The Truth about Men

Men – powerful, strong, virile,protecting and providing for the family.

But are men really stronger? It is now common knowledge that men’s life expectancy is lower than women’s. According to the UN World Population Prospects 2011 Revision released by the United Nations Department of Economic and Social Affairs,Population Division, the average life expectancy of Malaysian men is about 71 years, while in women it is closer to 76 years.

“One of the biggest problems is that men don’t tend to use healthcare, even if it is just consultation with their GP,” says Dr Peter Ng Eng Pin, consultant urological surgeon at Sime Darby Medical Centre Subang Jaya. “Men’s attitudes tend to be ‘I have to be really ill before I see the doctor’ or ‘it’s just a minor illness, I can fight it off myself’. But men must realise that they are not invulnerable.

”It seems that taking care of their health is just not part of the big picture when it comes to men. Dr Ng compares this with women, who are more detail orientated and thus notice the little changes and problems that can crop up from time to time. Unfortunately for men, health is all about the little details, and so they tend to lose out by not paying attention.

In Malaysia, men above the age of 45 years do tend to have the awareness that they should go for general checkups and screenings. In a normal clinical assessment, the doctor will note down your bio metrics, take your health and family history, check on current complaints and do a general systems review of your body.

If there are symptoms or risk factors present, the doctor will recommend screenings for heart disease, hypertension,diabetes or osteoporosis (in older men).

Men below the age of 45 years usually do not require annual screenings,unless they lead an excessive lifestyle,or there is family history of a disease.For example, if your father had a heart attack in his 40s, it is a good idea for you to get a full check up and screen for heart disease, cholesterol or hypertension before you reach that age. It is highly likely that you have the same health problems that your father had, even if the symptoms are not yet present.

This article was contributed to Tab A Doctor by,
Dr Peter Ng Eng Pin, Urologist, Sime Darby Medical Centre

10 Health Benefits of Eating Kale

Kale is being called “the new beef”, “the queen of greens” and “a nutritional powerhouse.” Here are ten great benefits of adding more kale to your diet:

1. Kale is low in calorie, high in fiber and has zero fat.
One cup of kale has only 36 calories, 5 grams of fiber and 0 grams of fat. It is great for aiding in digestion and elimination with its great fiber content. It’s also filled with so many nutrients, vitamins, folate and magnesium as well as those listed below.

2. Kale is high in iron.
Per calorie, kale has more iron than beef. Iron is essential for good health, such as the formation of hemoglobin and enzymes, transporting oxygen to various parts of the body, cell growth, proper liver function and more.

3. Kale is high in Vitamin K.
Eating a diet high in Vitamin K can help protect against various cancers. It is also necessary for a wide variety of bodily functions including normal bone health and the prevention of blood clotting. Also increased levels of vitamin K can help people suffering from Alzheimer’s disease.

4. Kale is filled with powerful antioxidants.
Antioxidants, such as carotenoids and flavonoids help protect against various cancers.

5. Kale is a great anti-inflammatory food. 
One cup of kale is filled with 10% of the RDA of omega-3 fatty acids, which help, fight against arthritis, asthma and autoimmune disorders.

6. Kale is great for cardiovascular support.
Eating more kale can help lower cholesterol levels.

7. Kale is high in Vitamin A.
Vitamin A is great for your vision, your skin as well as helping to prevent lung and oral cavity cancers.

8. Kale is high in Vitamin C.
This is very helpful for your immune system, your metabolism and your hydration.

9. Kale is high in calcium. 
Per calorie, kale has more calcium than milk, which aids in preventing bone loss, preventing osteoporosis and maintaining a healthy metabolism. Vitamin C is also helpful to maintain cartilage and joint flexibility

10. Kale is a great detox food. 
Kale is filled with fiber and sulfur, both great for detoxifying your body and keeping your liver healthy.


This article was originally published by Alison Lewis for MindBodyGreen.com

6 Workouts To Do At Your Desk

We live in a world that is unable to function without technology and requires sitting at a desk all day. Desk workouts are great because you are still at your desk, and they allow you to take that break you need when you feel overwhelmed or need to refresh your mind.

The following desk workouts are organized to start with upper body to end with lower body. The recommendation for the below is minimum three times a day (morning, lunch hour and before you leave work) or maximum five times a day (before a big meeting, your breaks, or instead of grabbing the coffee, do the workouts.

