Health Check

ISSUE 2

Wednesday, March 26, 2014

IMPLEMENTATION OF THE SECOND PHASE OF HEALTH INSURANCE NEXT MONTH

EDUCATIONAL HEALTH SUPPLEMENT SPONSORED BY

ORAL HEALTH: Common Problems, Dental Hygiene & More…

CAN MOUTH BACTERIA AFFECT THE HEART?

Dr. Faleh Mohammed Hussain, Assistant Secretary General of the Supreme Council of Health for Policy affairs, CEO -designate of the National Company for Health Insurance, stated that this week will witness finalising the launch of the second phase of health insurance, which will be implemented next month, that includes all Qatari citizens, referring that preparations are currently being confirmed by providing the different tools that are needed by the mechanisms for implementing this stage.

(Continued on page 3)

HIGHER COUNCIL FOR HEALTH: PROVIDING THE BEST SERVICES TO QATARI CITIZENS ABROAD

SOME STUDIES SHOW THAT PEOPLE WITH GUM DISEASE ARE MORE LIKELY TO HAVE HEART DISEASE THAN THOSE WITH HEALTHY GUMS. RESEARCHERS AREN’T SURE WHY THAT IS; GUM DISEASE ISN’T PROVEN TO CAUSE OTHER DISEASES. BUT IT MAKES SENSE TO TAKE CARE OF YOUR MOUTH LIKE YOU DO FOR THE REST OF YOUR BODY.

Gum Disease and Diabetes Diabetes can reduce the body’s resistance to infection. Elevated blood sugars increase the risk of developing gum disease. What’s more, gum disease can make it harder to keep blood sugar levels in check.

Dry Mouth and Tongue Cause Tooth Decay The 4 million Americans who have Sjögren’s syndrome are more prone to have oral health problems, too.

With Sjögren’s, the body’s immune system mistakenly attacks tear ducts and saliva glands, leading to chronically dry eyes and dry mouth (called xerostomia).

Pale Gums and Anaemia Your mouth may be sore and pale if you’re anaemic, and your tongue can become swollen and smooth (glossitis).

Medications That Cause Dry Mouth The Higher Council for Health (HCH) stated that it will compile a list of the best healthcare service providers abroad and set up quality criteria to guarantee that the Qatari citizens receive the best services abroad. New rules about administrative procedures related to medical treatment abroad have been ratified; it covers administrative and clinical procedures governing the sending of patients abroad for treatment.

(Continued on page 3)

Antihistamines, decongestants, painkillers, and antidepressants are among the drugs that can cause dry mouth. Talk to your doctor or dentist to find out if your medication regimen is affecting your oral health.

Stress and Teeth Grinding People under stress produce high levels of the hormone cortisol, which wreaks havoc on the gums and body.

Stress also leads to poor oral care.

Other stress-related habits include smoking, drinking alcohol, and

clenching and grinding teeth (called bruxism).

Osteoporosis and Tooth Loss

The brittle bone disease osteoporosis affects all the bones in your body -including your jaw bone -- and can cause tooth loss. Bacteria from periodontitis, which is severe gum disease, can also break down the jaw bone.

Eating Disorders Erode Tooth Enamel A dentist may be the first to notice signs of an eating disorder such as bulimia. The stomach acid from repeated vomiting can severely erode tooth enamel. Purging can also trigger swelling in the mouth, throat, and salivary glands as well as bad breath.

Thrush and HIV People with HIV or AIDS may develop oral thrush, oral warts, fever blisters, canker sores, and hairy leu-

koplakia, which are white or grey patches on the tongue or the inside of the cheek.

Treating Gum Disease May Help RA People with rheumatoid arthritis (RA) are eight times more likely to have gum disease than people without this autoimmune disease. Making matters worse: they can have trouble brushing and flossing because of damage to finger joints.

Tooth Loss and Kidney Disease Adults without teeth may be more likely to have chronic kidney disease than those who still have teeth.

Researchers suggest that chronic inflammation may be the common thread.

Gum Disease and Premature Birth If you’re pregnant and have gum disease, you could be more likely to have a baby that is born too early and too small. Underlying inflammation or infections may be to blame.

What Healthy Gums Look Like Healthy gums should look pink and firm, not red and swollen. To keep gums healthy, practice good oral hygiene. Brush your teeth at least twice a day, floss at least once a day, see your dentist regularly, and avoid smoking or chewing tobacco.

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Wednesday, March 26, 2014

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Wednesday, March 26, 2014

... REPORT ...

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IMPLEMENTATION OF THE SECOND PHASE OF HEALTH INSURANCE NEXT MONTH (Continued from page 1) Dr. Faleh Hussein emphasised on his remarks that this phase will witness an increase in the number of providers of social health insurance, as well as an increase in the health services covered by health insurance. Further, work is underway to identify and ensure the availability of the possibilities offered to the new providers, who will enter as providers within the system in the second phase.

The Chief Executive in charge of the National Company for Health Insurance has made it clear that the reasons for the

implementation of the system in stages are due to the need to ensure the ability to integrate the system seamlessly with existing systems of the providers of health services, in addition to learning from each stage, in a manner that will make the social health insurance system characterised by the desired strength and effectiveness. He pointed out that users of the program will be able to select the health care providers that are right for them from among a large number of providers of such services, from both the public and private sectors.

