Saturday, March 31, 2012

6 Ways to Ruin Your Knees


Artikel berikut menerangkan beberapa sebab terjadinya kecederaan lutut, oleh itu langkah-langkah pencegahan perlu diambil bagi mengelakkannya.

Secara amnya terdapat 6 penyebab kepada kecederaan lutut, iaitu:
1. Mengabaikan sakit lutut – selalunya jika sakit lutut sedikit atau “boleh tahan” lagi, kita seringkali mengabaikan pemeriksaan kesihatan lutut.
2. Berat badan berlebihan – berat badan harus diturunkan kerana berat badan berlebihan memberi bebanan yang berat kepada sendi lutut. Oleh itu, buatlah senaman atau gerakan yang tidak memberatkan lutut.
3. Selalu tidak hadir program pemulihan sakit lutut dan tidak rehat. Ini perlu bagi mengelakkan terjadi semula sakit lutut pada masa akan datang.
4. Mengabaikan kecederaan ligamen lutut (ACL – anterior cruciate ligament) – ligamen lutut perlu diambil perhatian serius supaya tidak menyebabkan kecederaan lutut.
5. Terlebih buat senaman atau aktiviti lain sehingga menyebabkan kecederaan lutut, termasuk sakit tendon dan kepala lutut.
6. Mengabaikan keadaan otot di keliling lutut, terutamanya bagi otot yang lemah dan tidak anjal (fleksible). Keadaan otot begini mudah menyebabkan kecederaan lutut. Oleh itu, jika melakukan senaman, pilihlah senaman yang sesuai.

Maklumat lanjut boleh dibaca dalam artikel berikut….


