EATING RIGHT: BE ON THE RIGHT TRACK OF DIET DURING THIS RAMADAN

Ramadan is the ninth month of the Islamic calendar and Muslims fast daily from dawn to dusk throughout the month. During this fasting period, health problems may emerge as a result of excessive food intake and unbalanced diet. Food abstinence will also slow down your metabolism in a response to conserve energy.

"Eat slow digesting food and fiber-rich food"

Below are some simple guidelines to ensure your diet remains balanced and healthy during this Ramadan.

Maintain a well-balanced diet

It is important to eat a wide variety of food to make sure that you get all the nutrients needed. To do so, consume the right proportions from various food groups such as meat, vegetables, beans, fruits, bread / cereal, milk and dairy products.

Meat is a good source of protein and minerals. Vegetables and beans are relatively low in calories and contribute to our daily fiber intake. Dairy products are good sources of protein and calcium which are essential for maintenance of body tissues while bread / cereal are a good source of energy, provide minerals and dietary fiber. Due to the long hours of fasting, you should also eat slow digesting food and fiber-rich food in order to have a sustained amount of energy throughout the day. These include wheat, oats, beans, grains and seeds.

Chew your food slowly and do not over eat as this will burden the digestive system and makes you feel sluggish.

Avoid unhealthy food

Avoid eating very spicy food or fried food that may cause indigestion and health problems. Take less salty food as they will lead to dehydration. Also, reduce intake of sweet and sugary food as such food will turn into fat and causes weight gain that may lead to other health problems. Although it may be difficult to completely avoid these unhealthy food, it is wise to eat them in moderation.

Drink sufficient fluid

It is essential to have sufficient intake of fluids daily to avoid dehydration. Water is one of the best sources of fluid for your body. Other fluids such as milk and juices can contribute to your daily fluid intake. Drinking juices also help to maintain water and mineral balance in your body and the sugars they contain are sufficient to give energy. However, limit your intake of caffeinated drinks such as coffee and tea that causes dehydration.

Exercise

During the fasting period, it may be difficult to pursue your regular exercise, however it is not necessary that you stop completely. Physical activities help to boost energy and accelerates metabolic rate. It is good to at least perform some kind of light exercise and movement that will not lead to excessive sweating and dehydration, such as stretching or walking in order to maintain your body weight and reduce stress.

Intake of a balanced diet is critical to maintain good health and with the right approach, you can attain the full benefits of Ramadan.

HAND, FOOT AND MOUTH DISEASE

Hand, Foot and Mouth Disease (HFMD) is a common illness of infants and children featuring mouth sores, fever and rash caused by a virus. It is usually a mild, self-limiting illness but can be more serious in some children. Let's read on to understand more and know how you can prevent and control the spread of this disease.

"A person is most contagious during the first week of the illness"

HFMD most often occurs in children under 10 years old but can also occur in older children and adults. It is caused by a number of enteroviruses in the family Picornaviridae. One such virus is enterovirus 71. HFMD is not to be confused with foot-and-mouth disease, which is a disease affecting sheep, cattle and swine which is unrelated to HFMD.

Symptoms of HFMD

HFMD begins with a mild fever, poor appetite, feeling sick and frequently a sore throat. One or 2 days after the fever begins, painful sores develop in the mouth. They begin as small red spots that blister and then often become ulcers. They are usually located on the tongue, gums and inside of the cheeks. The skin rash develops over 1 to 2 days with flat or raised red spots, some with blisters on the palms of the hand and the soles of the feet. A person with HFMD may have only the rash or the mouth ulcers.

The usual period from infection to onset of symptoms ("incubation period") is 3 to 7 days. Fever is often the first symptom of HFMD followed by blister/rash.

Is HFMD contagious?

Yes, HFMD is moderately contagious. It is usually spread by person to person contact with nose and throat discharges, saliva, fluid from blisters or the stool of infected persons. A person is most contagious during the first week of the illness. HFMD is not transmitted to or from pets or other animals.

Treatment

There is no specific treatment available for this infection. Treatment given is usually to provide relief from fever, aches or pain from the sores.

Prevent and control the spread of this disease by:

Practising good hand washing techniques, especially after using the toilet, changing diapers or handling other stool-soiled material. Cleaning and disinfecting contaminated items and surfaces using diluted solution of chlorine-containing bleach. Daily examine children for HFMD. Covering the mouth and nose when coughing or sneezing. Washing toys and other surfaces that have saliva on them. Excluding children with HFMD from schools or childcare facilities until the child feels well.