The social health insurance system

network includes currently seven providers, namely: Women’s Hospital of Hamad Medical Corporation, Al Emadi Hospital, Al-Ahli Hospital, Doha Clinic Hospital, Al Wakra Hospital, Al Khor Hospital, and the Cuban Hospital. The private clinics and health centres will enter as one of the providers of the new social health insurance, in the beginning of April.

It is worth mentioning that the inauguration of the first phase of the national health insurance system was in July 2013 on the Qatari female citizens from the age of twelve and older, to benefit

from covering cases of maternity , pregnancy, childbirth, gynaecological diseases and related health care needs of women .

The National Health Insurance System puts Qatar at the forefront of countries in the Middle East in the field of health care delivery. This system ensures provision of minimum coverage to everyone in Qatar, which will lead to raising the standards and quality of healthcare in the country, and to achieving social and economic benefits by accentuating that individuals enjoy higher levels of health and productivity.

HIGHER COUNCIL FOR HEALTH:

Providing the best services to Qatari citizens abroad (Continued from page 1) In its 2012 annual report, the HCH says the provision of highly specialised services is not exclusive to the relatively small population of the State of Qatar. Accordingly, the report says, the HCH sends patients for treatment abroad – specifically to traditional places like Germany, the United States and the UK. It says some improvements have been made in order to curtail the travel of those with unnecessary cases.

The purpose is to consolidate and promote the quality and continuity of healthcare and to ensure maximum benefits from the expenses.

In fact, the recent improvement in the standards of medical services in Qatar has resulted in the reduction in the number of

requests for treatment abroad. A study made by the council showed a sharp drop in organ transplant operations abroad by 59%.

In previous statements about patient’s escorts, the HCH referred to section (4) of the council of Ministers resolution no. 69 for the year 2012. The classification of the escorts is as follows: a. Male patients below 12 yrs.: a woman escort and a ‘Mahram’ for the woman. b. One escort for the patient at the age of 12 or more c. For unmarried women: a woman escort and a ‘Mahram’ for both. d. One escort for married women e. Two escorts each for patients above 60 yrs. and the disabled Regarding the complaints about the escort’s treatment abroad, the HCH said in any emergency case or request for cover of expenses, the matter will be referred to a medical commission.

According to section (5) of the Emiri Decree No (51) for the year 2012, the medical offices abroad shall inform the department of medical relations and treatment abroad at the higher council for health about emergen-

cy treatment cases, not later than three days after knowing it. And the department shall inform the higher commission about these cases in the shortest possible time so that the commission may decide whether the case is an emergency or not.

Quick Solutions The HCH says that a study is being done to find out short and long term solutions to cope up with the increasing rush towards treatment in Germany and other European countries.

The HCH said the medical offices accredited for the treatment of Qatari citizens abroad are being given more support. However, the major efforts by the HCH are to focus on localisation of treatment by support or creation of high level services, particularly rare specialisations.

The internal achievements book of the State of Qatar, published by the General Secretariat of the Council of Ministers mentioned that the Medical Commission for Treatment Abroad approved the treatment of 1503 patients during 2013. The commission also completed all the procedures for the travel of 1681. Likewise, the Medical Commission for the Medical Fitness and Disability dealt with 3550 cases throughout the year.

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Wednesday, March 26, 2014

... FITNESS ...

THE BEST ABS WORKOUT: GET SIX PACK ABS IN WEEKS You’ve been obsessing over your abs for almost two decades.

That ends now. Because we laid out one of the best ab workouts for women to kick those elusive buggers out of hiding. Finally!

Why’s our plan so damn effective? Because it hits your entire core—not just your ab muscles but the muscles that support the spine—from all angles with a variety of moves that challenge your stability, balance, and rotational strength.

As for results: Do the moves two to three non-consecutive days a week and you’ll notice a flat-out hot difference in just 30 days.

MOVE 1: Stability Ball Pelvic Tilt Crunch SETS: 3 REPS: 12 - 15 REST: 30 seconds Grab a 5- to 10-pound medicine ball. Lie face up on a stability ball with back and head pressed into the ball, your feet together on the floor, and the medicine ball positioned against your chest (A).

Brace your abs and crunch up until your shoulders are off the ball. Then reach the ball toward the ceiling (B).

That’s 1 rep.

Works chest, abs, hips, and glutes

MOVE 2: Walk the Plank and Rotate SETS: 2 REPS: 8 - 10 REST: 30 seconds Get in plank position with your hands on a 12to 18-inch step (A). With your weight on your left arm, rotate your body while rais- ing your right arm toward the ceiling (B). Return to plank position and step your right arm down to the right of the bench, then your left arm down to the left of the bench.

Step back up, leading with your left arm. That’s 1 rep.

Works entire core, shoulders, chest, back, and hips

MOVE 3: Arm Pull Over StraightLeg Crunch SETS: 3 REPS: 15 REST: 30 seconds Grab a pair of 10- to 12-pound dumbbells and lie on your back with your arms behind

LOSE BELLY FAT: USE THIS ABS WORKOUT TO GET STRONG CORE MUSCLES AND FLAT ABS IN NO TIME!

you. Extend your legs at a 45-degree angle (A). Bring your arms up over your chest and lift your shoulders off the mat while raising your legs until they’re perpendicular to the floor (B). Return to start (don’t let your legs touch the floor).

That’s 1 rep.

