TIPS ON FILLING VEHICLE

Nowadays, car owners have become increasingly concerned about saving fuel. Here are some simple tips on filling your vehicle.

"Do not overfill or top off your vehicle tank" Fill up early in the morning when the day's temperature is at its lowest. Fuel is denser when temperatures are cooler. Filling up when the air is cooler also reduces fuel evaporation. When you are filling up, do not squeeze the trigger of the nozzle to a fast mode. If you are pumping on a fast rate, some of the fuel that goes to your tank becomes vapour. Pumping on low speed minimizes the vapours that are created. Watch where you fill up. If there is a fuel tanker pumping into the storage tanks, steer clear of it. When the tanker fills fuel into the containers below the station, the sediment get stirred up. This sediment gets sucked into the vehicles that fill up first, and can cause a decrease in fuel efficiency. Tighten the cap. Keep your fuel cap tight all the time when you are not filling up. Fuel will evaporate from the tank if it has an escape so make sure you twist the cap back. Do not overfill or top off your vehicle tank. Overfilling results in sloshing over and out of tank. Never fill fuel past the first "click" of fuel nozzle. When you hear that first click of the fuel nozzle it’s time to stop. While the savings may not amount to much each time you fill up, over time you should start to see a difference.

VITAMINS

Vitamins are vital to metabolic processes such as bone formation, blood-clotting and tissue repair. Vitamins A, D, E and K are fat-soluble, and can be stored in the body. Water-soluble vitamins - the B group and vitamin C - cannot be stored, and must be eaten regularly.

"Small amounts of iodine are vital for making thyroid hormones, and a lack of iodine causes thyroid overactivity" Vitamin RDA* Good Sources Function in body A Retinol 0.8-1 mg Egg yolks; fish oils; offal. Made by body from carotene in green, yellow and orange vegetables. Growth; immunity; maintains health of mucous membranes; vision (especially in dim light). B1 Thiamine 1-1.4 mg Beans; fortified cereals; fortified flour; nuts and seeds; pork; brown rice; wheat germ. Carbohydrate metabolism; maintains health of muscular and nervous systems. B2 Riboflavin 1.2-1.6 mg Avocados; fortified cereals; dairy products; eggs; nuts offal; wheat germ; yeast. Cellular respiration; tissue maintenance and repair. B3 Niacin 13-18 mg; excess harmful Fish; fortified cereals (not natural maize) and flour; liver; meat; peanuts; yeast; wholegrains. Carbohydrate metabolism; maintains health of skin, nerves and digestive system. B5 Pantothenic acid 4-7 mg Fish; legumes; poultry; wholegrains; yogurt. Also made by intestinal bacteria. Carbohydrate, fat and protein metabolism; maintains health of nervous system. B6 Pyridoxine 2 mg Bananas; fish; meat; potatoes. Also made by intestinal bacteria Protein metabolism; red blood cell and antibody formation. B9 Folic acid 0.2-0.4 mg Meat, orange juice; pulses; green vegetables; wheat germ; wholemeal flour; yeast. DNA production; cell division (with B12) - including red and white blood cell formation. B12 Cobalamin 0.003 mg Fortified cereals; cheese; eggs; fish; meat; oysters. DNA production; maintains health of nervous system; helps functioning of folic acid. Biotin (B group; not numbered) 0.1-0.3 mg Egg yolks; nuts; offal; soy products; wheat germ; yeast. Also made by intestinal bacteria. Fat metabolism. C Ascorbic acid 60 mg (100mg for smokers) Fruits and vegetables, especially raw blackcurrants, citrus fruit, tomatoes, peppers and potatoes. Antioxidant (protects against disease); maintains health of connective tissue and cell walls. D Calciferol 0.01mg Mainly sunlight on skin. Also full-fat dairy products; eggs; liver; fortified margarine; oily fish. Facilitates absorption of calcium and phosphorus from intestines and bone growth. E Tocopherol 8-10 mg Butter; cereals; eggs; fortified margarine; nuts and seeds; wheat germ; vegetable oils. Antioxidant (protects against disease). Thought to protect cell membranes. K Menaquinone/ phylloquinone 0.07-0.14 mg Leafy green vegetables. Also made by intestinal bacteria. Facilitates blood-clotting. * Recommended daily amount for adults. Iodine Small amounts of iodine are vital for making thyroid hormones, and a lack of iodine causes thyroid overactivity. In places where the diet is lacking in iodine - because there is little seafood or the soil (and thus food and water) contains no iodine - people can develop a swollen thyroid gland, known as a goiter. Disclaimer: While every effort has been made to ensure accuracy of facts, the articles and information above must never be construed as giving professional health advice and as such Kurnia does not give any warranty on accuracy, completeness, functionality, usefulness or other assurances as to the content appearing in the above article. Kurnia cannot be held responsible for any losses, injury or death resulting from the use of the above information.

WAYS TO KEEP HEALTHY AND VITAL

Health is something most people take for granted. To those who are ill, health is seen as a crown worn by those who are healthy. Many illnesses that we experience now are actually the cumulative effects of the unhealthy habits that have been acquired over the years as a reflection of our lifestyle.

