Category Archives: Non-communicable Diseases (NCDs)

AFT TV, AFTNews, AFTNews, Features Australia/NZ, Non-communicable Diseases (NCDs)

Blinded by Sugar

Video

“Blinded By Sugar” tells the story of Neil Hansell, a man who woke one morning blind in both eyes due to neglect of his diabetes. In this confronting 20-minute keynote presentation, Dr Muecke discusses why type 2 diabetes is a growing worldwide epidemic and explores a number of strategies to curb the toxic impact of sugar on our health.

Source: James Muecke’s YouTube Channel

An in-depth interview

We’ve been researching the work by ophthalmologist Dr. James Muecke earlier this year, having come across an article about his Australian of the Year 2020 award presented by the PM Scott Morrison. Dr. Muecke made headlines recently following his speech at the National Press Club on 1st December 2020. In that memorable speech, he speaks about a possible sugar tax as a solution to reducing the alarming rate of millions Australians presenting type 2 diabetes or are pre-diabetic. Rachel Clun of the Sydney Morning Herald summarises it well here.

AFTNN will be conducting a special interview with Dr. Muecke in the coming months and we really look forward to bringing his message to more people in the Asia Pacific region – home to two-thirds of the world’s population, sharing his ideas and proposed solutions on curbing the disease.

Learn more about the foundation: www.sightforall.org

Please support Tracey’s work by clicking through to her YouTube Channel or you can support her here: http://www.traceymcbeath.com.au
AFTNews, AFTNews, Non-communicable Diseases (NCDs), Wellness

#BeActive trends

Video

Regular physical activity is proven to help prevent and manage noncommunicable diseases (NCDs) such as heart disease, stroke, diabetes and several cancers. It also helps prevent hypertension, maintain healthy body weight and can improve mental health, quality of life and well-being. 

Physical activity refers to all movement. Popular ways to be active include walking, cycling, wheeling, sports, active recreation and play, and can be done at any level of skill and for enjoyment by everybody. 

Daily recommendation for children & adolescents – WHO 2020

Yet, current global estimates show one in four adults and 81% of adolescents do not do enough physical activity. Furthermore, as countries develop economically, levels of inactivity increase and can be as high as 70%, due to changing transport patterns, increased use of technology for work and recreation, cultural values and increasing sedentary behaviours.

Increased levels of physical inactivity have negative impacts on health systems, the environment, economic development, community well-being and quality of life.

Recommendations for senior adults – WHO 2020
Recommendations for adult seniors – WHO 2020

The WHO Global action plan on physical activity 2018–2030: more active people for a healthier world, provides a framework of effective and feasible policy actions which can help support, retain and increase physical activity through cross-government and multisectoral partnerships across all settings, as a coordinated and comprehensive response.

World Health Organisation (WHO) has released guidelines on physical activity and sedentary behaviour. Click here to view more.

AFT Features, Non-communicable Diseases (NCDs), Wellness

Adopting a healthy lifestyle helps reduce the risk of dementia

Video

One of the greatest fears most people don’t speak about is cognitive decline and dementia. How do they cope in Malaysia, Singapore and Indonesia?

The World Health Organization (WHO) has just released its guidelines about how people can address this fear and reducing their risk of dementia. Believe it or not, it’s as simple as:

#Move8 fitness movement at KL Car Free Morning – photo courtesy www.move8.org.

  • getting regular exercise

  • not smoking

  • avoiding harmful use of alcohol

  • controlling their weight

  • eating a healthy diet

  • maintaining healthy blood pressure, cholesterol and blood sugar levels

And who’s a poster model for this? Malaysia’s and the world’s oldest Prime Minister Tun Dr. Mahahir Mohammad, of course! At the age of 93 years young, Tun M as he’s fondly known to Malaysians, said this, “I would advise people not to rest when they grow old because if you rest, you will soon become very weak and incapable, and may become senile. Be active after you reach retirement age.