Works upper back, abs, and hips

MOVE 4: The Matrix SETS: 3 REPS: 15 REST: 30 seconds Grab a 5- to 10-pound medicine ball and kneel on the floor with your knees hip-width apart.

Lengthen your spine and press the ball against your abs (A). Slowly lean back as far as possible, keeping your knees planted (B). Hold the reclined position for 3 seconds, then use your core to slowly come up to the starting position.

That’s 1 rep.

Works abs, back, glutes, and quads

MOVE 5: Nose-toKnee Crunch SETS: 2 REPS: 12 - 15 REST: 30 seconds Get in plank position with your hands shoulder-width apart on a stability ball (A).

Draw your right knee toward your chest (B). Hold for 1 second, then return to plank position.

That’s 1 rep.

Works entire core, shoulders, chest, hips, and glutes

MOVE 6: Prone Oblique Roll SETS: 2 REPS: 12 - 15 REST: 30 seconds Get in plank position with your shins about hip-width apart on a stability ball and your hands shoulder-width apart on the floor (A).

Keeping your feet on the ball, draw your right knee toward your right shoulder (the left just comes along for the ride) (B).

Return to centre.

Works shoulders, chest, obliques, back, and glutes

MOVE 7: Back Extension Rear Leg Raise SETS: 2 REPS: 15 REST: 30 seconds Rest your hips and stomach on a stability ball. Straighten your legs and position your toes hipwidth apart on the floor. Extend your arms in line with your shoulders (A). Lift your right leg about 6 inches off of the floor while reaching your arms as far out as possible (B).

That’s 1 rep.

Works lower back and glutes

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Wednesday, March 26, 2014

... DOCTOR’S DESK ...

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ROSACEA AND CONTROLLING BLOOD PRESSURE: DR ROSEMARY LEONARD ANSWERS MEDICAL QUERIES HERE, FAMILY GP DR ROSEMARY LEONARD ADDRESSES YOUR MEDICAL QUESTIONS ABOUT ROSACEA TREATMENT AND HIGH BLOOD PRESSURE WITH MÉNIÈRE’S DISEASE.

Q:

I suffer from rosacea which can be unsightly at times. I was prescribed a gel (to no effect) and also a four month course of oxytetracycline antibiotics which have not helped either.

I don’t wish to bother my doctor again. Do you have any suggestions?

Rosacea is a skin condition that causes redness and small lumpy red spots that can look very similar to acne and occurs mainly across the cheeks and sometimes on the nose as well.

It also can lead to flushing of the cheeks

A:

which is usually worse after exposure to sunshine, eating spicy foods or alcohol. It is a common condition affecting about one in 10 people in the UK. It can occur at any age but is most commonly found in those aged 30 to 50. It’s slightly more common in women. The cause isn’t known but it is thought it may be due to several factors such as damage to the tiny blood vessels in the skin making them more leaky.

Another possibility is an abnormal immune reaction in the skin or an overgrowth of the

FEELING BLOATED WITH CRAMPING PAINS IN MY STOMACH Q:

I have been diagnosed with ulcerative colitis (UC) for seven years and have been in remission for six years.

However, I have recently been feeling very bloated with slight cramping pains and dull aching in my lower stomach.

I have also been having muscle spasms in the same region.

Does this sound like a bout of UC or could it have something to do with the contraceptive injection I have been

having?

There are, broadly, three possible answers to this question.

• It could be a reactivation of the ulcerative colitis.

• It could be the effect of the hormones from the injection.

• It could be unrelated to either of these issues – e.g. an infection, irritable bowel disease etc.

There’s only one way to clarify it – you need to see your doctor for examination and/or tests.

A:

tiny mites that normally live harmlessly on the skin. It can run in families.

Various treatments are available and it is usually a case of “try it and see” as no single treatment works for everyone. Treatments that can be helpful include facial gel containing the antibiotic metronidazole and antibiotics taken by mouth such as lymecycline or oxytretracycline.

All treatments usually need to be used for at least three months or longer to see whether they are having any beneficial effect. You may need to be a bit more patient but it would be worth seeing your doctor again to find out if changing your antibiotics would be helpful.

In the meantime make sure you always wear sunblock even at this time of the year.

Also try to identify and avoid any foods or drinks that make your skin worse.

I recently had an MRI scan on my inner ears as I suffer from Ménière’s disease and it has been getting worse.

The scan revealed that my ears were normal but I had to get my high blood pressure under control because there is apparently some “wear and tear” to the blood vessels.

What does this mean?

Q:

A:

MRI scans can show up changes in soft tissues including the details of blood vessels in the area being examined.

High blood pressure can cause changes in arteries, especially thickening of the walls which in turn makes the space inside the artery smaller. This means that it could block more easily.

Although the scan only looked at the arteries around your ear these won’t be the only ones affected as the changes will probably have occurred throughout your body.

If the arteries in your brain are narrowed it means you are more at risk of a stroke and if the blood vessels that supply the heart muscle are affected you are more at risk of a heart attack. Good control of your blood pressure is important to stop the damage to the blood vessels becoming worse.

You can also help to maintain your blood vessels in as good a condition as possible by making sure your cholesterol level and weight are in the normal range (your GP can check these for you), by taking regular exercise and most importantly not smoking.

(Courtesy: express.co.uk/life-style/health)

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Wednesday, March 26, 2014

... MEDICAL SCIENCE ...

