oleh admin | Jan 21, 2025 | fitness, health, health & fitness, health and exercise, healthy workouts
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READ MORE:
Why smartwatches aren’t so effective when it comes to reducing stress levels
It may not require an extensive physical examination to assess your health status.
Experts say a
simple workout move
might showcase your power and stamina.
Dr. Edward Laskowski, a specialist in sports medicine and rehabilitation at the Mayo Clinic in Rochester,
Minnesota
states that squats serve as an excellent gauge of one’s athletic ability and can “enhance your performance across many different sports.”
The
strength-building exercise
is centered around engaging the leg muscles, particularly targeting the quadriceps and hamstrings.
In order to execute the movement, the New York-based personal trainer
Natalya Alexeyenko
mentioned LIFEHACK suggests beginning by ‘establishing your posture,’ keeping your feet apart at shoulder width, with your toes pointed outward just a bit.
Up next, it’s crucial to activate your core muscles while keeping your spine in a neutral position, avoiding any bend or curve.
Next, Ms. Alexeyenko explains that the key is to “bend down so your thighs become parallel to the ground or go as low as your flexibility permits, making sure your knees stay aligned with your toes.”
When considering weight distribution, she recommends maintaining the weight in your quadriceps and hips instead of transferring it to your toes or knees.
To achieve a full squat, lower yourself gradually and use your heels to come back up to the initial stance, making sure not to employ momentum.
She recommends breathing in as you descend and exhaling as you return to your starting position to enhance the motion.
At the same time, keep your arms fully extended above your head for the entire duration. According to her, if your arms stay in line with your torso, this indicates that your shoulder flexibility is probably sufficient.
‘She notes that if this isn’t the case, tight chest muscles might be causing internal rotation of the shoulders, which can restrict their movement.’
According to the Mayo Clinic, one set consisting of 12 to 15 repetitions is usually sufficient for most individuals.
However, according to age, Ms. Alexeyenko sets a specific target number for squats, starting with individuals aged between 20 and 30 years old for both men and women.
She states that men in this era ought to aim for performing 50 squats within 60 seconds, whereas women should strive for 45 squats to demonstrate peak physical condition.
Although it may appear as a significant figure, Ms. Alexeyenko states that “strength and endurance usually reach their zenith within this age group, making it achievable.”
As age increases, the target goal declines.
For individuals aged between 31 and 40 years old, the count decreases by 10 for both males and females.
Ms Alexeyenko suggests that at her current stage, the emphasis should be on retaining strength and flexibility while avoiding injuries rather than building endurance.
In a decade, when individuals reach the age group of 41 to 50 years, the fitness specialist indicates that women ought to manage 25 squats, compared to 30 squats for their male counterparts.
Executing this movement as you get older, she explains, can aid in maintaining joint health and enhancing functional strength.
Between ages 51 and 60, the number drops to 25 squats for men and 20 for women. For individuals older than 61, performing 5 to 15 squats can aid in maintaining mobility and lowering the chance of falling, as per her statement.
Although Ms Alexeyenko suggests that squats are a great method for evaluating the body’s joint flexibility and core strength.
She mentions that there are several important points to remember.
She explains that the extent of your squat is primarily influenced by how flexible your hip and ankle joints can be.
If your lower back feels tense, it might elevate your hips, restricting how deep you go and correct positioning.
In the meantime, regarding core stability, she warns that if your pelvis shifts downwards at the bottom of the squat, this could signify weak core muscles that require reinforcement to improve balance and support during the movement.
HOW TO EXECUTE A FLAWLESS SQUAT
Providing her insights on squats, New York-based personal trainer Natalya Alexeyenko mentions:
1. Set your stance:
Stand with feet shoulder-width apart, toes slightly turned out.
2. Engage your core:
Keep a balanced spinal column and engage your abdominal muscles during the entire motion.
3. Focus on depth:
Bend your body so that your thighs reach a position level with the ground, or go down as far as your flexibility permits, making sure your knees stay aligned with your toes.
4. Weight distribution:
Maintain the weight in your quadriceps and glutes instead of transferring it to your toes or knees.