Tun Dr. Mahathir Mohamad courtesy of https://aarondell.home.blog/tag/mahathir-mohamad/

It is the same as your muscles. If you don’t use your muscles and lie down all the time, the muscles cannot even carry your weight. You cannot stand. You cannot walk.

The brain is the same. If you don’t use your brain, you don’t think, you don’t read, you don’t write, the brain regresses and you become senile. So always be active,” Tun M advised.

In the press statement issued on 14 May 2019 from its Geneva headquarters, WHO Director-General Dr Tedros Adhanom Ghebreyesus shares that in the number of people with dementia is expected to triple in the next 30 years. “We need to do everything we can to reduce our risk of dementia. The scientific evidence gathered for these Guidelines confirm what we have suspected for some time, that what is good for our heart, is also good for our brain.”

WHO’s Global Dementia Observatory, launched in December 2017, is a compilation of information about country activities and resources for dementia, such as national plans, dementia-friendly initiatives, awareness campaigns and facilities for care. Data from 21 countries, including Bangladesh, Chile, France, Japan, Jordan and Togo, have already been included, with a total of 80 countries now engaged in providing data.

Creating national policies and plans for dementia are among WHO’s key recommendations for countries in their efforts to manage this growing health challenge. During 2018, WHO provided support to countries such as Bosnia and Herzegovina, Croatia, Qatar, Slovenia and Sri Lanka to help them develop a comprehensive, multi-sectoral public health response to dementia.

An essential element of every national dementia plan is support for carers of people with dementia, said Dr Dévora Kestel, Director of the Department of Mental Health and Substance Abuse at WHO. “Dementia carers are very often family members who need to make considerable adjustments to their family and professional lives to care for their loved ones. This is why WHO created iSupport. iSupport is an online training programme providing carers of people with dementia with advice on overall management of care, dealing with behaviour changes and how to look after their own health.”

Dementia: a rapidly growing public health problem

Dementia is an illness characterized by a deterioration in cognitive function beyond what might be expected from normal ageing. It affects memory, thinking, orientation, comprehension, calculation, learning capacity, language and judgement. Dementia results from a variety of diseases and injuries that affect the brain, such as Alzheimer disease or stroke.

Dementia is a rapidly growing public health problem affecting around 50 million people globally. There are nearly 10 million new cases every year. Dementia is a major cause of disability and dependency among older people. This is a rampant non-communicable disease (NCD) and inflicts a heavy economic burden on societies as a whole, with the costs of caring for people with dementia estimated to rise to US$ 2 trillion annually by 2030. The increasing numbers of people with dementia, its significant social and economic impact and lack of curative treatment, make it imperative for countries to focus on reducing modifiable risk factors for dementia. Action area 3 of the Global action plan on the public health response to dementia 2017–2025 is risk reduction. Download the global action plan here.

Some highlights from the plan on the areas for action include: increasing prioritisation and awareness of dementia; reducing the risk of dementia; diagnosis, treatment and care; support for dementia carers; strengthening information systems for dementia; and research and innovation.

This topic has recently been covered by The Star newspaper in Malaysia, “Dealing with Dementia”.

Dementia patients require assistance with even the basic needs

And also in Singapore, their Ministry of Health website addresses citizen’s concerns about the ever rising occurrences of dementia in elderly folks. Find out more about dementia signs here.

Warning signs of dementia

Dementia affects memory, judgement, language, planning and behaviour.

The video above, is inspired courtesy from Indonesia’s popular poco-poco dance. Some believe this helps prevent Alzheimer’s and other forms of dementia by stimulating the brain. In the CGTN news channel video description, they share that Alzheimer’s affects the elderly, has no cure and experts have been looking for ways to prevent it.

Source: World Health Organisation // Ministry of Health Singapore // Ministry of Health Malaysia

Fitness at Work, Men's Health, Non-communicable Diseases (NCDs), Wellness, Women's Health

Stressed out?

A quick dive into what STRESS means, and how you can manage it!