BODY SHAPE INDEX AS NEW PREDICTOR OF MORTALITY I

n 2012, Dr. Nir Krakauer, an assistant professor of civil engineering in CCNY’s Grove School of Engineering, and his father, Dr. Jesse Krakauer, MD, developed a new method to quantify the risk specifically associated with abdominal obesity.

A follow-up study, published on February 20 by the online journal PLoS ONE, supports their contention that the technique, known as A Body Shape Index (ABSI), is a more effective predictor of mortality than Body Mass Index (BMI), the most common measure used to define obesity.

A BODY SHAPE INDEX (ABSI), IS A MORE EFFECTIVE PREDICTOR OF MORTALITY THAN BODY MASS INDEX (BMI)

The team analysed data for 7,011 adults, 18+, who participated in the first Health and Lifestyle Survey (HALS1), conducted in Great Britain in the mid-1980s, and a follow-up survey seven years later (HALS2). The sample was broadly representative of the British population in terms of region, employment status, national origin, and age. They used National Health Service records through 2009 to identify deaths and cancer cases: 2,203 deaths were recorded among the sample population.

Then, they compared all-cause mortality from the HALS sample with ABSI and other variables, including BMI, waist circumference, waist - hip ratio and waist - height ratio.

The analysis found ABSI to be a strong indicator of mortality hazard among the HALS population. Death rates increased by a factor of 1.13 (95% confidence interval, 1.09-1.16) for each standard deviation increase in ABSI. Persons with ABSI in the top 20 percent were found to have death rates 61 percent higher than those with ABSI in the bottom 20 percent.

The results tracked closely with the earlier study, which used data from the National Health and Nutrition Examination Survey (NHANES), conducted in the United States between 1999 and 2004. This provides stronger evidence that ABSI is a valid indicator of the risk of premature death across different populations. Further, they showed that ABSI outperformed commonly used measures of abdominal obesity, including waist circumference, waist - hip ratio and waist - height ratio.

Also, because the data came from two surveys seven years apart, the researchers were able to assess the effect of change in ABSI on mortality. They found an increase in ABSI correlated with increased risk of death, and that the more recent ABSI measurement was a more reliable predictor. Noting this, the researchers contend that further investigation is warranted into whether lifestyle or other interventions could reduce ABSI and help people live longer.

RESEARCHERS DETERMINE WHETHER VITAMIN D CAN IMPROVE MOOD IN WOMEN WITH DIABETES

L

oyola University Chicago Marcella Niehoff School of Nursing researchers are recruiting women for a study to determine whether raising blood levels of vitamin D can improve mood in women with diabetes. The study also will examine whether raising vitamin D levels can reduce blood pressure and affect how well women manage their diabetes.

Principal investigator Sue M. Penckofer, PhD, RN, and colleagues hypothesise that women who have low levels of vitamin D and receive weekly doses of 50,000 IUs of vitamin D3 will report a better mood than those who receive weekly doses of 5,000 IUs. “Using a higher dose of vitamin D is potentially an easy and cost-ef-

fective way to improve mood,” Dr. Penckofer said. “Improving mood may make these women more likely to eat properly, take their medication, get enough exercise and better manage their disease overall.”

Women who are eligible are between the ages of 21 and 75 and have type 2 diabetes, low levels of vitamin D in their blood, are overweight and report symptoms of depression. Women will be randomly assigned to receive one of the two doses for six months. The study began enrolling women in November 2013 and will continue until 2017.

Earlier studies have found that depressed people have elevated levels of inflammatory biomarkers, notably cytokines and C-reactive protein (CRP). The study will explore

whether vitamin D supplementation decreases inflammation, thus providing evidence for a plausible mechanism for how the vitamin works as an antidepressant.

Women with type 2 diabetes have worse outcomes than men. The reason may be due to depression, which affects more than 25 percent of women with diabetes. Depression impairs a patient’s ability to manage her disease.

Many Americans do not get enough vitamin D, and people with diabetes are prone to vitamin D insufficiency or deficiency. The exact mechanisms behind this are not known, but may include limited intake of foods high in vitamin D, obesity, lack of sun exposure, and genetic variations.

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Wednesday, March 26, 2014

... NUTRITION ...

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Healthy Recipes

Buckwheat and Blueberry Pancakes with Turkey Sausage

HEALTHY BREAKFASTS SKIPPING BREAKFAST MAY SEEM LIKE A QUICK WAY TO REDUCE CALORIECONSUMPTION BUT STUDIES HAVE LINKED IT WITH EVERYTHING FROM HIGH CHOLESTEROL LEVELS TO WEIGHT-GAIN. EATING A MEAL IN THE MORNING HAS BEEN SHOWN TO HELP DECREASE HUNGER AND CONTROL CRAVINGS. START YOUR DAY OFF RIGHT WITH ONE OF THESE HEALTHY BREAKFASTS.

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Grab-and-Go Breakfasts

Breakfast is the most important meal of the day – even when you’re busy. If you don’t have time to sit down and enjoy a big spread, you can eat your breakfast on the go. Whether it’s a nutrient-rich smoothie or an energising granola bar, your body will thank you.

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Cereal Alternatives

If you need to start your day off with a crunch, ditch the sugary cereals in favour of healthier alternatives like muesli and nuts. The fibre and protein will help keep you full all day!

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Eat More Eggs

Loaded with energy-boosting protein, essential minerals like calcium and magnesium, as well as vitamins A, D, E, B6 and B12, eggs are the ideal breakfast food. Add fresh fruit and veggies to your standard scramble or omelette for a hefty nutrient boost.

