Holistic Health Guide

Staggering Stage Fright

2010-03-05T12:28:00.006+08:00

h"Stage Fright is the major source of Fear. Even more than the fear of dying." Ms. Rathika Rukmathungan revealed to us an amazing fact that took many of us by surprise during her talk on Public Speaking. Being actively involved as well as having assumed the role of the President of Toastmasters club of Kulim, she spoke from her experience.

Hmmm… stage fright! Fluttering or pounding heart, tremor in the hands and legs, nausea, stomach regurgitation, facial nerve tics, dry mouth, tight throat, trembling lips, etc. You may have gone through it or merely observed it.

A gathering of a few Meditation practitioners from some Brahma Kumaris centres of North Malaysia took place at Nibong Tebal Brahma Kumaris centre about a month back on Public Speaking for an audience of Tamil language. Many of them were Newbies. My very good friend, Mr. Pachaiappan who runs the Nibong Tebal Brahma Kumaris meditation centre invited me to share with them some of my insights. It was also a great honour to work with a compassionate and caring speaker Mdm. Radha, a senior student from Penang Brahma Kumaris centre. This event spearheaded with fun-filled and friendly guidances of Ms. Gauthami from India. She taught us how to make our presentation lively and user-friendly. An invaluable input. We had a lot of fun together, especially seeing the courage of the first timers who came forward and presented their speech without hesitation.

Yet that stage fright stuff was echoing in my mind continually. Whilst having some discussion on evaluating the participants presentation I had some time to discuss on it with Ms. Rathika. Stage fright may be observed in people of all experiences and backgrounds, from beginners to professionals. One method she suggested to overcome it, during her talk, is to reach the hall half to one hour earlier and ascend the stage or rostrum and get the feeling of it.

Upon the conclusion of our event, I decided to delve into stage fright in depth.

Major causes of stage fright

James J. Barrell, Don Medeiros, Jim E. Barrell and Don Price of Department of Psychology, West Georgia College, Carrollton conducted an experiment in 1985 on performance anxiety (stage fright), with the methods of self-observing, self-reporting and self-discovering and the result was published in Journal of Humanistic Psychology, Vol. 25, No. 2, 106-122 as The Causes and Treatment of Performance Anxiety - An Experiential Approach.

Five causal elements were found to be present in the experience of performance anxiety:

1. Perceiving or imagining the presence of significant others who are able to judge the speaker.

Increase the sense of one’s own power, to perceive the vulnerability of others and to accept oneself.

2. Considering the possibility of visible failure at a task.

Focusing one’s attention on the present, rather than the future, is much more productive.

3. Feeling a need to do well to avoid failure.

Focus on the process, the moment-to-moment experience, rather than the results of a performance.

4. Feeling uncertain as to whether one will do well.

Uncertainty plays a major role in experiencing many forms of anxiety. Keep in mind that one cannot control other’s reactions or judgments, but only one’s own performance.

5. Focusing on one’s own behavior and appearance.

Increase one’s awareness of others, without considering them as judges.

Tips for overcoming stage fright

Here are some suggested tips from various authors that might be useful in dealing with stage fright.

Practice, Practice, Practice: The old adage “Practice makes perfect” applies to delivering a speech as well. That is why speakers should practice before the date of their speech or presentation, because the more they practice, the more adept they will become, and with adeptness comes confidence. Try practicing your speech in the mirror or in front of a group of your friends or family members before you present it. This will help you gain more confidence and give you valuable practice on delivering your speech.
Work on the introduction: After the first 30 seconds, a speaker’s anxiety level begins to decrease significantly, so if speakers have a well-prepared introduction, they will be more relaxed from that point forward.
Picture the audience as tiny points of lights.
Be Organised.
Be extremely well prepared.
Concentrate on searching for current and immediate things that are happening at the event that you can mention during your talk (especially in the opening).
Pretend you are just chatting with a group of friends.
Close your eyes and feel or visualise the audience listening, laughing, and applauding.
Remember happy moments from your past.

Think about your love for and desire to benefit the audience.
Do isometrics that tighten and release muscles.
Take quick drinks of tepid water.
Use eye contact. It will make you feel less isolated.
Look at the friendliest faces in the audience.
Utilize visual aids: Visual aids, for example, PowerPoint slide shows, divert attention from the speakers, which results in the speakers feeling less self-conscious and, therefore, less nervous.
Just relax. To go into relaxation mode watch the video at my Cool, Cooler, Coolest post.
Join a Toastmasters club for betterment.