5. Controlled movement:
Slowly lower yourself down and use your heels to push back up to the starting position, making sure not to use momentum.
6. Breathing:
Breathe in as you descend, and breathe out as you return to the starting position.
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oleh admin | Jan 21, 2025 | diet and nutrition, healthy eating and living, mental health, nutrition, nutritionists
SHAH ALAM – Although radiant skin and a toned body typically indicate a wholesome diet, the significant effect of nutrition on mental well-being tends to be ignored.
Given that the World Health Organization (WHO) reports at least 970 million people worldwide suffer from issues like anxiety and depression, the impact of nutrition on mental health merits more focus.
Professor Dr Winnie Chee, an expert from IMU University in the fields of nutrition and dietetics, emphasized the strong link between what we eat and our mental well-being. She pointed out that the brain depends on vital nutrients to keep functioning properly.
The brain requires nourishment to operate efficiently—it utilizes glucose for its energy needs, proteins to produce neurotransmitters such as dopamine and serotonin, and fats to form the protective covering around nervous system tissues.
“As our knowledge expands and new research emerges, we are observing increasing proof that our eating patterns could be connected to mental well-being,” she stated.
She mentioned that studies have revealed a significant connection between diet and mental health issues like depression and anxiety.
She further noted that some research has linked nutrition to the onset of neurocognitive disorders such as dementia and Alzheimer’s, due to shortages in specific nutrients.
THE INVOLVED CONNECTION BETWEEN DIET AND EMOTIONS
Professor Chee highlighted that the relationship between nutrition and mental health works both ways: a healthy diet promotes good mental well-being, whereas individuals dealing with mental health problems frequently encounter difficulties in sustaining adequate nutritional habits.
Your state of mind and actions are shaped by your diet, and numerous behavioral factors influence how you eat.
She mentioned this encompasses emotional eating, scenarios that spark desires for fatty and sugary foods, along with stress-related factors that lead us to consume more or less food than usual.
She highlighted how children frequently mimic the eating patterns of their parents. Elderly individuals might face difficulties like restricted availability of healthy food options, trouble with preparing meals, and reduced hunger caused by long-term health conditions.
Moreover, Professor Chee pointed out that stress-induced and emotionally-driven eating frequently leads to cravings for sweets or fatty items, adding another layer of complexity to the relationship between dietary habits and general health.
She mentioned that these patterns can lead to a cycle which negatively impacts both mental and physical well-being.
INCORPORATING LOCAL CUISINE FOR BETTER MENTAL AND PHYSICAL WELL-BEING
Although diets such as the Mediterranean model are praised for their advantages, they might be expensive or not suitable for local communities here.
Professor Chee suggested incorporating the guidelines of this dietary approach into a Malaysian setting, dubbing it the “MediterrAsian diet.”
This method emphasizes an active lifestyle, complemented by consuming plant-based items such as whole grains, beans, nuts, and lentils, all of which contribute significantly to maintaining good gut health—a crucial element for overall mental wellness.
Professor Chee mentioned that foods like sardines, abundant in Omega-3, along with eggs and chicken, which supply tryptophan to aid in serotonin creation, are equally important.
The ease of following this diet comes from utilizing readily accessible and budget-friendly local ingredients.
She mentioned that leafy greens, tropical fruits such as papayas, and legumes are plentiful in Malaysia, which makes it simpler to include these nutrient-rich items in everyday dishes.
Mindful Eating: The Secret to Healthier Decisions
To truly reap the advantages of a healthy diet, being mindful while eating is crucial.
Professor Chee pointed out that contemporary living patterns, along with city growth and the abundance of ready-made meals, have resulted in a decrease in wholesome dietary practices.
“Being mindful is crucial for addressing this issue, and you can begin by observing your eating patterns or what sets off these tendencies. This way, you might discover whether stress, boredom, or sleepiness makes you consume larger amounts,” she explained.
Practices such as meal planning, having healthy snacks readily available, and utilizing apps for tracking eating patterns can greatly impact one’s diet. For instance, bananas or precut fruits serve as easy-to-reach, wholesome snack options suitable for hectic routines.