Desk Workout #1: Shoulder-Neck Stretch

Move your chair a foot back from your desk. Place both feet firmly on the floor. Drop your shoulders back; tuck your chin back to avoid straining your neck. Place your right hand under your chair holding the bottom; take your left hand, place on the upper right side of your head.

Gently pull your head towards the left side. Don’t push your head forward to hunch forward, and do not throw off your alignment. Feel the stretch along the side of your neck down through your shoulders. You have two options- hold it based on your threshold for how long you want to feel that stretch till you want to switch, or repeat five times per side.

Desk Workout #2: Forearm Stretch

Moving your chair a foot back from your desk, shoulders down, chin tuck back, hold your right arm out in front of you, palm down, hand facing up. Take your left hand, to slowly bend your fingers all the way down to stretch your forearm. Repeat with the left arm.

Carpal tunnel syndrome begins with tension in your forearm, until it builds up at the base of your hand. Stretching your forearms daily prevents the tension from building up throughout your whole arm. Acupuncture is a good option to relieving these tension points.

Desk Workout #3: Shoulder Rolls

Moving your chair a foot back from your desk, shoulders down, chin tuck back, leaving your arms loose, roll your right shoulder back and allow your arm to move with your shoulder to loosen up. Repeat the left side the same way, and eventually let both roll one after the other, so your muscles do not tighten, but loosen up.

Desk Workout #4: Hip Opener

When we sit for long periods of time, our hip flexors become tight, shortening our torso, because our lower back is not stretched and aligned the way it should be. Move your chair back from your desk, shoulders back, stomach relaxed- move to the front edge of your chair. Bring your right foot across on your left thigh. Push down on your right knee, to feel a stretch in your hip flexor. For balance, hold your foot with your other hand so you can increase your flexibility as you push on your knee. Repeat switching legs.

Each time you do this, practice increasing your flexibility and bring your foot up higher on your thigh. If your hip flexors are tighter than you can bare- then re-examine how you are doing your crunches because a common mistake is to work your hip flexors rather than your abdominals based on your alignment.

Desk Workout #5: Feet Arches

Moving your chair back from your desk, remove your shoes, and stand up, hold your desk for support (don’t hold the computer!). You can either do one foot at a time or do both. Keeping one foot off the floor, use the other foot to slowly push yourself up and off the ground. Go slowly and eventually adjust the speed to your comfort level. Feel the stretch in the arches of your feet, calves and also your toes.

This is incredibly important for women who wear heels; depending on the type of shoe, it will squish your toes at the front of the shoe, providing you with no support. Repeat on both sides.

Desk Workout #6: Back Stretch

Standing up, shoulders back, pelvis tucked under and abdominals relaxed, take both your hands, behind your lower back, just above your buttocks, gently push forward to stretch your lower back. Hold based on your threshold for how long you want to feel the stretch. As you release to come back to standing, slowly bend forward till you feel the stretch towards the floor.

To increase your flexibility, breathe in and out and with each breathe reach farther down with your hands when bending forward and hold the stretch longer when bending backwards. Repeat this exercise based on your comfort depending on your back, your flexibility and health concerns.

Bonus Desk Workout: Relaxation

I’m including this as a bonus, because it involves two chairs, a towel/blanket and also to be away from your desk for five minutes. It also involves having a colleague as your partner. Sitting back straight on your chair, stretch your feet onto another chair. Roll a towel (or blanket) place at the top of your chair, so when you bend your head back, your neck rests on the towel. Close your eyes and take deep breathes for five minutes with your hands on your lap or at the sides, do not cross your hands. Have your partner time five minutes.

Take turns doing this desk workout, if it’s lunch hour, do this for twenty minutes, alternating between partners to time each other. If it’s a 15 minute break, you each can time five minutes and still get your tea.


Article Author: Ayeesha S. Kanji
This article was originally published in Careerealism

How to Avoid the Temptation to Eat Unhealthy Foods

Are you trying to avoid eating unhealthy foods but can't fight the cravings? It's just that some foods are just addictions, so breaking them are difficult. Here is a good starting place to put you on the yellow brick road to healthy eating.

• Identify your cravings. 

A particular food craving might point to something lacking in your diet. Find your favorite cravings below, and then note the possible item(s) missing from your present diet.

