Malaysian Has High Cholesterol

1 in 3 Malaysian has High Cholesterol!!!

All my friends just be careful and aware of your  lifestyles... fully aware of your health status too!! simple blood test to screen your health status now is advisable. Who know, you might get important info that might save your life! been skinny doesn't mean you are free from cardiovascular disease risk! furthermore if you are BOROI!!! he he... that include me too lah... my recent blood test show my cholesterol level on borderline! got to be more careful of what I chew after this.. and more exercise too... read this article about High Cholesterol Problem in Malaysia........... and  How To Run Efficiently, next time you feel like running it will be more enjoyable ;-) hopefully

KUALA LUMPUR: More younger Malaysians are now suffering from heart disease due to high cholesterol levels.Statistics gathered by the National Cardiovascular Disease Database(NCVD) Registry also showed that Malaysians suffer from heart attacks at a younger age (mean age of 58) when compared with people in Thailand (65 years), mainland China (63 years) and Western countries (66 years).
Professor Dr Wan Azman Wan Ahmad, professor of medicine and cardiology at University Malaya Medical Centre, said a change in lifestyle routines and unhealthy dietary habits were contributing to the rise.
"Although the risk for cardiovascular diseases increases with age, in recent years, it has become common for younger people to suffer from heart diseases.
"High blood cholesterol levels, or dyslipidaemia, is prevalent among 28 per cent of Malaysians above the age of 40. Having high cholesterol puts them at a higher risk for cardiovascular diseases. The higher the blood cholesterol, the greater the risk of developing heart disease," he said in an interview.
The prevalence of high blood cholesterol levels, Dr Wan Azman said, ranged from 35 per cent when patients had acute coronary syndrome (ACS) and up to 73 per cent when they had to go for treatment (percutaneous coronary intervention).
"Although high cholesterol is a major risk factor for heart disease, many are taking it lightly. Often it does not ring alarm bells. Only when their health is at stake that people start realising the dangers and consequences of high cholesterol," said Dr Wan Azman.
The NCVD Registry, he added, showed that more than 90 per cent of patients had at least one established cardiovascular risk factor, which included high cholesterol, diabetes and hypertension.
He also said heart diseases had been the leading cause of death in both men and women in Malaysia for the past three decades.
Consultant cardiologist Datuk Dr Khoo Kah Lin said patients who suffered from high cholesterol should change their lifestyle routines, especially if they smoked, or did not follow a healthy diet.
"It is best to quit smoking, exercise regularly, eat healthily and maintain a healthy weight. And it's important to bring low density lipoprotein cholesterol, or LDL cholesterol, to target levels via proper treatment."
Many patients, Dr Khoo said, had failed to reach their LDL cholesterol goals due to failure to take their medicine or non-aggressive treatment by their physicians. He said generally patients remained ignorant about the role of drugs in their cholesterol management.
The findings of the first Centralised Pan-Asian survey on the Under-treatment of Hypercholesterolemia Study (Cepheus), said Dr Khoo, showed that a substantial proportion of patients failed to take their medication diligently.
"About 54 per cent of the patients thought that missing a tablet once every two weeks or more would not have any effect on their cholesterol levels.
"Physicians play a role in explaining how these cholesterol-lowering drugs actually work. This will help patients understand better the necessity of taking their medication regularly and on time," said Dr Khoo.
The Cepheus study was the largest survey conducted on the current treatment status of high blood cholesterol levels (hypercholesterolemia)in Asia Pacific. It involved more than 7,000 patients from Malaysia, Korea, Thailand, Taiwan, Indonesia, Philippines, Hong Kong and Vietnam.
Only about 49 per cent of the patients participating in the Pan-Asian survey achieved their LDL-C goals.
He said despite more effective treatment available, both physicians and patients disliked changing their current method of treatment.
"A disturbing fact is that about 64 per cent of patients are still on the same lipid-lowering drug they were prescribed the first time" said Dr Khoo.
He also said anyone who had been tested and diagnosed with high LDL-C levels should seek early medical treatment.
"It is important for patients to understand their condition well and ensure that any treatment prescribed is always adhered to, regardless of whether their cholesterol levels are under control, unless otherwise advised by their doctor."