MALAYSIA’S DIET CHALLENGES
Even though Malaysia offers plenty of healthy food options, she pointed out from the 2023 National Health and Morbidity Survey that an overwhelming 95 percent of Malaysians fail to eat the suggested five servings of fruit and veggies each day.
Moreover, half of the populace has an inactive lifestyle, as 84 percent do not participate in consistent physical activity.
“Fiving servings each day isn’t much — simply equivalent to about one and a half cups of veggies such as greens during meals, along with two pieces of fruit like papaya or pineapple,” she explained.
Even though inexpensive and healthy locally grown foods are accessible, Professor Chee highlighted that numerous Malaysians still do not reach the suggested nutritional guidelines.
A COMPREHENSIVE STRATEGY FOR MENTAL WELL-BEING AND DIETARY NUTRITION
Prof Chee movingly called for increased education and awareness to equip Malaysians with the knowledge needed to make well-informed food decisions.
She emphasized the significance of integrating a diverse, nourishment-packed eating plan along with consistent exercise to boost mental well-being and general health.
She emphasized that educating Malaysians extensively is necessary so they can adopt an engaged and accountable stance towards their consumption habits. A balanced diet rich in various nutrients coupled with regular exercise is crucial not only for enhancing mental health and well-being but also for reducing the risks associated with numerous severe health issues.
As communities face growing mental health issues, the importance of nutrition as a key pillar for well-being merits greater attention.
Through deliberate food selections, people can proactively enhance both their bodily wellness and their emotional fortitude.
oleh admin | Jan 20, 2025 | beauty products and cosmetics, beauty tips, dermatology, self care, skin care
It wasn’t until recently that I became convinced about skincare—probably around the time I hit 40. It’s then that those pesky crow’s-feet began showing up prominently beside my eyes, along with several other bodily transformations I’d rather not discuss publicly. Adhering to a regimen consisting of cleansing, toning, and moisturizing felt completely foreign to me initially. Just so we’re clear, when attaching a numeral to a compound modifier, such as “three-step,” only ‘step’ gets hyphenated; the whole phrase functions together as an adjective.
Fast forward a few years, and nothing holds greater importance for me except perhaps attending Sunday mass: diligently following my nighttime skincare ritual has become second nature, and this isn’t something I plan on changing anytime soon. Given my delicate complexion, items that work well include the Neutrogena Acne Clear Cleanser, a Japanese-made Vitamin-C Toner often purchased at Don Quijote, alongside the Oxecure Anti-Acne Moisturizer. So tell me, what does your daily skincare look like? Drop me a message over Instagram—we can swap tips!
oleh admin | Jan 19, 2025 | cats, felines, pet advice & tips, pet care, pet owners
Lifehack My ID
– Seekor kucing memakan waktu yang lama untuk istirahat setiap harinya. Bahkan, kucing dapat tertidur selama 16 jam per hari atau bahkan lebih banyak lagi di usia lanjut mereka.
Kucing memiliki berbagai macam cara untuk tertidur dan posisi tersebut kerap mencerminkan arti yang berkaitan dengan instingt mereka, kenyamanan, serta perasaan aman.
Mulai dari sikap membungkukkan diri layaknya sebuah bola sampai posisi berbaring terlentang dengan perut yang menunjuk ke atas, mengutip
PetMD,
Minggu (19/1/2025), berikut penjelasan tentang makna beberapa posisi tidur kucing.
Terkurung: Menjelajahi Kepanjangan dan Perlindungan
Kucing yang tertidur melingkar sempurna layaknya sebuah bola, dengan ujung hidung menyentuh ekornya, menggambarkan sifat alami hewan tersebut dalam rangkaian upaya melestarikan panas badannya. Gerakan berbaring seperti itu sangat berguna bagi kucing untuk meredam efek dari angin sepoi-sepoi yang dingin, mendukung stabilitas temperatur tubuh mereka.
Selain itu, posisi meringkuk melindungi organ-organ vital di perut. Dalam posisi ini, organ penting seperti hati, ginjal, dan lambung dilindungi oleh tulang rusuk dan otot yang lebih kuat.
