Insomnia

HOW TO CURE INSOMNIA

    What is insomnia? Insomnia is a condition where someone feel trouble to fall asleep even when they have the chance to do so especially during night. The people who suffer insomnia is called insomniac, and these people often having difficulty to sleep during night and also experience daytime drowsiness yet still be unable to nap. Not everyone suffers from insomnia, but still, there is a time when you cannot really close your eyes and you wonder what is stopping you from getting your nice and comfy sleep. Therefore, I dare to say that you are actually experiencing the same problem of those who are suffering from insomnia. The symptom of insomnia may vary among others, but you don’t really have to worry since insomnia can be reduced or eliminated in a number of ways. Three ways to overcome insomnia are to change your daily habit, prepare your brain to sleep and adhere to your regular sleep schedule.

The first step to overcome insomnia is by changing your daily habit.  You need to look back at your daily habit. This is because, some of the things that you always practise as daily habit might interrupt your sleep. Firstly, you need to avoid taking sleeping pill to fall asleep as it will disrupt your sleep even more over the long term. Besides, taking sleeping pills may also harm your health. Next, reducing one’s coffee intakes is also compulsory because coffee contain stimulant that can make you feel harder to sleep. Usually, insomniac is very sensitive to this stimulant and thus may be unable to sleep even after only taking one cup of coffee during daytime. One study also found, that caffeine can delay the timing of your body clock (Thomas,2013).These effects will decline your total sleep time. Therefore, if one has a problem of falling asleep, just try to sleep without caffeine completely or avoid taking caffeinated drink at least 8 hours before going to bed. Furthermore, if you are a smoker, you should limit the intake of it. It is necessary because cigarette smoke contain high amount of drug which is nicotine that can interfere your ability to sleep. Sleep often improve in smoker who quit. When you tried to avoid yourself from doing those habit, you may find sleeping time is the best you ever had. 

Another way to help you sleep is by preparing your brain to sleep. This means that, you should be creative even in your sleep so that you can have a quality sleep. The easiest thing is by keeping your bedroom quiet, dark and cool. This is because noise, light and heat can disrupt your sleeping. So, a sound machine or earplug is recommended for you in order to avoid outside noise. Furthermore, in order to make the room cool,  you may open the window or using the fan or even install the air conditioner inside your room. This will decrease the warmness and make you feel cool so that you can sleep peacefully. Apart from that, in order for you to prevent the out light, you can also blackout the curtains and apply sleep mask to reduce the intensity of light to get through you. In addition, having a short reading before going to sleep is also recommended. Besides increasing your knowledge, reading material including newspaper, magazine, encyclopaedia and so on can guarantee you a nice sleep. Stimulating activities and stressful situations such as aggressive exercise, big discussions or argument need to be avoided before sleep. In order to avoid this, you can also choose to do some light activities such as listen to the slow song or even watch the music videos. Therefore, being creative in sleep are obviously can be helpful for you to have a nice sleep. 

Finally, you should adhere to your regular sleep schedule. Sticking to your regular sleep schedule will help to support your biological clock by going to bed and getting up at the same time every day including weekends. Note that our sleep schedules do vary from person to person, depending in large part on the environmental cues we give to our bodies. So, each and everyone of us should follow our own sleep schedule. Plus, getting up at your usual time in the morning even if you are tired is a must to ensure you to get back in a regular sleep rhythm. Other than that, the main thing to be focused now is to hold yourself from taking nap during the day. Naps can interfere with your sleep cycle and keep you up at night (Amanda,2019). Dr. Ramiz Fargo, medical director for the Loma Linda University Sleep Disorder Center, said that most people can take naps and still enjoy a healthy sleep cycle, but people who struggle with insomnia should avoid napping. Besides, a scientist recommends scheduling exercise when you feel like napping. He said that the exercise will chase away the sleepiness. Then you can save up that drive to sleep for later. So, be strict about sticking to your sleep schedule. Once you have reached a workable bedtime and a consistent wake up time, don’t allow yourself to stray from it. Even one late night can ruin the progress you’ve made. Predictability is key.