Craving: Chocolate, Missing Nutrient: Magnesium

Women should be cautious during menstruation, as magnesium levels do drop. Instead, try snacking on natural fruits, nuts, or take a vitamin/mineral supplement.

Craving: Sugar or Simple Carbs, Missing Nutrients: Protein & Complex Carbs

A quick science lesson: Carbohydrates break down into sugars. Since sugar metabolizes very quickly, it is not a good source of long term energy. The best source of energy includes protein and complex carbohydrates, which break down much slower. Good examples include brown or wild long-grain rice; and pasta or bread made from wholewheat flour. It is called "wholewheat" because it includes the "whole" kernel, of which the outer shell contains the germ, bran and nutrients of the grain. White rice (Minute Rice) and white flour have been stripped of this goodness, leaving only the inner starch (simple carbohydrates).

Craving: Fried foods, Missing Nutrients: Calcium & OMEGA 3 Fatty Acids

OMEGA 3's are good fat! Try eating more fish, or check your grocery store for milk, cheese, or eggs containing theses essential oils plus calcium (it will state such on the label).

Craving: Salt, Missing Nutrients: Hydration, Vitamin B, Chloride

When you desire something salty, try to drink water instead. Also, stress can lead to a Vitamin B deficiency, so if your experiencing hardship, take a second Vitamin B supplement half way through your day.

• Remove temptation. 

Just get rid of it, and remove all temptation from your home. To keep yourself from buying more, never go to the grocery store while hungry. When you have only healthy foods to eat, you'll make healthy choices. When you do get a craving, it'll be too much bother to hunt down a candy bar, when you have a healthy substitute at home.

• When you go to the store, force yourself to buy good foods. 

Avoid ice-cream, frozen dinners, white bread, sweets and snacks. If you do this, you will find it harder and harder to eat the wrong type of foods at home.

• Replace the rituals. 

You don't need dessert after dinner. You don't need candy at the movies. You don't need a donut with your coffee. To break such habits, provide a healthy alternative beforehand, such as a piece of fruit. You can take fruit into a theater with a little white lie, by explaining your diabetic and it's doctor recommended, should anyone ask. Keep an assortment of healthy choices around, such as a crisp vegetable salad you can garnish with lemon or vinegar or peppers, various fruit (remember citrus fruits can be very high in calories), apples, water melon, rice cakes, raisins, dates, and other healthy snacks.

• Avoid Boredom. 

Keep yourself active and busy, so you're not always thinking about just food. There is a lot more to do than eat.

• Drink plenty of water! 

The water intake recommended does NOT include the water you receive from food or coffee. If you feel thirsty, this means you are already dehydrated - and dehydration can often be confused with hunger. Keep a large jug of lemon favored water, chilled herbal tea, or Crystal Lite on hand if you don't like plain water. Another trick is to keep a drinking glass and jug of water always in sight. If it's in front of you, you'll drink it.

• Reward Yourself! 

Permit yourself a treat from time to time, as you establish new habits. Just be sure a treat is exactly that, just a small taste! One or two cookies, not an entire bag. If you lack the will power in the beginning, purchase a small prepackaged goodie, so that is all there is. A "cheat-day" is a day in which you are permitted to have such a treat. It does not mean you can cheat all day long!

Eating healthy is a lifestyle, not a quick fix to a problem
There are many other things you can do instead of snacking. A short list includes: read the paper, watch a ball game, draw a picture, cut the lawn, plant some flowers, drink a cup of tea, call a friend, take a walk, groom your dog, watch a sitcom, learn a foreign language, do a dance routine, read a book, or research something. So get up off your lazy rear!

Start slowly. It is easier to stick to a new routine if you gradually work up to it.

Eat your meals slowly, with other people, and at a table made to hold a plate and have chairs around it.

Try these healthy alternatives to unhealthy snacks: a handful of toasted/salted almonds, granola bar , Go-Raw gluten free snacks, rice cakes/soy chips, clementines,cereal.

"Nothing tastes as good as being healthy feels"



This article was originally published at WikiHow.

Beer and Wine: How Healthy Are They?

A drink (or two) a day can be beneficial to one’s health. Studies have shown that drinking red wine in moderation lowers your risk of cardiovascular disease and cancer.

“Men should drink no more than three standard drinks a day; and women, no more than two,” says Mrs Magdalin Cheong, Chief Dietitian of the Dietetic & Food Services at Changi General Hospital.

