Time to get fit...
Maintaining a 'keep fit' lifestyle doesn't have to mean slogging it out in a sweaty gym. Just boosting your levels of general daily activity will reap big rewards in improved health and energy.
Saturday, July 25, 2009
Dental health tips for over 50s
There is no truth in the rumour that tooth loss is an inevitable part of ageing. The majority of people now turn 50 with many, if not all, of their own teeth. Dentistry in the 2000s provides many effective ways to repair and replace your teeth and restore your appearance. Today, treatment concentrates on prevention of dental disease. This means that you can keep your teeth for life, and they no longer need to have large unsightly fillings.
It is most important to visit your dentist at recommended intervals which suit your dental condition and age, to screen for dental disease and more serious diseases of the mouth.
Tell your dentist about any general health problems and any medication you are taking as this may affect your dental health and treatment.
Nowadays, dental decay is often a problem for the mature adult. To prevent decay of the necks of the teeth near your gums, pay strict attention to tooth brushing (at least twice a day, especially after meals) and use dental floss between the teeth to remove plaque which causes gum disease.
In addition to using a fluoride toothpaste, your dentist may be able to recommend a special toothpaste for sensitive areas on your teeth.
A healthy, balanced diet with avoidance of sweet food and drink between meals is important to prevent the need for dental fillings or tooth loss.
Often, you will need advice from your dentist about dry mouth. If your mouth gets dry, lemon rind, an olive pit or a small object held in the mouth may stimulate the saliva. Sugarless chewing gum may also do this but do not suck lollies. If dry mouth persists, see your dentist.
Never place an aspirin or other painkiller against a sore tooth as this will burn the gum. These preparations are meant to be swallowed for pain relief. If in pain, see your dentist immediately.
A smear of petroleum jelly or similar preparation should be used if you experience persistently cracked lips. Apply a sunblock for outdoor activities.
If you have full dentures, clean your mouth and dentures thoroughly each day and have both checked by your dentist every few years.
It is most important to visit your dentist at recommended intervals which suit your dental condition and age, to screen for dental disease and more serious diseases of the mouth.
Tell your dentist about any general health problems and any medication you are taking as this may affect your dental health and treatment.
Nowadays, dental decay is often a problem for the mature adult. To prevent decay of the necks of the teeth near your gums, pay strict attention to tooth brushing (at least twice a day, especially after meals) and use dental floss between the teeth to remove plaque which causes gum disease.
In addition to using a fluoride toothpaste, your dentist may be able to recommend a special toothpaste for sensitive areas on your teeth.
A healthy, balanced diet with avoidance of sweet food and drink between meals is important to prevent the need for dental fillings or tooth loss.
Often, you will need advice from your dentist about dry mouth. If your mouth gets dry, lemon rind, an olive pit or a small object held in the mouth may stimulate the saliva. Sugarless chewing gum may also do this but do not suck lollies. If dry mouth persists, see your dentist.
Never place an aspirin or other painkiller against a sore tooth as this will burn the gum. These preparations are meant to be swallowed for pain relief. If in pain, see your dentist immediately.
A smear of petroleum jelly or similar preparation should be used if you experience persistently cracked lips. Apply a sunblock for outdoor activities.
If you have full dentures, clean your mouth and dentures thoroughly each day and have both checked by your dentist every few years.
Wednesday, July 15, 2009
NEEDLE CAN SAVE THE LIFE
True nor not, this is info........
NEEDLE CAN SAVE THE LIFE OF A STROKE PATIENT
From a Chinese Professor .
Keep a syringe or needle in your home to do this... It's amazing and an unconventional way of recovering from stroke, read it through it can help somebody one day.
This is amazing. Please keep this very handy. Excellent tips. Do take a minute to read this. You'll never know, ones life may depend on you.
My father was paralysed and later died from the result of a stroke. I wish I knew about this first aid before. When stroke strikes, the capillaries in the brain will gradually burst. When a stroke occurs, stay calm.
No matter where the victim is, do not move him/her. Because, if moved, the capillaries will burst..
Help the victim to sit up where he/she is to prevent him/her from falling over again and then the blood letting can begin .
If you have in your home an injection syringe that would be the best.
Otherwise, a sewing needle or a straight pin will do.
1. Place the needle/pin over fire to sterilize it and then use it to prick the tip of all ......10 fingers.
2. There are no specific acupuncture points, just prick about an mm from the fingernail.
3. Prick till blood comes out.
4. If blood does not start to drip, then squeeze with your fingers.
5. When all 10 digits is bleeding, wait a few minutes then the victim will regain consciousness.
6. If the victim's mouth is crooked , then pull on his ears until they are red.
7. Then prick each earlobe twice until two drops of blood comes from each earlobe.
After a few minutes the victim should regain consciousness.
Wait till the victim regains his normal state without any abnormal symptoms then take him to the hospital.
Otherwise, if he was taken in the ambulance in a hurry to the hospital, the bumpy trip will cause all the capillaries in his brain to burst.
If he could save his life, barely managing to walk, then it is by the grace of his ancestors. 'I learned about letting blood to save life from Chinese traditional doctor, Ha Bu Ting, who lives in Sun Juke.