CHRONIC LIFESTYLE DISEASES

Critics say little is being done to tackle Asia's biggest killers such as cancer, diabetes, respiratory and heart disease. It is predicted that globally, deaths from Chronic 'Lifestyle Diseases' will increase by 77% between 1990 and 2020 and that most of these deaths will occur in the developing regions of the world. The causes of this dramatic health shift are mainly from sedentary jobs, poor diet, smoking and alcohol. These conditions not only cause enormous human suffering, they threaten the economies of many countries as they impact on the older and experienced members of the workforce.

"Eat more fruits and vegetables"

Definition of Chronic 'Lifestyle Diseases'

Chronic diseases of lifestyle are a group of diseases that share similar risk factors as a result of exposure, over many decades, to unhealthy diets, smoking, lack of exercise and possibly stress.

The major risk factors include high blood pressure, tobacco addiction, high blood cholesterol, diabetes and obesity. These results in various disease processes such as strokes, heart attacks, tobacco- and nutrition-induced cancers, chronic bronchitis, emphysema and many others that culminate in high mortality and morbidity rates.

Internationally, these diseases are also called 'noncommunicable diseases' or 'degenerative diseases'.

Extent of Chronic 'Lifestyle Diseases'

Many of the chronic disease risks, and the diseases themselves, overlap.

Heart attacks and strokes kill about 12 million people every year. 3.9 million people die annually from hypertensive and other heart conditions. An estimated 177 million people are affected by diabetes, the majority by type 2 diabetes. Two-thirds live in the developing world. More than one billion adults worldwide are overweight, and at least 300 million of these are clinically obese. Up to 80% of cases of coronary heart disease, 90% of type 2 diabetes cases, and one-third of cancers is because of unhealthy diet, less physical activity and smoking.

The Causes of Chronic 'Lifestyle Diseases'

People worldwide are consuming more foods that are energy-dense - high in sugar and/or saturated fats - or excessively salty. Nutrition transition and increasingly sedentary behaviour is occurring at a much faster pace in developing countries than was the case for developed. Chronic diseases are becoming increasingly prevalent in many of the poorest developing countries.

How to Overcome Chronic 'Lifestyle Diseases'

Established scientific evidence suggests there are major health benefits in:

Eating more fruits and vegetables, as well as nuts and whole grains. Daily physical activity can also help reduce osteoporosis and falls among older people. Moving from saturated animal fats to unsaturated vegetable oil-based fats. Cutting the amount of fatty, salty and sugary foods in the diet. Maintaining a normal body weight. Stop smoking. Optimal and healthier diet is very important. Well established, daily moderate-intensity physical activity is an important determinant for good health because it helps lower blood pressure, reduces body fat and improves glucose metabolism.

QUIT SMOKING

Smoking is a major public health problem. It affects a person's health in many serious ways, having both immediate and long term ill effects on your quality of life.

"Smoking raises your risk of certain cancers"

Effects of smoking

Cigarette smoke is a complex mixture of chemicals produced by the burning of tobacco and the additives. Smoking raises blood pressure and heart rate. This puts you at a much higher risk of having a heart attack and can cause strokes. In chronic smokers this can cause heart disease.

Smoking also raises your risk of certain cancers. These can be lung cancer, stomach cancer, throat cancer, oral cancer and many more.

Effects on Pregnant Women

Smoking during pregnancy is a risky move. It can cause serious health problems for both mothers and babies.

Sudden Infant Death Syndrome: Women who smoke during pregnancy expose their babies to Sudden Infant Death Syndrome as these babies are more likely to die from the harmful effects of smoking.

Stillbirth: Smoking has repeatedly been associated with risk of stillbirth. Smoking cigarettes or breathing in somebody else's smoke reduces the amount of oxygen in your blood stream. Your baby gets its oxygen supply from your blood, so less oxygen in your blood deprives your baby of oxygen essential for growth and development.

Low birth weight of the baby: The more a pregnant woman smokes, the greater her risk of having a low birth weight baby. Low birth weight can lead to many complications. Being born too small is the major cause of infant illness and newborn death.

Respiratory Infections: Your baby is more likely to have asthma and other respiratory diseases if you expose your baby to smoking or second hand smoke.

Premature birth: Smoking during pregnancy can lead to premature birth. The child can have underdeveloped bone structure and maturity level mentally. The baby can be deformed, with retarded brain functions and have problems during their learning period. It can also result in death of the newborn.

Miscarriage: It is known that mothers who smoke are at a greater risk of miscarriage if they continue to smoke during pregnancy. Since passive smoke is also dangerous, make sure no one in your household smokes during the pregnancy.

