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ISSUE 8
Wednesday, Septemeber 24, 2014
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SCH HOLDS A JOINT MEETING ON EBOLA To International Health Regulations Committee and advisory working team of communicable diseases control
Sheikh Dr. Mohamad bin Hamad Al-Thani, SCH Director of Public Health and Chairman of IHR committee
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he Supreme Council of Health held a joint meeting last month (August 2014) with the International Health Regulations Committee and advisory working team of communicable diseases control within the framework of the National Preparedness Plan against EBOLA. The meeting discussed the Ebola virus and the execution of prevention measures which has been approved after Ebola outbreak declared an international public health emergency by World Health Organisation (WHO) in regard to the recommendation of IHR committee’s experts after the increase of Ebola cases in West African countries. At the beginning of the meeting, Sheikh Dr. Mohamad bin Hamad Al-Thani, SCH Director of Public Health and Chairman of IHR committee assured that Qatar has not reported any case. He also pointed out that it is essential to reinforce prevention measures and the readiness of health authorities to deal with any case if any and brief experts of the Communicable Diseases Control Department and IHR committee members on any suspected case. He added that preparedness plans have been set up locally which will help the coordination and the exchange of information and help the concerned authority in the implementation of prevention measures to be enforced. (Continued on page 2...)
WELLNESS CENTRES IN QATAR ARE PLANNED TO BE OPENED IN APRIL 2015 AN INVITED GROUP FROM PRIMARY HEALTH CARE CORPORATION (PHCC) AND OTHER ENTITIES SUCH AS SUPREME COUNCIL OF HEALTH (SCH) AND HAMAD MEDICAL CORPORATION (HMC) ATTENDED A WORKSHOP TO DEVELOP A COMMON UNDERSTANDING ABOUT WHAT WELLNESS MEANS TO THE PEOPLE OF QATAR AND START TO LOOK AT HOW THIS COULD BE DELIVERED. BESIDES, ANOTHER WORKSHOP WAS HELD FOR PHCC DOCTORS AND STAFF WHERE THE NEW INITIATIVE WAS INTRODUCED.
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he first health centre which has wellness facilities is due to open in April 2015, although this timeline is subject to the buildings construction timescales. The idea comes from the Qatar’s National Health Strategy (NHS) 3rd goal that centres on embedding prevention and focusing on the highrisk priorities. It was highlighted that Qatar’s healthcare system needs to move beyond treating the acutely ill and address healthcare at the prevention stage. This requires a fundamental shift in mind-set, accompanied by a reallocation of resources. The aim is to embed prevention and early intervention into every aspect of the health system and to empower the people of Qatar to be active participants in self-care, prevention and maintaining wellness. These wellness centres are designed to meet the needs of the entire community, and will they help to achieve new levels of well-being. These centres are about promoting healthy lifestyles health and preventing disease. Peter Holbrook, Chief Executive at Social Enterprise UK, led the workshop giving a presentation on his own experience “We pursue a social goal that benefits the commu-
nity and prevents it from diseases through lifestyle changes and life quality improvements”. The aim was to get the group thinking about wellness services and how these could work in Qatar as well as what would be important here. In addition, the attendees were divided in groups with the aim of working on a common wellness description and establishing the main ideas and building wellness
centres in Qatar, through the public health entities that are working for the community and offering the best quality in services. The National Primary Health Care Strategy (NPHCS) identified the need to undertake a major expansion in the number of PHCC health centres in order to keep pace with the growing population, and to improve existing facilities so that they can support the high quality
services defined in the strategy. To this end, PHCC is currently planning to construct 17 new health centres. There will be 3 types: • General Health Centres providing general clinics, ante-natal, well baby, pharmacy, laboratory and radiology services – Type A • Community Health Centres providing all of the above plus physiotherapy, smoking cessation, nutrition counselling, healthy cooking classes and health promotion facilities – Type B • Health and Wellness Centres providing all of the above plus podiatry, dermatology, gymnasium, pool and sauna – Type C Type Cs are predicated on shifting primary health services from being curative to being more focused on helping people live healthy lives. This is to ensure that the wellness model works to prevent people from getting unwell and proactively encouraging healthy living in the community. The provision of services within the new wellness centres, are yet to be fully defined, and preparation of the service specification is currently underway. This is being done through wider stakeholder engagement.
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Wednesday, September 24, 2014
... REPORT ...
SCH HOLDS A JOINT MEETING ON EBOLA
WORKSHOP ON HEALTH PREPARATIONS
FOR HAJJ
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(Continued from page 1) Dr. Hamad Eid Al-Romaihi, Acting Manager of Health Protection and Communicable Diseases at SCH, presented the plans and measures implemented in this regard. He pointed out that the National Preparedness Plan against EBOLA was based on providing immediate and effective response to control and isolate any suspected case as soon as any of EBOLA symptoms are developed to any individual, such as traveling to infected countries or dealing with any positive case. He mentioned that the implemented policy is based on cooperation and coordination between all healthcare providers in both the public and private sector and assign roles and responsibilities and immediate exchange of information which ensures consistent performance among technical working teams and leadership in utilising experts’ opinions in preventing communicable diseases. Dr. Yassir Al Deeb, HMC Communicable Diseases and prevention consultant, affirmed that all preparations have been made in terms of isolation, treatment and prevention rooms as per the adopted international recommendations. Dr. Sangi Dwaifod , Head of Molecular Laboratory at HMC, explained that according to the protocol, all laboratories will commit to send all medical samples to the International Laboratories authorised by WHO as per safety standards. Sheikha Dr. Asma Al-Thani, Head of Health Science Section at Qatar University, explained that the university is willing to operate a reference laboratory for communicable diseases related to public health which meets the needs on the third level for safety that will present a step forward towards confirming the medical sampling results. Mr. Saif Saed Al-Naimi, Director of the HSE Regulations and Enforcement Directorate of QP assured Qatar Petroleum’s efforts to maintain continuous coordination with the SCH and refer any suspected case to HMC as per the protocol. Mrs. Rana Labban, Head of Health and Safety Section at QP reviewed the adopted preparations to deal with any suspected case.
