Common Cold

Common Cold [Online image] Available http://exchristian.net/exchristian/2009/12/fighting-off-common-cold.html

Since stuffy noses and sinuses are caused by mucus build up in the nasal passages, simple breathing exercises such as Nadi Shodhana (Alternate Nostril Breathing) and Kapalabathi (Skull Shining Breath) can help to clear and balance blocked airways by forcing out unwanted mucus. We also know that in order build up a good defence against infections, the immune system needs to be strong and healthy. If you are a regular yoga practitioner, one way to do that is to perform asanas in a slow and relaxed manner, incorporating deep and smooth breaths. This helps to relax the nervous system and boost the immune system.

Another way is to perform yoga postures that stimulate the thymus gland, which is responsible for the immune system. Because this gland is located underneath the top breast bone, it is extremely beneficial to perform poses that focus on opening up this area, such as Ustrasana (Camel Pose), Matsyasana (Fish Pose), Dhanurasana (Bow Pose) and Navasana (Boat Pose).

Migraine & Headache

Migraine [Online image] Available http://www.migraine-facts.co.uk/

Restorative yoga helps alleviate the pain and misery of being struck by chronic migraine or headache. Restorative yoga involves doing postures with props (e.g. blocks, straps, blankets, bolsters, chairs) that provide adequate support to the body so that the practitioner relaxes and deepens into the pose. This leads to a calm and balanced mind and thus relieves the stress-related condition. Follow this link for some examples of how to perform restorative poses safely. It is important to note that inverted poses such as Sirasana (Headstand) and Salamba Sarvangasana (Shoulderstand) require raising the heart above the head and forces the blood to rush upwards. These poses should be avoided during migraines and headaches because they will only worsen the pain.

Menstrual Cramp

Menstrual Cramp [Online image] Available http://www.icld2006.com/the-importance-of-menstrual-cramp-explained/

Every woman fears the days of the dreaded menstrual cramp. In some severe cases, the victim ends up immobilized and curled up in bed for the entire day. Yoga asanas can help ease the discomfort of the cramps and also relieve lower back pain which is common during that time of the month. Forward bending postures such as Janu Sirasana (Head to Knee Forward Bend) and Paschimottanasana (Seated Forward Bend) are calming poses which compress the lower abdominals and pelvis to aid cramps and heavy bleeding. Doing several sets of Marjariasana (Cat Pose) also helps to increase the flexibility of the spine and alleviates menstrual discomforts. However, inversions should not be performed as the natural blood flow of the menses will be obstructed and may cause imbalances to the menstrual cycle.

Constipation & Indigestion

Acid Indigestion [Online image] Available http://www.buzzle.com/img/articleImages/242632-4025-18.jpg

Constipation and digestion problems go hand in hand. If the digestive system is disturbed, food will not be able to be broken down completely, and this leads to constipation. Here are some yoga poses that can be performed whenever your stomach and eliminative organs are not in a cooperative mood. Doing Vajrasana (Thunderbolt Pose) for 5-10 minutes after meals provides great aid to digestive issues by expelling excess wind in the belly as well as stimulates the kidneys, spleen, gall bladder and stomach. Bowel movement can be improved by doing abdominal twists and stretches such as Trikonasana (Triangle Pose), Halasana (Plow Pose) and Ardha Matsyendrasana (Half Lord of the Fish Pose). Diet also plays a vital role in ensuring a healthy digestive system and eliminative track. Always drink plenty of water, eat light meals consisting of mostly fruits and vegetables, and stay away from food that is overly oily or spicy.

Don’t wait for the pain to plague your life. By maintaining a healthy diet with simple but regular yoga practice, you will soon experience higher resilience towards these common ailments.

Do you feel bloated or suffer from diarrhoea along with abdominal cramps after downing a glass of milk or eating dairy products? Do you experience nausea or flatulence? While there may be a myriad of possible factors that produce the above signs and symptoms, one that is often overlooked is lactose intolerance.

The most common cause of lactose intolerance is a decrease in the amount of lactase. Lactase which is an enzyme responsible for processing or breaking down lactose into simpler form is needed in our small intestines to process lactose which is natural sugar found in dairy products. In the absence of lactase, ingested lactose cannot be processed and this subsequently leads to embarrassing problems of intestinal gas, painful bloating and abdominal cramps as well as diarrhoea.

