taking in all this new information. Everyone Poops, by Taro Gomi, is a perennial favorite, as well as Uh Oh! Gotta Go! and Once Upon a Potty, which even comes in a version with a doll and miniature potty.

Keeping a book like this in the bathroom, or a poster or flipbook that illustrates the steps in using the potty, can help your toddler get familiar with the process and relate it to what she does in the bathroom.

F. Foster the habit
Encourage your toddler to sit on the potty whenever she feels the urge to go. If she needs help getting there and taking off her diaper, make sure she knows it's okay to ask you for help any time.

If you can, let her run around bare-bottomed sometimes with the potty nearby. The more time she spends out of diapers, the faster she's likely to learn, although you'll have to steel yourself to clean up a few more puddles. Tell her she can use the potty whenever she wants to, and remind her occasionally that it's there if she needs it.

Sometimes toddlers won't sit on the potty long enough to relax and let anything come out. Calmly encourage your toddler to sit there for at least a minute or so. You'll have the best luck getting her to stay put if you keep her company and talk to her or read her a book.

When your toddler uses the potty successfully, shower her with praise. Chances are that she'll continue to have accidents, but she'll start to grasp that getting something in the potty is an accomplishment. Still, try not to make a big deal out of every trip to the potty, or your toddler may start to feel nervous and self-conscious under the glare of all that attention.

G. Grab some training pants
Once training is under way, consider adding training pants — extra-thick cloth or disposables that pull on like underwear — to your routine. They'll allow your toddler to undress for the potty on her own, which is a critical step toward becoming completely potty-trained.

While cloth training pants are less convenient than disposable pull-ups, many parents say they work better because your toddler can really feel when she pees or poops in them. Whichever option you choose, introduce them gradually — probably for a few hours at a time — and stick with diapers at night for the time being.

When your child consistently seeks out the potty whenever she has to go, it's time to move on to "big-kid" underwear. Many moms and dads have found that undies with a favorite character on them give kids a dandy incentive to stay dry.

H. Handle setbacks gracefully
Virtually every child will have several accidents before being able to stay dry all day long. When this happens, don't get angry or punish your child. After all, it's only recently that her muscle development has allowed her to hold her bladder and rectum closed at all, and she's still learning why it's important to use the potty. Mastering the process will take time.

What can you do? Reduce the chance of accidents by dressing your toddler in clothes that are easy to remove quickly. When she has an accident anyway, calmly clean it up and suggest (sweetly) that next time she try using her potty instead.

I. Introduce night training
Don't give away that stash of diapers just yet. Even when your child is consistently clean and dry all day, it may take several more months, or even years, for her to stay dry all night. At this age, her body is still too immature to wake her up in the middle of the night reliably just to go to the bathroom.

When you're ready to embark on night training, your toddler should continue to wear a diaper or pull-up to bed, but encourage her to use the potty if she has to pee or poop during the night. Tell her that if she wakes up in the middle of the night needing to go, she can call you for help. You can also try putting her potty near her bed so she can use it right there.

If she manages to stay dry for five nights in a row, it's a good time to start nighttime training in earnest. Put a plastic sheet under the cloth one to protect the mattress, and put your toddler to bed in underwear (or nothing) and see how it goes.

There's not much you can do to help things along, short of limiting liquids before bedtime, so if your toddler doesn't seem to get the hang of it, put her back in nighttime diapers and try again in a few months.

J. Jump for joy — you're done!
Believe it or not, when your child is mentally and physically ready to learn this new skill, she will. And if you wait until she's really ready to start, the process shouldn't be too painful for either of you.

When it's over, reinforce her pride in her achievement by letting her give away leftover diapers to a family with younger kids, or by packing up the cloth diapers and sending them away with the diaper delivery service one last time.

And don't forget to pat yourself on the back. Now you won't have to think about diapers ever again — at least, not until the next baby.

{ HOW NOT TO DIET }

2009-10-23T22:25:00.002+08:00

from CompleteWellbeing.com

Do you remember all that you learnt about dieting? Good. Now forget it. And read on to learn the right way to change your food habits to actually start losing some weight!!!

If you are constantly on and off diets and still don’t seem to fathom why you never achieve your weight loss goals, you might be following diets that are just not for you. In fact, following blanket diets that encourage cutting off major food groups can completely cause more harm than good. You need to learn to stay away from such diets and understand where you may be going wrong. Here’s some advice in that direction…

Target setting: Understand that your current weight is an end result of your eating habits over a period of several years. Your age, hormone imbalances if any, health problems, activity levels, social life, preferences for certain foods and the number of times you have gained and lost weight all affect the weight loss process. When setting a weight loss goal, you need to take all these factors into consideration, which often doesn’t happen. People start off setting an unrealistic target.

