Health Check issue 5

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ISSUE 5

Wednesday, June 25, 2014

EDUCATIONAL HEALTH SUPPLEMENT SPONSORED BY

Nation•Business•Sports•Chill Out

RAMADAN:

“THE PATIENT IS THE AXIS OF HEALTH SECTOR DEVELOPMENT AND HAS A PRIORITY IN THE DEVELOPMENT OF ANY STRATEGY,” SAYS MINISTER OF PUBLIC HEALTH

A WAY TO A HEALTHY LIFESTYLE

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ealth is the key to happiness, and what we consume directly affects our health. Islam encourages Muslims to ensure that they are mindful of their health. The blessed Prophet said: “Take advantage of the good health before illnesses afflict you”. He also encouraged Muslims to try their best to take up a healthy living lifestyle that includes a balanced diet, regular mental and physical exercise and a balance between material and spiritual needs.

The Health Survey for England 2004 (Department of Health, 2005) has shown poor health and lifestyle choices of the Asian community in general and Muslim community in particular. Compared with the 24% of men in the general population who smoked cigarettes, higher

ON THE OCCASION OF CELEBRATING THE LAPSE OF THREE YEARS, SINCE LAUNCHING THE NATIONAL HEALTH STRATEGY 2011-2016

levels of cigarette smoking were reported

by Bangladeshi men (40%). South Asian men and women had the highest rates of diabetes. Pakistanis and Bangladeshis were up to five times more likely than the general population to have diabetes, and Indian men and women were up to three times as likely. Some 33% of Pakistani men and women eat the recommended five or more portions of fruit and vegetables a day, compared with 28% of Bangladeshi men and women.

The month of Ramadan is a great opportunity to focus on bringing back a balanced and healthy lifestyle in your life.

Through fasting you begin to learn how to manage your eating habits, how to improve self-control and discipline. This month requires you to give the stomach a break, and by doing so you are able to break down and expel the accumulated toxins from your body.

7 SURPRISING HEALTH BENEFITS OF RAMADAN

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E Abdullah bin Khalid Al Qahtani, Minister of Public Health, has stressed that the patient is the focus of development of health sector in the state and has a priority in the development of any strategy or plan, where we put the patient at the centre of our attention and give him all the conditions for the success of his treatment according to a high quality, which is what the senior leadership in the state concentrates on.

HE the Minister of Public Health emphasised that studies have proven that a lot of problems can be avoided by transparent dealing, and without being ashamed of mistakes, but more importantly to reckon with and rectify and learn from them while taking care to provide the best treatment for patients and customers in hospitals and health centres. He also revealed a strategic plan for the future construction of hospitals in the state which will be announced during this month. It specifies the construction of new hospitals, according to a specific geographical distribution taking into account a number of criteria, including the distribution of population in collaboration with the Ministry of Municipality and Urban Planning.

This came during a joint press conference held recently by HE the Minister of Public Health on the occasion of celebrating the lapse of three years since launching the National Health Strategy 2011-2016 with Dr. Hanan Al Kuwari, General Manager, HMC, and Dr. Mariam Abdul Malik, Director General of the Primary Health Care, which included insight into the solutions of many problems plaguing the health sector that are listed by the Minister of Public Health with a clear vision, through expansions and realistic plans.

(Continued in page 3...)

1. DATES

4. LOWER CHOLESTEROL

One of the most important aspects of fasting is getting the right amount of energy, and considering an average serving of dates contains 31 grams of carbohydrates, this is one of the perfect foods to give you a boost. Dates are also a great way of getting some much-needed fibre, which will aid and improve digestion throughout Ramadan. Add to that their high levels of potassium, magnesium and B vitamins, and it quickly becomes apparent that dates are one of the healthiest fruits out there.

People observing Ramadan enjoy a positive effect on their lipid profile, which means there is a reduction of cholesterol in the blood.

Low cholesterol increases cardiovascular health, greatly reducing the risk of suffering from heart disease, a heart attack, or a stroke.

2. BOOST YOUR BRAIN The mental focus achieved during Ramadan increases the level of brain-derived neurotrophic factor, which causes the body to produce more brain cells, thus improving brain function. Likewise, a distinct reduction in the amount of the hormone cortisol, produced by the adrenal gland, means that stress levels are greatly reduced both during and after Ramadan.

3. DITCH BAD HABITS Vices such as smoking and sugary foods should not be indulged during Ramadan, and as you abstain from them your body will gradually acclimatise to their absence, until your addiction is kicked for good.

5. LASTING APPETITE REDUCTION The reduction in food consumed throughout fasting causes your stomach to gradually shrink, meaning you’ll need to eat less food to feel full. If you want to get into the habit of healthy eating then Ramadan is a great time to start. When it’s finished your appetite will be lower than it was before, and you’ll be far less likely to overindulge with your eating.

6. DETOXIFY By not eating or drinking throughout the day your body

will be offered the rare chance to detoxify your digestive system throughout the month. When your body starts eating into fat reserves to create energy, it will also burn away any harmful toxins that might be present in fat deposits.

7. ABSORB MORE NUTRIENTS By not eating throughout the day during Ramadan you’ll find that your metabolism becomes more efficient, meaning the amount of nutrients you absorb from food improves. This is because of an increase in a hormone called adiponectin, which is produced by a combination of fasting and eating late at night, and allows your muscles to absorb more nutrients.

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Wednesday, June 25, 2014

... REPORT ...

“THE PATIENT IS THE AXIS OF HEALTH SECTOR DEVELOPMENT AND HAS A PRIORITY IN THE DEVELOPMENT OF ANY STRATEGY,” SAYS MINISTER OF PUBLIC HEALTH ON THE OCCASION OF CELEBRATING THE LAPSE OF THREE YEARS, SINCE LAUNCHING THE NATIONAL HEALTH STRATEGY 2011-2016

visitors from 8 thousand to 16 thousand lots by 2022 and to 32 thousand lots by the year 2030.

An integrated study for the treatment of Qataris abroad: On the subject of treatment abroad, His Excellency Abdullah bin Khalid Al Qahtani, Minister of Public Health, has emphasised without compromising the patients safety and quality of treatment with the availability of medical service outside Qatar which ensures complete quality treatment and safety of patients because in the end the patient’s interest is above everything else.