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Breakfast Favourites Reimagined

Eating healthy in the morning doesn’t mean you have to give up your favourite comfort foods.

Whether it’s pancakes or a bacon-egg-andcheese, all you need to do is make an effort to swap unhealthy ingredients out for nutrient-rich ones.

If you need help getting started, try one of our healthy recipes

This breakfast is a great way to start off your day if you’re looking to burn butt fat.

These easy-to-make pancakes are perfect with a dollop of Greek yogurt on top.

Make these, and you’ll have a delicious, healthy and protein-rich meal that’ll be sure to help slim down your backside. 533.

Ingredients • 1 1/2 cups buckwheat wheat flour • 1/3 cup toasted wheat germ • 2 tsp honey • 1 tsp baking soda

• 1/4 tsp salt • 1 cup buttermilk • 1 large egg • 1 cup blueberries • 1/4 cup cottage cheese • 1 lean turkey sausage Directions Combine buckwheat flower, wheat germ, baking soda and salt into a bowl. Mix in the honey, buttermilk, egg and cottage cheese. Then whisk in the blueberries. Pour them on to a griddle and cook until golden and cooked through.

Cook the lean sausage separately, serve up and enjoy!

All-Day Egg White Omelette Omelettes are a breakfast classic but can be loaded with indigestion-causing calories, fat and cholesterol. However, with just a few healthy substitutions you can enjoy this dish guilt-free!

Ingredients • 1/4 cup boxed egg whites • Olive oil spray • 2 tbsp low-fat or skimbased cheese • 2 tbsp store-bought pico de gallo • Cilantro for garnish • Salt and pepper to taste

Directions Measure out 1/4 cup egg whites, fresh or from a box.

Beat with a whisk until foamy.

Add salt and pepper, to taste.

Spray a microwave-safe ramekin with olive oil. Pour the egg white mixture into the ramekin and cook in the microwave for 1 minute.

Cover the egg whites with 2 tablespoons of low-fat cheese and put in the microwave for another 30 seconds.

Top the cheesy eggs with a heaping tablespoon of pico de gallo and torn cilantro.

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Wednesday, March 26, 2014

... HEALTH QUIZ ...

TEST YOUR HEALTH IQ WE ALL THINK WE KNOW THE BASICS OF WELLBEING, BUT WHEN WAS THE LAST TIME YOU TESTED YOUR KNOWLEDGE? SEE HOW YOUR HEALTH KNOWLEDGE FARES AS WE BREAK DOWN SOME POPULAR HEALTH BELIEFS.

How large should a portion size be?

“The way to lose weight is either to use more energy [calories] each day through physical activity or to reduce your energy [calorie] intake each day by eating less,” says dietician Clare Evangelista. “We get calories from the protein, fat and carbohydrate in our foods, so cutting down on some or all of these is necessary to lose weight. However, fat provides us with the most calories per gram, so is often seen as the most efficient way to cut back on your calorie intake.”

People are a bit clueless on this topic. A recent Choice survey found when it came to breakfast cereals, for example, men pour 49 per cent more and women 26 per cent more than the recommended serving sizes.

“If you want to maintain your current weight, there are two rules for serving sizes,” says dietician Amanda Clark, author of Portion Perfection (Great Ideas in Nutrition) and creator of Portion Perfection plates and bowls. “A serving of meat should be about the size of your hand. Carbohydrate servings should be the size of a tennis ball.”

And don’t think you can heap on the vegies either. “This is ideally about two tennis ball sizes,” Clark says.

Even when eating healthily, restraint should be shown.

“Having too much healthy food, such as muesli, can cause weight gain,” she adds.

children and eight to nine in adolescents. As we get older our sleep requirements decline, from needing seven to eight hours in middle age, to just six to seven hours in the older population.” However many hours you’re getting, it’s the quality that’s important.

“The first few hours are the most effective at satisfying sleep needs, while the last hour or two are less so,” Professor Lack says.

Choose reduced-fat dairy products, use only a thin spread of margarine on bread and crackers, trim the fat and skin off meat and chicken and avoid fatty takeaways and other high-fat treats. “We still need to keep small amounts of good unsaturated fats such as vegetable oil, nuts and margarine in our regular diet to keep cholesterol in check.”

When’s the best time of the month to conceive?

According to a recent Monash University study, only

What’s the best way to lose weight?

For women, a serving of muesli should be one third of a cup, but Clark says we tend to overfill large bowls. Invest in a portion plate which guides you to the exact serving sizes required.

How much sleep should you get?

13 per cent of women know the correct answer to this question. “If a woman has a regular 28-day cycle, as 90 per cent of women do, ovulation occurs between day 13 and 14,” explains Professor Michael Chapman of the Fertility Society of Australia.

Eight hours is the common answer to this question, though not all of us need this much. And yet, 51 per cent of us say we don’t get enough sleep. It seems our sleep needs are as individual as we are.

“Sleep needs varies between individuals just as any other biological characteristic, such as height, weight and eye colour,” says Professor Leon Lack of The Sleep Research Laboratory at Flinders University. “Sleep ‘need’ varies across age from an average of about nine to ten hours in

This might depend on whether you’re a nutritionist or a personal trainer, but according to the National Health and Medical Research Council both exercise and eating less work. It’s finding the balance that’s vital.