Furthermore, I had practical experience with it. Therefore, I can say this method is 100% effective.
In 1979, I was teaching in Fung Gaap College in Tai Chung.
One afternoon, I was teaching a class when another teacher came running to my classroom and said in panting, 'Ms Liu, come quick, our supervisor has had a stroke !'. I immediately went to the 3rd floor. When I saw our supervisor, Mr. Chen Fu Tien, his colour was off, his speech was slurred , his mouth was crooked - all the symptoms of a stroke.
I immediately asked one of the practicum students to go to the pharmacy outside the school to buy a syringe, which I used to prick Mr. Chen's 10 fingers tips.
When all 10 fingers were bleeding (each with a pea-sized drop of blood), after a few minutes, Mr.Chen's face regained its colour and his eyes' spirit returned,
But his mouth was still crooked . So I pulled on his ears to fill them with blood . When his ears became red , I pricked his right earlobe twice to let out two drops of blood . When both earlobes had two drops of blood each , a miracle happened .
Within 3-5 minutes the shape of his mouth returned to normal and his speech became clear.
We let him rest for a while and have a cup of hot tea , then we helped him go down the stairs, drove him to Wei Wah Hospital . He rested one night and was released the next day to return to school to teach.. Everything worked normally. There were no ill after effects.
On the other hand, the usual stroke victim usually suffers Irreparable bursting of the brain capillaries on the way to the hospital. As a result, these victims never recover.' Therefore, stroke is the second cause of death. The lucky ones will stay alive but can remain paralysed for life.
It is such a horrible thing to happen in ones life.
If we can all remember this blood letting method and start the life saving process immediately, in a short time, the victim will be revived and regain 100% normality.
IF POSSIBLE PLEASE FORWARD THIS AFTER READING . YOU NEVER KNOW IT MAY HELP SAVE A LIFE FROM STROKE
NEEDLE CAN SAVE THE LIFE OF A STROKE PATIENT
From a Chinese Professor .
Keep a syringe or needle in your home to do this... It's amazing and an unconventional way of recovering from stroke, read it through it can help somebody one day.
This is amazing. Please keep this very handy. Excellent tips. Do take a minute to read this. You'll never know, ones life may depend on you.
My father was paralysed and later died from the result of a stroke. I wish I knew about this first aid before. When stroke strikes, the capillaries in the brain will gradually burst. When a stroke occurs, stay calm.
No matter where the victim is, do not move him/her. Because, if moved, the capillaries will burst..
Help the victim to sit up where he/she is to prevent him/her from falling over again and then the blood letting can begin .
If you have in your home an injection syringe that would be the best.
Otherwise, a sewing needle or a straight pin will do.
1. Place the needle/pin over fire to sterilize it and then use it to prick the tip of all ......10 fingers.
2. There are no specific acupuncture points, just prick about an mm from the fingernail.
3. Prick till blood comes out.
4. If blood does not start to drip, then squeeze with your fingers.
5. When all 10 digits is bleeding, wait a few minutes then the victim will regain consciousness.
6. If the victim's mouth is crooked , then pull on his ears until they are red.
7. Then prick each earlobe twice until two drops of blood comes from each earlobe.
After a few minutes the victim should regain consciousness.
Wait till the victim regains his normal state without any abnormal symptoms then take him to the hospital.
Otherwise, if he was taken in the ambulance in a hurry to the hospital, the bumpy trip will cause all the capillaries in his brain to burst.
If he could save his life, barely managing to walk, then it is by the grace of his ancestors. 'I learned about letting blood to save life from Chinese traditional doctor, Ha Bu Ting, who lives in Sun Juke.
Furthermore, I had practical experience with it. Therefore, I can say this method is 100% effective.
In 1979, I was teaching in Fung Gaap College in Tai Chung.
One afternoon, I was teaching a class when another teacher came running to my classroom and said in panting, 'Ms Liu, come quick, our supervisor has had a stroke !'. I immediately went to the 3rd floor. When I saw our supervisor, Mr. Chen Fu Tien, his colour was off, his speech was slurred , his mouth was crooked - all the symptoms of a stroke.
I immediately asked one of the practicum students to go to the pharmacy outside the school to buy a syringe, which I used to prick Mr. Chen's 10 fingers tips.
When all 10 fingers were bleeding (each with a pea-sized drop of blood), after a few minutes, Mr.Chen's face regained its colour and his eyes' spirit returned,
But his mouth was still crooked . So I pulled on his ears to fill them with blood . When his ears became red , I pricked his right earlobe twice to let out two drops of blood . When both earlobes had two drops of blood each , a miracle happened .
Within 3-5 minutes the shape of his mouth returned to normal and his speech became clear.
We let him rest for a while and have a cup of hot tea , then we helped him go down the stairs, drove him to Wei Wah Hospital . He rested one night and was released the next day to return to school to teach.. Everything worked normally. There were no ill after effects.
On the other hand, the usual stroke victim usually suffers Irreparable bursting of the brain capillaries on the way to the hospital. As a result, these victims never recover.' Therefore, stroke is the second cause of death. The lucky ones will stay alive but can remain paralysed for life.
It is such a horrible thing to happen in ones life.
If we can all remember this blood letting method and start the life saving process immediately, in a short time, the victim will be revived and regain 100% normality.
IF POSSIBLE PLEASE FORWARD THIS AFTER READING . YOU NEVER KNOW IT MAY HELP SAVE A LIFE FROM STROKE
Tuesday, July 14, 2009
10 Principles for Peaceful Life
1. Do Not Interfere In Others' Business Unless Asked:
Most of us create our own problems by interfering too often in others' affairs. We do so because somehow we have convinced ourselves that our way is the best way, our logic is the perfect logic and those who do not conform to our thinking must be criticized and steered to the right direction, i.e. our direction. This thinking denies the existence of individuality and consequently undermines the Intelligence and Creativity that is only attributed to Allah. Allah has created each one of us in a unique way. No two human beings can think or act in exactly the same way. All men or women act the way they do because Allah has made each one of us different, with different personalities. Be patient with one another, and mind your own business and you will keep your peace.
2. Forgive And Forget:
This is the most powerful aid to peace of mind, but also challenging to achieve. We often develop ill feelings inside our heart for the person who insult us or harm us. We nurture grievances resulting in loss of sleep, development of stomach ulcers, and high blood pressure. We further aggravate stress in ourselves by remembering, and reminding ourselves of the very persons that caused us harm. Get over this bad habit. Life is too short to waste in such trifles. Forgive, forget, and march on. Love flourishes in giving and forgiving.
3. Do Not Crave For Recognition:
This world is full of selfish people. They seldom praise anybody without selfish motives. They may praise you today because you are in power, but no sooner than you are powerless; they will forget your achievement and will start finding faults in you. Why do you wish to kill yourself in striving for their recognition? Do your duties ethically and sincerely, and only seek the pleasure of Allah through Salah and Ibadah.
4. Do Not Be Jealous:
We all have experienced how jealousy can disturb our peace of mind. You know that you work harder than your colleagues in the office, but sometimes they get promotions; you do not. You started a business several years ago, but you are not as successful as your neighbour whose business is only a one year old. There are several examples like these in everyday life. Should you be jealous? No. Remember, a person's life is shaped by their destiny, which becomes their reality. If you are destined to be rich, nothing in the world can stop you. And if you are destined to be poor, then no matter what you do, you will only be what you are destined to be. Nothing will be gained by blaming others for your misfortune. Jealousy will not get you anywhere; it will only take away your peace of mind.
5. Change Yourself:
If you try to change the environment single-handedly, the chances are you will fail. Instead, change yourself to suit your environment. As you do this, even the environment, which has been unfriendly to you, will mysteriously change and seem congenial and harmonious.
6. Endure What Cannot Be Cured:
Every day we face numerous inconveniences, ailments, irritations, and accidents that are beyond our control. If we cannot control them or change them, we must learn to put up with these things. We must learn to endure them cheerfully. Believe in yourself and you will gain in terms of patience, inner strength and will power.
7. Do Not Bite Off More Than You Can Chew:
We often tend to take more responsibilities than we are capable of. This is done to satisfy our ego. Know your limitations. Why take on additional loads that may create more worries? You cannot gain peace of mind by expanding your external activities. Reduce your material engagements and spend time in prayer, and introspection. It will prevent you from thinking of matters that upset you. An uncluttered mind is a peaceful mind.
8. Make Regular Dhikr:
Dhikr, the remembrance of Allah, calms the mind and gets rid of disturbing thoughts. Try it yourself. If you do tasbih, dhikr, whenever you are free, your mind will be at peace during the day. Your mind will not be easily disturbed as it was before. You may think that this will interfere with your daily work. On the contrary, this will increase your efficiency and you will be able to produce better results in less time.
9. Never Leave The Mind Vacant:
An empty mind is the devil's workshop. Keep your mind occupied in something positive, something worthwhile and negative thoughts will not plague your mind. Actively follow a hobby, something that holds your interest. You must decide what you value more: money or peace of mind. Your hobby, like social work or religious work, may not always earn you more money, but you will have a sense of fulfillment and achievement. Even when you are resting physically, occupy yourself in healthy reading or mental chanting of God's name.
10. Do Not Procrastinate And Never Regret:
Do not waste time in protracted wondering, "Should I or shouldn't I?" You can never plan enough because you can never fully anticipate all future happenings. Value your time and do the things that need to be done now. It does not matter if you fail the first time, so long as you don't leave it for tomorrow. You can learn from your mistakes and succeed the next time. Sitting back and worrying will lead to nothing. DO NOT REGRET. Whatever happened was destined to happen. Why cry over spilt milk?
Most of us create our own problems by interfering too often in others' affairs. We do so because somehow we have convinced ourselves that our way is the best way, our logic is the perfect logic and those who do not conform to our thinking must be criticized and steered to the right direction, i.e. our direction. This thinking denies the existence of individuality and consequently undermines the Intelligence and Creativity that is only attributed to Allah. Allah has created each one of us in a unique way. No two human beings can think or act in exactly the same way. All men or women act the way they do because Allah has made each one of us different, with different personalities. Be patient with one another, and mind your own business and you will keep your peace.
