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.
oleh admin | Jan 18, 2025 | caregiving, culture, elderly care, father child relationship, parenting
Even with the difficulties of providing care, there’s an elegance in recognizing that fulfilling one’s duty to parents isn’t optional but essential: roles and duties are well-defined.
For quite some time now, my sister and I have taken on new roles within our family. After my father retired a few years back and began experiencing declining health, the dynamics of our relationships changed significantly.
Our dad was our very own superhero, cap or no cap. He stood tall as an embodiment of self-reliance, offering us generous support through his wisdom and counsel. Moreover, he blazed new trails by being the trailblazer within his family—leaving Hong Kong for higher education and becoming the inaugural tenured professor in their lineage. Yet unexpectedly, we’ve found ourselves stepping into different shoes; our positions as offspring have shifted considerably.
My sister and I have taken on the responsibility of caregivers. As my dad and his spouse adjusted to their new circumstances, my sibling and I have created a fresh routine working together like a well-oiled duo—handling all of Dad’s doctor visits, transportation needs, and food delivery services. Additionally, I’ve been responsible for grocery shopping and organizing entertainment options at our nearby seniors’ center for him, such as bingo sessions.
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During my peaceful interludes, I grappled with the part I believed I ought to assume within a structure where the distinctions between positions had grown hazy. This fresh role didn’t sit well with me; occasionally, it felt more like a duty than a choice.
It was an understood yet unsaid rule that, since I grew up as a child of immigrants, I should respect my elders, particularly my parents.
xiao shun
being dutiful and respectful. This feeling would arise every time I disregarded a request from my parents, be it for fetching groceries from the supermarket or heeding their guidance.
”
It doesn’t matter whether it’s small or not.
“? (‘Are you obedient to your parents?’) was a query accompanied by the motion of a wagging finger.” Unlike in the West,
filial piety
In Chinese and certain other Asian societies, significant importance is placed on showing deference to elder authorities and upholding familial dignity.
Unaware of what was truly happening, I witnessed deep respect and devotion when observing how my father and his brothers and sisters looked after my grandmother following my grandfather’s passing. Each one would take turns visiting her and contribute to ensuring she received proper attention. Additionally, an uncle and aunt have been taking care of their elder parents—affectionately referred to as ‘the super seniors’—for many years now; this includes everything from scheduling doctors’ visits to cooking meals.
As mentioned, taking care of parents and other older relatives goes beyond cultural boundaries. Across various cultures and religious beliefs, looking after senior citizens continues to be significant. A majority of my Jewish acquaintances would absolutely refuse to consider putting their parents in a nursing home. Similarly, numerous American friends also take responsibility for their aging parents. Such acts reflect the norms we uphold in this era.
Many individuals in their 40s and 50s find themselves caught between looking after their children and taking care of their aging parents, managing busy schedules filled with responsibilities towards their careers, personal relationships, and even pets. Approximately 23 percent of U.S. adults fall into this category.
“sandwich generation”
, looking after both elderly parents and children under 18, with people in their 40s being the most likely group to be in this situation, as reported by the Pew Research Centre.
In reflecting on
xiao shun,
I now understand that this concept occupies a distinctive position within Eastern culture, particularly where reverence and compliance are integral parts of familial dynamics. Arguably, it serves as the foundation of Chinese households, shaping both family and societal hierarchies. This is why my father—the firstborn—continued to look after his younger brothers and sisters even when they were adults, including giving them red envelopes.
covering the costs of the family dinners
.
This framework holds an undeniable solidity. Embracing the idea that respecting one’s parents is non-negotiable rather than optional reveals a certain elegance. Responsibilities and duties within this dynamic are well-defined. Personally, I am convinced that maintaining this respect remains crucial even when faced with the difficulties of care-giving. This isn’t merely about adhering to custom; it also serves as a means to express appreciation for everything those preceding generations have bestowed upon us.
I’ve loved taking care of Dad and find pleasure in all aspects of it, from the essential tasks to the more enjoyable ones. In October, I brought him to the yearly “senior prom,” which is organized by our local Office for the Aging for seniors in our area. Dad thoroughly enjoyed himself, meeting new people and dancing along with the tunes. Seeing his laughter filled me with happiness.
My sister has chosen to create special occasions like “dinner with Dad” or “breakfast with Dad,” during which they enjoy homemade meals and casual conversations. These moments together have brought us immense value. In return, our father shares tales from his childhood along with valuable insights, enriching our family’s legacy with these precious narratives.
After every gathering, he sends a text saying “Thank you for coming to see me.” Such gratitude isn’t required. I’m merely fulfilling my duties as both a daughter and someone of Chinese-American heritage. My dad simplifies things—he’s amazing and has done so much for us over the years.
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