“We recommend having sex on alternate days between day 12 and day 16 of your cycle. Sperm hangs around for 72 hours and an egg is fertilisable for 12 hours, so try to overlap these times. It’s more difficult to predict a fertile time if your cycle is more or less than 28 days.”

Ovulation kits may be helpful in this case.

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Wednesday, March 26, 2014

... KIDS HEALTH ...

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SLEEP TIPS FOR CHILDREN HERE ARE SOME TIPS TO HELP YOUR CHILD GET THE BEST SLEEP POSSIBLE. FOLLOWING THE TIPS BELOW WILL HELP YOUR CHILD FALL ASLEEP AND STAY ASLEEP THROUGH THE NIGHT.

Top 10 Tips for Toy Safety TIPS FOR CHILDREN AGED 12 AND UNDER Keep a schedule Your child’s body likes a regular schedule. Keep a regular sleep routine that allows your child to wake up and go to bed about the same time every day. Bedtimes and wake times should not vary by more than one or two hours from one day to the next, including on weekends.

Try to avoid letting your child sleep in late on weekends. Sleeping in can make it harder for your child to keep a regular schedule during the week. If your child is well rested, you can change the schedule once in a while for special events and they can recover from the occasional late night much faster.

No naps for children aged six and older A healthy child over six years of age should not need a nap during the day. Daytime naps for older children can affect the time the child will fall asleep at night.

This results in a later bedtime and may lead to poorer quality night-time sleep.

If your child is under six years of age, allow them to have a nap if they need one.

Make sure your child’s mattress and pillow gives good support to their spine.

It is best not to have a television in the bedroom.

Watching television at night can stimulate the brain rather than relax it. In addition, your child may get into the habit of turning on the television if they cannot stay asleep during the night.

Avoid cell phones in the bedroom at night. Their ringing or vibration may disturb your child’s sleep.

Discourage your child from doing their homework or using a computer in bed. These activities can cause your child to link bedtime with stress or active thinking when they are trying to sleep.

Healthy habits Help your child develop and maintain good lifestyle habits.

• Encourage your child to get regular exercise.

• Avoid or at least limit caffeine (from pop, energy drinks, coffee, tea or chocolate). Lots of people feel better when they cut down on caffeine even if they do not avoid it completely.

• Offer regular, balanced meals based on the four food groups.

These good habits all help to make your child comfortable and ready for sleep.

Create a relaxing routine Create a relaxing bedtime routine that your child can follow each night. It should involve 20 to 30 minutes of quiet time. Good wind-down activities include reading, looking through a magazine, listening to music or writing in a journal. Avoid and discourage stimulating activities such as playing videogames, using the computer, using a cell phone or exercising an hour before bedtime.

Comfortable sleep environment Make sure your child’s bedroom is cool and quiet.

Keep the bed for sleeping only.

PROTECT YOUR BABY FROM CHOKING AND OTHER DANGERS

BY FOLLOWING THESE IMPORTANT GUIDELINES EVERY TIME YOU SHOP FOR A NEW TOY. • Avoid toys with sharp points and edges.

• Put toys intended for older kids out of reach of babies & toddlers.

• Choose sturdy toys that don’t have loose, moving parts that can easily come off.

• Buy age-appropriate toys. Read the label.

• Search for toys that are washable or include the words non-toxic on the label.

• Reduce choking risk by skipping any games that include parts that are smaller than 1.75 inches in diameter for babies & toddlers. A general rule: Any object that can fit into an empty toilet paper roll is a choking hazard and should be out of reach. Toys stuffed with any kind of beans or pellets should be avoided too.

• Stay away from toys with loose string, ribbons, or cords.

• Avoid toy guns or other toys that shoot objects.

Even the simplest versions that shoot plastic objects can cause eye injuries and present choking hazards.

• Buy electric toys that are UL-approved, and never permit a child to use a toy with a frayed cord because it can result in shocks and burns.

• Beware of toy chests and toy storage containers.

They can pinch little fingers and a child can climb in, get trapped, and suffocate.

Another toy safety issue: Avoid crib toys that have ribbons, ropes, cords, wires, or anything else hanging from them that could strangle your baby. As a general rule, remove all toys from your baby’s crib when your child is sleeping.

Responding to a Crying Baby Babies need the miracle of parents, family members and carers who can meet their needs for safety, comfort and nurturing.

Caring for a baby, when there are other family and personal stressors increases the risks that a baby’s needs may become overwhelming

to the person caring for them.

If the baby’s needs are overwhelming or his/her crying is distressing to the person caring for them, the risk of shaking also seems to increase.

• Shaking is the leading cause of death in children under twelve months.

• Shaking can cause short and long term brain injury.

• Research indicates men are more likely to shake babies.

• The cost of shaken babies is high for the child, family and our community.

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10

Wednesday, March 26, 2014

... WOMEN’S HEALTH ...

YOUR HEALTH & HAIR COLOUR OUR HAIR IS OUR MOST NOTICEABLE TRAIT – AND WE OBSESS OVER IT ACCORDINGLY. BUT EVEN THOUGH WE SPEND LOTS OF TIME ENHANCING AND RE-ENHANCING OUR TRESSES, WE PROBABLY HAVEN’T CONSIDERED SOMETHING PRETTY COOL: WHAT’S UNDERNEATH ALL THE GLOSSES AND HIGHLIGHTS CAN BE A HEALTH BAROMETER OF SORTS.