Pressured to perform at school? Managing timelines at work? People handling. Keeping the peace within the family. Everything is interconnected, and there are so many ways in managing and reducing stress in your life. Everyone is different too, so while some people may react explosively, others may simply laugh it off, run a marathon or resort to a quieter method be it through prayer, medication or mindfulness. Stress can arise from anything or anyone who places a high demand or expectation from you.

“Stress, if adapted can motivate us every day in our daily life”, – MYHEALTH

In an article excerpt from Ministry of Health of Malaysia MyHealth website, writers Prof. Madya Dr. Alvin Ng Lai Oon suggests that stress can be good or bad. He writes, “We need stress to survive. Stress, if adapted can motivate us every day in our daily life. Through stressful situations, we develop abilities to adapt, cope and respond to life’s demands. On the other hand, stress is bad when we are not able to manage it properly or when we view it negatively. Poor stress management leads to feeling out of control which in turn will lead to other unhealthy coping strategies,”.

According to a journal by Harajyoti, Dipankar, Lipika and Nabanita (2012) – “Comparative Study on Stress and Contributing Factors Among Graduate and Graduate Students”, stress factors were found to be behavioural, psychological and psychosomatic. In terms of behaviour, the study suggests that stress is caused by instability in relationships. The psychological aspects are where stress stems from from anger, low self-esteem, depression where all of it seems to be related to emotional disturbance. In psychosomatic terms, factors such as headache, sleep problems, ulcers and high blood pressure tend to cause stress and pressure. 

In the study, they found that females show often more symptoms in anxiety, back pain, neck pain, appetite and skin rashes. The report also said that there were studies that suggest that the inability to adapt to stress is associated with the onset of depression or anxiety. In one study, two-thirds of subjects who experienced a stressful situation had nearly six times the risk of developing depression within a month of experiencing stressful events. Some evidence suggests that repeated release of stress hormone produce hyperactivity in the hypothalamus-pituitary-adrenal gain and disrupts normal level of serotonin, the nerve chemical that is critical for feeling of well being. Certainly, stress diminishes quality of life reducing feeling of pleasure and accomplishment
and relationship are often threatened. The data was derived from a sample pool of 250 participants comprising of students and post-graduate students.

University of Puerto Rico’s Michael J. Gonzalez & Jorge R. Miranda-Massari (2014) published “Diet and Stress”. Here’s an excerpt from the report:
Stress happens in 3 stages. The first is an initial state of alarm (fight or flight response), which produces an increase of adrenaline. Living organisms can withstand
occasional extreme stress and still survive. The second stage is a short-term resistance mechanism that the body sets up to cope with the problem. The final stage is a state of exhaustion. The exhaustion stage occurs when the body has used up all
its available resources. If the situation is not taken care of, stress can produce long-term damage to the body, including heart problems, high blood pressure, the immune system problems (susceptibility to infections and allergies), skin problems (acne, itchy
rashes, psoriasis, and eczema), pain (neck, shoulder and back), diabetes, and infertility.
Stress affects the whole body.

Musculoskeletal System

When muscles are tense for prolonged periods of time, other reactions of the body promote stress-related disorders. Tension headache and migraine headache have been associated with chronic muscle tension in the area of the shoulders, neck,
and head.

Respiratory System

Stress can make breathing more difficult. For those with asthma or a chronic obstructive disease, getting enough oxygen can become difficult.

Cardiovascular

Repeated acute stress and persistent chronic stress can induce inflammation in the vasculature, especially of the coronary arteries. This is one of the proposed mechanisms associating stress to myocardial infarcts. It addition, it has been shown that the way a person responds to stress can alter cholesterol levels.

Endocrine

Stress affects how the hypothalamus signals the pituitary gland and the autonomic nervous system to secrete the stress hormones epinephrine and cortisol. The hypothalamus stimulates the adrenal glands cortex to produce cortisol and the adrenal me-
dulla to produce epinephrine. This gives the body the energy to run from danger.
In every stressful situation, there is a solution. Finding the root cause is key. In the next paragraph, we share some tips on the best methods in which you can manage stress in your lives. Remember these 3 letters, E, E & E!