In conclusion, there are three things to do to overcome insomnia. You should change your daily habit, prepare your brain to sleep and adhere to your regular sleep schedule. There are actually many other ways to cure insomnia. However, the treatment and ways that I had mention are the simplest way to overcome it. This will prevent you from seeking a treatment from any specialist as you can overcome your insomnia by yourself just by practising the steps that had been informed. If your body started to show any insomnia’s symptom, you better hurry to cure it before it turns into a serious one. Finally,take a proactive steps by yourself as the saying says, ‘God did not change other’s fate if he himself did not try to change it. Due to high determination, you can make the difference for yourself. You must always expect for the best and be prepared for the worst. 

Premenstrual Syndrome

    

How to overcome Premenstrual Syndrome

    Premenstrual syndrome or called as PMS is a well-known syndrome among women that enter reproductive age. This syndrome can be seen a week before menstruation begins which they encounter uncontrollable mood swings like sadness that lead them to cry, sudden anger, anxiety attack and they will be returning to their normal state all in one day. Even though PMS can affect their emotions or feelings, it also has its own physical sign or symptoms like headache, fatigue, weight gain due to fluid retention, abdominal bloating, breast tenderness and diarrhea. However, the causes of premenstrual syndrome remain unknown but natural fluctuation in hormones like estrogen and progesterone are responsible to initiate the symptoms in women. For example, the level of estrogen and progesterone will dramatically decrease after ovulation. This might play the most important aspect that leads to PMS. Other than that, if the level of estrogen drops, the level of serotonin will be affected because serotonin plays an important role to build up mood. Serotonin is a neurotransmitter that is produced by the brain to help to regulate mood, sleep and appetite. However, there are three ways to overcome PMS (premenstrual syndrome) such as doing regular aerobic exercises, eat lots of healthy food before menstruation and consume Serotonin from Antidepressant.

    Firstly, we need to do regular aerobic exercise throughout the month. Aerobic exercise is an activity that improves our cardiovascular system and it can be done by walking, swimming, running and cycling. Our heartbeat and breathing will increase during this activity and it helps to keep our heart, lung and circulatory system healthy. Due to less production of estrogen and progesterone, it can make women fatigue and less energetic. Physical exercise can increase the level of endorphins that function in building up mood and make women feel better during this period. After that, physical exercise can enhance mood by alleviating their cramps, headache, back pain and any pain that is associated before menstruation. Next, it also allows women to experience better gain in strength and power due to low levels of female hormones.

    Next, we need to eat lots of healthy food before menstruation begins. Vegetables like kale and turnip green that contain vitamin B and iron which can help to reduce fatigue that happen during PMS. Next, eat complex carbohydrates which consist of three natural sugars and contain high levels of fibre. These foods will circulate into the bloodstream and cause moderate rise in insulin which is suitable to control cravings and stabilize women's mood. For example, sweet potatoes, pumpkin and squash. Other than that, consumption of iron-rich food like lean meat helps to avoid anaemia. Women are urged to increase the amount of iron during this period due to the amount of iron loss each month. It is easy by eating red meat. Then, reduce salts by cooking our own food at home and avoid fast food that contains high levels of salts. It is totally recommended to women with bloating, breast tenderness or swollen hands.

    After that, they need to consume Serotonin from Antidepressants. Antidepressants help to relieve the symptoms of depression, social anxiety disorder, and dysthymia, or mild chronic depression, as well as other conditions. Antidepressants contain serotonin and it is a successful choice to enhance mood. It needs to be taken daily and it must be limited 2 weeks before menstruation begins. Generally, consumption of serotonin is between 101–283 nanograms per milliliter and the patient also needs to go through a test with the Doctor to determine limitation or level of serotonin. Hence, the aim of this medicine is to correct the chemical imbalance that occurs in the brain which is a neurotransmitter. Neurotransmitter (serotonin) is the most crucial chemical to control human mood and behavior. Then, declining the level of estrogen will also affect the level of serotonin due to hormonal changes. Antidepressant helps to reabsorb the amount of serotonin and keep the chemical available for the brain cell and build up the mood.

    As a conclusion, PMS is a common issue for every woman and it occurs at each month that comes with various conditions whether it is emotion or physical condition. Even though the main cause of premenstrual syndrome (PMS) remains unknown, there are many ways and methods to overcome PMS along with its symptoms.

Benefits of Avena Sativa (oats)

Oats good for our body?

