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Showing posts with label wellness. Show all posts
Showing posts with label wellness. Show all posts

Tuesday, December 29, 2020

NGOs hold free online classes on managing stress

A ‘Body Mind Powerbank Station’ class being held over Zoom.

TWO humanitarian non-governmental organisations are jointly holding free online classes on techniques to alleviate stress.

The Art of Living (AOL) Malaysia and International Association for Human Values (IAHV) will hold the classes, themed “Body Mind Powerbank Station”, to teach participants the proper stretching and breathing techniques that can assist people in dealing with anxiety, especially those induced by the Covid-19 pandemic and movement control order.

The classes are 20 minutes’ long and will be conducted via Zoom every Wednesday to Friday between 8pm and 9.30pm.

AOL Malaysia president Sundaresh Aw Yang said the techniques would help calm minds.

“The MCO has disrupted many lives, resulting in sleep disorder, anxiety, lost of concentration and increased anger that take a toll on the body.

“This programme, started in October, will help participants to relax and improve their energy, ” he said when contacted.

“Normal breathing will see about 20% of the oxygen we inhale go to our lungs.

Breathing Relaxation Exercise

https://youtu.be/-j5Z4E2wkh4

15 Minute Deep Breathing Exercise

https://youtu.be/F28MGLlpP90


 “Through the techniques to be taught in the classes, we can bring it up to about 70% to 80%.

“People who are angry will breathe heavily and in short breaths. Those who are happy will breathe lightly, long and deep, ” he added.
     Aw Yang said with better breathing, it would also help improve quality of sleep.

He said the techniques were started by AOL founder Ravi Shankar from India in 1981.

“It can help people to be more positive and have a peaceful mindset, ” he said, adding that there were 156 AOL centres globally and 50 in Malaysia.

IAHV president Tan Boon Yang said he had been practising the techniques for 15 years and found it to be beneficial.

“People commonly advise us to rid ourselves of anxiety and not be angry, but fail to guide us on how to do so.

“I had depression and the techniques have helped me to manage my anxiety, ” he said.

“I am now actively involved in humanitarian efforts.

“The techniques are very simple and I hope it can work for others too, ” he said.

He added that IAHV was a global organisation found in 25 countries, with its branch in Malaysia registered in 2012.

To register for the classes, http://tiny.cc/BodyMindEnglish

For further details, www.my-iahv.org or www.artofliving.org.my or call 012-413 0890 or 011-6168 2171.

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Monday, October 19, 2020

Coronavirus survives on skin five times longer than flu

 

TOKYO, Oct 18 (AFP): The coronavirus remains active on human skin for nine hours, Japanese researchers have found, in a discovery they said showed the need for frequent hand washing to combat the Covid-19 pandemic.

The pathogen that causes the flu survives on human skin for about 1.8 hours by comparison, said the study published this month in the Clinical Infectious Diseases journal.

"The nine-hour survival of SARS-CoV-2 (the virus strain that causes Covid-19) on human skin may increase the risk of contact transmission in comparison with IAV (influenza A virus), thus accelerating the pandemic," it said.

The research team tested skin collected from autopsy specimens, about one day after death.

Both the coronavirus and the flu virus are inactivated within 15 seconds by applying ethanol, which is used in hand sanitisers.

"The longer survival of SARS-CoV-2 on the skin increases contact-transmission risk; however, hand hygiene can reduce this risk," the study said.

The study backs World Health Organisation guidance for regular and thorough hand washing to limit transmission of the virus, which has infected nearly 40 million people around the world since it first emerged in China late last year. - AFP 

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Coronavirus Disease 2019 vs. the Flu | Johns Hopkins Medicine





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    Everyone is telling you how to NOT catch #coronavirus, but NO ONE is saying what to do if you get it.  每個人都在告訴您如何避免冠狀病毒,但是沒有人教你,如果不幸患..

 

. ; The country is fighting to level a third wave of Covid-19 infections. Here’s a look at how the third wave came about and how the cas...


Saturday, October 17, 2020

Turning the tide on Malaysia’s third Covid-19 wave; Staying safe at work

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The country is fighting to level a third wave of Covid-19 infections. Here’s a look at how the third wave came about and how the cases have spread so far.

Turning the tide on Malaysia's third Covid-19 wave

https://www.thestar.com.my/news/nation/2020/10/14/turning-the-tide-on-malaysias-third-covid-19-wave
 
 
 MySejahtera QR code and thermal scanners are available at all Mitec entrances.
 
 
 
 
 
 
 
 
THE pandemic has certainly upended all previous routines. It’s the era of the new norm now and with it comes plenty of standard operating procedures (SOPs) to observe.


In most workplaces, employees work side by side and employers have to implement distancing between work stations or assign half the crew to work from home to reduce headcount.

Other measures employers have taken include temperature scan, mandatory wearing of masks, placing hand sanitisers at various points, regular sanitisation of frequent touch points – all the while keeping an eye on the bottomline.

At Nestle (M) Bhd, throughout the different phases of this health crisis, the company has maintained robust communication across all levels in the organisation to keep the ties and values that bind the Nestle family strong.

“We swiftly transitioned to ‘work from home’ at the onset of the pandemic, providing tools and capabilities to all our office employees to perform their jobs effectively,” said Nestle (M) Bhd chief executive officer Juan Aranols.

“These arrangements have evolved during RMCO, but we still have around 50% of our office-based employees working from home.

“For all our colleagues at the factories, warehouses and sales offices, we adopted all necessary measures to ensure that the workplace is safe based on the Health Ministry guidelines and our own practices.

“We have also shared, coached and encouraged our suppliers and distribution partners to comply with all SOPs.”

Nestle also produced an employee health and hygiene handbook which outlines guidelines on health screenings, self-declaration on travel and close contacts, handwashing, wearing masks, physical distancing, as well as procedures on reporting a Covid-19 case at the workplace.

Additionally, Nestle has a rigorous contact tracing protocol that is activated once an employee presents symptoms from potential exposure to the virus.

At Lexis Hotel Group, the pandemic has strengthened the bonds within the organisastion.

“The safety and health of both our staff and our guests are top priorities, not to mention a shared responsibility.

“All of us at Lexis take this very seriously. We stay vigilant and have each other’s back.

“We work hand in hand to keep our resorts safe not only for guests but also for each and every one of our team members,” said Lexis Hotel Group president Mandy Chew Siok Cheng.

The group management set up a comprehensive guideline and SOPs that are entrusted to the whole team to maintain and practise at all times, including regular temperature checks and health updates, strict “mask-on” and hygiene policies as well as rotating shifts and adjusted working hours to maximise social distancing in the workspace.

“To keep our guests safe and happy, we need to first stay safe and high spirited ourselves.

“Being in the hospitality industry, we play host to everyone who walks through our doors every day. As such, we do everything to the best of our ability to ensure that they feel safe and comfortable at all times, so we certainly appreciate these SOPs and guidelines that enable us to do so better,” shared Chew.

At the Malaysia International Trade and Exhibition Centre (Mitec), the challenge is in handling a large number of visitors.

Beyond the compulsory SOP set by the National Security Council, Mitec’s comprehensive workplace SOPs include continuous staff training; public awareness and multi-media displays on safety and health measures; physical distancing at staff work areas, public areas and event venues; ISO 22000 advanced food safety measures; routine surface cleaning; reduced touch points, as well as air quality control and daily monitoring systems.

With the resurgence in Covid-19 cases over the last week, updated work precautions have been issued to all Mitec team members, which include breaking work hours into three shifts to lower the number of people at the office.

“Mitec has an emergency management system in place with paramedics and health professionals on duty during business hours to immediately address any situation,” said Mitec chief executive officer Gunther Beissel.

“We are also the only trade fair venue in the country with our own in-house medical clinic including an isolation room if needed.

“There is an ambulance on standby during business hours and extended hours during events.

“I am proud to say that every staff member has embedded this new norm into their daily operations and has remained vigilant at all times to help combat the pandemic,” he said. 
 
 
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Monday, September 21, 2020

Introduction of stem cells & SOLUS



 
 

Let’s watch on what it actually stem cell and how it works on body 🥰 .

 
 

https://www.facebook.com/watch/?v=314631736187560&extid=vrxF4KAvqMYdOAX9
 
 
 
 

❤️SOLUS is define as alone (the only one)❤️
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Using high technology active protein to stimulate self stem cells. For a better body health and life started with stemcell therapy.
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🌹Did you know that self stem cells that produce by our own body are the safest and healthiest source of own body to...

