Your Health Saudi Magazine مجلة دليلك الصحي

In this issue • What to Eat Before, During and After Exercising • Myths About Bowel Movements: What’s Considered Normal?

• Quit-Smoking Tips • Sleepless Nights with Fussy Babies

OCTOBER 2013 JEDDAH

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GENERAL STATEMENT At “Your Health” magazine our mission is to help you improve your quality of life by identifying the best health care services and health guidelines for you and your family in Saudi. In Saudi, there are few directories which point out health care facilities. Therefore we have managed to identify the Hospitals, Private Clinics, Insurance companies, Pharmacies and various health facilities closest to your area. Furthermore, “Your Health” will provide you with a variety of updated healthcare articles including health topics on women , men, children, fitness and nutrition.

A directory made to enhance the well being of you and your family.

Lyana Al-Jabri Editor-in-Chief info@jeddahmd.com

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ONTENT

Women’s Health: What the research tells us is that several recent studies have come to the same conclusion, at work, and in general, women are feeling

INSIDE OCT. 2013 6

GENERAL HEALTH INFO Mummies with Heart Disease?

10

WOMEN’S HEALTH Ways to Reduce Wrinkles Naturally

14

MEN’S HEALTH Calcium Supplements & Heart Risk

20

KID’S HEALTH Super Nutrition for kids

26

FITNESS Everyday Activities as Beneficial as Going to Gym? NUTRITION Lose Weight Without Following a Diet Program

32 36

Q&A MYTHS Interesting Facts About Dreams

41

MEDICAL EVENTS JUNE 2013 Events

42

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GENERAL HEALTH INFO

6

|YOUR HEALTH MAGAZINE OCT. 2013

Know Why You Want to Quit So you want to quit smoking, but do you know why? "Because it's bad for you" isn't good enough. To get motivated, you need a powerful, personal reason to quit. Maybe you want to protect your family from secondhand smoke. Maybe the thought of lung cancer frightens you.

Or maybe you'’d like to look and feel younger. Choose a reason that is strong enough to outweigh the urge to light up.

YOUR HEALTH MAGAZINE OCT. 2013 |

7

Don't Go Cold Turkey It may be tempting to toss your cigarettes and declare you've quit, plain and simple. But going cold turkey isn't easy to do. Ninety-five percent of people who try to stop smoking without therapy or medication end up relapsing. The reason is that nicotine is addictive. The brain becomes used to having nicotine and craves it. In its absence, the symptoms of nicotine withdrawal occur.

Ask About Prescription Pills To ease nicotine withdrawal without using products that contain nicotine, ask your doctor about prescription medications.

There are pills that help reduce cravings by affecting chemicals in the brain. They may also make smoking less satisfying if you do pick up a cigarette. Other drugs can help reduce troubling withdrawal symptoms, such as depression or inability to concentrate.

8

Try NicotineReplacement Therapy When you stop smoking, nicotine withdrawal may make you feel frustrated, depressed, restless, or irritable. The craving for "just one drag" may be overwhelming. Nicotinereplacement therapy can help reduce these feelings. Studies suggest nicotine gum, lozenges, and patches can help double your chances of quitting successfully when used with an intensive behavioral program. But using these products while smoking is generally not recommended.

Don't Go It Alone Tell your friends, family, and co-workers that you're trying to quit. Their encouragement could make the difference. You may also want to join a support group or talk to a counselor. Behavioral therapy is a type of counseling that helps you identify and stick to quit-smoking strategies. Combine behavioral therapy with nicotine replacement products and/or medication to boost your odds of success.No.

|YOUR HEALTH MAGAZINE OCT. 2013

Try and Try Again It's very common to have a relapse. Many smokers try several times before giving up cigarettes for good. Examine the emotions and circumstances that lead to your relapse. Use it as an opportunity to reaffirm your commitment to quitting. Once you've made the decision to try again, set a "quit date" within the next month.

Eat Fruits and Veggies Don't try to diet while giving up cigarettes -too much deprivation is bound to backfire.

Instead, focus on eating more fruits, vegetables, and low-fat dairy products. A Duke University study suggests these foods make cigarettes taste terrible.

This gives you a leg up in fighting your cravings while providing diseasefighting nutrients.

Clean House Once you've smoked your last cigarette, toss all of your ashtrays and lighters. Wash any clothes that smell like smoke and clean your carpets, draperies, and upholstery. Use air fresheners to help rid your home of that familiar scent. You don't want to see or smell anything that reminds you of smoking.

Manage Stress One reason people smoke is that the nicotine helps them relax. Once you quit, you’ll need another way to cope with stress. Try getting regular massages, listening to relaxing music, or learning yoga or tai chi. If possible, avoid stressful situations during the first few weeks after you stop smoking.

Get Moving Physical activity can help reduce nicotine cravings and ease some withdrawal symptoms. When you want to reach for a cigarette, put on your inline skates or jogging shoes instead. Even mild exercise is helpful, such as walking the dog or pulling weeds in the garden. The extra calories you burn will also ward off weight gain as you quit smoking.