In summary, optimal strategies of coping with performance anxiety include “focusing on process rather than results, the moment of experience rather than the future, positive approach goals rather than negative avoidance goals, and self-acceptance rather than self doubt.

“Only Thing We Have to Fear Is Fear Itself”: Franklin D. Roosevelt First Inaugural Address.

N.B.

Stage fright is technically known as glossophobia

Some musicians use beta blockers to avoid stage fright during auditions, and performances. In other cases, performers use alcoholic beverages to ease their stage fright. There have been many cases in which this habit has led to alcoholism.

How to Sleep Well

2010-03-02T18:23:00.016+08:00

Recently I happen to present a talk on "How to sleep well"(on spiritual perspective) at a sleep disturbance forum organised by the Perak Mental Health Campaign Group at Heritage Hotel, Ipoh.

Before my sharing, Dr. Rajinder Singh, the consultant psychiatrist of Hospital Raja Permaisuri Bainun, Ipoh, made his debut.

During his presentation one phrase kind of intrigued me. Sleep Hygiene. Being responsible for preparation of Standard Operating Procedures for Personnel's Personal Hygiene, I could only relate hygiene with detergent, water, hand dryer, etc.

And sleep hygiene has nothing to do with the cleanliness of your bed sheet, pillow case, bedroom or washing your hands and feet before retiring to bed, etc. It's simply the Do's and Don’ts before retiring to bed or rather Tricks of the Trade! Let's seduce sedation with some of them listed below,

1) Sleep only when you're sleepy.

This reduces the time you are awake in bed.

2) If you can't fall asleep within 20 minutes, get up and do some light activities until you feel sleepy.

Sit quietly in the dark or read something boring under a dim light. Don't expose yourself to bright light while you are up.

3) Avoid naps This will ensure you are tired at bedtime.

If you can't do away with it, sleep for 30 to 45 minutes, before 3 pm.

4) Have A Bedtime Schedule.

Try to fall asleep and wake at the same time each day including the weekends.

Even on nights you don’t feel tired it's a good practice and your body will appreciate it. Once your body gets used to a routine, it will naturally gets in tune with the designated time. Keep your biological clock going in the right direction, otherwise you will be fighting against it.

5) Exercise at least 4 to 6 hours before bedtime.

Regular exercise is recommended to help you sleep well, but the timing of the workout is important. Exercising in the morning or early afternoon will not interfere with sleep.

6) Your Bed is only for sleeping.

Many people tend to read, work, watch television, some even eat in their beds. Let your mind and body identify that comfy spot with sleep.

7) No TV or computer 30 minutes before sleep.

Also, don’t watch TV or even so much as look at a computer screen at least 30 minutes before you lie down. The light from both a television as well as a computer monitor mimic the same intensity of light as sunlight. This fools your body and brain into thinking it's nowhere near time for sleep.

8) Don’t Eat Before Sleep.

A light snack may be sleep inducing, but a heavy meal too close to bedtime interferes with sleep as digestion takes lots of energy and will keep you awake. Foods containing tyramine (aubergines, pepperoni, raspberries avocado, nuts, soy sauce, red wine) might keep you awake at night.

9) Develop sleep rituals.

It is important to give your body cues that it is time to slow down and sleep. Listen to relaxing music, read something soothing for 15 minutes, brush your teeth, set your alarm.

10) Avoid Caffeine, Alcohol and Nicotine (tobacco).

Caffeinated drinks and food such as coffee, tea, sodas and chocolate will keep the mind stimulated.
Alcohol is a depressant; although it may make it easier to fall asleep, it causes you to wake up during the night.
Nicotine is also a stimulant and should be avoided near bedtime and if you wake up during the night.

11) Take a hot bath 90 minutes before bedtime.

A hot bath will raise your body temperature, but it is the drop in body temperature that may leave you feeling sleepy.

12) Create an Ambiance for sleeping.

A cooler room, 16 to 22*C along with enough blankets to stay warm is recommended. Have dim lights in your bedroom and switch them off before retiring to bed. If noise bothers you, wear earplugs.

13) Relaxing.