Sheikh Dr. Mohamad bin Hamad Al-Thani,
SCH Director of Public Health and Chairman of IHR committee
Dr. Hamad Eid Al-Romaihi, Acting Manager of Health Protection and Communicable Diseases
Dr. Mishal al-Misfri, Deputy Head of the Haj Medical Committee
Dr. Muna Almaslamani,
Senior Consultant and Assistant Head of Infectious Diseases at HMC
Dr. Sheikha Al-Zeyara, SCH Head of Environmental Health Section, explained that a ban has been imposed on food and meat import from countries in Africa affected with EBOLA. Eng. Abdulaziz Al-Zeyara, Head of Quarantine Section at Ministry of Environment assured that a ban is also imposed on live cattle import from these countries. The meeting was attended by SCH, HMC, PHCC, Qatar University, Ministry of Environment, Qatar Petroleum and Qatar Airways.
Dr. Mohammed Alhajri, Director of Emergency Preparedness and Response Department
he Supreme Council of Health recently organised a training workshop at the W hotel Doha on epidemics preparedness and Health preparations for Hajj, in coordination with Hamad Medical Corporation, Primary Health Care Corporation, medical unit of the Qatari Hajj Mission, Medical Services at QP, Qatar Armed Forces and Police clinics and private Hospitals and Clinics. The workshop, which brought together some 250 attendants from Medical Staff, focused on epidemics preparedness plan against Middle East respiratory syndrome Coronavirus (MERS-CoV) and Ebola Virus, as well as other Hajj requirements, Vaccination list required for Hajj and updated list of Immunisation for Pilgrims, in addition to Health preparations to launch immunisation campaign against seasonal Flu for medical staff. A number of officials from SCH, HMC, PHCC and other experts, in the field of immunisation, spoke at the workshop. It is worth mentioning that this workshop is the first among a series of training sessions which brings together all healthcare services providers on epidemics preparedness and mainly prevention measures in Health organisations and disease surveillance and health awareness.
Juliet Ibrahim,
Executive Director of Clinical Affairs at PHCC
They concluded that individuals traveling out of the infected countries should be subject to strict measures in order to prevent any suspected case from entering the country. Among the recommendations was also raising health awareness among travellers from these countries as well as medical staff. In addition to implementing all prevention measures when dealing with any suspected case and promptly inform SCH Health Protection and Communicable Diseases Department on any suspicious case of EBOLA infection.
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TASNIM AHMED TAHER ABU ZAID ............................................ DESIGNER RAVINDRANATH KOONATH ............................................
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Wednesday, September 24, 2014
... MEDICAL SCIENCE ...
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WHAT IS EBOLA? EBOLA IS A VIRAL ILLNESS OF WHICH THE INITIAL SYMPTOMS CAN INCLUDE A SUDDEN FEVER, INTENSE WEAKNESS, MUSCLE PAIN AND A SORE THROAT, ACCORDING TO THE WORLD HEALTH ORGANISATION (WHO). AND THAT IS JUST THE BEGINNING: SUBSEQUENT STAGES ARE VOMITING, DIARRHOEA AND - IN SOME CASES - BOTH INTERNAL AND EXTERNAL BLEEDING.
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bola first appeared in 1976 in 2 simultaneous outbreaks, in Nzara, Sudan, and in Yambuku, Democratic Republic of Congo. The latter was in a village situated near the Ebola River, from which the disease takes its name. Genus Ebolavirus is 1 of 3 members of the Filoviridae family (filovirus), along with genus Marburgvirus and genus Cuevavirus. Genus Ebolavirus comprises 5 distinct species: • Bundibugyo ebolavirus (BDBV) • Zaire ebolavirus (EBOV) • Reston ebolavirus (RESTV) • Sudan ebolavirus (SUDV) • Taï Forest ebolavirus (TAFV). BDBV, EBOV, and SUDV have been associated with large EVD outbreaks in Africa, whereas RESTV and TAFV have not. The RESTV species, found in Philippines and the People’s Republic of China, can infect humans, but no illness or death in humans from this species has been reported to date.
Transmission Ebola is introduced into the human population through close contact with the blood, secretions, organs or other bodily fluids of infected animals. In Africa, infection has been documented through the handling of infected chimpanzees, gorillas, fruit bats, monkeys, forest antelope and porcupines found ill or dead or in the rainforest. Ebola then spreads in the community through human-to-human transmission, with infection resulting from direct contact (through broken skin or mucous membranes) with the blood, secretions, organs or other bodily fluids of infected people, and indirect contact with environments contaminated with such fluids. Burial ceremonies in which mourners have direct contact with the body of the deceased person can also play a role in the transmission of Ebola. Men who have recovered from the disease can still transmit the virus through their semen for up to 7 weeks after recovery from illness. Health-care workers have frequently been
infected while treating patients with suspected or confirmed EVD. This has occurred through close contact with patients when infection control precautions are not strictly practiced. Among workers in contact with monkeys or pigs infected with Reston ebolavirus, several infections have been documented in people who were clinically asymptomatic. Thus, RESTV appears less capable of causing disease in humans than other Ebola species. However, the only available evidence available comes from healthy adult males. It would be premature to extrapolate the health effects of the virus to all population groups, such as immuno-compromised persons, persons with underlying medical conditions, pregnant women and children. More studies of RESTV are needed before definitive conclusions can be drawn about the pathogenicity and virulence of this virus in humans.
Signs and symptoms EVD is a severe acute viral illness often characterised by the sudden onset of fever, intense weakness, muscle pain, headache and sore throat. This is followed by vomiting, diarrhoea, rash, impaired kidney and liver function, and in some cases, both internal and external bleeding. Laboratory findings include low white blood cell and platelet counts and elevated liver enzymes. People are infectious as long as their blood and secretions contain the virus. Ebola virus was isolated from semen 61 days after onset of illness in a man who was infected in a laboratory. The incubation period, that is, the time interval from infection with the virus to onset of symptoms is 2 to 21 days.
Diagnosis Other diseases that should be ruled out before a diagnosis of EVD can be made include: malaria, typhoid fever, shigellosis, cholera, leptospirosis, plague, rickettsiosis, relapsing fever, meningitis, hepatitis and other viral haemorrhagic fevers. Ebola virus infections can be diagnosed definitively in a laboratory through several types of tests: • antibody-capture enzyme-linked immunosorbent assay (ELISA) • antigen detection tests
• serum neutralisation test • reverse transcriptase polymerase chain reaction (RT-PCR) assay • electron microscopy • virus isolation by cell culture. • Samples from patients are an extreme biohazard risk; testing should be conducted under maximum biological containment conditions.