He has pointed out that the numbers of patients who are referred to outside treatment has developed a little compared to last year, where the number of patients turned abroad for treatment, has reached 27 cases, pointing to the importance of developing a new system in the medical committee concerned with treatment abroad.

Expanded and integrated medical services for workers

HE Abdullah bin Khalid Al Qahtani, Minister of Public Health

(Continued from page 1)

Expansions in the public and private health sector: During the conference HE pointed out that the expansion will include both the existing and new hospitals. He also has pointed to many projects and development plans which will include the public health sector in the state, of which is the construction of a number of medical facilities that meet the growing needs of population for medical services of high quality. He stated that in this framework, a new hospital for women and children will be built in Aldain area, as well as provision of some health services in Abu Hamour area, along with building other hospitals spread over the entire regions of the state.

HE Abdullah bin Khalid Al Qahtani, also announced a plan to increase the number of Primary Health Care centres by establishing 54 additional centres, including 43 health centres affiliated to the Primary Health Care and 11 centres for the private sector, to serve the category of expats.

He further revealed a plan to expand the

emergency building of Hamad General Hospital, within two to three years, where the Public Works Authority (Ashghal) will announce during this month, the appointment of consultants for the project and then to start it. He said in his speech that the new urban plan for the Hamad Medical City Hospital will include the creation

of an expanded hospital for emergency.

HMC will launch this project soon.

It was also noted that the subject of scheme of the New Hamad Medical City, where the subject of providing parking for patients and visitors, is of paramount importance, therefore, the plan took into account to increase the number of parking lots for the

On the health services provided to the category of workers, HE the Minister of Public Health has explained that for single workers who previously faced problematic access to health centres and hospitals because they do not have the health card, there is a new system for integrating personal card with a health card and providing more health outlets for them, as well as that operating companies should bear the responsibility to build private clinics for their workers or making contracts with specialised clinics for offering the service to them; and this is a subject that is monitored by the competent authorities in the state.

He added that for dealing with this problem a health centre has been built in the industrial area for the category of workers working 7 days a week and around the clock and there is a plan to build a hospital and a second centre in the same area. The execution of this project started in July last year. Further, work for the establishment of another health centre in Mesaimeer area, will be opened next November, as well as the start of work in a health centre in Zekreet area accommodating 5,000 workers, and also to start execution of building a hospital and a health centre project in Ras Laffan. A hospital and a health centre in the city of Mesaieed will be received at the end of next year and will operate in the first quarter of year 2016.

(Continued on page 3...)

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Wednesday, June 25, 2014

... REPORT ...

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Social Health Insurance (Seha) With regard to the system of Social Health Insurance (Seha), the Minister of Public Health in response to a question about the transmission of the hustle from the government sector to the private sector, said that the role of the Supreme Council of Health in this matter is currently supervisory, putting the safety of patients in the first place and watching the actions of administrative or technical matters concerning the application of the system. He pointed out that the health insurance system, which included in its second phase, all the citizens, has made the decision to receive health services from suppliers in the hands of the patients themselves, making it imperative for providers of these services to improve and develop the provided services.

HE Abdullah bin Khalid Al Qahtani also spoke about the process of converting and distributing some of the health services in some other hospitals, including some of the fine specialties from Hamad General Hospital to Al Wakra, in the framework of the expansion of provided services to meet the patient’s need and filling shortages in various medical specialties.

Review of projects contained in the strategy Regarding the review of some of the projects contained in the National Health Strategy which amount to 39 projects, HE Minister of Public Health, explained that the strategy implemented in six years and therefore there is a need to reviewing and evaluating, especially when some of the projects overlap in terms of priorities or the change of importance of each project from the other. He pointed out that through the Periodic Review, some of the projects were joined to an integrated project, for example, the project for workforce, which has been combined with other activities, as well as adding some other projects such as the National Strategy for Diabetes or the Special Strategy for the prevention of conflicts and redundancies between laboratories in the country.

Launching of the patients call centre, shortly The Minister of Public Health has emphasised, during the seminar, which took

Dr. Ibrahim Janahi, Executive Director of Research, HMC

Dr. Hanan Al Kuwari, General Manager, HMC

Dr. Mariam Abdul Malik, Director General of the Primary Health Care

place in the celebration, that the biggest challenge is how to deal with the patient and educate him, pointing out the launching of patients call centre to receive comments , inquiries and complaints from patients, will be done shortly, and it will have a great impact on recognising of their demands and needs and achieving the optimal response to them.

increasing the number of beds and restoring the surgical services, which were performed in Rumailah hospital .

The building of Rumailah Hospital will pass through two developmental plans.

The first aims to ease the pressure on it, so as to perform the maintenance and renovation of the building, while the second plan calls for keeping the basic building of Rumailah as ancient heritage building after building many hospitals and health services around it.

The General Manager of HMC, has presented an exposition of the evolution which has occurred to the institution during the past years, in terms of speed of access to medical service in Qatar, and explained that the policy in this regard is to access the service concept of comprehensive medical distinct and open to all, noting that the strategic plan has strengthened to reach this goal, as well as strategic partnerships with distinguished institutions such as the Supreme Council for the health and Primary Health Care institution.

This has been confirmed by the Minister of Public Health in his speech during the press conference that the HMC will be financially independent within 3 years from now with the mainstream health insurance

system, as it is dependent on the resources, and being paid for the services they provide, such as other health institutions.

Redistribution of services in Hamad Medical Corporation Dr. Hanan Al Kuwari, Director General of Hamad Medical Corporation has announced, in a press conference, the transfer of all specialised surgical services to Hamad General Hospital and the new hospital in Hamad Medical City, and at the same time the transfer of rehabilitation services from Rumailah Hospital to the new Rehabilitation Hospital in Hamad Medical City too. Dr. Hanan has pointed out that a lot of services will be transferred to the Hamad General Hospital, which will witness a major expansion after the transfer of Women’s Hospital to the Hamad Medical City, where the Building of Women’s Hospital will be exploited for the benefit of Hamad General Hospital, in terms of

Urgent Primary Health Care services Mariam Abdul Malik confirmed, the keenness to provide the specialised medical services in health centres by Primary Health Care especially the old centres that were lacking such services because of their narrow area. She also stressed the keenness to run two health centres in each geographic region by the weekend system; that means they work through the weekend, pointing out that there is a plan to increase the number of hours worked in the health centres: from 7:00 to 23:00 without a break, taking care also to operate health centres that provide emergency services for 24 hours, where they will start this system in August in some centres but the plan will be completed next year.