Relieving tension and stress will help you clear your mind before bed so you can concentrate on sleep and nothing else. Play soothing music-even ambient noise will drown out street noise-while aromatherapy also has relaxation qualities, so you may put a drop or two of soothing essential oil of lavender or Roman chamomile on your pillow.
Meditation also can take your mind off of other things and you'll be in lala land in no time. It has been shown to produce deep rest, reduced anxiety, and very effective relief from insomnia.

14) Keep a Gratitude Log or simple journal

The best way to fall asleep is to clear your mind of all thoughts. The last thing you want is to lie in bed awake and thinking. By keeping a gratitude log you can thank each and every event or person for teaching you a lesson and then gently releasing yourself into peace. You can write this log for 5 - 10 minutes before retiring to your bed. You can close your account for today and be ready for a new day tomorrow! Incidentally, maintaining a regular gratitude log can make you 25% happier.

Well, the 14th is my personal addition. I am not sure if it would qualify as one but I find it very useful and fruitful. So, are you hygienic? Please share your comments!

Flossing For Glossing

2009-12-31T18:37:00.003+08:00

Do you floss? If yes, how often you use the little white string? If No...

"Regular brushing and flossing are healthy habits no child can afford to skip. In fact, kids who stick with daily flossing and brushing in adulthood can shave as much as 6.4 years off their age. When they're turning 40, their RealAge will still be in their early 30s.", claims RealAge.

Dental floss is a bundle of thin ribbon used to remove food and dental plaque from teeth. The floss is gently inserted between the teeth and scraped along the teeth sides, especially close to the gums. Dental floss may be flavored or unflavored, and waxed or unwaxed.

Proper flossing removes plaque and food particles in places where a toothbrush cannot easily reach — under the gumline and between your teeth. Because plaque build-up can lead to tooth decay and gum disease, daily flossing is highly recommended.

There are two types of floss from which to choose:
- Nylon (or multifilament) floss
- PTFE (monofilament) floss

Nylon floss is available waxed and unwaxed, and in a variety of flavors. Because this type of floss is composed of many strands of nylon, it may sometimes tear or shred, especially between teeth with tight contact points. While more expensive, single filament (PTFE) floss slides easily between teeth, even those with tight spaces between teeth, and is virtually shred-resistant. When used properly, both types of floss are excellent at removing plaque and debris.

Researches suggests that regular flossing may affect more than the health of your mouth.

Flossing may protect your heart. Research has shown a connection between periodontitis and cardiovascular disease. They are not sure what is behind the connection, but it makes the simple task of flossing a no-brainer for optimal health.

Flossing may protect your arteries. Flossing and clogged arteries also may be related. Researchers speculate that bacteria from the mouth may enter the bloodstream and contribute to inflammation and artery clogging.

Flossing may reduce your risk of diabetes and its complications. Periodontal disease appears to make insulin resistance worse. When cells require more insulin to take up blood sugar from the blood stream, blood insulin and, eventually, blood sugar levels will rise. Increases in blood insulin and blood sugar levels both have undesirable effects, such as the development of type 2 diabetes.

The following tips could be of some help to get the most out of flossing:

- Be sure to slide the floss under your gum line and to gently curl it around each tooth as you floss.
- Floss gently, but don't quit because your gums bleed. Eventually, they will become stronger and bleed less with regular flossing.
- Use fresh floss for each tooth juncture.
- If you find it difficult to manipulate floss with your fingers, purchase dental-floss picks or holders that anchor sections of floss for you in a small, U-shaped plastic device.

Watch the following video for some expert tips and advice on keeping healthy teeth and oral hygiene :

Happy Flossing!

Very Tasteful - "KEYS!"

2009-10-19T09:17:00.001+08:00

Take a break and watch this video....
Is this something you go through as well?

The Anatomy of Fitness

2009-07-21T18:28:00.028+08:00

Are you a committed fitness fanatic looking to optimize your results? Or perhaps you've just begun your journey to improved health and fitness...

Fitness is considered a measure of the body’s ability to function efficiently and effectively in work and leisure activities, to be healthy, to resist sedentary life style (hypokinetic) diseases, and to meet emergency situations. Fitness comprises two related concepts: general fitness (a state of health and well-being) and specific fitness (a task-oriented definition based on the ability to perform specific aspects of sports or occupations).

The President's Council on Physical Fitness and Sports, a study group sponsored by the Government of the United States, declines to offer a simple definition of Physical Fitness. Instead, it developed the following chart,

Physiological	Health Related	Skill Related	Sports
Metabolic	Body Composition	Agility	Team
Morphological	Cardiovascular Fitness	Balance	Individual
Bone Integrity	Flexibility	Motor coordination	Lifetime
Other	Muscular Endurance	Power	Other
	Muscle Strength	Speed
		Reaction time
		Other

Exercise scientists have identified nine components that comprise the definition of fitness.

