Friday, July 31, 2009

My July 2009 self-monitored performance against Health KPI (Key Performance Indicators)

The following are the report for the health indicators that can be easily monitored by myself.


S/N

KPI (Key Performance Indicators)

Actual

1

Optimal Blood Pressure after waking up in the morning: SYSTOIC less than 120 mmHg, DIASTOLIC less than 80 mmHg

Passed on all 21 days when my Blood Pressure was measured

2

My BMI should be within the healthy range of 18.5 to 22.9.

Passed on everyday of the month.

3

A waist size of less than 36 in. (90 cm) and A Waist-Hip ratio of less than 0.95.

Passed. On 2009-07-31 0906 am. Waist = 81.5 cm, Hip = 92 cm . Waist-Hip ratio = 0.886

4

Bowel Movements: At least one medium-size or two small-sizes daily. Banana-shaped. Brown.

Passed. On most days, big Banana-shaped. Brown. Only one day no bowel movement.

My maximum and minimum weights for the month of July 2009

Maximum weight = 56.2 kg on 2009-07-27 (Monday after waking up in the morning)

Minimum weight = 54.6 kg on 2009-07-30 (Thursday after waking up in the morning)

On most days, my weights were between 55.0 kg and 56.0 kg.

Thursday, July 30, 2009

Organic food 'no healthier' (Straits Times dated 30 July 2009, Thursday)

Info Source: http://www.straitstimes.com/Prime%2BNews/Story/STIStory_409852.html

LONDON: Organic food has no nutritional or health benefits over ordinary food, according to a major study published yesterday.

Researchers from the London School of Hygiene and Tropical Medicine said consumers were paying higher prices for organic food because of its perceived health benefits, creating a global organic market worth an estimated US$48 billion (S$69 billion) in 2007.

A systematic review of 162 papers published in scientific literature over the past 50 years, however, found there was no significant difference.

'A small number of differences in nutrient content were found to exist between organically and conventionally produced foodstuffs, but these are unlikely to be of any public health relevance,' said Dr Alan Dangour, one of the report's authors.

'Our review indicates that there is currently no evidence to support the selection of organically over conventionally produced foods on the basis of nutritional superiority.'

The results of the research which was commissioned by the British government's Food Standards Agency were published in the American Journal of Clinical Nutrition.

Sales of organic food, which is grown without pesticides and other chemicals, have fallen in some markets, including Britain, as recession has led consumers to cut back on such purchases.
The Soil Association, a Britain-based group which campaigns for planet-friendly organic food and farming, said in April that growth in sales of organic products in Britain slowed to just 1.7 per cent last year, well below the average annual growth rate of 26 per cent over the past decade, following a plunge in demand at the end of the year.


Mr Peter Melchett, policy director of the Soil Association, said it was disappointed with the conclusions of the study and called for better research on the issue, according to the BBC.
'The review rejected almost all of the existing studies of comparisons between organic and non-organic nutritional differences,' he said.


'Although the researchers say that the differences between organic and non-organic food are not important, they report in their analysis that there are higher levels of beneficial nutrients in organic compared to non-organic foods.

'Also, there is not sufficient research on the long-term effects of pesticides on human health.'
In Singapore, the prices of organic food have been falling due to the increase in organic farms in the region.


However, prices remain higher than non-organic varieties.

REUTERS

Info Source: http://www.straitstimes.com/Prime%2BNews/Story/STIStory_409852.html

Tuesday, July 28, 2009

My Weight (Loss) Management from 2007-05-28 to 2009-07-28 (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

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).

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.

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.

Thursday, July 23, 2009

Four simple facts of your brain

1. Your brain weighs around 3 pounds or approximately 1.4 kg.

2. Your brain needs a constant supply of oxygen and uses around 20% of all the oxygen you breathe. If the brain is deprived of oxygen for 10 minutes, the brain will suffer damage.

3.Weight of brain as a percentage of the total body weight (150 pound human) = 2%.


4. The entire brain is made up of nearly 60% fat and demands 25% of the blood from each heart beat.

What Does an Ideal ( good ) Bowel Movement ( Stool ) Look Like?

An ideal bowel movement is medium brown, the color of plain cardboard.

It leaves the body easily with no straining or discomfort.

It should have the consistency of toothpaste, and be approximately 4 to 8 inches long.

Stool should enter the water smoothly and slowly fall once it reaches the water.

There should be little gas or odor.