2. Forgive And Forget:
This is the most powerful aid to peace of mind, but also challenging to achieve. We often develop ill feelings inside our heart for the person who insult us or harm us. We nurture grievances resulting in loss of sleep, development of stomach ulcers, and high blood pressure. We further aggravate stress in ourselves by remembering, and reminding ourselves of the very persons that caused us harm. Get over this bad habit. Life is too short to waste in such trifles. Forgive, forget, and march on. Love flourishes in giving and forgiving.
3. Do Not Crave For Recognition:
This world is full of selfish people. They seldom praise anybody without selfish motives. They may praise you today because you are in power, but no sooner than you are powerless; they will forget your achievement and will start finding faults in you. Why do you wish to kill yourself in striving for their recognition? Do your duties ethically and sincerely, and only seek the pleasure of Allah through Salah and Ibadah.
4. Do Not Be Jealous:
We all have experienced how jealousy can disturb our peace of mind. You know that you work harder than your colleagues in the office, but sometimes they get promotions; you do not. You started a business several years ago, but you are not as successful as your neighbour whose business is only a one year old. There are several examples like these in everyday life. Should you be jealous? No. Remember, a person's life is shaped by their destiny, which becomes their reality. If you are destined to be rich, nothing in the world can stop you. And if you are destined to be poor, then no matter what you do, you will only be what you are destined to be. Nothing will be gained by blaming others for your misfortune. Jealousy will not get you anywhere; it will only take away your peace of mind.
5. Change Yourself:
If you try to change the environment single-handedly, the chances are you will fail. Instead, change yourself to suit your environment. As you do this, even the environment, which has been unfriendly to you, will mysteriously change and seem congenial and harmonious.
6. Endure What Cannot Be Cured:
Every day we face numerous inconveniences, ailments, irritations, and accidents that are beyond our control. If we cannot control them or change them, we must learn to put up with these things. We must learn to endure them cheerfully. Believe in yourself and you will gain in terms of patience, inner strength and will power.
7. Do Not Bite Off More Than You Can Chew:
We often tend to take more responsibilities than we are capable of. This is done to satisfy our ego. Know your limitations. Why take on additional loads that may create more worries? You cannot gain peace of mind by expanding your external activities. Reduce your material engagements and spend time in prayer, and introspection. It will prevent you from thinking of matters that upset you. An uncluttered mind is a peaceful mind.
8. Make Regular Dhikr:
Dhikr, the remembrance of Allah, calms the mind and gets rid of disturbing thoughts. Try it yourself. If you do tasbih, dhikr, whenever you are free, your mind will be at peace during the day. Your mind will not be easily disturbed as it was before. You may think that this will interfere with your daily work. On the contrary, this will increase your efficiency and you will be able to produce better results in less time.
9. Never Leave The Mind Vacant:
An empty mind is the devil's workshop. Keep your mind occupied in something positive, something worthwhile and negative thoughts will not plague your mind. Actively follow a hobby, something that holds your interest. You must decide what you value more: money or peace of mind. Your hobby, like social work or religious work, may not always earn you more money, but you will have a sense of fulfillment and achievement. Even when you are resting physically, occupy yourself in healthy reading or mental chanting of God's name.
10. Do Not Procrastinate And Never Regret:
Do not waste time in protracted wondering, "Should I or shouldn't I?" You can never plan enough because you can never fully anticipate all future happenings. Value your time and do the things that need to be done now. It does not matter if you fail the first time, so long as you don't leave it for tomorrow. You can learn from your mistakes and succeed the next time. Sitting back and worrying will lead to nothing. DO NOT REGRET. Whatever happened was destined to happen. Why cry over spilt milk?
Friday, June 19, 2009
Senaman usia emas
Oleh Ziauddin Sharuddin
(Sumber : Berita Harian - www.bharian.com.my)
USIA emas bagi kebanyakan orang bermakna tubuh menjadi lesu dan tidak bermaya serta tidak boleh berdiri lama kerana kaki sakit.
Bagaimanapun dari semasa ke semasa, laporan media massa mengenai perlumbaan berjalan kaki atau maraton yang turut disertai peserta veteran berusia 70 tahun, membuktikan anggapan itu tidak boleh diterima sepenuhnya.
Mengapa segelintir warga emas tetap cergas dan boleh menyertai kegiatan sukan yang bagi sesetengah orang muda pun tidak mampu dilakukan.
Ini yang menyebabkan mengekalkan keadaan fizikal dalam keadaan baik dengan membuat beberapa bentuk latihan senaman membolehkan sendi, tulang, otot, tendon dan ligamen manusia, lebih bersedia apabila memasuki usia emas.
Terdapat banyak bukti bahawa senaman yang dilakukan secara konsisten adalah ubat terbaik untuk mencegah menghidapi penyakit.
Antara keadaan yang sering dialami warga emas ialah masalah terjatuh yang menyebabkan kecederaan serius, terutama keretakan pergelangan tangan dan pangkal paha.
Ini yang menyebabkan senaman penting kerana kegiatan fizikal mengurangkan risiko terjatuh dengan menjadikan sendi terus berfungsi dengan baik serta memantapkan kekuatan, keseimbangan dan penyelarasan otot.
Selain memastikan terus berdikari dan bergerak tanpa masalah, senaman memperlahankan proses osteoporosis, suatu keadaan yang sering berlaku di kalangan wanita, berbanding lelaki yang menyebabkan tulang menjadi semakin nipis dan mudah patah.
