My 2009-09-30 (Wednesday) Exercise (Slow Walk) Record

Date: 2009-09-30 (Wednesday)

Type of Exercise: Slow walk

Distance: about 2.9 km

Time: From 7.55 pm to 8.25 pm

Total length of time: 30 minutes.

Speed: 1.61111 metres/second

Attire: Shorts and T-shirt and Checker brand track shoe

Venue: Well-built Walking Track near my home.

Remark: Moderately perspired.

My last exercise was on 2009-09-29 (Tuesday).

Walking Information by Ramblers which is Britain’s biggest walking charity

Whether you're an old hand or a complete beginner, Ramblers can help you get the best out of walking.

Ramblers’ information service draws on years of experiences as Britain's biggest walking organisation to provide you with the help and advice you need on walking anywhere in England, Scotland and Wales.

My own note: This info service is useful to anyone walking anywhere in the world!

Please visit http://www.ramblers.org.uk/info/info.htm

And http://www.ramblers.org.uk/Home.htm

Why walking is the perfect activity for health

Regular walking has many positive benefits.

It can improve your:

• Confidence
• Stamina
• Energy
• Weight Control
• Life expectancy

It can reduce the risk of:

• Coronary heart disease
• Strokes
• Diabetes
• High blood pressure
• Bowel Cancer
• Alzheimer's disease
• Osteoporosis
• Arthritis
• Anxiety
• Stress

Info Source: http://www.somerset.gov.uk/somerset/ete/transport/travel2work/walking/faqs/#Why_brisk_walking_is_the_best

What is the speed of brisk walk?

According to http://wiki.answers.com/Q/How_many_miles_per_hour_constitutes_a_brisk_walk

Walking 4 mph is considered to be brisk.

1 mile = 1.609344 kilometers

4 mph = 4 x 1.609344 km/h
= 6.437376 km/h
= 4 x 1.609344 x 1000/60/60 meters per second
= 1.78816 meters per second

Therefore, the speed of brisk walk is 4 mph or 6.437376 km/h or 1.78816 meters per second.

My 2009-09-29 (Tuesday) Exercise (Slow Walk) Record

Date: 2009-09-29 (Tuesday)

Type of Exercise: Slow walk

Distance: about 2.8 km

Time: From 9.26 am to 9.46 am

Total length of time: 30 minutes.

Speed: 1.5555 metres/second

Attire: Shorts and T-shirt and Checker brand track shoe

Venue: Well-built Walking Track near my home.

Remark: Moderately perspired.

My last exercise was on 2009-09-28 (Monday)

My optimal blood pressure and pulse rate check on 2009-09-28.

On 2009-09-28, Monday, at 0520 hour, my blood pressure using (OSIM I BPM Model OS-5000) (No prior strenuous activity) immediately after waking up:

Systolic = 108

Diastolic= 67

Pulse/Min = 60

My blood pressure was optimal and pulse rate was good.

Note: I check my blood pressure and pulse rate almost daily after waking up in the morning.

If you have any comments and advice, please let me know. Thank you.

My 2009-09-28 (Monday) Exercise (Slow Walk) Record

Date: 2009-09-28 (Monday)

Type of Exercise: Slow walk

Distance: about 2.5 km

Time: From 9.46 am to 10.16 am

Total length of time: 30 minutes.

Speed: 1.38889 metres/second

Attire: Shorts and T-shirt and Checker brand track shoe

Venue: Well-built Walking Track near my home.

Remark: Moderately perspired.

My last exercise was on 2009-09-24, Thursday

My Weight (Loss) Management from 2007-05-28 to 2009-09-28 (weight loss by Calories Restriction With Optimal Nutrition - CRON)

2007-05-28 morning, my weight = 65.0 kg, BMI = 23.588
2007-06-28 morning, my weight = 61.0 kg, BMI = 22.136
2007-07-28 morning, my weight = 59.0 kg, BMI = 21.410
2007-08-28 morning, my weight = 58.7 kg, BMI = 21.302
2007-09-28 morning, my weight = 57.5 kg, BMI = 20.866
2007-10-28 morning, my weight = 57.5 kg, BMI = 20.866
2007-11-28 morning, my weight = 56.2 kg, BMI = 20.394
2007-12-28 morning, my weight = 55.5 kg, BMI = 20.140
2008-01-28 morning, my weight = 54.8 kg, BMI = 19.886
2008-02-28 morning, my weight = 54.8 kg, BMI = 19.886
2008-03-28 morning, my weight = 54.5 kg, BMI = 19.777
2008-04-28 morning, my weight = 54.4 kg, BMI = 19.741
2008-05-28 morning, my weight = 54.1 kg, BMI = 19.632
2008-06-28 morning, my weight = 54.6 kg, BMI = 19.814
2008-07-28 morning, my weight = 54.5 kg, BMI = 19.777
2008-08-28 morning, my weight = 54.3 kg, BMI = 19.705
2008-09-28 morning, my weight = 54.9 kg, BMI = 19.923
2008-10-28 morning, my weight = 55.3 kg, BMI = 20.068
2008-11-28 morning, my weight = 54.5 kg, BMI = 19.777
2008-12-28 morning, my weight = 55.6 kg, BMI = 20.177
2009-01-28 morning, my weight = 54.8 kg, BMI = 19.886
2009-02-28 morning, my weight = 55.9 kg, BMI = 20.285
2009-03-28 morning, my weight = 54.8 kg, BMI = 19.886
2009-04-28 morning, my weight = 55.3 kg, BMI = 20.068
2009-05-28 morning, my weight = 55.4 kg, BMI = 20.104.
2009-06-28 morning, my weight = 55.2 kg, BMI = 20.031

2009-07-28 morning, my weight = 55.1 kg, BMI = 19.995
2009-08-28 morning, my weight = 55.2 kg, BMI = 20.031
2009-09-28 morning, my weight = 56.3 kg, BMI = 20.431

My current BMI is within the healthy range of 18.5 to 22.9.

For me, the range of healthy weight is 50.9786 kg (BMI = 18.5) to 63.10324 kg (BMI = 22.9).