1. Strength

The extent to which muscles can exert force by contracting against resistance (e.g. holding or restraining an object or person).

2. Power

the ability to exert maximum muscular contraction instantly in an explosive burst of movements. The two components of power are strength and speed. (e.g. jumping or a sprint start).

3. Agility

the ability to perform a series of explosive power movements in rapid succession in opposing directions (e.g. ZigZag running or cutting movements)

4. Balance

the ability to control the body's position, either stationary (e.g. a handstand) or while moving (e.g. a gymnastics stunt)

5. Flexibility

The ability to move our joints through their full range without being impeded by excess tissue, i.e. fat or muscle (e.g. executing a leg split)

6. Local Muscle Endurance

The ability of a specific muscle to fire for an extended period of time. Examplea are rowing or cycling.

7. Cardiovascular Endurance

The ability of the heart, lungs and blood vessels to deliver oxygen to working muscles and tissues, as well as the ability of those muscles and tissues to utilize that oxygen. Cardiovascular endurance is also frequently called cardio-respiratory endurance, cardiovascular fitness, aerobic capacity or aerobic fitness.

8. Strength Endurance

The ability of the muscle to exert a submaximal force repeatedly over a period of time. For example the continuous explosive rebounding through an entire basketball game.

9. Co-ordination

The ability to integrate the above listed components so that effective movements are achieved.

Of all the nine elements of fitness cardiac respiratory qualities are the most important to develop as they enhance all the other components of the conditioning equation. This is measured by the volume of oxygen you can consume while exercising at your maximum capacity (VO2max). VO2max is the maximum amount of oxygen in millilitres, one can use in one minute per kilogram of body weight. Those who are fit have higher VO2max values and can exercise more intensely than those who are not as well conditioned. Numerous studies show that you can increase your VO2max by working out at an intensity that raises your heart rate to between 65 and 85% of its maximum for at least 20 minutes three to five times a week. A mean value of VO2max for male athletes is about 3.5 litres/minute and for female athletes it is about 2.7 litres/minute. So what do you think your value is like? Probably you may want to increase it.

Well you have some insights on the elements of fitness, but what about working out and experimenting on yourself? That is more relevant here. Take up some cardio and alternate it with strength exercises by visiting your nearby gym. If you are busy you can get a set of dumbbells and a Swiss ball and do some strength exercises at home. Occasionally add some flavour of isometric and agility exercises and you are on your way to a perfectly healthy and fit body. Incidentally, if you have been dormant for a while or if you have some chronic diseases, please consult your doctor. All the best!

Green Tea for Lean, Mean and Clean Body

2009-07-17T17:47:00.010+08:00

An earthy brew that orginated from China, green tea is a type of tea made solely from the leaves of Carmelia Sinensis. Unlike black and oolong teas, green tea is made from unfermented leaves and therefore reported to contain the highest concentration of antioxidants called Polyphenols.

Antioxidants are free radicals scavengers. Free radicals are compounds in the body that damage and alter cells, tamper with DNA (genetic material), and also cause cell death. Free radicals naturally exist in the body, but environmental toxins (UV rays from the sun, radiation, cigarette smoke, and air pollution) also give rise to these highly active molecules. Scientists believe that free radicals contribute to the aging process as well as the development of a number of health problems, including cancer and heart disease. Antioxidants such as polyphenols in green tea can neutralize free radicals and may reduce or even help prevent some of the damage they cause.

Over the last few decades green tea has been subjected to many scientific and medical studies to determine the extent of its long-purported health benefits, with some evidence suggesting regular green tea drinkers may have lower chances of heart disease and developing certain types of cancer. Green tea has also been recognised to be useful for weight loss management.

Research shows that green tea lowers total cholesterol and raises good HDL cholesterol in both animals and humans. One population-based clinical study found that men who drink green tea are more likely to have lower total cholesterol than those who do not drink green tea. Results from one animal study suggest that polyphenols in green tea may block the intestinal absorption of cholesterol and promote its excretion from the body. In another small study of male smokers, researchers found that green tea significantly reduced blood levels of harmful LDL cholesterol.