6 Ways to Ruin Your Knees
By Shahreen Abedin
Reviewed by Laura J. Martin, MD

Expert tips on how to avoid damaging your knees.
Whether you’re a seasoned athlete, a weekend warrior, or totally laid-back when it comes to exercise, knowing how to protect your knees from damage can mean the difference between a fulfilling lifestyle and longterm, strained mobility.
Knee deep: A complex and vulnerable joint.
And it’s not just athletes who suffer. Knee problems can happen to anyone.
“Because they’re the main hinge between the ground and the rest of your body, the knees serve as your ‘wheels’ that get you around and allow you to be active,” says University of Pennsylvania orthopedic surgeon and sports medicine specialist Nicholas DiNubile, MD. “Life can really go downhill when you damage your knees,” says DiNubile, who is a spokesman for the American Academy of Orthopaedic Surgeons and author of FrameWork – Your 7-Step Program for Healthy Muscles, Bones and Joints.
Bound by an intricate system of ligaments, tendons, cartilage, and muscle, the knee is highly prone to injury. It’s a complex hinge where the femur (thigh bone), tibia (shin bone), fibula (next to tibia) and kneecap all come together.
“It’s hard to find the right balance between mobility and stability; the knee needs to move back and forth, twist a little, and pivot too,” DiNubile says. The knee’s ligaments can tear, its tendons can swell up, osteoarthritis can take hold, and even everyday wear and tear can ruin a perfectly good set of knees.
Here are six pitfalls you can avoid to save your knees.
1. Ignoring knee pain
An occasional ache here and there is common. “But knowing when you can and can’t ignore pain is key,” says sports medicine specialist Jordan Metzl, MD, from the Hospital for Special Surgery in New York City.
Metzl’s rule of thumb: When the pain limits your ability to do what you normally do, you need to have it checked out.
“If your body is sending you signals, you need to listen to them. If they persist, you need to have it checked out,” he tells WebMD.
For Piplica, exploratory surgery revealed a torn meniscus she had endured in the past — unbeknownst to her — followed by the more recent ACL tear.
“In hindsight, maybe that first injury could have been repaired earlier, although I don’t know if I could have avoided this one altogether,” she says. “At least I would have been more careful.”
2. Being overweight
Every pound of body weight yields five pounds of force on the knee, so even 10 extra pounds can put a considerable load on those joints.
Being overweight also increases your chances of osteoarthritis in the knee, a common and often disabling form of arthritis that wears away the knee’s cushiony cartilage. Excess pounds also cause existing arthritis to worsen more rapidly. According to the CDC, two out of three obese adults suffer from knee osteoarthritis at some time in their life.
Although diet and exercise are critical for weight loss, it’s a double-edged sword.
“If your knees hurt, it’s harder to lose weight through exercise,” says Metzl. So he recommends activities that go easy on the knee.
For example, opt for a stationary bike over running on the treadmill, and walk on a flat surface instead of hilly turf. If you’re a die-hard treadmill fan, then go for longer sessions of walking punched with brief intervals of brisk walking or running every three to five minutes, DiNubile says.
3. Not following through with rehab and rest
The rest and rehabilitation period after a knee injury is critical to avoiding future pain or reinjury. Depending on the type of damage and treatment, recovery could last anywhere from a couple of weeks to several months.
“During the rehab period, you need someone to help you tell the difference between something that just hurts, and something that’s going to do you harm,” says DiNubile.
He tells WebMD that many of his young athlete patients are too eager to return to regular play as soon as they stop limping. He advises patients to work with an orthopedic surgeon, a sports medicine physician, a physical therapist, an athletic trainer, or some combination of these pros, in order to ensure proper focus is placed on gradually strengthening the knees.
4. Neglecting your ACL
One of the most commonly injured ligaments in the knee, the anterior cruciate ligament (ACL) is responsible for about 150,000 injuries in the U.S. every year.
As Piplica learned firsthand, sports like roller derby that involve quick cuts, twists, and jumping, put the ACL at higher risk for rupturing. More traditional high-risk sports include soccer, basketball, football, and volleyball.
Women in particular have a two- to eight-times higher risk for ACL tears compared to men, mainly because the way women naturally jump, land, and turn puts greater strain on the ACL.
However, male and female athletes alike can be trained to “rewire” themselves and thus lower risks of knee injury. That’s done through neuromuscular training, which involves supervised practice in improving agility, leg strength, and jump-landing techniques for better knee joint stability.
These specialized techniques are effective in reducing risks of knee injury by almost one-half, according to a 2010 review of seven neuromuscular training studies.
“Given what we know in how useful it can be in reducing ACL tears, it’s irresponsible of coaches and parents to not require athletes to undergo neuromuscular training,” says DiNubile.
He recommends that athletes of any age who play ACL risk-prone sports should seek help from an athletic trainer or other trained professional to help avoid this debilitating injury.
5. Overdoing it
“You make gains in fitness when you work hard and then allow your body to recover. You can’t do a hard workout every day,” Metzl says.
A sudden increase in intensity or duration of exercise can cause overuse injuries from repetitive strain. Tendonitis and kneecap pain are common symptoms in the knee.
Pushing too hard is also related to overtraining syndrome, a physiological and psychological condition among athletes in which they exceed their ability to perform and recover from physical exertion, often leading to injury or lowered performance.
Be sure to include stretching exercises before and after working out. And follow hard training days with easy ones so your body can recover.
6. Overlooking other muscles around the knees
Weak muscles and lack of flexibility are primary causes of knee injuries, according to the Mayo Clinic. When the muscles around the kneecap, hip, and pelvis are strong, it keeps the knee stable and balanced, providing support by absorbing some of the stress exerted on the joint.
DiNubile stresses the importance of building the quadriceps and hamstring muscles, as well as proper strengthening of the body’s core muscles, including the obliques, lower back muscles, and upper thigh.
His favorite tool to help accomplish this strengthening is a Swiss medicine ball. Other exercises to try are knee extensions, hamstring curls, leg presses, and flexibility exercises.

Sunday, March 25, 2012

Ujian Mengesan Jin Dalam Tubuh Anda


Assalamualaikum…

Mungkin kita semua pernah mengalami perasaan ganjil di mana kadang-kadang kita terlihat bayangan orang di tengah malam. Suara ganjil memanggil kita ketika berseorangan. Bunyi-bunyi pelik dan seumpamanya. Hal ini berkemungkinan berlaku kerana kita tinggal bersama makhluk Allah yang lain iaitu Jin.
Tidak mengapa jika tinggal satu bumbung, tetapi bagaimana pula keadaannya jika mereka tinggal di dalam badan kita? Mungkin kita akan mengalami banyak masalah dan penyakit misteri. Oleh itu adalah penting untuk kita mengesan adakah badan kita ditumpang oleh makhluk ini? Mari sama-sama kita mencuba..

