New spacer for inhalers





This is the kind of spacer most of us use who have asthma. 


I just read an article in the Salt Lake Tribune about a new design for a spacer. It seems that four college students developed it for a contest at the University of Utah's Bench to Bedside Medical Device competition. 

One of the students has asthma and hated having to use his spacer when he was growing up. Spacers are big and bulky and they take you have to be coordinated to be able to breath in and depress the inhaler at the right time. Some people just aren't coordinated. Kind of like how I can't walk and chew gum at the same time! For you to get the most medicine from your inhaler, you need a spacer.

For those of you new to asthma, a spacer looks like a clear tube and it attaches to an inhaler. You can see that in the photo above. The medicine is sprayed into the tube, and you SLOWLY inhale it out of the tube. It will whistle if you inhale too quickly. The idea is that it allows you to get the medicine down into your lungs instead of it ending up in the back of your throat.



They haven't changed the design of spacers that much. My son got this one 12 years. There is a newer version of this one, but it doesn't look that different.

Spacers are big and bulky and not easy to carry around. These students designed a small white inhaler that is about the size of a cell phone, so you can easily slide it in your pocket. Great for guys. For us women, it wouldn't take up much room in our purses. (I choose a new purse based on if there is room for my spacer and inhaler. Yes, my life is THAT exciting.) 

These students were pretty creative to design something new. They beat out U of U graduate students and medical students. They won $15,000 for their spacer and another $5,000 for best business plan. To read about the article, click here. 

I am excited to buy one of these when they are finally mass produced. I'll take 4 please. One for me and one for each of my kids that have asthma.




She melts my heart

   Tonight, as I helped Lily get ready and all tucked into bed. I bent down and gave her a kiss on the head and told her "I love you" then kissed her bun and told bun "I love you too bun, BUT... I love you more Lily" and do you know what Lily whispered to me, she so tenderly kissed my cheek and whispered " I love you most"
                          Talk about a melting heart, this little girl never ceases to amaze me !!!!!
Love,
   Mama

Fruit, veggies tied to lower diabetes risk

Fruit, veggies tied to lower diabetes risk

Friday, Apr 27, 2012
Reuters
NEW YORK - People who get a range of fruits and vegetables in their diets may have a somewhat decreased risk of type 2 diabetes, a new study suggests.

The findings, reported in the journal Diabetes Care, do not prove that eating your fruits and veggies will ward off type 2 diabetes - a disease closely associated with obesity and old age.

But researchers say the findings should give people yet more incentive to eat the way our mothers always told us.
The study of over 3,700 UK adults found that those who downed the most servings of fruit and vegetables in a week had a lower risk of developing type 2 diabetes over 11 years, versus people who ate the fewest.

Diabetes risk was also lower among people who ate a wider variety of fruit and vegetables - regardless of the actual quantity they ate.

That suggests people should not only focus on how many servings they get each day, according to senior researcher Nita G. Forouhi, of the Institute of Metabolic Science in Cambridge, UK.

"The finding on variety of intake is new and exciting," she said in an email, "because it demonstrates that independent of the quantity consumed, we have the potential to gain additional and important benefits from choosing a mixture of different fruits and vegetables as part of a balanced diet."

For the study, Forouhi's team looked at data from 3,704 adults ages 40 to 79 that were part of a larger study on nutrition and chronic diseases.

Of those people, 653 developed type 2 diabetes over 11 years.

All of the study participants had kept a week-long food diary at the study's start. And Forouhi's team found that those who'd reported the highest combined fruit and vegetable intake were less likely to develop diabetes over the coming years.

Of the one-third with the highest intake - typically about six servings of fruit and vegetables per day - 16 per cent were diagnosed with type 2 diabetes.

That compared with 21 per cent of the one-third of participants with the lowest fruit and vegetable intake (about two servings per day).

That low-intake group closely matches the average American's diet. US studies suggest that adults typically get two to three servings of fruit and vegetables combined each day.

Of course, fruit and veggie lovers may be different from non-lovers in a number of ways, Forouhi acknowledged -- including weight, exercise levels, smoking habits and education.

But when her team accounted for those factors, a high intake of fruit and vegetables was still linked to a 21 per cent lower risk of developing type 2 diabetes.