Eat

A balanced diet is based on the “Myplate” of the food set. Eating is one of life’s simplest pleasures. Ever head the term “comfort food”? Nourishment for your mental and physical being comes from the food you meticulously plan throughout the day. Keep your food simple, light and nutritious so it’s easily digestible and keep you from feeling sluggish after lunch.

Stressful situations can increase the acid content in our stomach. Makes one think differently when they say “I have butterflies in my stomach”!

Our team had a very insightful read of Diet & Stress by Michael J. Gonzalez & Jorge R. Miranda-Massari, 2014. Citing the report, “…a food industry that provides main staple foods that are additional stressors (refined carbohydrates, excessive animal fats, artificial colours, preservatives, and sweeteners). Unhealthy eating patterns will only result in an increased level in stress, followed by further health problems in the near future if the issues are not resolved. With a healthy eating plan accompanied with scientific supplementation and a proper stress management program, one can overcome stress, prolong one’s life span, and reduce the likelihood of stress-related illnesses,”

“One of the main problems with on-going stress is the depletion of nutrients. The stress response is fight or flight; either action requires lots of energy. Stress utilizes many nutrients for energy production, even if one sits in front of a computer screen all day,”.
“B vitamins are essential for coping with stress, as they are used in most metabolic enzymes. Substances like sugar, alcohol, and caffeine will drain these resources and affect the functionality of the body and the brain. When under stress, the body uses reserve B vitamins,”.
“Foods can help relieve stress in several ways. Comfort foods, like a bowl of warm oatmeal can boost levels of serotonin, a calming brain chemical,”.

Exercise

For busy executives, you could incorporate some exercise into your day, just as though it were an important appointment. We would suggest a less strenuous routine, that would help you work out a sweat but without stressing your body out too much. 

Ed Haynes, founder and head trainer at a gym in Hong Kong shared that exercise itself stresses your body. So it’s not a good idea to pack physical stress on top of an already stressed body. You can read more about it here.

Rest

A really good rest is penultimate. When you get enough rest, your physical and mental condition is calm, balanced and ready to to make right decisions. Heed this advice. It’s been said, good rest is productivity’s best friend.

Here’s a tip from Dr Lim Li Ling, Consultant Neurologist at the Singapore Neurology & Sleep Centre, Gleneagles Medical Centre and Director, Sleep Disorders Unit, Singapore General Hospital.

Sleep-wake Schedule

Go to bed and get up at about the same time every night and morning respectively, including weekends. Try to have a regular schedule of going to bed and waking up. This will help you to anchor your circadian (“biological”) clock and establish a consistent rhythm of sleep. Read more…

REFERENCES:

  • Stress management by MyHealth. Read more…
  • A Comparative Study on Stress and it’s Contributing Factors among the Graduate and Post-Graduate Students by Harajyoti Mazumdar, Dipankar Gogoi, Lipika Buragohain and Nabanita Haloi. 2012. Read more…
  • Stress dan Kesihatan. Dr Izzat Haznil Bin Ismaal. Pegawai Perubatan PKU UTMKL. Read more…
  • Diet and stress. Michael J Gonzalez and Jorge R Miranda-Massari. 2014. Read more…

This article was written by AsiaFitnessToday.com editorial team with research by Nabila Azamuddin and Nur Nadiah Yazid, UiTM Sports Management faculty.

Features Malaysia, Fitness at Work, Non-communicable Diseases (NCDs)

Cara pantas untuk mengetahui apa itu STRESS dan bagaimana anda boleh menanganinya!