Methods to quit

Most people who quit smoking use a combination of quit methods. You will need to find the combination of methods that works best for you. Here are some quit methods.

Cold Turkey Cold turkey is the term used to describe quitting smoking with no help from quit aids of any sort. With this method, individuals abruptly stop smoking cigarettes. It is simple, self-managed and low cost. Withdrawal symptoms may be severe for some people, especially if they have been smoking a brand of cigarette with a high nicotine level.

Gradual Reduction A slow gradual reduction in the number of cigarettes you smoke over time is a method that you may try. Try smoking only half the cigarette, waiting an hour longer each day before lighting up your first cigarette or smoking only during odd or even hours.

Nicotine Replacement Therapy (NRT) NRT refers to a number of quitting aids that ease withdrawal symptoms by delivering nicotine to your body in amounts you can regulate. There are several forms of nicotine replacement available such as patches, gums, lozenges, nasal spray and inhalers. Over time, you can reduce the nicotine dose, thus weaning your body from the addiction. Using these products helps reduce the cravings for cigarettes and the withdrawal symptoms associated with quitting. NRT is much safer than smoking but if you have a medical condition, any health worries or are pregnant, it is important that you consult your doctor first.

Atropine and Scopolamine Combination Therapy Some smoking cessation clinics offer a program using shots of the drugs atropine and scopolamine. You might want to talk to your physician or doctor before using this therapy as they may not be suitable for everyone. If you have chronic medical problems, take certain medications or are pregnant, then you shouldn’t use this therapy.

Hypnosis and acupuncture Not everyone wants to take medicines to help them quit smoking. Techniques such as hypnosis and acupuncture may help some smokers to quit.

Quitting smoking can be really hard, but it is one of the best things you can do for your health!

HOW TO PREVENT DENGUE FEVER

Dengue fever has become a major public health concern in recent decades. With dengue cases on the rise in the country, it is important to know more about dengue fever and how to protect yourself against aedes mosquitoes.

"Dengue is only spread through the bite of an infected mosquito."

What is Dengue fever and how is it transmitted?

Dengue fever is one of the most common mosquito-borne viral disease of humans. Dengue fever mostly occurs in the tropical and sub-tropical areas of the world. Outbreaks of dengue fever usually occur in the rainy season.

Dengue viruses are transmitted to humans through the bites of a striped Aedes aegypti mosquito that has previously bitten an infected person. Dengue does not spread directly from person to person. It is only spread through the bite of an infected mosquito.

The disease itself is rarely fatal, but a more serious complication, Dengue Hemorrhagic Fever is far more dangerous. Dengue Hemorrhagic Fever is a more severe and potentially deadly form of the disease in which bleeding and sometimes shock occurs. It can be fatal if unrecognised and not properly treated.

What are the signs and symptoms?

After being bitten by a mosquito carrying the virus, the incubation period ranges from three to fifteen (usually five to eight) days before the signs and symptoms of dengue appear. The signs and symptoms may vary, depending on the form of the disease.

Dengue fever signs and symptoms typically include high fever, severe headache, chills, red eyes and pain behind the eyes, severe muscle and joint pain, nausea and vomiting, backache and rash. Most people who develop dengue fever recover completely within two weeks. However, some may go through several weeks of feeling tired and/or depressed.

Symptoms of Dengue Hemorrhagic Fever initially may be indistinguishable from dengue fever, but the hemorrhagic form of dengue fever is more severe and is associated with loss of appetite, vomiting, high fever, headache and abdominal pain, progressing to faintness and generalized bleeding. Circulatory failure and shock may occur, which if untreated, can result in death.

What is the treatment?

There is no specific medication for treatment of a dengue infection. Consult your doctor immediately if you suspect that you have symptoms suggestive of dengue, especially if you have been in an area where dengue is known to occur. Rest and fluid intake for adequate hydration are important to help alleviate the illness.

Dengue Hemorrhagic Fever may be effectively treated by fluid replacement therapy if an early clinical diagnosis is made. Hospitalisation is frequently required in order to adequately manage Dengue Hemorrhagic Fever.

Prevention and Control

At present, there is no vaccine for preventing dengue. Therefore, the best preventive measure is to combat the mosquitoes.

Removal of stagnant water is the best way to mosquito elimination. Items that collect rainwater or are used to store water should be covered or properly discarded. Get rid of sources or areas where mosquitoes breed, such as standing water in flower pots, tins, bottles or discarded tires. Mosquitoes breed easily in any source of standing water. Appropriate insecticides, such as larvicide's can be added to water containers. The insecticides can prevent mosquitoes breeding for several weeks. However, they must be re-applied as per directions. Always clean and check drains to ensure they are not blocked especially during the rainy season. Top up uneven surfaces of the floor to prevent water from accumulating.