A standard drink refers to 2/3 of a small can of regular beer (220ml), a glass of wine (100ml) or one nip of spirit (30ml).

To drink or not to drink

Although drinking in moderation can be good for health, Ms Cheong advises non-habitual or social drinkers not to start drinking alcohol regularly for its health benefits.

“For most Asians, drinking is not part of the meal. Hence, when a person starts drinking, it can get out of control and therefore affect one’s health,” says Ms Cheong.

In fact, the nutritional content of beer or wine can be obtained from other more nutritious foods and antioxidants present mainly in fruits and vegetables.

According to Singapore's Health Promotion Board, regular and binge drinking have been linked to obesity, mouth, throat and oesophageal cancer, liver cirrhosis, brain damage and memory loss as well as sexual problems, especially male impotency.

Wine’s nutritional content

Wine contains chemical compounds called natural phenols which are classified as either flavonoids or non-flavonoids.

Flavonoids, which are present in red grapes, have antioxidant properties and help reduce the risk of cancer, cardiovascular disease and age-related degenerative disease.

Tannins, a type of flavonoids, are found in grape skins, seeds and stems. A natural preservative in wine, tannins are believed to help reduce the risk of cardiovascular disease.

Resveratrol, a type of non-flavonoids under the category of stilbenoids, is a naturally occurring antioxidant. It is mostly found in grape skin; red wine has more resveratrol than white wine. Resveratrol is believed to decrease the stickiness of blood platelets and help blood vessels remain open and flexible thereby reducing high blood pressure.

Besides natural phenols, wine also contains polyphenols which are antioxidants. Polyphenols are believed to lower total cholesterol and blood pressure, lessen the risk of cancer, and stimulate the immune system. They also have anti-bacterial properties.

Beer’s nutritional content

Beer contains mainly alcohol with 7kcal energy per gram. The beverage also has various types of vitamin B, such as vitamin B6, vitamin B2 or riboflavin, and vitamin B9 or folate, which are derived from the yeast used during the beer production process.

Studies show benefits of drinking alcohol in moderation

Cardiovascular disease

In 2011, researchers from the Institute for Population and Public Health at the University of Calgary, Canada showed that there was a 14 to 25 per cent reduction in heart disease in moderate drinkers compared with those who had never consumed alcohol.

In particular, according to a study published in the American Medical Journal in 2008, it was found that persons who only drank wine showed the most benefit, having the biggest reduction in cardiovascular events compared with non-drinkers, heavy drinkers or those who drank other types of alcohol.

Ulcers

Studies have also shown that consuming three to six glasses of wine per week can lower the risk of Helicobacter pylori infection (associated with stomach ulcers) by 11 per cent compared to those who do not drink. Red wine, which has antibacterial agents, is also believed to lower the risk of general infection by 6 per cent.

Other health benefits

Other studies have found health benefits of moderate alcohol consumption related to anti-ageing, lowering the risk of obesity and improving cognitive function.

This article was originally published at healthxchange.com.sg

Building Blocks of a Healthy Diet

We love our char kway teow, and we love our nasi briyani! They're absolutely delicious but may not contain what we need to stay healthy. So, here's a quick rundown on what your body needs, and how come commonly enjoyed hawker fare stack up in nutritional content.

Here's what you need to include in your daily diet;

Carbohydrates provide the main energy fuel for key organs, including your brain. Carbohydrate foods such as breads, cereals and rice should form the staple of your diet.

Protein is the building block of bones, muscles, cartilage, skin and blood. Protein repairs tissue, too. Good protein sources are lean meat, fish, chicken and soya beans.

Fats are essential for growth, healthy skin and regulation of bodily functions. The key is to reduce the saturated fats (think chicken skin).

Fibre promotes healthy bowel function, keeping disease at bay.

Fluids keep us hydrated and aid the body's metabolism and functions.

Typical daily needs and dietary allowances (for women):

• Energy: 1800 to 2000 kcal 
• Protein: 58g 
• Total fat: 56 to 67g (25 - 30% of energy) 
• Saturated fat: less than 22g (10% of energy) 
• Carbohydrates: 275g 
• Dietary fibre: 20g 
• Cholesterol: less than 300mg 

The best picks:

Keep those for the special, occasional treat: