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Thursday, October 30, 2014
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QATAR PARTAKES IN WHO RCEM MEETING
Mr. Abdullah bin Khalid Al Qahtani HE the Minister of Public Health
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he State of Qatar participated in the 61st. Session of the World Health Organisation (WHO) Regional Committee for the Eastern Mediterranean (RCEM) that took place in Tunisia during the period 19 – 22 Oct. 2014. HE the Minister of Public Health, Mr. Abdullah bin Khalid Al Qahtani chaired the Qatari delegation. The meeting reviewed a number of essential health issues and concerns, the annual report of the Regional Director of the World Health Organisation (WHO), which highlights aspects of cooperation between the Regional Office and member States, the remarkable achievements accomplished during 2013 as well as the challenges facing the member States of the Region. The meetings, also, reviewed many other issues such as: eradication of poliomyelitis, tobacco combat, achievement of Millennium Development Goals (MDGs) associated with health concerns and Global Health Objectives (GHOs) beyond 2015, the regional strategy to challenge and defy Human Immunodeficiency Virus (HIV) in the window 2011 – 2015, Save the Children Initiative and design health future in the Eastern Mediterranean Region. In addition, the meetings tackled the strategies of controlling and prevention of non-communicable diseases, preparedness for and response to emergencies and health threats considering them as a health priority concern in the region. The RCEM also reviewed a technical paper under the title: “Progress and Prospects 2012 – 2016”. The gathering, also, discussed the major challenges facing Health Information Systems’ support and enhancement at the national level, develop work plans between RCEM and the member States to establish a consistent cooperative work and identify the essential requirements of the member States.
30th PCSI Conference Held In Doha THE 30TH PCSI CONFERENCE
PATIENT CLASSIFICATION SYSTEM INTERNATIONAL After many discussions about the value of a collaborative association, including meetings in Paris in 1984 and Dublin in 1986, Patient Classifications Systems Europe (PCSE) was initially founded in 1987 in Lisbon. The organisation created a network of researchers and users of the case mix concept from health administration, government agencies, and academia. From an initial focus on Diagnosis Related Group (DRGs), the association’s goals have expanded to include a broader interest in clustering and grouping techniques of clinical and administrative data for health care management and financing. The association has stimulated
HE Dr. Siniša Varga Minister of Health, Republic of Croatia
the use and refinement of the science of “grouping patients” within different levels of the health system. Expansion of the organisation throughout the world brought a name change from PCSE to Patient Classification Systems International (PCSI). It is the only worldwide organisation addressing case-mix issues. In the last years the annual international conference has brought together a growing number of active participants from all over the world. From a group of six “idealists” from Western Europe and the United States, the organisation has now grown to hundreds of members from 5 continents. The organisation puts on one annual conference and offers educational opportunities through our summer and winter School programs. PCSI is governed by an elected Executive Committee.
Ibrahim Muhanna
Muhanna Foundation, Lebanon
Julian Pettengill
Medicare Payment Advisory Commission, USA
PCSI hosts an annual conference attended by 250 to 300 members from academia, health ministries, non-government organisations and hospitals. PCSI also offers two annual week-long educational courses to members on the topics of case-mix classifications and applications. The annual conference is held in a different country each year, and organised jointly between PCSI and a local organisation (a government or other organisation involved in healthcare and case-mix). Under the patronage of His Excellency the Minister of Public Health Abdulla bin Khalid Al-Qahtani, the Patient Classification Systems International (PCSI) 2014 was held in Doha, Qatar from 20 to 23 of October 2014. The theme of the PCSI 2014 conference was “Patient Information for Better Choice. The event took place in the stylish environs of the Hilton Hotel Doha, located on the cooling shores of the Arabian Gulf. The PCSI 2014 is the first PCSI Conference to be held in the Middle East Region. It presented a unique opportunity to learn more about this fast growing and complex region, engage in networking and participate in several social activities. In keeping with tradition, the 30th PCSI Conference gathered the work and experience of worldwide experts in case-mix and wider areas of healthcare provision, with a strong presence from the region. Key note speakers included HE Dr. Siniša Varga- Minister of Health, Republic of Croatia, Professor Elias Mossialos- London School of Economics, UK, Professor Dr. med. Reinhard Busse-Berlin University of Technology, Germany, Julian Pettengill- Medicare Payment Advisory Commission, USA, and Ibrahim Muhanna- Muhanna Foundation, Lebanon.
Prof. Dr. Med. Reinhard Prof. Elias Mossialos London School of Busse Berlin University of Technology, Germany
Economics, UK
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Thursday, October 30, 2014
... REPORT ...
WORLD INNOVATION SUMMIT FOR HEALTH (WISH) TACKLES DEMENTIA THROUGH GLOBAL ENGAGEMENT WISH APPOINTS ELLIS RUBINSTEIN, PRESIDENT OF THE NEW YORK ACADEMY OF SCIENCES TO LEAD EXPERT WORKING GROUP ON TACKLING DEMENTIA GLOBALLY
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n order to tackle the growing prevalence of dementia, the World Innovation Summit for Health (WISH), a global initiative of Qatar Foundation for Education, Science and Community Development (QF), has appointed a Forum working group of global experts to discuss and find solutions to the problem. Dementia is one of the major causes of disability and dependency among older people worldwide. The World Health Organisation estimates that 35.6 million people worldwide had dementia in 2010. This figure is projected to almost double to 65.7 million in 2030, and rise further to 115.4 million by 2050. Mr Ellis Rubinstein, President of the New York Academy of Sciences, has been announced as Chair of the WISH Dementia Forum. Throughout his distinguished
career, Mr Rubinstein has encouraged international collaboration among scientists. The expert working group on Dementia is tasked with producing an evidence-based report for policymakers, to be presented at the next WISH Summit in Qatar on 17-18 February 2015. Mr Rubinstein will lead a multidisciplinary team of distinguished experts, drawn from around the world to research and provide recommendations about the prevention and treatment of dementia. In the coming months, the Forum will explore a wide range of dementia-related issues, including an overview of the current burden of dementia and projections for likely future scenarios; the current barriers and challenges to addressing dementia; and innovative solutions, including raising public awareness, care innovations, financial models and regulatory frameworks.
