Diversify your protein sources for better nutrition

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Protein, an essential nutrient needed by our body, can be found in both animal and plant food sources

One way of increasing your plant-based protein intake is by mixing your protein sources in one meal, e.g. you have dhall and chickpeas, alongside fish, in this dish. — Filepic

When discussing protein in our diets, we often think of animal-based protein sources, such as meat, fish and poultry.

But did you know that protein is also available in foods originating from plants?

In fact, it is essential to include these plant-based protein sources in our diet as part of our healthy eating plan.

Before delving deeper into the topic, we need to understand what protein is and why we need to eat foods containing it.

Apart from carbohydrates and fats, protein is a major nutrient needed by our body to function properly.

It contributes significantly to the growth and maintenance of our body, including the formation of new cells and the repair of old ones.

Additionally, protein serves as the building block for enzymes and hormones, which are key to various biological processes in the body.

It also provides energy when the supply from carbohydrates and fats is insufficient.

As protein is essential for cell growth and repair, adequate intake is important during periods of rapid development, such as during childhood, adolescence, pregnancy and breastfeeding.

In addition, sufficient intake of high-quality protein by the elderly is important to help improve mood, boost resistance against stress and prevent muscle loss.

In the most recent update to the Malaysian Food Pyramid, protein-rich foods are placed on the third level from the base, indicating that they need to be consumed in moderation.

According to this guideline, individuals are advised to incorporate a balanced mix of protein sources into their daily diet.

The Food Pyramid recommends one serving of fish; one to two servings of poultry, meat or eggs; and one serving of plant-based protein foods.

To achieve optimal health, adults are encouraged to aim for approximately one gramme of protein per kilogramme of body weight daily, as per the Malaysian Recommended Nutrient Intake (RNI) of 2017.

This means an individual weighing 70kg should aim for an intake of 70g of protein per day.

Understanding protein sources

As mentioned earlier, protein is not solely sourced from animal-based foods, such as chicken, meat, eggs and fish.

Indeed, protein can also be obtained from plant-based protein foods such as legumes, nuts and soybean products, which are equally nutritious and beneficial for our body.

Hence, incorporating both animal- and plant-based proteins into our daily meals can provide a higher quality of protein to support overall health.

To help us make better dietary choices, let’s learn more about the different sources of protein:

> Animal protein

Fishes such as Indian mackerel (ikan kembung), salmon and herring are excellent sources of protein with lower levels of saturated fats compared to meat and poultry.

Additionally, they are rich in omega-3 fatty acids, which are essential for brain development in children.

Shellfish varieties like crabs, lobsters and shrimps offer lean protein with minimal saturated fats and calories, and are high in many micronutrients.

Meat and poultry are complete proteins that contain all the essential amino acids.

They are also high in minerals and vitamins.

The fat content may vary depending on the cuts, with examples of lean options including skinless chicken or turkey breast, and beef or pork tenderloin.

A cost-effective protein source, eggs provide excellent quality protein containing all the essential amino acids.

Additionally, egg yolks are rich source of polyunsaturated fatty acids, which are good fats.

> Plant-based protein

Legumes are generally low in fat, high in dietary fibre, and free from saturated fats and cholesterol.Soybean is considered as one of the best complete protein sources and can make a pretty delicious dish, such as this Szechuan mapo tofu. — Filepic

They are also a good source of B-group vitamins and contain phytochemicals and antioxidants.

However, they are incomplete proteins as they are low in some essential amino acids.

Examples of legumes are dhal, lentils, peas, chickpeas and peanuts.

Nuts are nutrient- and energy- dense foods that contain high amounts of protein, healthy fats, phytochemicals and antioxidants.

They are also rich in dietary fibre and various micronutrients.

Examples include almonds, pistachios, chestnuts and hazelnuts.

Soybean is considered as one of the best complete protein sources.

Soybean foods are widely consumed and available in various forms.

They are also rich in protein, dietary fibre, unsaturated fat, vitamins and minerals.

Examples of soybean foods are soymilk, tofu, tempeh and natto.

Increase your plant-based proteins

Here are some practical tips to boost your intake of plant-based proteins:

• Add legumes to dishes

  Try mixing plant-based proteins and animal proteins in the same dish.

  For example, you can prepare stir-fry shrimps with added tofu or incorporate chickpeas into beef stew.

• Include legumes daily

  Aim to incorporate a serving of legumes every day as part of your daily protein intake.

  For example, you can have lentil soup with bread for breakfast, instead of toast with kaya.

• Have a variety of legume dishes

  Prepare different legume dishes to keep your meals exciting and nutritious.

  For example, you can have stir-fry tempeh one day and braised tofu the next.

• Choose legumes or nuts as snacks

  This is an easy way to increase your plant-based protein intake.

  However, be mindful of portion sizes, especially with nuts, as they are high in calories.

  For example, you can have steamed chickpeas, boiled peas/edamame, roasted almonds or chestnuts for a satisfying and nutritious snack.

Also, follow these simple cooking tips to ensure that you get the essential nutrients needed by your body, while avoiding excessive intake:

• Choose skinless or lean cuts

  Opt for skinless chicken or duck parts, and lean cuts of beef, lamb or pork, when buying meat or poultry.

  Otherwise, you can also remove the skin or trim excess fat before cooking to reduce saturated fat intake from animal protein.

• Include plant-based protein foods

  Add plant-based protein foods to your grocery shopping list to diversify your protein options when cooking dishes.

• Use healthier cooking methods

  Cooking methods can also affect the quality of your protein intake.

  Choose to cook by steaming, stewing, braising, boiling, poaching, grilling, roasting or air-frying.

  Limit deep-frying and breading as these methods will cause the food to soak up more oil during cooking, hence adding more fat and calories to your intake.

• Limit intake of organ meats

  Organ meats such as the liver, spleen or kidney are nutritious, but also high in cholesterol and saturated fat.

  Consume them in moderation to maintain a balanced diet.

When we have mixed rice for lunch, protein-based dishes are often the star of the meal.

However, most of us tend to choose chicken or meat as the primary protein source.

It is worth noting that dietary guidelines recommend including at least one serving of fish and one serving of plant-based protein as part of our daily protein intake.

This will ensure that we have a variety of protein sources in our diet.

Combining both animal and plant-based proteins in our diet will also provide higher-quality proteins for our body.