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Sunday, August 30, 2020

Peeing Problems ?


Men, if you are having trouble with urination, it could be due to an enlarged prostate.


WHEN it comes to men’s health, the prostate is one of the organs that garners the most attention as it is a vital part of the male reproductive system.

The prostate is a small, squishy gland about the size of a walnut, located deep inside the groin, below the bladder, at the base of the penis and in front of the rectum.

The prostate is a walnut-shaped male gland situated deep inside the groin, below the bladder.- 123rf.com

 An enlarged prostate is, by far, the top reason men have trouble peeing. The prostate gland sits right below the bladder. Urine travels from the bladder through a channel that runs right through the prostate to the urethra, where it exits the body.

A sexual gland, its most important function is the production of a fluid that, together with sperm cells from the testicles and fluids from other glands, makes up semen.

“When a man reaches climax, the sperm is mixed with water from the prostatic fluid and propelled out through the urethra tube.

“So, he ejaculates two things – the prostatic fluid and the semen,” explains consultant urologist Dr Datesh Daneshwar.

“This whole mechanism is so intricate that at the time of climax, he needs to stop peeing.

“There is a muscle that stops you from peeing, yet allows the semen to come out through the urethra via the penis and out of the body.”

Men often think that prostate enlargement (benign prostatic hyperplasia or BPH) is a natural part of ageing, but this is not necessarily true.

Says Dr Datesh, “With ageing, the prostate can enlarge, and if it does, it usually enlarges in the outward direction and doesn’t cause a compression of the urethra.

“It does not cause symptoms all the time and needs no treatment because it doesn’t trouble a man.

“But when it enlarges in the inward direction, it causes a blockage of the urethra and can lead to men having problems passing urine or with ejaculation; it can also cause erectile dysfunction.

“Being told on a routine ultrasound that your prostate is enlarged is not a reason to run to your urologist, unless you have some bothersome urinary symptoms – even something as trivial as needing to constantly get up in the middle of the night to pee.”

Aside from those who sit most of the day, avid male cyclists may also be at risk of developing prostatitis due to the compression of their pelvic area


No one knows the actual cause of prostate enlargement, although ageing, changes in the testicular cells and testosterone levels are believed to play a role in the growth of the gland.

The urologist says, “All the nerves that allow an erection are located around the prostate, and if you have an enlargement, these nerves are compressed and go wonky, so you will not have a proper erection.

“The inner part of the prostate is mostly muscle, so it’s pliable or elastic.

“Due to the enlargement, it becomes stiff – similar to inflammation that can take place in other body parts, e.g. the neck, legs, arms, etc.

“All this while, we have assumed that this enlargement has got to do with the increased number of prostate cells.

“However, I found that a lot of men have an injury to the prostate that makes the individual cells enlarged.”

For clearer understanding, Dr Datesh presents the following scenarios to his patients.

Imagine you have been hit hard on the arm.

When you put on a shirt, your hidden swollen arm may look “muscular”, but in actual fact, it is injured.

Or you could have hit the gym, worked out really hard and built your arm muscles, making you truly muscular.

The net result is the same: enlargement.

“The majority of men who have an enlarged prostate have a component of inflammation, which is known as prostatitis.

“It could be caused by swollen cells, which can be the result of a bacterial infection or injury.

“The bacterium that has been implicated in this is Chlamydia trachomatis, which is sexually transmitted (and causes chlamydia).

“It can remain dormant inside your prostate for years before acting up.

“As for injury, the mode is unclear – it could be caused by a catheter that was put into the penis during surgery or a camera that was inserted into the penis to remove a kidney stone, etc.

“Yet, there are men who have none of these, but still have an injured prostate,” he says.

He adds that, “Some factors that may cause the injury are excessive sitting or cycling.

“Any pressure on the perineum can lead to inflammation of the prostate and pelvic floor muscles, and this then causes urinary problems.”

A recurring problem

Besides urinary problems (i.e. dribbling, pain or too frequent), other symptoms of prostatitis include blood in the urine, groin pain, rectal pain, abdominal pain, lower back pain, fever, chills, body aches, urethral discharge, painful/ premature ejaculation, poor erection, lack of morning erection and sexual dysfunction.