Mr Rubinstein said: “I am very pleased to be leading an expert group charged with developing evidence that will support new policies around dementia. We must rethink how we can accelerate best practices. I believe that together with my Forum partners, we will find the new evidence and perspectives to make a difference. Our ultimate goal: to help prevent and improve the quality of treatment for people with dementia. The Forum provides a unique opportunity to make a significant difference.” Professor The Lord Darzi of Denham, Executive Chair of WISH and Director of the Institute of Global Health Innovation at Imperial College of London, said: “I am personally delighted to have a forum that focuses on the timely and growing issue of dementia. The exponential growth of this disease and the huge costs associated with treating it means dementia is a truly glob-
al priority. Together, we must look at ways of offering earlier diagnosis, better patient care and robust policy planning for more effective treatment. It is imperative that we do all we can to improve the care offered to this incredibly vulnerable section of our society.” Dementia is one of seven research work streams to be presented at the Summit. The other WISH 2015 Forums include Communicating Complex Health Messages, Diabetes, Delivering Affordable Cancer Care, Patient Safety, Universal Health Coverage and Mental Health and Well-being in Children and Young People. WISH inspires and diffuses healthcare innovation and best practice, remaining closely aligned to the vision and mission of QF to unlock human potential and serve to underscore Qatar’s pioneering role as an emerging centre for healthcare innovation.
Recovery of a citizen from MERS-CoV S
CH announced on Monday (27th October, 2014) that one of the two MERS-CoV reported cases has completely recovered and discharged home on Sunday (26th October 2104). The discharged Qatari patient, aged 43 years was admitted to HMC on 20th. All contacts including the patient’s relatives, friends, and healthcare workers who handled the case were investigated and tested negative for the MERS-CoV. Additionally, they were advised about MERSCoV signs and symptoms including fever, cough, or shortness of breath besides any possible contact with affected animals or camels. All has been advised to carry out self-monitoring of the mentioned symptoms for 14 days and to visit the nearby health facility once they appreciate any similar symptoms. In the meantime, the previously confirmed MERS-CoV case (Qatari
aged 71 years) which was announced on 11th October, 2014 is MERS-CoV negative. However, he is currently receiving supportive treatment in the Intensive Care Unit because of complications.
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Thursday, October 30, 2014
... MEDICAL SCIENCE ...
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CHILDHOOD EATING DIFFICULTIES COULD BE A SIGN OF UNDERLYING PSYCHOLOGICAL ISSUES
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esearchers at the University of Montreal and its affiliated CHU Sainte-Justine children’s hospital are warning parents that difficult eaters could have underlying psychological issues, as they have found that restrictive behaviours can appear before puberty. “Many researchers believe that bulimia only appears at adolescence, but our studies indicate that the problem can arise much
earlier. It is possible that it is currently under-diagnosed due to a lack of awareness and investigation,” explained clinical psychologist and Professor Dominique Meilleur, who led the study. The findings, presented at the Eating Disorders Association of Canada conference in Vancouver, raise questions about the way eating disorders develop and are diagnosed. Meilleur and her colleagues Olivier
Jamoulle, Danielle Taddeo and Jean-Yves Frappier came to their conclusions by studying the psychological, socio-demographic and physiological characteristics of 215 eight to twelve year olds with eating problems. Kids with physical issues that could cause eating problems, such as diabetes or cystic fibrosis, were excluded from the study. The researchers found that the children often suffered from other problems: in particular, anxiety and mood disorders and attention deficiency. “More than 15.5% of the children in the study made themselves vomit occasionally and 13.3% presented bulimic behaviours. These results are very concerning but they may help clinicians reach a diagnosis earlier by enabling them to investigate these aspects,” Meilleur said. Treatment of these conditions should start as early as possible. Across the study, 52% of the children had been hospitalised at least once due to their eating problem and 48% had been treated as outpatients emergency responders. “The fact that most children had been hospitalised upon contact with medical services suggests that the children’s physical health was precarious. It is also worth noting that psychiatric issues were present in the families of 36.3% of the study participants,” Meilleur explained. Children have been discussing their anxieties and fears surrounding their weight, body image, eating and other personal issues with Prof Meilleur for twenty years,
Gut Microbes Tied To Jet Lag, Shift-Work Weight Gain
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isruptions in the human circadian clock can throw off microbes in the gut, potentially boosting the risk of obesity, a new study suggests. The results may help explain why shift workers and people who get jet lag by travelling frequently often pack on extra pounds. “These surprising findings may enable us to devise preventive treatments for these people to lower their risk for these complications,” senior study author Eran Elinav, of the Weizmann Institute of Science in Israel, said in a news release from the journal Cell. In the new research, Elinav and col-
leagues analysed the microbes in the faeces of humans and mice, and discovered that gut microbes follow a rhythmic pattern throughout the day. The cycle depends on eating habits and the circadian cycle of the human or mouse. The microbes were disrupted when the mice were exposed to an abnormal eating schedule and changes in their exposure to light and dark, the study found. In two people who suffered from jet lag, certain types of bacteria became more common. The germs are linked to obesity and problems in the body’s metabolic system, according to
the researchers. “Our findings highlight a new therapeutic target that may be exploited in future studies to normalise the microbiota in those people whose lifestyle involves frequent alterations in sleep patterns, such as shift workers and very frequent fliers,” Elinav said. “Targeting the harmful changes in the microbiota in these large human populations with probiotic or antimicrobial therapies may reduce or even prevent their risk of developing obesity and its complications,” he added. (Health Day News)
enabling her to acquire considerable expertise in eating disorders in children and teenagers. “Many factors are associated with the development and persistence of eating disorders,” Meilleur explained. The results of this study indicate that 22.7% of the children identify having been mocked or insulted for his or her appearance as a trigger event to the modification of their behaviours. “For some children, bullying can initiate or reinforce body image preoccupations and possibly lead to a change in eating behaviour.” Indeed, 95% of the children in the study had restrictive eating behaviours, 69.4% were afraid of putting on weight, and 46.6% described themselves as “fat.” “These behaviours reflect the clinical presentations we observe in adolescents and support findings that body image is a preoccupation for some children as early as elementary school,” Meilleur explained. Finally, the study found that eating disorders are not a “girl problem.” Boys in the same age group were found to be similar to girls in most cases, the exception being the link with social isolation, which was greater and lengthier for boys. “The profound similarity between boys and girls supports, in our opinion, the hypothesis that common psychological and physical factors linked, amongst other things, to the developmental period, are involved in the development of an eating disorder,” Meilleur said. (Source: Universite de Montreal)
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Thursday, October 30, 2014
... DOCTOR’S DESK ...