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People with BMI values of 23 kg/m2 (or 25 kg/m2 according to some sources) and above have been found to be at risk of developing heart disease and diabetes.

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To be healthy, I must have a healthy weight. Be as lean as possible without being underweight, as recommended by World Cancer Prevention Foundation, United Kingdom.

Why my metabolic ages measured by Tanita Body Composition Monitors models BC-541 and BC-532 were quite different?

This post was updated on 2009-11-04.

(1) On 2008-09-06 (Saturday) I visited World Food Fair 2008, a Tanita Body Composition Monitor which looked similar to BC-541 showed my metabolic age (the health supplements salesperson called it biological age then) as 33.

(2) On 2009-07-11 (Saturday), a Tanita Body Composition Monitor which looked similar to BC-541at "Health & U" Mega Health Exhibition showed my metabolic age (the health supplements salesperson called it biological age then) as 35.

(3) On 2009-09-02 the BC-541 of a health consultant showed my metabolic age as 34 years.

(4) On 2009-09-18 the sales demo BC-532 showed my metabolic age as 27 years.

(5) On 2009-09-25 my own BC-532 showed my metabolic ages in five different measurements within an hour as 27, 26, 26, 25 and 27 years.

(6) On 2009-09-26 at 1750 hour at a retail shop (Tang): (a) BC-532 showed my metabolic age as 23 and BMR = 1307 kcal, (b) BC-541 showed my metabolic age as 34 and BMR = 1308 Kcal.

Can anybody tell me why my metabolic ages measured by Tanita Body Composition Monitors models BC-541 and BC-532 were quite different?

I should measure my metabolic age again with Tanita model BC-541.

FAQ's for Tanita Body Composition Monitors and Body Fat/Body Water Monitors

• Why is it important to monitor body fat percentage?

• Are there any illnesses directly linked to obesity?

• Is it possible to have too little body fat?

• Are there optimal conditions for determining body fat percentage using Tanita's products?

• How does the Tanita Body Fat Monitor determine my body fat?

• How does the Tanita's BIA compare with other methods in terms of accuracy, repeatability, cost, convenience, and length of procedure?

• Why do Tanita Monitor/Scales have different modes?

• Are there people for whom the monitor is not appropriate?

• How accurate and reliable are Tanita's Body Fat Monitor/Scales?

• What conditions might cause skewed results or an "Error" reading in the display?

• How long will this monitor/scale last me? Is there a warranty?

• What type of maintenance is necessary?

• How will I know if my Tanita Monitor needs recalibrating?

• What is the difference between UltimateScales™ and Body Fat Monitor/Scales?

• Why do "st-lb" or "kg" appear when taking a measurement?

• Why is there an "Athlete Mode"?

• I can receive my weight and body fat % but I can't get any of the other readings on the Innerscan Body Composition Monitor.

• How does age effect body fat percent?

• Is the Body Fat monitor safe to use for women who are pregnant?

• What are the Body Fat ranges for children?

• Is the Body Fat Monitor safe to use if you have a medical device or implant?

• What is BMR & DCI?

• Are the Body Fat Monitors intended for Body Builders or professional athletes? Who is considered an athlete vs. standard adult?

• Why does my body fat percent fluctuate?

• Why do I get different readings when I change the gender or height information?

Discover the benefits of a vegetarian diet (by pcrm.org)

Discover the benefits of a vegetarian diet - for children and adults - and find answers to your questions.

Pleas visit http://www.pcrm.org/health/veginfo/index.html

Vegetarian Diets Promote Bone Health (by Amy Joy Lanou, Ph.D.)

"Vegetarian diets can help people build strong bones, and plant-based diets reduce the risk of heart disease, diabetes, and cancer," says Amy Joy Lanou, Ph.D., an assistant professor of health and wellness at the University of North Carolina Asheville and author of Building Bone Vitality, a new book about bone loss and osteoporosis prevention. "To build strong bones and healthy bodies, people need weight-bearing exercise and low-acid, plant-based diets rich in fruits and vegetables."

For more information, please visit http://www.pcrm.org/news/release090702.html

My 2009-09-24 (Thursday) Exercise (Slow Walk) Record

Date: 2009-09-24, Thursday

Type of Exercise: Slow walk

Distance: about 2.0 km

Time: From 7.12 pm to 7.42 pm

Total length of time: 30 minutes.

Speed: 1.11 metres/second

Attire: Shorts and T-shirt and Checker brand track shoe

Venue: Well-built Walking Track near my home.

Remark: Moderately perspired.

My last exercise was on 2009-09-23, Wednesday

Healthy Living, LLC provides Work-Site Health Promotion & Personal Wellness for the state of Utah (U.S.A.)

Healthy Living, LLC provides on-site health fairs for companies large and small throughout the state of Utah.

It provides a variety of testing for the employee, while providing company and individual profiles that are tracked from year to year. This is done, while keeping individual employee’s health information private.

It also provides a free one hour follow-up seminar that explains the testing results to your employees.

For more information, please visit http://www.healthylivingco.com/

My 2009-09-23 (Wednesday) Exercise (Slow Walk) Record

Type of Exercise: Slow walk.

Distance: about 3.0 km.

Time: From 7.56 pm to 8.38 pm.

Total length of time: 42 minutes.

Speed: 1.19 metres/second

Attire: Shorts and T-shirt and Checker brand track shoe

Venue: Well-built Walking Track near my home.

Remark: Slightly perspired.

My last exercise was on 2009-09-20, Sunday.

Purchase of a Tanita BC-532 Body Composition Monitor on 2009-09-23

On 2009-09-23 (Wednesday, afternoon) I bought a Tanita BC-532 Body Composition Monitor as another useful tool to monitor and improve the health of my family and myself and even relative and friends.

"What is the gastrointestinal tract of human body?" by gistsupport.org -- My daily learning on Human Body

The gastrointestinal tract from the esophagus to the anus are the series of digestive organs which starts with the mouth and includes the esophagus, stomach, duodenum, small intestine, large intestine, rectum and anus.