    Oats that known scientifically as Avena sativa are a type of whole-grain food that came from the Poaceae grass, a family of plant. This type of grain food is available in a variety of forms depending on how they are processed. Oats are rich source of protein, minerals, fats, beta-glucan, polysaccharides and dietary fiber (Christiansen and Fogoros, 2019). Hence, oats have become a very popular healthy food nowadays. As everyone knows, healthy food has important roles in human health to lead a better performance for their bodies. It is crucial to take food that full of nutrients to reduce the chances of diseases. The purpose of this essay is to inform readers about the potential of health benefits that contain in oats. It is important for the readers to know the benefits of oats because despite of the having rich nutrient contents, it is also available in any marketplace and the price is very affordable. Therefore, Avena sativa have wide range of health benefits that help in reducing the risk of chronic diseases, weight controller and ingredient in the skincare products.

One of the health benefits of Avena sativa is reducing the risk of chronic diseases. American Journal of Lifestyle Medicine state that eating foods that rich in whole-oat sources of soluble fiber such as oats, oat bran and oat flour may help reduce the risk of coronary heart disease (Nordqvist, 2018). Coronary heart disease (CHD) develop when cholesterol start to build up at the arteries wall and form plaques that make the arteries become narrow and reduce the blood flow in our body. The function of blood is to transport oxygen to the heart, yet the heart may not receive sufficient oxygen if the cholesterol level in our body is high. According to World Health Organization, around 17.9 million lives died each year because of the cardiovascular diseases and make these diseases as the number one cause of death globally. The increasing intake of whole grain such as oats can reduce the risk of CHD since the oats contain beta-glucan as their main fiber that act as the cholesterol lowering agent. Besides, higher intake of fiber in our dietary can prevent development of colorectal cancer. The study found that for every additional 10 grams per day of fiber in someone’s diet, there is a 10 percent reduction in their risk of developing colorectal cancer (Nordqvist, 2018). Oats are able to fight cancer as mentioned by Flaherty (2012), avenanthramides that only found in oats not only function as anti-inflammatory but also inhibit the growth of cancer cells. Next, normal blood pressure is crucial to life, yet blood pressure can be very high and also too low. American Journal of Clinical Nutrition (as cited in Nordqvist,2018) conclude that oats are effective as taking anti-hypertensive medication in lowering the blood pressure. This is due to the beta-glucan in oats that displays beneficial effects on carbohydrate metabolism and blood pressure levels in obese individuals.

Losing weight can be frustrating. Despite of starving yourself, Avena sativa may help as a weight controller. Oats that full of fiber such as beta-glucan can make someone feel fullness for a longer period and squash hunger by reducing the craving of carbs. Thereby, oatmeal can replace foods in our daily diet and stay full more longer than usual. Furthermore, regular consumption of whole-grain foods may be correlated with lower body mass index (BMI). As mentioned by Chang (2013), body weight, BMI and body fat can be reduced by the consumption of oats. Having a diet that rich in whole grain like oats can help regulate body weight and the high consumption of this kind of healthy food will inversely associated with the risks of weight gain and incident overweight or obesity. Moreover, water from the oats also can be used as aid to the weight loss. Blend one cup of oats, a couple of cinnamon sticks and two liter of waters together (Tadimalla, 2019) and consume this for entire month that accompanied by a proper diet and exercise, a good result can be obtained. It also can consume on an empty stomach because it increases satiety and energy intake to our body.

Lastly, oats are not only meant to be eaten to give us a healthy start, yet they spark joy for our skin too. Oats are one of the most well-researched, natural ingredient in skincare. This type of natural ingredient aid in acne treatment. This is because oatmeal can soak up the excess oil on our skin and it also work as a scrub by removing the dead skin cells and polishes our skin. As the result, it can reduce spots as well as softens the skin. However, Tadimalla (2012) state that oats also can make the acne worse, so as a precaution, consult dermatologists before applying oats. As the oats exhibit anti-inflammatory and antioxidant, it can treat dryness and irritated skin. Due to this, oats are universal because it contains remarkable skin-calming and skin-soothing properties for all type of skin conditions and concerns (Kallie, 2020). In addition, oats also can act as natural moisturizer as the beta-glucan forms a fine film on our skin and penetrates deep into our skin. Oats can remove the dirt and oil from pores that make them as a natural cleanser as well. This is due to the compound called saponins and it will not cause any irritation.