Depending on the cause, prostatitis can come on gradually or suddenly.

It might improve quickly, either on its own or with treatment.

Some types of prostatitis last for months or keep recurring, which can greatly affect a man’s quality of life and cause low self-esteem.

To treat prostatitis, doctors will prescribe antibiotics, alpha blockers (to relax the bladder neck and muscle fibres where the prostate joins the bladder) and anti-inflammatory agents.

They may also suggest a prostatic massage, which can be very unpleasant.

Unlike BPH, which affects men above 50, most prostatitis patients are in the 30-50-years age bracket.

Dr Datesh says, “I have seen patients as young as 17 and as old as 90 with prostatitis.

“The management of this is different from standard management of BPH.

“Until now, we have never had a proper curative management, so the problem can be treated, but will come back every few months or years.

“A prostatitis patient then becomes a permanent patient of the urologist because his condition recurs.”

He relates a case of a 42-year-old fit and healthy patient who was rushed to the emergency department because he couldn’t pee after returning from a long flight.

A catheter was inserted and almost one litre of urine was drained.

He shares, “We started him on medicines and hoped he could pee.

“A few days later, we removed the catheter, and once again, he couldn’t pee.

“So, the next option would have been to do a surgical transurethral resection of the prostate, but that would have left him with sexual dysfunction for the rest of his life, and that wasn’t fair to the young man!”

He explains: “The surgery involves going through the urinary tube and coring his prostate from within to cut off the inner part (like removing the core of an apple) so that he can pee easier, but in the process, we would have altered the anatomy in the region and destroyed a lot of things.

“The man might end up having incontinence or retrograde ejaculation as the semen goes back into his bladder … everything goes haywire.

“An old man who cannot pee might be thankful, but not a young person.”

Instead, Dr Datesh treated him using antibiotics, along with low intensity shockwave therapy – a method that applies shockwaves directly to the prostate to reduce the inflammatory response and heal the tissues.

“After one session, this man was able to pee, and now, two years later, he’s peeing like a horse!

“I used to do the coring surgery every week, but I haven’t done one in two years because the shockwave therapy provides an effective option,” says the extremely pleased Dr Datesh, who is among the handful of local urologists practising this non-invasive method.

A ‘shock-ing’ option

Shockwave therapy has been around for 40 years and was initially used to break kidney stones, but has since been modified.

Instead of breaking, it creates regeneration and is used in wound healing, arthritis and muscle spasms.

In urology, it is considered new and has been used in the last 12 years to open up blocked blood vessels (due to diabetes, hypertension or heart disease) and enhance circulation to the penis.

“It also wakes up your stem cells to create regeneration.

“As we get older, our stem cells become more dormant and that’s why we don’t heal so well.

“It feels like acupuncture. There are zero complications, no burning sensation and no reported side effects.

“It’s not mainstream treatment, but the science is good and patients have this non-invasive option.

“There’s no fixed duration for treatment, but I do it twice a week for a total of 10 sessions, each lasting 12 minutes.

“Once the therapy is completed, antibiotics and alpha blockers are given for a month,” shares Dr Datesh.

While medicines (which come with side effects) can sort out 90% of prostatitis cases, there will be recurrence for 50-60% of patients after a few months or years.

With shockwave therapy, there is a 90% cure rate, but the studies only go back to the past eight years.

So far, Dr Datesh says the majority of his patients remain well.

“Like any muscular problem, it does go away, but there is a chance for it to come back and we don’t know why this happens.

“I’m extrapolating that humans are not supposed to be on their butts the whole day, but we cannot tell people to stop sitting!

“This problem is not seen in people who stand or do manual labour.

“How much butt tissue you have is also a factor, because without much flesh, the area is compressed further when you’re seated,” he adds.

Unfortunately, there are no tests or scans you can do to diagnose prostatitis – it’s a clinical diagnosis, akin to endometriosis in women.

“It’s very difficult to prove prostatitis microscopically or conclusively because we would have to take out the prostate and send it to the lab for analysis – obviously, this is not possible.

“So we have to put a lot of things together before coming up with a diagnosis.