LOW BACK PAIN (LUMBAGO) • Warmth (such as hot packs or capsaicin heat creams) helps, as does swimming in a warm pool. • Rest and sleep lying on a firm, flat surface, if possible. • Avoid stooping, bending, lifting and sitting on low chairs. • Bear in mind that backaches are rarely caused by a serious illness and usually settle in a few days. Chronic low back pain If your backache persists for a long period, more than a few weeks, you should consult your GP who can advise on what to try next. They are unlikely to suggest an X-ray or other type of scan as these are rarely of any help. Experts advise that patients with persistent low back pain (which has lasted more than 6 weeks) should be offered their choice of one of several treatment options: • a structured exercise programme, which should be tailored to the person and comprise of up to a maximum of 8 sessions over a period of up to 12 weeks. • a course of manual therapy (such as physiotherapy, or treatment from an osteopath or chiropractor). • or a course of acupuncture. Low back pain benefits from regular activity, attention to posture and seating, back schools, behavioural therapy and multidisciplinary pain treatment programmes. Your GP can refer you if appropriate. There is no evidence that use of antidepressants, traction, facet joint injections and EMG (electromyography) feedback are effective.
How is lumbago treated? What is lumbago? Pain in the lower part of the back is commonly referred to as Lumbago. It can be defined as mild to severe pain or discomfort in the area of the lower back. The pain can be acute (sudden and severe) or chronic if it has lasted more than three months. Most people will experience lumbago at some point in their life. It can occur at any age but is a particular problem in younger people whose work involves physical effort and much later in life, in the elderly. In most cases it settles in a few weeks but for some it is a persistent problem.
What causes lumbago? In the majority of cases, it is impossible to identify the exact cause of low back pain. There may, for example, have been tiny strains or tears of some of the small muscles and ligaments, which can be difficult to pinpoint within the complex structure that is the human back. In about 25 per cent of cases, however, a specific problem can be found. Often, these patients are suffering from conditions like arthritis of tiny joints called facet joints between the vertebral bones, a slipped disc (prolapse of an intervertebral disc), a collapse or fracture of one or more vertebrae (this is more likely in older patients especially when they have fallen or there is osteoporosis or brittle bones), deformation of natural spine curvature (scoliosis) or more rarely, skeletal damage due to tumours or infection.
What are the symptoms of lumbago? • Pain across the lower part of the back that sometimes radiates into the buttocks, the back of the thigh or to the groin. The pain is usually worse on movement. • Limitation in movement of the spine – especially bending forward and leaning back. • Tense spasm of the muscles surrounding the spine and causing a stiff back. • With severe pain and spasm, the back may tilt to one side causing a change in posture or a limp. • The pain is sometimes accompanied by a tingling sensation or numbness in the back or buttocks or leg, which may pass right down into the foot. This is called sciatica, and it indicates irritation of the sciatic nerve, which passes down from each side of the spine to the feet.
What can be done at home to ease back pain? Acute low back pain • Painkillers can be used (but not on regular basis). Your GP may also sometimes prescribe special medicines which relax the muscles of the back. Research shows that NSAIDs (non-steroidal anti-inflammatory drugs e.g. ibuprofen) and muscle relaxants relieve pain better than placebo. Some people prefer paracetamol. Painkillers should be taken regularly throughout the day, for a couple of days, not just when pain becomes intolerable. • Activity is beneficial. Stay active. Get on with your life within the limits of your pain. This helps to keep the muscles that support the spine strong and prevents scar tissue from forming and causing stiffness.
Acute low back pain Shown to be beneficial by research: • NSAIDs such as ibuprofen (e.g. Nurofen) • advice to stay active • colchicine, antidepressants Likely to be beneficial: • other simple analgesics such as paracetamol • spinal manipulation Trade off between benefits and harms: muscle relaxants. Effectiveness unknown: colchicine, antidepressants, epidural steroid injections, facet joint injections, back schools, behavioural therapy, EMG feedback, back exercises, multidisciplinary treatment, lumbar supports, physical treatment, TENS (trans electrical nerve stimulation). Likely to be ineffective or harmful: bed rest, traction. Chronic low back pain Beneficial: back exercises, multidisciplinary treatment. Likely to be beneficial: analgesics, NSAIDs, triggerpoint and ligament injection, back schools, behavioural therapy, spinal manipulation. Unknown effectiveness: colchicine, antidepressants, muscle relaxants, epidurals, steroid injections, acupuncture, TENS, physical treatments, lumbar supports, advice to stay active. Unlikely to be beneficial: bed rest, EMG biofeedback. Likely to be ineffective or harmful: facet joint injections, traction. These are usually good, provided the person remains active and receives early and correct treatment. It’s a fact that weak back and stomach muscles increase the risk of backaches. Moderate exercise to strengthen the muscles is therefore highly recommended. (Source: netdoctor.co.uk)
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Thursday, October 30, 2014
... NUTRITION ...