Do It for Your Health There's more than the monetary reward to consider. Smoking cessation has immediate health benefits. It lowers your blood pressure and reduces your pulse after only 20 minutes. Within a day, the carbon monoxide level in your blood returns to normal. Within two weeks to three months, your risk of a heart attack decreases and your lungs begin to function better. Long-term benefits include a reduced risk for coronary heart disease, stroke, lung cancer, and other cancers. photo by silwan anwar

YOUR HEALTH MAGAZINE OCT. 2013 |

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WOMEN’S HEALTH

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W

hat the research tells us is that several recent studies have come to the same conclusion, at work, and in general, women are feeling the pressures of stress more than their male peers.

How Women Experience

stress

A 2008 study led by Yale's Dr Tara Chaplin, whose research focuses on the role of gender and emotion, found that women are more likely than men to feel sad and anxious because of stress. Women are also more likely to ruminate on those negative feelings.

Studies have also found that women rely more on their social circles than men when stressed. An oft-noted 2000 study found that women more often respond to stressful situations through a model dubbed "tend-and-befriend", while men follow the "fight-or-flight" model.

Expert say, women tend to reach out for social support when stressed; they look to protect those around them.

That makes sense, too, if you think about the early roles women held – they were the mothers, the caregivers."

Below are some ways to reduce stress:

YOUR HEALTH MAGAZINE OCT. 2013 | 11

Get Active Virtually any form of physical activity can act as a stress reliever. Even if you're not an athlete or you're out of shape, exercise is still a good stress reliever.

Physical activity pumps up your feelgood endorphins and other natural neural chemicals that enhance your sense of well-being. Exercise also refocuses your mind on your body's movements, improving your mood and helping the day's irritations fade away.

Consider walking, jogging, gardening, housecleaning, biking, swimming, weightlifting or anything else that gets you active.

Improve Your Time-Management & Organization Skills Of the many things you can to in this area the best ones include getting a to do list that works, learning to say "no", asking for help when you need it, and stop setting unrealistic goals for yourself.

12 |YOUR HEALTH MAGAZINE OCT. 2013

Connect with Others When you're stressed and irritable, your instinct may be to wrap yourself in a cocoon. Instead, reach out to family and friends and make social connections.

Social contact is a good stress reliever because it offers distraction, provides support, and helps you tolerate life's up and downs. So take a coffee break with a friend, email a relative, or prayer in the mosque. Got more time? Considering volunteering for a charitable group and help yourself while helping others.

Get Enough Sleep When you have too much to do — and too much to think about — your sleep suffers. But sleep is the time when your brain and body recharge.

And the quality and amount of sleep you get affects your mood, energy level, concentration and overall functioning. If you have sleep troubles, make sure that you have a quiet, relaxing bedtime routine, listen to soothing music, put clocks away, and stick to a consistent schedule.

Take more breaks from your work.

Even a five-minute break will help.

Get away from your desk. Go for a walk - outside is better, but up two flights of stairs and back down is good too. Getting more exercise in general will help you reduce your overall stress levels and that will make it easier to reduce your stress level at work.

Don't Sweat the Small Stuff Realize that there are some things that just aren't worth worrying about and there are some things you just can't change. Don't waste time stressing over the things in either category.

Spend more time with optimistic people.

Negative people will pull you down to their level. Choose to work with people who have a positive attitude instead

or therapists can help you identify sources of your stress and learn new coping tools.

In summary, Men and women report different reactions to stress, both physically and mentally. They attempt to manage stress in very different ways and also perceive their ability to do so — and the things that stand in their way — in markedly different ways.

Findings suggest that while women are more likely to report physical symptoms associated with stress, they are doing a better job connecting with others in their lives and, at times, these connections are important to their stress management strategies.

Lighten Up Smile more. We all know laughter reduces stress. You will be amazed at how much more pleasant the people around you are when you make an effort to be pleasant yourself.

Seek Counseling If new stressors are challenging your ability to cope or if self-care measures just aren't relieving your stress, you may need to look for reinforcements in the form of therapy or counseling.

Therapy also may be a good idea if you feel overwhelmed or trapped, if you worry excessively, or if you have trouble carrying out daily routines or meeting responsibilities at work, home or school. Professional counselors

YOUR HEALTH MAGAZINE OCT. 2013 | 13

MEN’S HEALTH

Steps to Reduce Prostate Cancer Risk

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P

rostate cancer is the most common cancer among all men, regardless of race or ethnicity. It grows slowly, with few symptoms, but can be caught and treated with early detection.

There are also plenty of things you can do lower your risk, including diet changes and moderate exercise. Here are five steps you can take now to lower your chances of getting of prostate cancer YOUR HEALTH MAGAZINE OCT. 2013 | 15

Keep Moving Exercise reduces the risk of fatal forms of prostate cancer by 41 percent.

What's more, among survivors of prostate cancer, those who exercised vigorously (playing tennis, running, swimming, or biking) for 5 hours a week had a 56 percent lower risk of death from the disease. "More activity is more protective.

Eat Fish don't have prostates—but if they did, we're betting they wouldn't get prostate cancer. In studies on lab animals, the omega-3 fatty acids DHA and EPA in fish oil inhibited tumors.

Plus, Harvard researchers found that men who ate fish three times a week reduced their risk of aggressive prostate cancer by 25 percent.

See Red, Eat Red Eat more cooked tomato products to reduce your risk of prostate cancer.

This quirky link was first noticed in the 1990s by Harvard researcher Edward Giovannucci, M.D., Sc.D., and subsequent studies have confirmed the power of edible red. Credit lycopene, a pigment in tomatoes that's more potent after they're cooked. Aim for two-plus servings a week.