Tertekan untuk menjadi yang terbaik di sekolah? Pengurusan masa di tempat kerja? Berurusan dengan orang? Menjaga keharmonian dalam kalangan ahli keluarga? Semuanya saling berkaitan, serta ianya mempunyai pelbagai cara untuk menguruskan dan mengurangkan rasa tertekan dalam kehidupan seharian anda. Semua orang mempunyai cara yang berbeza untuk menanganinya, ada yang tidak dapat mengawal rasa tertekan dan mengganggu emosinya, ada juga yang boleh lagi tersenyum walaupun sedang tertekan, ada yang melakukan aktiviti luar seperti berjoging atau menggunakan kaedah yang lebih tenang seperti berdoa, mengambil ubat dan memuhasabah diri. Tekanan juga boleh wujud dalam apa-apa situasi atau daripada seseorang yang meletakkan harapan dan tanggapan yang tinggi terhadap kita.

“Tekanan jika disesuaikan dengan cara yang betul, ia boleh dijadikan sebagai motivasi dalam kehidupan seharian kita,” – Prof. Madya Dr. Alvin Ng Lai Onn, MYHEALTH

Dalam petikan artikel di laman web MyHealth Kementerian Kesihatan Malaysia, penulis Prof. Madya Dr. Alvin Ng Lai Oon mencadangkan bahawa tekanan boleh dilihat dari sudut yang baik atau buruk. Dalam penulisannya lagi ada menyatakan bahawa, “kita perlu rasa tertekan untuk hidup. Tekanan jika disesuaikan dengan cara yang betul, ia boleh dijadikan sebagai motivasi dalam kehidupan seharian kita. Melalui rasa tertekan juga, kita dapat meningkatkan keupayaan untuk menyesuaikan diri, mengatasi dan bertindak balas terhadap keperluan hidup. Sebaliknya, tekanan dari sudut yang buruk adalah apabila kita tidak dapat menguruskannya dengan betul atau kita melihatnya dari sudut yang negatif. Pengurusan tekanan yang teruk akan menyebabkan kita sukar untuk mengawal perasaan dan seterusnya akan membawa kepada pemilihan cara yang tidak baik untuk mengatasi masalah”.

Berdasarkan jurnal Harajyoti, Dipankar, Lipika & Nabanita (2012) “Comparative Study on Stress and Contributing Factors Among Graduate and Graduate Students”, faktor tekanan boleh didapati dari 3 aspek yang berbeza iaitu sebagai tingkah laku, psikologi dan psikosomatik. Dari segi tingkah laku, kajian menunjukkan tekanan adalah disebabkan oleh ketidakstabilan dalam hubungan. Dari aspek psikologi pula, asas tekanan adalah dari kemarahan, keyakinan diri yang rendah dan kemurungan dimana semuanya berkaitan dengan gangguan emosi. Manakala, dalam istilah psikosomatik, faktor seperti sakit kepala, masalah tidur, ulser dan tekanan darah tinggi cenderung kepada terjadinya tekanan.

Dalam kajian ini, mereka mendapati bahawa golongan wanita sering menunjukkan lebih banyak gejala kebimbangan, sakit belakang, sakit leher, selera makan dan ruam kulit. Laporan itu juga turut menyatakan bahawa terdapat kajian yang menunjukkan ketidakupayaan untuk menyesuaikan diri dengan tekanan dan ianya dikaitkan dengan permulaan kemurungan atau kebimbangan. Dalam satu kajian, dua per tiga daripada responden yang mengalami keadaan tertekan mempunyai hampir 6 kali risiko mengalami kemurungan dalam tempoh sebulan setelah mengalami tekanan. Sesetengah bukti menunjukkan bahawa pembebasan berulang hormon tekanan menghasilkan hiperaktif dalam tipotalamus-pituitari-peningkatan adrenal dan mengganggu serotonin tahap biasa dan juga saraf kimia yang penting untuk kehidupan yang baik. Sudah tentu tekanan mengurangkan kualiti kehidupan secara tidak langsung dapat mengurangkan rasa keseronokan dan pencapaian serta hubungan sering bermasalah. Data ini diperoleh daripada kumpulan responden sebanyak 250 peserta yang terdiri daripada pelajar dan pelajar pasca-siswazah.