So go ahead and try some different protein-based dishes in your menu.

ByTan Ye Ting and Georgen , who are members of the Malaysian Dietitians’ Association (MDA). This article is contributed by Nutrition Month Malaysia (NMM) 2024, an annual community nutrition education initiative jointly organised by the Nutrition Society of Malaysia, MDA and the Malaysian Society of Body Composition. NMM’s annual Food-Fit-Fun Fair will be held in Pavilion Bukit Jalil, Kuala Lumpur, on May 22-26 (2024).

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Do BMI letters help?

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A us state experimented with sending parents letters about their child’s body mass index in an effort to fight obesity.

SIXTH-GRADE (equivalent to Year Six) boys were lining up to be measured in the Mann Arts and Science Magnet Middle School library in Arkansas, United States.

As they took off their shoes and emptied their pockets, they joked about being the tallest. “It’s an advantage,” said one. “You can play basketball,” said another.

A taller dude can get more girls!” a third student offered. Everyone laughed.

What they didn’t joke about was their weight.

Anndrea Veasley, the school’s registered nurse, had them stand one by one.

One boy, Christopher, slumped as she measured his height. “Chin up slightly,” she said. Then Veasley asked him to stand backward on a scale so he didn’t see the numbers.

She silently noted his height as just shy of four feet, seven inches (139.7 centimetres) and his weight as 115.6 pounds (52.4 kilogrammes).

His parents would later be among thousands to receive a letter beginning, “Many children in Arkansas have health problems caused by their weight.”

The letter includes each student’s measurements, as well as their calculated body mass index (BMI), an indicator of body fat.

The BMI number categorises each child as “underweight”, “normal”, “overweight” or “obese”.

Christopher’s BMI of 25.1 put him in the range of obesity.

> Is it really useful?

In 2003, Arkansas became the first US state to send home BMI reports about all students as part of a broader anti-obesity initiative.

> But in the 20 years since, the state’s childhood obesity rates have risen to nearly 24% from 21%, reflecting a similar, albeit higher, trajectory than national US rates.

During the Covid-19 pandemic, the state obesity rate hit a high of more than 26%.

Still, at least 23 US states followed Arkansas’ lead and required height and weight assessments of students.

Some have since scaled back their efforts after parents raised concerns.

One school district in Wyoming used to include a child’s BMI score in report cards, a practice it has since stopped.

Ohio allows districts to opt in, and last year, just two of 611 school districts reported BMI information to the state.

And Massachusetts stopped sending letters home.

Even Arkansas changed its rules to allow parents to opt out.

Multiple studies have shown that these reports, or “fat letters” as they’re sometimes mockingly called, have had no effect on weight loss.

And some nutritionists, psychologists and parents have criticised the letters, saying they can lead to weight stigma and eating disorders.

BMI as a tool has come under scrutiny too, because it does not consider differences across racial and ethnic groups, sex, gender, and age.

In 2023, the American Medical Association called the BMI “imperfect” and suggested it be used alongside other tools such as visceral fat measurements, body composition and genetic factors.

Meant for awareness

All that highlights a question: What purpose do BMI school measurements and letters serve?

Nearly 20% of American children were classified as obese just before the Covid-19 pandemic – up from only 5% some 50 years ago – and lockdowns made the problem worse.

It’s unclear what sorts of interventions might reverse the trend.

Dr Joe Thompson, a paediatrician who helped create Arkansas’ programme and now leads the Arkansas Center for Health Improvement, said BMI letters are meant to be a screening tool, not a diagnostic test, to make parents aware if their child is at risk of developing serious health issues such as heart disease, diabetes and respiratory problems.

> Sharing this information with them is critical, he said, given that many don’t see it as a problem because obesity is so prevalent.

Arkansas is also a rural state, so many families don’t have easy access to paediatricians, he said.

Dr Thompson said he’s heard from many parents who have acted on the letters.

“To this day, they are still our strongest advocates,” he said.

The programme also led to new efforts to reduce obesity.

Some school districts in Arkansas have instituted “movement breaks”, while others have added vegetable gardens, cooking classes and walking trails.

One district sought funding for bicycles.

The state does not study whether these efforts are working.

Researchers say the BMI data also serves an important purpose in illuminating population-level trends, even if it isn’t helpful to individuals.

Parents are generally supportive of weighing children in school, and the letters have helped increase their awareness of obesity, research shows.

At the same time, few parents followed up with a healthcare provider or made changes to their child’s diet or physical activity after getting a BMI letter, several other studies have found.

In what is considered the gold standard study of BMI letters, published in 2020, researchers in California found that the letters home had no effect on students’ weight.

Dr Hannah Thompson, a University of California-berkeley assistant professor who coauthored the study, said most parents didn’t even remember getting the letters.

“It’s such a tiny-touch behavioural intervention,” she said.

Practical advice needed

Arkansas now measures all public school students in even grades annually, except for 12th graders (equivalent to Form Six or pre-university) because by that stage, Dr Thompson said the students are “beyond the opportunities for schools to have an impact”.

The change also came after many boys in one school wore leg weights under their jeans as a prank, he said. 

Kimberly Collins, 50, remembers being confused by the BMI letters sent to her from the Little Rock School District in Arkansas, stating that all her children were considered overweight and that one daughter was classified as obese.

“It offended me as a mama,” she said. “It made me feel like I wasn’t doing my job.”

She didn’t think her children looked overweight and the family paediatrician had never brought it up as a concern.

 Assist Prof Thompson said that’s the biggest problem with BMI letters: Parents don’t know what to do with the information.

Without support to help change behaviour, she said, the letters don’t do much. >

“You find out your child is asthmatic, and you can get an inhaler, right?” she said.

“You find out that your child is overweight and where do you even go from there? What do you do?”

Dr Kevin Gee, a professor at the University of Californiadavis, who has studied BMI letters, said the mailings miss cultural nuances.

In some communities, for example, people prefer their children to be heavier, associating it with comfort and happiness.

Or some eat foods that they know aren’t very nutritious, but are an important way of expressing love and traditions.

“There’s a lot of rich contextual pieces that we know influences rates of obesity,” he said.

“And so, how do we balance that information?” &

Collins’ daughter, now 15, said that as she’s grown older, she increasingly feels uncomfortable about her weight.