Less Fat Eating a healthy, balanced diet with a wide variety of foods and plenty of fruit and vegetables may help to prevent prostate cancer. A balanced diet should contain all the food 16 |YOUR HEALTH MAGAZINE OCT. 2013

groups, without containing too much fatty and sugary foods which can lead to weight gain.

Men with the highest blood levels of trans fats have more than twice the prostate-cancer risk of men with the lowest levels. Trans-fatty acids increase inflammation and insulin resistance, both of which may play a role in prostate cancer. Avoid commercially baked doughnuts and cookies, as well as packaged baked goods containing hydrogenated oil.

YOUR HEALTH MAGAZINE OCT. 2013 | 17

• Soy foods and pulses. Soy foods include soy milk, tofu, soy beans (you can buy these frozen), soy yoghurt, miso and tempeh. Pulses There are some specific foods which include beans, peas and lentils. might be important in helping to • Green tea. You need to drink prevent prostate cancer. You might around six cups of green tea a day want to eat more of these foods, listed for it to have an effect, and brew below. Scientists are studying these as the tea for 5 minutes to release we still need more research before we the protective nutrients. Try can say for sure whether they protect drinking it instead of your usual against prostate cancer, and how hot drinks. much you would need to eat.

• Tomatoes and lycopene (a compound found in tomatoes).

The best sources of lycopene are cooked and processed tomatoes Foods that May Reduce Prostate Cancer Risk

18 |YOUR HEALTH MAGAZINE OCT. 2013

such as tomato sauces, soups, purees and pastes. Try to eat cooked or processed tomatoes regularly at least twice per week. • Selenium. Selenium is found in Brazil nuts, fish, seafood, liver and kidney. Selenium supplements don't seem to have an effect. • Cruciferous vegetables. These include broccoli, cauliflower, cabbage, Brussels sprouts, pak choy, spinach and kale.

YOUR HEALTH MAGAZINE OCT. 2013 | 19

KID’S HEALTH

Sleepless Nights with Fussy Babies

can ruin your marriage & your health

20 |YOUR HEALTH MAGAZINE OCT. 2013

photo by silwan anwar

B

abies cry because they cannot talk. Babies are human beings, and they have needs and desires, just as we do, but they can't express them. Even if they could talk, very often they wouldn't understand why they feel the way they do, they wouldn't understand themselves well enough to articulate their needs, so babies need someone to help them figure it all out. Their cries are the only way they can say, "Help me!

Something isn't right here!"

The average parent with a crying baby, gets fewer than six hours of sleep a night. Surveys show, three in 10 couples who had split up said sleep deprivation since having their child was a factor in the breakup.

Nearly 45% said they had dozed off in a place they shouldn't have or was unsafe, with one in 20 admitting to falling asleep at the wheel of their car.

YOUR HEALTH MAGAZINE OCT. 2013 | 21

Recent research by US scientists showed that a good night’s sleep improved a couple’s relationship by making them less selfish.

The academics, from the University of Berkeley, California, found that couples who slept well were more likely to be polite to each other.

So how do I deal with my fussy baby?

As you get to know your baby, you'll become the expert in understanding his cries in a way that no one else can.

In their research, child development professionals have determined that certain types of cries mean certain things. In other words, babies don't cry the same exact way every time.

(Other child development experts, also known as mothers, have known that for millennia.)

Over time, you'll recognize particular cries as if they were spoken words. In addition to these cry signals, you often can determine why your baby is crying by the situation surrounding the cry.

Following are common reasons for Baby's cry, and the clues that may tell you what's up: Hunger If three or four hours have passed since his last feeding, if he has just woken up, or if he has just had a very full diaper and he begins to cry, he's probably hungry. A feeding will most likely stop the crying.

22 |YOUR HEALTH MAGAZINE OCT. 2013

Tiredness Look for these signs: decreased activity, losing interest in people and toys, rubbing eyes, looking glazed, and the most obvious -- yawning. If you notice any of these in your crying baby, he may just need to sleep. Time for bed!

Discomfort If a baby is uncomfortable -- too wet, hot, cold, squished -- he'll typically squirm or arch his back when he cries, as if trying to get away from the source of his discomfort. Try to figure out the source of his distress and solve his problem.

Pain A cry of pain is sudden and shrill, just like when an adult or older child cries out when they get hurt. It may include long cries followed by a pause during which your baby appears to stop breathing. He then catches his breath and lets out another long cry.

Time to check your baby's temperature and undress him for a full-body examination.

photo by silwan anwar

YOUR HEALTH MAGAZINE OCT. 2013 | 23

Overstimulation If the room is noisy, people are trying to get your baby's attention, rattles are rattling, music boxes are playing, and your baby suddenly closes her eyes and cries (or turns her head away), she may be trying to shut out all that's going on around her and find some peace. It's time for a quiet, dark room and some peaceful cuddles.

When babies are able to sleep through the night and when they actually do are often very different things.

Some infants as young as 3 months old can snooze for six to eight hours at a stretch. Others won't sleep this long until they're 12 months. But most babies (70 percent) do sleep through the night by the time they hit 9 months, according to the National Sleep Foundation. Not that "sleeping through the night" means a full night of uninterrupted sleep for you.

You may have heard that bigger babies and babies who eat solids are better sleepers — but it's not true. Your baby's ability to sleep through the night is related to age, not size or diet.