The researchers found a similar pattern when it came to variety. People who averaged 16 different types of fruit and vegetables per week were about 40 per cent less likely to develop diabetes than people who averaged eight types.

The findings do not prove that fruit and veggies deserve the credit. It's possible some other, unmeasured difference between study participants is at work, Forouhi said.

Still, the results underscore the standard diet advice for overall health: Eat your fruits and vegetables.

Variety may be key, Forouhi said, because that helps ensure you get a range of nutrients. That includes not only vitamins and minerals, but also fiber and plant compounds called phytochemicals, which are thought to help protect cells from damage that can lead to chronic disease.

People differ in how many servings of fruit and vegetables they need based on their weight or activity levels, for instance. But one common guideline is to go for four to five daily servings each of fruit and vegetables.

One serving is equal to a half-cup of cooked vegetables or a medium-sized piece of fresh fruit.
To get a good variety, Forouhi suggested incorporating a range of colors into your fruit-and-vegetable repertoire.

But, she added, that all needs to be part of a generally healthy lifestyle.

One of the biggest factors in type 2 diabetes risk is obesity. So experts generally advise maintaining a healthy weight by exercising regularly and watching calories.

Finally Revealed: Scientifically Proven Principles That Will Have Your Body Producing More Insulin Naturally.

Normalizing Your Blood Sugar and Reversing The Root Cause of Diabetes!





Learn How To Defeat Diabetes And Take Back Your Life And Health at :-

Eating beetroot may improve running speed: research

Eating beetroot may improve running speed: research
 
 
 
LONDON - Eating beetroot can boost athletic performance, research has suggested, by helping runners finish faster.

Scientists have discovered athletes who eat baked beetroot before a race run put in a faster time.

The purple root vegetable contains high levels of chemicals called nitrates, which have been shown to boost exercise performance.

Researchers at St Louis University in the United States found athletes were able to run five kilometres faster after eating beetroot than after eating cranberries.

It follows other studies that have shown beetroot juice can increase stamina and make muscles more efficient.

The St Louis team recruited 11 fit and healthy men and women and asked them to run five kilometres on a treadmill, twice.

Before the first run, the volunteers consumed a portion of baked beetroot, of about 200 grams of beetroot just over an hour before hitting the treadmill.

Before the second run, they ate an equivalent amount of cranberry relish, chosen because it has a similar calorific content to beetroot but without the same nitrate levels.

The results, published in the Journal of the Academy of Nutrition and Dietetics, showed that after eating the cranberry relish, the runners averaged a speed of 11.9 kilometres per hour, or 7.3mph.

But after consuming beetroot, their average speed went up to 12.3 kilometres per hour, around 7.6mph.

The Daily Telegraph reported that researchers said runners appear to be able to speed up in the last section of the run after eating beetroot.

In a report on their findings, they said: "During the last 1.1 miles of the run, speed was five per cent faster in the beetroot trial."

Lead author Margaret Murphy wrote in the journal: "Consumption of nitrate-rich, whole beetroot improves running performance in healthy adults.

"Because whole vegetables have been shown to have health benefits, whereas nitrates from other sources may have detrimental health effects, it would be prudent for individuals seeking performance benefits to obtain nitrates from whole vegetables, such as beetroot." AGENCIES

Mango Fish Recipe

Mango Fish Recipe
 
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Mango Fish Recipe
Delight your tastebuds with this simple yet tasty dish.

April 24, 2012

Ingredients
2 thick slices garoupa fish, cleaned
Salt and pepper to taste
1 tbsp tapioca flour
1 tbsp sour plum sauce
2 tbsp lemon juice
1 tsp fish sauce
1 tbsp sugar or to taste
1 tsp sesame oil
2 bird's eye chillies, chopped


Garnish2 tbsp shredded unripe mango
1 tbsp shredded carrot
2 tbsp finely shredded ginger


Method
1. Season fish slices with adequate salt and pepper, then sprinkle lightly with tapioca flour to coat both sides.
2. Heat oil in a wok and deep-fry fish slices until golden brown. Dish out and place on a serving platter. Add ginger shreds to the remaining hot oil and fry until golden brown and crispy. Remove and drain on absorbent kitchen paper.
3. Combine sour plum sauce, lemon juice, sugar, fish sauce, sesame oil and bird's eye chillies in a small bowl. Stir to mix until sugar is dissolved. Adjust taste; if too sour, add a little more sugar.
4. Pour sauce over the fish and sprinkle some mango and carrot shreds over. Top with the crispy ginger. Serve immediately.