Read more: 1 in 3 have high cholesterol http://www.nst.com.my/nst/articles/2cdcholes/Article/index_html#ixzz1bzftqZer

Exercise Anorexia - Way How To Lose Weight

Exercise Anorexia - A Way How To lose weight

2 important ways to loss weight that almost everyone know: -exercise and diet, don't have to mention rite? but it is easier said than done... It is ok for me to exercise even not regularly as what should to be, but to diet? It’s hard to suppress my craving for food especially when group out for breakfast, lunch and supper is part of socialize activities. Take out situation during fasting month when some factors can motivate, and when others also fasting.. so it is easy to fast one whole day other than that, “diet” is an alien word. One way to refrain from food without to call it as diet is by through exercise, especially for a macho man out there to let others know that you are on diet is a No No. only girl diet k. Have you all ever feel so tired after exercise that you simply don’t have appetite for food.. After evening futsal normally I would just skip dinner and enough with fruit or light one while on normal day when not exercise my fuel tank just crave for food, so my way to control weight or to lose weight is through exercise then you will naturally eat less or don’t exercise and will end up eat more. How this will explain? During exercise hormone peptide YY which suppressed appetite increase and hormone ghrelin which stimulates appetite dropped. Aerobic exercise is the best to increase hormone peptide YY and decrease hormone ghrelin while non aerobic exercise such as weight lifting decrease hormone ghrelin but don’t show significant increase of hormone peptide YY.

Study by School of Biomedical and Molecular Sciences, University of Surrey, Guildford GU2 7XH, UK have found their hypothesis that acute exercise is able to produce a short-term negative EB and, if sustained in the long-term, may have an important role in weight maintenance. The phenomenon of ‘exercise-induced anorexia’ may be potentially linked to the increased PYY, GLP-1 and PP levels observed during exercise. [2] 

References


1. Effect of peptide YY3-36 on food intake in humans. http://www.ncbi.nlm.nih.gov/pubmed/16285944
2. Effects of exercise on gut peptides, energy intake and appetiteCatia Martins, Linda M Morgan, Stephen R Bloom1 and M Denise Robertson http://joe.endocrinology-journals.org/

run forest run!!!

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Running Tips

Forgive me.. this is not my 10 cent worth of tips... but from website of men-helth.. dont know who write this but just read it you may get something beneficial for you