Source of information: http://www.gistsupport.org/about-gist/what-is-gist.php

My 2009-09-20 (Sunday) Exercise (Slow Walk) Record

Date: 2009-09-20, Sunday

Type of Exercise: Slow walk

Distance: about 2.0 km

Time: From 10.45 am to 11.15 am

Total length of time: 30 minutes.

Speed: 1.11 metres/second

Attire: Shorts and T-shirt and Checker brand track shoe

Venue: Well-built Walking Track near my home.

Remark: Slightly perspired.

My last exercise was on 2009-09-17, Thursday

Happiness is like a virus (by GLORIA CHANDY)

by GLORIA CHANDY in Mind Your Body of the Straits Times dated 17 September 2009
===================================

Those feel-good vibes that flow from your being happy can be good for your health. Moreover, your happiness will likely rub off on others, making them happy too. Happiness is like a virus - it can be passed on.

These are the findings of two studies done in the United States over the past 20 years.
In one of the studies, reported three years ago, researchers from Carnegie Mellon University said there is evidence that positive emotions like happiness are linked to good health and increased longevity.

While the scientists drew no definite conclusions after talking to hundreds of people over a 10-year period, they deduced that people with positive emotions experience lower rates of chronic illness, symptoms and pain.

They also found that 'happy' test subjects were more resistant to cold and flu viruses than people with more negative feelings.

In the other study, a 20-year one by a team from the University of California at San Diego and Harvard University, 5,000 participants were quizzed on their social networks. The researchers reported that, on average, every happy person in one's environment increases one's own chance of happiness by 9 per cent.

We should welcome such 'contagion'. However, this isn't about fleeting happiness. It isn't about the kind you feel after a pleasant evening with friends, or having snapped up a good bargain at a sale. It is about lasting happiness linked to positive thoughts.

A positive attitude, when in the most trying of circumstances, is admittedly hard to achieve, but it can help raise one's spirits and fight off those unhappy blues.

This week, we spoke to parents who have proved it. While their children's diagnoses of childhood cancer were surely the most depressing news for them, the parents of Aina and Naomi knew they had to smile through their pain for their daughters' sake.

It must have been tough. Happiness is not just something we can switch on or off like an electric light. However, they achieved it. Their positive feelings have rubbed off on the children.
Both girls have bravely borne their illness and treatment, and little Aina has even taken on a counsellor's role - telling other little kids in the cancer ward to be brave and not cry.

She's helping to spread happiness in her way. I hope she will prove that the research findings are right.

Hypertension hastens kidney failure (by JANICE TAI)

by by JANICE TAI in the Mind Your Body of the Straits Times dated 17 September 2009, Thursday.

As the kidney helps to control blood pressure, a diseased one will have trouble doing so for a hypertensive person. JANICE TAI reports
----------------------------------------------------

Hypertension or high blood pressure poses two immediate problems for kidney patients.

Hypertension will hasten or worsen kidney failure. It leads to faster progression towards end-stage kidney disease that will, in turn, require dialysis or kidney transplant, said Dr Titus Lau, a senior consultant at the division of nephrology at the National University Hospital.

Hypertension also causes an increased risk of developing cardiovascular disease.

Patients with kidney disease have a high incidence of cardiovascular disease and having hypertension adds to that risk, possibly resulting in heart attacks, sudden death, stroke and heart failure.

Dr Lau said that patients with kidney disease are more likely to develop hypertension because the kidney is the major organ that helps to maintain normal blood pressure.

When the kidney is diseased, its ability to control blood pressure is diminished.

Therefore, good blood pressure control will protect the kidney.

Dr Lau advised kidney patients to monitor their blood pressure each time they see a doctor. They could also buy a home monitoring device and measure their blood pressure at different times of the day.

Compliance with medication, a low-salt diet and regular exercise will contribute significantly to better blood pressure control.

Kidney patients should maintain their blood pressure below 130/80mmHg (millimetres of mercury). For other adults, maintaining a blood pressure of below 140/90mmHg is sufficient.

A common misconception is that too much blood pressure medication will harm the kidneys further. However, Dr Lau said that patients should trust their doctors to prescribe the appropriate medication that is safe.

Having kidney disease may not always lead to end-stage kidney failure which requires dialysis or transplant. So it is important for kidney patients to maintain good blood pressure control in order to maintain kidney health and overall health.

Kidney helps to maintain normal blood pressure

"....the kidney is the major organ that helps to maintain normal blood pressure", said Dr Titus Lau, a senior consultant at the division of nephrology at the National University Hospital, in a report by JANICE TAI in the Mind Your Body of the Straits Times dated 17 September 2009, Thursday.

My 2009-09-17 (Thursday) Exercise (Slow Walk) Record

Date: 2009-09-17, Thursday

Type of Exercise: Slow walk

Distance: about 2.0 km

Time: From 7.26 pm to 8.26 pm

Total length of time: 30 minutes.

Speed: 1.11 metres/second

Attire: Shorts and Polo-shirt and Checker brand track shoe

Venue: Well-built Walking Track near my home.

Remark: Slightly perspired.

My last exercise was on 2009-09-13 (Sunday)

My 2009-09-13 (Sunday) Exercise (Slow Walk) Record

Type of Exercise: Slow walk

Distance: about 2.0 km

Time: From 8.53 am to 9.23 am

Total length of time: 30 minutes.

Speed: 1.11 metres/second

Attire: Shorts and Polo-shirt and Checker brand track shoe

Venue: Well-built Walking Track near my home.

Remark: Slightly perspired.

My last exercise was on 2009-09-10 (Thursday)

Stay hydrated during exercise by POON CHIAN HUI (in Mind Your Body of the Straits Times )

Drink before, during and after exercise to replenish fluids - or run the risk of dehydration. POON CHIAN HUI reports (in Mind Your Body of the Straits Times dated 10 September, brought to you by 100 PLUS)

People who are active in sports but pay little attention to fluid replacement run the risk of dehydration. The effects can be far-reaching.

Blood volume and pressure drops when there is too much fluid loss, said Dr Stanley Liew, an endocrinologist at Raffles Hospital.