Langkah 1
Play RUQYAH SYARIAH dan dengar sehingga tamat (20min) menggunakan headphone dengan volume yang kuat.
Langkah 2
Pejamkan mata dan jangan ikut bacaan ayat-ayat ini baik dimulut atau dihati.
Langkah 3
Perhatikan setelah selesai… Jika anda batuk, berpeluh-peluh, terasa mual, jantung berdegup kencang, terasa berdebar-debar, ada benda bergerak-gerak di bawah kulit, sendawa, mengantuk, pening dan menguap, maka sahlah badan anda dihuni JIN.
Berjumpalah dengan ustaz atau ahli perubatan yang lebih mahir untuk mengesahkannya dan berubatlah secepat mungkin sebelum ia merebak menjadi lebih teruk.
SIMPTOM AWAL GANGGUAN JIN
1) Sakit kepala selepas waktu asar ke atas.
2) Badan terasa berat dan malas.
3) Sukar mendapat jodoh.
4) Badan terasa bisa-bisa.
5) Sakit ketika ziarah orang meninggal.
6) Sukar tidur malam.
7) Sakit pinggang tanpa sebab.
8 ) Sakit dada bila waktu asar keatas.
9) Mimpi melihat binatang seperti ular dan sebagainya.
10) Bermimpi bayi atau menyusukan bayi.
11) Bermimpi di tempat tinggi.
12) Bermimpi di tempat yang kotor.
13) Sakit anggota badan tertentu seperti kaki selepas waktu asar.
14) Ada terasa benda bergerak dibawah kulit.
15) Bayi kerap menangis.
16) Bunyi guli jatuh diatas syiling.
17) Suami isteri kerap bertengkar walau perkara kecil.
18) Sayang melampau-lampau pada orang yang baru dikenali.
19) Malas beribadat.
20) Nyanyuk ketika usia lanjut.
21) Panas baran.
22) Sikap berubah secara mendadak.
23) Gelisah dan panas ditengkuk bila dengar al-quran.
24) Suka melakukan tabiat buruk.
25) Kerap sendawa bila mendengar al-quran.
26) Kerap keguguran.
27) Gagal melakukan hubungan kelamin.
28) Mengantuk bila dengar al-quran.
29) Bermimpi seram yang menakutkan.
30) Darah haid turun lebih 15 hari.
31) Batuk yang berpanjangan.
32) Selalu ditindih ketika tidur.
33) Kuat berangan.
34) Terlalu rasa rendah diri dan tidak berkeyakinan.
35) Nafsu seksual yang melampau.
36) Selalu melihat kelibat dirumah.
37) Terasa diri selalu diperhatikan.
38) Mandul.
39) Kerap mendengar sesuatu bisikan.
40) Melihat jin secara terus.
41) Sakit mental atau gila.
Zikir
Amalkan zikir di atas 100x tiap2 pagi & petang selama sebulan, insyaAllah diri anda akan dipagar dan gangguan jin pun akan beransur hilang.-
Sumber

Friday, March 23, 2012

Foods to prevent heart disease


Daripada pelbagai kajian yang dijalankan oleh pakar, beberapa jenis makanan yang selama ini dianggap boleh mengurangkan serangan sakit jantung sebenarnya tidak membantu pun pesakit jantung. Di antaranya termasuklah suplemen vitamin C, vitamin E, beta-karotin, selenium, vitamin B12 dan B9 (asid folik).
Namun begitu terdapat juga makanan yang diketahui dapat membantu mengurangkan atau mencegah sakit jantung, iaitu minyak ikan (omega-3, makanan laut seperti kerang, ketam, udang, dsb., selain daripada sayur-sayuran, buah-buahan, dan berries.
Perinciannya dipanjangkan dalam artikel berikut….
Foods to prevent heart disease
Many supplements do not thwart heart disease. This has been demonstrated in several studies. Instead, easily available foods are proven to have a greater potential for preventing heart diseases.
Supplements that do not work for heart problems
“Vitamin C pills do not appear to lower cholesterol levels or reduce the risk of heart attacks. Effects on cholesterol plaques in heart arteries (atherosclerosis) remain unclear. As for possible beneficial vasodilation (artery opening) properties, based on the current scientific evidence, Vitamin C is generally not recommended for this use.” (Source: Medline Plus, 1 March 2008)
A 2004 review of previous studies found that Vitamin E supplements were of no help for treating or preventing heart disease.
A 1994 study of smokers found that beta-carotene supplements didn’t protect the heart, but they did raise the risk of lung cancer.
The Women’s Antioxidant Cardiovascular Study, which followed 8,171 participants with signs of heart disease for an average of 9.4 years to test the effects of Vitamins C, E, and beta carotene, found that none of the supplements had any effect (Archives of Internal Medicine, 2007).
Selenium supplementation also does not protect against cardiovascular disease, a large randomised clinical trial shows (American Journal of Epidemiology, 15 April 2006).
Another study of more than 12,000 heart attack survivors found that Vitamins B12 and B9 (folic acid) supplements did not prevent heart disease either, supporting the results of previous trials. The findings by the University of Oxford in England were presented at the American Heart Association’s Scientific Sessions 2008 (Cancer Weekly, 25 November 2008).
What Experts Say
Dr Suzanne Steinbaum, director of women and heart disease at Lenox Hill Hospital in New York City: “We have been optimistic about the role of antioxidants such as Vitamin B in preventing heart disease, yet many of these large trials have shown that there is no benefit … (A)t this point, it is certainly hard to recommend extra supplements when we don’t have proof of benefit. What we can recommend is a diet with fruits and vegetables that have antioxidant vitamins in them.” (Journal of the American Medical Association, 20 August 2008).
Dr Ray Gibbons, a professor of medicine at the Mayo Clinic in the US: “These things (supplements) are very attractive to patients because they are perceived as natural, inexpensive and they are widely advertised. Many people have the perception that they are equivalent to heavily researched pharmaceuticals.”
Dr David Winter of Baylor Medical Center in the US said a person’s body does not absorb vitamins from a pill the way it absorbs vitamins from food. “The best way to get vitamins is from fruits and vegetables, not from a pill … When your body absorbs a pill … it can turn around and absorb less vitamins, we’re told.”
Melissa Ohlson, RD, coordinator of the US Cleveland Clinic’s preventive cardiology and rehabilitation nutrition program: “While fruits, vegetables, and other whole foods clearly protect the heart, it’s evidently impossible to capture that power in a pill.”(Health.com, 9 April 2008)
What to Eat