Starting off with the wrong target in mind is like following the wrong directions to your destination—you are obviously going to get lost! So, be realistic about the weight you actually can lose over a period of time. Ideally, you can target ½ – 1kg of weight loss per week if you are dieting and 1 – 1.5kg a week [depending on how overweight you are] if you are dieting and exercising. If you attempt to lose more than this, not only will you be disappointed, but also end up harming your health.

Dieting v/s starving: Diets that recommend eating as little as possible may show you success on the scale, but may leave you feeling weak and perennially tired or irritable and low on energy. If that’s the case, re-evaluate.

Dieting is supposed to teach you to understand your food and make healthier choices so that you can make permanent changes in your eating habits. If the changes you make are going to be only temporary, then your weight loss will be temporary too. And I’m sure you do not want to be a candidate for weight loss all your life! Choose healthier food options that are not only slimming, but that also help you get fit.

Magic diets: If your diet or the result you might get from it seems too good to be true, it probably is! If losing weight was a simple matter of downing a shake or just cutting down most of your food, we would not need expert guidance for it. Dieting involves a complex balance of calories and nutrients from the food you eat. So instead of following something you read somewhere or what a friend tells you, seek advice from a trained professional and follow what is best for your health in the long run.

Mono diets: Certain diets follow the premise that for some time, you should drop all but one particular food group and eat foods only from that particular group. While this may help you drop the kilos, what you are really losing is probably your muscle mass and consequently, your health and strength. Over a period of time, this will also cause your metabolic rate to be lowered, which will actually make your body more efficient in storing fat!

Pill-popping: If simply popping a pill could give you the body of your dreams, then I doubt there would be a single fat person on this planet! Pills that promise you weight loss give no explanation as to how they really work and if they do, there is no research to support their claims or theories. So if you want to shape up, and boost your metabolism why not choose the safer and surer alternative—exercise?

{ GESTATIONAL DIABETES: SUGAR MUMMY }

2009-10-17T10:34:00.005+08:00

From: CompleteWellbeing.com

By Nadeem Rais, Bhavisha Bafna in Ailments

Lara was pregnant. Routine blood tests revealed that she had gestational diabetes mellitus [GDM]. Totally clueless about this condition, her major concerns were whether she will have a normal delivery, and how it will impact her child during and after delivery.

These are not just Lara's concerns, but of all the women who are diagnosed with gestational diabetes. There is nothing alarming about GDM.

It can be managed by taking good care of yourself, eating healthy food, exercising regularly and if necessary, taking medication [insulin].

What is gestational diabetes?

When a pregnant woman is diagnosed with diabetes, it is termed as gestational diabetes. She may be diabetic even before she is pregnant or develop it during pregnancy. About 3–6 per cent of pregnant women have GDM.

What causes gestational diabetes?

During pregnancy, the body needs more insulin to meet the growing energy needs of the child. But the hormones produced inside the placenta during pregnancy [progesterone, oestrogen, cortisol, prolactin and human placental lactogen], block the effect of insulin, causing GDM.

GDM usually affects women who:

Are overweight
Are over 35 years of age
Have family history with a first degree [nearest] relative with Type-2 diabetes
Have been diagnosed with gestational diabetes earlier
Have previously given birth to a large baby
Have gained excessive weight during pregnancy
Have had recurrent abortions
Have had a bad obstetric history.

Women at risk must get themselves tested for diabetes every trimester. Those who are at a higher risk may also have to undergo an oral glucose tolerance test.

What are the symptoms of gestational diabetes?
Unfortunately, often, women do not show any symptoms. And their diabetes gets detected on routine screening around the 24 – 28 week of pregnancy. Usually, such diabetes disappears after delivery.

How does GDM affect the mother?
GDM could lead to excessive weight gain, oedema [swelling of feet], hypertension, pre-eclampsia [high blood pressure], eclampsia, premature labour, intrauterine foetal death, urinary tract infections, and ketoacidosis [high concentrations of ketone bodies].

Moreover, women with GDM are prone to developing type-2 diabetes mellitus, post delivery. In fact, more than 40 – 50 per cent women with GDM go on to develop type-2 diabetes later, if they do not modify their lifestyle.

In what way does GDM affect the child?
The uncontrolled sugar levels could lead to congenital anomalies and neural birth defects.

Further, high blood sugar can also cause macrosomia [babies to become large], increasing the chances of a difficult delivery, caesarean [C-section] or birth trauma.

Complications that could arise in the baby after birth include: breathing difficulties due to non-expansion of the lungs at birth, abnormally low levels of glucose, calcium and magnesium in the blood, increased bilirubin levels and infections.

HOW TO MANAGE GESTATIONAL DIABETES?

Women who manage to control their diabetes well often carry their baby to term without any problems. If you develop diabetes during pregnancy, you may be able to control your blood sugar level with—diet, exercise, insulin and monitoring.