If You’re a Blonde…

If You’re a Brunette…

If You’re a Redhead…

Protect Your Peepers

Hold On to Your Hair

Watch Your Mouth!

More than half of the 30 million American women with visible hair loss are brunettes. That could be because they have less hair to begin with: “Brown tresses are generally coarser and thicker than blonde or red strands, and your body produces fewer of them,” Schlessinger says. So when brown hair follicles die, they leave behind more noticeable thin patches. Stave off sparse coverage by eating right. Low iron can contribute to hair loss, so start swallowing 18 milligrams a day; one cup of fortified oatmeal will provide your daily fill.

Fiery locks, it turns out, stem from an inherited DNA mutation that also makes redheads resistant to general and local anaesthetics, says Daniel Sessler, M.D., an anaesthesiologist at the Cleveland Clinic. In fact, carrot tops may need up to 20 percent more numbing juice than blondes or brunettes.

But don’t let a little hurt keep you from getting good oral care: Talk to your dentist about pain management prior to plopping down in her chair, or take 500 milligrams of ibuprofen one hour before the appointment.

Cover Up

Stub Out That Butt

Look Out for Parkinson’s

Melanin gives skin its colour and helps shield it from harmful UV rays, says dermatologist Joel Schlessinger, president emeritus of the American Society of Cosmetic Dermatology and Aesthetic Surgery. Thing is, blondes produce less of the stuff, which leaves their skin (and especially their scalps) at a higher risk for melanoma. Buy a full-spectrum SPF 30 sunscreen that shields against harmful UVA and UVB rays. And don’t neglect your head: “Blondes should always wear a hat when they’re in direct sunlight,” says Schlessinger.

Your chestnut mane is the result of lots of melanin, which could fast-track your dependency on nicotine.

The reason: Melanin prevents your liver from quickly metabolising the drug, and the longer it’s in your system, the faster you become hooked. Animal studies suggest that vitamin C helps keep your liver in top shape. Swallow 75 milligrams a day in the form of half a cup of red peppers or a medium-size orange. Your best bet, though, is never to pick up a cancer stick.

Period.

A recent Harvard study found that redheads have an almost 90 percent greater chance of developing the disease. Why? Possibly because of that same gene mutation: It influences another type of gene that, when also mutated, can be associated with Parkinson’s. On the plus side, research shows that folic acid might delay the progression of the illness. Margaret Lewin, M.D., medical director of Cinergy Health, advises taking 400 micrograms a day (more if you’re pregnant). A multivitamin has all the folic acid most women need.

Women have a higher risk than men of developing age-related macular degeneration (AMD), an eye condition that can cause blindness. And fair-haired females are especially prone to AMD, says Svetlana Kogan, M.D., founder of Doctors at Trump Place in New York City. A diet rich in the natural compounds lutein and zeaxanthin – found in kale, spinach, and snow peas – can help fend it off. Kogan suggests munching on one cup of the green veggies every day.

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Wednesday, March 26, 2014

... MEN’S HEALTH ...

11

15 CANCER SYMPTOMS MEN IGNORE MEN, HEED THESE POSSIBLE CLUES AND FIND CANCER EARLY, WHEN IT’S MORE TREATABLE. EXPERTS SAY THAT MEN COULD BENEFIT GREATLY BY BEING ALERT TO CERTAIN CANCER SYMPTOMS THAT REQUIRE A TRIP TO THE DOCTOR’S OFFICE SOONER RATHER THAN LATER.

Some cancer symptoms in men are specific. They involve certain body parts and may point directly to the possibility of cancer. Other symptoms are vague. For instance, pain that affects many body parts could have many explanations. It may or may not be a sign of cancer. But you can’t rule cancer out without seeing a doctor.

Symptom No. 1: Breast Mass Any new mass in the breast area of a man needs to be checked out by a physician. In addition, several other worrisome signs include: • • • •

Skin dimpling or puckering Nipple retraction Redness or scaling of the nipple or breast skin Nipple discharge

Symptom No. 6: Weight Loss Without Trying Unexpected weight loss is a concern. Most of us don’t lose weight easily. If a man loses more than 10% of his body weight in a time period of 3 to 6 months, it’s time to see the doctor.

Symptom No. 7: Gnawing Abdominal Pain and Depression Any man (or woman) who’s got a pain in the abdomen and is feeling depressed needs a check-up. Experts have found a link between depression and pancreatic cancer.

Symptom No. 2: Pain

Symptom No. 8: Fatigue

Any pain that persists, should be checked out by your physician. The doctor should take a careful history, get more details, and then decide whether further testing is necessary.

Fatigue is another vague symptom that could point to cancer in men. Like fever, fatigue can set in after the cancer has grown. But according to the American Cancer Society, it may also happen early in cancers such as leukaemia, colon cancer, or stomach cancer.

Symptom No. 3: Changes in the Testicles

a well-known sign of potential skin cancer -- but also changes in skin pigmentation. Also suddenly developing bleeding on your skin or excessive scaling are reasons to check with your doctor.

Symptom No. 12: Blood Where It Shouldn’t Be Anytime you see blood coming from a body part where you’ve never seen it before, see a doctor. If you start coughing up blood, spitting up blood, have blood in the bowel or in the urine, it’s time for a doctor visit.