Info Source: http://altmedicine.about.com/od/gettingdiagnosed/a/stools.htm
(by Cathy Wong, About.com)

My comment: Based on my personal experience I fully agree with the above information. Every time I have (quite often) a good Bowel Movement ( Stool ) , I feel rejuvenated and wonderful!

What happens to the food we eat and The Importance of daily bowel movements.


After food is chewed and swallowed, it travels through the esophagus to the stomach.

There, it is partly broken down and then sent to the small intestine, also known as the small bowel.

The word "small" refers to the diameter of the small intestine, which is narrower than that of the large bowel.

Actually the small intestine is the longest segment of the digestive system – about 20 feet.

The small intestine continues breaking down the food and absorbs most of the nutrients.

The small bowel joins the colon in the right lower abdomen.

The colon (also called the large bowel or large intestine) is a muscular tube about 5 feet long.

The colon continues to absorb water and mineral nutrients from the food matter and serves as a storage place for waste matter.

The waste matter left after this process is feces and goes into the rectum, the final 6 inches of the digestive system. From there it passes out of the body through the anus.

The colon has 4 sections:

The first section is called the ascending colon. It begins where the small bowel attaches to the colon and extends upward on the right side of the abdomen.

The second section is called the transverse colon since it goes across the body from the right to the left side in the upper abdomen.

The third section, the descending colon, continues downward on the left side.

The fourth section is known as the sigmoid colon because of its “S” or “sigmoid” shape. The sigmoid colon joins the rectum, which in turn joins the anus, or the opening where waste matter, or stool, passes out of the body.
The wall of each of these sections of the colon and rectum has several layers of tissue.

It is very important to have bowel movements EVERY day to eliminate toxins and waste.

Wednesday, July 22, 2009

100 Thing Challenge by Dave Bruno

100 Thing Challenge is an interesting and environmental friendly website started by Dave Bruno so that he will live with only 100 personal things for one full year, until November 12, 2009.

“The 100 Thing Challenge is my little way to personalize my efforts to fight consumerism,” said Dave.

To me his ‘100 Thing Challenge’ helps save our environment and helps us lead simple life style.

Dave should also include “Eat only simple healthy food and practice Calorie Restriction” in his ‘100 Thing Challenge’ List.

Book: Your Brain Health Lifestyle (Paperback) by Dr. Paul Nussbaum



Dr. Paul Nussbaum is a licensed clinical neuropsychologist in the state of Pennsylvania, U.S.A.

According to Dr Nussbaum, brain health is intimately interconnected to the following five major areas:

1. Physical Activity,

2. Mental Stimulation,

3. Nutrition,

4. Socialization,

5. Spirituality,

and research has demonstrated specific activities within each of these five domains that you can do to promote your brain health. Dr. Nussbaum has published a book "Your Brain Health Lifestyle (Paperback)"
(www.paulnussbaum.com) to help guide you towards your own brain healthy lifestyle.

Product Details

Author: Dr. Paul Nussbaum

Paperback: 143 pages

Publisher: Word Association; 2nd edition (March 4, 2009)

Language: English

ISBN-10: 1595713654

ISBN-13: 978-1595713650

Product Dimensions: 8.3 x 5.4 x 0.4 inches

More Information of the book:
http://www.paulnussbaum.com/brain%20health%202nd%20News%20Release.pdf

Calorie Restriction (CRON) Web Site by Peter Voss

CRON - Calorie Restriction with Optimal Nutrition

Here is a collection of my (Peter Voss') CRON notes accumulated over the years (by Peter Voss). Feel free to pass them on.

Calorie Poisoning: Civilization's Exploding Killer Disease - Putting CRON in perspective

CRON - Calorie Restriction with Optimal Nutrition - An overview

Easy CRON - Some tricks to help you practice CRON

My CRON - Details of my own CRON experience

Comments and suggestions always welcome:
peter@optimal.org

Peter Voss - updated April 09

Information Source:
http://www.optimal.org/peter/cronindex.htm

Calorie Restriction and Memory by Dr. Paul Nussbaum

Caloric Restriction and Memory by Dr. Paul Nussbaum

Thursday, February 26th, 2009

We have known for some time that caloric restriction relates to longevity and functional health in animals. This has been well documented and discussed in previous blogs from Fit brains. However, the issue of whether caloric restriction also benefits humans has been less clear. It’s also obvious and important to note how difficult caloric restriction can be for humans, particularly when such reduction in calories is significant.

Much work is done on the quality of what is consumed when one reviews the many dietary plans offered on the market. Less is focused on the quantity and it is generally true that those living in western nations over-consume. This has resulted in an alarming increase in obesity and diabetes, including a significant number of cases emerging in childhood.