People who are lactose intolerant have little or no lactase to help them digest lactose. If you’re Asian, you may be interested to know that lactose intolerance is more common in the Asian population due to lack of milk consumption in our diet.

Apart from ethnicity, age is also a factor. Lactose intolerance tends to be less common in babies and young children due to their diet which consists of mainly milk. However, after the age of 5 when our diet is more varied, lactose intolerance incidence is usually higher.  This is because a diet that is less reliant on milk or dairy products results in the decrease of lactase production. Other causes like illness or injury to small intestines may also affect lactase production. In some cases, some babies are just not born with lactase due to hereditary reasons.

There are various tests that can be performed at a clinic to diagnose lactose intolerance. However, a simple self test can be done by observing your body’s reaction to food that contains lactose. So the next time you gulp a glass of milk or eat dairy foods, pay attention to your body and how you feel after. Watch out for symptoms mentioned earlier following 30 minutes up to three hours of dairy product consumption.  If you believe that you suffer from lactose intolerance, avoiding food that contains lactose may be your best bet.

1.    Processed meat

Processed meat is any meat that is cured, salted, smoked or preserved with nitrate. Hot dogs are just one example of processed meat which almost always is high in fat and salt. Preservatives used in hot dogs contain carcinogens that may cause our DNA to mutate thus putting us at higher risk for cancer.

2.    Doughnuts

Cancer cells thrive on sugar which is mainly found in sugary snacks like doughnuts. Food that contains refined sugar like white rice, white breads need to be avoided because they can promote cancer tumours to develop. Opt instead for food labelled as low-glycemic for a healthier option.

3.    French Fries

As yummy as they taste, French fries are prepared and cooked in hydrogenated oil which is another cancer contributing factor. Deep fried at high temperature, French fries contain very little nutritional value. More importantly, they contain trans-fat which increases the risk for heart disease.

4.    Chips, crackers and cookies

White flour and sugar are commonly the basic ingredients used in most chips, crackers and cookies sold on the market today. These processed foods are high in sugar and low in nutrition. Similar to doughnuts, snacks like biscuits and chips act as cancer promoters which need to be avoided as much as possible.

Staying off the items in the list above may not be as easy as you think. It’s going to take me a whole lot of determination and will to steer away from those deep fried potato sticks French fries but then old eating habits die hard. It is going to take time like everything else. Changing your eating habits and lifestyle is indeed a lifelong commitment towards a healthy you!

With up to 1 trillion nerve cells, the human brain is responsible to perform a plethora of functions to coordinate physical action with mental processes. Given the complexity and importance of the brain, it is paramount that the brain remains healthy so that it continues to work at the most optimum level. What can you do to keep your brain sharp? Here are some of the things that you can do to maximise your brain power.

Have your breakfast
Eating breakfast provides you with energy to start your day right. With sufficient energy supplied to the brain, you are more alert and able to focus your attention to tasks planned. Skipping breakfast does the exact opposite due to depletion of energy supply. Without adequate energy supply, your brain’s cognitive function is not able to work at its absolute best.

Stop eating when full
When you overeat, more energy is required to metabolize the food ingested resulting in fatigue of both the mind and the body. One of the ways to avoid overeating is to steer clear of buffet promotion. This not only benefits your wallet but your brain/body will thank you for it.

Avoid smoking like the plague
Despite expansive knowledge about the harmful effects of smoking, people still puff on the hazardous mix of chemicals on the street, in restaurants or even while driving. This is very unfortunate because the addictive cigarettes damage cells in your brain. In fact, smoking is reported to double the risk of a serious brain disorder such as Alzheimer ’s.

Less sugar please
Overconsumption of sugary food raises blood sugar level which can affect absorption of other nutrients essential for brain development.  Cognitive impairment caused by damage to brain nerve cells may result due to high level of sugar in the blood. So go easy on sugar in your drinks as well as your food. Less is really more when sugar is concerned.

Air pollution
Staying in a city like KL, it is inevitable that we experience some level of air pollution. Polluted air contains various other gases such as nitrogen dioxide and sulphur dioxide. Every time we inhale, we breathe in not only oxygen but also the small particles and gases that pollute the air. Studies indicate that excessively polluted air alter brain function and cause cell injuries.

Get adequate sleep
Memory consolidation of events that happen during the day takes place when we sleep. So does learning enhancement. Studies have shown that having adequate shut-eye can boost brain alertness and power while the lack of a good night’s sleep can negatively impact mental performance.