For heart disease, like cancer, good foods outshine supplements. Simple food choices — fruits; vegetables; nuts; grains; legumes; onion; garlic; olive oil; fish; foods rich in Vitamins C, E and beta carotene — go a long way when it comes to your heart’s health.
What you eat is a major determinant in how quickly and severely your arteries get clogged. The right diet can help keep vessels open, free of hazardous clots and flexible enough to serve as healthy conduits for blood flow.
The following are some heart-friendly foods, compiled from various sources, including Jean Carper’s 1993 book, Food — Your Miracle Medicine.
Fish. People who eat fish regularly, even just twice a week, enjoy a reduced risk of heart disease and sudden cardiac death, studies show. The evidence of fish’s preventive and therapeutic powers against cardiovascular disease is compelling. If you could look inside people’s arteries, you would see that the healthiest ones belong to fish eaters and the most diseased ones to non-fish eaters.
In an experiment, Danish researchers obtained arteries and fat tissue from 40 autopsies at Frederiksberg Hospital in Denmark. They measured the fish oil in the fat tissue, which revealed how much fatty fish the individual had eaten while alive.
Undeniably, the smoothest, cleanest arteries belonged to those with the most omega-3 fat in their tissue — who had eaten the most fish. And the most seriously clogged arteries belonged to those with the least omega-3 fat in their tissue.
Fish oil fights heart disease in 10 ways:
(1) Blocks platelet aggregation (clotting)
(2) Reduces blood vessel constriction
(3) Increases blood flow
(4) Lowers fibrinogen (clotting factor)
(5) Revs up fibrinolytic (clot-dissolving) activity
(6) Blocks cell damage from oxygen free radicals
(7) Lowers triglycerides
(8) Raises good HDL cholesterol
(9) Makes cell membranes more flexible
(10) Lowers blood pressure

Packed with this monounsaturated fat, fish “allow for the absorption of other carotenoids — especially beta carotene and lycopene — which are essential for heart health,” says cardiologist Stephen T. Sinatra, MD, author of Lower Your Blood Pressure In Eight Weeks. Most oily fish such as salmon, trout, mackerel, sardines and fresh tuna contain protein and antioxidants (zinc, selenium., Vitamin A), as well as Vitamin D, and some B vitamins. Salmon also contains the carotenoid astaxanthin, which is a very powerful antioxidant, says Dr Sinatra.
[Useful Tip: But fish also contains cholesterol, you may have heard. True, generally fish contains between 0.5-1.2 mg cholesterol per gram — which is very similar to the cholesterol in beef, chicken breast or bacon (which is about 1 mg cholesterol per gram). Although the cholesterol in fish is not much better than what you would find in meat, because fish mostly have very little fat in them and fish have almost nil saturated fat, there is almost nothing in fish for our body to convert to cholesterol. Meat on the other hand, with its saturated fat, can fuel the body with the saturated fat to make cholesterol.]
Shellfish. For years, shellfish has been wrongly branded a dietary villain. But it is making a comeback as a heart-healthy food. Shellfish was long thought to contain dangerously high levels of cholesterol, but the levels, according to health experts, are actually comparable to those in lean cuts of beef and chicken. You can thus substitute shellfish for other animal-type protein.
Studies have shown a significantly reduced risk of sudden cardiac death among men who ate shellfish at least once a week. In tests by Marian Childs, Ph.D., a lipid expert, formerly at the University of Washington in the US, 18 healthy men with normal cholesterol substituted specific shellfish for 3-week periods for their ordinary animal-protein foods like meat and cheese. Not a single one of 6 common shellfish (oysters, clams, crabs, mussels, shrimp, squid) boosted blood cholesterol. Just the opposite — the oyster, clam and crab diets lowered both total cholesterol and detrimental LDL cholesterol. Oyster and mussels improved the good HDL cholesterol ratios.
Shrimp and squid did not raise cholesterol, but neither did they lower it. Thus Dr Childs does not recommend eating shrimp or squid to improve cholesterol. (The cholesterol formula that will reduce the risks of developing the build-up of plaque in the arteries is low LDL and high HDL.) (Source: Carper, 1993).
[Note: Some shellfish raise LDL levels but also increases HDL because of the fish oils it contains. (A 3.5-ounce serving of most shellfish contains 200-400mg of beneficial omega-3 fats.) The two increases cancel each other out so there is no net increase in cholesterol levels from eating it.]
A 4-year study of men in Shanghai, China suggest that eating fish and shellfish weekly reduces the risk of fatal heart attacks in middle-aged and older men (American Journal of Epidemiology, 2001; Vol. 154, No. 9: 809-816).
A study showed that subjects who ate 10 ounces (280 grams) of shrimp daily for 3 weeks had reduced levels of triglycerides (blood fats that can clog arteries). One reason is that crustaceans (such as lobsters and shrimp) and mollusks (oysters, clams, and mussels) contain omega-3 fatty acids, which may control blood pressure and cholesterol levels. Among shellfish, oysters, mussels, and crabs contain the most. (Source: Ground Report, 7 May 2009)
For more important and useful tips on how fruits, vegetables and berries can help to prevent heart disease, please read Utusan Konsumer May-June 2009.