The balance of sugars and insulin in our bodies is very important. An unhealthy balance can lead to diabetes and multiple other medical problems, some of which affect the brain such as stroke and dementia. We now know that what we eat affects both the structure and function of our brain and more attention is now focused on both the quality and quantity of our diets.

Information Source:
http://blog.fitbrains.com/2009/02/26/caloric-restriction-and-memory/

Tuesday, July 21, 2009

Calorie Restriction without malnutrition may also boost our brain health, in addition to extending life

Restricting the amount of calories we consume, while avoiding malnutrition, may extend our lives and reduce the risk of chronic disease, and boost our brain health, suggest results from a monkey study in a report "Caloric Restriction Delays Disease Onset and Mortality in Rhesus Monkeys" of the publication “Science”, 10 July 2009, Volume 325, Pages 201-204. Authors: R.J. Colman, R.M. Anderson, S.C. Johnson, E.K. Kastman, K.J. Kosmatka, T.M. Beasley, D.B. Allison, C. Cruzen, H.A. Simmons, J.W. Kemnitz, R. Weindruch.

“Given the obvious parallels between rhesus monkeys and humans, the beneficial effects of caloric restriction may also occur in humans. This prediction is supported by studies of people on long-term caloric restriction, who show fewer signs of cardiovascular aging,” they added.

Brain health was also better in the animals with restricted calorie diets, said the researchers, particularly the parts of the brain responsible for motor control and executive functions such as working memory and problem solving.

For more details, please visit the Sources of information:

(1) http://www.foodnavigator.com/Science-Nutrition/Calorie-restriction-leads-to-longer-life-Study
(2) http://www.sciencemag.org/cgi/content/abstract/325/5937/201
(3) http://www.channelnewsasia.com/stories/health/view/441554/1/.html

Vegetable Protein Can Save Lives by Jason

by Jason, July 16th, 2009

You probably don’t know what glutamic acid is, but it could help with lowering your blood pressure. The acid is found in abundance in vegetable protein. This is just the latest research that supports the notion that vegetable proteins reduce blood pressure.

Researchers believe that these finding may explain why the DASH diet (Dietary Approaches to Stop Hypertension) helps lower blood pressure. The DASH diet is low in sodium and includes lots of vegetables, whole grains, and beans. Beans are also a great source of vegetable protein.

The nearly 5,000 participants in the study were from all over the world, including residents of the U.S., U.K., China, and Japan. The researchers found that when the participants simply increased their glutamic acid intake by five percent as a percentage of their total protein, they lowered their blood pressure. The systolic blood pressure was lowered by an average of 1.5 to 3.0 points and diastolic blood pressure by 1.0 to 1.6 points.

While the reduction is modest, it doesn’t take much to make a big difference in your health.

“It is estimated that reducing a population’s average systolic blood pressure by two [points] could cut stroke death rates by six percent and reduce mortality from
coronary heart disease by percent,” says researcher Jeremiah Stamler, MD, professor emeritus in the Feinberg School of Medicine at Northwestern University in Chicago, Illinois.

According to the American Heart Association, that six percent reduction in stroke deaths would be equivalent to saving 8,600 lives. If there was a 4 percent reduction in heart disease deaths, that would save 17,800 lives a year.

(via: WebMD)

Info Source: http://www.dietsinreview.com/diet_column/07/vegetable-protein-can-save-lives/

Sunday, July 19, 2009

How much beans should I take daily?

According to a book by Lai Chiu-Nan, Ph.D., (the founder of Lapis Lazuli Light, a holistic health education and information center in the United States), the quantity of beans we take should not be more than 10% of the total food we eat daily.

Disadvantages of Calorie Restriction (CR) by Tim Tyler [Ref: i09G19-1143]

Along with all its demonstrated and potential benefits, calorie restriction may result in a range of negative side effects.

Those interested in the calorie-restricted lifestyle should be aware of the disadvantages of CR.

Please visit http://cr.timtyler.org/disadvantages/index.php

Calorie restriction web site by Time Tyler [Ref: i09G19-1114h]

This calorie restriction web site is very good and very informative.

Source of information: http://cr.timtyler.org/

Introduction
...to calorie restriction


Why
...calorie restriction works


Disadvantages
...of practicing calorie restriction


Contraindications
...CR and pathologies


Natural famines
...famines are common in nature


Produce
...a photo gallery


Salad
...a photo gallery


Search
...for related material online

The Calorie Restriction Diet of Tim Tyler

The Calorie Restriction Diet of Tim is very informative.