Dr.DATESH DANESHWAR:
According to Dr.Datech,aAround 80% of men walking around with urinary problem and sexual dysfunction actually have prostatitis and don’t know it.

“They all want the blue pill (sildenafil)!” he says, smiling.

“They need to sort out their prostatitis, then they can enjoy life.”

Men who don’t ejaculate enough may also experience some amount of prostatic inflammation at some point.

“Best to do it three times a week!” he says with a wink.

Good urine flow

Men, irrespective of age, are supposed to have good urination and morning erections their whole lives – it shows that their hormone levels and circulation are intact.

For the past decade, Billy (not his real name), 54, had been experiencing poor urine flow.

It started when he took antinausea pills before going fishing.

Once he returned to shore, he couldn’t pee.

“Apparently, these pills can make any underlying prostate issues surface.

“I sought treatment, and for a while it was okay with medicines, but the problem returned three years ago.

“Although I had no other symptoms, I knew it was a prostate issue as I’m a doctor myself,” says the anaesthesiologist.

He did a series of tests and scans to rule out cancer.

Besides an enlarged prostate and a slightly elevated prostate-specific antigen test level, the results came back negative.

He was prescribed drugs and hormone suppressants.

Billy shares, “The flow was improving, but it still wasn’t good and the side effects were unpleasant.

“It reduced my sexual satisfaction as it caused dry ejaculation.

“I was contemplating surgery because both my late father and grandfather had similar problems and underwent surgery in their 50s.”

For a year, he lived with the dysfunction until he found out about shockwave therapy.

Six sessions later, he noticed an improvement.

“Since the scans and tests showed nothing, the urologist decided to treat my symptoms as prostatitis.

“My pee is much better now than it was 10 years ago.

“I’m at the stage where I only take drugs once a week or when necessary.

“I believe I have an enlarged prostate and prostatitis as both can co-exist.

“I would probably need surgery at some point, but hopefully, I can delay it for another 10 years,” he says.

Dr Datesh concludes, “Men, be aware that urinary problems are not normal at any age, and if you have them, it is not necessarily related to cancer or BPH. You’re not doomed.

“It could be an inflammatory problem or as the Malays would say‘ masuk angin’. Get it checked.”

By REVATHI MURUGAPPAN starhealth@thestar.com.my


Related


What Help Is Available for Men Who Have Trouble Urinating ...

 

Urinary retention: Causes, treatment, and symptoms


Having trouble peeing? Your prostate is likely the culprit

Saturday, August 29, 2020

Malaysia’s recovery movement control order (RMCO) extended until Dec 31,tourists still not allowed in







Coronavirus Update - Worldometer

KUALA LUMPUR: The recovery phase of Malaysia's COVID-19 movement control order (RMCO) will be extended to Dec 31 and tourists will remain barred from entering the country, said Prime Minister Muhyiddin Yassin.

Speaking in a televised address on Friday (Aug 28), the prime minister said even though the number of new cases in the country has fallen, the virus is still raging globally. The RMCO phase was originally scheduled to end on Aug 31.

"I am aware that based on global developments, we will go through a lengthy period before the country can be completely free from the threat of COVID-19," he said.

"For now, the situation is controlled. However, if there is an increase in cases in certain locations, the government will take a targeted approach by implementing enhanced movement control order or targeted movement control order, as previously enforced in several locations."

He added: "This means that the government requires a legal mechanism to continue efforts to curb and control the spread of COVID-19. Hence, for the benefit of you all, the government has decided to extend the recovery movement control order until Dec 31, 2020."

He also emphasised that no individual will be excused from these laws and anyone who breaks the regulations will be punished.

Mr Muhyiddin expressed his support for the Ministry of Health (MOH) to increase the fines for those who break these laws, to twice or thrice the current amounts.

The prime minister also pointed out that the extension will ensure all parties adhere to the standard operating procedures and health protocols that have been outlined.

He added that foreign tourists are still barred from entering Malaysia during this period to prevent the spread of imported cases into the country.

READ: COVID-19 virus mutation that is '10 times' more infectious detected in Malaysia: Health director-general

Almost all sectors have been permitted to resume their operations, except for night clubs and entertainment outlets, the prime minister said.

All sporting activities are permitted, sans the presence of spectators or overseas participants, he added.