SIMPLE FOOD SWAPS THAT SAVE 100 CALORIES (OR MORE!)
Autumn’s Best Pumpkin Eats
CUTTING JUST 100 CALORIES A DAY CAN HELP YOU LOSE UP TO 10 POUNDS A YEAR! THE EASIEST WAY TO REDUCE YOUR CALORIC INTAKE IS TO FIND FOOD SWAPS THAT ARE “ONE FOR ONE” – MEANING YOU EXCHANGE BREADS FOR LOWER-CALORIE BREADS, OR CHIPS FOR LOWER-CALORIE CHIPS. HERE ARE SOME OF OUR FAVOURITE SUBSTITUTIONS THAT WILL STILL SATISFY YOUR APPETITE. (PLEASE NOTE THAT CALORIE COUNTS ARE APPROXIMATE.)
It’s the perfect time of year to curl up and enjoy one of this season’s tastiest foods: pumpkin! Whether you’re in the mood for a decadent dessert, a hearty meal or a light snack, there’s a recipe here for you to enjoy with your family.
Chia Pumpkin Muffins
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Ingredients • 1 tbsp. chia seeds • 1 cup whole-wheat or wholegrain flour • 1/2 cup white flour • 2 tsp cinnamon • 1/2 tsp nutmeg
Did you know that some chocolate fudge pops are only 100 calories each? Compare that to nearly 300 calories in one cup of chocolate ice cream – you can have two chocolate fudge pops and still save yourself 100 calories. Now that’s some tasty math!
Bagel
• 2 tsp baking soda • 1/2 tsp salt • 1 can (16 oz) organic pumpkin • 2 eggs • 1/4 cup extra-virgin olive oil • 1/2 cup agave nectar • 1 tbsp. vanilla • 1/2 cup walnuts or pecans Directions Start your day with satiating chia and antioxidant-rich pumpkin from Dr. Oz’s Healthy Pumpkin Bake-Off!
Swap for: English muffin
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Potato Chips Swap for: Popped chips
• Preheat oven to 350°F. • Mix dry ingredients together in a bowl. In a separate bowl, mix all wet ingredients. Fold the wet ingredients (fold in nuts if you are using them) into the dry ingredients and spoon into paper-lined muffin or greased muffin tins. • Bake for 25 to 30 minutes or until a toothpick inserted into the middle of a muffin comes out clean.
You don’t need to cut carbs altogether – just choose better bread! For breakfast, swap a bagel (which can contain as many as 400 calories) for a 150-calorie English muffin, and save yourself 250 calories.
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Cheese Slices Swap for: Sprinkled cheese topping Dieting doesn’t have to mean deprivation. If you’re craving potato chips (which will average about 300 calories for 2 ounces), swap them for popped chips; they’re 240 calories for the same 2-ounce size, saving you 60 or more calories.
Cancer-Fighting Spicy Pumpkin Soup
The secret ingredient: antioxidant-rich pumpkin! The beta-carotene it contains can block the growth of cancerous cells! Ingredients • 4 shallots • 2 tsp butter
• 2 garlic • 1 tsp ginger • 2 tbsp. curry spice • 2 tsp salt • 1 tsp chili sauce • 15 oz pumpkin • 3 1/2 cups water • 2 cups chicken broth • 1 can unsweetened coconut milk Directions
Say cheese! You can still enjoy this satisfying snack without overdoing it. One tablespoon of Parmesan cheese has only 22 calories, while an ounce has more than 120. Try sprinkling it as a topping rather than hiding whole slices in your meal.
• Sauté shallots in butter until they are softened. Add garlic cloves, ginger and curry spice. Stir in the kosher salt, water, pumpkin, chili sauce, broth and coconut milk. Simmer uncovered over low heat for 30 minutes.
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Chocolate Ice Cream Swap for: Chocolate fudge pop
Swap for: Spaghetti squash
Spaghetti squash is low-calorie (31 calories per cup) and a great alternative to real pasta (221 calories per cup). Once it’s baked, the inside of the squash easily shreds into spaghetti-like strands. Toss it with your favourite pasta sauce and you can enjoy noodles while saving almost 200 calories!
Illuminate your day with an energising and delicious breakfast!
(Source: doctoroz.com)
Ingredients
• Stir 1/4 cup canned pumpkin into 1 cup of prepared oatmeal. Sprinkle with cinnamon and enjoy!
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Spaghetti
Energising Breakfast: Canned Pumpkin Oatmeal • 1/4 cup unsweetened pumpkin • 1 cup prepared oatmeal • Ground cinnamon Directions
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What are the health benefits of coconut oil? Studies have show that intake of coconut oil can help our bodies mount resistance to both viruses and bacteria that can cause illness. Even more, it also can help to fight off yeast, fungus and candida.
Coconut oil can also positively affect our hormones for thyroid and blood-sugar control. People who take coconut oil also tend to have improvements in how they handle blood sugar since coconut can help improve insu-
lin use within the body. Coconut oil can boost thyroid function helping to increase metabolism, energy and endurance. It increases digestion and helps to absorb fat-soluble vitamins.
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Thursday, October 30, 2014
... HEALTH QUIZ ...
GET YOUR FATS RIGHT HOW MUCH DO YOU KNOW ABOUT FAT? TAKE OUR QUIZ AND FIND OUT!
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To satisfy the body’s needs for essential fatty acids, it’s important to eat some greasy foods every day. True or false? a. True b. False
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The most useful way to keep blood cholesterol levels healthy is to:
a. Avoid eating eggs b. Avoid eating all foods containing cholesterol c. Cut back on foods containing trans and saturated fats
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One 100g bar of chocolate has roughly the same amount of kilojoules as:
a. Two large apples b. Four large apples c. Six large apples
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A single average serve of chocolate mud cake contains about how many grams of fat?
a. b. c. d.