24 |YOUR HEALTH MAGAZINE OCT. 2013

There's no research to prove that adding rice cereal to the evening bottle, for instance, will help your baby sleep better or longer. In fact, this practice is a choking hazard, and offering solids too early can deprive your baby of the necessary nutrients in breast milk or formula.

The American Academy of Pediatrics (AAP) recommends that babies be exclusively breastfed for the first four to six months.

A study in the journal Sleep said that most behavioral intervention techniques work, but there's not enough information to recommend one over the other. What you decide will most likely come down to personal preference.

YOUR HEALTH MAGAZINE OCT. 2013 | 25

FITNESS

What to Eat Before, During, & After

Exercising

26 |YOUR HEALTH MAGAZINE OCT. 2013

F

ood consumed before exercise is only useful once it has been digested and absorbed. This means you need to time your food intake so that the fuel becomes available during the exercise period.

The time required for digestion depends on the type and quantity of food consumed. Generally, foods higher in fat, protein and fiber tend to take longer to digest than other foods, and may increase the risk of stomach discomfort during exercise.

Large quantities of foods take longer to digest than smaller quantities.

Generally, food is better tolerated during lower intensity activities, or sports where the body is supported (e.g. cycling) than sports such as running where the gut is jostled about during exercise. A general guide is to have a meal about 3-4 hours before exercise or a lighter snack about 1-2 hours before exercise.

YOUR HEALTH MAGAZINE OCT. 2013 | 27

What to Eat Before Exercising Experiment with your eating schedule to see what works best for you. Keep these tips in mind: • A high-carbohydrate, low-fat snack is easily digested and normalizes blood sugar.

• Avoid fatty meals or snacks, because they may stay in your stomach for long periods of time.

• Meal should be moderate in protein, i.e., just enough to satisfy hunger.

• Drink lots of fluids. Your snack can be a liquid meal such as a fruit shake.

• A light workout can be preceded

Depending on how heavy a meal you have eaten, wait at least 30 minutes to two hours before exercising. The bigger the meal the longer you will need to wait. If you just eat a light snack such as pretzels or a fruit drink, you should be ready to work out within 30 minutes.

28 |YOUR HEALTH MAGAZINE OCT. 2013

photo by silwan anwar

YOUR HEALTH MAGAZINE OCT. 2013 | 29

with a light snack, but leave more lead time for intense workouts.

Fueling During Exercise If you’re headed out for a run or ride, you might be better off leaving the energy bars and performance gels behind. There’s little evidence showing that snacking during short workouts actually improves performance. According to guidelines by the American College of Sports Medicine and other groups, athletes were encouraged to eat during exercise. Written by sports exercise and nutrition experts, a lot of it makes sense. For example, if you exercise, your body will need fluids, energy and other nutrients. However, there’s a lot of contradictory information about what, how much and when to eat.

Because there are no set rules on eating and exercise, the best guideline is to look at your specific situation.

Whether to eat during a workout

30 |YOUR HEALTH MAGAZINE OCT. 2013

depends upon your body—can you tolerate food during a run?—as well as the intensity and duration of your workout. It also makes a difference if you are running in the morning on an empty stomach. After fasting all night, you will probably need to eat before, or possibly during, your workout. For moderate exercise—typically under an hour—the research is mixed as to whether eating energy bars or drinks during a workout improves performance. The guidelines, though, say that a typical power drink during a one-hour workout is fine. Your best bet, though, is to eat a healthy meal after the workout. If you exercise longer or multiple times a day, you will need a lot more energy. This may mean eating more than three meals, along with several snacks, a day. You can also eat late in your workout or have a substantial snack late at night. Listen to your body. That’s your

best guide. If you are exercising to lose weight, go easy on the energy supplements. They contain extra calories that you probably don’t need.

but the basic rule is to eat just a little more carbohydrates than protein, and to consume about 2 calories of carbohydrate for every pound of target bodyweight. For example, if What Should You Eat After a your target bodyweight is 150lbs, Workout? you should eat about 300 calories There is a window of time about 20of carbohydrate, and about half that 60 minutes after you exercise in which many calories of protein. A sample your muscles will readily accept the post-workout meal would be chicken carbohydrates and protein that you with brown rice, yogurt with almonds, consume and suck them up to be or a protein shake with a banana. stored away as precious energy and building blocks for recovery. But if you Take Home Message wait too long after exercising to eat, As you can see, when it comes to your body become less likely to use getting fit, nutrition is just as big a what you eat as fuel and recovery, and part of the equation as exercise. That more likely to run out of energy during doesn’t mean you need to arrive at the your next exercise session, whether gym with a grocery shopping bag full later in the day or even the next of fruit, or a 24-pack of energy drinks, day. The ideal post-workout meal is but it does mean that you should comprised of a blend of carbohydrates plan ahead to give your body the and protein. There are all sorts of fuel it needs for fitness. Don’t worryfancy ratios used by elite athletes, -you aren’t going to sabotage your fat-loss efforts as long as you fuel in moderation.