Taking it easy when sick
The next time you’re feeling a little under the weather, take time off to really let your body heal and recover from your illness. Overstressing your brain when your body is healing itself may do your brain more damage than good. So get some rest and let nature take its course. The body has an amazing way of healing itself if you let it. Listen to your body. That work can wait.

Use it or lose it
Just like the rest of your body, brain exercise keeps it at its most optimum level. Puzzles, brain teasers or even a chat flex your brain muscle. So the next time you’re at a party or simply chilling with friends, strike up an intellectual conversation. Take up a new hobby or learn a new language. You will not only keep your brain in top shape, but also have fun while doing it.

Now that you know how to take care of one of the most important human organs, it is time to change that bad habit and start taking good care of yourself. Go on, live well….

Weight Loss. A fan of The Biggest Loser? You hardly miss an episode on Hallmark channel; but without Jillian’s barking or Bob’s encouraging words, practically nothing gets you up from the couch to perform even the simplest workout. You’re pretty sure that you haven’t been on diet. But where have those kilograms gone to? Colon and other digestive cancers often make themselves present in the initial stage by gradually reducing one’s body weight.

Heartburn. You know the alarm bell is ringing if you’re constantly experiencing the burning sensation of the esophagus when: a) you don’t eat too much at a particular time, and; b) you don’t carry some burden on the tummy, typically from being pregnant or obese. A trip to the doctor to have a screening for the existence of tumor in the esophagus is highly commendable, as heartburn is one of the minor manifestations of esophageal cancer.

Erectile Dysfunction. As serious as the problem is, one should not be too quick to reckon the disability of getting and maintaining an erection as the immediate sign of cancer. Erection problems owe themselves to several factors; both physical and psychological. It’s important to identify what really causes the erectile dysfunction; if it’s not because you’re depressed or anxious or stressed over something, then it’s no excuse not to visit a doctor and have a test. The culprit might be prostate cancer.

These are just several small symptoms that you may deem insignificant, but listen closely to your body, and it might save your live. It pays to be a little attentive!

You may assume having a tummy ache or chest pain or feeling tired easily for no valid reason as your body’s way of being funny; you sleep it off and hope that it will be gone the next day. But you might want to pay a little extra attention to these “little signals” your body is getting across, as they may mean a bigger message. I mean, real big… and it’s called CANCER.

In the first of two parts on this subject, I will list down three symptoms of cancer; indications that we normally do not consider as warning signs for such a severe disease. What are the “little signals” you should listen closely to?

Fatigue. You’re a cool guy. You don’t sweat the small stuff, but what if it’s the small stuff that makes you sweat? If you find yourself too exhausted to help your partner carry the plastic bags and you are sure you have not been working hard or getting less sleep prior to the grocery shopping, it is advisable to consult a doctor. Weariness is one of the symptoms that appear in several types of cancer, pancreatic cancer being one.

Frequent Fevers. You employ your utmost effort not to fall ill. You insist on having a balanced diet everyday; fruits for dessert are a must. You work out at home instead, when you can’t make it to the gym. But it’s only the first half of the year, and it’s already your fourth time calling in sick. You might want to have a check-up with your doctor, for there is a possibility of leukemia. Low antibody occurs when abnormal cells outnumber the normal ones.

Blood in Urine or Semen. Even though reported by some men as not painful when the blood flows together, the sight of it when you’re urinating or ejaculating should call for immediate attention. One of the signs prostate cancer patients have in common is the presence of blood in either one or both of these bodily fluids.

My first bellydance performance – office annual dinner in 2007

When I was younger, I was a fool who was in love with a man who never fully accepted me the way I was. A man who would bluntly make a remark about my flabby arms, about my huge thighs, and, well… even about my “flat-screen tv”!

Despite the fact I was comfortable in my own skin, being in that destructive relationship was gradually taking its toll on me, and I eventually came to a point of being very critical on every inch of my body. I couldn’t stand seeing myself nude.

Doing the hip circles!

But a chance of watching one bellydancer’s performance changed everything. Her fluid movements, using every part of her body – doing snake arms, rib cage circles, chest slides, hip lifts and drops, body waves – were very mesmerizing. She was heavily endowed, but she couldn’t care less. The audience couldn’t care less, either! And I wondered, ‘How did she do that?’