People stare at her and sometimes make comments. (Collins’ mother asked that her daughter’s name not be published because of her age and the sensitive nature of the subject.)

“On my birthday, I went to get my allergy shots and one of the nurses told me, ‘You are getting chubbier’,” she said.

“That didn’t make me feel the best.”

Collins said it pains her to see her soft-spoken daughter cover herself with her arms as if she’s trying to hide.

The teenager has also begun sneaking food and avoids the mirror by refusing to turn on the bathroom light, Collins said.

The girl signed up for tennis, but stopped after other children made fun of her, her mother said. (See From teen to adult: Weight stigma lingers on p8)

Looking back, Collins said, while she wishes she had paid more attention to the BMI letters, she also would have liked practical suggestions on what to do.

She said she had already been following the shortlist of recommended healthy practices, including feeding her children fruits and vegetables, and limiting screen time.

She isn’t sure what else she could have done.

Now everyone has an opinion on her daughter’s weight, Collins said.

One person told her to put a lock on the fridge.

Another t old her to buy vegan snacks.

Her mother bought them a scale.

“It’s a total uphill climb,” Collins said with a sigh. – KFF Health News/tribune News Service

This article was produced as a part of a project for the Spencer Education Journalism Fellowship. KFF Health News is a US national newsroom that produces in-depth journalism about health issues and is one of the core operating programmes of KFF – the independent source for US health policy research, polling and journalism. 

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Stay Active at Your Desk: Tips for Everyday Work

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Regular exercise is important – at work as well as in your private life. While this may sound easy, most office workers know from experience that staying active is an important habit that gets quickly forgotten. The consequences of a lack of movement can be severe: from unpleasant back pain to tension in the shoulders and neck. There is some good news though: It doesn’t have to come to that. Here are a few techniques you can try to stay active while at your desk. 

What happens if you don’t move while at your desk? 

Our bodies were built to move. Staying active means that all our joints, muscles, bones and organs can function properly. Likewise, our bodies are not designed to sit for hours at a time: A serious drawback when so much of everyday office life is dominated by the time we spend in our chairs. 

Sitting is not inherently unhealthy, especially if you’ve got an ergonomic office chair that can bring your body to the correct sitting position. However, if you don’t get enough exercise in the office, sitting in front of the computer screen for a long time could lead to issues in your general health. In some cases, a lack of movement at the desk even has serious consequences, including the following: 

• Back pain is now considered as normal “wear and tear” for office workers. Sitting for a long time puts strain on the spine without relieving it. In the worst cases, it can even lead to slipped or herniated discs.
• Bone and muscle loss: Excessive sitting strangles the supply of nutrients to your bones and muscles, which can result in a loss of bone density and muscle mass. Diseases associated with this problem include osteoarthritis (joint wear) and osteoporosis (bone loss).
• Tension: Painful tension in the neck and shoulders is often caused by one-sided strain, a static posture, or a lack of movement between extended periods of sitting. The longer you go without exercise, the more your muscles cramp, and the more the pain intensifies.
• Headaches: Tension in the shoulders and neck isn’t just painful, it can also trigger unwelcome headaches. Naturally, these headaches can stop you from concentrating and performing at your best.
• Cardiovascular diseases: Without regular exercise, your heart may also be affected, with high blood pressure a common side effect. This can be responsible for heart attacks or strokes. 

To stay fit and healthy in the long term, you’ll need to take active steps that counteract the lack of exercise that everyday office life is often responsible for. By including regular exercise in your daily work routine, you ensure that your physical and mental well-being can be maintained or even improved. Here are a few useful tips for getting more exercise at work. 

Staying active at your desk: important points to consider 

If you want to stay active in the office, you need to make sure that your workspace is properly set up for maximum ergonomic benefits. After all, the best workout is only half as effective if your desk height and office chair are causing problems elsewhere. Just a few simple adjustments can reduce the risk of back pain and ensure your exercise is as valuable as it can be.

Sitting and standing at your desk

Do you use your chair more like a lounge recliner? Do you find yourself slipping further and further down the back of your chair as the day goes on? Then maybe it’s time you got a little less used to sitting down all day. Let’s get moving! 

To prevent prolonged periods spent in static positions, you need to choose office furniture that makes movement at your desk as simple as possible. Your first port of call should be an electrically height-adjustable desk, which enables you to work comfortably in both a sitting and standing position. However, working while standing needs a little practice: the perfect switch to a more healthy, dynamic working life doesn’t happen overnight! 

Tip: While you are getting used to working while standing, it’s best to limit yourself to short standing units of between 5 and 10 minutes. The rest of your workday should be normal sitting time (although preferably in an ergonomic office chair). These shorter bursts give your body enough time to get used to your new, active daily routine. 

Even if you don’t always feel like standing, you can motivate yourself with the knowledge that you’re doing your body a huge favor. That’s because working while standing has a number of advantages for your health: 

• Relief for your back: Sitting for long periods of time every day leads to excessive muscle relaxation, which can become noticeable in your back area when it manifests itself as pain. The solution is simple: when you stand as upright as possible when working, you can strengthen your back and neck in a targeted manner.
• Better circulation: When you sit for a long time, you’ll notice that your legs feel heavy. The reason for this is poor blood circulation. When standing, the blood can circulate much better, which means that your whole body is sufficiently supplied with the oxygen it needs.
• Better breathing: When you stand, your entire upper body is extended, which helps you breathe in and out more deeply. Your lungs can be filled with air without obstacles. On the other hand, when sitting, the body does not take in air as it should.
• Strengthened legs: Working while sitting does not require your leg muscles at all. Over time, this can lead to the muscles gradually wasting (atrophy) because they are not being used regularly. Regular standing prevents muscle wastage in your legs and strengthens them at the same time. 

How to set up your workstation correctly 

An ergonomically optimized, healthy workplace is essential for correctly implementing a beneficial sit-stand cycle in your everyday office life. This means that your office chair and desk must be adjusted correctly. If the desk is too low or too high for standing, an upright posture cannot be achieved, and standing may even have a negative effect. Here are a few guidelines to follow if you want to achieve the ideal chair or table height: 

• Chair: You can tell when your chair is at the correct height when your thighs form a sloping line towards your knees: your knees should then be a little lower than your hips. Additionally, your feet should have good contact with the ground.
• Desk: When configuring your height-adjustable desk, you should choose a height the ensures armrests of the office chair are at the same height as the desk when you are sitting. When standing, the correct height is when your bent arms form a right angle while resting on the tabletop. 