Warga emas perlu cergas dan aktif, tetapi ini memerlukan tulang yang kuat untuk mengelakkan menghadapi masalah keretakan tulang apabila terjatuh.
Oleh itu, tidak menghairankan dalam perlumbaan berjalan kaki dan maraton, sama ada dalam negara atau luar negara, ada peserta warga emas berumur 70 tahun.
Warga emas yang ingin mengikuti jejak langkah segelintir rakan mereka yang istimewa ini tidak boleh memaksa diri kerana perbuatan itu membahayakan diri, apatah apabila sudah lama tidak aktif.
Bagaimanapun, ini tidak bermakna warga emas boleh menyerah kalah begitu saja kerana masih belum terlewat untuk memulakan program kecergasan terancang dengan perkara pertama perlu dilakukan ialah mendapatkan nasihat doktor.
Selepas mendapat lampu hijau doktor, senaman boleh dilakukan dengan berhati-hati. Perlu ingat bahawa pada usia lebih tua, tubuh tidak boleh dipaksa untuk melakukan aktiviti fizikal seperti yang diinginkan.
Sebagai permulaan, kegiatan seperti berjalan kaki dan berenang sesuai dilakukan, tetapi apa pun kegiatan yang dipilih, ia akan menyebabkan keadaan seperti kurang bernafas sedikit dan letih, tetapi bukan hingga termengah-mengah dan tubuh menjadi lembik.
Bekerja terlalu kuat dalam keadaan tubuh tidak cukup cergas membahayakan diri. Pendekatan terbaik adalah dengan meningkatkan kegiatan senaman secara beransur-ansur.
Sebagai contoh, jarak atau masa berjalan kaki boleh ditambah mengikut kemampuan diri dengan matlamat akhir ialah bersenam dalam tempoh 20 minit secara berterusan sekurang-kurang dua kali seminggu.
Apabila umur semakin meningkat, otot mengambil masa lebih lama untuk pulih daripada senaman. Kadang-kadang rasa kejang boleh berlaku dalam tempoh satu atau dua hari selepas senaman dan jika mengalami kecederaan, tempoh sembuh mengambil masa lebih lama.
Cara terbaik melakukan senaman ialah dengan menjadikan kegiatan ini sebagai sebahagian gaya hidup seperti berjalan kaki atau menunggang basikal menggantikan memandu kereta ke tempat berdekatan seperti kedai runcit dan jika menaiki bas, berhenti di perhentian yang jauh sedikit dari rumah.
Menggunakan tangga berbanding menaiki lif adalah senaman terbaik kerana jantung, paru-paru dan otot dikerah untuk bekerja.
Bagaimanapun, kegiatan ini tidak sesuai dilakukan jika simptom seperti sakit dada dan kesukaran bernafas atau lutut dan pangkal paha berasa sakit.
(Sumber : Berita Harian - www.bharian.com.my)
USIA emas bagi kebanyakan orang bermakna tubuh menjadi lesu dan tidak bermaya serta tidak boleh berdiri lama kerana kaki sakit.
Bagaimanapun dari semasa ke semasa, laporan media massa mengenai perlumbaan berjalan kaki atau maraton yang turut disertai peserta veteran berusia 70 tahun, membuktikan anggapan itu tidak boleh diterima sepenuhnya.
Mengapa segelintir warga emas tetap cergas dan boleh menyertai kegiatan sukan yang bagi sesetengah orang muda pun tidak mampu dilakukan.
Ini yang menyebabkan mengekalkan keadaan fizikal dalam keadaan baik dengan membuat beberapa bentuk latihan senaman membolehkan sendi, tulang, otot, tendon dan ligamen manusia, lebih bersedia apabila memasuki usia emas.
Terdapat banyak bukti bahawa senaman yang dilakukan secara konsisten adalah ubat terbaik untuk mencegah menghidapi penyakit.
Antara keadaan yang sering dialami warga emas ialah masalah terjatuh yang menyebabkan kecederaan serius, terutama keretakan pergelangan tangan dan pangkal paha.
Ini yang menyebabkan senaman penting kerana kegiatan fizikal mengurangkan risiko terjatuh dengan menjadikan sendi terus berfungsi dengan baik serta memantapkan kekuatan, keseimbangan dan penyelarasan otot.
Selain memastikan terus berdikari dan bergerak tanpa masalah, senaman memperlahankan proses osteoporosis, suatu keadaan yang sering berlaku di kalangan wanita, berbanding lelaki yang menyebabkan tulang menjadi semakin nipis dan mudah patah.
Warga emas perlu cergas dan aktif, tetapi ini memerlukan tulang yang kuat untuk mengelakkan menghadapi masalah keretakan tulang apabila terjatuh.
Oleh itu, tidak menghairankan dalam perlumbaan berjalan kaki dan maraton, sama ada dalam negara atau luar negara, ada peserta warga emas berumur 70 tahun.
Warga emas yang ingin mengikuti jejak langkah segelintir rakan mereka yang istimewa ini tidak boleh memaksa diri kerana perbuatan itu membahayakan diri, apatah apabila sudah lama tidak aktif.