Tuesday, March 20, 2012

Tips for Exercise, Diet and Stress Reduction

Selain daripada tips bagi memulihkan kemurungan (depresi) dalam artikel yang dilampirkan di bawah ini, terdapat beberapa cara alternatif lain bagi menangani masalah kemurungan dengan berkesan. Cara rawatan yang digunakan termasuklah terapi kognitif tingkah laku (CBT) yang dilaksanakan secara berkelompok atau individu. Kaedah ini dapat mengurus gejala kemurungan yang berkaitan dengan fikiran negatif dan tingkah laku pasif.
Kemurungan biasanya bermula dengan rasa kebimbangan (anxiety) yang tidak ditangani dengan baik, lama-kelamaan akan bertukar menjadi murung, dan jika kemurungan peringkat awal tidak dirawati ia boleh bertukar kepada keadaan di mana pesakit mula menyisihkan diri daripada masyarakat, keluarga dan rakan, sehingga ada yang sampai mahu membunuh diri. Sebelum ini berlaku, kemurungan perlulah dirawat dengan segera.
Di antara tanda-tanda seseorang itu berada dalam kemurungan ialah sering dalam kesedihan, rasa cemas, mudah marah, rasa rendah diri yang ketara, rasa bersalah tak bertempat, rasa tidak bermaya, gelisah dan hati tidak tenteram, sukar menumpukan perhatian dan mengingati maklumat atau membuat keputusan.
Bagi orang Islam, sakit jiwa seperti ini boleh dirawat dengan ayat-ayat Ruqyah dan sentiasa berzikir mengingati Allah SWT, di samping melatih diri supaya menjadi seorang yang sabar, tabah dan redha dengan ketentuan kadha dan qadar Allah. Anggaplah setiap musibah yang menimpa ada hikmah di sebaliknya yang kita tidak ketahui. Kepercayaan teguh dan tawakal kepada Yang Maha Esa dan Maha Penyayang akan membuatkan hati berasa tenang. Melatih diri supaya sentiasa berfikiran positif dan buang fikiran negatif juga dapat membantu pesakit ini cepat sembuh.
Tips for Exercise, Diet and Stress Reduction
Reviewed by Brunilda Nazario, MD
Tips for Recovering From Depression
If you’ve had depression, you know how hopeless you can feel. It’s important to get professional treatment. But there are things you can do to ease symptoms of depression. Exercise, changing your diet, and even playing with a pet can improve your mood. Click to the next slide to see how you can start regaining control of your life.
Let Your Pet Nuzzle Blues Away
Sometimes your pet really can be your best friend — and that’s good therapy. When you play with your pet, you take your mind off your problems. Also, when you take care of your pet you’re fulfilling a commitment to something outside yourself. Caring for others can be very therapeutic.
Eat Smart to Lift Mind and Body
There’s a connection between mind and body. Although there is no specific diet that works for depression, a healthy diet can be part of an overall treatment plan. Build your diet around plenty of fruits, vegetables, and whole grains to help boost your physical and emotional health.
Choose Foods to Boost Your Mood
Some studies suggest omega-3 fatty acids and vitamin B12 may ease the mood changes that are part of depression. Fatty fish such as salmon, tuna, and mackerel contain omega-3 fatty acids. So do flaxseed, nuts, soybeans, and dark green vegetables. Seafood and low-fat dairy products are sources of B12. Vegetarians who eat no meat or fish can get B12 in fortified cereals, dairy products, and supplements.
Try Low-Fat Carbs for a Pick-Me-Up
Serotonin is a brain chemical that enhances your sense of well-being. Carbohydrates raise the level of serotonin in your brain. Low-fat carbs such as popcorn, a baked potato, graham crackers, or pasta are options. Vegetables, fruit, and whole grain options also provide fiber.
Drink Less Caffeine to Improve Mood
Do you really need that third cup of coffee? Anxiety can accompany depression. And too much caffeine can make you nervous, jittery, or anxious. So cutting back on soda, coffee, tea, and chocolate may make a difference in your mood. It can also help you sleep better at night.
Treat Your Aches and Pains
Feelings of depression can be related to pain. Work with your health care team to treat your depression and your pain.
Exercise to Change the Way You Feel