Diet
The meal plan should provide enough calories to meet the nutritional needs and maintain optimal body weight. Instead of three large meals a day, split your daily food intake into six smaller ones—regularly spaced and carefully planned. Snacks are important, and should include a complex carbohydrate [such as whole-grain bread], protein [such as sprouts and paneer], fruits, and raw vegetables. It is best to restrict fat intake [oil/ghee/butter] and prefer roasted/grilled and baked foods in place of fried food. Eat at regular intervals; skipping meals can lower blood glucose to dangerous levels.

Exercise
Exercise benefits both the mother and the baby. If you aren't exercising regularly, now is a good time to start. Check with your doctor about your planned activity and start slowly. You'll need to plan your periods of activity along with your food intake and insulin injections. Exercise improves the efficiency of your own insulin to manage both, weight and blood sugar. Exercise 4 – 5 days a week, as it keeps your blood sugar in control. Do not exercise if your doctor does not approve of it or has asked you take complete rest.

Walking after meals improves post-meal blood sugar. Other exercises you may perform during pregnancy are low-impact aerobics and swimming. Exercise reduces your sugar levels. Hence, check your blood sugar for hypoglycaemia [abnormally low sugar].

Insulin
If diet and exercise fail to control your blood sugar or when your blood sugar is abnormally high, you may need to take insulin, since tablets that control sugar levels may affect the unborn foetus. You will require 2 – 4 doses of insulin every day; your dose could increase as your pregnancy progresses to keep things in check. If you are on insulin, you may have to undergo additional ultrasound scans and electronic foetal monitoring to check the health of the baby.

Monitoring
Pregnant women are advised to monitor blood sugar levels at least four times a day [Fasting Blood Sugar <90>

{ HOW TO LOVE AGAIN }

2009-10-17T10:26:00.003+08:00

From: CompleteWellbeing.com
Excerpted from The Tantra Vision/Courtesy: Osho International Foundation.

Tantra teaches us to be loving towards your body, befriend your body, revere your body, respect your body, take care of your body - it is a gift. Treat it well, and it will reveal great mysteries to you. All growth depends on how you are related to your body.

The second thing Tantra speaks about is the senses. The religions are against the senses. They try to dull the senses and sensitivity. And the senses are your windows into reality. So eyes have not to be closed, eyes have to be opened rightly. Eyes have not to be destroyed. Ears have not to be destroyed because all these sounds are divine. These birds are chanting mantras. These trees are giving sermons in silence.

Tantra teaches that the senses are the doors of perception. They have been dulled. You have to drop that dullness; your senses have to be cleansed. Your senses are like a mirror which has become dull because so much dust has gathered upon it. The dust has to be cleansed

Others say: Dull your senses, kill your taste! Tantra says: Taste the divine in every taste. Others say: Kill your capacity to touch. Tantra says: Flow totally into your touch, because whatsoever you touch is divine. It is a total reversal of the so-called religions. It is a radical revolution - from the very roots.

Touch, smell, taste, see, hear as totally as possible. You will have to learn the language because society has made you forget.

NURTURE YOUR SENSES
Each child is born with beautiful senses. Watch a child. When he looks at something, he is completely absorbed. When he is playing with his toys, he is utterly absorbed. When he looks, he becomes just the eyes. Look at the eyes of a child. When he hears, he becomes just the ears. When he eats something, he is just there on the tongue. He becomes just the taste. See a child eating an apple. With what gusto! With what great energy! With what delight! See a child running after a butterfly in the garden. He is so absorbed, in such a tremendous, meditative state - and without any effort. See a child collecting seashells on the beach as if he were collecting diamonds. Everything is precious when the senses are alive. Everything is clear when the senses are alive.

Later on in life the same child will look at reality as if hidden behind a darkened glass. Much smoke and dust have gathered on the glass; everything looks dull and dead. You look at the tree and the tree looks dull because your eyes are dull. You hear a song, but there is no appeal in it because your ears are dull. You can hear the Tantric mystic poetry of a Saraha and you will not be able to appreciate him, because your intelligence is dull.

Reclaim your forgotten language. Whenever you have time, be more in your senses. When you are eating, don't just eat; try to learn the forgotten language of taste again. Touch the bread, feel the texture of it. Feel with open eyes, feel with closed eyes. While chewing, chew it - you are chewing the divine. Remember it! It will be disrespectful not to chew well, not to taste well. Let it be a prayer, and you will start the rising of a new consciousness in you. You will learn the way of Tantra alchemy.

FREE YOUR SENSES
Touch people more. We have become very touchy about touch. If somebody is talking to you and comes too close, you start moving backwards. We protect our territory. We don't touch and we don't allow others to touch; we don't hold hands, we don't hug. We don't enjoy each other's being.