The heart will try to rectify this by beating faster to pump more blood into the bloodstream.
But if this fails to compensate for the effects of fluid loss, vital organs will suffer from an inadequate supply of nutrients and a build-up of waste products, he added.

A chain of psychological and physical effects can follow, such as decreased concentration, poor judgment, clumsiness, decreased endurance, fatigue and headaches, said Dr Tan Jee Lim, a consultant orthopaedic sports surgeon at Gleneagles Medical Centre.

Water has another key role - to keep the body temperature normal at 37 deg C - to allow enzymes to function properly, he said. Enzymes drive numerous bodily functions, such as digestion, cell repair and the release of energy for movement.

Over-heating will affect enzyme functions as they work only within certain temperatures, he explained. Heat cramps, heat strokes and even death can result when our body temperature exceeds these limits.

Sports dietitian Fahma Sunarja of Sportsmed Central recommended that people drink up before, during and after exercise to avert dehydration.

The need to drink on schedule stems from the fact that estimating fluid losses can be tricky, even for very seasoned athletes.

A 2003 American study found that experienced runners grossly underestimated sweat loss and drank too little to stay well-hydrated.

Ms Sunarja said that generally, one should take 300ml to 500ml of low-fat drinks two hours before exercise; 500ml to 1 litre of sports drinks or water every hour during exercise, and 300ml to 500ml of low-fat drinks every hour after exercise until the next meal or snack.
However, the replenishment of fluid loss differs for every individual.

One way to gauge this variation is to measure and compare body weight before and after exercise, said Dr Liew. One should drink enough to ensure that one loses no more than 2 per cent of body weight, particularly during endurance sports like marathons.

As for sports drinks - which contain additional nutrients like carbohydrates and minerals - all three experts agree these are best suited for athletes who exercise for long periods or at high intensities.

People who exercise casually once or twice a week or who do light exercise for less than one hour are not likely to benefit from sports drinks. Neither are people who are trying to lose weight.

How to Prevent Lung Cancer by eHow.com

Step 1
Stop smoking. The number one cause of lung cancer is smoking. Studies show that even lifetime smokers who quit can drastically reduce their chances of getting lung cancer.

Step 2
Add plenty of fruits and vegetables, like cranberries and beans, to your diet. These foods are high in antioxidants and flavonoids, which work to repair cellular damage and guard your DNA. Doctors believe adding fruits and vegetables to your diet can prevent lung cancer.

Step 3
Have your home tested for radon periodically. Radon is a by-product of decayed uranium, which is found in the soil. Many homes are built on uranium-rich soil, which can increase your risk of getting lung cancer.

Step 4
Try to avoid secondhand smoke. The smoke from a lit cigarette is known to contain carcinogens that can cause cancer.

Step 5
Find out what you're being exposed to at work. Some common carcinogens found in the workplace include coal products, gasoline, diesel exhaust and asbestos.

Step 6
Ask your doctor whether you're at a high risk for lung cancer. A health professional should review your family history, living habits and carcinogenic exposure to determine your risk level. You can then work with your physician to map out a plan for reducing your risk of getting lung cancer.

Info Source: http://www.ehow.com/how_2033809_prevent-lung-cancer.html

How to Prevent Kidney Disease by eHow.com

There are many causes of kidney disease . This chronic condition has no real cure but there are ways to treat it and minimize its damage. Prevent kidney disease from happening and your kidneys will be able to process your body's fluids normally. Read on to learn how to prevent kidney disease.

Step 1
Have your blood pressure checked regularly. It is very important to have normal blood pressure if you want to prevent kidney disease. Having regular blood pressure will also help prevent other diseases and conditions.

Step 2
Take steps to control your blood pressure. The easiest way to maintain a normal blood pressure is by restricting the amount of salt and sodium-filled foods that you consume. Some salt is required to keep your body functioning, so don't cut it out of your diet entirely. Check with a dietitian to create a diet that lets you eat foods you love.

Step 3
Tell your doctor if your family has a history of high blood pressure or kidney disease. Both of these conditions can be hereditary. Your doctor may prescribe ACE inhibitor medication to help control your blood pressure.

Step 4
Stay alert for changes in your urine. If you have cloudy, smelly or foamy urine or if it hurts when you urinate, see a doctor. These symptoms are signs of urinary tract problems. If left untreated, these problems could lead to the development of kidney disease later in life.

Step 5
Watch for symptoms of anemia. If you are constantly tired, bruise easily or suffer from dizziness you might be anemic. This condition can contribute to kidney disease if it is not properly treated or becomes a chronic problem.

Step 6
Have a yearly urine blood test along with a physical. These tests can help detect the earliest signs of developing kidney problems as well as other medical problems.

Step 7
Stay active. A normal exercise schedule of 30 minutes a day, five times a week will help keep your body functioning normally.

Step 8
Drink lots of water. Your kidneys have to process every liquid that goes into your body. Water is very easy on your kidneys and can also help them clean impurities out of your system.

Info Source: http://www.ehow.com/how_2051923_prevent-kidney-disease.html

What do our kidneys do? -- My daily learning on Human Body on 2009-09-11

The kidneys are bean-shaped organs, each about the size of a fist. They are located near the middle of the back, just below the rib cage, one on each side of the spine. The kidneys are sophisticated reprocessing machines.

Every day, a person’s kidneys process about 200 quarts of blood to sift out about 2 quarts of waste products and extra water.

The wastes and extra water become urine, which flows to the bladder through tubes called ureters. The bladder stores urine until releasing it through urination.

The kidneys remove wastes and water from the blood to form urine. Urine flows from the kidneys to the bladder through the ureters.

Wastes in the blood come from the normal breakdown of active tissues, such as muscles, and from food.

The body uses food for energy and self-repairs.

After the body has taken what it needs from food, wastes are sent to the blood.

If the kidneys did not remove them, these wastes would build up in the blood and damage the body.

For more info, please visit http://kidney.niddk.nih.gov/Kudiseases/pubs/yourkidneys/

How to keep your heart healthy by The Franklin Institute

If you want your heart to be healthy for the rest of your life, follow this prescription:

(1) Get plenty of exercise.