Fit to work: 6 exercises you can do at your desk 

Need inspiration for exercises that benefit your back, neck, shoulders, arms, and legs? Relieving tension and training your body do not have to interrupt your office work too significantly. On the contrary: There are many at-desk exercises that you can master without much effort or disturbance to your routine! 

Of course, exercising at your desk will not be very effective if you don’t do it often enough. Make sure that you try to do these individual mini-workouts several times a week – ideally daily – when working in the office. Here are a few effective exercises for the body parts that are especially at risk when you sit for long periods.

1. Stretch your spine

Back exercises are increasingly popular for office workers. Back pain, an effect of the corona pandemic, is the number one disorder for working people today. However, it’s avoidable: To relieve pressure on the spine, you should always stretch it out well. This effective stretching exercise can be completed while sitting or standing. 

• Get into an upright posture (sitting or standing).
• Bring both your arms above your head, keeping one arm slightly bent.
• Straighten the other arm so that you can feel a stretch.
• Hold this position for a few breaths.
• Switch arms and repeat the exercise.

2. Lift and rotate your shoulders

Alongside back pain, tense shoulders are common among office workers. To relax the muscles in this area, and to keep them relaxed, these two shoulder exercises can prove very beneficial. 

• Raise your shoulders briefly (as in the graphic).
• Hold your shoulders up for a few seconds, then let them fall down again.
• Repeat this process 5-10 times in a row. 

• Sit in a chair without leaning against the back.
• Place both your hands on your shoulders with your elbows pointing outwards.
• Slowly rotate your shoulders.
• Circle your shoulders forward 10 times and then back 10 times.

3. Stretch your neck

Another part of the body that is often affected by tension is the neck. To loosen up the neck muscles, we advise regular stretching while at the office. The following, simple exercise is ideal for your workspace: 

• Raise your right arm above your head.
• Grab your temple with your right hand.
• Bring your chin down to the side of the chest.
• Extend your left arm so that your palm faces away from your body.
• Feel the pull in the neck area.
• Hold this position for about 30 seconds on each side, then switch.

4. Strengthen your arms

Staying active at your desk is not just a question of preventing pain – many are recommended for training your arm and leg muscles. No special equipment is required for this arm exercise—all you need is your desk! Here’s a step-by-step guide to an effective exercise that can strengthen your upper and lower arms: 

• Stand in front of your desk (it should be about waist-high).
• Support yourself with both arms on the desk.
• Step away from the desk as far as you can so that your body is straight.
• Tense your body, slowly lower it down, then bring yourself back up.
• Do these office-friendly push-ups a few times each time you take a break!

5. Strengthen your legs

After sitting for several hours, your legs can start to feel heavy. To give them new lease of life, you’ve got to keep on moving! The following exercise is ideal for reinvigorating your lower body after a long stretch of sitting – particularly the backs of your legs. 

• Place your feet under the desk so that your thighs and lower legs form a 120-degree angle.
• Lift your toes up while pressing your heels firmly into the ground.
• Hold this position for 15 to 20 seconds.
• Do 15 repetitions.

Staying active at your desk is worth the effort

If your joints are feeling rusty from too much sitting, if you want to finally say goodbye to painful tension, or you just want to stay healthy, regular exercise at your desk is essential. Don’t worry: with the right office furniture and a little perseverance, our desk exercises will help you feel better at work! 

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Best Aircon Temperature For Night Sleeping (Updated)

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Best Aircon Temperature

In Singapore, the temperature always remains high; humidity never allows you to feel comfortable. In fact, many times, you can’t even sleep properly unless you have an Aircon in your home that can maintain the temperature for you. But if you want to get better sleep at night, you need to get an Aircon temperature at an optimum level.

That also means you need to find the best Aircon temperature for night sleeping. Experts recommend that 25 degrees is the best Aircon temperature for night sleeping and suggest you set your Aircon as well on this temperature.

Sure, you may ask what is so special about 25 degrees centigrade and why this is the best Aircon temperature for night sleeping. If you have these questions, then here is an answer for you.

25 degree temperature at night

Experts researched and found that if you set Aircon temperature between 23 to 24 degrees C and keep the air humidity level at 60 percent or close to that, it will give you a very comfortable environment. At this temperature, your body’s internals neither feels very cold nor does it feel hot.

That means you will have the utmost comfort and help you get a comfortable sleep without any issue. If you keep the temperature lower than this, you would feel cold, and coldness can induce your urination. That means you would have to go to the bathroom again and again for urination, and that would disturb your sleep.

But if you will set your Aircon temperature at 25 degrees C, you would not feel either much cold, or you would have for the urination in a quick time. Other than this, if you get comfortable to sleep, you don’t wake up again and again at night, then you would have a more refreshed condition in the morning, and you would be able to have the much better working capability well in in the next day work. 

Save electricity

Save electricity on aircon

Aircon consume a lot of electricity, and if you can set the Aircon temperature at 25 degrees C, you can save at least 20% money as well in the cooling. Energy experts already proved this fact that if you increase the temperature of AC only by 2 degrees, then it can slash up to 30% electricity bill.

That means reducing the Aircon temperature further than 25 degrees C will not only affect your sleep, but it will affect your pocket as well. So, if you want to have a perfect sleep and don’t want to have a hole in your pocket because of your comfortable sleep, keeping this temperature would be a good idea for you.

In this way, you would not only save money for yourself, but you would save nature as well. That makes it one more reason to set the Aircon temperature at 25 degrees C during your sleep instead of choosing any lower temperature compare to this one.

Lesser load on your aircon

When you run your Aircon at lower temperatures, it will have to work harder to reach that temperature. Most of the Aircon does not take many loads to reach the given temperature, but going any further low than this causes extra load on the Aircon.

Sometimes, the Aircon temperature may not reach there at all, and if it reaches there, it needs to struggle very hard to maintain that temperature. If you set a lower cut off temperature, then your Aircon compressor will keep flipping in on and off situation.

On the other hand, if you set a slightly higher temperature for the Aircon, you would have fewer worries about the cut-off. It will cut off in a good interval, and it will not create any problem for you either.

You don’t have to deal with the cut off the sound and the frequency interval that you may need to face; you set the aircon temperature at a very lower rate. 