In conclusion, oats or scientifically known as Avena sativa have a wide range of potential health benefits that help in reducing the risk of chronic diseases, weight controller and natural ingredient in the skincare products. Oats are an incredibly nutritious food packed with important vitamins, minerals and antioxidants especially beta-glucan that give universal benefits to those who consume them. In addition, they're high in fiber and protein compared to other grains that give long list of benefits. 

Dates? is it good or not?

BENEFITS OF DATES

    On 24th April 2020, we will start fasting for Ramadhan. What is the first thing that would come to your mind when Ramadhan was mentioned? It is absolutely the well-known date fruit. Dates are the most popular fruit during Ramadhan. Dates are the sweet, chewy fruit of the date palm tree. Each date has about 60 to 70 percent sugar and has a high amount of fibre, which makes it ideal as a healthy energy booster. It is known to have many benefits by consuming it. The benefits of consuming dates are really important for us to know because it can help us to stay healthy and balanced diet. There are three important benefits of consuming dates which are preventing constipation, help to prevent the development of certain chronic illnesses and promote brain health.

    The first benefit that you would get by consuming dates is they can prevent you from experiencing constipation. Including dates in your diet is a great way to increase your fibre intake. Fibre can benefit your digestive health by preventing constipation because it can promote regular bowel movements by contributing to the formation of stool. It was said that people who consumed 7 dates per day for 21 days experienced improvements in stool frequency and had a remarkable increase in bowel movements compared to when they did not eat dates.

Besides, the fibre in dates may be beneficial for blood sugar control. The fibre in the dates will slow the digestion process and may help prevent blood sugar levels from increasing too high after eating. According to a research done about the Impact of palm date consumption on microbiota growth and large intestinal health, there were significant increases in bowel movements and stool frequency as well as significant reductions in stool ammonia concentration after consumption of dates. Furthermore, date fruit intake will particularly reduce genotoxicity in human faecal water relative to control. The data shows that consumption of date fruit may reduce colon cancer risk without inducing changes in the microbiota (Eid et al, 2015).

    Next, consuming dates will help to prevent the development of certain chronic illnesses. A study written in the Journal of Agricultural and Food Chemistry concluded that consuming dates was effective at reducing triglyceride levels and decreasing oxidative stress which both are risk factors for heart disease and artherogenesis. These dried fruits are rich in antioxidants that may help prevent artherogenesis which is the build-up of fatty plaque in the arteries and aid in reducing the risk of stroke. They are also high in various phytochemicals which may also help protect against heart disease.

    In addition, they have rich source in potassium which studies have shown to lower blood pressure and reduce the risk of stroke as well as other heart-related diseases. Based on the research that had been done by Mohamed Al-Farsi and other researchers, they had concluded that the high potassium and low sodium contents in dates are good for people that suffer from hypertension. This is because the intracellular concentration of potassium is about 30 times higher than the extracellular concentration, and this difference forms a transmembrane electrochemical gradient that is maintained via the sodium-potassium transporter to maintain cellular tonicity for proper nerve transmission, muscle contraction, and kidney function. Thus, proven that source of potassium in the dates are very good in preventing development of chronic illnesses.

    Lastly, consuming dates also can promote brain health. Dates provide various antioxidants that have a number of health benefits to offer. The unstable molecules that can cause harmful reactions in the body that may lead to disease can be prevented by antioxidants in the dates where it will protect the cells from free radicals. Compared to similar types of fruit; figs and dried plums, dates appear to have the highest antioxidant content which contains flavonoids, carotenoids and phenolic acids.

Flavonoids have shown to effectively maintain neural cells function during harmful conditions in brain. Mahsa Bakhtiari and other researchers had done a research on effects of flavonoids against neural dysfunction disease where they found that flavonoids can stimulate detoxifying enzymes, boost immune system responses and altering epigenetic effects in neural disorders. These unique characteristics of flavonoids have made them to be considered as a possible therapeutic strategy in treatment of different neurodegenerative disorders especially in Alzheimer’s disease.

    In conclusion, dates are a very healthy fruit to include in your diet. They are high in several nutrients, fiber and antioxidants, all of which may provide health benefits ranging from improved digestion to a reduced risk of disease. There are several ways to add dates to your diet. One popular way to eat them is as a natural sweetener in various dishes. They also make a great snack. It’s easiest to find dates in their dried form, though these are higher in calories than fresh fruit so it is important to eat them in moderation. Dates are definitely worth adding to your diet, as they are both nutritious and delicious.