YOUR HEALTH MAGAZINE OCT. 2013 | 31

NUTRITION

Sugary Drinks Tied to 180,000 Deaths Worldwide

32 |YOUR HEALTH MAGAZINE OCT. 2013

C

onsumption of soda and other sugar-sweetened beverages may contribute to hundreds of thousands of deaths around the world, mainly due to type 2 diabetes, a new study says. The results show sugarsweetened beverage consumption is linked to 180,000 deaths a year worldwide Among the world's 35 largest countries, Mexico had the highest death rates from sugary drinks. The United States ranked third, including 25,000 deaths a year in the United States and Japan had the lowest at 10 yearly deaths per million adults, the researchers say. The study was presented at a meeting of the American Heart Association.

YOUR HEALTH MAGAZINE OCT. 2013 | 33

Earlier studies show drinking sugarsweetened beverages increases the risk of chronic diseases such as diabetes, heart disease and cancer, and the new study provides an estimate just how big this problem is, the researchers said.

"Our findings should push policy makers world-wide to make effective policies to reduce consumption of sugary beverages, such as taxation, mass-media campaigns, and reducing availability of these drinks," said study researcher Gitanjali M. Singh, a postdoctoral research fellow at the Harvard School of Public Health in Boston, Mass.

How did the Harvard scientists single out that sweet drinks were linked to weight gain and death? They spent several years gathering and combing through data. They looked at all kinds of factors that can affect our weight such as TV watching, changes in physical activity levels, smoking and the consumption of all kinds of food and drink Experts cautioned the study found only an association, and cannot prove that sugar-sweetened beverage consumption caused these deaths.

Sugar-sweetened beverages (SSBs) are often just part of a bad diet that contributes to poor health.

"Diets with more calories from SSBs are poorer diets overall," said Dr. David Katz, director of the Prevention 34 |YOUR HEALTH MAGAZINE OCT. 2013

Research Center at Yale University School of Medicine, who was not involved in the study. "They may also have more starch, or sodium, or trans fat, or chemicals, and almost certainly do," Katz said.

The new study included information from 114 countries, looking at dietary surveys to assess sugarsweetened beverage consumption, as well the number of deaths from certain diseases. The researchers used information from earlier studies to estimate the effect of sugary drink consumption on weight gain, and, in turn, the effect of weight gain on the risk of death from cardiovascular disease, diabetes and cancer.

Overall, Soft drinks and other sugar-sweetened beverages are the main source of added sugars in the Saudi diet. One 12-ounce regular soda contains the equivalent of 10 teaspoons of sugar and has about 140 calories. sugar-sweetened beverage consumption was linked to 133,000 deaths from diabetes, 44,000 deaths from cardiovascular diseases and 6,000 deaths from cancer.

The American Heart Association says that the best way to maintain a healthy weight and to decrease the risk of heart disease is to eat a healthy diet and to limit added sugar to no more than 100 calories a day for women and 150 for men.

YOUR HEALTH MAGAZINE OCT. 2013 | 35

Q&A MYTHS

What's Considered Normal?

Myths About Bowel Movements

36 |YOUR HEALTH MAGAZINE OCT. 2013

W

e know that people don’t like to talk about constipation.

Keeping silent about it leads to continued discomfort that can keep people from finding out the facts they need to get back to their normal lives. The definition of chronic constipation varies among different people. For some people, chronic constipation means infrequent bowel movements for weeks at a time. To others, chronic constipation means straining or having difficulty passing stools. For instance, many describe chronic constipation as feeling like you need to have a bowel movement, but no matter how long you sit, it just won't happen. With chronic constipation, you may have hard or formed stools, small stools, or a combination of infrequent hard, formed or small stools There is lots of misinformation about constipation out there, largely because it’s been a taboo subject for far too long.

To help remove the stigma of constipation and bring some of the facts to light, here are some of the most common myths about constipation.

MYTH: If you don’t have a bowel movement daily, you are abnormal.

FACT: Not true! Not everyone has a bowel movement every day, and it doesn't mean something's wrong if you don't. Frequency of bowel movements is an individual thing.

Consult with your doctor to discuss your own situation and determine if your frequency of bowel movements is right for you.

MYTH: Infrequent bowel movements are bad for your health. There are toxins that build up in your colon that can lead to bigger problems.

FACT: Contrary to popular belief, there is no evidence that "toxins" accumulate when bowel movements are infrequent or that constipation leads to disease such as cancer.

However, if you are still constipated after trying fiber, laxatives, or milk of magnesia, it is time to consult a doctor for an evaluation.

MYTH: The number of bowel movements increases with age.

FACT: Actually, lots of people of all ages experience constipation at some time. Babies, children and adults of all ages can have occasional constipation. Elderly people do have a greater tendency to have constipation, sometimes related to food choices and inactivity. Older people tend to have more medical conditions and also take more medications, both of which can contribute to constipation.

MYTH: Constipation is caused by poor nutrition alone.

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photo by silwan anwar

FACT: Eating a poor diet, not drinking enough water, or using laxatives too often can be causes. Also, some medicines can lead to constipation.

These include some antidepressants, antacids containing aluminum or calcium, antihistamines, diuretics, and antiparkinsonism drugs.

MYTH: Constipation is not a common problem.

FACT: Constipation is one of the most common gastrointestinal complaints in the Saudi Arabia. It often can be combatted through diet, exercise and commonly used over-the-counter products that can help with relief.

MYTH: Can constipation be inherited from parents?

FACT: Yes and no. A cause of constipation can be inherited from parents, grandparents, etc. Such a cause may be a thyroid deficiency.

However constipation is a symptom of many disorders and diseases so it cannot be directly inherited as such.