Michael J. Gonzalez & Jorge R. Miranda-Massari dari Universiti Puerto Rico menerbitkan “Diet and Stress” (2014). Berikut adalah petikan daripada laporan itu “tekanan berlaku dalam 3 peringkat. Yang pertama adalah, keadaan penggera awal (tindak balas lawan atau lari), yang menghasilkan peningkatan adrenalin. Organisma hidup boleh bertahan dalam situasi tekanan yang melampau dan masih boleh bertahan. Tahap kedua adalah mekanisma penentangan jangka pendek yang diwujudkan oleh tubuh untuk mengatasi masalah tersebut. Tahap yang terakhir adalah dalam keadaan keletihan. Tahap keletihan terjadi ketika tubuh telah menggunakan semua sumber yang ada. Sekiranya keadaan tidak dijaga, tekanan boleh menyebabkan kerosakan jangka panjang kepada badan, termasuk masalah jantung, tekanan darah tinggi, masalah sistem imun (kecenderungan terhadap jangkitan dan alergik), masalah kulit (jerawat, gatal-gatal ruam, psoriasis, dan ekzema), sakit (leher, bahu dan belakang), diabetes dan kemandulan. Tekanan menjejaskan seluruh badan.

Sistem rangka otot

Apabila otot tegang untuk tempoh masa yang lama, tindak balas badan yang lain menggalakkan gangguan yang berkaitan dengan tekanan. Ketegangan sakit kepala dan migrain telah dikaitkan dengan ketegangan otot kronik di Kawasan bahu, leher dan kepala.

Sistem pernafasan

Tekanan boleh membuat pernafasan menjadi sukar. Bagi mereka yang menghidap asma atau penyakit obstruktif yang kronik, mendapat oksigen yang cukup boleh menjadi sukar.

Kardiovaskular

Tekanan kritikal yang berulang dan tekanan kronik yang berterusan boleh menyebabkan keradangan dalam vaskulator, terutamanya arteri koronari. Ini adalah salah satu mekanisme yang dicadangkan untuk mengaitkan tekanan keinfarksi miokardial. Selain itu, ia telah menunjukkan bahawa cara seseorang bertindak balas kepada tekanan dapat mengubah tahap kolestrol.

Endokrin

Tekanan memberi kesan bagaimana hipotalamus menandakan kelenjar pituitari dan sistem taraf autonomik untuk mengeluarkan hormon tekanan epinefrin dan kortisol. Hipotalamus merangsang korteks kelenjar adrenal untuk menghasilkan kortisol dan adrenal medulla untuk menghasilkan epinefrin. Hal ini menyebabkan badan menerima tenaga untuk lari daripada bahaya. Dalam setiap keadaan yang teruk, terdapat penyelasaian. Mencari punca utama adalah kunci penyelesaian. Dalam perenggan seterusnya, kami akan berkongsi beberapa tips mengenai kaedah terbaik bagaimana anda boleh menguruskan tekanan dalam hidup anda. Ingat ketiga-tiga huruf ini E, E & E.

Eat (Pemakanan)

Diet yang seimbang adalah berdasarkan “Myplate” daripada set makanan. Makan adalah salah satu keseronokan. Adakah anda pernah mendengar istilah “makanan yang selesa”? Makanan untuk mental dan fizikal anda berasal dari makanan yang anda rancang dengan teliti sepanjang hari. Pastikan makanan anda dalam keadaan yang ringkas, sedikit dan bernutrisi agar ianya mudah untuk dicerna serta membuatkan anda tidak akan berasa lapar selepas makan tengahari.

Situasi yang tertekan akan meningkatkan kandungan asid dalam perut anda. Ianya akan membuatkan seseorang berfikir apabila mereka berkata “saya mempunyai kupu-kupu di dalam perut”!