Save money on aircon

It will save you money

If you are consuming less electricity during your sleep, then you automatically save money. That is no brainer, and I should not talk about that with you in any manner. But that is not the only way of saving money by setting your

Aircon temperature at a slightly higher position. When you set the temperature at a higher setting, it gets a lesser load the Aircon system problems to your Aircon. You ignore to consider that while using the Aircon, but if you checked it carefully, you would realize how much money you can save just by increasing the Aircon temperature during your sleep.

If we talk about the reasons or benefits that can encourage you to choose this temperature during your sleep instead of choosing a lower one.

Here, some people can also claim that increasing Aircon temperature can affect their sleep as they are habitual to that particular lower temperature. Ideally, it should not make any difference to you in anyways. However, you may have a mental blockage that may restrict you from sleeping properly with a sudden increase in temperature.

If that is the case, then I would suggest you increase the temperature gradually. For example, if you sleep at 18 degrees C temperature, you should not instantly set it to 25. Instead of that, you should first make it 19 degrees for a couple of days.

After that, you can make it 20, then 23, and then 25. If you did that gradually, you would not face any trouble sleeping, and you would be able to get over your mental blockage. 

If we talk about the perfect Aircon temperature to sleep at night, then 25 degrees C is the only suggestion you would get from experts. Some people can also increase this number by one degree, and some can reduce it by one degree. They may have this opinion based on their experience, but this is certain they would remain close to that number, which explains my point as well for the same.

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Caution – extreme weather ahead (Poll Inside), Uptick in heat stroke, UV and other weather dangers

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Throwing ‘shade’ on UV levels

 Authorities on standby, public urged to stay alert as inter-monsoon period begins

PETALING JAYA: As Malaysia enters the inter-monsoon period, authorities have advised the public to take the necessary precautions to stay safe.

Amid occurrences of heavy rain and strong winds, Fire and Rescue Department director-general Datuk Nor Hisham Mohammad said the public has to be fully alert to changes in the weather.

“Avoid being near water bodies for the time being,” he said, adding that the inter-monsoon period could cause water surges.

ALSO READ: From heatwave to wet days – but El Nino effects to stay longer

“The strong winds and rainfall from the inter-monsoon can also cause tree branches to break; hence, the public should avoid being in areas or park their vehicles where there are trees with high-canopy loads, such as raintrees,” he said when contacted.

Nor Hisham added that instructions have been issued for his department’s officers to patrol recreational areas, especially those near water bodies.

On preparations for the coming Hari Raya celebrations, he said the department will be on standby with the police at locations across the North-South Expressway, East Coast Expressway Phase 1 (LPT 1), and East Coast Expressway Phase 2 (LPT 2).

He added that 30% of the department staff’s leave has been frozen.

ALSO READ: Long wait for rain finally ends

Civil Defence Force (APM) Assistant Commissioner (PA) Sharudin Md Zain said all APM operation centres nationwide have been on standby since March 29, when the inter-monsoon began.

He said some 154 cases of fallen trees were recorded from March 29-31.

This marked a more than threefold increase in the number of cases compared with the same period last year, said Sharudin.

“This stark increase is due to the heavy rain and strong winds that occur in the later parts of the day,” he said, adding that 874 snakes were also caught between March 29 and March 31.

ALSO READ: Throwing ‘shade’ on UV levels

Sharudin, who is the APM disaster management and operations director, also advised the public to take the necessary precautions before carrying out outdoor recreational activities.

“Plan for the location and prepare an emergency kit. Always monitor the situation there and inform the nearest police station of your route and activities planned.

“Check the trees when you are having outdoor activities, and make sure the grounds don’t show signs of erosion.

ALSO READ: Uptick in heat stroke, UV and other weather dangers

“Also take note that your camping site may be a habitat for wild animals,” he said, adding that the public should call 999 in case of emergencies.

The Malaysian Meteorological Department (MetMalaysia) said heavy rainfall and strong winds can potentially occur during the inter-monsoon period, especially during later parts of the day.

“These weather conditions have the potential to cause thunderstorms, uproot trees and cause structural damage,” it said in a statement.

Malaysia’s transition to the inter-monsoon period marked the end of the northeast monsoon, which began on Nov 11 last year.

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Uptick in heat stroke, UV and other weather dangers

Beating the heat: A man cooling down at a fountain on a hot day in Kuala Lumpur in this file photo. — AZLINA ABDULLAH/The Star

JOHOR BARU: Three men in Johor have suffered from heat stroke, says state executive councillor Ling Tian Soon.

The Johor health and environment committee chairman said the cases occurred during the heatwave from January to March.

“One of the victims suffered from heat stroke while hiking. The other two victims are an army trainee and an oil palm estate worker.

“Two are currently hospitalised and one required outpatient treatment. Their condition has since stabilised,” he said when interviewed here yesterday.

He advised the public to continuously take precautionary measures as the Meteorological Department of Malaysia (MetMalaysia) recorded high temperatures ranging from 35°C to 37°C in districts like Muar, Tangkak and Segamat in the past three days.

Ling said in addition to the hot weather, Johor is currently in the monsoon transition stage, so rainfall may increase.

“During this time, it is usually hotter in the morning until afternoon. There will be a short period of rainfall in the late afternoon and evening, which could cause flash floods and strong winds.

“MetMalaysia also forecast average levels of rainfall from April until July,” he added.

Asked to comment on an advisory issued by Singapore’s National Environment Agency about extreme levels of ultraviolet (UV) radiation, Ling said the situation in Johor was still manageable.

On March 28, a Singapore English daily reported that the UV index in the city-state first entered the extreme band at about 12.15pm on March 27, with a reading of 11. It climbed to a high of 12 at about 12.45pm.

The UV index describes the level of solar UV radiation at the earth’s surface, and the maximum reading is 15.

Ling said the matter did not arise when he chaired the Johor environment action committee on Sunday, which was also attended by the state Environment Department and MetMalaysia.

However, he advised the public to avoid prolonged exposure to the sun.

Ling said if this is unavoidable, they should wear sunscreen, long sleeves or use an umbrella for protection.

“For those fasting, I urge them to hydrate themselves after breaking fast until their sahur (pre-dawn meal) to avoid dehydration,” he said.

After scorching heat for about two months, Sabah is finally experiencing light rainfall in several parts of the state.