MYTH: Lack of activity can cause constipation.

FACT: Exercise helps constipation by decreasing the time it takes food to move through the large intestine, thus limiting the amount of water absorbed from the stool into the body. Hard, dry stools are harder to pass. In addition, aerobic exercise accelerates your breathing and heart rate. This helps to stimulate the natural contraction of intestinal muscles. Intestinal muscles that contract efficiently help move stools out quickly.

YOUR HEALTH MAGAZINE OCT. 2013 | 39

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42 |YOUR HEALTH MAGAZINE OCT. 2013

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PRIVATE HOSPITALS New Jeddah Clinic Hospital Saudi German Hospital Group Abdul Latif Jameel Hospital Abdul Rhman Bakhsh Hospital Abu Znadah Hospital Al Amal Hospital Al Amal Hospital Jeddah Al Ameen Hospital Al Hamra Hospital Al Hayat Hopital Al Jadaani Hospital Al Jad’ani Hospital Al Jadani New Hospital Al Jama’a Distrect Private Hospital Al Maghrabi Eye, Ear & Dentistry Hospital Al Nahda Hospital Al Rafea Hospital Al Rashad Hospital Al Salam Hospital Al Salam International Hospital Al Shefa Medical Hospital Al Zahra Hospitals Bakhsh Hospital Baqshan General Hospital Bugshan Hospital Bugshan Hospital Daghistani Hospital Dalia Dispensary Doctor Erfan & Bagedo Hospital Doctor Sulaiman Fakeeh Hospital Dr. A. T. Bakhsh Hospital Group Dr. Daghistani Hospital Dr. Ghassan Ameen Ghazawi Hospital Dr. Ghassan Najeeb Faroun Hospital Dr. Khalid Idriss Hospital Dr. Siddiqah Hospital GNP General Hospital Internationa Medical Center

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HEALTHCARE DIRECTORY

PRIVATE HOSPITALS Jeddah Hospital National Alkndrp Maghrabi Hospital and Center Maghrabi Hospital and Center Mohd Saleh Basharbeel Hospital New Jeddah National Hospital R.Hala Isa bin Laden Hospital Saudi German Hospital Saudi German Hospital Saudi Hospital Saudi National Hospital Tariq Bin Ladin National Hospital United Doctors Hospital

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POLYCLINIC Al Azizia Polyclinic Al Hanan Clinic Al Huda Medical Dispensary Al Quds Medical Dispensary Al Sahli Medical Dispensary Al Shafa Dispensary Al Shefa’a AL-Beheiri Clinics Family Polyclinic Khalid Polyclinic Shali Al Jad’ani Dispensary

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44 |YOUR HEALTH MAGAZINE OCT. 2013

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HEALTHCARE DIRECTORY CLINICS Eed Clinic – Medical Surgery & Cosmetology Center Alolia - Cross of Athalatheen Street & Aldabab Street Jeddah Altahleah Street - Ibn Hamran Trade Center RIMAS CLINIC Al Hamra Clinics Al Hanan Clinic Khogeer Clinics Dr. Hassan Badrek Al Amoudi Clinics Reem Clinics Dr. Amany Qandeel Clinics Al Sawwaf Clinics Al Hekma Medical Clinics Accumulated Clinics Of Dr. Hussain H. Dakheel Al Jazira Medical Clinics Dr. Mohammed Aaref Clinics Faisal Mostafa Saeed Clinics Sayyed Shams Al Deen Babar Clinics Dr. Gholam N. Kutb Clinics Hamra Clinics Dr. Mohammed Qazzaz Dermatology Clinics Ivory Medical Clinics Obagi clincs Al Osra Al Mujamaa Clinics Mohammed Al Haffar Clinics Dr. Abdul Rahman M. Bayoud Clinics Medical Consulting Center Clinics Nabeel Sbano Clinics Wedad Qassem Maqsoud Clinics Mona Khalaf Clinics Dr. Efat Daghistani Clinics Al Nokhbah Specialist Clinics Meija Medical Clinics Dr. Sarah Clinics Complex

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HEALTHCARE DIRECTORY CLINICS Red Sea Specialized Clinics Samir M. Ali Abbas Clinics Complex Dr. Munir Harsani Clinics Dr. Ashraf Al Deen Sayed Clinics Abed Al Twairqi Medical Services Clinics Dr. Monzir M. Sameh Clinics Complex Meja Medical Clinics Ahmed Rafgi Clinics Al Mashari Specialized Clinics Cneter Laser Opthalmology Clinics Al Yamama Clinics Al Nahdah Specilaized Clinics Dr. Ziyad Malah Clinics Dr. Hamed Al Dundashi Clinics Al Rahaf Clinics Dr. Bader Clinics Complex Dr. Hasan Ba Dreq Clinics Center Dr. Najat Ahmed Clinics Dr. Nabilah Mohd Darwish Clinics Dr. Mohd Saeed Abdullah Clinics Opal Consulting Clinics Complex Al Fardos Clinics Complex Dellah Clinics Reem Specialized Clinics Mareez Clinics Dr. Adel Turki Clinics Dr. Dhiya Al Deen Clinics Complex Dr. Saud M Noor Abdul Ghani Clinics Dr. Essam S. Al Sabban Clinics Complex Um Al Quraa Specialized Medical Clinics Al Abeer Medical Clinics Complex Makkah Medical Clinics Dr. Adel Bahlas Clinics Center Dr. Ahmed Balghsoun Medical Clinics Complex Dr. Frid Al Shawa Clinics Complex Eye Consultation Clinics Safa Al Bawadi Clinics Complex 46 |YOUR HEALTH MAGAZINE OCT. 2013