Go to the tree, touch the tree. Touch the rock. Go to the river; let the river flow through your hands. Feel it! Swim, and feel the water again as the fish feels it. Don't miss any opportunity to revive your senses. And there are a thousand and one opportunities the whole day. There is no need to have some separate time for it. The whole day is training in sensitivity. Use all the opportunities.

Sitting under your shower, use the opportunity - feel the touch of the water falling on you. Lie down on the ground, naked, feel the earth. Lie down on the beach, feel the sand. Listen to the sounds of the sand, listen to the sounds of the sea. Use every opportunity - only then will you be able to learn the language of the senses again. And Tantra can be understood only when your body is alive and your senses feel.

Free your senses from habits: habits are one of the root causes of dullness. Find out new ways of doing things. Invent new ways of loving. People have fixed habits. Even while making love they always make it in the same position. Find new ways of feeling.

Each experience has to be created with great sensitivity. When you make love to a woman or a man, make it a great celebration. Each time bring some new creativity into it. Sometimes have a dance before you make love. Sometimes pray before you make love. Sometimes go running in the forest, then make love. Sometimes go swimming and then make love. Then each love experience will create more and more sensitivity in you, and love will never become dull and boring. Find new ways to explore the other. Don't get fixed in routines. All routines are anti-life; routines are in the service of death.

TRY SOMETHING NEW
You can always invent - there is no limit to inventions. Sometimes a small change... and you will be tremendously benefited. You always eat at the table; sometimes sit on the lawn and eat there. You will be tremendously surprised; it is a totally different experience. The smell of the freshly-cut grass, the birds hopping around and singing, the fresh air, the sun rays, and the feel of the wet grass underneath.... It cannot be the same experience as when you sit on a chair and eat at your table. All the ingredients are different.

Sometimes try eating naked, and you will be surprised. Just a small change - nothing much, you are sitting naked - but you will have a totally different experience, because something new has been added to it. If you eat with a spoon and fork, sometimes eat with bare hands. Your touch will bring some new warmth to the food. A spoon is a dead thing. When you eat with a spoon or a fork, you are far away. That same fear of touching anything - even food cannot be touched. You will miss the texture, the touch, the feel of it. The food has as much feel as it has taste. When you eat with your hands, your touch is contributing. It will be tastier. It will be more human, more natural.

Find out new ways in everything. Tantra says: If you can go on finding new ways every day, your life will remain a thrill, an adventure. You will never be bored. You will always be curious; you will always be on the verge of seeking the unknown and the unfamiliar. Your senses will remain clear, because when you are always on the verge of seeking, exploring, finding, searching, you cannot become dull, you cannot become stupid.

Psychologists say that by the age of seven, stupidity starts; a child becomes dull, he stops learning. You will be surprised to know that the average mental age is 12 years. People don't grow beyond that, they are stuck there. That's why you see so much childishness in the world. Just insult a person who is 60 years of age, and within seconds he is just a 12-year-old child. And he is behaving in such a way that you will not be able to believe that such a grown up person could be so childish.

People are always ready to fall back. Their mental age is just skin-deep, hidden behind. Just scratch a little, and their mental age comes out. Their physical age is not of much importance. People die childish; they never grow.

Tantra says: Learn new ways of doing things, and free yourself of habits as much as possible. And Tantra says: Don't be imitative; otherwise your senses will become dull. Don't imitate. Find out ways of doing things in your own way. Have your signature on everything that you do.

{ PREGNANCY PROBLEMS? THAT'S "EXPECTED"! }

2009-10-17T10:02:00.003+08:00

From: CompleteWellbeing.com

"The secret to a happy pregnancy lies in understanding the changes taking place in the body and modifying your lifestyle accordingly."

Pregnancy is a period of great physiological stress for a woman as she is nurturing a growing foetus in her body. Sometimes these changes are welcome and should be accepted positively, while at other times they can get irritable. We list below some common problems/discomforts faced by a woman during pregnancy.

NAUSEA & VOMITING
It is commonly known as "morning sickness" and occurs mainly in early pregnancy. At least 50 per cent of pregnant women in their first pregnancy experience this condition.

There are a number of factors that give rise to morning sickness. Some are physiological like excessive hormone production in early pregnancy disturbs the biochemical balances which lead to gastro-intestinal disturbances. This results in loss of appetite, nausea and vomiting. Sometimes, tension or anxiety can also cause this.

To minimise morning sickness, women should have solid carbohydrate foods like biscuits, rusks, khakras, bread or fruits. At the same time avoid rich, fried, strong flavoured and spicy foods. Have liquids and solid foods every half hour. Keep munching on salty snacks. If dairy products become difficult to tolerate, try some that are easier to digest such as yogurt, cottage cheese and cheddar cheese. During the first trimester of pregnancy, you should also be cautious of herbal teas; the composition and safety of many of them are unknown. Choose products in filtered tea bags only. Try to include ginger tea or lemon tea in your diet.