Vaccine and treatment No licensed vaccine for EVD is available. Several vaccines are being tested, but none are available for clinical use. Severely ill patients require intensive supportive care. Patients are frequently dehydrated and require oral rehydration with solutions containing electrolytes or intravenous fluids. No specific treatment is available. New drug therapies are being evaluated.
Prevention Here are a few primary prevention measures. Barrier nursing techniques include: • wearing of protective clothing (such as masks, gloves, gowns, and goggles) • using infection-control measures (such as complete equipment sterilisation and routine use of disinfectant) • isolating patients with Ebola from contact with unprotected persons.
If you must travel to an area with known Ebola cases, make sure to do the following: • Practice careful hygiene. Avoid contact with blood and body fluids. • Do not handle items that may have come in contact with an infected person’s blood or body fluids. • Avoid funeral or burial rituals that require handling the body of someone who has died from Ebola. • Avoid contact with bats and nonhuman primates or blood, fluids, and raw meat prepared from these animals. • Avoid hospitals where Ebola patients are being treated. • After you return, monitor your health for 21 days and seek medical care immediately if you develop symptoms of Ebola. (Source: WHO & cdc.gov)
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Wednesday, September 24, 2014
... DOCTOR’S DESK ...
WHAT IS PREDIABETES? PREDIABETES IS JUST WHAT IT SOUNDS LIKE—IT IS THE CONDITION THAT OCCURS WHEN BLOOD SUGAR LEVELS AREN’T HIGH ENOUGH TO QUALIFY AS DIABETES, BUT ARE HIGHER THAN NORMAL. DEPENDING ON WHEN YOUR BLOOD SUGAR IS HIGH, PREDIABETES IS ALSO KNOWN AS IMPAIRED GLUCOSE TOLERANCE (HIGHER THAN NORMAL BLOOD SUGAR AFTER A MEAL) OR IMPAIRED FASTING GLUCOSE (HIGHER THAN NORMAL BLOOD SUGAR IN THE MORNING BEFORE EATING).
Testing for Prediabetes Three tests can be used to diagnose prediabetes: the AIC test (also called HbA1C, haemoglobin, or glycosylated haemoglobin test), a fasting blood glucose test, or the oral glucose tolerance test. The A1C test measures how much sugar is attached to haemoglobin, a protein in the
blood. This number can give you an idea of how your blood sugar level has been averaging over the last 2-3 months. You do not have to be fasting for this test. An A1C value of 5.7-6.4% is diagnostic for type 2 diabetes. Another A1C test to confirm the finding is recommended but depending on your history may not be required. During a fasting blood glucose test, you
will be asked to fast for a night, and your blood glucose levels will be checked in the morning before you eat anything. A measurement of 100-125 mg/dL is diagnostic for type 2 diabetes. It is recommended that this test is repeated to confirm the diagnosis. For an oral glucose tolerance test, blood glucose levels are checked twice, once af-
ter a night of fasting and then two hours later after drinking a glucose-rich drink. A blood sugar level of 140-199 mg/dL two hours after drinking the glucose drink is diagnostic for type to diabetes. For all of these tests, the higher the number the greater the risk of developing type 2 diabetes in the near future. (Source: healthline)
Simple tips to reduce your sugar intake: 1) Eliminate all sugary beverages. Beverages are particularly harmful since they are high-glycaemic and generally empty calories. Eliminating sugary beverages is especially important if you are over the age of 40, which is a time to get serious about sugar intake. 2) Don’t go “natural” sugar crazy. Note fruit, honey and other natural sugars are still sugars and can contribute to diabetes if eaten in excess.
Both natural sugars and processed sugars are all broken down to glucose in the body. Once glucose is in the blood, it stimulates insulin, which can contribute to diabetes in excess. 3) Walk! Nothing gets sugar out of the blood quicker than using it for energy through physical activity. A brief 20-minute walk can help stabilise blood sugar levels. 4) Avoid fast and processed food. Fast and processed food
manufacturers add sugar to encourage you to want more. About three-four teaspoons of sugar is added to processed food. 5) Pick low or no sugar options. Everything you love and crave such as cereal, yogurt, popcorn, has a brand or version with less sugar so be aware of and opt for those. For example: whole grain cereal, non-flavoured yogurt, plain popcorn. (Source: everydayhealth)
Can Prediabetes Raise Risk of Certain Cancers?
A RECENT STUDY FOUND A LINK TO BREAST, COLON, LIVER, AND OTHER TUMOURS.
Having prediabetes may increase a person’s risk for cancer, researchers report. The researchers analysed 16 studies that included nearly 900,000 people from around the world and found that people with prediabetes had a 15 percent overall increased risk of cancer. People with prediabetes have blood sugar levels that are higher than normal, but not high enough to be considered full-blown diabetes. The review also revealed significant associations between prediabetes and specific types of cancer, including stomach,
colorectal, liver, pancreas, breast and endometrial cancers. There was no link between prediabetes and lung, prostate, ovarian, kidney or bladder cancers, according to the study published recently in the journal Diabetologia. The study found an association but not a cause-and-effect relationship between prediabetes and certain cancers. However, the findings have important health implications, said the researchers, noting that rates of prediabetes and diabetes are rising in many developing and developed nations. For
example, the rate of prediabetes among Americans aged 18 and older rose from 29 percent in 1999-2002 to 36 percent in 2007-10. “Considering the high prevalence of prediabetes, as well as the robust and significant association between prediabetes and cancer demonstrated in our study, successful intervention in this large population could have a major public health impact,” study leader Yuli Huang, a professor from the First People’s Hospital of Shunde District, China, and colleagues said in a journal news release.
The study authors said the diabetes drug metformin is believed to help protect against cancer. “Notably, metformin mediates an approximately 30 percent reduction in the lifetime risk of cancer in diabetic patients,” the researchers said in the news release. It’s unknown whether metformin would reduce cancer risk in people with prediabetes, and large-scale and long-term studies are needed to determine if that’s the case, the study authors said. (Robert PreidtHealthDay News)
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Wednesday, September 24, 2014
... NUTRITION ...