Infertility risk factor in women and men

Did not get son after married? 

Women or men fault?, Why did it happen?

I hope this info can answer for those who ever in this situation. The answer are based on science and health facts. Enjoy reading it 

    Do you ever wonder that becoming parents is one of the dreams too. Not everyone has the desires of becoming a parent, but for those who want, being unable to conceive a child is a painful reality. If the failures to conceive occur, it will be a major stressor for couples who really have desire to get their own child. Most people don’t take this problem seriously because they don’t know that the problem is related to infertility. According to the World Health Organization, the clinical definition of infertility is “a disease of the reproductive system that is caused by the failure to achieve a clinical pregnancy or inability of a sexually active person after a year or more of usual unprotected sexual intercourse. Infertility is a significant and common problem for both men and women as men infertility is responsible for 20–30% of infertility cases, while 20–35% are due to women infertility which approximately 9% of couples throughout the world are infertile with 56% of couples need treatment (Boivin et al., 2007). Even though tremendous steps have been made in treating this relatively risk condition in order to overcome this problem, infertility is typically not openly discussed.

    Menstrual or ovulationary disorder problems are one of the most common leading factors of infertility especially in women. Ovulation disorders are a spectrum of conditions in which it affects the woman’s endocrine system which controls the hormones and the patterns of ovulation as the hormones regulate the menstrual cycle and ovulation. According to an article stated by The World Health Organization (WHO), ovulation disorders are the cause of infertility in around 25% of couples who have difficulty conceiving. Abnormal ovulation or also known as anovulation means that the failure of the ovary to release egg over a period of time generally exceeding 3 months is often the underlying cause of irregular periods. The normal functioning ovary releases the egg every 25-28 days. Having irregular periods and menstrual disorder problems are conditions that disrupt normal menstrual cycle in women include amenorrhea (lack of menstruation), oligomenorrhea (infrequent periods), and menorrhagia (prolonged or heavy periods). Irregular ovulation can be caused due to many issues due to an imbalance of luteinizing hormone (LH) and follicle stimulating hormone (FSH) and an injury to the hypothalamus or pituitary gland. For ovulation to occur, a part of the brain called the hypothalamus prompts the nearby pituitary gland to secrete hormones that trigger the ovaries to ripen eggs. Other hormonal conditions that can affect fertility include thyroid problems, diabetes, underweight, obesity, polycystic ovary syndrome (PCOS) and premature ovarian failure (POF). Apart from this, women's age is one of the factors which is also a significant factor in fertility rates.Pregnancy opportunities for women over the age of 40 are only five per cent per menstrual cycle. Aging eggs are considered the cause of the decline in the percentage of pregnancies at that age.

    The other factors that can affect infertility is chemotherapy treatment. Chemotherapy is a drug treatment that uses powerful chemicals to kill fast-growing cells in the body. Chemotherapy is most often used to treat cancer since cancer cells grow and multiply much more quickly than most cells in the body.Through chemotherapy is an effective way to treat many types of cancer, chemotherapy treatment also carries a risk of side effects such as infertility. Some chemotherapy drugs are more likely than others to cause infertility. Whether your infertility is temporary or permanent depends partly on your drugs and doses (Chiarelll, Marrett & Darlington, 1999). For women, chemotherapy (especially alkylating agents) can affect the ovaries, causing them to stop releasing eggs and estrogen. This is called primary ovarian insufficiency (POI). Sometimes POI is temporary and your menstrual periods and fertility return after treatment. This happens in about a third of all women whose periods stop because of chemotherapy. It takes about 6 to 12 months for your periods to go back to normal. Other times, damage to your ovaries is permanent and fertility doesn’t return. Chemotherapy can also lower the number of healthy eggs in the ovaries. Women who are closer to the age of natural menopause may have a greater risk of infertility (Turan & Oktay, 2014). Besides,for men, not all chemotherapy drugs affect your ability to father a child. But some drugs can reduce the number of sperm and their motility to fertilise an egg. Chemotherapy drugs also can affect the nerves in the genital area. This can make it difficult to get or maintain an erection and it can affect the ejaculation process. Fertility problems from cancer treatment may be temporary or permanent. Some men regain the ability to produce sperm after treatment. This generally takes 1 to 3 years, but can sometimes take longer. Some men have an only partial recovery, with low sperm counts, and some men never recover sperm production.(Gaffan et al, 2003).