Hey Horsey! What ARE you doing?!






What is this stuffed horse doing sticking out of my washing machine? It's about to get washed! Muhahah!

Stuffed animals can cause problems with asthma, but most people don't know that. How? Well, Horsey looks cute sticking out of the washer, but he is full of dust. So are the other stuffed animals on my daughter's bed. I only let her have 2 or 3 of her favorite stuffed animals on her bed-and they have to get washed regularly.

Have you ever seen a bed that has so many stuffed animals in it that there is no room for the child to sleep? I've also seen a net that hangs in the corner of a child's room, above their bed, where they can put all of their stuffed animals. Can you imagine sleeping under all of that dust? No wonder kids are sneezing and wheezing. Then there are book cases, shelves and window ledges lined with stuffed animals

Don't get me wrong, I love stuffed animals (as did my kids when they were little) But how often do you wash your kid's stuffed animals? I try to make sure the kids are washing their bedding once a week. But my daughter only washes her stuffed animals once a month.

I have heard of people putting their kids stuffed animals in the freezer over night-it's supposed to kill the dust mites. We live in a fairly dry climate, so I'm not worried about the dust mites as much as the actual dust.

My daughter gets upset if I wash her stuffed animals and it ruins the fur on her animals. How is Horsey going to look if his mane is all matted?! One thing that seems to help is to put the stuffed animals in a net bag before I put it in the washer. I've also tried putting it inside a pillow case, folding the end over and securing it with multiple safety pins. It seems to help so the fur wasn't as matted. But no system is perfect.

 You'll have to see what works for you, but think about washing your kid's stuffed animals on a regular basis. And limiting how many your kids have on their bed, maybe just 2 or 3, and then you can rotate those with their other stuffed animals.

Every person with asthma and allergies has different triggers that make their symptoms worse. But dust seems to be one of those that affects a lot of people. So, if your kids are sneezing and wheezing during the night, try washing and removing some of their stuffed animals and see if it makes a difference.

 

 


 

Korean food gets ‘C’ in test of public opinion

Korean food gets ‘C’ in test of public opinion
 
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Korean food gets ‘C’ in test of public opinion
Meanwhile, Spanish, French, Chinese and Thai cuisine received Bs.

S. Korea, April 23, 2012

Korean food has been graded "C" among international cuisine, despite the government's efforts to promote its cuisine worldwide, according to the Ministry for Food, Agriculture, Forestry and Fisheries on Sunday.

Citing a survey of 593 people in five countries on 12 national foods, Korean food got only 73.2 points out of 100 in terms of taste, look, price and service. It ranked seventh in the ministry's global food index, followed by Turkey, Malaysia and Vietnam.

Italian and Japanese dishes were the most popular among the surveyed, receiving As with 80.1 and 78.3 points, respectively, the ministry noted.

Meanwhile, Spanish, French, Chinese and Thai cuisine received Bs.
Yesterday we picked Alex up and took him to his bowling tournament. Lily had so much fun cheering Uncle Alex on. Even though they did not win, we still had a really good time. We ended our little adventure in the game room, where alex kicked my butt in air hockey.





Choosing the right supplement

Choosing the right supplement
If it sounds too good to be true, it probably is


A balanced diet and healthy lifestyle are best for your overall well-being. For most people, however, this is easier said than done.

With our hectic lifestyles and less-than-ideal diets, most people do not get all the nutrients they need for optimal health, said Ms Mayura Mohta, a nutritionist in private practice and founder of Healthfriend, which conducts nutritional workshops.

The right supplement may be able to fill those nutritional gaps, promoting better immunity, mental sharpness and emotional stability, she added.

However, with so many choices and brands available, choosing a vitamin supplement can be a mind-boggling affair.