"Get at least 20-30 minutes of exercise everyday" Some of us fall ill not due to our own actions but because of genetic predispositions. This is unavoidable, but many people this category do lead healthy lives by knowing and actively modifying their risk factors. Although studies shown that morbidity and mortality rates from infectious diseases in developing countries like Malaysia have reduced, diseases of lifestyle are now killing us Malaysians. Even our children are at risk for developing cardiovascular diseases such as obesity and asthma. This has become more apparent with the advent of the IT era because people are encouraged to rely so much on modern technology that we hardly find ourselves 'sweating' after completing a manual task. Even our children lead lives as computer game addicts and 'couch potatoes'! Other obvious risk factors include overeating, smoking and over dependence on medicinal drug supplements. Unfortunately, many people these days choose the easy way out when it comes to health. They would rather diet and take slimming pills then exercise. Disorders that can develop due to this sedentary lifestyle include chronic fatigue, shortness of breath, obesity, stomach discomforts, headaches, anxiety, muscular weakness and atrophy, high blood pressure, arteriosclerosis and coronary heart disease. Knowledge on these diseases however, are not enough to motivate an individual to make long-term positive behavioral changes. Skills for successful and healthy living must be taught to the young and reinforced periodically so that the individuals will be empowered to change their lifestyles positively. Pharmacists can encourage changes by advising individuals to be aware of risk factors that can affect their health in the long run. Advocating regular exercise combined with healthy eating habits and having a positive attitude in life is a good start for a vital and healthy life, regardless of age. Tips on staying vital and healthy: Get a balanced diet. Eat more fresh vegetables, fruits, soups and wholegrain products such as bread and pasta. Take less preserved foods that come in cans or packs- chances are they might be overloaded with sugar or salt. Instead of eating three big meals in a day, keep it to five or six smaller snacks a day. Get at least 20-30 minutes of exercise everyday. Do this by walking, jogging, cycling or even dancing to fast pace music of your choice. Housework does not count. Arm yourself against snack attacks with ready-to- eat, tummy filling snacks such as cold vegetable juice, raw veggies or fresh fruit. Nibble them to keep your mind off sugary snacks when you're bored, angry, frustrated or feeling blue and want to soothe your mind with a treat. Instead of deep-frying, try to cook your food by steaming, roasting or grilling. There's less oil involved this way. Learn the difference between physical hunger and mental hunger. Only eat when you need to. Do not smoke. If you already do, lower the number of cigarettes you smoke or stop altogether. Instead of driving, why don't you walk or cycle? It could be more fun and you need not worry about traffic. No booze please. Alcoholic beverages increase your caloric consumption and can boost your appetite. . Drink lots of water especially in our hot Malaysian weather. Don't overeat. Keep your mind on your food because having distractions such as watching TV will encourage you to overeat. Don't overdo it at buffets either! When exercising, bring your children or family along. This would make it more enjoyable. . Stay busy. Watching TV or playing computer games all day isn't going to help you stay healthy. Eat most of your calories early in the day. As they say, breakfast like a king, lunch like a prince and dine like a poor man. If you decide to take extra vitamin supplements, please get advice from the pharmacist or doctor first. You might end up consuming too much or having something that isn't suitable for you. Get regular medical checkups. Prevention or early knowledge safeguards you from any diseases that may be untreatable if left undiagnosed for too long (especially if you have a family history of a disease or illness). Do not be fooled into taking up a fad diet program. Here are ways to spot them: It focuses on one or a limited variety of food and cuts out entire food groups. It incorporates special dieting foods, pills or formula. It makes recommendations on vague studies and research. It claims that exercise or increase in physical activity is not necessary. Give yourself a treat once in a while as an incentive. You might lose interest to live healthily if you don't. Good luck! Disclaimer: While every effort has been made to ensure accuracy of facts, the articles and information above must never be construed as giving professional health advice and as such Kurnia does not give any warranty on accuracy, completeness, functionality, usefulness or other assurances as to the content appearing in the above article. Kurnia cannot be held responsible for any losses, injury or death resulting from the use of the above information.

GETTING A GOOD NIGHT'S SLEEP

Going to sleep is one of the most wonderful sensation a person can have. However, it is estimated that millions of people around the world suffer from insomnia and have trouble getting quality night sleep. This is the beginning of sleep-anxiety where the mere worrying about getting enough sleep will keep you awake all night. Left untreated, these sleep disorders can turn into long-term problems that will adversely affect the quality of your life.