He eats mainly fresh fruit and raw vegetables.

Please visit http://www.timtyler.org/diet/

Healthy diet -- What is?

A healthy diet is one that helps maintain or improve health. It is important for the prevention of many chronic disease such as: obesity, heart disease, diabetes, and cancer.[1]

A healthy diet involves consuming appropriate amounts all of the food groups, including an adequate amount of water. Nutrients can be obtained from many different foods, so there are a wide variety of healthy diets.

Source: Information: http://en.wikipedia.org/wiki/Healthy_diet

Friday, July 17, 2009

Step 5 of practicing calorie restriction (CR)

The step 5 of practicing calorie restriction (CR) is to have food diary on all the foods you take for the day. Your diary should include the energy (as shown on the food label or estimated quantity)of each item of the food you take

The total energy of the foods should be less than that your body needs.

However, the energy intake daily should not be less than 1200 kcalories.

At the end of each day, you should calculate the difference of kcalories needed by your body and the energy you have taken in to find out whether you have successfully restricted your calories intake for the day.

Two 30-minute Brisk walks daily and why

“Exercise every day. Take two 30-minute brisk walks daily - in the morning and evening. Regular exercise helps to strengthen and preserve our neck and back muscles,” Dr Lee Haw Chou, 40, the director of the spine orthopaedic service at Changi General Hospital, tells POON CHIAN HUI in an interview published in Mind Your Body of The Starits Times dated 16 July 2009, Thursday.

My Dietary Supplements taken today (w.e.f. 090713)

(a) 1 x Centrum multivitamin tablet

(b) 1 x 1000 mg vitamin C tablet (Kordel)

(c) 1 x Century Life maxi-hair tablet

(d) From 2009-07-13, 3 x “Vitacal 600+D” calcium (600g) +Vitamin D (200 IU) on odd dates like 1,3,5, 7, 9, etc and 2 x same tables on even dates like 2, 4, 6, 8, 10, etc to enhance bone density

(e ) 1 x 50 mg zinc tablet (GNC) from 080228


(f) 1 tablet of of “NOW” brand Iron Complex with vitamins and herbs (27 mg of iron per tablet, 155% of daily value of RDA) (Re-take from 2009-04-06)

Thursday, July 16, 2009

My Good Health Report and Much younger Biological age from measurement by Lifestream on 2009-07-11

On 11 July 2009 (Saturday) at about 5.15 pm, I had my health test at Lifestream booth of "Health & U" Mega Health Exhibition @ Suntec Convention Hall, jointly organized by The Straits Times Mind Your Body and Lianhe Zaobao LOHAS (11 & 12 July 2009).

I was asked to stand on something that looked like an electronic weighing scale using Reactance Technology.

The following was My Health Report Card:

(a) Age: 58+

(b) Weight: 56.2 kg.

Note: Bare feet with clothes, wallet, and other personal belongings. So the actual weight should be about 55.5 kg.

(c) Body fat percentage = 18.8 % (According the report card , Normal is 10% to 20%)

(d ) Organ fat index = 9.5 (According the report card , Normal is less than 9.5)

(e) Basal metabolic rate (BMR) = 1225 kcal/day

Note: According the report card, my BMR ( for age 50 – 69) should be 1350 kcal/ day.

(f) Real biological age = 35 years old.


The lady boss of
Lifestream told me that my health report was good. She asked me to visit her booth again at the coming World Food Fair 2009 (18th - 21st, September 2009, Suntec)for another test.

But the above results were slightly not as good as those obtained on 7 September 2008 at the booth run by Lifestream World Food Fair 2008 at Suntec.

Maybe the scale used this time was different form that used on 7 September 2008. I hope so!

My Good Blood Sugar Level Test result of 5.7 mmol/L on 11 July 2009 at "Health & U" Mega Health Exhibition

On 11 July 2009 (Saturday) at about 5.30 pm, I had my blood sugar test using small Abbott brand test kit (called Optium Xceed™ Diabetes Management System) by a lady at the Unity Pharmacy (NTUC) booth at "Health & U" Mega Health Exhibition @ Suntec Convention Hall, jointly organized by The Straits Times Mind Your Body and Lianhe Zaobao LOHAS (11 & 12 July 2009).

The result was 5.7 mmol/L.

The ideal non-diabetic levels are 4.0 to 6.0 mmol/L for pre-meal glucose and 5.0 to 7.0 mmol/L for 2-hour post meal glucose.