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DROP A DECADE WITH THIS DIET
Iced Tea Recipes
IT MAY COME AS A SURPRISE, BUT THE AGING PROCESS STARTS WITH YOUR DIET! RATHER THAN SPLURGING ON BEAUTY CREAMS AND SERUMS, START FOCUSING ON THE FOODS YOU ARE PUTTING INTO YOUR BODY. THESE SIMPLE FIXES CAN HELP YOU EASE INTO THE AGING PROCESS AND MAKE YOU LOOK YOUNGER!
THAT WILL JUMPSTART YOUR METABOLISM Boost your metabolism and stay hydrated all day with these tasty twists on iced tea.
Guava: The Food That Fights Wrinkles
Iced White Tea with Oranges
Wrinkling skin is an inevitable part of the aging process due to the deterioration of collagen, which is the top layer of your skin. Overtime, much less collagen is produced by the body, which causes your skin to sink into the areas with less collagen, resulting in wrinkles. Here’s when guava can come in handy! Delicious and loaded with vitamin C, guava acts as a natural filler for your skin. Incorporating guava into your diet can actually repair and rebuild collagen, making your skin firmer and smoother. For best results, eat at least two cups of guava per week.
Tomatoes: The Food That Fights Sun Damage Citrus fruit gives this tea a lasting fruity flavour that will quench your thirst. Ingredients • 2 white tea bags • 4 orange slices • Ice
Iced Mate Sun Tea
Directions • Brew 2 white tea bags in a cup for water that’s short of boiling. • Steep for 1 to 2 minutes. • Cool and pour over ice and add 4 orange slices.
Jazz up your standard glass of water with two simple ingredients.
The best foods to fight sun damage are tomatoes because they contain high amounts of lycopene. Lycopene is a nutrient that bolsters the skin’s ability to resist the negative effects of UV light. Eating just one and a half tomatoes per day can help the molecules in your skin stay tightly sealed, protecting you from any sun damage.
Ingredients
For best results, try sautéing tomatoes with olive oil. By doing this it helps your body to absorb the beneficial qualities of lycopene more effectively.
• 1/2 cup loose leaf mate tea • Mint for garnish Directions
Wheat Germ: The Food That Fights Redness
• Add 1/2 cup of loose leaf mate tea to a gallon of water. • Set in sun for an hour. • Strain and pour over ice. Add mint for garnish.
Iced Turmeric Tea Stay healthy all year round by adding turmeric, a known disease fighter to your tea.
Overexposure to UV rays may cause a gradual and irreversible darkening of your skin pigmentation, among a host of other problems. For reasons like this, it is highly recommended that you apply sunscreen on a regular basis. But it is important to nourish the skin from the inside out as well.
The liver is one of the post important anti-aging organs because it is in charge of processing toxins. As you age, your liver’s ability to do this starts to slow down, resulting in reddening skin. If you are experiencing skin redness, it may be due to an inflammatory response to a build-up of toxins in your liver. An easy fix to this problem is to incorporate more zinc into your diet. Wheat germ is loaded with zinc, which is a powerful anti-inflammatory that can help combat facial redness. For best results, eat half cup of wheat germ per day (toasted variety is preferred). Use this versatile ingredient by sprinkling it over yogurt and salad, or adding it to your smoothie.
Ingredients • 1/4 tsp ground turmeric • 1/4 tsp ground ginger • Lemon juice Directions • Stir ground turmeric and ground ginger into a cup of boiling water. • Cool and pour over ice. Turmeric may settle, just stir to mix. • Add lemon juice to taste.
Trout: The Food That Fights Dryness Dry skin has the tendency to make you look older and could also suggest that you are dehydrated. Dryness disrupts the protective, waxy ceramide barrier on your skin and leaves it looking flaky and unhealthy. Fight dryness with foods that are rich in omega-3 fatty acids, like trout, which can help to restore moisture back into your skin. Omega-3’s can help to fortify the ceramide barrier, resulting in healthy and glowing skin. For best results, eat one to two servings of trout per week.
(Source: doctoroz.com)
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Wednesday, September 24, 2014
... HEALTH QUIZ ...
HOME HYGIENE YOUR HOME MIGHT BE YOUR HAVEN BUT IT STILL HARBOURS PLENTY OF OPPORTUNITIES TO GET SICK. HOW MUCH DO YOU KNOW ABOUT MINIMISING ILLNESS AND INFECTION IN THE HOME?
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Using antibacterial products to clean surfaces in your home does not reduce illness rates because:
Question 1 = b
a. Antibacterial products aren’t effective at killing bacteria. b. Person-to-person contact, rather than contact with infected surfaces, is the main way illnesses are spread in homes. c. Antibacterial products don’t kill the sorts of bacteria that cause illness. d. Antibacterial products don’t kill viruses and it’s only viruses, not bacteria, that cause illness.
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If you cut mould off food, is it then safe to eat? a. Yes, mould isn’t a health hazard, it just affects taste. b. No, mould will always be growing beyond the area you can see and it could be harmful. c. It depends on the food; with hard cheese it’s generally safe but not bread. d. It depends on the food, with bread it’s generally safe but not hard cheese.
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Quiz Answers
If you have a cold, is it more hygienic to use tissues or hankies?
a. Tissues, but only if you throw them away immediately after use. b. Tissues, as cold viruses can’t survive in tissues. c. Hankies, as cold viruses can’t survive in hankies. d. There’s no difference; cold viruses can survive in both tissues and hankies.
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Cooked rice should be kept in the fridge no longer than: a. b. c. d.
One to two days Three days Five days Seven days
Certain bacteria do cause illness and surfaces contaminated with bacteria are a way these illnesses can be spread. So you’d think antibacterial products – which do kill bacteria – would reduce illness. Yet research has shown cleaning home surfaces with antibacterial products makes no difference to illness rates. It’s thought this is because contact with infected surfaces is a less significant means of disease transmission in the home than person-to-person transmission. It’s also true that many illnesses are caused by viruses which are not killed by antibacterial products.
Question 2= c Moulds do more than affect the taste of food; they can also produce toxins that can make you sick. And you can’t always see the branches mould sends down into the food it’s growing on. Foods with a high moisture content (such as casseroles or soft cheeses) or porous food like bread and cakes should always be thrown away if you spot any mould on the surface because there’s a risk the mould has invisibly infiltrated the food. But the low moisture content of hard cheese and its dense structure means mould will usually survive only on the surface, rather than spreading into the cheese. So it should be safe to cut around the affected area and eat the rest of block.