CONSTIPATION
Constipation is common during the second half of pregnancy. Pressure of the developing foetus on the digestive tract makes bowel movement difficult at times. Limited activity and exercise, insufficient fluid intake, and inadequate bulk of the diet [due to intake of highly concentrated foods] can also be other causes. A liberal intake of fluids, use of natural laxative foods, such as whole grain cereals, husked pulses, fibrous vegetables and fruits, and avoiding refined foods is important.

HEARTBURN
Some women complain about feeling of fullness or heartburn during pregnancy. This is usually due to pressure of the enlarging uterus crowding the stomach, thereby causing difficulty after eating. Food gets mixed with the gastric acid leading to burning sensation. But, this complain has nothing to do with the heart. The feeling of fullness mainly comes from gas formation/gastric pressure and this can be avoided by taking small frequent meals. Eat slowly. Drink plenty of liquids between meals. Avoid late and heavy dinners. Wear loose fitting clothes. Go for walks for at least 15-20 minutes after your main meals. The walks need not be brisk, try to go for at least a stroll [slow walking] if possible.

HYPERTENSION

During pregnancy, hypertension may be mild or severe. In severe hypertension, blood pressure may rise high and might lead to excessive swelling in hands and ankles. It can be suspected when there is sudden weight gain indicating fluid retention rather than due to tissue building. This can be overcome by adequate rest and sound sleep. Restrict salty foods like chips, sauces, papad or canned foods. Also, avoid high heel shoes and try doing some ankle exercises.

Special considerations

Caffeine: Pregnant women who are heavy coffee drinkers are at risk of miscarriages, and premature deliveries. Therefore, try to decrease the intake of caffeinated drinks like tea, coffee, and cola.
Alcohol intake and smoking: These lead to an increase in the foetal mortality. It can also lead to low birth weight and growth retardation. Another disadvantage is alcohol gives seven empty [no nutritional value] calories/gm. Women who derive their required energy from alcohol are not left with sufficient appetite for nutritious foods thus leading to various kinds of nutrient deficiencies. Therefore, it is recommended to avoid smoking and drinking alcohol during pregnancy.
Drugs: Studies show that drugs like marijuana and heroin can lead to prolonged labour, operative deliveries and other maternal problems. While in case of medicinal drugs, they should be avoided during early pregnancy as it can cause malformation of the foetus.
Protein intake: Protein intake should be increased by 10g a day and can easily be found in animal products including chicken, fish, milk, and eggs. Some plant foods, such as legumes, nuts, seeds, and cereal grains can also provide high quality protein. It is more beneficial if you combine one food from two of these categories in the form of dishes like hummus, split pea soup, bean tacos or even a peanut butter sandwich or khichdi.
Calcium intake: Calcium is one of the most important minerals needed during pregnancy. The current recommended amount of calcium intake during pregnancy is 1,200mg - an increase of 400mg a day over your usual needs. An increase in dairy products such as skim milk, cheese, yogurt, pudding, and ice milk is an easy way to consume lots of calcium. Other good non-dairy sources of calcium include salmon, kale, broccoli, beans, and calcium-fortified orange juice.

{ THE BENEFITS OF EATING PETAI }

2009-08-05T00:26:00.003+08:00

An advice from UKM Medical Doctor

Little did you know ...... After reading THIS, you'll NEVER look at petai in the same way again!

Petai contains three natural sugars -sucrose, fructose and glucose. Combined with fiber, petai gives an instant, sustained and substantial boost of energy. Research has proved that just two servings of petai provide enough energy for a strenuous 90-minute workout. No wonder petai is the number one fruit with the world's leading athletes. But energy isn't the only way petai can help us keep fit. It can also help overcome or prevent a substantial number of illnesses and conditions, making it a must to add to our daily diet.

Depression:
According to a recent survey undertaken by MIND among people suffering from depression, many felt much better after eating petai. This is because petai contain tryptophan, a type of protein that the body converts into serotonin, known to make you relax, improve your mood and generally make you feel happier.

PMS(premenstrual syndrome):
Forget the pills - eat petai. The vitamin B6 it contains regulates blood glucose levels, which can affect your mood.

Anaemia:
High in iron, petai can stimulate the production of haemoglobin in the blood and so helps in cases of anaemia.

Blood Pressure:
This unique tropical fruit is extremely high in potassium yet low in salt, making it perfect to beat blood pressure. So much so, the US Food and Drug Administration has just allowed the petai industry to make official claims for the fruit's ability to reduce the risk of blood pressure and stroke.

Brain Power :
200 students at a Twickenham (Middlesex) school were helped through their exams this year by eating petai at breakfast, break, and lunch in a bid to boost their brain power. Research has shown that the potassium-packed fruit can assist learning by making pupils more alert.

Constipation:
High in fiber, including petai in the diet can help restore normal bowel action, helping to overcome the problem without resorting to laxatives.