Before you pop the pill, here are some tips from the experts on what to look out for when choosing a supplement.



There's no one-size-fits-all supplement

You probably can't fit into your grandparent's or spouse's shoes. The same goes with supplements.

"Which supplement suits you best really depends on your dietary intake, age and health status," said Ms Fahma Sunarja, senior dietitian at Parkway Cancer Centre.

For example, she added, women who plan to start a family may be advised to take folic acid supplements (to avoid certain birth defects), and iron and calcium supplements during the later stages of pregnancy.

Seniors who stay indoors most of the time, and do not take much calcium-rich foods, may require a calcium and Vitamin D supplement.

Vegetarians and vegans may need additional B12 supplements, while those with anaemia may need extra iron, said Ms Mohta

Confused? To get started, you may want to choose a quality multivitamin/mineral tablet, but opt for those that are specially formulated in specific dosages for adult men, women or the elderly, said Ms Mohta.

To be safe, the nutrition experts advised checking with a health professional before popping a vitamin pill. "Don't self-diagnose. Every individual is biochemically unique and individual nutrient requirements may be assessed after consulting a health professional," said Ms Mohta.



It is not a wonder pill

Be extremely suspicious if the label states bombastic, unrealistic claims of curing serious diseases.

While there are studies to show that certain supplements may help protect against certain illnesses, reliable supplement manufacturers and suppliers would never claim their products could cure serious diseases, said Ms Christina Lim, founding member of the Health Supplements Industry Association of Singapore.

Ms Lim, who is a qualified pharmacist and CEO of Ocean Health Singapore, said it is important to have realistic expectations when purchasing health supplements.

"Some consumers have unrealistic expectations of health supplements and do not realise they are not intended to prevent or cure diseases," she said.

"If the cures for cancer, baldness or erectile dysfunction have been discovered, they would be making headline news and not being sold in street markets or over the counter."



Quality matters

Don't skimp on cost. "We spend top dollar for quality products. This stands true for supplements as well. Cheap supplements tend to be of low quality and have less nutrients," said Ms Mohta.

Look for clear labelling. The ingredients list, dosage, where the product was made and expiry date should be clearly stated on the package, said Ms Lim.

According to Ms Mohta, a good-quality supplement should include natural and absorbable forms of nutrients. If you are buying a mineral supplement, look out for words like "ascorbate", "chelate" or "citrate". In these forms, minerals are better absorbed by the body.

Another indication of quality and reliability is membership with the Health Supplements Industry Association Singapore, Consumer Healthcare Products Association in the USA or in Australia, the Dietary Supplement Manufacturers' Association or Complementary Healthcare Council of Australia, added Ms Lim.



Too much of a good thing

Taking mega doses of vitamins or minerals can be toxic, which is why it is important to stick to the recommended dosage, advised Ms Mohta.

In particular, high doses of fat-soluble vitamins (A, E, D and K) can be harmful, added Ms Sunarja. "These cannot be excreted from the body. Therefore any excess will be stored in the liver. Long-term excess intake could lead to the development of kidney stones," she explained.

How can you tell if a supplement is not suitable for you? Look out for symptoms such as difficulty in sleeping or concentrating, nerve problems like numbness or tingling, feeling more irritable and headaches, said the nutrition experts.

If you are taking other medication, consult your doctor before starting any supplements.

One of the best Penang Char Kway Teow at Singapore's Gurney Drive

One of the best Penang Char Kway Teow at Singapore's Gurney Drive
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One of the best Penang Char Kway Teow at Singapore's Gurney Drive
Gurney Drive outlet at Changi T3 fries up an authenticslly good version of the noodles.
Chen Jingwenby Chen Jingwen

Singapore, April 20, 2012

Gurney Drive @ Terminal 3
Departure/Check-in Hall
Level 3, Changi Airport Terminal 3


Click on thumbnails below to see bigger and more pictures
:







Who says you can't find good Penang Char Kway Teow in Singapore?

The smoky kind wildy inflamed by a rebellious fire and extra-hot chilli paste, and liberally splashed with lard and salty fish sauce. And maybe with car fumes in it too.

Yeah, the very mean streetside Char Kway Yeow of Penang.