Question 3 = a When you have a cold, your used tissues or hankies are soaked with nasal secretions that contain live cold viruses. These can spread
to other people if they touch the used tissues or hankies directly or when they touch a surface (say, a table top) that’s been contaminated because your used tissues or hankies have been resting on them. If the person then touches the lining of their eyes, mouth or nose (where the skin is thinner and more readily penetrated) it’s easy for them to catch your cold. The viruses can survive at least several hours in both tissues and hankies. What might make a difference in the hygiene stakes is what you do with these items once you’ve used them. Since tissues are designed to be thrown away, it’s argued they’re less likely to infect others – provided you put them straight in a garbage bin where no-one else will touch them.
Question 4 = b Cooked rice can cause food poisoning if it’s not stored in the fridge after cooking. What makes you sick is the bacteria Bacillus cereus. It’s found in soils but it can transfer to foods grown close to the ground such as rice. The bacteria has spores which can survive for long periods and which germinate when water is added to rice in the cooking process. Unfortunately the cooking process doesn’t kill the heat-resistant spores or destroy the toxin produced. So once the rice is cooked, the bacteria grow and thrive in the moist, warm environment. If you’re not going to eat rice straight after you’ve cooked it, you need to store it in the fridge – as soon as possible, but definitely within four hours. Refrigeration won’t kill the bacteria but it will slow down its growth. Any uneaten rice should be thrown out after three days in the fridge.
(Source: abc.net.au/health)
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Wednesday, September 24, 2014
... TEEN HEALTH ...
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10 SNEAKY SIGNS OF STRESS IN TEENS
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2 1. Sign: Your Pimples Are Multiplying When your skin breaks out, you might chalk it up to hormones. But stress could be the real culprit. Stress comes from any event you find hard to handle, like a fight with a friend, cramming for a history test, or problems at home. Learning to deal with your stress can help you feel -- and look -- your best.
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2. Sign: Friends Seem Super Annoying When all your friends suddenly seem annoying, chances are you are over-stressed. Too much stress can make you grumpy and impatient. The Smile Solution: Try to smile and laugh with your friends even if you feel annoyed. Making yourself smile can change how you feel. Laughing is one of the very best ways to ease stress. 3. Sign: You’re Always Tired Does a great new beat make you dance? Or yawn? If you feel tired a lot, stress could be to blame. Sneaky, right? Stresses that last a long time, like family problems or bullying, can wear you out. So instead of feeling tense, you feel tired or sad. Fight back with exercise. Dancing, sports, or running can help you relax, give you energy, and improve your mood. 4. Sign: Your Heart Is Racing OK, a wildly thumping heart is no great surprise. It’s your body preparing for tough situations -called “fight or flight.” And mild stress can be a good thing to help you make the winning shot in a ball game, for example. What else happens? • Your eyes open wide to see more clearly. • Your muscles get more blood. • You sweat to cool off. If you can’t relax later (like if stress makes it hard to sleep), talk with a trusted adult about your worries -- and how to find your personal best way to relax every day. 5. Sign: Your Appetite Is Bonkers Crazy eating is another sign of too much stress. You may find you can’t stop wolfing down junk food, or you may not feel like eating much at all. Either way, unhealthy eating zaps your energy. Now you’re tired and stressed. The best foods for fighting stress are fruits, veggies, and whole grains -- along with protein to help keep your hunger in check, such as lowfat string cheese.
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6. Sign: Your Mouth Hurts If you get cold sores -- those tingly blisters on your lips -- stress can make them pop up more
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often. Canker sores are the painful ones inside your mouth. They also multiply when you’re stressed. You can ask your doctor about creams that may help. Stress remedy? Make a list of activities and pressures, even long calls from dramatic friends. Where can you cut back? Or say no? Now, add 20 minutes to relax with music or take a walk outdoors. 7. Sign: Your Grades Are Slipping When something stressful happens -- at school or at home -- you may find it harder to focus on your classes for the next day or two. If the stress continues day after day, your grades may take a hit. Beat stress and get better grades by studying with friends. Just be sure you pick classmates who help you relax and stay calm rather than adding to your stress.
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8. Sign: Your Head Aches Stress can tighten the muscles in the head and back of the neck. This can cause a tension headache, a dull pain that wraps around your head. Block brain pain before it starts. Stretch often when you’re studying, on the computer, or are on your phone. Roll your shoulders and turn your head from side to side to help loosen your muscles. Bonus: Taking study breaks to move will get your blood flowing and may improve your focus. 9. Sign: Your Stomach Hurts Stress can be a pain in the gut -- literally. The nerves in your stomach and intestines may feel pain more strongly when you’re under a lot of stress. Learn to calm both mind and body with deep breathing. Put your hands on your belly and breathe in through your nose. Feel your belly rise. Breathe out slowly through your nose or mouth. Do this for 10-20 minutes, once or twice a day. You’ll feel more relaxed and gain a calm energy. 10. Sign: You Lean on Drugs or Drinking If you use drugs or alcohol to deal with stress -- maybe to escape your worries -- it’s time to get help from a doctor or psychologist. You may think you’ll only drink or pop pills to get through a rough patch, but you can get addicted quickly. And these habits won’t solve the real problem -- learning to deal with stress. Talk therapy can help you get through hard times safely. And you’ll come out stronger, with new ways to handle stress. (Source: WebMD)
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Wednesday, September 24, 2014
... WOMEN’S HEALTH ...
FATIGUED OR FULL THROTTLE: IS YOUR THYROID TO BLAME? FEELING ALL REVVED UP, EVEN AT BEDTIME? OR MAYBE YOUR THROTTLE’S ON IDLE WITH SYMPTOMS OF DEPRESSION, FATIGUE, AND WEIGHT GAIN. IN BOTH CASES, THE ROOT CAUSE MAY BE YOUR THYROID.
What Is an Overactive Thyroid? Hyperthyroidism happens when the thyroid becomes overactive and produces too much of its hormones. Hyperthyroidism affects women five times to ten times more often than men, and is most common in people younger than 40. People with hyperthyroidism have problems that reflect over activity of the body’s organs, resulting in such symptoms as sweating, feeling hot, rapid heartbeat, weight loss, and sometimes eye problems.