As of Friday, Malaysia reported a total of 9,306 COVID-19 cases and 125 deaths. Around 97 per cent of the patients have recovered.

A total of 10 new cases were detected on Friday, the MOH said.

READ: Commentary - With COVID-19 under control, the worst is over for the Malaysian economy


The MCO, first imposed on Mar 18 to control the spread of COVID-19, was previously extended three times until May 12.

It was initially enforced when the number of daily new cases saw an alarming three-figure spike. Under the MCO, domestic and international travel was barred, and people were encouraged to stay at home to break the infection chain.

After six weeks of economic inactivity, Malaysia eased into a “conditional MCO” beginning May 4,  allowing almost all economic sectors to reopen

Subsequently, controls continued to be lifted over time. Daycare centres, hair salons, beauty parlours, open markets and night markets were given the green light to reopen.

Malaysia later entered the RMCO phase from Jun 10, where almost all social, educational, religious and business activities, as well as economic sectors reopened in phases, with standard operating procedures to be adhered to. Interstate travel was also permitted while the country's borders remained closed. The current control order, which began on June 10, was due to expire on Monday.

Four months of efforts seemed to have paid off as Malaysia began to report mostly single-digit increase in daily new cases - and even zero local transmission on a few days - until new clusters emerged.

On the back of 13 new clusters detected during the RMCO phase, Mr Muhyiddin had earlier reminded Malaysians to comply with social distancing rules and warned the public not to be complacent.

On Aug 3, Malaysia's Senior Minister (Security Cluster) Ismail Sabri Yaakob announced that the wearing of face masks was compulsory in crowded public areas, including markets, supermarkets, tourist areas, cinemas and on public transport.

BOOKMARK THIS: Our comprehensive coverage of the coronavirus outbreak and its developments

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Friday, July 3, 2020

Malaysian universities ready to reopen

Star-studded study group: Sunway University students studying at the communal areas on their campus accompanied by cardboard cutouts of celebrities like Nicol David and Ed Sheeran. — ART CHEN/The Star

Colleges and universities take own initiative to make campus safer


It’s all systems go for the country’s higher education institutions as they wait to welcome students again after face-to-face learning came to a halt when the movement control order (MCO) was announced on March 18.

Both private higher educational institutions (IPTS) and public higher educational institutions (IPTA) have taken the necessary safety precautions and made arrangements for the return of their students.

They are now waiting for the related standard operating procedure (SOP) from the Higher Education Ministry, which is expected to be released soon.

“We have prepared the documents. They are currently pending approval from the Prime Minister’s Office to be released,” a ministry official told The Star yesterday.

Malaysian Association of Private Colleges and Universities (Mapcu) president Datuk Dr Parmjit Singh said its members had taken precautionary measures to maintain the safety standards of its campuses and facilities since the start of the pandemic.

“We are fully prepared to open and are just waiting for an official announcement to see how operations will be managed because so much depends on the ministry’s SOP,” he said in response to Senior Minister Datuk Seri Ismail Sabri Yaakob’s announcement on Wednesday that the National Security Council has approved the ministry’s proposal to reopen the institutions.

Ismail Sabri said the country’s Covid-19 outbreak had stabilised and the reopening of these institutions would include allowing foreign students to return.

National Association of Private Educational Institutions (Napei) president Assoc Prof Elajsolan Mohan said the IPTS had ensured that the learning environment was safe.

“We are ready and are following international best practices because we have many international partners. We already have measures in place. The security and safety of students will continue to be our top priority,” he said, adding that sanitation activities had been carried out.

He said the institutions had been looking forward to resuming classes because they were concerned about some “technologically disadvantaged” students who were unable to access certain online classes due to the lack of Internet connectivity. Its members will also allow staff to alternate between coming to campus and working from home while students can opt for blended learning (a mixture of face-to-face and online learning).

“One way to ensure crowd control on campus is to let students who have to commute and those in Sabah and Sarawak to use remote learning,” he said.

He added that institutions must address the issue of student assessment resulting from the difference in learning methods over the past four months.

Sunway Education Group’s chief executive officer Elizabeth Lee said students would be returning to the campus in stages this month.