I had something like that at the Gurney Drive outlet at Singapore Changi Airport - T3.

From the blackened oil - thanks to a greasy, fired up wok to the smaller kway teow noodles and disappointing, miniscule cockles, it was just like the real thing.

So was the level of saltiness, although the owners claimed they had reduced the salt content to suit the local palate.

Although I wished the lard pieces were crispy and the cockles were of better quality, the fried noodles were very delicious.

I enjoyed them at two visits. One version had flaming-wok burnt oil while the other was slightly 'cleaner', but both packed a terrific punch.

However, I didn't enjoy the hastily fried one at their Ang Mo Kio branch when I went there for lunch earlier this week.

The chain was opened by Singaporean Ricky Lim and his Malaysian partner Ven Chin together with Penang chef Wong, who has worked in Singapore hotels for many years.

The budget friendly prices should appeal to many Singaporeans - the normal Char Kway Teow with prawns, fishcake slices, Chinese sausage and cockles costs $6.90, while the one with more ingredients and squid is priced just below $10.

I'm also glad not every dish followed its traditional recipe to a T.

Like the Ice Kachang tweaked with Penang touches - it was sprinkled with sweetened nutmeg, chopped peanuts and pandan syrup.

There are tropical fruit drinks to cleanse your system after a rich intake.

Apart from the popular Penang nutmeg drink, there were the jackfruit drink made with fresh pulp and the refreshing, fat-zapping ampla or kedongdong drink.

What else to try:



Penang Hokkien Prawn Mee, $6.20 The prawn noodle is the pride of Gurney Drive. Great prawny, meaty stock. Ask for a bigger dollop of chilli paste for an authentic kick. One of the best in Singapore.


Penang Lor Bak, $4.20 The fried meat rolls were well seasoned with aromatic five spices, sugar and shallots. They were accompanied by fried tofu. The dips were not great - the brown starchy dip was tasteless while the chilli sauce seemed to have come from a bottle.
Penang Fruit Rojak, $4.20 While I enjoyed the fresh cuts of turnip and guava, I would prefer a more concentrated prawn paste. It was diluted with sweet black soy sauce.


Penang Assam Laksa, $5.90

It was the soupy version, the kind that most Penangites like, according to Ricky. I prefer the chunky version loaded with shredded, pummelled fish.
Belacan chicken wings, $4.90 Flavoured with salty, prawny shrimp paste, the chicken wings should appeal to kids too. Well fried to a crisp.
Gong Bao Mantis Prawns, $6.90

I'm glad the Penang mantis prawns are part of the menu here. Although they're smaller and didn't taste prawny-sweet, the spicy Gong Bao sauce was good.
Grilled stingray, $7.90

The complex chunky sauce tasted Nonya-like with top notes of bunga siantan flower in it. Tender, juicy meat as a smaller ray was used.
Penang curry chicken with rice, $5.90 It was a deliciously thick chicken curry, but I wasn't sure the taste was distinctively Penang.
King of Cendol, $5.90 Although I liked the authentic Penang cendol strips and soft red beans, I am not a big fan of Penang Chendol as the gula melaka is usually thinned out by the characterless brown sugar. But the more expensive version here clumsily crowned with a big dollop of chilled durian paste was more rewarding. Stir the paste into the melting, shaved ice and you'll get a coconutty, icy durian treat.

Rating for Char Kway Teow: 8/10

Rating for Prawn Mee: 8/10
Overall Rating: 6 to 8/10



Gurney Drive @ Terminal 3
Departure/Check-in Hall
Level 3 Mezzanine South
#03-21, Changi Airport Terminal 3
Singapore 819692
Tel: 6441 1690

Other outlets:

Gurney Drive @ Suntec City
3 Temasek Boulevard
#B1-058 Fountain Terrace
Singapore 038983
Tel: 6336 8847

Gurney Drive @ Jubilee
61 Ang Mo Kio Avenue 8
#01-07 to10 (next to Blk 722)
Singapore 569814
Tel: 6455 1202



Click on thumbnails below to see bigger and more pictures
:









Read also:


- Good Penang eateries in Singapore




- Good Penang buffet at Fusionpolis




- What's good at Malaysia Food Street in Sentosa




- One of the best Char Kway Teow in Penang




- Meng Kee, one of the best Char Kway Teow in Singapore




The best Char Kway Teow in Singapore




You might also be interested in:


Pictures of Char Kway Teow stall serving 15 to 30 cockles



Reactions to allergy shots



We haven't had that many problems when the kids get their weekly allergy shots. Sometimes they can get have a reaction. Usually they just have a small bump (like the bottom photo that looks like a mosquito bite.) But sometimes, they get large welts (like the top photo.)