Hyperthyroidism can occur in several ways: Graves’ disease: The release of excess hormones is triggered by an autoimmune disorder. For some unknown reason, the body attacks the thyroid,
causing it to spill out too much hormone. Toxic adenomas: Nodules (abnormal growths or lumps) develop in the thyroid gland and begin to secrete thyroid hormones, upsetting the body’s chemical balance. Some goitres may contain several of these nodules. Subacute thyroiditis: Painful inflammation of the thyroid causes the gland to enlarge and “leak” excess hormones, resulting in temporary hyperthyroidism, which resolves spontaneously. Subacute thyroiditis generally lasts a few weeks but may persist for months. Pituitary gland malfunctions or cancerous growths in the thyroid gland: Although rare, hyperthyroidism can also develop from these causes. Silent thyroiditis: This is usually a temporary state of excess thyroid hormone release causing mild hyperthyroidism. In some cases it can result in permanent damage to the thyroid and low thyroid hormone production by the gland. Postpartum thyroiditis: This is a type of hyperthyroidism that occurs in a small percentage of women within months of delivery. It last only a few months, followed by several months of reduced amounts of thyroid hormone production by the gland. Typically these women fully recover normal thyroid function. Ingestion of excess thyroid hormone can result in hyperthyroidism.
What Is an Underactive Thyroid? Hypothyroidism, by contrast, stems from an underproduction of thyroid hormones. Since your body’s energy production requires certain amounts of
thyroid hormones, a drop in hormone production leads to lower energy levels, causing you to feel weak and tired. Approximately 25 million people suffer with hypothyroidism and about half are undiagnosed. Older adults -- particularly women -- are more likely to develop hypothyroidism than younger adults. Hypothyroidism also tends to run in families. If hypothyroidism is not treated, it can raise your cholesterol levels and make you more likely to have a heart attack or stroke. During pregnancy, untreated hypothyroidism can harm your baby. Luckily, hypothyroidism is easy to treat.
Y
our doctor will ask you about your symptoms and do a physical exam. Then he or she will order blood tests to see how much thyroid hormone your body is making. In addition, your doctor may discover that you have hyperthyroidism while doing a test for another reason.
Causes of hypothyroidism may include: Hashimoto’s thyroiditis: In this autoimmune disorder, the body attacks thyroid tissue. The tissue eventually dies and stops producing hormones. Other autoimmune disorders occur with this condition and other family members may also be affected by this condition. Removal of the thyroid gland: The thyroid may be surgically removed or chemically destroyed as treatment for hyperthyroidism. Exposure to excessive amounts of iodide: The heart medicine amiodarone may expose you to too much iodine. Radioactive iodine treatment for hyperthyroidism can also result in hypothyroidism. You may be at greater risk for developing hypothyroidism, especially if you have had thyroid problems in the past. Lithium: This drug has also been linked as a cause of hypothyroidism. If left untreated for a long period of time, hypothyroidism can bring on a myxoedema coma, a rare but potentially fatal condition that requires immediate hormone injections.
SIGNS AND SYMPTOMS OF A THYROID PROBLEM:
(Source: WebMD)
T
he thyroid -- a butterfly-shaped gland in the front of your neck -makes hormones that control the way your body uses energy. Your thyroid controls your metabolism, which is how your body turns food into energy, and also affects your heart, muscles, bones, and cholesterol. While thyroid disorders can range from a small, harmless goitre (enlarged gland) to life-threatening cancer, the most common thyroid problems involve an abnormal production of thyroid hormones. If there is too much of these vital body chemicals, the result is a condition known as hyperthyroidism. Too little hormone production leads to hypothyroidism. Although the effects of thyroid problems are unpleasant or uncomfortable, most thyroid conditions can be managed well if properly diagnosed and treated.
How Is Hypothyroidism or Hyperthyroidism Diagnosed?
• You may feel nervous, moody, weak, or tired. • Your hands may shake, your heart may beat fast, or you may have problems breathing. • You may be sweaty or have warm, red, itchy skin. • You may have more bowel movements than usual. • You may have fine, soft hair that is falling out. • You may feel tired, weak, and/or depressed. • You may have dry skin and brittle nails. • You may have difficulty standing cold temperatures. • You may have constipation. • You may experience memory problems or trouble thinking clearly. • You may have heavy or irregular menstrual periods. • You may lose weight even though you eat the same or more than usual.
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... MEN’S HEALTH ...
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HOW TO SLOW YOUR BODY CLOCK TIME SLOWS YOUR HEARTBEAT, ERODES YOUR BRAIN, DULLS YOUR SKIN, AND STEALS YOUR MUSCLE – IF YOU LET IT. FIGHT BACK WITH THESE STAY-YOUNG STRATEGIES.
Your Arteries Your heart beats less efficiently with age, making reduced bloodflow a bigger risk. As you get older, the lining of your arteries deteriorates, making them more prone to inflammation and plaque, which restricts bloodflow. Clear your pipes. According to a study in the Journal of the American College of Cardiology, high-intensity interval training may prevent a decline in the lining of the arteries. Do 3 workouts a week, consisting of 4x4-min intervals of running, cycling, or rowing at 85% of your max heart rate, with 3 mins recovery between. Stretch for your life. The farther you can reach, the more flexible your arteries, an American Journal of Physiology study found. So ensure you add daily stretches to your routine.
Your brain In your forties, the prefrontal cortex (behind the forehead) begins losing its ability to share messages among neurons. And conductivity-boosting myelin deteriorates. Doing cognitively demanding tasks – from the crossword to video games – can reduce age-related decline, a Nation-
al Institute on Aging study found. Save your memory. The University of Illinois found regular exercise can slow the rate your hippocampus shrinks, maintaining your memory for longer. Maintain processing speed. White matter, the stuff that links brain parts, starts to erode in your late forties. Eat omega-3rich foods, such as walnuts and flaxseed to preserve it.
Your Muscles Most men lose 5-10lb (2-5kg) of muscle between 30 and 50. Build with protein. Eat 1g of protein a day for every pound of your target weight, says nutritionist Alan Aragon. “So if you’re a soft 200lb (90kg) but want to be a hard 180lb (81kg), eat 180g,” he says. A chicken breast or two scoops of protein powder delivers 45g of protein.