[Note: The above information is from Ministry of Health Clinical Practice Guideline 06/2006, according to a samll brochure given by Aboott Laboratories (S) Pte Ltd during the exhibition]

I took about 350 ml of orange-banana smoothie at about 3.30 pm of 11 July 2009.

Therefore my blood sugar test result of 5.7 mmol/L was good and ideal.

This proves that my healthy Calorie Restriction lifestyle is the right choice.

Sunday, July 12, 2009

Daily Calcium intake requirement Calculator by www.caltrate.com


Please visit
http://www.caltrate.com/learning/caltrate_calcium_calculator.asp

Review of My Bone Density Test Results from 2007-09-08 to 2009-07-11 and Actions to be taken

(1) My Bone Density Test by All link Medical & Health Products Pte Ltd at World Food Fair 2007 held at Suntec on 2007-09-08 (Sat) was not good. My T-score was –1.60.

(2) On 24 May 2008 (Saturday), I had a bone density test at All Link Medical & Health Products Pte Ltd booth at the Singapore Food Expo 2008 this evening at about 6.00 pm. Results = T-score = -1.9

(3) In the evening (at about 7.30 pm) of 2008-09-06 (Saturday) I visited World Food Fair 2008 at Suntec with Latte and GG.

I had a bone density test at Biocalth booth. Results = T-score = -1.0 and Stiffness = 92

Since my last test on 6 September 2008 , I have been taking two tablets of my 600-mg calcium with Vitamin D instead but I have also been taking two to three cups of 3-in1 coffee daily.

(4) On the evening of 4 April 2009, at about 5.000 pm I visited Lian He Wan Bao Beauty & Healthcare Fair 2009 at Suntec.

I had a bone density test at Biocalth booth. Results = T-score = -1.3 and Stiffness = 89 meaning Low Bone Mass requiring me to take Biocalth 2 tablets 2 times daily.

Later in the same evening, I had another bone health check at Anlene (Milik) booth. My T-score this time was – 0.8 and Osteoporosis Risk was low.

(5) I had my Bone Density Test using an Achilles InSight Bone Densitometer at 6.41 pm on 11 July 2009 at the booth of "Wyeth Consumer Healthcare" at "Health & U" Mega Health Exhibition @ Suntec Convention Hall, jointly organized by The Straits Times Mind Your Body and Lianhe Zaobao LOHAS (11 & 12 July 2009).

My T-score was -1.2, Stiffness index = 90 (plus or minus 2)

At about 5.30 pm in the same evening (11 July 2009) my bone test results at Biocalth booth was the same, i.e. T-score was -1.2

Summary of test results:

2007-09-08: T-Score = -1.6

2008-05-24: T-Score = -1.9

2008-09-06: T-Score = -1.0

2009-04-04: T-Score = -1.3 and T-Score = - 0.8
(Note: The second result given by another company might be inaccurate.)

2009-07-11: T-Score = -1.2 and T-Score = -1.2
(Two Tests by different companies)

Actions to be taken after 2009-07-11:

I may need to increase my daily dosage of calcium with vitamin D to 1500 mg and cut down my coffee.

Saturday, July 11, 2009

Understanding the T-score by www.americanbonehealth.org

Source of Infomation:

http://www.americanbonehealth.org/what-you-should-know/about-t-scores

Some people have low bone mass but do not yet have osteoporosis. This condition is called osteopenia, defined by the World Health Organization (WHO) as 10% to 25% below peak adult bone mass, or a T-score between –1.0 and –2.5 standard deviations below normal. It is very important for people with osteopenia to develop a good prevention plan to keep them from developing osteoporosis.

A Z-score compares your bone density to the average for people your own age and gender. If you are a 60-year-old female, a Z-score compares your bone density to the average bone density of 60-year-old females. A Z-score is helpful in diagnosing secondary osteoporosis and for looking at the bone density of children and young adults who have not reached peak adult bone mass. If you have a very low Z-score (more than 2 standard deviations below other individuals your age), your doctor should consider whether other illnesses or medications may be contributing to your osteoporosis.

A T-score show how much your bone mass varies or deviates from the average bone mass of a healthy adult. Bone density is like any other biologic test or measurement. The results for the entire population will fall around an average score (the mean). A T-score is a standard deviation -- a mathematical term that calculates how much a test varies from the mean. The score that you will receive from your BMD test is measured as a standard deviation from the mean. The manufacturers have programmed the bone density testing machines to use a formula to compute these values.