Drizzle from three-day cloud seeding over Papar, Lahad Datu and Tawau were reported over the past few days.

Areas like Sandakan, Nabawan, Penampang and around Kota Kinabalu also saw light rain. It is unclear whether this was due to cloud seeding or other natural phenomena, but the state Meteorological Department reported a 67% success rate from the cloud-seeding exercise.

Meteorologists also forecast the current dry spell to lift with the setting in of the inter-monsoon season this month.

Sabah Meteorological Department director Amirzudi Hashim said the period is expected to continue until May.

“During this season, the country will receive weak winds, resulting in thunderstorms, heavy rain and strong winds that will only last a while,” he said in a statement yesterday.

He said these conditions often occur in the evening or early in the night in the west and interior parts of Peninsular Malaysia, west coast of Sabah as well as south and central Sarawak.

Amirzudi warned the public of flash floods, fallen trees and the destruction of unstable structures.

“The hot and dry spell is forecast to slowly improve by mid-April,” he said

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Throwing ‘shade’ on UV levels

Uptick in heat stroke, UV and other weather dangers

First human-to-human transmission of tick-borne disease

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Bug alert: A doctor in his 20s contracted the infection from an elderly patient who died. The doctor’s condition has improved. — The Straits Times/ANN

The first human-to-human transmission of a viral infection linked to ticks was recorded in Japan, the country’s National Institute of Infectious Diseases said.

A doctor in his 20s contracted the infection – severe fever with thrombocytopenia syndrome (SFTS) – from a male patient in his 90s, reported The Yomiuri Shimbun.

The elderly patient was diagnosed with the disease in April 2023. Symptoms of SFTS include fever, low blood platelet count, and influenza-like symptoms or gastrointestinal symptoms such as nausea and diarrhoea, according to the National Centre for Infectious Diseases (NCID) in Singapore.

When the patient died, the doctor removed his intravenous drip and soon developed a 38ºC fever and other symptoms. He was diagnosed with the disease nine days later.

Human-to-human transmission was confirmed after the genes of the viruses in the two men were found to be identical. The doctor’s condition has since improved.

The disease is most commonly transmitted from infected animals such as cattle and rodents to humans through a tick bite, according to the NCID website.

There is no evidence that suggests the main vector, the Asian long-horned tick, is established in tropical countries such as Singapore. —- The Straits Times/ANN

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SLOWING DOWN BONE LOSS, Preventing osteoporosis from a young age

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Slowing down bone loss

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ACCORDING to consultant orthopaedic surgeon Dr Ruzaimi Md Yusoff at MSU Medical Centre, most people reach their peak bone mass around the age of 30. After that, bone remodelling continues, but you lose slightly more bone mass than you gain because of a decrease in osteoblast activity. That’s why it is important to have as much bone mass as possible by the age of 30.

There are multiple modifiable and non-modifiable risk factors which can affect bone health.

Diet – A low calcium intake will cause low bone density and will lead to early bone loss causing a higher risk of fractures. Not getting enough vitamin D can also increase the risk of osteoporosis because it is important for calcium absorption.

Physical activity – Not being active for long periods can increase the chances of getting osteoporosis. Muscles and bones become stronger with regular exercise and thus delay the onset of osteoporosis.

Body weight – Maintaining an ideal body weight is important for bone health. This is because extremely thin individuals will have lesser bone mass. Therefore, severely restricting food intake and being underweight weaken the bone.

Smoking – Many research suggests that tobacco will increase the risk of osteoporosis. Women who smoke go through menopause earlier than those who don’t smoke.

Alcohol – People who consume a lot of alcohol are more likely to get osteoporosis.

Medicines – Usage of corticosteroid medications such as cortisone, prednisolone and dexamethasone can be damaging to the bone.

Age – Advanced age causes thinning and weakening of the bone.

Gender – Women have a greater risk of osteoporosis as they have less bone tissue than men. Women also lose bone faster than men because of hormonal changes that occur after menopause.

Ethnicity – Caucasian and Asian women are more prone to osteoporosis.

Family history – A strong family history of osteoporosis predisposes an individual to develop osteoporosis at an earlier age.

Maintaining bone health is important to prevent or slow down the process of bone loss. Dietary calcium intake is extremely important. Good sources of calcium include dairy products, almonds, broccoli, kale, canned salmon with bones, sardines and soy products such as tofu. Calcium supplements may also be prescribed by a doctor if dietary calcium intake is lesser than the requirement.

Adequate vitamin D intake is important for calcium absorption. Good sources of vitamin D include oily fish such as salmon, trout, whitefish and tuna. Additionally, mushrooms, eggs and fortified foods, such as milk and cereals, are good sources of vitamin D. Sunlight also contributes to the body’s production of vitamin D. Vitamin D supplement may also be prescribed if indicated.

Physical activities especially weight-bearing exercises can help build strong bones and slow the process of bone loss. Avoiding smoking and limiting alcohol intake will also help delay the occurrence of osteoporosis.

There are some signs of osteoporosis that we should look out for which include receding gums, chipped or brittle nails, a weakened grip and fractured bones.

It’s important to seek medical attention for any type of bone pain, especially if the pain is severe, persistent, worsening over time or associated with swelling, redness, warmth, a fever, unintentional weight loss, or a palpable mass or lump.

Since osteoporosis does not have any symptoms until a bone breaks, it is important to talk to your doctor about your bone health. A bone density test may need to be done if your doctor feels that you are at risk for osteoporosis. A bone density test measures the density of your bones and assesses whether you have osteoporosis. It can also tell you the risks of breaking a bone.

Medications may be prescribed to help prevent and treat osteoporosis. These include bisphosphonates, oestrogen agonists/antagonists, calcitonin, parathyroid hormone, oestrogen therapy and hormone therapy.

Preventing osteoporosis from a young age 

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▪ Administering blood tests 

HE best time to start caring for your bones would be during your childhood as your bones begin to develop and grow, gaining strength and mass. Your lifelong skeletal health is determined by the amount of bone mass you obtain while you are young.

Nutrition plays a pivotal role, particularly your intake of calcium and vitamin D. The daily calcium needs for infants under six months starts at 200mg and gradually increases, whereas teenagers between the ages of 14 and 18 require 1,300mg per day to support their optimal growth.

For babies under a year old, a minimum daily intake of 400 IU of vitamin D is recommended while those older than a year old should aim for 600 IU per day.