The Director General of Primary Health Care has stated that the concept of such care and promotion of cross-national health strategy, aims to create a healthy society and a healthy product with the help of the public and the patients themselves, to assess the health status of their personal cases.

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Wednesday, June 25, 2014

... DOCTOR’S DESK ...

ASK THE DOCTOR: CHRONIC KIDNEY DISEASE “CHRONIC KIDNEY DISEASE (CKD) IS A CONDITION CHARACTERISED BY A GRADUAL LOSS OF KIDNEY FUNCTION OVER TIME”

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hronic kidney disease includes conditions that damage your kidneys and decrease their ability to keep you healthy by doing the jobs listed. If kidney disease gets worse, wastes can build to high levels in your blood and make you feel sick. You may develop complications like high blood pressure, anaemia (low blood count), weak bones, poor nutritional health and nerve damage. Also, kidney disease increases your risk of having heart and blood vessel disease. These problems may happen slowly over a long period of time.

Q: How common is CKD?

Chronic kidney disease may be caused by diabetes, high blood pressure and other disorders. Early detection and treatment can often keep chronic kidney disease from getting worse. When kidney disease progresses, it may eventually lead to kidney failure, which requires dialysis or a kidney transplant to maintain life.

A: Primary risk factors include diabetes, high blood pressure, cardiovascular disease, a family history of kidney failure and age over 60. Secondary risk factors include obesity, autoimmune diseases, urinary tract infections, systemic infections, and kidney loss, damage, injury or infection.

Other conditions that affect the kidneys are:

A: Some 26 million Americans (13 percent of the U.S. adult population) suffer from CKD—a figure experts predict will rise due to high obesity rates (1/3 of all adults), the link between obesity, diabetes and high blood pressure (all risk factors) and the aging of the Baby Boom generation (since age is another risk factor for CKD). Young and middle-aged adults can also develop CKD.

Q: What are the risk factors of CKD?

• Glomerulonephritis, a group of diseases that cause inflammation and damage to the kidney’s filtering units. These disorders are the third most common type of kidney disease.

• Inherited diseases, such as polycystic kidney disease, which causes large cysts to form in the kidneys and damage the surrounding tissue.

• Malformations that occur as a baby develops in its mother’s womb. For example, a narrowing may occur that prevents normal outflow of urine and causes urine to flow back up to the kidney. This causes infections and may damage the kidneys.

• Lupus and other diseases that affect the body’s immune system.

• Obstructions caused by problems like kidney stones, tumours or an enlarged prostate gland in men.

• Repeated urinary infections.

Q: What are the warning signs of CKD? A: Most people have no symptoms until CKD is advanced. “If you wait until you have symptoms to be tested, you’ve waited too long,” say experts. Signs of advancing CKD include swollen ankles, fatigue, difficulty concentrating, decreased appetite, blood in the urine and foamy urine.

Q: What happens if my test results show I may have CKD? A: Your doctor will want to pinpoint your diagnosis and check your kidney function to help plan your treatment. The doctor may do the following: Calculate your Glomerular Filtration Rate (GFR), which is the best way to tell how much kidney function you have. You do not need to have another test to know your GFR. Your doctor can calculate it from your blood creatinine, your age,

race, gender and other factors. Your GFR tells your doctor your stage of kidney disease and helps the doctor plan your treatment.

Perform an ultrasound or CT scan to get a picture of your kidneys and urinary tract.

This tells your doctor whether your kidneys are too large or too small, whether you have a problem like a kidney stone or tumour and whether there are any problems in the structure of your kidneys and urinary tract.

Perform a kidney biopsy, which is done in some cases to check for a specific type of kidney disease, see how much kidney damage has occurred and help plan treatment. To do a biopsy, the doctor removes small pieces of kidney tissue and looks at them under a microscope.

Your doctor may also ask you to see a kidney specialist who will consult on your case and help manage your care.

Q: Can CKD be prevented?

A: Taking care of overall health helps protect kidney health. Wise practices include exercising regularly, low salt diet, controlling weight, monitoring blood pressure, cholesterol and glucose levels, not smoking, drinking moderately, avoiding non-steroidal anti-inflammatory drugs (NSAIDs) and getting an annual physical check-up.

TIPS TO HELP KEEP YOUR KIDNEYS HEALTHY: • Keep your blood pressure at the target set by your health care provider. This can delay or prevent kidney failure.

• If you have diabetes, control your blood glucose level.

• Keep your cholesterol levels in the target range.

• Avoid self-medication and think before you take supplements and herbal medi-

cine.

• Take medicines the way your provider tells you to. (Important! Certain blood pressure medicines called ACE inhibitors and ARBs may protect your kidneys. Ask your health care provider for more information.)

• Don’t resist the urge to urinate.

• Cut back on salt. Aim for less than 2,300 milligrams of sodium each day.

• Choose foods that are healthy for your heart: fresh fruits, fresh or frozen vegetables, whole grains, and low-fat dairy foods.

• Limit your alcohol intake.

• Be more physically active.

• Lose weight if you are overweight.

• If you smoke, take steps to quit. Cigarette smoking can make kidney damage worse.

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Wednesday, June 25, 2014

... NUTRITION ...

Healthy Breakfast Recipes Paleoista Eggs Over-Easy Breakfast wedges • Freshly chopped cilantro, minced Directions

Try this filling Paleo Diet breakfast to kickstart your day.

Ingredients • 1 tbsp. coconut oil • 1/2 small onion, sliced into rings • 1/2 each organic red, yellow, and green bell pepper, sliced thinly • 2 cage-free eggs • 1/2 ripe avocado • 1/4 small cantaloupe, rind removed, sliced into thin

• Heat oil in skillet over medium high. Add onion and sauté 3-5 minutes, until browned. Add peppers and sauté a few minutes longer.