1.
Posture Perfect your posture and you will run smoother, faster and with less fatigue. Here’s what endurance coach and two-time Badwater champ Lisa Smith-Batchen recommends: Keep your pelvis forward, your shoulders squared over your belly button, your breathing regular and puff from your belly, and your thumb pistoning straight back and forth to your hips.
2.
Incline-pushup saluteAccording to Smith-Batchen, the incline-pushup salute is one of the best static exercises to prepare for a run. Push up against a bench with two arms, then twist at the hip and raise one arm until it’s pointing at the sky. “The triceps which you build from this will power your arms and the strengthened pecs will be strong to prevent your chest from caving in when you’re tired,” she says.
3.
Train as a runner To train as a runner, your body needs to learn to have quick hands and feet, says Smith-Batchen. The best training for that is jumping rope. Keep at it until you can reel off 100 reps without tripping on the jump rope.
4.
Run smart Ray Zahab, an ultra-runner who has won an individual title in the Artic Yukon Ultra says that to run smart, you should imagine pedaling a unicycle: keep your shoulders plumb-lined over your hips and kick back with your feet instead of reaching out. “To speed up, lean forwards from the ankles instead of bending forward from the waist; you’ll create a light controlled fall instead of a muscle-intensive series of pushoffs.”
5.
To go faster “By pushing from the ankles, you will go faster with less effort and you’ll preserve your legs by stacking your weight over your strong, protectively arched midfeet, instead of crashing down on the sensitive nerves in your heels or the fragile tendons in your toes,” says Zahab.
6.
Build strengthMen's Health columnist and ultra man Dean Karnazes says distance running can be prepped by running stairs to build strength. “It will build strength in your legs and lungs. Find a staircase or stadium, ideally with more than 100 steps for a weekly workout. Start by running to the top a single step at a time and walking back down. Work your way up to 10 sets. Next phase: two steps at a time, walking down, five sets. Final phase: two steps up, single steps down, running both ways, working up from five to 10 sets. Keep at it till you can repeat this routine 3 or 4 days a week.”
7.
Running quicker, not harder You can prevent fatigue by running quicker, not harder. Karnazes says a higher turnover rate (how quickly you put one foot in front of the other), can make you faster with less effort. Elite distance runners stay in the range of 185 to 200 steps per minute. Varying your cadence/turnover can conserve energy and shift the load among different muscles. As you tire and slow down, focus on cadence, not speed. This might mean taking shorter, quicker steps. A rule of thumb: If your stride rate falls below 150 to 160 steps per minute, you’ll want to shorten your stride and increase turnover.
8.
Train for recoveryTrain for recovery. “Big distance can mean big hurt,” says Karnazes. “The day after you train for a long run, you must force yourself to exercise.” Try a bike ride, a swim, or just a nice walk. “The movement increases bloodflow, clearing the by-products of intense exercise from your muscles and helping restore flexibility.”
9.
Always have your hydrations ready“Carry bottled water and drink all day,” says Karnazes. “Your hydrated cells will thank you.”
10.
Focus on running the mile Record holder of the half marathon Ryan Hall says you should always focus on running the mile you’re in. “Don’t try to think about how far you have to go in the beginning because it can be overwhelming or how far you’ve run near the end because that will give you an excuse to fatigue.”

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Running Tips - Run Effectively

I’m may not be a marathon athlete, but I have run better enough now in 30’s than I’m in 20’s. My skills and knowledge may not transform casual jogger to Olympic dasher but it may be useful enough for a mere casual jogger to chase girls and control lung strong enough for a consistent conversation, or else you will look like old dog panting for oxygen.

I read and I practice of what I read about running effectively and maintain what comfortable to me. I write down here as reference for those who want to add little speed and add little distance in their running. My 1 cent Technique that I practice is jot down here that I feel good enough to improve my own;

1. Do sufficient Warm up and stretching. Like car that need sufficient warm up to prepare for higher engine revolution otherwise it will ruin itself, our body also act in the same way. Unprepared muscle will show signal of tight sensation on your leg and could lead to muscle pull. In contrast, warm muscle would able to contract and stretch effectively and help for efficient oxygen calories burn and energy release. If Warm up and stretching would make less macho for you then or you are too late to chase girls then do for lower body part is the least.

2. Land on front half of your feet not on your toe and not on your heel because you are not walking and you are not flying either.

3. Aim for optimum stride. Stride too long it will create a braking effect, and stride too short simply mean you are not running as efficiently you could be

4. Don’t run hard but quick. You may overtake a favorite champion on the start by doing 100m sprint but a champion would just maintain a consistent quick pace to overtake you again on the next 100meter.

5. Maintain comfortable breathing. If you have difficulty to complete a sentence to your friend then you are pushing yourself too hard.

6. Bent forward from your heel not from your waist otherwise you look like an old chap have problem with his spine. Bent forward help you to maintain a forward momentum

7. Do it like “macam itik pulang petang”. Get what I meant? Do not crouch.. open your chest.. pull out your bumper.. and start running!!!

8. Don’t forget to keep your hand close to your body.. otherwise you are wasting more energy to keep stability.

9. Land your feet on straight line. If your are running on tar road try to arrange your steps on the white line.. on side lane please. Running in straight line will ensure smooth flow of your body kinetic energy.


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