Be Chill, My Heart
Your Face The sun’s ultraviolet rays breach your dermis and break down the skin’s scaffolding of collagen and elastin. So always use sunscreen. Apply an SPF 15 moisturiser daily and put on SPF 30 before going out. Nourish your dermis. At around 35, cell renewal slows, making skin appear dull. “To look younger: clean, exfoliate and moisturise every day,” says Dr Deborah Sarnoff, clinical professor of dermatology at New York University. Change your expression. Making the same expressions imprints lines on your face, says Dr Sarnoff. For instance, chronic squinting over works the muscles around your eyes, causing crow’s feet. That’s why sunglasses are critical: they prevent squinting and protect your eyes.
S Preserve with potassium. Tufts University researchers found over-65s who consumed 5,000mg of potassium a day had nearly 4lb (2kg) more muscle than those who ate half that. So eat spinach, sweet potatoes and lima beans: each contain close to 1,000mg per serving. (Source: menshealth.co.uk)
tuck in traffic? Keep your cool. A study from Taiwan suggests that running your car’s air conditioner can help your heart. When people kept the air on during their two-hour commute, their heart rate variability, a measure of cardiovascular health, was as much as 32% better than that of people who rolled their windows down instead. Study author Dr Kai- Jen Chuang, says aircon filters out exhaust particles, pollutants that can cause a cascade of internal inflammation. Over time, this inflammation can disrupt your heart’s electrical signals. (Source: mh.co.za/health)
How Coffee Can Save Your Teeth DRINKING THIS BREW CAN HELP YOUR TEETH STAY HEALTHY—AND IN YOUR MOUTH
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hugging a daily cup of coffee may have you spewing sour coffee breath, but it also might pack some sweet rewards, too. Research from Boston University suggests that drinking coffee can help protect your chompers from periodontal disease, the inflammation of your gums and jawbone. After studying more than 1,000 men for up to 30 years, the researchers found that those who drank one or more cups of coffee each day had fewer teeth with bone loss the hallmark of periodontal disease which
can lead to loosening and ultimately loss of your teeth. The researchers also found no evidence that even moderate or heavy coffee drinking was associated with any other markers of periodontal damage, such as bleeding of the gums or development of bacteria-collecting pockets around the teeth. The researchers believe that the antioxidants in the coffee may explain the protective measure of the brew. They could be muting the body’s own inflammatory processes that normally would be harmful to the
gums and the jawbone supporting the teeth, says study author Dr Raul Garcia. Now, coffee will still stain your teeth, says Dr Garcia, but you don’t have to worry about it leading to any dental demise. Plus, it’s less acidic than many other common beverages, like fruit juices, sodas, and energy drinks. According to a study in the British Journal of Nutrition, all of those drink but not coffee were shown to weaken teeth’s protective enamel. (Christa Sgobba- yahoo! lifestyle)
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Wednesday, September 24, 2014
... FITNESS ... RUNNING OUTDOORS DURING SUMMERS MAY POSE A THREAT TO ONE’S HEALTH. THE HEAT MAY BEAT YOU BEFORE YOU HAVE THE CHANCE TO FINISH THE FIRST MILE. ONLY FIFTEEN MINUTES INTO A RUN, A PERSON’S BODY TEMPERATURE COULD BE AS HIGH AS 5° F ABOVE NORMAL AND CONTINUING COULD BRING ON FATIGUE AND HEAT ILLNESS. DRINKING ENOUGH FLUID, WHETHER IT BE WATER OR A SPORTS DRINK, IS IMPERATIVE FOR EXERCISING IN HOT OR HUMID WEATHER. MAINTENANCE OF BODY FLUIDS IS ESSENTIAL TO MAINTAINING PROPER BODY TEMPERATURE. SWEAT DISPELS HEAT THROUGH SKIN. IF PEOPLE LET THEIR BODIES BECOME DEHYDRATED, IT WILL BE MUCH MORE DIFFICULT TO PERFORM EVEN THE LIGHTEST OF WORKOUTS. BUT PEOPLE SHOULDN’T WAIT UNTIL THEY’RE THIRSTY TO START REPLENISHING THOSE FLUIDS. CHANCES ARE, BY THE TIME THEY’RE ACTUALLY THIRSTY, THEIR BODIES ARE WELL ON THEIR WAY TO BECOMING SEVERELY DEHYDRATED. EXPERTS RECOMMEND THE FOLLOWING STRATEGIES TO HELP PREVENT HEAT ILLNESS:
HOW RUNNERS CAN PROTECT THEMSELVES FROM HEAT ILLNESS 1. Hydration Fluid replenishment before, during and after exercise is essential to avoid progressive dehydration. Always consume more fluids than you think you need before and after exercise, and strive to drink 6 to 8 ounces of fluid every 15 to 20 minutes during exercise.
2. Exercise Intensity Reduce the intensity of your workout, especially the first few times you are exposed to higher temperatures.
3. Temperature Use the heat stress index table to determine the risk of exercising at various
combinations of temperature and humidity. While a 90° F outdoor temp is relatively safe at 10 percent humidity, the heat stress of 90° F at 50 percent humidity is the equivalent of 96° F. When the heat stress index rises above 90° F, you may want to consider postponing your exercise session until later in the day. Or, plan ahead, and beat the day’s heat by working out early in the morning.
must always continue to drink fluids before, during and after exercise.
5. Clothing Wear minimal clothing to provide greater skin surface area for heat dissipation. Your clothing should be lightweight, loose fitting, light coloured to reflect the sun’s rays, and of a material that absorbs water, such as cotton.