Arrange peppers and onions on plate and cover with foil to keep warm.

• Crack eggs open into same skillet and cook over easy, just long enough to firm whites but keep yolks runny. Slide eggs onto plate aside of pepper and onion mixture. Top with avocado sliced into a fan.

• Arrange melon wedges alongside. Scatter cilantro on top of eggs and peppers.

IRON-RICH GROCERY LIST IRON DEFICIENCY, THE MOST COMMON NUTRITIONAL DEFICIENCY, IS THE LEADING CAUSE OF ANAEMIA. IRON PLAYS A VITAL ROLE IN TRANSFERRING AND STORING OXYGEN THROUGHOUT THE BODY. TOO LITTLE IRON CAN ZAP THE GLOW FROM YOUR SKIN AND LEAVE YOU FEELING EXHAUSTED, DIZZY AND EVEN SHORT OF BREATH. FORTUNATELY, WE’VE GOT A GROCERY LIST THAT WILL HELP YOU INCREASE YOUR IRON INTAKE WITHOUT GAGGING ON PILLS AND SUPPLEMENTS.

Clams and Mussels

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Weight-Loss Breakfast Smoothie Ingredients • 2 tbsp. rice powder protein • 2 tbsp. ground flaxseeds • 1/2 cup frozen berries • 1/2 banana • 1 cup unsweetened vanilla almond milk Directions Jump-start your mornings with this low-calorie breakfast drink.

• Blend all ingredients together until you achieve the desired consistency.

Strawberry Microwave Breakfast Bowl plesauce • 1/4 cup almond milk • 1/2 cup strawberries Directions

A filling and healthy breakfast option.

Ingredients • 1/4 cup oat bran • 2 tbsp. oat flour • 1 tbsp. flaxseed • 1/2 tsp baking powder • salt • 1/4 tsp cinnamon • 1/2 tsp vanilla • 2 tbsp. unsweetened ap-

• Mix together the oat bran, oat flour, flaxseed, baking powder, salt, and cinnamon.

• Stir in the vanilla, applesauce, and almond milk until all the dry ingredients are incorporated.

• Gently fold in the diced strawberries. Spray a microwave safe baking dish or ramekin, and pour batter into dish. Heat for 1 minute and 30 seconds or until the top is set. Let cool for 2-3 minutes. Enjoy.

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concentration, eat your spinach with added vitamin C. Try dressing the raw greens with vitamin C-rich toppings, like mandarin oranges or bell peppers, and finish it off with a citrus-based vinaigrette. For a tasty alternative, try cooking the spinach to release the naturally occurring disease-fighting antioxidants.

Cereal If you’re salivating for seafood, opt for these iron-rich molluscs.

Just 100 grams contains a whopping 37 to 155% of your daily recommended value of iron.

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One ounce contains almost a fifth of your daily recommended iron.

Tofu

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Top Sirloin

2 Many breakfast cereals, such as corn, wheat and bran flakes, are fortified with a healthy serving of iron. Filled with fibre and essential vitamins, they are a great way to jump-start your morning.

Generally, the body absorbs iron most efficiently from meat sources that contain heme iron, such as red meat, fish and poultry. If you’re in the mood to splurge, a slice or two of sizzling sirloin is an excellent bet – just protect your heart and your waistline by making sure you don’t overdo it.

Lentils

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Though the exact percentage varies by brand, tofu contains roughly 36% of your daily recommended iron needs in one half-cup serving. You can toss it in a salad or noodle dish or even save it for dessert.

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Spinach

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It is well known that lentils are loaded with satisfying protein and fibre, but these legumes also contain a healthy 40% of your daily iron needs in just half a cup.

Chicken Liver Spinach is naturally packed with iron. To absorb the greatest iron

Mashed, cooked or tossed with pasta, chicken liver is an easyto-make item fortified with iron.

Ham For a simple way to pack in the iron, pack along some sliced ham in a sandwich or salad before you hit the road. Sliced meat is a no-stress, delicious way to boost your iron intake.

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Wednesday, June 25, 2014

... HEALTH QUIZ ...

SUMMER HEALTH HAZARDS Quiz Answers Question 1 = b

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Get them to drink something, even if they are unconscious.

SUMMER IS USUALLY ABOUT SUNSHINE, RELAXING AND HAVING A BREAK FROM YOUR NORMAL ROUTINE. BUT THERE ARE SOME HEALTH HAZARDS UNIQUE TO SUMMER – DO YOU KNOW HOW TO HANDLE THEM?

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If someone has heat stroke, which of the following should you NOT do?

a. Move them to a cool shady place. b. Get them to drink something, even if they are unconscious. c. Remove their clothing and sponge them down with cool water. d. Call Emergency.

a. False. Mosquitoes are equally attracted to all of us. b. True. Certain traits can attract or repel mosquitoes.

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Is it dangerous to swim just after eating?

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Can wearing sunscreen regularly be a health risk?

a. Yes, you should try not to use sunscreen every day. b. No, the evidence to date suggests sunscreen is a safe and important part of sun protection behaviour. c. Maybe, wearing sunscreen too often could be a greater health risk than not wearing it at all

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Are some people more attractive to mosquitoes?

a. No, but it can be uncomfortable. b. Yes, if you swim after eating you could sink. c. Yes, if you swim after eating you could get cramps.

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Should you swim in the ocean with an open cut or wound?

a. Yes, sea water is a great way to heal sores. b. No. Sea water is more likely to cause an infection. c. Perhaps, but there are some variables you should consider first. d. No. You shouldn’t put any water on a sore.

Heat stroke is caused when you overheat, which occurs when you are exposed to excessive heat with or without strenuous activity. Severe heat stroke can cause brain injury and death. If someone has heat stroke you should move them to a cool, shady spot and call 000 for an ambulance. You should also remove as much clothing as possible and sponge them with cool water. Encourage them to take drink small amounts of cool water at short intervals, but don’t force them to drink if they’re level of consciousness is impaired.