(2 ) Follow a good diet.

(3) Keep your heart clean and drug-free.

People who don't follow this prescription often develop some form of heart disease.

Be heart smart and have a healthy heart.

Info Source: http://www.fi.edu/learn/heart/healthy/healthy.html

My 2009-09-10 (Thursday) Exercise Record

Type of Exercise: Slow walk

Distance: about 2.5 km

Time: From 7.00 pm to 7.40 pm

Total length of time: 40 minutes.

Venue: Well-built Walking Track near my home.

Remark: Slightly perspired.

My last exercise was on 2009-09-09 (Wednesday)

My 2009-09-09 (Wednesday) Exercise Record

Type of Exercise: Slow walk

Distance: about 2.5 km

Time: From 7.00 pm to 7.35 pm

Total length of time: 35 minutes.

Venue: Well-built Public Walking Track near my home.

Remark: Slightly perspired.

My last exercise was on 28th Aguust 2009 for about 1 hour of slow walking.

Largest organ (Our Skin) – by June Cheong in My Your Body of the Starits Times dated 3 Sept 2009 (Thur)

Our skin is the body's largest organ, but save for the portion holding our facial features together, we often tend to neglect it.

Both genes and environmental factors, like sun exposure and air humidity, determine our skin's condition and how fast it ages.

Dr Chee Yew Wen, the medical director of Wen and Weng Medical Group, said: 'There is a sort of biological clock that controls the ageing process; when it starts, the cells become less healthy, incur more damage and your general immune system starts deteriorating.

'The effect of this intrinsic ageing on the skin is largely a decrease in collagen, elastin and GAG (proteins which hydrate the skin), resulting in wrinkles and loss of skin elasticity.'

Dr Chia Hui Yi, a registrar at the National Skin Centre, added: 'Substances in the environment can irritate our skin or cause allergies. Ultraviolet radiation from the sun can cause premature skin ageing and contribute to the development of skin cancer.'

The skin begins to age when we reach our mid-20s. Collagen production falls by 1 per cent every year after the age of 21 and the skin's renewal process slows as we get older.

When asked which parts of our skin deteriorate faster, Dr Chia said: 'The parts that are always exposed to the sun because of increased damage to the skin.'

Dr Chee quipped: 'The saying goes that the skin on our buttocks is usually the nicest because it never sees the sun.'

He added that areas that experience a lot of movement or friction, such as the skin around the elbow, also deteriorate faster.

For exposed skin, some of the ultraviolet radiation in the sun's rays penetrate deeper into the skin and cause cellular damage. When this happens, collagen and elastin fibres in the skin are broken down. Melanin production is increased while the existing melanin in our skin is oxidised, resulting in the skin darkening in colour.

To cast a further pall on sun worshippers' passion for burnished skin, doctors Mind Your Body spoke to said that tanning, be it in a salon or outdoors, is generally a bad idea.

Dr Chee said: 'Both are bad when there is prolonged exposure. In a salon, the argument is that you can control the UV exposure.

'However, many salons use mainly UVA, which gives a false sense of security because the chance of sunburn (caused by UVB) is lower. Increased exposure to UVA can actually increase the rate of melanoma.'

From 2002 to 2006, an interim report by the Health Promotion Board said that skin cancer is the seventh and eighth most common cancer in men and women in Singapore respectively.

The causes of skin cancer include over-exposure to ultraviolet radiation, genetic predisposition, wounds that do not heal, cigarette smoking and viral infections.

Besides skin cancer, other skin problems that doctors often see include eczema, acne, viral warts, fungal infections, benign skin tumours and pigmentary disorders.

Many of these conditions can strike any part of your body's skin.

For example, acne can appear on the face, neck, chest and back.

Acne is an affliction of the oil glands in the skin and can show up as whiteheads, blackheads, red bumps or pus-filled lumps.

Dr Noor Hanif Said, a registrar at the National Skin Centre, said: 'Showering after heavy perspiration and gently exfoliating the skin help prevent clogged pores.

'When you exercise, wear breathable, loose-fitting clothes as friction from tight-fitting clothes traps bacteria on the surface of the skin and can cause irritation and acne breakouts. Dirt and bacteria stored in soiled sheets and towels can also contribute to clogged pores and increase the risk of body acne.'

Acne can be treated with topical or oral medication, depending on the severity of the condition.

Besides adhering to a regular skincare regimen and staying out of the sun, pampering your skin with aesthetic treatments may also restore its health and glow.

'Body treatments can improve skin conditions over time to a certain extent. For example, a good body scrub helps to exfoliate dead skin cells and moisturise the skin, leaving it soft and supple,' said Ms Jessica Loo, a principal consultant at spa Solace@Rest at Palais Renaissance.

Dr Chee added: 'Rejuvenative procedures usually work by inflicting controlled damage to the dermis (the deeper part of the skin).

'The inflammation that results from a laser beam or chemical peel tricks the skin into producing or renewing its collagen and elastin fibres, leading to younger skin.'

June Cheong

Gallbladder - My daily learning on Human Body on 2009-09-08

The gallbladder (or cholecyst, sometimes gall bladder) is a small non-vital organ that aids in the digestive process and stores bile produced in the liver.

The gallbladder stores about 50 mL (1.7 US fluid ounces / 1.8 Imperial fluid ounces) of bile, which is released when food containing fat enters the digestive tract, stimulating the secretion of cholecystokinin (CCK). The bile, produced in the liver, emulsifies fats in partly digested food.

After being stored in the gallbladder, the bile becomes more concentrated than when it left the liver, increasing its potency and intensifying its effect on fats. Most digestion occurs in the duodenum.

Info Source: http://en.wikipedia.org/wiki/Gallbladder

High fat levels in the blood and pancreatitis

Pancreatitis simply means inflammation of the pancreas.

High fat levels in the blood is one one the causes of pancreatitis .