This was just the start of my daughter's reaction last week. The spot on the upper photo actually tripled in size, leaving a hard, hot welt on her arm.

It's important to let the doctor's office know if you have a reaction like that. The next week when you get your shots, they will reduce the amount of serum in the injection. Then you will have to slowly build back up again to your normal level.

Shot Nurse taught each of my kids to tell her how big the size of their bump was after shots. She asks if it was the size of a penny or quarter (or bigger!) My daughter's welt was half the size of a dollar bill last week.

Ask your doctor what he wants you to do if you have a large welt. We usually put Bendadryl cream on the arm, and top that off with an ice pack. The ice seems to keep the swelling down. The kids take Zyrtec, so the doctor doesn't usually recommend that you use Bendadryl too. But ask your doctor what he would like you to do.

It's important to watch for any other signs of a reaction. It's rare, but you can have anaphylaxis with allergy shots. An anaphylaxis reaction means that your whole body is reacting to the shot, not just the little bump on your arm. And it can be fatal because your throat can close off and your blood pressure can drop so low that you pass out and die. That's why the doctor's office wants you to wait 20 minutes, so they will be there to help you if you have a reaction. To learn more about the symptoms of anaphylaxis, click here.

These are the symptoms according to American Academy of Allergy, Asthma & Immunology:

• Red rash, with hives/welts, that is usually itchy
• Swollen throat or swollen areas of the body
• Wheezing
• Passing out
• Chest tightness
• Trouble breathing
• Hoarse voice
• Trouble swallowing
• Vomiting
• Diarrhea
• Stomach cramping
• Pale or red color to the face and body
• Feeling of impending doom


If you have any of these symptoms, they recommend using your Epi Pen immediately, or CALL 911!

We have had this happen once several years ago, to Son #1. And I NEVER want to go through that again. Shot Nurse literally saved my son's life. He now carries an Epi Pen with him at all times.

For our 3 kids, allergy shots have made a dramatic difference in their lives. Both of my sons are done with their allergy shots, and my daughter is on her last year. It has made it so they can be around other people's pets without having a severe asthma attack. We seem to be the only family I know that doesn't have a pet.

But it takes dedication and time. You have to be willing to take your kids to the doctor's office once or twice a week for about 5 years. Yes, you read that right. 5 years. You start our going twice a week, then move to once a week. Some people can go less often, but not my kids. And with EACH visit, you have to wait 20 minutes after they get their shot.

So, if you are doing allergy shots now, my sympathy. It's a long road, but well worth it. Just keep an eye out for any reactions.

Tips for a good night's sleep

Report from Bangkok Post dated 17 April 2012 :-

Tips for a good night's sleep

Do you have trouble falling asleep or tend to sleep fitfully or find that you often wake up much earlier than you'd like? The following tips and techniques should help you address the problem.

Assoc Prof Dittakarn Boriboonhirunsarn (sidbr@mahidol.ac.th) is a member of the Faculty of Medicine at Siriraj Hospital.

ESTABLISH A REGULAR SCHEDULE
The body's sleep-wake cycle is regulated by a "biological clock" in our brains and also by the body's need to balance the time we spend asleep and awake. Therefore, you should try and fix a regular time to go to bed and get up, including on weekends (or other days off work). Establishing a routine will boost your biological-clock function and help you get to sleep more easily.

SET THE MOOD AND CREATE THE RIGHT ENVIRONMENT
Design your sleeping area to ensure it has conditions conducive to slumber. Ideally, it should be cool, quiet, dark, comfortable and free from disturbances. You might consider buying helpful accessories such as blackout curtains, eye shades, ear plugs, a white-noise device or a humidifier. Also make sure that your pillow and mattress are comfortable and give plenty of supportive.