Question 2= b

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No, the evidence to date suggests sunscreen is a safe and important part of sun protection behaviour.

Skin cancer is Australia’s most common form of cancer and Cancer Council Australia says it’s been proven that regular sunscreen use can prevent a number of common types of skin cancer.

However, there is concern over whether nanoparticles found in some sunscreens could be absorbed into our cells and cause disease. Research in this area is ongoing, but the Therapeutic Goods Administration’s response to this issue, which was updated this month, is that there is “no current evidence to suggest sunscreen nanoparticles pose greater safety risks than conventional products”.

Question 3 = b

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True. Certain traits can attract or repel mosquitoes.

It’s not your imagination; mosquitoes may actually prefer you over your mates.

Female mosquitoes, which are the ones that bite you, are attracted to your body

heat and carbon dioxide when you breathe out. So the more carbon dioxide you emit, the more likely you are to be dinner. They particularly like to target larger people (who emit more CO2 than smaller people), pregnant women and those who exert themselves. Mosquitoes are also attracted to chemicals on your skin, but researchers are still uncertain of which ones mosquitoes find attractive.

Mozzie deterrents include hairy arms or legs, certain types of deodorant or perfume, and certain colours (mozzies prefer dark colours such as black and navy). It’s also worth remembering some people have a greater reaction to mosquito bites than others, which can give them the impression they are being bitten more often.

Question 4 = a

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No, but it can be uncomfortable.

There’s no research to support the claim that swimming just after eating causes cramps. However you may find doing strenuous exercise with a full stomach uncomfortable, and it has been known to make people vomit. So if you’re planning a tough training session it might be best to give your body time to digest your food before you get into the water.

Question 5 = c

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Perhaps, but there are some variables you should consider first.

You might have heard swimming in the ocean ‘is the best thing’ to help heal a cut, sore or wound. In some ways this idea makes sense, salt water has long been used in wound management and the ocean is salty water. But it’s not sterile and in some places the ocean can be full of bacteria. Infectious diseases expert Professor Bart Currie says there are several things to consider before you decide to head into the ocean with an open cut or wound: the state of your immune system, the state of the wound, the state of the ocean in which you are swimming and whether you are in the tropics.

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Wednesday, June 25, 2014

... PAEDIATRICS & CHILD HEALTH ...

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THREE RULES TO COMBAT CHILDHOOD OBESITY T

he recently published paper cited the three rules as eating a mostly plant-based food diet, being more active and turning off media.

The paper’s author noted that by focusing on these three rules, parents and children can make healthier choices.

“Eat healthy, get moving and limit media intake.”

WHILE IT’S TRUE THAT CHILDHOOD OBESITY IS A COMPLEX PROBLEM INFLUENCED BY MANY FACTORS, THE KEY TO COMBATTING THIS PROBLEM MAY LIE IN THREE SIMPLE RULES, ACCORDING TO A NEW PAPER

This paper was written by Kristopher Kaliebe, MD, of the Department of Psychiatry at Louisiana State University Health Science Centre in New Orleans. In his paper, Dr. Kaliebe provided parents with three simple rules to help families make healthier choices.

1. Dr. Kaliebe cited the first rule as “eat food,” and by “food” he meant food that is minimally processed and whole such as vegetables.

One way to do this is to eat food that can be grown in gardens or on trees. According to Dr. Kaliebe, eating this way eliminates the need to count calories, carbohydrates or fats.

The danger of food processing, Dr. Kaliebe noted, is that it can introduce bad things into food, such as chemicals and high amounts of sugar, while removing good things like fibre.

Items like chips and cookies can be eaten, but they should be reserved only for special occasions. Other eating tips included using smaller plates to control portion sizes and not permitting additional eating beyond three meals and an afternoon snack.

2. The second rule offered by Dr. Kaliebe is to “get up and move.” Physical inactivity and excessive sitting can put individuals at a greater risk

HOW TO TELL IF YOUR BABY’S VISION IS NORMAL IT IS DIFFICULT TO TEST THE VISION OF A CHILD BEFORE ABOUT AGE 3, WHEN SHE CAN DESCRIBE WHAT SHE’S SEEING. BUT EVEN BEFORE YOUR BABY CAN SPEAK, THERE ARE WAYS TO IDENTIFY VISION PROBLEMS.

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arents spend a lot more time with their baby than the paediatricians does, and they spend a lot of that time gazing into their baby’s eyes. So even though they may not have medical degrees, parents are often the first ones to spot problems in a baby’s developing vision. Here are a few guidelines: • The baby’s ability to track movement with her eyes is the first thing one should watch for. As early as 2 or 3 months, a baby developing normally will begin to fix her eyes on an object and follow the object as it moves.

• Parents can also check that a baby’s two eyes are aligned

with each other. In early infancy, drifting of the eyes is normal. But if drifting or crossing of the eyes persists, you should alert your doctor.

• Finally, parents should report any whiteness in the pupil of the eye. That can be a sign of eye disease.

Paediatric ophthalmologists have specialised instruments to diagnose possible vision problems in babies before they can speak, but these tests can be considered elective and can be expensive, so parents may want to discuss the options with their paediatrician before requesting them.

for heart disease and other serious health problems.

Parents should find every excuse to get active and make walking or other physical activities a part of their daily routine with their kids, according to Dr. Kaliebe.

3. The last rule is to “honour silence.” By this, Dr. Kaliebe was referring to all of the noise that accompanies media and technologies that are common in our society. He noted that television and video games should be forbidden in children’s bedrooms as well as on school nights. Family meals should also be devoid of any form of media, he wrote.

Dr. Kaliebe concluded that by replacing noise, processed foods and physical inactivity with silence, minimally processed foods and physical activity, parents and children can lead healthier lives.

GIVE BABY A SAFE NIGHT’S SLEEP

Make sure your baby’s crib has fixed rails.

Or if you must use an older crib, don’t use the drop-side rail, or get an immobiliser for it. (Cribs with drop-side rails are banned.)

Test the crib to make sure your baby can’t fit his head between the slats. If you can slide a soda can between the slats, they’re too wide.

Always keep soft items like blankets, pillows, stuffed toys, and bumpers out of your baby’s sleep space.