4. Fitness
6. Rest
Physical training and heat acclimation can increase your blood volume, helping to regulate body temperature more effectively. The acclimatisation process can be completed in seven to 14 days of repeated heat exposure. However, you
Know when to say “no” to exercise. Using common sense is your best bet for preventing heat stress when Mother Nature turns up the heat. (Source: American Council on Exercise)
Deadlift for a Concrete Core
The deadlift engages more muscle fibres than just about any other activity you can do as a human. It requires you to be strong through your hips and glutes to extend to the top position, while your lower back, abs and obliques all work overtime in order to maintain proper body positioning. Execution: Stand in front of the barbell with the barbell touching the shins. While keeping the back as straight as possible, bend your knees, hinge forward at the hips and grasp the bar using a shoulder-width, overhand grip. This will be the starting position. While holding the bar, start the lift by pushing through the floor with your feet while simultaneously getting your torso to the upright position as you breathe out. In the upright position, stick your chest out and bring the shoulder blades back. To reverse, bend the knees while simultaneously leaning the torso forward at the waist while keeping the back straight. When the plates touch the floor you are back at the starting position and ready to perform another repetition. Tip: For a true deadlift, eliminate the bounce at the bottom. The weight should be lifted from a “dead” stop, hence the nomenclature. (Source: muscleandfitness)
3 Moves to a Strong, Beautiful Back A strong back is a pain-free back. To shore up all the muscles along your spine, try these moves from fitness expert. (Work up to three sets of each)
Beginner: Superman
GET THE BEAUTIFUL, WELL-TONED BACK YOU WANT, NO MATTER WHAT YOUR LEVEL OF FITNESS.
1. Lie facedown on floor with your arms and legs spread to form an X. Keeping your abs tight, squeeze your glutes and lift your right arm, left leg, and your head 3 inches. 2. Hold for 3 counts, then release. Repeat on the opposite side, raising your left arm, right leg, and head. 3. Continue alternating for a total of 8 to 10 times.
Intermediate: Good Mornings
Advanced: Single-Leg Row
1. Standing with feet shoulder-width apart, rest a body bar across your shoulders and take hold of either side with palms facing forward. Keeping knees slightly bent and torso straight, slowly bend from your hips until your upper body is parallel to the floor. 2. Hold for 3 counts. 3. Return to start and repeat for a total of 8 to 10 times.
1. Stand with feet hip-width apart, holding a 5-pound dumbbell in each hand. Bend forward from the hips. At the same time, lift right leg behind you, bringing it parallel to the floor, keeping foot flexed. 2. Remaining in that position, draw left elbow up to perform a row. 3. Repeat for a total of 8 to 10 times, then switch sides. (Source: Fitness magazine)
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... MENTAL HEALTH ... GOOD HEALTH INCLUDES BOTH PHYSICAL AND MENTAL WELL-BEING. AND THE TWO GO HAND IN HAND. A HEALTHY MIND CONTRIBUTES TO A HEALTHY BODY. THE MIND, LIKE THE BODY, BENEFITS FROM LOW BLOOD PRESSURE, LOW CHOLESTEROL, NOURISHING FOOD, A HEALTHY WEIGHT, AND PHYSICAL ACTIVITY. THERE ARE MANY HEALTHY LIFESTYLE CHOICES WE CAN MAKE TO KEEP OUR BODIES HEALTHY AND AVOID ILLNESS AND DISABILITY.
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HEALTHY AGING: KEEPING MENTALLY FIT AS YOU AGE
What changes in mental abilities can we expect as we age? What’s normal?
ties are inevitable as we age, much remains the same. We retain our intellect. Our ability to change and be flexible remains.
As we age, we can expect certain changes in our bodies and minds. We may not see and hear as well as we did in our 20s. We may not be able to remember recent events or details as well or as quickly as we did in our 30s. Beginning in our 30s, our brain’s weight, the network of nerves, and its blood flow begin to decrease. Our brains adapt, however, and grow new patterns of nerve endings. While certain changes in our mental abili-
What can I do to keep my mind healthy? For the last several years, new research has emerged that shows there are many things we can do to keep our minds healthy. Many of the same things we do to keep our bodies healthy contribute to healthy minds. Physical activity and a diet that helps lower cholesterol levels and blood pressure also helps to keep our minds healthy by allow-
older age, persistent memory loss is not. And because we experience more loss as we age (family members who move away, the death of loved ones), we are bound to experience more sadness. However, prolonged periods of sadness or depression are not normal as we age. If you experience any of the following warning signs listed below, or notice that an older relative or friend is experiencing any of these, seek help. Older adults can first start by talking to friends or loved ones, and find help from their family physician, internist, psychiatrist, or geriatric psychiatrist, to name just a few professionals who can provide assistance.
ing our bodies to deliver oxygen-rich blood to our brains. In addition, activities that stimulate our minds, like crossword puzzles, reading, writing, and learning new things, help to keep our brains healthy. Staying engaged with the people around us and our communities plays an equally big part in staying mentally fit.
What’s not normal as we get older? What might indicate an illness? While some forgetfulness is normal in
(Source: Geriatric Mental Health Foundation)
Warning Signs: T
he following are not normal characteristics of aging and can indicate an illness. Discuss these symptoms with your physician. • Depressed mood or sadness lasting longer than two weeks • Unexplained crying spells • Loss of interest or pleasure in the things
and people that were previously enjoyable • Jumpiness or tiredness, lethargy, fatigue, or loss of energy • Irritability, quarrelsomeness • Loss or increase in appetite or weight change • Sleep change such as insomnia or sleeping more than usual
• Feelings of worthlessness, inappropriate guilt, hopelessness, helplessness • Decreased ability to think, concentrate, or make decisions • Repeated thoughts of death or suicide, suicide attempts—Seek help from a medical professional immediately. • Aches and pains, constipation, or other physical problems that cannot otherwise be explained • Confusion and disorientation • Memory loss, loss of recent, shortterm memory • Social withdrawal • Trouble handling finances, working with numbers, paying the bills • Change in appearance, standard of dress • Problems maintaining the home, the yard What might trigger or contribute to mental illness? • Physical disability • Physical illness a. With diseases of the heart and lungs, the brain may not get enough oxygen, which affects mental ability and behaviour.
b. Diseases of the adrenal, thyroid, pituitary, or other glands can affect emotions, perceptions, memory, and thought processes • A change in environment such as moving into a new home • Loss or illness of a loved one • A combination of medications: On average, older adults take more medications than others. Because our metabolism slows down as we age, drugs can remain longer in an older person and reach toxic levels more quickly • Alcohol or drug abuse and misuse • Poor diet: Dental problems can contribute to a poor diet. Some older adults may avoid foods that are difficult to chew. If I suspect a problem, what should I do? • Talk with your physician. Explain how you feel and describe what is not normal for you. Have a list of all medications, and vitamin, mineral, and herbal supplements. • Talk to a trusted friend, family member, or spiritual advisor.
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Wednesday, September 24, 2014