Hangovers:
One of the quickest ways of curing a hangover is to make a petai milkshake, sweetened with honey. The petai calms the stomach and, with the help of the honey, builds up depleted blood sugar levels, while the milk soothes and re-hydrates your system.

Heartburn:
Petai has a natural antacid effect in the body, so if you suffer from heartburn, try eating petai for soothing relief.

Morning Sickness:
Snacking on petai between meals helps to keep blood sugar levels up and avoid morning sickness.

Mosquito bites:
Before reaching for the insect bite cream, try rubbing the affected area with the inside of the petai skin. Many people find it amazingly successful at reducing swelling and irritation.

Nerves:
Petai is high in B vitamins that help calm the nervous system.

Overweight:
Studies at the Institute of Psychology in Austria found pressure at work leads to gorging on comfort food like chocolate and crisps. Looking at 5,000 hospital patients, researchers found the most obese were more likely to be in high-pressure jobs. The report concluded that, to avoid panic-induced food cravings, we need to control our blood sugar levels by snacking on high carbohydrate foods every two hours to keep levels steady.

Ulcers:
Petai is used as the dietary food against intestinal disorders because of its soft texture and smoothness. It is the only raw fruit that can be eaten without distress in over-chronicler cases. It also neutralizes over-acidity and reduces irritation by coating the lining of the stomach.

Temperature control:
Many other cultures see petai as a "cooling" fruit that can lower both the physical and emotional temperature of expectant mothers. In hoiland, for example, pregnant women eat petai to ensure their baby is born with a cool temperature.

Seasonal Affective Disorder (SAD):
Petai can help SAD sufferers because they contain the natural mood enhancer, tryptophan.

Smoking:
Petai can also help people trying to give up smoking. The B6, B12 they contain, as well as the potassium and magnesium found in them, help the body recover from the effects of nicotine withdrawal.

Stress:
Potassium is a vital mineral, which helps normalize the heartbeat, sends oxygen to the brain and regulates your body's water balance. When we are stressed, our metabolic rate rises, thereby reducing our potassium levels. These can be rebalanced with the help of a high-potassium petai snack.

Strokes:
According to research in "The New England Journal of Medicine, " eating petai as part of a regular diet can cut the risk of death by strokes by as much as 40%".

Warts:
Those keen on natural alternatives swear that if you want to kill off a wart, take a piece of petai and place it on the wart. Carefully hold the petai in place with a plaster or surgical tape!

So, as you can see, petai really is a natural remedy for many ills. When you compare it to an apple, it has four times the protein, twice the carbohydrates, three times the phosphorus, five times the vitamin A and iron, and twice the other vitamins and minerals. It is also rich in potassium and is one of the best value foods around. So maybe its time to change that well-known phrase so that we say, "A Petai a day keeps the doctor away".

{ THE ENEMY - FREE RADICALS }

2009-08-05T00:11:00.002+08:00

by Ray D Strand, M.D. Specialist in Nutritional Medicine

In the process of creating energy within the furnace or fireplace of a cell, occasionally a charged oxygen molecule is created called a free radical. A free radical is an oxygen molecule that has at least one unpaired electron in its outer orbit. This literally gives the molecule an electrical charge, which creates very rapid movement as it tries to find an electron from the tissue around it. If it is not readily neutralized by an antioxidant, it can go on to damage the cell wall, vessel wall, proteins, fats, and even the DNA nucleus of the cell.

The medical and scientific literature has shown us beyond a shadow of a doubt that the root cause of over 70 chronic degenerative diseases is the result of oxidative stress from excessive free radicals. These are diseases like heart disease, diabetes, strokes, cancer, arthritis, Alzheimer’s disease, macular degeneration, and the list goes on and on. These diseases concern us, and we would certainly like to avoid them. You will learn in future emails why taking nutritional supplements gives you the best opportunity to prevent or delay these diseases.

{ FIBROMYALGIA: SORE FROM HEAD TO TOE }

2009-05-12T13:03:00.002+08:00

Did you know that fibromyalgia is more common than rheumatoid arthritis? Read on to know what causes it and how to deal with it - BY KIM LAWSON

We all experience sore muscles or pains and aches at some point or the other. But when the pain is consistent, severe enough to stop you from living a normal life, you may suffer from what is called the Fibromyalgia Syndrome [fibromyalgia for short]. Fibromyalgia is a chronic condition of widespread pain and profound fatigue. ‘Fibro’ stands for fibrous tissues such as tendons and ligaments; ‘my’ indicates muscles; and ‘algia’ means pain. So, fibromyalgia is pain and fatigue in the muscles and fibrous tissues of our body.

Since fibromyalgia is recognised as a collection of symptoms rather than by one specific symptom or malfunction, it is a syndrome.