How to brew green tea? Generally, 2 grams of tea per 100ml of water, or about one teaspoon of green tea per 5 ounce cup, should be used. With very high quality teas like Gyokuro, more than this amount of leaf is used, and the leaf is steeped multiple times for short durations. Green tea brewing time and temperature varies with individual teas. The hottest brewing temperatures are 180°F to 190°F (81°C to 87°C) water and the longest steeping times 2 to 3 minutes. The coolest brewing temperatures are 140°F to 160°F (61°C to 69°C) and the shortest times about 30 seconds.

Green tea/extracts promotes fat loss by increasing metabolism, suppressing hunger and keeping energy levels high. For weight loss, try drinking 3 cups daily or take a green tea extract (capsule or tablet form). Green teas is also a featured player in weight-loss formulas. Follow label directions, as products vary.

For further health benefit, consider taking a supplement containing powdered "green nutrients," which boosts vitality by supplying a range of nutrients. You can mix a green foods powder with water, juice or a protein smoothie. Use a combination formula containing green nutrients such a chlorella, barely grass, wheat grass and kelp.

N.B. Unless specifically decaffeinated, green tea contains caffeine. Normal green tea itself may contain more caffeine than coffee, but the length of infusion with hot water and the amount of time the green tea leaves are used can greatly alter caffeine intake. Experiments have shown after the first 5 minutes of brewing, green tea contains 32 mg caffeine. But if the same leaves are then used for a second and then a third five minute brew, the caffeine drops to 12 mg and then 4 mg.

Aromatherapy For Soothing, Comforting Relaxation

2009-05-21T14:00:00.002+08:00

The essences used in aromatherapy are distilled energy of plants. They work faster, more efficiently and more profoundly than herbs and teas, says aromatherapist, Francoise Rapp. Ms. Rapp with 18 years of experience as a holistic aromatherapist says, "I prefer helping people gain insights that soothe their transitions and empower them to grow in different aspects of life."

For those who need comfort and healing she recommends a blend of LAVENDER and ROMAN CHAMOMILE.

1. Using a 10ml bottle combine 10 drops of lavender essential oil with 3 drops of Roman chamomile oil;
2. Fill the rest of the bottle wit a carrier oil such as almond or olive oil;
3. Rotate the bottle clockwise two times to blend;
4. In the evening, pour the entire contents of the bottle into bath water or apply 3 to 5 drops on the solar plexus (the area below your breastbone) or in the palm of the hand and inhale.

According to Ms. Rapp, the oils will trigger chemical changes in the nervous system. They can create an instant lift in mood. For some people this lasts for a few hours, but others might need to do it again sooner.

For treating depression related emotional upset, Ms. Rapp suggests the following favorite recipe,

8 drops of YLANG YLANG, 6 drops of ORANGE OIL and 2 drops of ROSE ESSENTIAL OIL,with enough carrier oil to fill a 10ml bottle. Follow the instructions above for use.

Ms. Rapp believes that antidepressants are sometimes necessary for treating depression. But they have a tendency to numb the psyche.

It is possible to free ourselves from depression without drugs. Holistic health shows you the way.

Cool, Cooler, Coolest

2009-05-12T22:23:00.004+08:00

Knock! knock!
Hello are you there?
Or somewhre else?... I mean... in the past or uncertain future...
They say Past is a Cancelled Cheque!
I say past is the investmet you made for the present.
So all you got to do is to enjoy the present... well, a painful past is not gonna repeat in the stage of time or life... so why replay it in the stage of mind...ewwww... this music kinda suxxxx!
Let the past be past and allow all the bitterness pass away and you'll pass with honours in life!
Hmmmm... what about the future?
The "present" is the "past" of future...
If the present aint good then the future aint good either.
They say future is a promisary note and present is the "cash in hand".
I say present is a vacation and future is a bonus.
You made an investment, now enjoying a vacation and awaiting your bonus.
Aint Life Cool?
For me Cool means...
Carefree - you care for yourself and others for a small fee, FREE! (FOC!)
Observant - you got an eagle's sight... you see goodness in others!
Online - you live in reality and not a dream world or a wishful world...
Light - yout aint got the burden of past, flying free and gliding gently and gracefully and no clouds of future blocking your sight!
So welcome to the cool guys world!

What About Becoming Young?

2009-05-05T15:59:00.020+08:00

It's always nice to get gifts and presents from our friends and relatives for our birthdays. But at the same time our birthday is also a sweet reminder that we are one year older. So how young you are (or rather how old you are) this year?