While it’s true that the body needs small amounts of fat for cell membranes and energy reserves, this can be readily supplied by foods such as fish, very lean meat, soyabeans, wholegrains, seeds and nuts – none of which are obviously ‘fatty’.
That’s twice as much fat as should be eaten in an entire day by someone trying to lose weight.
Question 3 = b
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If you’ve been exercising to build muscle and then stop, your muscle turns into fat. True or false? a. True b. False
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Question 1 = b
Question 2= d
20 grams 40 grams 60 grams 80 grams
Fried foods your risk of long as they table oil. True or
Quiz Answers
do not increase heart disease so are fried in vegefalse?
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Margarine is healthier for your heart than butter. True or false?
a. True b. False
Muscle cells cannot change into fat cells. However, muscle cells made bigger through exercise, become smaller when you stop working out. Likewise, fat cells that have shrunk when you were working out, might grow bigger again if you don’t adjust your diet when you stop exercising. So it looks like the muscle has turned into fat, but it’s just that the relative size of one tissue type compared to the other has changed.
Question 4 = b
a. True b. False
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If you’re trying to lose weight, you should aim to lose no more than:
a. Between half and one kilo a week b. Between one and 1.5 kilograms a week c. Two kilos a week
Many vegetable oils are heart healthy. However, two commonly used ones – coconut oil and palm oil – are naturally high in saturated fats, which raise blood cholesterol. And many food manufacturers use vegetable oil that has been ‘hydrogenated’ – increasing the saturated fat content and producing trans fats, which also raise blood cholesterol.
Question 5 = c The biggest dietary influence on blood cholesterol levels is the mix of fats you eat. Some people, such as diabetics, may need to limit their cholesterol intake. However, most people can eat foods that naturally contain cholesterol without affecting their blood cholesterol levels. Cutting back on foods containing saturated and trans fats has a greater influence. Eating up to one egg a day does not increase heart disease risk in healthy individuals.
Question 6 = c It would be hard to eat six apples in one sitting because they are high in fibre. But the fibreless chocolate could still leave you feeling like eating some more.
Question 7 = a Compared to most margarines, butter contains about twice as much saturated fat – the kind that raises blood cholesterol and so increases your risk of heart disease and strokes. Most margarines are low in trans fats (which also raise blood cholesterol). The best margarine choices are made from mono-unsaturates like canola or olive oils.
Question 8 = a If you lose weight faster than this, much of what you’re losing is water and muscle.
(Source: abc.net.au/health)
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Thursday, October 30, 2014
... TEEN HEALTH ...
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TEEN ‘GROWING PAINS’ MAY PERSIST FOR YEARS
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any teens never outgrow their “growing pains,” according to new research. Knee pain can persist for years, affecting teens’ participation in sports and other activities, a Danish study found. If left untreated, so-called growing pains can become chronic, the researchers cautioned. “We can see from the study that one in three young people between the ages of 12 and 19 experience problems with pain in their knees,” said Michael Skovdal Rathleff, a physiotherapist from Aarhus University. “Seven percent of the adolescents experience daily knee pain in the front of the knee. More than half still have problems after two years, so it is not something they necessarily grow out of.” The study involving 3,000 teens revealed knee pain is a more significant problem than previously thought. Young people with knee pain may stop playing sports because of their discomfort. Without treatment, their quality of life may suffer, the researchers cautioned. “If knee pain is not treated there is a high risk of the pain becoming chronic. And this clearly has a big consequence for the individual’s everyday life and opportunities,” Rathleff noted in a university news release. “Our findings show that these adolescents have as much pain symptoms and reduced quality of life as adolescents on a waiting list for a cruciate knee ligament reconstruction, or as a 75-year-old six months after receiving a new knee.” Previous research has shown that about 25 percent of
patients who’ve undergone a knee replacement because of osteoarthritis of the kneecap also had knee pain since they were teenagers. Osteoarthritis of the kneecap, the researchers concluded, may sometimes begin early in life. They added, however, that earlier treatment and proper training could help. Pain resolves with the right training in up to half of the young people with knee pain, according to the study published recently in BMC Paediatrics. But following through on treatment may be a challenge for many teens, the researchers noted. “It is worrying that the pain only disappears in the case of half of the young people who actually do the training,” said Rathleff. “The indications are that we should start the treatment somewhat earlier where it is easier to cure the pain.” This doesn’t mean all teens with bad knees must visit a physical therapist, he added. Closer cooperation between physical therapists and general practitioners about how to best help these young people could also be a solution, he said. (HealthDay News)
Less Sleep in Teen Years Tied to More Pounds at 21
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ack of sleep not only puts teens at risk for poor grades, it also puts them at increased risk for obesity, researchers warn. The study authors analysed data collected from more than 10,000 Americans when they were aged 16 and 21. Nearly one-fifth of them got less than six hours of sleep a night when they were age 16, and this group was 20 percent more likely to be obese at age 21 than those who got more than eight hours of sleep per night at age 16, the investigators found. Although lack of exercise and too much time spent watching television were also risk factors for obesity, these behaviours did not account for the link between lack of sleep and obesity, according to the study published online recently in the Journal of Paediatrics. “Lack of sleep in your teenage years can stack the deck against you for obesity later in life. Once you’re an obese adult, it is much harder to lose weight and keep it off. And the longer you are obese, the greater your risk for health problems like heart disease, diabetes, and cancer,” study author Shakira Suglia, an assistant professor of epidemiology at the Mailman School of Public Health at Columbia University in New York City, said in a university news release. “The message for parents is to make sure their teenagers get more than eight hours a night. A good night’s sleep does more than help them stay alert in school. It helps them grow into healthy adults,” Suglia added. Teens should get nine to 10 hours of sleep a night, according to the U.S. Centres for Disease Control and Prevention.