Posisi itu merupakan hasil evolusi di mana kucing liar perlu istirahat sekaligus tetap siaga menghadapi serangan pemangsa.
Condong: Tenang namun selalu berhati-hati
Saat kucing tertidur dengan posisi miring dan kaki yang meregang menunjukkan bahwa hewan tersebut merasa tenang serta terlindungi namun masih waspada. Keadaan ini memberikan kesempatan pada kucing untuk segera bangkit dan bertindak apabila dibutuhkan.
Kucing yang tertidur dengan posisi condong ke satu sisi umumnya mengalami kualitas istirahat yang lebih baik daripada ketika mereka tidur dalam posisi lain. Keberadaan suasana damai dan kurang keramaian menjadi alasan utama kenapa posisi tersebut sering kali jadi pilihan bagi mereka.
Telentang: Merasa sangat aman
Saat seekor kucing tertidur terlentang dengan perutnya menghadap ke atas serta kakinya meregang, hal itu bermakna kucing tersebut merasa amat damai dan tenang. Karena perut merupakan area yang paling rawan pada tubuh kucing, mereka cuma akan berbaring seperti itu apabila sungguh-sungguh yakin tak ada bahaya di lingkungan sekelilingnya.
Meski tampak tenang, sebaiknya diingat bahwa kucing biasanya kurang menyukai sentuhan pada bagian perut mereka.
Mengusap-usap perutnya dapat ditafsirkan sebagai ancaman, sehingga kucing mungkin membalas dengan gigitan atau cakaran untuk melindungi dirinya sendiri.
Berdiri teguh di puncak: Memantau sekitaran
Kucing yang memilih untuk tertidur di posisi tinggi seperti pada sandaran sofa, siku kursi, rak buku, atau bahkan di atas lemari es, melakukan hal tersebut berdasarkan insting dasarnya.
Di hutan lebat, ketinggian menawarkan perlindungan terhadap pemangsanya serta posisi yang baik untuk memantau makanan atau ancaman.
Di dalam rumah, letak istirahat ini memberikan rasa keamanan bagi kucing terhadap pengganggu, seperti binatang peliharaan lainnya atau anak-anak yang gemar mengejarnya. Bila seekor kucingmu cenderung lebih memilih tempat di atas untuk beristirahat, maka penting untuk menyediakan sebuah pohon kucing dengan ruang peraga yang nyaman.
Tengkurap: Siap untuk bergerak
Pada posisi ini, kucing bersandar datar mirip seperti Superman saat terbang dengan kedua kakinya—depan dan belakang—yang meregang lebar. Kondisi ini membuatnya bisa rileks namun masih dalam situasi siaga siapa tahu perlu melakukan gerakan cepat kapan pun.
Kucing yang masih merasa harus tetap waspada meski sudah mengantuk biasanya memilih tidur terlentang.
Persekitaran yang panas, contohnya permukaan dari selimut atau bantal berbulu, kerap dijadikan pilihan utama oleh mereka untuk istirahat dalam kondisi tersebut, khususnya ketika suhu udara menurun.
Beristirahat di dalam peti: Menjelajahi tempat perlindungan
Kucing cenderung mencari lokasi terbuka namun tetap aman untuk beristirahat, misalnya dalam sebuah kotak karton. Kotak ini menyediakan rasa keamanan dari segala sisi sehingga kucing menjadi lebih tenang.
Di samping itu, terletak di dalam kotak menghasilkan kehangatan bagi tubuh kucing. Banyak kucing pun merasakan kesenangan ketika ada di ruang yang sempit sebab hal tersebut menimbulkan perasaan seperti digendong.
Pose Unik: Kepuasan yang Tak Terduga
Kucing kerap kelihatan tertidur dalam posisi yang nampaknya ganjil atau kurang nyaman, sepeti merentangkan badan secara berlebihan atau membungkuk dengan cara yang tak lazim.
Itu karena kekelenturan punggung kucing yang luar biasa. Cakram antar vertebra pada kucing cukup lentur, membuat mereka bisa mengambil banyak posisi tidur yang tampaknya tak mungkin dilakukan manusia.