Later on, I bought my first hip scarf and Rania Bossonis DVD series, and learnt from a couple of instructors, and there was no turning back since…

Do you stand in front of the mirror and think, ‘I hate the sight of those love handles!’ or, ‘Can someone help me with that bulging tummy?’ or, ‘I shouldn’t have eaten that last piece of cake!’

Credits to Ms. Nurul Huda, one of my bellydance instructors

If you do, then I would strongly suggest you sign up for your first bellydance class – if you haven’t, that is. This exotic Middle-Eastern dance brings out your femininity, making you feel exhilarated and sensual. You don’t need a man to tell you that you’re sexy or stunning; it would be mood-lifting to receive such a compliment, but if you don’t, you won’t feel you’re not worthy. You just do your thing, and you’ll realize that you’re simply beautiful – regardless of your body size, your age, your skin colour, or anything at all that keeps you inhibited. Such is the power of bellydance that a woman doesn’t have to be drop-dead gorgeous to idolize her inner and outer beauty.

I, among millions of other women in this world who have tried bellydancing, am the living testimony of that. I bid goodbye to my past inhibitions, and of course, to that good-for-nothing guy!

The Foetus position is the most common sleeping position adopted by 41% of sleepers. Those who sleep in this position appear tough but are really sensitive at heart. They may be cautious at first meeting but will soon warm up.

People who sleep lying to the side with both arms down, also known as the Log Position, are easy going and sociable people, but may sometimes be too gullible.

The Yearners sleep on their side with both arms out in front and are believed to have an open nature, but can be suspicious or cynical at times. They will often be slow in making decisions but once they have, will never change it.

Those who sleep lying flat on their back with both arms to the sides, the Soldier position, are typically quiet and have a rather reserved nature. They don’t like to fuss and tend to set high standards for themselves and people around them.

One of the less popular positions is the Freefall position, where sleepers lie down on their front with their hands around the pillow. These are usually the gregarious and brash type, who are sometimes thin-skinned beneath, and do not like criticism.

The Starfish sleep lying on their back with both arms up around the pillow. This is the rarest position, only 5% of sleepers adopt this position. They are friendly people who make great listeners and are always ready to help others in need. However, they are often shy and do not like to be the centre of attention.

Some of these positions may seem weird and awkward to us but are really just part of our subconscious body language. So… what’s your position?

(Based on studies by Professor Chris Idzikowski, Director of the UK Sleep Assessment and Advisory Service)

One research has discovered that when people are shown images of happy faces or sad faces, their facial muscles would move to mimic the same expressions. This process called Mimicry would also occur when they viewed video clips of different expressions. So the saying ‘when you smile others smile with you’ may hold some truth.

Not only are smiles infectious, but emotions are contagious too. It has been found that mimicking a facial expression causes a physical response in the body as if one is actually experiencing the emotion.

If you wrinkle your nose and narrow your eyes, your body will release some adrenaline and your heart will beat faster, as though you are angry. If you mimic a smile and squint your eyes, your body will release serotonin and dopamine, making you “feel good” and happy.

When you smile at someone, not only will they smile back but both of you will feel happier and it can improve your health!

Smiling is believed to have positive effects on the immune system, stress and blood pressure levels, particularly when the smile is a Duchenne smile.

Duchenne smiles, are considered genuine smiles as opposed to social smiles, and are characterized by both smiling eyes and mouth. Studies have shown that people who smiled genuine smiles were generally healthier, more positive and had higher self-confidence.

The best thing is, anyone can do it. So why not go out today and use that smile of yours to spread some well being and happiness

BRAIN – Starts aging at 20
As we get older, the number of nerve cells – or neurons – in the brain decrease. We start with around 100 billion, but in our 20s this number starts to decline. By 40, we could be losing up to 10,000 per day, affecting memory, co-ordination and brain function.

LUNGS – Start aging at 20
Lung capacity slowly starts to decrease from the age of 20. By the age of 40, some people are already experiencing breathlessness. This is partly because the muscles and the rib cage which control breathing stiffen up.

SKIN – Starts aging mid-20s
The skin starts to age naturally in your mid-20s.

HAIR – Starts aging at 30
Male hair loss usually begins in the 30s. Hair is made in tiny pouches just under the skin’s surface, known as follices. A hair normally grows from each follicle for about three years, is then shed, and a new hair grows.Most people will have some grey hair by the age of 35. When we are young, our hair is coloured by the pigments produced by cells in the hair follicle known as melanocytes.