One standard deviation is equal to a 10-12% difference in bone mass. If you are exactly equal to the peak bone mass of an average 30 year old male or female, you do not deviate at all from the average so your T-score would be 0 standard deviations (SD). If your bones are stronger than the average adult, your bone mass may be +1 or +2 SD indicating that your bones have a mass 10- 20% above that of the average 30 year old. If your bones are less dense than the average adult, your standard deviation may be -2 or -3 indicating that your bone mass is 20-30% below that of the average 30 year old.

Although you may have low bone density when you have your first test, your doctor cannot tell if you have lost bone to get to that point or if you have always had lower bone mass due to family or medical history. Your peak adult bone mass may have been below that of the average individual. For example, if you have a T-score of -2.5, it is not appropriate to say that you have lost 25% of your bone. There are lab tests that can help your doctor determine if you are currently losing bone.

What’s the difference between central and peripheral bone density tests?

All forms of bone density testing are accurate and useful. But different tests will answer different questions for you and your doctor.

Some test methods are used for scans of the central skeleton (your hip and spine):

DXA (dual energy x-ray absorptiometry)
· CT (computerized tomography) used in research

Other methods are used to scan "peripheral" parts of your skeleton- those parts that are further away from your spine:

DXA of your wrist, heel, finger or hand

Ultrasound of your heel

CT scan of your wrist (for research)


Which test your doctor will suggest depends on what she/he is looking for and why.

If you are approaching menopause and considering hormone therapy (HT), for example, your doctor may want to know the bone density of your hip and spine to help you decide about HT. (HT can help reduce bone loss related to the loss of estrogen at menopause.)

If you are already taking a treatment for osteoporosis, your doctor will want to monitor your progress with a DXA of your spine taken on the same machine every two years.

The peripheral measures (heel, wrist or fingers) are not appropriate for monitoring changes since these bones are not as metobolically active as the hip and spine.

If central DXA (hip and spine) is not available you might consider a scan of your wrist or heel as an indicator of your bone health. These tests may be valuable because there is an 85% correlation between test results of your hip, spine and other sites.

In other words, the bone density in one part of your skeleton will look very much like the density in your other bones if you are like most people. The older you are, the more this relationship holds true.

The lower your bone density, the more likely you are to have a bone break because of osteoporosis. We know that hip fractures can be fatal, and spine fractures can be painful and disfiguring.

Knowing your bone density can help you prevent osteoporosis and fractures.

How to interpret your peripheral screening results

Although central DXA is the best way to predict hip fracture risk, peripheral bone density tests are valuable screening tools.

The major issue in utilizing peripheral BMD as a screening tool is to differentiate those patients with low bone density from those with normal bone density.

As the peripheral measurement gets higher, the chance of the central measurement being low is less. When peripheral measurement is higher than the average peak bone mass of a 30-year old, the chance of a central measurement being low is very small.

Your doctor should decide if you need a central DXA is the peripheral measurement is less than 1 standard deviation below the average peak bone mass of a 30-year old (T-score < -1.0).

American Bone Health recommends that if you have a T-score from a peripheral screening test of < -1.0, you should talk with your doctor about further evaluation, especially if you are a postmenopausal women.

For more information concerning these guidelines, visit the International Society for Clinical Densitometry website.

If you had a peripheral screening, when would a central bone density test be beneficial?

If your T-score is normal... (T-score between +1.0 and -1.0)

you may also have normal bone density in your hip and spine.

that does not mean that you do not have low bone mass in other parts of your body.
it does not mean bone loss has occurred.

You may still need a central DXA if you have other risk factors for osteoporosis.

If your T-score is osteopenia... ( T-score between -1.0 and -2.5)

that does not mean bone loss has occurred.

it could mean that you did not reach a high peak bone mass; you should have secondary osteoporosis conditions ruled out.

you should consider treatment if...

you are postmenopausal and not on hormone therapy.

you have secondary conditions associated with bone loss.

you have had a fracture.

If your T-score is osteoporosis... (T-score less than -2.5)

it does not mean that prior bone loss has definitely occurred.
you have osteoporotic if you are female and postmenopausal.
Rules out secondary conditions.
you need treatment if...
you are postmenopausal and not on hormone therapy.
you have secondary conditions associated with bone loss.
you have had a prevalent fracture.

What to expect from a central DXA

A central DXA (bone density test) is quick, painless and non-invasive. The bone density test will take about 10 minutes, but allow 30 minutes for your appointment. You will be asked to lie flat on a special table. The bone density machine's mechanical arm will scan your hip and spine (unless otherwise requested by your physician). Your radiation exposure is extremely small, approximately 1/10th of that found in a chest x-ray.