Some relaxing bedtime routines may also be helpful: having a hot bath and then reading a book or listening to soothing music, for instance. Some studies suggest that soaking your body in hot water before going to bed can ease the transition into deeper sleep. Also try to avoid mentally or physically stimulating activities before bedtime, like tasks related to your job, playing competitive games or family problem-solving. Getting involved in anything stressful close to bedtime can hinder quality sleep. Watching violent TV shows or news reports before bedtime could also make you too agitated to fall asleep.

EXERCISE
Exercise can be helpful for good sleep, especially if done regularly and not too close to bedtime. Complete your workout at least a few hours prior to bedtime. Doing strenuous exercise shortly before going to bed should be avoided since it increases your body temperature and will make falling asleep more difficult. A late-afternoon exercise session is the perfect way to help you fall asleep at night.

AVOID CAFFEINE, ALCOHOL AND NICOTINE
Caffeine (found in coffee, tea, cola-based soft drinks and chocolate) is a stimulant which remains in the body for three to five hours, even up to 12 hours, after ingestion. Avoiding the consumption of caffeine within six to eight hours of going to bed can help improve sleep quality.

Alcohol should also be avoided close to bedtime. Although many people think of alcohol as a sedative, it actually disrupts sleep, causing night-time awakenings which result in less restful sleep.

Nicotine is also a stimulant. Smoking shortly before going to bed makes it more difficult to fall asleep and can lead to poor sleep quality.

EAT WELL
Finish eating at least two to three hours before your regular bedtime. Eating or drinking too much may make you less comfortable when you're settling down for bed. Spicy foods, which may cause heartburn, should also be avoided. Although some people find milk or herbal, caffeine-free teas to be soothing and a helpful part of their bedtime routine, try to limit your intake of fluids close to bedtime to prevent the necessity of night-time visits to the bathroom.

Too little sleep ups diabetes risk: Study

Too little sleep ups diabetes risk: Study

Too little sleep ups diabetes risk: Study
WASHINGTON - More people pull the night shift. Teens text past midnight and stumble to class at dawn. Travelers pack red-eye flights.

Nodding off behind the wheel isn't the only threat from a lack of shut-eye. There's growing evidence that people who regularly sleep too little and at the wrong time suffer long-lasting consequences that a nap won't cure: An increased risk of diabetes, heart disease and other health problems.

"We have a societal conspiracy for sleep deprivation," says Dr Russell Sanna of Harvard Medical School's sleep medicine division, who attended a TEDMED conference last week where scientists called sleep loss one of health care's big challenges.

Just how unhealthy is it? Consider how sleep may play a role in the nation's diabetes epidemic.

Studies have long shown that people who sleep fewer than five hours a night have an increased risk of developing Type 2 diabetes, the kind that tends to strike later in life.

Rotating shift work - three or more night shifts a month interspersed with day or evening hours - raises the risk, too, says a recent report from researchers who analyzed years of medical records from the huge Nurses' Health Study.

Diet and physical activity are big factors in Type 2 diabetes. Certainly it's harder to work out or choose an apple over a doughnut when you're tired, especially at 3am when your body's internal clock knows you should be sleeping.

But a study published last week shows sleep plays a more complex role than that. As sleep drops and normal biological rhythms are disrupted, your body physically changes in ways that can help set the stage for diabetes, reports neuroscientist Dr Orfeu Buxton of Boston's Brigham and Women's Hospital.

Dr Buxton's team had 21 healthy volunteers spend almost six weeks living in a laboratory where their diet, physical activity, sleep and even the light was strictly controlled.

The volunteers started out well-rested. But for three of those weeks, they were allowed only about 5 1/2 hours of sleep every 24 hours - at varying times of the day or night, to mimic a bad shift rotation or prolonged jet lag. That knocked out of whack the body's "circadian rhythm," a master biological clock that regulates such patterns as when we become sleepy and how body temperature rises and falls.

What happened was startling: Blood sugar levels increased after meals, sometimes to pre-diabetic levels, because the pancreas stopped secreting enough insulin, Dr Buxton reported in the journal Science Translational Medicine.