Factors that increase the likelihood of impaired bone health

Certain groups of children and adolescents face an elevated risk of experiencing compromised bone health:

• l Premature babies and infants with a low birth weight

Physical activities such as jogging can help prevent osteoporosis. may exhibit lower-than-average bone mass during their initial months of life

• l Children who are on prolonged medication regimens such as steroids and anti-seizure drugs

l Children with conditions such as cystic fibrosis, celiac disease and inflammatory bowel disease may struggle with proper nutrient absorption

• l Children with medical conditions such as juvenile idiopathic arthritis, osteogenesis imperfecta, diabetes, kidney disease, hyperthyroidism, Cushing’s syndrome and anorexia nervosa

• l Children relying heavily on cancer treatments, anticonvulsants used for epilepsy management and corticosteroids employed for treating various conditions such as arthritis and asthma

• l Children who experience extended periods of immobility or are bedridden

• l Adolescent girls who experience infrequent, delayed or irregular menstrual cycles due to factors like intense athletic training, emotional stress or low body weight

• l Children with physical limitations due to conditions like cerebral palsy and other related disorders

• l Children and adolescents who engage in a sedentary, inactive way of life

Childhood obesity contributes to the decrease in bone density, yet further research is required to distinguish its impact from other factors, such as diet, race, ethnicity, lifestyle and exposure to the sun.

Diagnosing osteoporosis in children

Osteoporosis is typically identified when a child experiences a bone fracture. The diagnostic process may involve:

• l Reviewing the medical history
• l Conducting a physical examination
• l Examining family medical histories to ascertain if there is a genetic component
• l Employing a bone scan, specifically dual-energy x-ray absorptiometry (DEXA), to assess bone density

Preventative measures

Ongoing research is exploring strategies to optimise peak bone mass in children. However, parents and children can adopt a healthy diet and lifestyle by considering the following recommendations:

• ▪ Ensure a consistent intake of calcium and vitamin D
• ▪ Engage in regular physical activity, with a preference for weight-bearing exercises like walking and running
• ▪ Consider calcium and vitamin D supplements, as advised by your doctor
• ▪ Avoid smoking

Prevention towards osteoporosis starts when you are young. Taking early preventive actions reduces the risk of osteoporosis down the road. This involves a multi-faceted approach, encompassing a balanced diet rich in calcium and vitamin D, regular physical activity and a vigilant eye on underlying medical conditions and medications that may contribute to the risk.

Furthermore, promoting a healthy lifestyle is essential to safeguard children against the potential consequences of osteoporosis later in life. Early interventions and a comprehensive understanding of the risk factors can pave the way for stronger bones and a healthier future 

Health risks rise with temperature (Poll Inside)

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Words of caution: Dr Azizan advised the public avoid outdoor activities while Prof Tangang says hot and dry conditions are expected to last for the next two weeks.

PETALING JAYA: Health experts have advised the public to take precautions against heat-related health issues as daytime temperatures are anticipated to soar beyond 35ºC in the coming weeks.

They warn that prolonged exposure to high temperatures can heighten the risk of heat-related ailments, potentially leading to severe health complications.

 

Malaysian Medical Association president Dr Azizan Abdul Aziz said extremely hot weather can increase the risk of dehydration and heat stroke.

“Children, people engaging in outdoor sports during the day and elderly with long-term health conditions like heart disease or diabetes, are most at risk,” she said, adding that untreated heat stress can lead to heatstroke, which is a medical emergency.

“Therefore it is important to be aware of the symptoms and recognise them early. A heatstroke can lead to brain, heart, kidney and muscle damage,” she said.

 

Dr Azizan also advised Muslims to replenish fluids whenever breaking fast, recommending drinking between six to eight glasses of water between iftar and sahur.

“Those going outdoors during the day are advised to use an umbrella and to wear thinner and light-coloured clothing.

“If possible, avoid outdoor activities between 11am to 4pm. The public should also keep themselves updated on any weather developments through official sources,” she added.

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According to the Centre for Disease Control and Prevention of the United States, heat stroke, heat exhaustion, heat cramps and heat rash are heat-related illnesses.

Symptoms for heat stroke are hot, red and dry skin, headaches and dizziness, while symptoms for heat exhaustion include heavy sweating, cold, pale and clammy skin, and feeling nauseous.

Heat cramps, meanwhile, have symptoms such as heavy sweating during intense exercise while heat rash results in small clusters of blisters that look like pimples. Heat rashes are usually on the neck, chest, groin or in elbow creases.

Apart from those with existing health conditions, Prof Dr Sharifa Ezat Wan Puteh of Universiti Kebangsaan Malaysia said the disabled, pregnant women and children, were also at risk for heat-related ailments.

“Deter children from playing long hours outside as they may come down with fever.

“Fever with heat spells also may predispose the child to further harm and heat exhaustion,” she said.

She also advised parents whose children were down with fever to get medical attention as soon as possible if they were unsure what to do.

“High temperatures may damage a child’s brain and certain neurological complications may occur,” she said.

For those fasting, Dr Sharifa said the recommended intake of eight glasses of water a day can be broken into a 2:4:2 ratio, where two glasses can be consumed during iftar, four through the night and two during sahur.

“Try to maintain usual food portions instead of having grand feasts for sahur,” she added. Meanwhile, climatologist and Academy of Sciences Malaysia Fellow Prof Dr Fredolin Tangang said the hot and generally dry conditions over the peninsula and Sabah are expected to last for the next two weeks.

He cited several possible factors, namely the impact of the El Nino phenomenon, which is in the weakening phase.

“This typically results in hot conditions over the entire South-East Asia region, especially over northern parts of the peninsula and Sabah,” said Fredolin, who also highlighted how the spring equinox was approaching.

“With less cloud coverage due to El Nino, the amount of heat reaching and absorbed by the earth increases, thus elevating surface temperatures,” he said, adding that the public was advised to pay attention to MetMalaysia’s forecasts.

On Tuesday, MetMalaysia forecast dry and hot weather with temperatures exceeding 35ºC in most places in the peninsula and Sabah over the coming week.

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Nagging thoughts? Try this Hawaiian mantra to achieve inner peace

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Repeating the mantra – I’m sorry, please forgive me, thank you, I love you – while taking responsibility for a specific situation can help restore inner peace. — AFP

FROM an argument with your partner, to a conflict at work, to a niggling thought that just won’t go away, there are many situations that can lead to negative emotions, or even real mental blocks. 