And they will be greeted by some “fun social distancing companions” like Henry Golding, Datuk Lee Chong Wei, Datuk Nicol David, Chef Wan, Ed Sheeran, BTS’ Jungkook, Rowan Atkinson and Jack Ma – in the form of cardboard cutouts.

She said the “social distancing companions” placed on seats around campus would be effective in discouraging people from sitting too close to each other.

“Instead of the usual ‘X’, the cutouts of well-known personalities, which have been placed strategically at communal study areas, double up as fun photo props for students to take selfies with their favourite celebrities.”

Taylor’s University School of Food Studies and Gastronomy head Siti Ramadhaniatun Ismail said all of the the institution’s culinary arts students in semester one and finalyear students were allowed back on campus from Wednesday for their practical classes.

“They need to attend their practical classes to sharpen their practical skills component,” she said.

Universiti Sains Malaysia (USM) acting deputy vice-chancellor (academic and international) Prof Datuk Dr Ahmad Farhan Mohd Sadullah said the varsity had been quiet without students.

“We have precautionary measures in place and these take into account the many possible scenarios involving the movement control order (MCO).

“We have worked diligently to make sure our campus is a safe zone when the pandemic was at its worst.”

USM had initially planned to welcome students back next year, in accordance with the government’s earlier announcement that e-learning would continue until Dec 31.

“We will modify the current SOP to accommodate students who will be returning soon,” he said, adding that crowd control will not be a problem as USM will implement blended learning.

“We are only expecting students to return in early October as USM is almost finishing its second semester – students will soon be enjoying their holidays,” he said.

Universiti Putra Malaysia (UPM) deputy vice-chancellor (academic and international) Prof Dr M. Iqbal Saripan said all its faculties were opened to research and certain final-year students on Wednesday.

He said UPM had implemented a system to track the movement of its staff and students using a QR code.

The “reopening process” will continue in phases until next February.

“Twenty-five percent of our student body is on campus now. We hope that we can increase the number gradually, especially for research students.

“We allow staff, who are in the high-risk group and have small children, to work alternate days from home. But it won’t be a problem if they all choose to come to work.

“Reopening of the higher educational institutions is good news, but we need to ensure international students who are still overseas can access the classes while the borders are still closed.”

Noting that students are eager to return to life on campus, Universiti Kebangsaan Malaysia (UKM) vice-chancellor Prof Datuk Dr Mohd Hamdi Abd Shukor said the existing SOP would be revised once the new advisories and directives are announced.

UKM has been operating at capacity as of June 10.

“Working from home only applies to certain staff who are in high-risk groups or have medical conditions.

“Lectures were offered in sessions and with a limited number of students,” he said.

He added that students who feel uncomfortable returning to campus can continue with online learning.

Universiti Malaysia Sarawak (Unimas) vice-chancellor Prof Datuk Dr Mohamad Kadim Suaidi said final-year students who require facilities such as the laboratory, studio and workshops, as well as students who need to complete industrial training on campus, can already return.

“We are also planning to allow students who lack electrical gadgets and are facing Internet connectivity limitations to return to campus to continue with their lessons using campus facilities.

“However, this needs the ministry’s approval first. If approved, we will observe the SOP strictly whereby there will not be more than 25% of the student body on campus, and facility usage will not exceed 50% of its capacity,” he said in a press release.

He added that the university would monitor students who use the facilities through its “We Care” application, an online application which can track movement in realtime.

“New pre-university students will be allowed to come to campus in stages starting August, while new postgraduate students can start returning in October,” he said. full

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The first phase of the reopening of childcare centres will start on June 15 and more will be allowed to open in the next phases. — Filepi...
 
Why Trump's COVID Opinions Don't Match Reality https://youtu.be/aLg28SUfwqQ People in rich, developed countries are inc..

Wednesday, July 1, 2020

Childcare centres in Penang allowed to reopen in phases from June 15 onwards

The first phase of the reopening of childcare centres will start on June 15 and more will be allowed to open in the next phases. — Filepic
THE Penang government has agreed to allow all 120 registered childcare centres (taska) to operate in stages, says state welfare and caring society committee chairman Phee Boon Poh.

He said the first phase of the reopening involved 26 centres starting from June 15 and more would be allowed to be open in the next phases.

“Since June 1, the state government and several other agencies, notably Welfare Department, have been conducting surveillance at the taska centres during the conditional movement control order (MCO).