Special considerations

Do not take a daily calcium supplement until after the bone density test.
· If possible, avoid wearing metal on your body (e.g., snaps, underwire, and zippers). Women who are pregnant, or think they may be, should not have the bone density test - either central or peripheral.

Origins of the T-score

In 1994, the World Health Organization (WHO) reviewed the worldwide data on bone density testing and fracture risk. (WHO Study Group. Assessment of Fracture Risk and its Application to Screening for Postmenopausal Osteoporosis. Geneva, 1994). Prior to this report, many bone density testing centers reported results by comparing the patient to other patients of the same age using a Z-score. The WHO concluded that, based on studies of older women, reporting the relation of the bone mass to the average peak bone mass of a 30-year old would be more appropriate.

The WHO suggested that a BMD result from either the spine or hip that is better than or one standard deviation below the average peak bone mass of a 30-year old indicates normal bone density. (T-score > -1.0 = normal) A T-score that is worse than one standard deviation below the average peak bone mass of a 30-year old, but better than 2.5 standard deviations below is considered low bone mass (sometimes referred to as osteopenia). (T-score between –1 and -2.5). A value worse than or equal to 2.5 standard deviations below (T-score < -2.5) the average peak bone mass of a 30-year old indicates osteoporosis. If the bone density measurement is worse than or equal to 2.5 standard deviations the average peak bone mass of a 30-year old and the patient has a fragility fracture, then the patient is said to have established (or severe) osteoporosis.

My Bone Density Test on 11th July 2009 at "Health & U" Mega Health Exhibition -- Results: Low Bone Mass! Is my bone density slightly low?


I had my Bone Density Test using an Achilles InSight Bone Densitometer at 6.41 pm on 11 July 2009 at the booth of "Wyeth Consumer Healthcare" at "Health & U" Mega Health Exhibition @ Suntec Convention Hall, jointly organized by The Straits Times Mind Your Body and Lianhe Zaobao LOHAS (11 & 12 July 2009).

My T-score was -1.2. It means Low Bone Mass! (see ** below)

According information provided by BioCalth booth in the same exhibition:

Normal - Healthy Level of T-score is between 0 and 2.

Normal - Borderline Level of T-score is between -1 and 0

Low Bone Mass Level of T-score is between -1 and -2.5
**(Note: But according to http://www.garyswow.com/bone.htm, Normal T-score is above –1)

For Osteoporosis, T-score is between -2.5and -4

Is my bone density slightly low?

Therefore I must take remedial actions which I would inform you in my blog later.

Thursday, July 9, 2009

Ping Shuai Gong - A Simple But Powerful Qigong Technique

Please visit http://www.atanone.net/ping-shuai-gong-a-simple-but-powerful-qigong/.

This web page is in English.

Very Simple Qigong Exercise called Ping Shuai Gong (李鳳山平甩功) for “lazy” person like me

I am going to practice a simple Qigong Exercise called Ping Shuai Gong developed by Master Li Feng Shan. (李鳳山平甩功)

For detailed information, please visit
http://pingshuaigong.blogspot.com/.

Even you do not understand Chinese (Mandarin), you can learn the exercise by watching the exercise video.
===================================

Source of picture: http://www.gfhs.tpc.edu.tw/cyberfair/cyberfair93/pingshiau.htm

Monday, July 6, 2009

Book: Stuffed: An Insider's Look at Who's (Really) Making America Fat


by Hank Cardello (Author) , Doug Garr (Author)

Hardcover: 272 pages

Publisher: Ecco (January 27, 2009)

Language: English

ISBN-10: 0061363863

ISBN-13: 978-0061363863

2009-07-06 My Living Diary

Today is 2009-07-06, Mon

At 0700 hour, my weight = 56.0 kg (Camry), BMI = 20.322.

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

Based on my weight of 56.0 kg and STI calorie need calculator, my calorie required today is 1595.00 Kcal (Sedentary). (1909.5 kcal for moderate activity level.).

My Sleep Monitor for today (starting on 071101): 5 hours

Bowel Movement today: NOT YET

Sunday, July 5, 2009

2009-07-05 My Living Diary

Today is 2009-07-05, Sunday.

At 0730 hour, my weight = 56.0 kg (Camry), BMI = 20.322.

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

Based on my weight of 56.0 kg and STI calorie need calculator, my calorie required today is 1595.00 Kcal (Sedentary). (1909.5 kcal for moderate activity level.).