Bagaimanapun, ini tidak bermakna warga emas boleh menyerah kalah begitu saja kerana masih belum terlewat untuk memulakan program kecergasan terancang dengan perkara pertama perlu dilakukan ialah mendapatkan nasihat doktor.
Selepas mendapat lampu hijau doktor, senaman boleh dilakukan dengan berhati-hati. Perlu ingat bahawa pada usia lebih tua, tubuh tidak boleh dipaksa untuk melakukan aktiviti fizikal seperti yang diinginkan.
Sebagai permulaan, kegiatan seperti berjalan kaki dan berenang sesuai dilakukan, tetapi apa pun kegiatan yang dipilih, ia akan menyebabkan keadaan seperti kurang bernafas sedikit dan letih, tetapi bukan hingga termengah-mengah dan tubuh menjadi lembik.
Bekerja terlalu kuat dalam keadaan tubuh tidak cukup cergas membahayakan diri. Pendekatan terbaik adalah dengan meningkatkan kegiatan senaman secara beransur-ansur.
Sebagai contoh, jarak atau masa berjalan kaki boleh ditambah mengikut kemampuan diri dengan matlamat akhir ialah bersenam dalam tempoh 20 minit secara berterusan sekurang-kurang dua kali seminggu.
Apabila umur semakin meningkat, otot mengambil masa lebih lama untuk pulih daripada senaman. Kadang-kadang rasa kejang boleh berlaku dalam tempoh satu atau dua hari selepas senaman dan jika mengalami kecederaan, tempoh sembuh mengambil masa lebih lama.
Cara terbaik melakukan senaman ialah dengan menjadikan kegiatan ini sebagai sebahagian gaya hidup seperti berjalan kaki atau menunggang basikal menggantikan memandu kereta ke tempat berdekatan seperti kedai runcit dan jika menaiki bas, berhenti di perhentian yang jauh sedikit dari rumah.
Menggunakan tangga berbanding menaiki lif adalah senaman terbaik kerana jantung, paru-paru dan otot dikerah untuk bekerja.
Bagaimanapun, kegiatan ini tidak sesuai dilakukan jika simptom seperti sakit dada dan kesukaran bernafas atau lutut dan pangkal paha berasa sakit.
Kolesterol
Kolesterol ialah bahan berlemak (lipid) yang merupakan sebahagian daripada membran luar sel dalam badan haiwan. Ia juga ditemui dalam edaran darah manusia. Dua sumber utama kolesterol dalam darah diperoleh daripada pemakanan dan pengeluaran hati.
Kolesterol pemakanan datang daripada daging, ayam, ikan dan produk tenusu. Selepas makan, kolesterol diserap oleh usus ke dalam peredaran darah dan diselaputi oleh protein. Kolesterol bersalut protein ni dipanggil chylomicron.
Hati mampu menyingkirkan kolesterol daripada peredaran darah dan juga menghasilkan kolesterol serta merembeskan kolesterol ke dalam peredaran darah. Selepas makan, hati mengeluarkan chylomicron daripada peredaran darah. Di antara waktu makan, hati menghasilkan dan merembeskan kolesterol kembali ke dalam peredaran darah.
Kolesterol tidak boleh larut dalam darah kecuali jika ia bergabung dengan protein khas yang dipanggil lipoprotein. Kolesterol yang dirembeskan oleh hati ke dalam darah boleh bergabung dengan lipoprotein ketumpatan amat rendah (VLDL) atau lipoprotein ketumpatan tinggi (HDL).
Kolesterol LDL yang terhasil daripada metabolisme kolesterol VLDL dalam aliran darah, dikenali sebagai kolesterol ‘jahat’ manakala kolesterol HDL dikenali sebagai kolesterol baik.
Kolestrol penyebab serangan jantung
Seseorang individu terdedah kepada serangan jantung bila dia mempunyai kolesterol LDL yang lebih tinggi daripada kolesterol HDL.
Lipoprotein LDL menyebabkan kolesterol melekat pada dinding arteri, menyebabkan pembentukan bahan keras dan tebal yang dipanggil plak kolesterol. Lama-kelamaan, plak kolesterol menyebabkan dinding arteri menebal dan saluran arteri semakin sempit, satu proses yang dipanggil atherosclerosis.
Arteri koronari membekalkan darah dan oksigen kepada otot jantung. Bila arteri koronari menyempit disebabkan atherosclerosis, ia tidak mampu membekalkan darah dan oksigen secukupnya kepada otot jantung. Kekurangan oksigen ke otot jantung menyebabkan dada sakit, juga ketulan darah dalam arteri yang menyebabkan saluran itu tersumbat dan membawa kepada kematian otot jantung (serangan jantung).
Zarah kolesterol HDL menghalang proses atherosclerosis dengan menarik kolesterol daripada dinding arteri dan menyingkirkannya melalui hati, untuk dibuang menerusi hempedu. Ia juga mengganggu pengumpulan kolesterol pada dinding arteri oleh zarah kolesterol LDL. Dari Wikipedia Bahasa Melayu, ensiklopedia bebas
Kolesterol pemakanan datang daripada daging, ayam, ikan dan produk tenusu. Selepas makan, kolesterol diserap oleh usus ke dalam peredaran darah dan diselaputi oleh protein. Kolesterol bersalut protein ni dipanggil chylomicron.