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HEALTHCARE DIRECTORY

CLINICS Ideal Clinics Al Khuzayyem Dentistry Clinics Dr. Samyah Mohd Al Amoudi Clinics Complex Dr. Diyah Mohammed Musili Clinics Consulting Clinics Dr. Adnan Ghulam Clinics Dr. Monir Hamid Clinics Meja Medical Clinics Al Hamra Medical Polyclinics Al Shahain Clinics Dr Mahmoud Al Barghouthi Dentistry Clinics Al Sawaf Medical Clinics Complex AL Thaghr Clinics Al Falak Clinics Dr. Majdi Mohammed Nafeh Clinic Clinic Dr. A. M. Ghriri Dr. Nihad M. Saleh Islam Dr. Jamal Siddiq Kamal Dr. Hassan A. Al Garny Dr. Hamzah Ali Ashkar Dr. Fahd Mohammed Al Hameed Ibrahim Attique Abdul Rahman Attique Ibrahim Attique Abdul Rahman Attique

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YOUR HEALTH MAGAZINE OCT. 2013 | 47

HEALTHCARE DIRECTORY

DENTAL CLINICS Ahmed Rafgi Dental Clinics Al Amjad Dental Clinics Al Andalus Dental Center Al Dalia Clinics Al Falak Dental Clinics Al Falak Dental PolyClinics Al Fardos Dental Clinics Complex Al Hamra Medical Polyclinics Al Juman Dental Clinics Al Khuzaim Medical Clinic Al Madar Dental Orthodontics Al Maghrabi Dental Center Al Majd Specialized Polyclinics Al Majed Dental Lab. Al Naeem Clinics Al Okali Medical Group Al Safwah Dental Consulting Clinic Al Shahain Clinics Al Shorouq Dental Polyclinic Al Tababah Specialized Medical Center Al Thaghr Dental Clinics Al Yamama Complex Clinic Ali Nourddin Mahmoud Clinic Ali Nourddin Mahmoud Clinic Andalusia Women Medical Center Bader Al Farraj Specialized Dental Clinics Bassam Dental Clinic Clear Path Unseen Orthodontics Dallah Dental Polyclinic Dental Art Dental Care Center Dental Clinic Dr. A. M. Ghriri Dental Implant Clinic Dental Specialist Complex Dentalia Clinics Dina Medical Dental Dispensary Doctor Ahmed Ladhqani Clinic Dr. Abdul Hamed Kashaqri Dental Clinic 48 |YOUR HEALTH MAGAZINE OCT. 2013

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HEALTHCARE DIRECTORY DENTAL CLINICS Dr. Al Ogaly Dental Center Dr. Bassam Ez Al Deen Sbeisei Clinic Dr. Dani Khalaf Dental Clinic Dr. Hamed Al Dundashi Dental Clinics Dr. Hana’a Mohd. Jamjoum Dr. Hashem Balkhi Dental Consulting Clinics Complex Dr. Hazim Salama Clinic Dr. Hesham Arab Clinic Dr. Ibrahim Ali Al Saleh Clinic Dr. Ibrahim M. Masoud Dental Speciality Clinics Dr. Ibrahim Masoud Clinic Dr. Ismail Eid Dr. Ismail Eid Clinic Dr. Jalal Kassab Dental Clinic Dr. Mohammed Abdulaziz Al Dakhil Dr. Mohammed Hassan Jalabi Clinic Dr. Mohammed Saeed Al Awwa Dental Clinic Dr. Mohammed Ziad Mulah Clinic Dr. Mohd. Saeed Abdullah Dental Clinics Dr. Monir Hamid Dental Clinics Dr. Sami Abdul Aziz Al Dharab Dr. Samiah Felemban Dental Clinic Elana Center For Dental Clinic Golden Siwag Of Poly Dental Clinic Horizon Beam Dental Clinic Jad Allah Dental Dispensary Madar Al Shifaa Orthodontics Polyclinic Magrabi Hospitals & Centers Mareez Dental Clinics Mona Khalaf Clinics My Care Medical Clinic My Clinic For Dental North Jeddah Dental Clinic Oral Dental Clinics Overall Care Dental Clinics

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HEALTHCARE DIRECTORY DENTAL CLINICS Pearl Dental Specialized Center Rassam Dental Clinics Retal Clinic Rimas Dental Clinic Roots Dental Clinics Roots Dental Clinics Salamatk Dental Medical Center Salamatk Medical Dental Dispensary Samaya Advanced & Cosmetic Dentistry Sary Modern Dental Dispensary Saudi Dental Center Smile Dental Center Stars Smile Clinic Tibah Dental Polyclinic White Gardens Dental Clinics

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50 |YOUR HEALTH MAGAZINE OCT. 2013