MUSCLES – Start aging at 30
Muscle is constantly being built up and broken down, a process which is well balanced in young adults. However, by the time we’re 30, breakdown is greater than buildup, explains Professor Robert Moots. Once adults reach 40, they start to lose between 0.5 and 2 per cent of their muscle each year. Regular exercise can help prevent this.

FERTILITY – Starts aging at 35
Female fertility begins to decline after 35, as the number and quality of eggs in the ovaries start to fall. The lining of the womb may become thinner, making it less likely for a fertilised egg to take, and also creating an environment hostile to sperm.
French doctors have found that the quality of men’s’ sperm starts to deteriorate by 35, so that by the time a man is 45 a third of pregnancies end in miscarriage.

BREASTS – Start aging at 35
BY their mid-30s, women’s breasts start losing tissue and fat, reducing size and fullness. Sagging starts properly at 40 and the areola (the area surrounding the nipple) can shrink considerably.

BONES – Start aging at 35
‘Throughout our life, old bone is broken down by cells called osteoclasts and replaced by bone-building cells called osteoblasts – a process called bone turnover,’ explains Robert Moots, professor of rheumatology at Aintree University Hospital in Liverpool. Children’s bone growth is rapid – the skeleton takes just two years to renew itself completely. In adults, this can take ten years. Until our mid-20s, bone density is still increasing. But at 35 bone loss begins as part of the natural aging process.

TEETH – Start aging at 40
As we age, we produce less saliva, which washes away bacteria, so teeth and gums are more vulnerable to decay. Receding gums – when tissue is lost from gums around the teeth – is common in adults over 40.

EYES – Start aging at 40
Glasses are the norm for many over-40s as failing eyesight kicks in – usually long-sightedness, affecting our ability to see objects up close.

HEART – Starts aging at 40
The heart pumps blood less effectively around the body as we get older. This is because blood vessels become less elastic, while arteries can harden or become blocked because of fatty deposits forming on the coronary arteries – caused by eating too much saturated fat. The blood supply to the heart is then reduced, resulting in painful angina. Men over 45 and women over 55 are at greater risk of a heart attack.

KIDNEYS – Starts aging at 50
With kidneys, the number of filtering units (nephrons) that remove waste from the bloodstream starts to reduce in middle age.

PROSTATE – Starts aging at 50
The prostate often becomes enlarged with age, leading to problems such as increased need to urinate, says Professor Roger Kirby, director of the Prostate Centre in London. This is known as benign prostatic hyperplasia and affects half of men over 50, but rarely those under 40. It occurs when the prostate absorbs large amounts of the male sex hormone testosterone, which increases the growth of cells in the prostate. A normal prostate is the size of a walnut, but the condition can increase this to the size of a tangerine.

HEARING – Starts aging mid-50s
More than half of people over 60 lose hearing because of their age, according to the Royal National Institute for the Deaf.

GUT – Starts aging at 55
A healthy gut has a good balance between harmful and ‘friendly’ bacteria. But levels of friendly bacteria in the gut drop significantly after 55, particularly in the large intestine, says Tom MacDonald, professor of immunology at Barts And The London medical school. As a result, we suffer from poor digestion and an increased risk of gut disease. Constipation is more likely as we age, as the flow of digestive juices from the stomach, liver, pancreas and small intestine slows down.

TASTE AND SMELL – Start aging at 60
We start out in life with about 10,000 taste buds scattered on the tongue. This number can halve later in life. After we turn 60, taste and smell gradually decline, partly as a result of the normal aging process.

BLADDER – Starts aging at 65
Loss of bladder control is more likely when you hit 65. Women are more vulnerable to bladder problems as, after the menopause, declining oestrogen levels make tissues in the urethra – the tube through which urine passes – thinner and weaker, reducing bladder support. Bladder capacity in an older adult generally is about half that of a younger person – about two cups in a 30-year-old and one cup in a 70-year-old.

VOICE – Starts aging at 65
Our voices become quieter and hoarser with age. The soft tissues in the voice box (larynx) weaken, affecting the pitch, loudness and quality of the voice. A woman’s voice may become huskier and lower in pitch, whereas a man’s might become thinner and higher.

LIVER – Starts aging at 70
This is the only organ in the body which seems to defy the aging process.

So next time you are with more elderly people, show RESPECT…. spare a thought and be more understanding!

Please note that the above has been extracted from an email sent by a friend. I have not done any research to verify any of it, so take it with a pinch of salt. After all aging should be a graceful process