My Sleep Monitor for today (starting on 071101): 5 hours

Bowel Movement today: 2 x big (well formed Banana-shaped stools. Brown. Sunk. Not smelly)

Saturday, July 4, 2009

Step 4 of practicing calorie restriction (CR)

The step 4 of practicing calorie restriction (CR) is to use an online daily Caloric (Calorie) Needs Calculator to find out your caloric requirements for the day.

Three of the many online daily Caloric Calculators are:


(1) http://www.straitstimes.com/vgn-ext-templating/sti/MindYourBodyDailyCalNeeds.jsp

(2) http://www.am-i-fat.com/calmaintain.html

(3) http://www.scientificpsychic.com/health/cron1.html

Step 3 of practicing calorie restriction (CR)

The third step of practicing calorie restriction (CR) is to measure your weight wearing only similar inner wear every morning after waking up and passing urine and record your weight in kilograms or pounds.

2009-07-04 My Living Diary

Today is 2009-07-04, Sat

At 0740 hour, my weight = 55.7 kg (Camry) and BMI = 20.213.

Based on my weight of 55.7 kg and STI calorie need calculator, my calorie required today is 1588.75 Kcal (Sedentary).

This BMI is within the healthy range of 18.5 to 22.9.

My Sleep Monitor for today (starting on 071101):

5.5 hours

Bowel Movement today: : 2 x medium to big (well formed Banana-shaped stools. Brown. Sunk. Not smelly)

Friday, July 3, 2009

Step 2 of practicing calorie restriction (CR)

The second step of practicing calorie restriction (CR) is to have a proper record book or a computer or any other electronic device to record your calorie restriction (CR) activities.

2009-07-03 My Living Diary

Today is 2009-07-03, Fri.

At 0520 hour, my weight = 55.3 kg (Camry) and BMI = 20.068

This BMI is within the healthy range of 18.5 to 22.9.

Based on my weight of 55.3 kg and STI calorie need calculator, my calorie required today is 1582.5 Kcal (Sedentary).

My Sleep Monitor for today (starting on 071101):

4 hours

Bowel Movement today: 2 x medium (Brown Banana-shaped stools. Not smelly. Sunk. )

Thursday, July 2, 2009

Step 1 of practicing calorie restriction (CR)

The first step of practicing calorie restriction (CR) is to have a bathroom scale, if possible digital type with DIVISION of not more than 100 grams or 0.2 LB.

2009-07-02 My Living Diary

Today is 2009-07-02, Thu

At 0520 hour, my weight = 55.8 kg (Camry) BMI = 20.249.

Based on my weight of 55.8 kg and STI calorie need calculator, my calorie required today is 1591.25 Kcal (Sedentary). (1909.5 kcal for moderate activity level.)

My Sleep Monitor for today (starting on 071101):

3.5 + 1 = 4.5 hours

Bowel Movement today: 2 x medium to Big ( Banana-shaped stools. Brown. Sunk. Not smelly)

Note: MXM = 1 hr

Wednesday, July 1, 2009

Daily Caloric (Calorie) Needs Calculator

Your daily caloric requirements are determined by your weight, your activity level and the amount of energy you expend.

The more active you are, the more calories you need.

To know your daily caloric needs, please visit

(1)
http://www.straitstimes.com/vgn-ext-templating/sti/MindYourBodyDailyCalNeeds.jsp or

(2)
http://www.am-i-fat.com/calmaintain.html or

(3) http://www.scientificpsychic.com/health/cron1.html

“Restrict Calories, Revive Your Life”, an article on CR (Calorie Restriction) by Brunilda Nazario

Forget about super-sizing, a restricted-calorie diet may add health, youthfulness, and longevity to your life.

Looking to tack a few years on to the end of your life, or enjoy your golden years with vigor, good health, and youthfulness? Research on animals shows a restricted-calorie diet may have these effects and slow the hands of time.

Now, practitioners of calorie restriction are hoping that human beings can also drink from the fountain of youth. While only time will tell if it actually works, experts and believers weigh in on the science behind the theory, and the pros and cons of a restricted-calorie diet.

For the complete article, please visit

http://www.medicinenet.com/script/main/art.asp?articlekey=52404

2009-07-01 My Living Diary

Today is 2009-07-01, Wed

At 0520 hour, my weight = 55.5 kg (Camry) and BMI = 20.140.


Based on my weight of 55.5 kg and STI calorie need calculator, my calorie required today is 1586.25 Kcal (Sedentary).

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

My Sleep Monitor for today (starting on 071101): 3.5 + 2 = 5.5 hours

Bowel Movement today: 2 x medium to big (Banana-shaped stools. Brown. Sunk. Not smelly)