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HEALTHCARE DIRECTORY PHARMACIES Abdullah Hamdan Pharmacy Abu Daoud Pharmacy Abu Taleb Pharmacy AI Balhey Pharmacy Al Ajuwad Pharmacy Al Ameera Pharmacy Al Arbash Pharmacy Al Atta Pharmacy Al Ayobi Pharmacy Al Azizeyah Pharmacy Al Balahi Pharmacy Al Basateen Pharmacy Al Baterji National Pharmacy Al Baterji Pharmacy Al Belaihi Pharmacy Al Blaihi Modern Pharmacy Al Dahnaa Pharmacy Al Dawaa Pharmacy Al Esaaf Pharmacy Al Eshraq Pharmacy Al Eskan Dispensary & Pharmacy Al Ezz Pharmacy Al Fakherah Pharmacy Al Faqeeh Pharmacy Al Farouq Pharmacy Al Fayyadh Pharmacy Al Ghamdi Pharmacy Al Haramain Pharmacy Al Harm Pharmacy Al Hijrah Pharmacy Al Hilal Pharmacy Al Hukamaa Pharmacy Al Jammeah Pharmacy Al Jeidani Pharmacy Al Kairawan Pharmacy Al Karam Pharmacy Al Khair Pharmacy Al Khotot Pharmacy 52 |YOUR HEALTH MAGAZINE OCT. 2013

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HEALTHCARE DIRECTORY PHARMACIES Al Madina Clinic Pharmacy Al Majd Modern Pharmacy Al Marzouqi Pharmacy Al Mowasah Pharmacy Al Mutahidah Pharmacy Al Muttahida Pharmacy Al Nada Pharmacy Al Naem Pharmacy Al Nahdi Pharmacy Al Nakheel Pharmacy Al Nozhah Modern Pharmacy Al Rahmah Pharmacy Al Saeed Pharmacy Al Safa Pharmacy Al Saisaban Pharmacy Al Samah Pharmacy Al Samer Pharmacy Al Sawsan New Pharmacy Al Sharif Pharmacy Al Sharq Pharmacy Al Shifa Pharmacy Al Sulaimaniyah Pharmacy Al Sulaimaniyah Pharmacy Al Taawuniah Pharmacy Al Waseem Pharmacy Al Wasfa Pharmacy Al Wasilah Pharmacy Al Wazeer Pharmacy Al Yanbua Pharmacy Al Zikry Pharmacy Ali Abu Talib Pharmacy Ali Ghanem Bin Yameen Pharmacy Alya Al Sharafiya Pharmacy Amal Pharmacy Amer Pharmacy Amira Pharmacy Asia Pharmacy Athar 2 Pharmacy

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HEALTHCARE DIRECTORY

PHARMACIES Atlas Al Jazeera Pharmacy Aziz Pharmacy Baher Al Arbaeen Pharmacy Basmah Pharmacy Batriji Pharmacy Batterjee Pharmacy No. 8 Bawazeer Pharmacy Beirut Pharmacy Belqais Pharmacy Bin Mubarak Pharmacy Bin Muteab Pharmacy Ebad Al Rahman Pharmacy Eiman Pharmacy Faisal Pharmacy Ghlail Pharmacy Habib Pharmacy No. 7 Hanan Pharmacy Hay Al Mohamadia Pharmacy Ibn Senaa Pharmacy Ikhwah Pharmacy Jahhar Pharmacy Jamil H. Khudhari Pharmacy Jeddah National Pharmacy Khoujah Pharmacy Konoz Al Seha Pharmacy Manal Pharmacy Marwan Pharmacy Mohammed Abdullah Maarouf Pharmacy Mohammed Saeed Pharmacy Mondial pharmacy Montazah Al Makaronah Pharmacy Mushtag Veterinary Pharmacy National Pharmaceutical Services Co. Pharmacy New Al Hamra Pharmacy Omer Badawood Pharmacy Qanna Pharmacy Saad Al Ghamdi Pharmacy

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HEALTHCARE DIRECTORY

PHARMACIES Saeed Al Quthmi Pharmacy Sari Pharmacy Shaly Pharmacy Shamsan Pharmacy Sultan Pharmacy Sultan Pharmacy No.1 Tawheed Pharmacy Thamir Pharmacy Thamoud Pharmacy Turki Pharmacy United Pharmacy Veterinary Medicines Pharmacy Wejdan Pharmacy Yassir Al Jadaani Pharmacy

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HEALTH CLUBS AL_Ahli Club Chamelle Club Spa Al Ittihad Club Al-Salam golden Club Body Master Concept Fitness Time Fitness Time Plus Gold’s Gym Hiltonia Kai Health Club Z Club

56 |YOUR HEALTH MAGAZINE OCT. 2013

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HEALTHCARE DIRECTORY

INSURANCE TAWUNIYA Insurance Company BUPA Insurance Company Saudi Arabian Cooperative Insurance Company - SAICO MEDGULF Insurance and Reinsurance Gulf Union Co-Operative Insurance Company Arabian Shield Insurance Company United Cooperative Assurance Co. (UCA)Â Al Sagr Company for Cooperative Insurance AL- ALAMIYA Insurance Company Arabia Insurance Cooperative Company Saudi Inidan Company for Co-Operative Insurance TAWUNIYA Insurance Company Trade Union Cooperative Insurance & Reinsurance SANAD Cooperative Insurance & Reinsurance Al ahliya FOR Cooperative Insurance Allianz Saudi Fransi for Cooperative Insurance SALAMA -Saudi IAIC Cooperative Insurance Company ARCCI - Alrajhi Co. for Cooperative Insurance

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YOUR HEALTH MAGAZINE OCT. 2013 | 57

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