    Other than that, the usage of tobacco and alcohol is also one of the infertility risk factors for both men and women. Tobacco and alcohol have a range of short and long term health effects for both men and women. Alcohol has been shown to affect male and female infertility, but the level of consumption associated with risk is unclear. Women who abuse alcohol are having low chances of becoming pregnant. In men, alcohol can affect fertility by altering sperm count, size, shape, and motility. Regular heavy drinking can reduce female fertility by interrupting menstrual cycle and ovulation; causing changes to ovarian function, known as amenorrhea and anovulation. Besides, alcohol also will change the hormone levels of testosterone, estradiol and luteinizing hormone. In men, heavy drinking affects fertility by lowering testosterone levels, shrinking the testes, causing early ejaculation and changing the shape, size, and movement of healthy sperm. Chemicals such as nicotine, cyanide and carbon monoxide in cigarette smoke speed up the loss of eggs. Furthermore, maternal smoking increases the risk of low birth weight and birth defects and women who smoke reach menopause earlier than non-smokers. Heavy smoking (≥20 cigarettes per day) by fathers at the time of conception increases the child’s risk of childhood leukaemia and shortens reproductive lifespan of daughters. Male smokers can suffer decreased sperm quality with lower counts and motility and increased numbers of abnormally-shaped sperm. According to an article, more than one-third of male adults worldwide use tobacco and approximately 30% of women of reproductive age smoke cigarettes. (Andrea Sansone, 2018) 

       To conclude, both men and women can contribute infertility problems. They need to be aware about the risk factors that may cause them to get infertility problems. The risk factors were exposed to ensure that people who are experiencing the infertility problems can be remedied and seek timely medical intervention.To the people who face the infertility problems, they need to seek the doctors for help immediately at any time and never be shy to talk and discuss the issue. Early diagnosis of an infertility problem may improve health and increase the productivity of the patients. The doctors may refer the patients to the reproductive endocrinologist which is a doctor who specializes in infertility. Most important things are to know the infertility risk factors for men and women so that they can prevent themselves from all those risks . In order to prevent the infertility problems, several infertility risk factors for men and women need to be taken seriously such as menstrual disorder problem, the effect of chemotherapy treatment and the usage of tobacco and alcohol.

Warm up and Cooling Down

What is Warm up and Cool Down?

   Warm Up

    Basically warm up is exercise that we will do before do the main activity or sports mainly to avoid from injury. Warming up is a preparation for physical or a performance by exercising or practicing gently beforehand. Athletes and others usually warm up before stressing their muscles. It is widely believed to prepare the muscles for vigorous actions and to prevent muscle cramps and injury due to overexertion.

    Then, usually after we warm up, stretching are the things that must be do. Why stretching is important? it is because to make sure that our joint and tendon are well prepared to do vigorous exercise and avoid from injury. 

    There some issue that misleading or confuse which are firstly, people always think that stretching is a warm up. There are totally wrong because the main point from warm up is increase body temperature. So, stretching is not a warm up. we can do some exercise that can increase our heart rate and temperature to ensure our body is adapt and ready for main activity such as Star jump and others.

    Secondly, which one to do first? warm up or stretching? The answer is we must to do warm up first and then continue with stretching. This is because when the muscle are ready and the temperature increase, it will easily for us to do stretching. The tendon and ligament are ready to be stretched. If our muscle are not ready and still cool, it can cause injury and harm our ligament and tendon when we do stretching.

        Here some example of warm up that you can practice :

Cool Down

    First and foremost, Cooling down also known as limbering down or warming down done after a more intense activity to allow the body to gradually transition to a resting or near-resting state. In other words, it an exercise to make our body in normal temperature after doing vigorous activity.

    Besides, its depend on the intensity of the exercise, cooling down can involve a slow jog or walk. With lower intensities stretching can be used. Cooling down allows the heart rate to return to its resting rate. Anatomically, cool down also to avoid from our muscle from Delayed-Onset Muscle Soreness(DOMS) which is injury on muscle after doing workout or exercise.