For some people, exercise works as well or even better than antidepressants. And you don’t have to run a marathon. Just take a walk with a friend. As time goes on, increase activity until you exercise on most days. You’ll feel better physically, sleep better at night, and improve your mood.
Choose an Exercise You Enjoy
If you don’t like to run, you won’t last long training for a marathon. But you will stay with a moderate exercise you enjoy. For instance, try golfing without a cart, riding a bike, working in your garden, playing tennis, or swimming. The important thing is to pick something you like. Then you’ll look forward to it and feel better when you do it.
Exercise With Others for Support
Staying connected with other people helps overcome the lethargy, exhaustion, and loneliness of depression. Join an exercise group or exercise with a friend. You’ll stay connected. And you’ll have support to help you stay on track!
Be Sure You Get Enough Sunlight
Do you feel more depressed during darker, cold months? You may have seasonal affective disorder, or SAD. SAD is most common in the winter, when there’s less sunlight. SAD can be treated with light therapy or exposure to artificial sunlight, antidepressants, and psychotherapy.
Explore Your Creativity
Painting, photography, music, knitting, or writing in a journal: These are all ways people explore their feelings and express what’s on their mind. Being creative can help you feel better. The goal isn’t to create a masterpiece. Do something that gives you pleasure. It may help you better understand who you are and how you feel.
Make Time for Mindful Relaxation
Stress and anxiety can increase your depression symptoms and make it harder to recover. Learning to mentally relax can help restore a sense of calm and control. You might consider a yoga or meditation class. Or you could simply listen to soothing music while you take a long, hot bath.
Become Actively Involved
Being involved with others can help you regain a sense of purpose. And it doesn’t take much to get started. Try volunteering with a charity. Or join a discussion group at the library or at church. Meeting new people and doing new things will help you feel good about yourself.
Keep Friends and Family in Your Life
The people who love you want to support you. If you shut them out, they can’t. If you let them in, you’ll feel a lot better. Call a friend and go for a walk. Have a cup of coffee with your partner. You may find it helps to talk about your depression. It feels good to have someone listen.
Get the Healthy Sleep You Need
Depression interferes with healthy sleep. Some people with depression sleep too much. Others can’t fall asleep easily. As you recover from depression, relearn good sleep habits. Start by going to bed and getting up the same time each day. Use relaxation techniques to help you fall asleep. Healthy sleep makes you feel better physically and mentally.
Avoid Alcohol and Drugs
Alcohol and drugs can slow or prevent recovery from depression. They can also make your depression worse and interfere with the medicines you take for depression. If you have a problem with substance abuse, ask for help now. You’ll have a far better chance of recovering from depression.
Continue Your Treatment
The steps outlined in these slides may help you feel positive about your life. But alone, they’re not enough. They won’t replace medical treatment or talk therapy. Depression is a serious illness, and it carries a risk of suicide. If you are thinking about suicide, seek help immediately. And never stop or change treatment without discussing it carefully with your doctor.

Sunday, March 18, 2012

What exercises may reduce low back pain


Kesakitan yang dialami oleh pesakit tulang belakang bawah atau spondylosis boleh dikurangkan dengan melakukan senaman-senaman yang sesuai setiap hari, sebaik-baiknya di waktu pagi semasa otot-otot masih tegang.

Senaman yang sesuai untuk sakit tulang belakang bawah (vertebra lumbar) termasuklah senaman aerobik, senaman menguatkan otot-otot belakang, perut dan kaki, serta senaman regangan untuk melembutkan otot-otot dan sendi-sendi yang ketat dan tegang.