16-YEAR-OLDS SHOULD GET MORE THAN 8 HOURS OF SHUTEYE A NIGHT TO HELP AVOID OBESITY, RESEARCH SAYS
It’s known that daytime sleepiness and fatigue affect what and how people eat by triggering cravings and altering appetite. For example, sleep-deprived people find it easier to buy calorie-laden fast food rather than preparing a healthy meal. (HealthDay News)
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Thursday, October 30, 2014
... WOMEN’S HEALTH ...
BE WELL BITES: THE BEST FOODS TO EAT AFTER HAVING A BABY AH, MOTHERHOOD. YOU’VE GAINED A NEW LITTLE BUNDLE OF JOY - AND TO GO WITH IT, SOME EXTRA POUNDS. DON’T LET FOOD WORRIES ADD TO YOUR STRESS AND SLEEPLESS NIGHTS AS YOU ADJUST TO YOUR NEW SCHEDULE. WE SOUGHT OUT THE BEST FOODS TO KEEP YOU GOING AND SLIM YOU DOWN IN THE PROCESS. biggest mistakes women make when trying to lose their baby weight. “Being a new mom means you’re going to experience serious fatigue until you adjust to your new routine, so you need a diet that can help carry you, not one that will leave you constantly hungry and feeling deprived,” she says. To keep your spirits up, McManus suggests not wasting calories that are nutrient dense. “Treats here and there are perfectly fine, but tons of refined carbs, white breads, and sugary foods will have little gratification and will just end up spiking your blood sugar, making you more tired than you already
REV UP YOUR ENGINE The key to your energy isn’t just how much (or little) you sleep each night, but instead, what’s on your plate. “One of the main things a healthy diet can do is give new moms energy,” says Kathy McManus, RD, a FITNESS advisory board member and director of the department of nutrition at Brigham Women’s Hospital in Boston. “It’s important to spread food throughout the day so that you get an even amount of calories. This will give you lasting power to take care of your baby and yourself.”
NEED-TO-KNOW NUTRIENTS When you eat foods rich with nutrients, you’ll notice that your calories go a long way. You’ll feel fuller longer, and will have the get-up-and-go mentality you need for those 3 a.m. feeding calls. McManus suggests the following to fuel up on: • Fruits and vegetables • Whole grains • Lean protein, like fish, beef, and soy foods • Dairy - choose skim or low-fat milk • Leafy greens • Iron, especially if you suffer from
postpartum symptoms. You can find this in things like fortified cereals, prune juice, and lean meats. • Vitamin C, which can help with wound healing for mothers who delivered via C-section. Find this in oranges, tomatoes, and natural fruit juices. If you’re in the mood for a snack, McManus says to think carefully before you choose. Steer clear from snack packs since they are stocked with tons of artificial sweeteners. Instead, either have a tiny portion of what you actually want or pick from one of the following: • Whole-grain crackers with hummus • Nuts (stash some in your purse in case you get a craving on the go) • A cup of whole-grain cereal with lowfat milk. • A hardboiled egg with some carrots • Low-fat cheese with a piece of fruit • Peanut butter on an apple • Plain Greek yogurt — add in a cup of berries to avoid added sugar from the flavoured kind.
EAT THE POUNDS OFF You had the baby, and now you can go back to your old diet routine, right? Wrong. McManus says this is one of the
are.” In terms of weight loss, breastfeeding will support some gradual shrinkage, and by taking in adequate nutrients you need, you’ll be able to start exercising again faster.
THAT’S WHAT FRIENDS ARE FOR The birth of a child usually follows with a parade of homemade chocolate chip muffins, cupcakes, sugar cookies in the shape of rattles, and tons of other high-calorie, sugary goodies. Instead of the usual welcome wagon of sweets, ask your friends to pick up a few groceries instead. “People hate to come empty handed when
visiting you and your baby for the first time,” McManus says. So when your friends and family ask if you need anything, be honest! Ask them to pick up some yogurt they think you’ll love, a can of nuts, and whatever other food you may need to keep your energy levels high. “Your eating pattern is important not only for your energy, but also in determining how quickly you’ll feel back to your old self,” McManus says. “The more you stick to a healthy diet, the faster you can recover and get back to your exercise and daily routine.” (Colleen Moodyfitnessmagazine)
Are Your High Heels Too High? WEARING HIGH HEELS MAY BE FASHIONABLE, BUT THEY CAN WREAK HAVOC ON YOUR BODY.
The American Osteopathic Association suggests how to avoid problems while wearing high heels: • Choose a heel that is no higher than 1 1/4 inches, has a wide base and is thicker-than-average. Skip the stilettos. • Pad heels with cushioned insoles to ease stress on your knees. • Choose heels with a wide toe box that fit
properly, with no room for feet to slide forward. • Skip heels on days when you’ll be doing a lot of walking or standing. • Don’t wear heels every day or all day long. Alternate with more comfortable shoes. • Stretch your feet and calf muscles. (HealthDay News)
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Thursday, October 30, 2014
... MEN’S HEALTH ...
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CYCLING DOESN’T CAUSE MALE INFERTILITY: STUDY CYCLING DOESN’T LEAD TO MALE INFERTILITY AND ERECTILE DYSFUNCTION, BUT IT MAY RAISE PROSTATE CANCER RISK IN CYCLISTS OVER 50, A NEW STUDY FINDS.
A
lthough it’s considered a healthy activity, helping to lower the risks of type 2 diabetes, heart disease, and stroke, cycling is commonly believed to affect a man’s fertility.
CYCLING STUDY Researchers from University College London looked at data from 5,282 male cyclists who took part in the Cycling for Health U.K. Study. Men were recruited through cycling magazines to do an online survey. They reported whether they had erectile dysfunction, whether they’d been diagnosed with infertility, or had prostate cancer. Weekly cycling time was grouped into: below
3.75 hours, 3.76-5.75 hours, 5.76-8.5 hours, and over 8.5. There was no link between infertility or erectile dysfunction and many miles of cycling a week, even for more than 8-and-a-half hours. Study author Mark Hamer, PhD, says today’s saddle technology may be helping “to relieve pressure on nerves to prevent the uncomfortable ‘numbness’ sensation that can occur when riding for a long time.”