For details, please visit http://www.emedicinehealth.com/pancreatitis/page2_em.htm

Liver - My daily learning on Human Body on 2009-09-06

The liver is the largest single organ in the human body. In an adult, it weighs about three pounds and is roughly the size of a football. Located in the upper right-hand part of the abdomen, behind the lower ribs, the liver has more than 200 functions, including:

1. converting food into the chemicals the body needs to grow and remain healthy
2. eliminating ingested, and internally produced, toxic substances from the blood
3. producing bile, a liquid that is essential for digestion
4. storing certain vitamins, minerals, and sugars and producing quick energy when it is needed
5. controlling the production and excretion of cholesterol
6. monitoring and maintains the proper levels of chemicals and drugs in the blood
7. producing immune factors than help the body fight off infection

There are many types of liver disease, and because of the liver's many functions, many can be life-threatening unless treated.

Symptoms of liver disease include:

(a) jaundice (yellowing of the skin and/or eyes)
(b) dark urine
(c) gray, yellow, or light-colored stools
(d) nausea, vomiting, and/or loss of appetite
(e) vomiting of blood, or bloody or black stools
(f) abdominal swelling, tenderness, or pain
(g) prolonged generalized itching
(h) unusual weight change (an increase or decrease of 5 percent or more within two months)
(i) sleep disturbances, mental confusion, or coma
(j) fatigue
(k) loss of sexual drive or performance

To prevent liver disease:

(1) Avoid drinking more than two alcoholic drinks per day.
(2) Avoid drinking alcohol while taking over-the-counter or prescription drugs.
(3) Avoid exposure to industrial chemicals whenever possible, and don't take medications unless they are really necessary.
(4) Finally, maintain a good, well-balanced diet.

Info Source: http://www.sleh.com/sleh/Section004/index.cfm?pagename=Liver%20Facts&PageMD=LIVER%20FACTS of Luke's Episcopal Health System http://www.sleh.com/sleh/

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Human liver accounts for 27% of Energy consumed our human organs.

Source of information: http://en.wikipedia.org/wiki/Basal_metabolic_rate

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One little known fact about sleep disorders and neurology is...

That getting enough sleep regularly is essential for optimal brain function and emotional and physical health.

People will not sacrifice sleep as much as they do if they knew that chronic lack of good quality sleep prevents us from achieving our personal best at work and school, increases our risk of depression, obesity and heart disease, and shortens our lifespan.

--- said Dr Lim Li Ling in the article " Sleep Doctor" by Ng Jing Ying in Mind Your Body of the Straits Times dated 3 September 2009, Thur.

Potassium and Sodium (intake of about 4:1)

The following is a part of
http://www.alkalizeforhealth.net/freshjuices.htm
-------------------------------------------------------

Potassium is an essential element, that acts in many ways to improve cell structure, assists the kidneys to detoxify blood and maintains the alkaline/acid ratio in the blood and body tissues.

The ratio of potassium/sodium is now generating great interest. As early as 1920 a German physician, Dr Max Gerson, was claiming that many chronic illnesses could be related back to an imbalance between potassium and sodium.

We should, according to Gerson, have a potassium to sodium intake of about 4:1.

His theory was that potassium rich foods would generate and activate the white cells within the body - these are the cells that attack and destroy cancer and other illness related cells.

Being interested by Gerson's work and conclusions, I decided to seek out other expert views.

Through my friend in Singapore, Robert Yam, I was to contact Dr Lai Chiu-Nan, who now resides in America, but is still highly recognized within Asia for her research and knowledge about cancer and its treatment.

Dr Lai holds a PhD in chemistry and has written a book, 'The Pursuit of Life'. I was fascinated with what Dr Lai had to say about potassium and sodium:
"Let me emphasize the importance of the potassium/sodium ratio. In our research it was found that increasing the potassium level in the growth media can revert cancer cells to normal cells.

The best potassium source in food is vegetables. The high potassium foods are vegetables and fruits. The poor potassium sources are animal or processed food."

Dr Lai went on to say:

"For cells to perform normally, they need to concentrate potassium and expel sodium. In the cells, potassium to sodium ratio is about 10 times. When cell membranes are damaged, potassium is leaked and the cells start to divide. Dividing cells and cancer cells have a lower ratio of potassium to sodium compared to normal cells. That cancer cells grow in an uncontrolled manner is probably related to the lowered potassium-sodium ratio...

...Why am I emphasizing the ratio of potassium and sodium in food? Because it plays a role not only in cancer but also in high blood pressure, heart disease, and diabetes."

Dr Lai also found during her research, that in the U.S. the average intake of potassium over sodium is about 0.7; less than the body constitution, which is around 2:1.

Cancer, heart disease and diabetes are common in the U.S., and can be attributed to this factor in the diet. Chinese in general eat more rice and vegetables, and it appears their risk of getting these diseases is less.

If you think your family regularly has a food balance of 4:1 of potassium over sodium, just read the ingredients section on almost any packaged food (including cereals) in your pantry, but this time don't look just for cholesterol and fat content, but examine the ratio between potassium and sodium. The findings will shock you.

In fact, one of the world's leading brands of corn flakes boasts a ratio of 29mg potassium to 280mg sodium for every serving!

- Ross Taylor, Living Simply With Cancer, pages 38 - 39.
***
"The problem for those with high blood pressure isn't sodium, it's a lack of balance between sodium and potassium levels. More than 25 separate studies show how increasing potassium intake (without decreasing the sodium) is an effective way to lower blood pressure. One of those studies demonstrated that with just one daily serving of a potassium-rich food the risk of death by stroke may be cut by as much as half." - Robert C. Atkins, M.D., author of Dr. Atkins' Diet Revolution.
***
Other ways to help the arteries are described on our Healthy Heart page.

Is low level of potassium in human body linked to cancer, heart disease, high blood pressure osteoporosis, depression, and schizophrenia. ?

Some alternative medical practitioners maintain that low levels of potassium in the body may be linked to cancer, heart disease, high blood pressure, osteoporosis, depression, and schizophrenia.

Some proponents claim that a diet high in sodium and low in potassium promotes tumor growth by changing the normal pH and water balance in human cells.

For more details, please visit

http://www.cancer.org/docroot/ETO/content/ETO_5_3X_Potassium.asp?sitearea=ETO

Managing high blood pressure by JANICE TAI (Get plenty of potassium and eat less saturated fat and total fat.)