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Wednesday, June 25, 2014

... WOMEN’S HEALTH ...

SUNSCREEN MAY NOT BE ENOUGH TO PROTECT AGAINST MELANOMA NEW RESEARCH SAYS YOUR SPF DOESN’T COME WITH A GUARANTEE, BUT HERE’S WHY YOU SHOULDN’T DITCH IT JUST YET

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ummer wouldn’t be summer without the ritual of slapping on even more sunscreen than usual.

But if you’re relying on the lotion (or spray, or stick) to safeguard your skin from the cancer-causing effects of UV rays, then we need to fill you in on some crucial info. A new study from the journal Nature found that sunscreen alone, even a high-number SPF, isn’t a guarantee that you won’t at some point develop melanoma, the rarest yet deadliest form of skin cancer.

Researchers applied sunscreen with an SPF of 50 to mice who were bred to be predisposed to melanoma. Compared to a group of mice sans sunscreen, the first group took 30 percent longer to develop melanoma. The takeaway: Though high-factor sunscreen helped reduce the damage UV rays do to skin cells on a molecular level, which in turn can lead to cancer, it wasn’t enough to offer complete protection, researchers concluded.

That comes as no surprise to dermatologists,

HOW TO CHECK FOR SKIN CANCER

I

f you didn’t already know that solariums are dangerous for your skin, you must have been living under a rock – in which case you’d probably be well protected from skin cancer.

But while it is already established that indoor tanning beds can cause malignant melanoma, a new analysis in British journal BMJ has confirmed indoor tanning beds significantly increase the risk of the most common skin cancers, non-melanoma skin cancers.

Of course, slip-slop-slapping to prevent skin cancer is your best bet, but having regular skin checkups with a doctor or dermatologist and keeping an eye on your own moles can help avert serious skin-cancer issues.

“Catching skin cancer early is key for successful treatment,” says dermatologist Dr Thomas Rohrer.

“Checking your skin for skin cancer only requires your eyes and a mirror. Involving a partner adds another set of eyes, which is especially helpful when checking the back and other hard-to-see areas.”

On that note, don’t forget to check your scalp, the back of your neck, the backs of your legs, between your toes, the soles of your feet and your palms.

What you need to remember: the ABCDEs of melanoma. Make an appointment with a specialist if one of your moles shows any of these signs: A – Asymmetry: One half of the spot is different to the other half. Like a Gemini.

B – Border: Your mole has border disputes – its outline is undefined or irregular.

C – Colour: The mark is multi-coloured – it could be tan, brown and/or black with areas of red and even blue or white.

D – Diameter: Melanomas are usually larger than 6mm (about the size of that chewed-up rubber on the end of your pencil), though keep in mind that they can be smaller.

E – Evolving: Shape shifter style, the spot has changed in size, colour or structure, or it looks different to your other moles and freckles.

who have long reminded patients that protecting your skin also means having other weapons in your cancer-fighting arsenal. That includes covering up with clothes or a broadbrimmed hat, staying under an umbrella or awning, and totally avoiding being outside during peak UV hours between 10 a.m. and 2 p.m.

Sure you’ve heard these strategies before, but combined with regular use of a broad-spectrum sunscreen (meaning it repels UVA and UVB rays) of at least 30 SPF, they really will keep your skin healthy.

The other thing to know about melanoma is that unlike basal cell and squamous cell carcinoma— two more common, less lethal forms of skin cancer that are almost always caused by unprotected sun exposure—melanoma can appear on places on the body where, well, the sun doesn’t shine, such as your butt, pubic area, and the bottoms of your feet. This suggests that melanoma is caused by other factors, like genetics, and bathing yourself in sunscreen may not even make a difference.

There is no evidence that sunscreen protects against malignant melanoma like it protects against other types of skin cancer. So even though this study was done on mice who were already more susceptible to melanoma, the results show that sunscreen alone may not prevent skin cancer, especially if you have a genetic predisposition for the disease.

Of course, this doesn’t mean you should toss your SPF. Broad-spectrum sunscreens are still highly recommended. According to the researchers, a combination of sunscreen and careful covering up will reduce your risk of skin cancer. To fully protect against melanoma, it’s important to go for yearly skin checks and have any weird spot or mark checked out ASAP so you can catch a growth before it becomes malignant.

And, beware the use-by date: the Cancer Council states that sunscreen won’t work as well if past its use-by date, or stored incorrectly.

Store sunscreen out of the sun and at temperatures below 30°C.

HELPFUL HINTS FOR CHECKING YOUR SKIN THIS SUMMER

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Wednesday, June 25, 2014

... MEN’S HEALTH ...

KNOWING THE RISK FACTORS AND SIGNS OF A STROKE IS THE FIRST STEP IN STROKE PREVENTION

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HEALTH TIPS FOR MEN IN THEIR 40S & 50S 1. DE-STRESS Midlife is often a very stressful time for many men, with career, financial, and family pressures. And stress is a known risk factor for cardiovascular disease, which hits men at a younger age than women (heart disease is the No.1 killer of men 45 to 54). Now’s the time to find ways to get that stress off your back, whether it’s regular exercise, yoga, meditation, or stress management classes.

MEN AND STROKE How Does a Stroke Occur?

Are strokes preventable?

A stroke, sometimes called a “brain attack,” occurs when blood flow to an area in the brain is cut off. The brain cells, deprived of the oxygen and glucose needed to survive, die. If not caught early, permanent brain damage and death can result.

There are two types of stroke: • Ischemic stroke is similar to a heart attack, except it occurs in the blood vessels of the brain. Clots can form either in the brain’s blood vessels, in blood vessels leading to the brain, or even blood vessels elsewhere in the body that travel to the brain. These clots block blood flow to the brain’s cells. Ischemic stroke can also occur when too much plaque (fatty deposits and cholesterol) clogs the brain’s blood vessels. About 80% of all strokes are ischemic.

• Haemorrhagic strokes occur when a blood vessel in the brain breaks or ruptures. The result is blood seeping into the brain tissue, causing damage to brain cells. The most common causes of haemorrhagic stroke are high blood pressure and brain aneurysms.

An aneurysm is a weakness or thinness in the blood vessel wall.