At the same time, the volunteers' metabolic rate slowed by 8 per cent. The researchers had them on a diet so they didn't gain weight - but Dr Buxton says typically, a metabolism drop of that size could mean gaining 4.5 to 5.5 pounds over a year.

The results make sense, says Dr. Michael Thorpy, sleep center director at New York's Montefiore Medical Center and a neurology professor at Albert Einstein College of Medicine.

"If we're going to spend a third of our day sleeping, there's got to be a good reason for it," says Dr Thorpy, who notes that diabetes is far from the only worry.

Up to 70 million Americans are estimated to suffer from chronic problems with sleep, from insomnia to sleep apnea. Impaired sleep has been linked to high blood pressure, heart disease, obesity, depression, memory impairment and a weakened immune system. Still another concern: The World Health Organization has classified night shift work as a probable carcinogen, because too much light at night may hamper a hormone involved both with sleep and suppressing tumor cells.

Don't people adjust to the night shift if they're on it long enough? Dr Buxton says rotating shifts probably are most worrisome. In his study, the volunteers' bodies went back to normal after nine nights of sufficient sleep at the right time. No one knows how long it takes before sleep deprivation and an off-kilter biological clock may cause permanent damage.

Montefiore's Dr Thorpy says natural night owls seem to adapt better to night shifts, but that people never fully adapt if they swing back to daytime schedules on their days off. Also, about 30 percent of regular night workers have trouble sleeping during their off hours or are particularly fatigued, he says, something termed "shift work disorder."

The consumer message:

-The National Institutes of Health says adults need between seven and nine hours of sleep daily for good health.

-If you work nights, go straight to bed when you get home, Buxton advises. Avoid too much light along the way. Thorpy says wearing yellow- or orange-tinted sunglasses on the drive home can block short-wavelength "blue light" that triggers wakefulness.

-Let natural light help keep your biological sleep clock on schedule, advises Harvard's sleep-education Web site. For most people, sunlight in the morning is key. For the night shift, more bright light in the evening shifts people's internal clock, Buxton explains.

-For anyone, a sleep-inducing bedroom is one that's dark, quiet and cool. Avoid caffeine, alcohol and stressful situations near bedtime. Electronics right before bed aren't advised, either. Going to bed and waking up at the same time every day also helps. AP

FIT IN FIVE: Fab ab

Report from The New Straits Times (Malaysia) dated 17 April 2012 :-

FIT IN FIVE: Fab ab



Mohd Hoesni Rahmat suggests five ways to strengthen your abdominal muscles

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Bridging
THE way to flat stomachs isn’t through doing hundreds of sit-ups. As a fitness trainer, I have come across this misconception hundreds of times. Core exercises — and sit-ups are among them — are for strengthening the abdominal muscles, not to flatten the tummy.

To flatten the tummy, you need to burn fat and that is done through cardiovascular exercises like running, cycling or swimming.

That said, core exercises (one’s core is the area between the upper and the lower body) are very important, not for aesthetics alone. Strong core muscles reduce the risk of injury, especially on the lower back.

Always do core exercises at the end of your workout because this is when you are exhausted, so you know how strong or weak your core muscles are.

Here are five core exercises you can do at home:

1. Back stretch
In a crawling position, with your head facing down and your stomach contracted, arch your spine upwards. Then look straight and curve your spine downwards. This helps stretch your lower and upper back.

2. Alternate bridging
In a crawling position, straighten your left leg and right arm. Hold for 30 seconds, then change to the right leg and left arm for the same duration. Do this three times. Remember to contract your stomach.

3. Plank
Contract your stomach and balance your weight on your arms — from wrist to elbow — and on your tucked-in toes. Hold this position for one minute.

4. Side plank
A harder variation than the plank, you have to balance your weight on one arm with your legs one on top of the other. Your body, the mat and your arm must resemble a triangle and you can only do this with your back straight.
5. Bridging
This is like plank, but instead of balancing your weight on your arms, it’s on your palms. Make sure your body, from shoulder to leg, form a straight line. You must not bend your back. Hold for one to two minutes and repeat twice.

See photos at :   http://www.nst.com.my/life-times/health/fit-in-five-fab-ab-1.74573