Key characteristics

The most prominent feature of fibromyalgia is pain—a diffused aching or burning, often from head to toe. It may worsen at times and change location, usually becoming more severe in the most used parts of the body.

The fatigue ranges from simply feeling tired to feeling exhausted like in flu. The fatigue is not always constant; it may come and go and suddenly you feel drained of all energy—as if someone has just “pulled the plug”.

You will be surprised to know that fibromyalgia is a common illness. In fact, it is as common as rheumatoid arthritis and can even be more painful. With appropriate treatment, however, those with mild to moderate fibromyalgia can lead a normal life.

Fibromyalgia predominantly seems to affect women between the age 30 and 50. Although, increasing experience indicates that it can even affect males and individuals of all age groups.

Collection of symptoms

Besides pain and fatigue, fibromyalgia symptoms often include:

-Un-refreshing sleep—waking up tired and stiff
-Headaches—ranging from ordinary types to migraine
-Irritable bowel—frequent diarrhoea or constipation, sometimes accompanied by gas in the abdomen or nausea
-Cognitive disturbances including lack of concentration and word mix up
-Clumsiness and dizziness
-Sensitivity to changes in the weather and noise, bright lights, smoke and other environmental factors
-Allergies.

What causes fibromyalgia?

Fibromyalgia often develops after some sort of a trauma, which seems to act as a trigger, such as a fall or a car accident, a viral infection, childbirth, an operation or an emotional event. Sometimes the condition begins without any obvious trigger. The actual cause of fibromyalgia is yet unknown, but over the last few years, research has produced some insights into this puzzling condition. For instance, we now know that most people with fibromyalgia are deprived of deep restorative sleep.

Research has identified a deficiency in serotonin in the central nervous system and a resulting imbalance of substance P, a spinal fluid that transmits pain signals. It is hoped that more research will help discover the exact cause for more effective treatment.

Making a diagnosis

Although fibromyalgia is not a new condition, for most of the last century, it was difficult to diagnose because of the difficulty in identifying it through standard laboratory tests or X-rays. Moreover, many of its signs and symptoms are common to other conditions—especially chronic fatigue syndrome [CFS].

The breakthrough came only in 1970, when two Canadian doctors developed a way of diagnosing fibromyalgia, a way that is now widely accepted. Fibromyalgia is diagnosed once other medical conditions are ruled out through tests and the patient’s history.

The patient also displays two main symptoms:
-Widespread pain for more than three months and
-Pain in at least 11 out of 18 tender point sites when they are pressed.

‘Widespread pain’ means pain above and below the waist and on both sides of the body. The ‘tender points’, or spots of extreme tenderness, are rarely noticed by the patient until they are pressed.

Course of treatment

At present, treatment for fibromyalgia is symptomatic: it aims at reducing pain and improving sleep. In other words, the symptoms are treated rather than the condition itself. Medications most often prescribed for fibromyalgia are tricyclic drugs also used to treat depression—although doses for fibromyalgia are much lower than they are for depression. In some cases, these drugs ease pain as well as help the patient sleep.

Over-the-counter medications help relieve pain to some extent. Severe pain may require the expertise of a pain clinic. It is best to discuss any form of pain relief with your specialist or GP [general practioner]. Some people may require professional counselling to cope and take an active part in their own treatment.

Managing fibromyalgia

Learning to manage the condition seems, so far, the most successful way of dealing with fibromyalgia. A combination of heat therapy, rest, exercise and reducing stress can enable some people with fibromyalgia to maintain a productive life.

A number of alternative techniques are helpful in easing pain.

*Relaxation is a technique that works well for almost everybody with fibromyalgia. It reduces tension in the mind and body. The results are calming for all the symptoms, particularly, the pain.
*A hot water bottle and hot baths or showers, ease the pain and morning stiffness. Soaking hands and feet in hot water can diminish the ache.
*No particular diet directly helps patients with fibromyalgia. It is best, however, to avoid or at least cut down on your coffee, tea and alcohol intake. Some sufferers have a tendency to gain weight and this can be distressing in itself. Following a diet with protein, vitamins and minerals helps to control your weight and build strength.
*Family and friends can help the person deal with fibromyalgia by learning as much as possible about the condition. Discussing problems and working together can make big a difference.

The life of a person with fibromyalgia is a combination of good days and bad days. On a good day, it is important to pace yourself and rest; overdoing may simply make matters worse. Listen to your body when it tells you to slow down.

{ GET MOVING! EXERCISE DURING PREGNANCY }

2009-05-08T16:26:00.002+08:00

By Elaine Zwelling, R.N., Ph.D.
From Pampers Baby Care Central

Should you exercise during pregnancy? A good rule of thumb is that if everything is going well, you can do almost any exercise you were doing before you got pregnant. And if you weren't exercising, then now's the time to start.