In addition to the above, here are some ways to help prevent the mosquitoes being attracted to human prey.

Wear loose, light coloured clothing that covers the whole body, as mosquitoes are attracted to dark colours and find it difficult to bite through loose clothes than tight fitting clothes. Apply mosquito repellents. Sleep under mosquito nets or in a room which has mosquito screens on the doors and windows. Stay in air-conditioned rooms whenever possible as mosquitoes are unlikely to bite in an air-conditioned room. Use mosquito coils and electric vapour mats to help prevent mosquitoes from entering the room. Avoid outdoor activities during morning and late afternoon. Aedes mosquitoes usually bite during the day, especially 2 hours after sunrise and several hours before sunset.

HEALTHY EATING DURING THE FESTIVE SEASON

With the festive season just around the corner, there is no chance of sticking to a healthy diet, especially if you go on a holiday and your normal routines of exercise and mealtimes are changed. Every party and get-together seems to revolve around food and it is difficult to resist overindulging on all the delicious treats and mouth-watering food.

"Drink plenty of water"

Here are some tips to help you stay healthy during the festive season.

Avoid Over-Eating One of the risks during the festive season is over-eating. To avoid over-eating, eat slowly and concentrate on enjoying food. By eating slowing, we allow the stomach to signal the brain when we have eaten enough. These signals tell us that we should stop eating. If you eat too fast, you would have eaten too much before your body is able to signal you to stop eating. When eating at a social event, enjoy the food in moderation. Take a small amount of what you really want so that you are satisfied but make sure you keep within the guidelines of healthy eating. If there is going to be a buffet, make sure you limit the intake and try not to eat deep fried food, batter food, cheese and nuts as they are all high in fat. Fill up your plate with low calorie food such as vegetables, fruits or bread based snacks. Choose a few of your favourites in sensible amounts, rather than a pile of everything offered. Sit down far away from the buffet table and resist the temptation to go back for seconds. Chat and mingle around at a party. It you are bored, you are more likely to hang around the food table and over-eat.

Drink plenty of water It is hard to avoid sweet and 'heaty' food during festive season because that's what normally every one gets served during household visitations. So have them in small quantities and remember to keep drinking lots of water. This guarantees that you remain properly hydrated, especially during hot weather.

Do not starve Do not binge and starve. Skipping meals will lead to snacking on high fat food. Have your regular healthy meals and stop eating when you feel full. Never starve yourself all day in order to indulge in a special dinner as you'll be more likely to over-eat.

Exercise Keeping up an exercise routine can be really challenging during the festive season or holiday break. When you finish your meal, it is really tempting to fall asleep. Try to have some form of light exercise or take a walk. This will boost your metabolism and work off a few extra calories.

Remember that the festive season are not only about food, but a time to reunite and spending quality time together with your family, relatives and friends. Enjoy the occasional small indulgence and have fun during this festive season.

WHAT YOU NEED TO KNOW ABOUT THALASSEMIA

Thalassemia is an inherited blood disorder that causes the body to produce less hemoglobin. Hemoglobin is the substance in the red blood cells, which carries oxygen to all parts of the body.

"It is wise that you and your partner have testing done to determine the risk of passing on the disorder to a child"
Hemoglobin is made up of two kinds of protein chains called alpha globin chains and beta globin chains. Individuals with thalassemia do not produce enough of either of these two protein chains and as a result, the red blood cells do not form properly and cannot carry sufficient oxygen throughout the body.

Thalassemia is inherited, that is, they are passed on from parents to their children through genes. The two main types of thalassemia are called alpha thalassemia and beta thalassemia.

Alpha Thalassemia Four genes are needed to make enough alpha globin protein chains. Alpha thalassemia occurs when one or more of the four genes are missing or damaged.

A person who has one gene missing or damaged is called a silent carrier. This form of alpha thalassemia does not cause any major changes in the hemoglobin or any health problems. Affected individuals generally have no symptoms, but they are carrier of the disease and they can pass on the genetic abnormality to their children.

If two genes are missing or damaged, the condition is called alpha thalassemia minor, also called alpha thalassemia trait. People who have the alpha thalassemia trait usually have no significant health problems except mild anemia, which can cause slight fatigue.

If three genes are missing or damaged, it will result in hemoglobin H disease. The condition causes abnormalities in red blood cells and rapid destruction of these cells. Most affected individuals have mild to moderate anemia and should receive regular medical care.