"You should have your dinner at least 3 hours before bedtime because a digesting stomach will not let you sleep." Why do we need sleep? It is yet to be discovered the full benefits of sleep. It is generally thought however, that sleep is a regenerating process that restores the body's energy supplies. Most repair work is also done during sleep where damages or torn body tissues are rebuilt. Mental energy is also restored, hence the saying that if you sleep on a problem, you will find a solution when you wake up. When deprived of sleep, you become moody and less coordinated, make more mistakes and is more prone to illnesses. What is Insomnia? Insomnia is inadequate or poor quality sleep due to one or more of the following: Difficulty in falling asleep Waking up frequently during the night with difficulty returning to sleep Waking up too early in the morning Unrefreshing sleep It may cause problems during the day, such as tiredness, lack of energy, difficulty concentrating and irritability. Types of Insomnia Transient - lasts from one night to a few days Intermittent - lasts a few days to a few weeks Chronic - lasts a few weeks to a few months What causes Insomnia? Transient and intermittent insomnia generally occur in people who are temporarily experiencing one or more of the following: stress, environmental noise, extreme temperatures, varying bedtimes, changing work shifts, and the side effects of medication. Chronic insomnia is more complex and may be due to a combination of factors including underlying physical or mental disorders. One of the most common causes of chronic insomnia is depression. Other underlying causes include heart problems, breathing disorders, kidney disease, asthma, Parkinson's disease and arthritis. Chronic insomnia may also be due to behavioral factors including the misuse of caffeine, cigarettes, alcohol or other substances, disrupted sleep/wake cycles, excessive napping in the daytime, and chronic stress. Some behaviors may prolong existing insomnia, and may be responsible for causing the sleep problem in the first place: expecting and worrying about difficulty sleeping, taking excessive amounts of caffeine, consuming alcohol or smoking before bedtime, excessive napping in the daytime, and irregular or continually disrupted sleep/wake schedules. Stopping these behaviors may eliminate the insomnia altogether. What is the treatment? Transient and intermittent insomnia may not require treatment since they last only a few days at a time. However, for some people who experience daytime sleepiness and impaired performance as a result of transient insomnia, the use of short-acting sleeping pills may improve sleep and alertness the following day. As with any medication, there are potential side effects. Treatment for diagnosed chronic insomnia includes identifying behaviors that may worsen insomnia. by stopping or reducing them. Sleeping pills may be used (although the long-term use of sleeping pills for chronic insomnia is controversial) with behavioral techniques such as relaxation therapy, sleep restriction therapy and reconditioning to improve sleep. Contact your family doctor for further advice. Food A diet that promotes health naturally promotes good sleep. Replace instant foods such as canned foods and preserved items with fresh wholesome foods. Instant foods additives such as sugar, salt, coloring and flavorings stimulate the body into hyperactivity. Insomnia sufferers should take more Vitamin B found in whole meal breads and brown rice because it is known to alleviate symptoms. You should also have your dinner at least 3 hours before bedtime because a digesting stomach will not let you sleep. Exercise Sleep is a body's natural response to tiredness. By building exercise into your daily routine, you help yourself sleep better because it releases tension in the muscles and nerves. Avoid exercising late in the evening or at night however, because raised adrenaline will keep you awake throughout the night. If it is the only time you can exercise, choose deep relaxation exercises such as yoga or t'ai chi. Environment If you live in a city and you find the environment too noisy, opt to move to a quieter area or sleep in a room with less exposure to noise. Use curtains to block out the noise or light from windows and close your room door if it helps. Sleeping Habits Modern living plays a big part in meddling with our sleeping schedules. Due to work and our need for entertainment, most people have irregular sleeping habits. Sleep researchers suggest waking up at the same time each day regardless of how many hours you got to sleep the night before. Replacing sleep debts on weekends also do not work- you just end up more tired than before! Emotional Distress When your mind is not in peace, it is next to impossible to sleep. Anxiety, resentment, jealousy, guilt and grief are negative feelings that can ruin sleep. If you suffer from depression, you are likely to suffer from insomnia. Advising an insomniac to leave all their troubles before going to bed is easier said than done. Learning how to do this takes practice and a commitment to improve one's waking life. Re-orientate your long-term plans and always reassure yourself that things are never as bad as they seem. Substance Abuse Relying on quick fixes to banish stress can be another sleep hazard. It is ironic how we load ourselves up with cigarettes and coffee in the daytime to keep us awake and turning to alcohol and sedatives to go to sleep at night. Notorious sleep- thieves such as caffeine and smoking keeps you awake, edgy and anxious by triggering adrenaline and stimulating the nervous system. Illness and Medication Having illnesses such as breathing problems and pain can affect the quality of your sleep. Medications such as those used for arthritis can actually cause insomnia in some people. Find out the side effects of the medication or drug that you are using and whether there are alternative medication that you can take for your condition. When to seek help? It's important to ask for help if you are having sleep problems. You should consider getting medical advice if your sleep has been disturbed at least several times over the past month, or if sleep problems interfere with the way you feel or function during the day. Your doctor will evaluate your general health and ask about your usual sleep habits. Sometimes all that is needed is helpful advice. Disclaimer: While every effort has been made to ensure accuracy of facts, the articles and information above must never be construed as giving professional health advice and as such Kurnia does not give any warranty on accuracy, completeness, functionality, usefulness or other assurances as to the content appearing in the above article. Kurnia cannot be held responsible for any losses, injury or death resulting from the use of the above information.