 Here some example of doing Coll down :

Ways to gain an optimal health

3 important ways to gain an optimal health 

    Health is a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity. According to Craighospital.org, a person who enjoys optimal health can experience numbers of benefit including the ability to adapt and manage life experience and challenges, develop coping strategies for stress and the ability to relate to others assertively and flexibly. So, optimal health can be gained through the better sleep, eating balance favourite food intake and exercise regularly.

There are three important ways to gain an optimal health which is get an enough sleep, eating balance favourite food intake and do some exercise regularly as it can prevent someone to get diabetes or other chronic disease.

    First and foremost, better sleep serves multiple purposes that are essential to our brain and body. Sleep is crucial for memory consolidation, which is the process that maintains and strengthens your long-term memories. In addition, the researchers began the experiment by gathering 48 healthy men and women who had been averaging seven to eight hours of sleep per night. Hence, sleep requirements for everyone vary by category. For example, for infants that is 4 to 11 months needs 12 to 15 hours to sleep while younger adults which is 18 to 25 years old sleep range is 7 to 9 hours. “The time of night when you sleep makes a significant difference in terms of the structure and quality of your sleep” (Dr. Matt Walker, Nov 27, 2014, p.14)

    After that, you need to balance your favourite food intake. I know most of you like to eat your favourite food every day. Don’t worry, you do not have to stop eating your favourite food but you just need to follow my tips to gain an optimal health. First, you need to eat them less often. If you normally eat your favourite foods every day, try to cut back once a week or once a month. Next, you need to eat your favourite food in a smaller amount. If your favourite food is a chocolate bar, try to have a smaller size or only half a bar. After that, try a lower-calorie version. For example, if your macaroni and cheese recipe use whole milk, butter, and full-fat cheese, try remaking it with non-fat milk, less butter, light cream cheese, fresh spinach and tomatoes. Just remember to not increase your portion size. So now, you can enjoy your favourite food in a right way and become healthier.

    Then, Exercise regularly will helps keep you slim as well as other benefits. Moreover, A regular exercise routine boost stamina and that is mean you can eat more before you gain weight. With exercise, we can see a positively influenced risk factors for diabetes and heart disease by improving glycermic control and insulin resistance as well as lowering blood pressure. “Gordon B, Benson A. Resistance training improves metabolic health in type 2 diabetes: a systematic review. Diabetes Res Clin Pract.2008:83:157. It also has the best chance to influence aspects of physical self-esteem such as feeling about physical appearance or muscular strength. 

    In a nutshell, everyone needs to be concern about their optimal health. Optimal health will be gained by getting better sleep, eating a balance favourite food intake as well as regularly exercise. This can ensure that our body will be less risky to disease. There are also have many health promotions programs that exist to educate people in a community, school or corporate setting concerning ways to improve the health of individuals.

Autistic Children

Autism Spectrum Disorder

    Last year, I went to Banting Selangor because I am joining volunteer for the Community Service Responsibility (CSR) for my organization. During the Community Service Responsibility, what I can see that there are more than one type of disability children, but I am interested with autistic children because some of them can control their emotions. In my observation during the CSR, even though this kid is special, but they had been trained like a normal person and they can do a lot of thing but someone must assist them. 

    Do you know there are parents that questioning why did the child develop autism? It is a spectrum disorders, a spectrum that ranges. For instance, Aiman is 19 years old boy, He quite remarkably gifted in mathematic but then he got difficulty in communication because sometimes he will repeat the same thing. These days, one in 88 children will be diagnosed with autism and the statistic also slightly increase by years.

    As you guys can see, the graph shows that the increase of children that having autism. There are four important things that related with autistic children which are what is Autism Spectrum Disorder (ASD), symptoms, the other conditions of the children and the way to treated. So, my question is do you guys know what is exactly Autism Spectrum Disorder (ASD)?

    Autism Spectrum Disorder also called pervasive developmental disorders that range from more severe to the milder disorder. It also been characterized by problems in social interaction, problem in verbal and nonverbal communication and repetitive behaviors. Children with this disorder may also show a typical response to sensory experiences (NIMH, 2016). Autism spectrum disorders can often be detected in children as young as 1 to 3 years old age.

    When you guys know what the exactly meaning of Autism Spectrum Disorder, you guys could differentiate the children. For example, you guys could see the differences of children behavior because you guys already aware with definition of autism.