Di samping itu, tulang selutut kucing tidak tersambung secara langsung ke rangka tulang layaknya manusia; sebalinya, ia menempel lewat otot. Ini memberikan kucing fleksibilitas dalam pergerakan yang lebih besar, bahkan ketika sedang istirahat.
oleh admin | Jan 18, 2025 | diet and nutrition, food and drink, health, healthy living, nutrition
Were you aware that based on a recent study conducted by the Ministry of Health, 84 percent of young people in Malaysia do not realize they have diabetes?
Ponder how many of you stroll about carrying bubble tea or carbonated beverages daily, unaware that you have diabetes.
It’s evident why this occurs: the younger generation lacks understanding about how their everyday sugar consumption affects their well-being.
The Ministry of Health Disease Control Division senior assistant director, Dr Aizuniza Abdullah, recently addressed the matter.
She emphasized that Malaysian young people should assume responsibility for their well-being by embracing an appropriate lifestyle—this encompasses consistent physical activity, sustaining a nutritious eating pattern, and, crucially, reducing their consumption of sugars, as this measure proves highly beneficial.
AVOID GOING TO MAMAK STALLS LATE AT NIGHT
Can one truly claim to be a Malaysian without ever having spent a late-night session at a mamak restaurant?
Nevertheless, it’s not only the adults participating; even children take part since it is deeply rooted in our culture.
The Malaysian Dietitians’ Association council member Basmawati Baharom has pointed out that young people should avoid engaging in late-night activities because of the unhealthful food choices available, such as foods that are high in fat and sugar.
The suggestion is to cut down on late-night mamak visits after 10 pm and opt for having an earlier dinner at home on weekdays instead. Limit your mamak outings to just two times per week or reserve them solely for the weekend.
CONSUME LESS SUGARY DRINKS
The ideal choice is water, but completely eliminating sugary beverages might not work for everyone. To cut down on sugar intake from drinks, consider replacing them with healthier alternatives in your everyday meals, as recommended by the American Heart Association.
Switch to diet drinks, unsweetened iced tea, or naturally-flavoured beverages such as fruit juice whenever you have the craving for something sweet to drink.
REDUCE ADDED SUGAR
The American Heart Association additionally suggested another method to significantly reduce your daily sugar consumption.
Simply reduce the quantity of sugar you use in your meals by half. Regardless of whether you’re baking cookies or preparing your morning beverages, attempt to use only half as much sugar as you normally would. You’ll likely not detect a significant change with continued practice.
GET OTHERS IN BOARD
Research indicates that making lifestyle modifications tends to be more effective when undertaken collectively rather than individually, according to CNN Health. The power of group support cannot be underestimated. Turning these efforts into an enjoyable activity becomes easier when you involve your buddies in adopting a healthier way of living together.
It’s particularly enjoyable when you live together and coordinate your meal planning with each other. Create a sensible schedule of what ingredients should be available in the kitchen versus those that won’t be.
Here’s another exciting suggestion: Turn it into a social media challenge with your buddies as you embark on this adventure together. This way, it will not just be an enjoyable experience but also help spur each other on!
COOK MORE HOMEMADE MEALS
It is widely known that individuals who prepare meals at home tend to follow a more nutritious diet, ingest fewer calories, and are less prone to being diagnosed with obesity.
An increasing amount of scientific research indicates that home-cooked meals serve as an effective means to improve dietary quality, facilitate weight reduction, and reduce the risk of diabetes.
This is due to the fact that preparing your own dishes allows you to regulate the quantity of sugar you incorporate. Additionally, selecting the components personally ensures that you can create meals containing minimal quantities of added sugars.
Milk and fruit items include inherent sugars. You can spot additional sugars listed under the ingredients. By understanding label reading, you’ll be able to pick options lower in sugar content.
Here’s a straightforward approach to help reduce your sugar consumption! Consistency is key, alongside having supportive buddies who will encourage you throughout this journey. By doing so, you’ll be able to avoid diabetes and adopt a more healthful way of living.
Keep in mind, just because you’re young doesn’t mean you’re safe from the risk of diabetes. Therefore, it’s wiser to focus on prevention rather than treatment.