Exercise strengthens and tones muscles, some of which you'll be using during your labor and birth. It also increases the circulation of blood between you and your baby, decreases many of the discomforts you may experience during pregnancy (such as backache), improves your energy level, and helps you feel good emotionally. In fact, the American College of Obstetricians and Gynecologists (ACOG) recommends that you exercise at least three times a week during pregnancy for optimum health.

Safety First
While exercise is great for you and your baby, there are a few precautions you should take. Here are some tips from ACOG:

+Don't exercise for longer than 30 minutes at a time.
+Always include a warm-up and a cool-down period (in addition to the 30 minutes of exercise).
+Avoid forced, passive stretches, such as reaching for your toes or doing hamstring stretches. +Pregnancy hormones make your joints looser, so overstretching—which can cause a muscle injury—is a greater risk during pregnancy. Also avoid sudden jerking or bouncing movements or quick changes in position.
+Limit aerobic activity to the low-impact variety, especially if you weren't exercising regularly before getting pregnant. Brisk walking, swimming, and riding a stationary bicycle are good choices.
+If you take an aerobics class, exercise only on wood or tightly woven carpeted surfaces, and be sure the instructor knows you're pregnant.
+Protect your abdominal and lower-back muscles by using good posture and by avoiding exercises that will strain them, like full sit-ups or raising both legs off the floor at the same time. Instead, do "mini" sit-ups (see below), and when doing leg lifts, raise one leg off the floor at a time, keeping the other leg bent with your foot on the floor.
+Measure your heart rate at peak activity to be sure you're not exceeding 140 beats per minute.
Avoid overheating: Drink plenty of water, and don't exercise in hot, humid conditions.
And remember, always check with your health care provider before starting any new exercise routine during pregnancy.

Birthing Exercises
You can perform these two easy exercises each day to prepare your muscles for the big job of giving birth.

1. Mini Sit-ups
This exercise tones your abdominals, which provide support for the spine and thus help to decrease low backache. These muscles will also be involved in the work of pushing your baby out during the second stage of labor.

Lie on your back, knees bent, with your feet on the floor. Place a pillow under one hip so you're not flat on your back. As you exhale, tighten your abs and raise your head and shoulders off the floor while reaching for your knees with your arms. Inhale and return to starting position. Repeat 10 times, once in the morning and once in the evening.

2. Kegels
This exercise can be done anywhere, anytime, without anyone knowing! It helps the pelvic floor muscles become more elastic so your baby can pass through your pelvis more easily during birth.

To do Kegels, contract the muscles around your urethra, vagina, and rectum (imagine you're trying to prevent yourself from urinating). Hold for several seconds, then release. Repeat in sets of 10, several times each day.

{ SLEEPING STRATEGIES FOR MOM-TO-BE }

2009-05-08T15:54:00.002+08:00

By Margaret Comerford Freda, Ed.D, R.N.
From Pampers Baby Care Central

"Stay rested." That's wonderful advice for your nine-month journey, but it's easier said than done for some women. A growing belly, an active baby, and hormonal changes can make it tough to fall asleep and stay there. Here are some common pregnancy sleep disruptions and techniques for dealing with them.

Tossing and Turning
One of the most common sleep complaints during pregnancy, especially in the third trimester, is finding a comfortable position to sleep in. Try lying on your side with a pillow between your knees for lower-back support. You can also buy a body pillow, which can be molded along the length of your body, offering support where you need it most. Some women find relief by sleeping in a slightly reclined position with lots of pillows behind and around them.

Frequent Urination
The farther you get into your pregnancy, the more often you will have to urinate, and nighttime probably will be no exception. The need to urinate increases as your growing uterus compresses your bladder. You don't want to cut back on fluids during the day, but you might try to limit drinking just before bedtime.

In most cases, frequent urination is just a symptom of being pregnant. But you should be aware that urinary tract infections (UTIs) also have this effect. Frequency isn't the only symptom of a UTI: You may feel that you must urinate right away (called "urgency") and feel pain or burning during the process. If you experience symptoms other than frequency, contact your health care provider. He will probably test your urine to see if you have a bacterial infection.

Your Baby's Activity
Some women are awakened by the baby's movements during the night. There's not really anything you can do about this, nor would you want to: A moving baby is usually a healthy baby. When babies stop moving or slow down, we become concerned about their health. So while this may be frustrating for you, it is actually a sign of your little one's good health! If your baby is keeping you awake at night, you can try to get some sleep during the day. Even a short nap can help you feel refreshed.

Sleep-Easy Tips
Here are some other ways to get a good night's sleep:
Cut out all caffeine in your diet.
Get some exercise each day. Studies show that regular exercise promotes better sleep. Walking is a great choice for pregnant women.
Try drinking a glass of warm milk just before bedtime.
Finally, do not take any over-the-counter medications or herbal preparations to help you sleep. Always check with your doctor before treating a symptom on your own.