Kumpulan kami mengkaji dengan lebih mendalam mengenai Diet & Stress oleh Michael J. Gonzalez & Jorge R. Miranda-Massani, 2014. Berdasarkan kepada laporan itu,”…. industri makanan yang menyediakan makanan ruji utama yang merupakan tekanan tambahan (karbohidrat halus, haiwan yang berlebihan lemak, warna buatan, pengawet dan pemanis). Corak makanan yang tidak sihat hanya akan mengakibatkan tahap tekanan yang meningkat, diikuti oleh masalah kesihatan yang lebih lanjut dalam masa terdekat jika isu-isu ini tidak dapat diselesaikan. Dengan pelan pemakanan yang sihat disertai dengan suplemen saintifik dan program pengurusan tekanan yang betul, seseorang boleh mengatasi tekanan, memanjangkan jangka hayat seseorang, dan mengurangkan kemungkinan penyakit yang berkaitan dengan tekanan”.

“Salah satu masalah utama dengan tekanan yang berterusan ialah penolakan nutrien. Tindak balas tekanan adalah pertarungan atau penerbangan; sama ada tindakan memerlukan banyak tenaga. Tekanan menggunakan banyak nutrien untuk pengeluaran tenaga, walaupun seseorang duduk di hadapan skrin computer sepanjang hari,”.

“Vitamin B adalah penting untuk mengatasi tekanan, kerana ia digunakan dalam kebanyakan enzim metabolik. Bahan-bahan seperti gula, alkohol dan kafein akan mengurangkan sumber-sumber ini dan mempengaruhi fungsi badan dan otak. Apabila mengalami tekanan, badan menggunakan vitamin di simpanan,”.

“Makanan boleh membantu melegakan tekanan dengan beberapa cara. Makanan yang selesa, seperti semangkuk oatmeal yang panas boleh meningkatkan tahap serotonin, dan menenangkan kemikal otak,”.

Exercise (Senaman)

Kepada eksekutif yang sibuk, anda boleh menggabungkan beberapa latihan dalam rutin harian anda, seolah-olah ia merupakan mesyuarat yang penting. Kami akan mencadangkan rutin yang kurang berat, yang akan membantu anda melakukan senaman untuk mengeluarkan peluh tanpa memberi tekanan kepada badan anda.

Ed Haynes, pengasas dan ketua jurulatih di sebuah gim di Hong Kong berkongsi bahawa senaman itu sendiri yang akan memberi tekanan kepada badan anda. Oleh itu, ia bukan idea yang baik untuk meletakkan tekanan fizikal kepada badan yang sedang tertekan. Anda boleh membaca dengan lebih lanjut di sini.

Senaman dapat mengurangkan tekanan – Photo by Dorothy Castillo

Rehat

Rehat yang cukup merupakan tahap yang kedua. Apabila anda mendapatkan rehat yang cukup, fizikal dan mental anda akan berada dalam keadaan tenang, seimbang dan bersedia untuk melakukan keputusan yang bijak. Sila beri perhatian. Seperti yang dinyatakan, rehat yang baik adalah sahabat yang produktif dimana ianya memerlukan antara satu sama lain.

Ini adalah tips dari Dr Li Ling, Perunding Neurologist di Singapura Neurology & Sleep Centre, Gleneagles Medical Centre and Director, Sleep Disorders Unit, Singapore General Hospital.

Jadual Bangun Tidur

Pergi ke katil dan bangun pada waktu yang sama setiap malam dan pagi termasuk hujung minggu. Cuba anda tetapkan jadual biasa untuk waktu tidur dan bangun. Ini akan membantu anda mengawal jam circadian (biologi) dan mewujudkan ritma tidur yang konsisten. Baca dengan lebih lanjut…..

Rujukan:

  • A Comparative Study on Stress and it’s Contributing Factors among the Graduate and Post-Graduate Students. Harajyoti Mazumdar, Dipankar Gogoi, Lipika Buragohain and Nabanita Haloi. 2012. Read more…
  • Stress dan Kesihatan. Dr Izzat Haznil Bin Ismaal. Pegawai Perubatan PKU UTMKL. Read more…
  • Diet and stress. Michael J Gonzalez and Jorge R Miranda-Massari. 2014. Read more…

Artikel ini diatur oleh Nabila Azamuddin dan Nur Nadiah Yazid, UiTM Sports Management Fakulti.