CYCLING AND PROSTATE CANCER Cycling is linked to raised levels of the protein PSA, or prostate specific antigen, which can be a sign of prostate cancer. This is because pressure from the saddle can massage or mildly injure the prostate in a minor way and cause inflammation, driving up
Pre-Fatherhood Smoking May Raise Kids’ Asthma Risk M
en who smoke before becoming a parent may put their children at increased risk for asthma, a new study suggests. Researchers analysed the smoking habits of more than 13,000 men and women, and then looked at the incidence of asthma in their children. The results showed that asthma was much more common in children whose fathers were smokers before conception. A child’s risk of asthma increased if the father smoked before age 15, and the risk grew the longer the father smoked. While the finding showed an association between a man’s smoking history and asthma risk in his children, it did not prove cause-and-effect. There was no association between a mother being a smoker prior to conception and a child’s risk of asthma, according to the study that was presented recently at the European Respiratory Society meeting in Munich, Germany. “This study is important as it is the first study looking at how a father’s
smoking habit pre-conception can affect the respiratory health of his children,” Dr. Cecile Svanes, of the University of Bergen in Norway, said in a European Lung Foundation news release. “Given these results, we can presume that exposure to any type of air pollution, from occupational exposures to chemical exposures, could also have an effect. It is important for policymakers to focus on interventions targeting young men and warning them of the dangers of smoking and other exposures to their unborn children in the future,” Svanes added. Animal studies have suggested that a father’s exposures before becoming a parent can harm his offspring, the researchers noted.
The Easy Body Trick That Beats Stress ALL IT TAKES IS A SIMPLE POSTURE TWEAK
S
(Research presented at meetings should be viewed as preliminary until published in a peer-reviewed journal.) (Source: HealthDay News)
the PSA level. An avid cyclist may end up getting unnecessary testing if a mildly raised PSA level is found that’s due to cycling and not cancer. But this is complicated by the fact that this study suggests a much-increased cycling time of more than 8.5 hours a week is tied to a higher risk of having prostate cancer. Hamer says the results should be interpreted cautiously, and there may not be a direct cause and effect: “For example, it may be the case that these men are more aware of their health and visit the doctor more, thus more likely to get such conditions picked up.” He says more research is needed, adding that the risk was high only in the most avid cyclists: “Moderate levels of cycling are associated with many other favourable health benefits, so any risks are likely outweighed by the benefits.” (Source: WebMD)
top the slump! Sitting up at your desk can help you deal with a stressful day, suggests new research from New Zealand. In the study, people who were told to sit with their backs upright and shoulders straight reported higher self-esteem, a better mood, and lower levels of fear after a nerve-racking public speaking task. Meanwhile, participants who sat with their heads bowed, shoulders rounded, and backs stooped fared worse. The sitters with better posture also felt stronger and more enthusiastic than the slouchers. “There are physiological links between our brains and our bodies so that muscle positions can affect the functioning of our nervous and endocrine systems,” says study author Elizabeth Broadbent, Ph.D. “Sitting upright allows the nervous system to respond to the stressor better.” Slash stress before it starts: If you have to make it through a big presentation or important sales call, make sure you’re not hunched over in your seat. (Source: menshealth)
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Thursday, October 30, 2014
W
hether you use a bodypart split, or you’re fond of fullbody workouts, push-pull combos are a great tool to utilise when trying to become more efficient at building mass. Push-pull combos are also very time effective and allow you to perform a lot of work in a very short amount of time. By training agonist and antagostic muscles in a superset fashion, you allow your pushing muscles to rest, while you’re pulling muscles are working, and vice versa. So there’s no excuse to skimp on weight, as is usually the case whenever the term “superset” is bandied about. Better to challenge your muscles with heavier loads in this way, while also increasing the overall intensity and fat-burn-
... FITNESS ... ing potential of your workout. Push-pull combos also work more muscle at one time, causing a nice growth hormone (GH) spike form the increased blood flow for fat loss and protein synthesis to increase muscle growth. Agonist-antagonist supersets are beneficial for the quads and hams but there may be nothing quite so satisfying as the immediate, visual benefit of a well-constructed, hard-fought, superset-heavy, upper body workout – full muscle bellies and striking vascularity the evidence of the power of push-pull. Find out for yourself. Perform each of these workouts once a week, with at least two days of rest between each workout to optimise your gains.
MUSCLE IN MINUTES: PUSH-PULL COMBOS
PUSH-PULL SESSION 1: EXERCISE
SETS
REPS
Barbell Bench Press - Superset w/
4
5-8
Bent-Over Row
4
5-8
Dumbbell Shoulder Press - Superset w/ 4
5-8
Pullup
4
5-8
EXERCISE
SETS
REPS
Push Press - Superset w/
3
8-12
Lat Pulldown
3
8-12
PUSH-PULL SESSION 2:
Incline Dumbbell Bench - Superset w/
3
8-12
Incline Dumbbell Bench - Superset w/
3
8-12
B
lood vessels naturally begin to harden around your 50s. Hardening starts in the aorta — the primary blood vessel coming out of the heart — and slowly works its way up toward the brain. Experts have long suspected this stiffening may have something to do with cognitive decline, but this is the first study to show a solid link using MRI scans. The researchers recruited a group of healthy young adults who were too young to have begun the blood vessel hardening process. They also gathered a group of 55- to 75-year-olds in good physical and mental shape. All the participants took a fitness test that worked them to exhaustion. Later, they took tests to assess their cognitive abilities while the researchers ran MRIs to assess brain activity, blood flow to the brain, and the physical condition of their aortas. Not surprisingly, the younger people proved to be in better physical shape than the older folks. They also outperformed their elders on the mental tests. But the most telling find was that within the older group, those in superior physical condition did the best on the cognitive exam. The MRIs also showed the aortas of those who kept fit weren’t as stiff as those of their counterparts who didn’t exercise and were not as mentally sharp. The researchers concluded that blood vessel hardening is likely tied to a decline in brain function. “The
Do not rest between exercises within a superset. Rest 90 seconds before you move onto the next superset. Increase weight slightly on each set to keep within the rep ranges listed. (Justin Grinnell, CSCS)
PUSH THIS, PULL THAT FOR FASTER GAINS – AND FASTER WORKOUTS – IN THE WEIGHT ROOM. “Muscles quite literally utilise energy to produce movement, functioning as the engine or powerhouse of the body. Strength training increases the muscles’ size, strength, and endurance, which contribute to improvements in our work, favourite sports hobbies, and our general day-to-day activities.”