Hati mampu menyingkirkan kolesterol daripada peredaran darah dan juga menghasilkan kolesterol serta merembeskan kolesterol ke dalam peredaran darah. Selepas makan, hati mengeluarkan chylomicron daripada peredaran darah. Di antara waktu makan, hati menghasilkan dan merembeskan kolesterol kembali ke dalam peredaran darah.
Kolesterol tidak boleh larut dalam darah kecuali jika ia bergabung dengan protein khas yang dipanggil lipoprotein. Kolesterol yang dirembeskan oleh hati ke dalam darah boleh bergabung dengan lipoprotein ketumpatan amat rendah (VLDL) atau lipoprotein ketumpatan tinggi (HDL).
Kolesterol LDL yang terhasil daripada metabolisme kolesterol VLDL dalam aliran darah, dikenali sebagai kolesterol ‘jahat’ manakala kolesterol HDL dikenali sebagai kolesterol baik.
Kolestrol penyebab serangan jantung
Seseorang individu terdedah kepada serangan jantung bila dia mempunyai kolesterol LDL yang lebih tinggi daripada kolesterol HDL.
Lipoprotein LDL menyebabkan kolesterol melekat pada dinding arteri, menyebabkan pembentukan bahan keras dan tebal yang dipanggil plak kolesterol. Lama-kelamaan, plak kolesterol menyebabkan dinding arteri menebal dan saluran arteri semakin sempit, satu proses yang dipanggil atherosclerosis.
Arteri koronari membekalkan darah dan oksigen kepada otot jantung. Bila arteri koronari menyempit disebabkan atherosclerosis, ia tidak mampu membekalkan darah dan oksigen secukupnya kepada otot jantung. Kekurangan oksigen ke otot jantung menyebabkan dada sakit, juga ketulan darah dalam arteri yang menyebabkan saluran itu tersumbat dan membawa kepada kematian otot jantung (serangan jantung).
Zarah kolesterol HDL menghalang proses atherosclerosis dengan menarik kolesterol daripada dinding arteri dan menyingkirkannya melalui hati, untuk dibuang menerusi hempedu. Ia juga mengganggu pengumpulan kolesterol pada dinding arteri oleh zarah kolesterol LDL. Dari Wikipedia Bahasa Melayu, ensiklopedia bebas
MAKANAN TURUNKAN KADAR KOLESTEROL
Bagi yang ingin menghindari masalah kolesterol ada baiknya jika anda mula mempertimbangkan makanan sihat antikolesterol. Berikut disenaraikan beberapa makanan terbaik yang boleh membantu menurunkan kadar kolesterol dan melindungi serta pembuluh darah anda.
Bubur gandum dan oat.
Oat mengandungi serat larut (soluble fiber) yang boleh menurunkan kolesterol tidak baik (LDL) anda. Soluble fiber juga boleh ditemui pada makanan lain seperti kacang buncis, epal, buah pir, barli dan buah prun. Serat yang larut diyakini mampu menurunkan penyerapan kolesterol dalam proses pencernaan anda. Mengambil 10 gram lebih serat larut setiap hari dapat menurunkan kadar LDL. Setiap 1 ½ cawan oat yang anda makan mengandungi 6 gram serat. Jika anda tambahkan buah-buahan seperti pisang, anda menambah 4 gram lebih serat.
Walnut, badam dan jenis-jenisnya
Pelbagai kajian menunjukkan walnut boleh menurunkan kolesterol dalam darah. Kacang ini mengandungi banyak asid lemak tak tepu (polysaturated fatty acids) yang dapat membuat pembuluh darah tetap sihat dan elastik. Kacang badam juga memiliki kebaikan yang tidak jauh berbeza. Penurunan kolesterol boleh anda rasakan selepas mengamalkan pemakanannya selama empat minggu.
Diet untuk menurunkan kolesterol dengan 20 peratus sumber kalori berasal dari walnut dikatakan dapat menurunkan kadar kolesterol LDL sehingga 12 peratus. Kekacang umumnya berkalori tinggi. Hanya dengan segenggam kekacang yang tidak melebihi 57 gram cukup memberi kebaikan untuk anda. Namun, harus anda ingat, jika anda mengambilnya dengan makanan lain, jangan berlebihan. Makan berlebihan boleh membuat anda kegemukan dan meningkatkan risiko serangan jantung.
Ikan dan asid lemak Omega-3
Banyak kajian yang dilakukan berkenaan dengan asid lemak omega-3 mengatakan bahawa ia mampu menurunkan kolesterol dalam badan. Asid lemak omega-3 mengatakan bahawa ia mampu menurunkan kolesterol dalam badan. Asid lemak omega-3 juga membantu jantung dengan pelbagai cara seperti menurunkan tekanan darah dan menekan risiko pembekuan darah. Pada pesakit yang sudah mengalami serangan jantung, minyak ikan atau asid lemak omega-3 dikatakan berkait secara signifikan dengan penurunan risiko kematian mendadak.