Cuba juga elakkan senaman atau pergerakan yang boleh menambah sakit tulang belakang, seperti mengangkat barang-barang berat melebihi pinggang, mengangkat kaki ke atas semasa berbaring atau cuba mencapai ibu jari semasa tunduk, dsb.
What exercises may reduce low back pain?
Exercises that may help reduce or prevent low back pain include:
* Aerobic exercise, to condition your heart and other muscles, maintain health, and speed recovery.* Strengthening exercises, focusing on your back, stomach, and leg muscles.* Stretching exercises, to keep your muscles and other supporting tissues flexible and less prone to injury.
Some exercises can aggravate back pain. If you have low back pain, avoid:
* Straight leg sit-ups.* Bent leg sit-ups or partial sit-ups (curl-ups) when you have acute back pain.* Lifting both legs while lying on your back (leg lifts).* Lifting heavy weights above the waist (standing military press or biceps curls).* Toe touches while standing

Saturday, March 17, 2012

Cara Kurus Tanpa Ubat-Ubatan


Dipetik dari website petronas dagangan
1. JANGAN BERLAPAR
Makanan memberi kita tenaga dan bila kita menggunakan tenaga kurang dari apa yang kita ambil, tubuh akan terkejut.
Tubuh akan mula membakar muscle(otot) untuk menggantikan makanan. Ini menyebabkan kadar metabolisma tubuh menjadi rendah.Bila anda tidak tahan berlapar, pada kebiasanya anda akan makan dengan lebih banyak. Pada masa ini, walaupun tahap pengambilan makanan anda telah kembali ke paras normal, tetapi metabolisma tubuh masih lagi rendah. Ini menyebabkan ia tidak membakar kalori pada tahap yang sama lagi
2. AMBIL SESUATU YANG PAHIT SEBELUM MAKAN
Minumlah kopi dan kumur beberapa saat sebelum makan. Cara ini menyebabkan tekak merasa pahit dan menghantar isyarat melalui otak bagi menggalakan rembesan enzim dan asid HCL. Kekurangan enzim dan asid HCL di dalam perut boleh menyebabkan ketidakcekapan penghadaman.
3. MINUM 8 GELAS AIR SEHARI
Air mengurangkan selera makan anda secara semulajadi dan membantu badan memetabolisma simpanan lemak di dalam tubuh. Sebelum makan makanan yang berat-berat, cuba minum air, pasti anda tidak akan makan dengan banyak.
4. ELAKKAN MINUM MINUMAN YANG BERGAS
Minuman bergas biasanya mengandungi 7-8 sudu gula dan tidak baik untuk kesihatan tubuh.
5. KURANGKAN PENGAMBILAN GARAM
Pengambilan garam yang tinggi menggalakan penangkungan air. Mengurangkan pengambilan garam bermakna badan anda menangkung sedikit air. Ini bermakna anda kurang berat yang disebabkan air.
6. AMBIL SARAPAN PAGI
Anda juga boleh menurunkan berat badan dengan pengambilan sarapan pagi. Menurut satu kajian, mereka yang tidak mengambil sarapan pagi lebih cenderung untuk gemuk berbanding dengan mereka yang mengambilnya. Bagaimana ia terjadi? Sarapan pagi menstabilkan hormone dan paras gula didalam darah. Kadar metabolsima juga meningkat untuk membakar kalori.
7. MAKANLAH DENGAN PERLAHAN-LAHAN
Nikmatilah makanan dengan perlahan-lahan dan jangan gopoh. Kerana apabila kita makan secara perlahan-lahan, tubuh akan menghantar isyarat menunjukan kepuasan.
8. KUNYAH MAKANAN KEPADA CEBISAN LEBIH KECIL
Kunyahlah makanan kepada cebisan lebih kecil sebelum menelan kerana dengan cara ini ia lebih mudah dihadam.
9. Biar makan kerap dengan kuantiti yang sedikit daripada makan hanya sekali, dua tetapi dengan kuantiti yang banyak.
10. Jika anda terasa ingin makan snek atau makanan ringan, beruslah gigi anda atau kunyahlah gula-gula getah. Rasa mint atau berangin di mulut akan membantutkan selera anda.
11. Kurangkan pengambilan marjerin, butter dalam makanan anda. Kalau boleh, usah ada di dalam peti ais anda.
12. Apabila makan di restoran atau gerai , pesanlah air limau nipis atau jus oren kerana minuman masam menggalakan pembakaran lemak. Mintalah minuman yang kurang gula.
13. Buah-buahan dan sayur-sayuran adalah sumber terbaik untuk vitamin, mineral dan serat dan kandungan lemak yang rendah.