Exercise Now, Have a Sharper Mind When You’re Older A NEW STUDY REVEALS WHY EXERCISING WHEN YOU’RE YOUNG CAN KEEP YOUR BRAIN SHARP WHEN YOU’RE OLD. ACCORDING TO THE RESEARCHERS AT THE UNIVERSITY OF MONTREAL, AN ACTIVE BODY COULD PUSH PAUSE ON THE PROCESS OF AGE-RELATED BLOOD VESSEL HARDENING AND IN TURN PRESERVE BRAINPOWER. theory is that blood vessel hardening leads to lesions in the brain’s white matter,” says lead study author Claudine Gauthier. The lesions show your brain cells aren’t healthy enough to meet high cognitive demands. Of course, blood vessel hardening isn’t the only factor impacting brain aging, but it may likely play a significant role, given that cardiovascular risk factors are also important risk factors for dementia, explains Gauthier. Previous research has shown exercise is more beneficial when started earlier in life, Gauthier says. And delaying the vessel-hardening process through
exercise, which could then preserve cognition, may be one of those perks. While cognitive aging is primarily genetic, it’s also controlled by lifestyle, adds Dr. Gerald Fletcher, a spokesman for the American Heart Association. “Having a good cardio profile delays things such as blood vessel stiffening, whereas high blood pressure and high cholesterol can make arteries stiffen even more,” he explains. “If you practice good cardiovascular health, you’ll likely live longer and have better cognition later in life.” (Melaina Juntti-mensjournal)
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Thursday, October 30, 2014
... MENTAL HEALTH ...
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MENTAL HEALTH AND WELLBEING ARE IMPORTANT ASPECTS OF OVERALL HEALTH AND QUALITY OF LIFE. MENTAL HEALTH IS ABOUT THE WAY YOU THINK AND FEEL, AND YOUR ABILITY TO DEAL WITH UPS AND DOWNS. STRESS IS GENERALLY ASSOCIATED WITH MANY OF THE CHANGES AND CHALLENGES THAT ARE PART OF WORK AND EVERYDAY LIFE. PROLONGED EXPOSURE TO STRESS CAN INCREASE YOUR CHANCES OF DEVELOPING A MENTAL ILLNESS – THAT’S WHY LEARNING ABOUT WAYS TO MANAGE STRESS IS SO IMPORTANT.
TIPS FOR REDUCING STRESS AND INCREASING WELLBEING What is stress? Stress is common and is a response that anyone can have to an event or situation that causes pressure or worry. Stress is often the result of a combination of factors in our personal and working lives. Some stress can assist a person to be more alert, energised and motivated about achieving tasks both within work and in social life. Severe or prolonged stress can have harmful effects on our physical and mental health and wellbeing. However, stress can be managed and reduced to a level where it is useful, rather than harmful, to mental wellbeing both at work and outside of work
What are the signs and symptoms of stress? Different people will experience stress in various ways. Complete the checklist below to see whether you may be experiencing these common symptoms of stress either at work or outside of work. • Are you constantly tired and lacking in energy • Do you experience recurrent headaches or stomach aches? • Do you have difficulty falling or staying asleep? • Has your appetite or weight changed significantly? • Do you experience frequent muscle aches and pains? • Do you find it hard to relax? • Are you easily startled or irritated? • Do you have difficulty concentrating or completing tasks?
• Do you continually worry about events in your future? • Do you feel as if you are constantly under pressure or overwhelmed? • Do you have difficulty making decisions or remembering things? • Are you increasingly tearful, emotional and sad? • Are you spending less time with others and more time alone? If you answered “yes” to many of these questions, you may be experiencing stress.
TIPS TO STRESS LESS What can I do to look after my mental health and wellbeing and reduce stress? Take control of your stress and improve your mental wellbeing with these tips: 1. Take care of your physical health • Participate in physical exercise on a regular basis • Eat a balanced, nutritious diet including a range of fresh fruits and vegetables • Drink plenty of water every day • Reduce your use of tobacco and caffeine 2. Balance work and rest time • Get enough rest and sleep • Learn relaxation strategies, such as deep breathing, yoga or meditation 3. Have fun
• Do pleasurable things that you enjoy on a regular basis • Spend time socialising with family and friends 4. Be organised • Set priorities and manage your time well • Know your own limits and don’t overload yourself with tasks or responsibilities • Identify the source of your stress and, if possible, avoid or remove it 5. Get support • Talk to someone you trust and seek their support if you feel stressed • Seek professional help if stress is overwhelming and prolonged, or if stress management tips are not reducing your stress levels Where can I get help if I am worried about my stress or mental health? Talking to a friend, family member, health professional, spiritual leader or someone else you trust can help to relieve stress. If you are concerned about the impact stress is having on your physical or mental health, it is important to ask for professional help and support. There are a number of trained mental health professionals and counsellors working in public and private organisations including in Primary Health Care Centres and Hamad Medical Corporation’s Psychiatry Department.
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Thursday, October 30, 2014