In this case, why not try the Ho’oponopono method? This age-old Hawaiian tradition involves taking full responsibility for your actions and letting go of limiting beliefs to reconnect with yourself and others. Here’s how it works.

What started out as an ancestral tradition aimed at resolving conflicts within a community, or even a family, the Ho’oponopono method has gradually evolved into a whole life philosophy, and even a personal development practice. 

But the basic objective remains the same: to eliminate certain limiting beliefs (or memories) with the help of a mantra, in order to regain inner peace and resolve situations considered stressful or conflicts with others. In a way, this life philosophy is based on introspection and empowerment, with the key coming from your inner self and not from others.

 

What does it promise?

According to the website Hawaiian Dictionaries, the term “ho’opono” can mean “righteous, respectable, correct, upright,” or “to behave correctly.” But, more precisely, it’s a tradition aimed at overcoming certain conflicts (professional), relationship problems (like an imminent breakup) and other difficult situations (like a death) all through the art of introspection.

“Ho’oponopono is the practice of sincere apology and true forgiveness. It is used today by many families, and in the past few decades, it has found its way around the globe,” reads an article on the subject by Psychology Today.

When is it useful?

As mentioned above, the Ho’oponopono method is now considered a life philosophy, so there are no limits or restrictions, whether for adults or children. Any unpleasant situation, whether it affects your mind or your emotions, can justify the use of this personal development practice. “When heartfelt, ho’oponopono rectifies and helps heal the person asking forgiveness or all the people involved in the process,” explains the American magazine.

How does it work?

While this method is based on a four-part mantra, to be repeated tirelessly to yourself (and in silence), it’s not just a matter of saying these words to make yourself feel better and resolve your conflicts – whether internal or relational. 

This practice requires a certain amount of introspection, and is based on an awareness of your own personal responsibility for this or that action or situation .

Once this principle has been grasped, it’s time to move on to the famous mantra. This involves repeating the following, over and over in your head – I’m sorry, please forgive me, thank you, I love you – whenever you encounter a situation likely to affect you. As we’ve seen, the idea is to eliminate certain beliefs that can trap you in, or even foster, difficult situations. – AFP Relaxnews

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You use the mantra, “I’m sorry, Please forgive me, Thank you, I love you,” to acknowledge and take responsibility for any negative thoughts, actions, or emotions that may have contributed to conflict or disharmony. The mantra helps release these negative elements and transform them into positive, healing energy

 

Heal your life, get over haunting memories, overcome deep-seated guilt, and let go of generational baggage and negativity through Ho’oponopono Prayer. This beautiful prayer is a traditional Hawaiian practice as a tool for reconciliation and forgiveness across lifetimes. As you repeat or hear this mantra meditation, try to feel it from your heart. Forgive and be forgiven. May your life come to balance through the magic of Ho’oponopono.

#Prayer #Meditation #MindBodySoul

 

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How you perceive stressful situations could help minimise their health impact

 

 

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How you perceive stressful situations could help minimise their health impact

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Seeing a stressful situation as a challenge, rather than a threat, can help you avoid suffering both physically and mentally. — AFP

Reframing stressful situations could help minimise health and well-being problems

 FROM mounting workloads to relationship problems, moving house or looming exams, stressful situations come and go, but they all have one thing in common: they can play havoc with your health.

But it all depends on how you view them, a new British study reveals. In fact, seeing stressful situations as challenges, rather than threats, could prove beneficial to physical and mental health.

 

The figures speak for themselves: the global population is struggling. According to the World Health Organization (WHO), nearly a billion people worldwide were living with at least one mental disorder in 2019, and the situation has since worsened considerably.

The global health authority estimates that the worldwide prevalence of anxiety and depression rose by 25% in the first year of the Covid-19 pandemic alone. 

It’s an edifying finding, and one that serves as a wake-up call to the importance of taking action to try and curb the phenomenon.

While action is needed on a global and national scale, each of us also has the opportunity to take action, at our own personal level, to better cope with situations that could affect our health and well-being.

So suggest the findings of a new study by researchers at the United Kingdom’s University of Bath, who found that the way we approach stressful situations can have an impact on our physical and mental health (or not, as the case may be).

 

Perception of stress

The study authors started from the simple observation that a person can perceive a stressful situation in two ways. 

They can either feel overwhelmed, and therefore see it as a threat, or they can feel capable of dealing with it, or even managing it, and therefore see it as a challenge.

This can be particularly true in the world of sport, where mindset can influence an athlete’s performance.

In fact, the researchers turned to athletes to carry out their research, which is based on “valid and reliable” measures of challenge and/or threat assessment, mental health, well-being, and physical health problems from 395 athletes who responded to an online survey.

Published in the journal Stress and Health, the results suggest that participants who saw stressful situations as threats were at greater risk of physical and mental health problems, compared to those who saw them as challenges.

“We found a convincing link between mental and physical ill-health, and the way a person typically views stressful situations,” said study co-author Dr Lee Moore from the Department for Health at the University of Bath, quoted in a news release.

“The more you’re able to appraise a stressful situation as a challenge, the more likely you are to report good health and well-being.”

He continues: “Researchers have speculated for the past 15 years that people who repeatedly believe they don’t have the resources to cope in stressful situations are putting their health at risk, but we believe this is the first time the theory has been properly tested, leading to us finding a link between stress appraisals and health.”

Although the study was carried out on athletes, its authors believe that the findings are equally valid for the rest of the population. 

They point out that the negative consequences induced by the way stressful situations are approached can range from a simple cold or flu, or even a weakened immune system, to mental health disorders such as anxiety or depression. 

It is hoped that this research will ultimately lead to the improved identification and management of people at risk of health problems due to increased stress.

“Most people will fluctuate in the way they appraise a situation, depending on the details of the specific situation, however, some people are far more likely to appraise all stressful situations as a threat, and this study shows that this tendency is associated with poorer health and well-being,” concludes Moore. – AFP Relaxnews

Pullout quote: “The more you’re able to appraise a stressful situation as a challenge, the more likely you are to report good health and well-being.” – Dr Lee Moore

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 Nagging thoughts? Try this Hawaiian mantra to achieve inner peace

 

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