Para doktor biasanya menyarankan memakan ikan minimum dua kali seminggu. Antara sumber makanan yang kaya dengan omega-3 adalah seperti ikan makarel, ikan herring, sardine, tuna albacore dan tuna. Perlu diingati untuk mempertahankan faedah ikan bagi kesihatan, sebaiknya ikan dipanggang atau dibakar di dalam oven.
Minyak Zaitun.
Minyak zaitun mengandungi campuran antioksidan yang berpotensi untuk menekan kolesterol tanpa mengganggu kadar kolesterol baik (HDL) anda. Badan FDA menyarankan agar kita mengambil sekitar 23 gram minyak zaitun setiap hari untuk menjaga jantung agar tetap sihat. Cara terbaik menambah minyak zaitun di dalam menu anda adalah dengan mencampurkannya dengan sayuran, perencah basah atau mencampurkannya dengan cuka sebagai pelengkap salad. Anda juga boleh menyapu sedikit pada daging sebagai pengganti mentega.
Beberapa kajian menyarankan bahawa kesan minyak zaitun dalam penurunan kolesterol adalah lebih besar jika anda menggunakan minyak zaitun tulin. Minyak jenis ini tidak melalui proses pengolahan dan penambahan zat kimia yang diyakini mengandungi lebih banyak antioksidan yang menyihatkan.
Majalah Mingguan Wanita, Kelab diet, Bil:1289, 01-07 Ogos 2008, m/s 46.
Kelolaan Khairun Nisa Ishak.
Bubur gandum dan oat.
Oat mengandungi serat larut (soluble fiber) yang boleh menurunkan kolesterol tidak baik (LDL) anda. Soluble fiber juga boleh ditemui pada makanan lain seperti kacang buncis, epal, buah pir, barli dan buah prun. Serat yang larut diyakini mampu menurunkan penyerapan kolesterol dalam proses pencernaan anda. Mengambil 10 gram lebih serat larut setiap hari dapat menurunkan kadar LDL. Setiap 1 ½ cawan oat yang anda makan mengandungi 6 gram serat. Jika anda tambahkan buah-buahan seperti pisang, anda menambah 4 gram lebih serat.
Walnut, badam dan jenis-jenisnya
Pelbagai kajian menunjukkan walnut boleh menurunkan kolesterol dalam darah. Kacang ini mengandungi banyak asid lemak tak tepu (polysaturated fatty acids) yang dapat membuat pembuluh darah tetap sihat dan elastik. Kacang badam juga memiliki kebaikan yang tidak jauh berbeza. Penurunan kolesterol boleh anda rasakan selepas mengamalkan pemakanannya selama empat minggu.
Diet untuk menurunkan kolesterol dengan 20 peratus sumber kalori berasal dari walnut dikatakan dapat menurunkan kadar kolesterol LDL sehingga 12 peratus. Kekacang umumnya berkalori tinggi. Hanya dengan segenggam kekacang yang tidak melebihi 57 gram cukup memberi kebaikan untuk anda. Namun, harus anda ingat, jika anda mengambilnya dengan makanan lain, jangan berlebihan. Makan berlebihan boleh membuat anda kegemukan dan meningkatkan risiko serangan jantung.
Ikan dan asid lemak Omega-3
Banyak kajian yang dilakukan berkenaan dengan asid lemak omega-3 mengatakan bahawa ia mampu menurunkan kolesterol dalam badan. Asid lemak omega-3 mengatakan bahawa ia mampu menurunkan kolesterol dalam badan. Asid lemak omega-3 juga membantu jantung dengan pelbagai cara seperti menurunkan tekanan darah dan menekan risiko pembekuan darah. Pada pesakit yang sudah mengalami serangan jantung, minyak ikan atau asid lemak omega-3 dikatakan berkait secara signifikan dengan penurunan risiko kematian mendadak.
Para doktor biasanya menyarankan memakan ikan minimum dua kali seminggu. Antara sumber makanan yang kaya dengan omega-3 adalah seperti ikan makarel, ikan herring, sardine, tuna albacore dan tuna. Perlu diingati untuk mempertahankan faedah ikan bagi kesihatan, sebaiknya ikan dipanggang atau dibakar di dalam oven.
Minyak Zaitun.
Minyak zaitun mengandungi campuran antioksidan yang berpotensi untuk menekan kolesterol tanpa mengganggu kadar kolesterol baik (HDL) anda. Badan FDA menyarankan agar kita mengambil sekitar 23 gram minyak zaitun setiap hari untuk menjaga jantung agar tetap sihat. Cara terbaik menambah minyak zaitun di dalam menu anda adalah dengan mencampurkannya dengan sayuran, perencah basah atau mencampurkannya dengan cuka sebagai pelengkap salad. Anda juga boleh menyapu sedikit pada daging sebagai pengganti mentega.
Beberapa kajian menyarankan bahawa kesan minyak zaitun dalam penurunan kolesterol adalah lebih besar jika anda menggunakan minyak zaitun tulin. Minyak jenis ini tidak melalui proses pengolahan dan penambahan zat kimia yang diyakini mengandungi lebih banyak antioksidan yang menyihatkan.
Majalah Mingguan Wanita, Kelab diet, Bil:1289, 01-07 Ogos 2008, m/s 46.
Kelolaan Khairun Nisa Ishak.
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