Managing hypertension helps to lower one's cardiovascular risks. JANICE TAI gets tips from doctors.

High blood pressure or hypertension is a silent killer, especially when it results in heart-related complications. The cause is unknown, but there appears to be a link to poor lifestyle habits like an unhealthy or salty diet and lack of exercise.

It has no signs or symptoms and many people are unaware that they suffer from it.
Managing hypertension helps to lower one's cardiovascular risks. The control of hypertension leads to a reduction in complications such as stroke, coronary heart disease, heart failure and death.

For most adults, you should achieve and maintain your blood pressure below 140/90. If you have chronic kidney disease or diabetes, you should achieve and maintain your blood pressure below 130/80.

For those who wish to manage their hypertension, Dr Eric Hong, consultant cardiologist at Tan Tock Seng Hospital, has the following recommendations:

Lose weight
Weight loss should only be attempted by those who are overweight. To notice a reduction in blood pressure, it is necessary to lose approximately 4.5kg. For every 1kg lost, blood pressure decreases by 0.5-2.

Eat well
Try the Dietary Approaches to Stop Hypertension (Dash) diet. Information on Dash can be found at the National Heart, Lung and Blood Institute website (www.nhlbi.nih.gov). Get plenty of potassium and eat less saturated fat and total fat.

Reduce salt intake
Avoid salty food and do not add salt to food at the table. The current limit for otherwise healthy adults is 2,000mg of sodium a day (equivalent to a teaspoon of salt).
A National Nutrition Survey conducted in 1998 found that nine out of 10 Singaporeans exceeded this recommendation. The average Singaporean eats about 3,500mg of sodium a day.

Limit alcohol consumption
Increases in blood pressure are usually seen with more than two alcoholic drinks per day (a drink is equivalent to 355ml of beer with 5 per cent alcoholic volume, 150ml of 12 per cent wine or 30ml of 40 per cent spirits).

Exercise
Optimum reductions in blood pressure are achieved with as little as one hour of low intensity activity (such as walking) performed three or four times a week.

Smoking
Smoking does not cause high blood pressure but markedly increases the risk of heart disease in people with high blood pressure and can reduce the effectiveness of blood pressure lowering medication.

Dr Hong emphasises that it is important these changes be made in consultation with a doctor so that medication can be adjusted to suit each patient.

Source: Mind Your Body of the Straits Times dated 3rd September 2009

Results of Measurement by Tanita BC 541 Innerscan Family Body Composition Monitor on 2009-09-02

Date: 2009-09-02 (Wed)
Time: about 12.15 pm
By: A Health Consultant of from Herbalife (http://www.herbalife.com/ )

Weight = 56.0 Kg (including shorts and T-shirt, hand phone, wallet and keys)

Body fat = 14.5%

Total body water = 62.6%

Visceral fat = 8

Muscular mass = 45.4 (% of skeletal muscle ??)

[Note: An average adult male is made up of 42% of skeletal muscle and an average adult female is made up of 36% (as a percentage of body mass).

See http://en.wikipedia.org/wiki/Muscle]

Physique Rating = 5 (meaning Standard muscular: Average muscle & average body fat % )

Bone mass = 2.5 kg

BMR (Basal metabolic rate) = 128o kcal

Metabolic age = 34

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My chronological age = 59

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Is my physical body 25 years younger than my chronological age?

What is human body made of?

Please visit http://www.tanita.co.uk/index.php?id=11

How much body fat is healthy?

Please visit http://www.tanita.co.uk/index.php?id=28

Visceral Fat (What is) and Healthy Visceral Fat Levels Chart (by Tanita)

Visceral Fat (Abdominal Fat) is the fat that surrounds the vital organs on the trunk / stomach area of the body.

For a quick easy explanation - try tensing your tummy muscles, then pinch the fat by your belly button. What you can pinch is subcutaneous fat (under the skin) it is not visceral fat.

Visceral fat is the fat you can't pinch - it is on the inside of your muscle wall. Typically this type of fat is most often found in high levels in middle aged men (often mistakenly referred to as a beer belly).

Men have a genetic predisposition to accumulating fat in this way, whereas women are more likely to store fat subcutaneously. (Subcutaneous fat has been shown to be associated with the nutrition required by a developing foetus, and for breast feeding).

High Visceral Fat levels increase the risk of high blood pressure, heart disease and type 2 diabetes. Lowering Visceral Fat levels can stabilise insulin action substantially, and reduce the risk of diabetes and other related illnesses.

Healthy Visceral Fat Levels Chart

Your Tanita Body Composition Monitor will assess your visceral fat level into the following categories :

Low Risk 1 - 12

Higher Risk 13 - 59

Information Source: http://www.tanita.co.uk/index.php?id=28

Basal Metabolic Rate (BMR) Calculator

You use energy no matter what you're doing, even when sleeping. Your Basal Metabolic Rate (BMR) is the number of calories you'd burn if you stayed in bed all day.

Basal Metabolic Rate (BMR) Calculator (Imperial units) [Ref: I09i02-2340]

Basal Metabolic Rate (BMR) Calculator (Metric) [Ref: i09i02-2337]

Information Source: http://www.bmi-calculator.net/bmr-calculator/metric-bmr-calculator.php

My current metabolic age is 25 years younger than my chronological age probably due to Calorie Restriction (CR / CRON)

On 2009-0-9-2, at about noontime, I met a health consultant from Herbalife (http://www.herbalife.com/) near my home.

She used a Tanita brand Body Composition Monitor (Model BC-541??) to measure my body.

The result: My metabolic age is 34!

Therefore, my metabolic age is 25 years younger than my chronological age!

This achievement is mainly/probably due to my lifestyle of Calorie Restriction (CR/CRON) with healthy mainly plant-based food although I hardly exercise.

Metabolic age can be measured by Tanita's BIA (Bioelectrical Impedance Analysis) technology

Tanita's robust line of best-selling consumer scales and body composition monitors meet the highest health standards, and are FDA approved (US Food & Drug Administration). While competitors bypass this stringent process, all Tanita scales and monitors undergo the quality tests and measures required by the FDA to ensure health care professionals and consumers get the highest quality products on the market.