Symptom No. 13: Mouth Changes If you smoke or chew tobacco, you need to be especially alert for any white patches inside your mouth or white spots on your tongue. Those changes may indicate leukoplakia, a pre-cancerous area that can occur with ongoing irritation. This condition can progress to oral cancer.

Symptom No. 14: Urinary Problems

Symptom No. 9: Persistent Cough

As men age, urinary problems become more frequent.

Those problems include:

Men should get a testicular exam by a doctor as part of a routine cancer-related check-up. In addition, any swelling, lump, or feeling of heaviness in the scrotum should not be ignored.

A very prolonged cough -- defined as lasting more than three or four weeks -- or a change in a cough should not be ignored. Those cough patterns warrant a visit to the doctor. They could be a symptom of cancer.

Symptom No. 4: Changes in the Lymph Nodes

Symptom No. 10: Difficulty Swallowing

If you notice a lump or swelling in the lymph nodes under your armpit or in your neck -- or anywhere else -- it could be a reason for concern.

Some men may report trouble swallowing but then ignore it. But, swallowing difficulties may be a sign of a GI cancer, such as cancer of the oesophagus.

• The urge to urinate more often, especially at night • A sense of urgency • A feeling of not completely emptying the bladder • An inability to start the urine stream • Urine leaking when laughing or coughing • A weakening of the urine stream Every man will develop these problems as he gets older. But once you notice these symptoms, you should seek medical attention.

Symptom No. 5: Fever

Symptom No. 11: Changes in the Skin

If you’ve got an unexplained fever, it may indicate cancer. Fever, though, might also be a sign of pneumonia or some other illness or infection that needs treatment.

You should be alert to not only changes in moles --

Symptom No. 15: Indigestion Many men, especially as they get older, think “heart attack” when they get bad indigestion. But persistent indigestion may point to cancer of the oesophagus, throat, or stomach.

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Wednesday, March 26, 2014

... MENTAL HEALTH ...

Study links carbohydrate calorie - rich diets to greater risk for brain shrinkage, dementia and AD

KNOW DEMENTIA: CAUSES, TYPES, DISORDERS & CURE DEMENTIA IS A COMBINATION OF SEVERAL SYMPTOMS THAT ARE ASSOCIATED WITH THE DECLINING ABILITIES OF THE BRAIN AND ITS FUNCTIONS. THERE MAY BE A DECLINE IN THINKING, MEMORY, COGNITION, LANGUAGE SKILLS, UNDERSTANDING AND JUDGEMENT.

Over time people with dementia worsen and may have problems controlling their emotions or behaviour. They may need the help of their family, friends or caregivers in making decisions. They may eventually become apathetic to their surroundings. The cause of dementia lies in the damage to the structure of the brain.

Dementia epidemiology Dementia is a common condition.

In England there are 570,000 people living with dementia. With the rise of the elderly population and increase in life expectancy the number of people with dementia is predicted to rise over the next three decades.

Usually dementia occurs in people who are 65 or over. It is rarely diagnosed in the under 40s. By the age of 80 about one in five are affected, and 1 in 3 people in the UK will have dementia by the time they die.

Dementia is slightly more common in women than in men.

Types of dementia Dementia may be of 100 different types. Some of them include: • Alzheimer’s disease is where small clumps of protein, known as plaques, begin to develop around brain cells. This may lead to severe loss of memory over time.

• Another type is vascular dementia where there are problems in the blood supply to the brain. The brain does not receive adequate oxygen.

• Dementia with Lewy bodies is another form of dementia where small abnormal structures, known as Lewy bodies, develop inside the brain.

• Frontotemporal dementia is said to occur when frontal and temporal lobes (two parts of the brain) start shrinking. This may occur in individuals under 65 years of age.

It is much rarer than other types of dementia.

Dementia and other disorders

Sometimes dementia may be accompanied by other mental disor-

Even small increases in blood sugar caused by a diet high in carbohydrates can be detrimental to brain health. Recent reports in medical literature link carbohydrate calorie-rich diets to a greater risk for brain shrinkage, dementia and Alzheimer’s disease, impaired cognition, and other disorders.

David Perlmutter, MD, best-selling author of Grain Brain, explores this important topic in a provocative interview in Alternative and Complementary Therapies from Mary Ann Liebert, Inc., publishers.

In the interview “Rethinking Dietary Approaches for Brain Health,” Dr. Perlmutter says, “We live with this notion that a calorie is a calorie, but at least in terms of brain health, and I believe for the rest of the body as well, there are very big differences between our sources of calories in terms of the impact on our health. Carbohydrate calories, which elevate blood glucose, are dramatically more detrimental to human physiology, and specifically to human health, than are calories derived from healthful sources of fat.”

ders like mood swings, anxiety and depression and confusion.

Many other illnesses can cause dementia. These may include viral infections such as HIV, Creutzfeldt-Jacob disease, chronic heavy alcohol intake, Huntington’s disease, progressive supranuclear palsy and normal pressure hydrocephalus, Multiple sclerosis and Motor neurone disease.

Prognosis or outlook of dementia Treatment of dementia depends on its cause. In the case of most progressive dementias, including Alzheimer’s disease, there is no cure and no treatment that slows or stops its progression. But there are drug treatments that may temporarily improve symptoms. The same medications used to treat Alzheimer’s are among the drugs sometimes prescribed to help with symptoms of other types of dementias. Non-drug therapies can also alleviate some symptoms of dementia.

EDITORIAL TEAM

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

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

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