The most severe form of alpha thalassemia is known as alpha thalassemia major or hydrops fetalis. In this condition, all four genes are missing or damaged. Affected fetuses are usually miscarried, stillborn or die shortly after birth.

BetaThalassemia Two genes are involved in making the beta globin protein chains. Beta thalassemia occurs when one or both of the two genes are variant.

Beta thalassemia minor, also called beta thalassemia trait occurs when one of the two genes are affected. A person with this condition will usually experience no health problems other than a possible mild anemia.

If both genes are affected, a person may have beta thalassemia intermedia or beta thalassemia major, also called Cooley's anemia. People with beta thalassemia intermedia have mild to moderate anemia. Beta thalassemia major is the most severe form of beta thalassemia in which the complete lack of beta protein in the hemoglobin causes a life-threatening anemia that requires regular blood transfusions and extensive medical care.

Prevention Thalassemia is an inherited disease that cannot be prevented. However, blood tests and family genetic studies can show whether an individual has thalassemia or is a carrier. It is wise that you and your partner have testing done to determine your hemoglobin status if you're thinking of having children. This will help determine your risk of passing on the disorder to a child.

BUST THAT STRESS

"Making sleep a priority is one major way to reduce stress"

Stress is a condition where our body goes into a "state of emergency" during a crisis situation, with stress hormone pour into the bloodstream with lightning speed, respiration and muscle reaction increase, the heart beats faster, fat reserves and sugar become activated. In order to maximise the energy to handle the state of emergency, body functions such as digestion and reproduction are deactivated and immune system start to slow down.

Our body can accomplish most astonishing feats during this acute state. However, what happens if this state is maintained permanently? Tension pent-up may cause damage to our body such as high blood pressure, sleeplessness, poor concentration, nervousness, headaches, fatigue and a host of related sickness. Too much stress can seriously affect our physical and mental well-being. Here are some strategies to help you relieve stress.

Maintaining a healthy and well-balanced diet is vital to keeping one's stress level at a minimum. Stress reduces the effectiveness of the digestive system and leads to nutritional deficiencies. Taking healthy food and nutritional supplement are able to supply the body with vitamins and nutrients, thus enhancing the body's ability to function properly. Avoid sugar, carbohydrates, caffeine and alcohol in your diet. Exercise is widely recognised as beneficial in reducing stress. Relax your body and mind to break down accumulated tension. Try some sports that combine social activities such as tennis and golf. Jogging, swimming, biking and aerobics can improve the cardiovascular system. If you do not feel like doing outdoor activities, moving about or just walking is also useful to help improve blood flow to your brain, increasing one's daily energy supply. Relax by doing some stretching, listening to soft music, reading a good book or taking a hot bath. These periods of relaxation should be taken throughout the day and will relieve the up tight feeling that turn frowns into smiles. Give your brain something to do besides worrying over your problems. During work, get up and stretch periodically if your job requires that you sit for extended periods. Making sleep a priority is one major way to reduce stress. Have a good sleep by taking a warm bath or drinking a hot drink such as milk before going to bed. Avoid large meals, mint and spices before bed. Try to stop thinking about things that bother you for the day or after. You can keep a notebook & pen by your bed, write down anything important that you think about prior to falling asleep. You won't forget, since you wrote it down. Share your problems, concerns and worries with a friend, family member, teacher or counsellor. They may be able to help you solve your problems. If you feel your problem is serious, you might seek for professional help such as seeing a psychiatrist or social worker. Knowing when to ask for help may avoid more serious problems later. Schedule your time for both work and recreation. Play can be just as important as your work. Release your pressure and take a break from your daily routine to just relax and have fun. Schedule your tasks. Trying to take care of everything at once can seem overwhelming and as a result, you may not accomplish anything. Instead, make a list of what tasks you have to do, set priority to each task and do them one at a time, checking them off as they're completed. Concentrate on the work at hand and on the immediate step you need to take to complete it. Make new friends and enjoy new activities by offering your services to a neighbourhood or volunteer organisations. Sitting alone can make you feel frustrated, bored, sad and lonely. Instead of feeling sorry for yourself, get involved. Help yourself by helping other people and get involved with the people around you. Yoga is a moving meditation, a system for unifying the body, mind and spirit. The combined practice of Yoga postures, meditation and breathing exercises help reduce stress and anxiety levels so your mind and body can overcome any physiological or mental effects a person may encounter throughout life. To practice yoga, seek for a yoga teacher if you are unable to teach or treat yourself.