Up to half of all strokes are preventable. Many risk factors can be controlled before they cause problems.

What are the symptoms of stroke?

The most common symptoms of a stroke are: • Weakness or numbness of the face, arm, or leg on one side of the body • Loss of vision or dimming (like a curtain falling) in one or both eyes • Loss of speech, difficulty talking, or understanding what others are saying • Sudden, severe headache with no known cause • Loss of balance or unstable walking, usually combined with another symptom

What should I do if I have symptoms of a stroke?

Immediately call Emergency if you or someone you know has symptoms of a stroke. Stroke is a medical emergency. Immediate treatment can save your life or increase your chances for a full recovery.

Controllable risk factors include: • High blood pressure • Atrial fibrillation • Uncontrolled diabetes • High cholesterol • Smoking • Excessive alcohol intake • Being overweight • Existing carotid and/or coronary artery disease

Uncontrollable Risk Factors: • Age (People over age 65) • Gender (Men have more strokes, women have deadlier strokes) • Race (African-Americans are at increased risk) • Family history of stroke Your doctor can evaluate your risk for stroke and help you control your risk factors.

Sometimes, people experience warning signs before a stroke occurs. These are called transient ischemic attacks (also called TIA or “mini-stroke”), brief episodes of the stroke symptoms listed above. A TIA is when a blockage, caused by a clot, is temporary. These leave no permanent brain damage.

Some people have no warning signs before a stroke, or symptoms are so mild that they are not noticeable. Regular check-ups are important in catching problems before they become serious. Report any symptoms or risk factors to your doctor.

2. DON’T SKIP THE DOCTOR Your wife or girlfriend has probably been to the doctor at least once a year since she was in her 20s, even if just for a Pap smear. It’s easy for guys to get out of the habit of routine care. But as you reach midlife, this is one habit you should start, not stop.

3. DEFLATE THE SPARE TIRE Many men tend to gain weight around the middle as they hit midlife. Watch it closely.

Studies have found that spare tires trump even general obesity as a predictor of heart disease and diabetes.

4. DON’T FORGET KEY SCREENING TESTS All men 20 and older should get their cholesterol checked every five years. Talk to your doctor about diabetes screening starting at age 45 -- or younger, if you’re overweight and physically inactive, or have a family member with diabetes. A colonoscopy is recommended at age 50 (earlier if you’re at high risk).

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Wednesday, June 25, 2014

... FITNESS ...

CHAMPION ABS

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THIS TOUGH ABS WORKOUT WILL MAKE YOU LOOK (AND FEEL!) LIKE A CHAMPION. TRY THESE ADVANCED MOVES AT HOME OR AT THE GYM

GREAT TREADMILL WORKOUTS FOR ANYONE

1. Decline Lower-Abs Blaster

Target Muscles: rectus abdominis Set Up: Lie face up on a decline bench with your head at the top. Grab the bench behind your head and point your legs towards the ceiling [A].

Action: Contract your abs as you raise your hips to bring your feet closer to the ceiling [B]. Pause, then slowly return to the start. Repeat for three sets of 15 to 20 reps.

Tip: Don’t swing or rock your hips as you lift them.

BURN FAT, BUILD MUSCLE AND IMPROVE ENDURANCE WITH THESE FOUR TREADMILL WORKOUTS DESIGNED FOR ANY TRAINING PROGRAM.

W

hen it comes to running on the treadmill, most people don’t come close to maximising their cardio workouts. Like so many other things in fitness, you get out of the treadmill what you put into it. Once you step on the treadmill, it’s time to envision your fitness goals, work hard and train like an athlete to achieve them.

These basic treadmill workout formats are crucial for bringing about results and keeping you mentally stimulated. Get leaner, faster and stronger by incorporating these four treadmill workouts into your regular strength and conditioning program.

Directions You can modify these workouts by making the component parts shorter or longer, adding intervals, hill repeats, etc., but the basic format should always remain the same. Here is a sample week of treadmill workouts for cardio that works: Monday: Intervals Wednesday: Tempo Friday: Hills Saturday: Endurance

The Workouts 30 Minute Tempo Workout This workout has three parts: A warm up, the Tempo section, then a cool down. The key is to run the middle section at a “comfortably hard” pace, one where you’re not dying, but it’s challenging.

• 10-minute walk/light jog • 10-minute Tempo [roughly a 7 intensity on a scale of 1-10] • 10-minute cool down

the floor slowly; keep your eyes on the ceiling as you move.

Pause, then slowly return to the start. Repeat for three sets of 15 reps; when you are through, reverse the position of your feet and repeat with your opposite arm extended.

Tip: This is a small motion; don’t allow your upper back to lift higher than necessary.

4. Side Plank with Raise, Part 1

2. Abdominal Roller

30 Minute Interval Workout This is a HIIT workout. Since the intervals will be significantly shorter than the Tempo section in the previous workout, they should be run at a much higher intensity. Walk or jog slowly to recover.

• 10-minute walk/light jog • 8x1 minute hard intervals [a 9-10 intensity] with 1-minute recovery • 5-minute cool down

30 Minute Hill Workout Running hills is one of the most powerful ways to maximise your treadmill workout. You torch major calories, strengthen your entire body, and improve your running form and efficiency. Run at a 7% incline for the work portion.

• 10-minute easy warm up • 5x2-minute hills with 1-minute recovery • 5-minute cool down

30 Minute Endurance Workout Although it has been much maligned over the past few years, there is still great value to performing slower steady-state treadmill runs. These workouts force the body to add new capillaries and increase the number and size of the mitochondria, building overall endurance. They can also be used as “active recovery,” performed the day after a harder session such as an Interval workout.

• 3-minute easy warm up • 25-minutes steady-state, easy aerobic pace. [5-6 intensity] • 2-minute cool down

Target Muscles: obliques Set Up: Lie face up on the floor, with your calves resting on a stability ball. Extend your arms at your sides and press through your palms to lift your hips from the ground [A].

Action: Keep your upper back in contact with the floor as you slowly twist your hips to one side [B]. Pause, and then roll back to the centre and towards the opposite side. Do three sets of 10 reps on each side.