    Now, let us move on to the symptoms of autism spectrum disorder which is one the important things that you guys need to know. There are three symptoms which are social impairment, communication issues and repetitive and stereotyped behaviors.

 

    Firstly, social impairment characterizes by make little eye contact, tend to look, listen less to people in their environment and respond unusually. Secondly, communication issues characterize by fail or slow to respond to their name, learn to communicate using pictures or their own language and repeat words or phrase that they heard. Lastly, repetitive and stereotyped behaviors characterize by fascinating with moving objects or parts of object, have great interest in numbers, symbols or science topics and often do the best with routine in their daily activities and surrounding.

    Next, I already told you guys about the symptoms, now let us go to other points which are the other condition of ASD and how to treat them. So, for your information, autistic children also facing with others condition which are sensory problems, sleep problems, intellectual disability, and seizures. While there is no proven cure yet for ASD, treating them early using school-based program and getting proper medical care can reduce symptoms of ASD and can increase the ability to learn new skills

On the other hand, there are two early intervention which are verbal behavior and pivotal response training. So, what is verbal behavior and pivotal response training? Firstly, verbal behavior is focuses on teaching language that guide children from simple verbal behaviors to more functional communication skills and the second one is pivotal training response that aims to identifying pivotal skills which is self-management.

    Finally, It is a need that we must be aware about Autism which are the definition, symptoms, the others condition and how ASD been treated. If we do not aware about this, what will happened to the children? I will give you choice to think about it.

    Last but not least, I prepared some quotation from Leisa Hammett, a mother to the autism children. “Life is not about counting the losses and the lost expectations but rather swimming with as much grace as can be mustered in the joy of all of it”.

Vaccination, important or not?

Vaccination should be compulsory

    Who had getting the vaccination before this ? Either at the school or at the clinic ? So what I wanted to share is about the vaccination. Vaccination is one of the most effective ways to prevent diseases. A vaccine helps the body’s immune system to recognize and fight pathogens like viruses or bacteria which then keeps us safe from the diseases they cause.

    The issue that i want to highlight is parents use beliefs and religion to avoid giving their children having vaccination. Millions of Indonesia parents rejecting the immunisation for their children. It happend after the Indonesian Ulama Council (MUI) raised concerns since the vaccine was not labelled as halal. (New Straits Times, 9 April 2019).Such as, rejection to immunisation on religious ground is still strong especially in more conservative provinces such as Aceh, Sulawesi and the Riau Islands.

    Indeed, do you guys know, it is actually not only Indonesia that takes vaccination but the other country do the same thing such as United State, Europe, Singapore and also our lovely country Malaysia. Now, lets talk about the solution of this issues.

    Firstly, To improve body’s defense system. According to Dr Rakhee, that vaccine could give the immunisation to the body especially kid instead of the nutritious food. It also prevent from the diseases and compilations of death by giving the vaccination due the ages.

mahani@bh.com.my, M. I. (2018, April 27). Kepentingan Suntikan Vaksin. Retrieved from https://www.pressreader.com/malaysia/berita-harian-malaysia/20180427/281741270030724.

    Secondly, Approach parents about vaccine instead of asking them to choose the vaccine. (Dina Fine Maron, 2019). Professor Gretchen found in her research that an effective way to solve this issues is that more individuals will accept vaccine if they receive a message saying a flu shot appoinment has already been scheduled especailly the children at the school.

Maron, D. F. (2015, February 19). How to Get More Parents to Vaccinate Their Kids. Retrieved from https://www.scientificamerican.com/article/how-to-get-more-parents-to-vaccinate-their-kids/.

    Lastly, To make sure that all parents have access to accurate information about vaccines. There are rumors that said vaccine could cause autism but it’s wrong. With the rise of the internet, it has become easier for miss information to spread and once parents afraid, that can be hard. 

McCarthy, C. (2018, April 26). 3 ways to help get more children immunized. Retrieved from https://www.health.harvard.edu/blog/3-ways-to-help-get-more-children-immunized-2018042313731.

    Last but not least, Imagine that, one day you guys will be the parent that wanted your children to be healthy without any chronic diseases. So what you guys should do is please bring your children for having the vaccination. If you guys love your children plaese do so because the vaccination are important and got alot of benefits. I repeat again please think about your children future and  get the vaccinations.