You must be aware of the movie 17 again which hit cinemas in US and other countries recently. It's a story of a 37 years old man miraculously transformed back to the age of 17. It may not be possible to have that sort of miraculous transformation but it's possible for you to turn back the clock and get a new lease on life. How?

We are well aware of our age based on our birth certificate. But have you heard of Real Age or Virtual Age? A person's Real Age is an indicator of how quickly or slowly their cells are aging, an internal snapshot. It is a reflection of your health and vitality. We all look in the mirror lamenting our fine lines and wrinkles, but few of us give a thought to how our lifestyle affects us from the inside out.

Let us explore into some practical means to reverse our age...

Take care of your Health - Keep Track of your Blood Pressure, Heart Rate, blood sugar, Cholesterol, etc. This will enable you to take necessary remedial actions and thereby reduce any possible damages to your body;

Take of your oral Hygiene and it can help to make your Real Age younger. Incidentally, don't forget to floss everyday;

Do not smoke and avoid being an innocent bystander. If you are a chronic smoker, get professional help to quit smoking;

Drive safely and also avoid drink driving or being driven by drunkards. Also drive phone free;

Sleep soundly for 6 - 7 hours. Getting too little or too much sleep can raise your blood pressure and stress level, which can increase your risk of heart disease and make your Real Age older;

Take a well balanced diet. Don't overeat and also don't miss your breakfast. Pop in your multivitamins daily. Increase and vary your veggies. And don't forget your friends;

Improve your fitness by doing workout and incorporates cardio, strength training and stretching. Real Age advocates proper exercises can possibly make your Real Age 6 years younger;

Pay attention to your weight and avoid fluctuations. Maintaining a constant desirable weight possibly can make your Real Age 6 years younger;

Time out. Find time to relax or meditate. Taking care of your emotional health and well being is found to make our Real Age up to 16 years younger.

Hatha Yogis believe that when we are born, each one of us is destined with fixed counts of breaths. So, in order to increase their life span, they try to increase the duration of the breathing cycle (inhaling and exhaling) through Pranayama (breathing exercise).

The Reality of Being Healthy

2009-05-03T22:13:00.001+08:00

Are you Healthy? Or rather “How much healthy you are”? The answer lies on how we perceive, understand or are aware of the concept of Health. For many being healthy simply means absence of disease or discomfort. Bur what is the real definition of health. The World Health Organisation (WHO) defines it as “Health is a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity”.

Physical Health

Lately many sportsmen who are more of “health icons” and “gods of health” collapsed and died suddenly whilst engaged in their sports activities. Since then many got disillusioned on their concept of physical health and there seems to be some form of uncertainties prevailing over the subject. Simply because only a tip of the iceberg is visible to us or our doctors as far as physical health is concerned. Hence, even when a person is not having headache, fever, vomiting, pain, etc. he can be physically unhealthy. Even if doctor has not diagnosed any physical illness, one can still be unhealthy as the disease at stage may be clinically undetectable. Therefore, to maintain physical health one should have a life style that could prevent the development of the clinically undetectable portion of the disease too.

Mental Health

Some medical practitioners believe that 90% of our diseases are psychosomatic. Psychosomatic means it originates in the Psyche (mind) and manifests in the Soma (body). Therefore, it’s obvious that the state of our mind affects our physiological processes. It has become a trend nowadays that individuals endure certain amount of stress for a period of time and take a break in the form of vacation, etc. for recuperation. However, during the period of enduring, some physiological damages set in unnoticed and the break taken would not reverse those damages.

The WHO defines mental health as "a state of well-being in which the individual realizes his or her own abilities, can cope with the normal stresses of life, can work productively and fruitfully, and is able to make a contribution to his or her community.”

Social Health

The concept of social health is less intuitively familiar than that of physical or mental health, and yet, it is one of the pillars of health. This is partly because social health can refer both to a characteristic of a society, and of individuals.

Foundation of social health are :
1. Understanding and Satisfaction in the sphere of one’s family;
2. Proper attention for the development of children;
3. Co-operating with others;
4. Social service;
5. Spiritual enlightenment (please take note that spiritual does not necessarily mean religious. Spiritual means fundamental of the self/spirit)

Now having understood the three pillars of Health, how healthy you are? At the scale of 1 to 10, what is your rank?