Tip: Watch that your back does not sag throughout your set.

3. Heel-to-Toe Crunch Target Muscles: rectus abdominis Set Up: Lie on your back with your legs extended; stack your feet and extend one arm towards the ceiling as shown.

Action: Lift your shoulders from

Target Muscles: obliques, deltoids Set Up: Lie on your side with your legs stacked and your lower forearm resting on the floor.

Hold a light dumbbell in your other hand [A].

Action: Lift your hips from the floor to bring your body into a straight line [B].

5. Side Plank with Raise, Part 2

Action: Next, lift the weight towards the ceiling until your arm is straight [C]. Slowly lower the weight, then your hips, to return to the start. Repeat for 10 reps, then flip over and do the same with your other arm. Aim for three sets on each side.

Tip: Try this exercise without the dumbbell first before attempting it with a weight.

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Wednesday, June 25, 2014

... MENTAL HEALTH ...

11

ADHD IN ADULTS ATTENTION DEFICIT HYPERACTIVITY DISORDER IS NOT LIMITED TO CHILDREN -- 30% TO 70% OF KIDS WITH ADHD CONTINUE HAVING SYMPTOMS WHEN THEY GROW UP. IN ADDITION, PEOPLE WHO WERE NEVER DIAGNOSED AS KIDS MAY DEVELOP MORE OBVIOUS SYMPTOMS IN ADULTHOOD, CAUSING TROUBLE ON THE JOB OR IN RELATIONSHIPS. MANY ADULTS DON’T REALISE THEY HAVE ADHD, LEAVING THEM MYSTIFIED ABOUT WHY THEIR GOALS SEEM TO SLIP OUT OF REACH.

Signs of Adult ADHD: Running Late ADHD in adults follows a slightly different pattern than in children. Adults may be chronically late for work or important events. Adults may realise that their tardiness is undermining their goals, but they just can’t seem to be on time.

Risky Driving One of the hallmarks of ADHD is difficulty keeping your mind on the task at hand. That spells trouble for teens and adults when they’re behind the wheel of a vehicle. Studies show that people with ADHD are more likely to speed, have accidents, and lose their drivers’ licenses.

Distraction Adults with ADHD may have trouble prioritising, starting, and finishing tasks.

They tend to be disorganised, restless, and easily distracted. Some people with ADHD have trouble concentrating while reading. The inability to stay focused and follow through on tasks can derail careers, ambitions, and relationships.

Outbursts Adults with ADHD may have problems with self-control. This can lead to: a) Difficulty controlling anger b) Impulsive behaviours c) Blurting out rude or insulting thoughts Hyperfocus Some adults with ADHD can focus intently on things they enjoy or find interesting -- the ability to hyperfocus. But they struggle to pay attention to tasks that bore them. The trouble is that many tasks nec-

WHAT IS ADHD?

essary for success in everyday life are dull, from making a grocery list to filing documents at work. People with ADHD tend to put off boring tasks in favour of more enjoyable activities.

ADHD or Something Else?

If you are often restless and have trouble concentrating, don’t jump to the conclusion that you have ADHD. These symptoms are also common in other conditions. Poor concentration is a classic sign of depression. Restlessness or anxiety could indicate an overactive thyroid or anxiety disorder. Your health care provider will investigate whether these conditions could be causing your symptoms instead of -- or in addition to – ADHD

What Causes ADHD? In people with ADHD, brain chemicals called neurotransmitters are less active in areas of the brain that control attention. Researchers don’t know exactly what causes this chemical imbalance, but they think genes may play a role, because ADHD often runs in families. Studies have also linked ADHD to prenatal exposure to cigarettes and alcohol.

Diagnosing ADHD in Adults Many adults don’t learn that they have ADHD until they get help for another problem, such as anxiety or depression. Discussing poor habits, troubles at work, or marital conflicts often reveals that ADHD is at fault. To confirm the diagnosis, the disorder must have been present during childhood, even if it was never diagnosed.

Old report cards or talking with relatives

can document childhood problems, such as poor focus and hyperactivity.

Testing for ADHD During an evaluation for ADHD, some mental health professionals use neuropsychological tests. These can include timed, computer-based tests that measure attention and problem-solving skills. Neuropsychological testing is not needed to make a diagnosis, but it can shed light on how ADHD affects a person’s daily life. It can also uncover coexisting conditions, such as learning disabilities.

Medications for ADHD The most common medicines for ADHD are stimulants. It may seem ironic that people who are restless or hyperactive get help from stimulants. But there is good evidence that these drugs sharpen concentration by correcting an imbalance of brain chemicals. If stimulants aren’t sufficient, your doctor may prescribe an antidepressant to stabilise mood or a selective norepinephrine reuptake inhibitor, such as atomoxetine, which can help control impulsive behaviours.

Counselling for ADHD Most adults with ADHD improve when they start medication, but they may continue to struggle with poor habits and low self-esteem. Counselling for ADHD focuses on getting organised, setting helpful routines, repairing relationships, and improving social skills. There is evidence that cognitive-behavioural therapy is particularly helpful in managing problems of daily life that are associated with ADHD.

ATTENTION DEFICIT HYPERACTIVITY DISORDER (ADHD) IS A MENTAL DISORDER THAT CAUSES ABOVE-NORMAL LEVELS OF HYPERACTIVE AND DISRUPTIVE BEHAVIOURS. PEOPLE WITH ADHD TEND TO HAVE DIFFICULTY CONCENTRATING, SITTING STILL, PAYING ATTENTION, STAYING ORGANIZED, FOLLOWING INSTRUCTIONS, REMEMBERING DETAILS, AND/OR CONTROLLING IMPULSES. ONE OF THE UNFORTUNATE COMPLICATIONS FOR PEOPLE WITH UNTREATED ADHD IS THAT THEY OFTEN HAVE TROUBLE GETTING ALONG WITH THEIR PEERS, FAMILY MEMBERS AT HOME, AND CO-WORKERS. PUBLISHED BY

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EDITORIAL TEAM

TASNIM AHMED TAHER ABU ZAID ............................................

DESIGNER RAVINDRANATH KOONATH ............................................

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Wednesday, June 25, 2014