By using Tanita's BIA (Bioelectrical Impedance Analysis) technology, our (Tanita's) body composition monitors can measure:

weight,

body fat percentage,

body water percentage,

muscle mass, physique rating,

basal metabolic rate (BMR),

daily caloric intake (DCI),

metabolic age,

bone mass,

and visceral fat.


These clinically-researched scales / analyzers serve a wide range of health-conscious consumers (from beginner to advanced), by offering: standard digital weight-only scales, dial and analog scales, solar-powered scales, high-capacity scales with large platforms, body fat scales, body water scales, Ironman, Iron Girl, and InnerScan branded lines, as well as, software and scales with outputs…and even the first wireless Bluetooth scales!


With current advances in technology, Tanita's newest products provide segmental body composition readings to aid in injury rehabilitation for competitive athletes that participate in such sports as such as triathlons, marathons, boxing, gymnastics, swimming, Ultimate Fighting, and Mixed Martial Arts (MMA). In addition, Tanita offers the highest level of precision available to consumers with 0.1 lb (50 grams) accuracy, providing consumers the power to see even the slightest change in their bodies. Rounding out the Tanita consumer line is a collection of accurate kitchen scales to control food portion size, pedometers, heart rate monitors, and electronic jump ropes.

As the world-leader in providing accuracy and reliability for consumers, Tanita scales are more affordable for consumers than DEXA (dual energy X-ray absorptiometry) or hydrostatic weighting, and more convenient and private than skin fold (calipers) tests. Our consumer scales allow for personal, in-home monitoring, detailed analysis of diet, and exercise and weight loss progress, while also offering modern design. Tanita scales feature multiple person memory with recall, sleek glass platforms with transparent electrodes, and a low profile. They are ISO 9001 certified and measure in both pounds and kilograms.

Ironman and M-Dot are registered trademarks of World Triathlon Corporation.

Iron Girl is a registered trademark of World Triathlon Corporation.

Chronological age versus Metabolic age and biological age

Metabolic Age Health Information

Metabolic Age, Part 1

There may now be some credence to that saying "You're only as old as you feel." "Metabolic age" is a new buzzword in the fields of health and fitness. Is it a fad, or is there something to this idea that you could be younger or older than your chronological age? Metabolic age versus chronological ageWhat is metabolic age and how does it differ from chronological age?

Chronological age is your age in calendar years.

Metabolic age is a number that comes from comparing your Basal Metabolic Rate with the Basal Metabolic Rate average of your chronological age group.

Depending on how you compare you are assigned a metabolic age number that can be lower or higher than your chronological age.

A metabolic age number younger than your chronological age generally means that you are fitter and in better health than the average, the lower the age the better in shape you are.

An older metabolic age points towards being less healthy and fit than your peers and if it’s much older than your chronological age, this should be considered a wake-up call.

Basal Metabolic Rate (BMR)

Your BMR is a measurement of your body’s use of energy and is usually interpreted as the minimum level of calories your body needs in it’s resting state (including sleeping) each day.

The generic formula for figuring out BMR is based on gender, age, height, and weight.

It is preferable, though, to use a formula that also takes into account activity level and amount of body fat versus lean mass. Using them in the equation will help give you a more accurate picture as they can dramatically decrease or increase the number of calories needed each day and play a large role in overall health.

Metabolic Age, Part 2

Metabolic age and biological age

The terms “metabolic age” and “biological age” are often confused, but they are not the same.

Biological age tests have a tendency to be complex and look at a broad scope of physical and mental health, nutritional patterns, and level of physical activity.

Biological age tests are usually administered either by a biological age expert or someone in the health and fitness field who can interpret the data and then make recommendations for healthy lifestyle changes based on this information.

A metabolic age rating, however, is information that can be easily accessed and used by most lay people.

What's it all mean? If you have a goal of improved health and fitness, BMR and the metabolic age number are good ways to track your progress. Some over-the-counter tools, such as select body fat and weight scales, now contain these features.

One thing we now know is that weight loss and gain alone don’t tell the full story about being at or achieving a healthy body weight. You can be as skinny as a rail and still have too much body fat for your height and weight.

Knowing your BMR and metabolic age can help you make educated decisions about calorie consumption, activity, fat loss, and how to keep and gain lean mass.

Scientists are still researching the concept of metabolic age and its usefulness.

This being said, you would not want to take the age rating from a metabolic age test and use it to make medical decisions. But it is useful as a comparison for measuring changes in health and fitness.

Metabolic Age, Part 3

What's it all mean? continued...There's something about seeing that metabolic age number that can be either dire or inspiring.

Receiving a metabolic age, from a scale, that is substantially lower than your chronological age means, according to the data that the scale used, compared to the average person in your age group, you have more muscle mass, less fat, are more active, and can consume more calories.

Gone are the days of letting that generic number on the bathroom scale have the last word on your weight and fitness.

Metabolic age can give you greater insight into your health habits and can help put you in charge of your health and well-being. Let’s face it – feeling a little younger than our years is a state of being that many of us aspire to. Being motivated by reaching a younger metabolic age could help get you there.

Source of Information: http://www.quickmedical.com/health_information/weight_management/metabolic_age.html

What is Basal Metabolic Rate (BMR)?

Basal Metabolic Rate (BMR) is the daily minimum level of energy or calories your body requires when resting).

Source of Information: http://www.scalesgalore.com/tbodyfat.htm#bc554

Energy expenditure breakdown by our human organs

About 70% of a human's total energy expenditure is due to the basal life processes within the organs of the body (see table).

About 20% of one's energy expenditure comes from physical activity and another 10% from thermogenesis, or digestion of food (postprandial thermogenesis).

Energy expenditure breakdown by our human organs
liver 27%
brain 19%
heart 7%
kidneys 10%
skeletal muscle 18%
other organs 19%

Source of information: http://en.wikipedia.org/wiki/Basal_metabolic_rate