14. Jangan timbang berat badan anda setiap hari kerana anda tidak akan nampak perubahannya. Jika anda minum banyak, dan waktu itu anda timbang berat badan yang pastinya meningkat, mungkin anda akan berputus asa untuk berdiet
15. Ambil makanan yang berempah Sesetengah rempah seperti cili, biji sawi, didapati boleh membakar kalori. Penambahan lada hitam bukan sahaja meningkatkan penghadaman, ia juga meningkatkan pembakaran lemak.
16. Pilih Lebih Banyak Bijirin dan Kekacang Dalam Makanan
Bijirin penuh adalah sumber utama tenaga. Bijiran dan hasil bijirin banyak mengandungi karbohidrat kompleks, protein, vitamin, mineral dan sedikit lemak.
17. SIMPAN SATU DIARI
Simpan satu diari makanan boleh berpengaruh besar dalam proses penurunan berat badan. Rekodkan dalam sehari, berapa kali anda makan dan berapa banyak, tahap kelaparan yang memerlukan anda makan, dan perasaan anda ketika makan. Diari makanan boleh membuatkan anda peka kepada keinginan makan anda. Setelah beberapa lama membuat catatan, perhati dan kenal pasti di mana anda boleh membuat atau perbaiki tabiat pemakanan anda kepada yang lebih sihat. Diari ini juga boleh membuatkan anda lebih fokus dan lebih komited terhadap pelan diet anda. Mulakan diari makanan anda dan rajin-rajinlah membuat catatan.
18. TUMPUKAN PERHATIAN UNTUK SIHAT, BUKAN KURUS
Ramai orang lebih berjaya dalam penurunan berat badan dalam jangka masa panjang apabila mereka menukar motif mereka daripada untuk kurus kepada untuk kekal sihat dan segar. Tukarlah fikiran anda untuk memikirkan dan memilih makanan apa yang boleh menyihatkan tubuh badan.
19. Cara memasak paling baik untuk mengurangi jumlah kalori dalam makanan adalah merebus memanggang atau mengukus. Khusus untuk sayuran, anda boleh menumisnya dengan sedikit minyak(misalnya satu sudu minyak masak). Hindari minyak atau lemak haiwan.
20. Ketika memilih piring makanan , ambilah piring yang rata dan bukan piring cekung. Ambil sayuran dahulu untuk memenuhi piring, kemudian baru nasi dan yang terakhir, lauk dagingnya. Jika ingin tambah, hanya sayuran yang boleh anda ambil. Jangan lupa, makanlah di meja makan dan jangan di sembarang tempat apa lagi sambil menonton tv. Sebab, makin menarik program tv, semakin banyak makanan ringan yang anda habiskan!
21. Selain memberi peluang makanan untuk turun , kebiasaan berjalan-jalan sesudah makan akan membantu menghabiskan sebahagian kalori dari makanan itu. Setiap 25 langkah anda berjalan satu kalori akan diguna. Lebih-lebih lagi anda menaiki tangga. Tentu saja semua ini harus dilakukan dengan santai kerana perut anda baru saja terisi.
22. Khusus bagi kaum wanita , yang juga perlu diperhatikan adalah tabiat berbelanja dan memasak. Seelok-eloknya, tidak berbelanja semasa perut kosong. Rancanglah perbelanjaan sesuai dengan keperluan. Jika ingin membeli makanan, kunjungilah dahulu gerai buah dan sayuran. Gerai makanan segera harus anda kunjungi paling akhir sekali jika memang benar-benar memerlukannya.
23. Untuk mengempiskan perut , gerakan punggung yang ringan tetapi lama akan lebih efektif. Latihan dapat dilakukan dengan alat seperti untuk permainan hula hoop. Gerakan ini mungkin boleh disamakan dengan gerakan penari gelek, dangdut atau hula-hula yang memiliki perut lebih kecil dan cantik.
24. Kurangkan pengambilan gula kerana setiap satu sudu gula mengandungi 32 kilokalori.
25. Beberapa aktiviti fizikal yang mudah untuk langsing
i. Jalan cepat. Gunalah kasut yang cukup selesa dipakai agar kaki tidak melecet dan sihat
ii. Gunakan tangga untuk naik ke tingkat atas. Jika terlalu tinggi,naik tangga untuk beberapa tingkat, kemudian sambunglah denagan menaiki lif
iii. Renang adalah latihan menyeluruh. Berenang dengan laju dengan nafas yang dalam
iv. Bersenam atau peregangan, sangat baik bagi otot-otot dan sendi-sendi yang kaku. Melenturkan otot dapat melancarkan peredaran darah
v. Tunggang basikal dan kayuh perlahan-lahan tetapi dalam tempoh yang lama. Ini dapat mencantik dan merampingkan peha."

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