“During the surveillance, the operators’ compliance level of the standard operating procedure (SOP) was scrutinised.

“The detailed reports were sent to me,” he said in a recent statement.

Phee said only nine taska were allowed to open in the state.

There are 15 public taska in the state.

“Overall, the compliance rate is at a satisfactory level.

“The attendance of kids is still at the minimum and the centres operate at 50% of their capacities,” he said.

He said the state government’s intention to allow private taska to operate had to be postponed to June 15 following additional SOP imposed by the Health Ministry on June 1.

He said regulations on matters such as cleanliness, isolation room preparation, sanitisation and prevention of gatherings must be channelled to parents and be taken seriously.

He said this was to ensure that there would be no risk of the virus spreading among children.

In ensuring compliance, taska operators must get the operating permission letter from the state Welfare Department after inspection is complete.

They must ensure that the total capacity of children in their premises does not exceed more than 50%, among other requirements.

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Wednesday, June 17, 2020

Covid-19 Affecting many organs in our body: road to recovery to gain Strength and immunity

.Covid-19 can affect our blood vessels, causing blood to clot more easily, which can result in stroke, heart attack or pulmonary embolism, among other conditions - AFP

HOW DOES COVID-19 AFFECT THE BODY?

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Health DG shares happy photos of Chinese couple who recovered from Covid-19

https://www.thestar.com.my/news/nation/2020/02/18/health-dg-shares-happy-photos-of-chinese-couple-who-recovered-from-covid-19?jwsource=cl

Affecting multiple organs


Covid-19 can have a wide-ranging effect on many organs in our body

THE last time, you were telling me about many unusual Covid-19 symptoms, such as Covid toes, skin rashes. and loss of smell and taste (From taste to toes, StarHealth, May 31). What about the gut?

Yes. The SARS-CoV-2 virus that causes Covid-19 binds to our lung cells using the cell’s ACE2 (angiotensin-converting enzyme 2) receptor.

This receptor is also present in our intestinal cells.

The theory is that the virus is in our saliva.

When we swallow our saliva, the virus gets into our guts and binds to our intestinal cells using their ACE2 receptors.

Once this happens, we get diarrhoea, nausea and vomiting.

Sometimes, a Covid-19 patient may only experience these symptoms, without any lung problems like a dry cough or difficulty breathing.

Covid-19 patients with gut problems tend to be diagnosed later and have longer infections.

On average, Covid-19 patients have diarrhoea for five days.

Wait, if Covid-19 patients have diarrhoea, does that mean we have to be careful about using toilets then?

Yes. For example, if one of your family members has Covid-19, it might be advisable to allocate one toilet for their use only, or at least allocate one toilet paper roll for their sole use.

You should also disinfect the toilet seat the patient is using after each use and wash your hands.

I have also heard of the kidney being affected?

You are right.

It occurs through the same mechanism; the kidney also carries ACE2 receptors on its cell membranes.

Some studies are finding that as much as one-third of Covid-19 patients admitted to hospital, develop kidney problems, resulting in acute renal (kidney) impairment, or worse, outright acute renal failure. Some patients even require dialysis.

Patients who develop kidney problems are usually the ones who also have the worst lung symptoms.

It may be that the amount of virus in them is very high and/or their immune system is acting up very badly.

When the immune system is heavily provoked, what happens is that it releases a cytokine storm.

The blood vessels are affected and they start to leak fluid.

When there is less fluid going into the kidneys, they do not get enough oxygen and their tubular cells get damaged.

Gosh! What are the other organs Covid-19 affects?

There is also the liver. Once again, this is an organ with cells rich in ACE2 receptors.b

Over half the patients hospitalised for Covid-19 develop some kind of liver impairment.

This is diagnosed by a blood test showing elevated liver enzymes.

Luckily, the liver is not usually affected so badly by Covid-19 that it results in acute liver failure.

The theory for this is that the kidneys may be directly affected by the virus, but the liver is not, and any ill effects on it are more a result of the body’s own cytokine storm.

I really think I don’t want to risk getting Covid-19! Are there any other organs affected?

You are wise. It really is not worth the risk as we can be one of those that are affected very badly.

As for your question, the brain is also affected.

The brain? How?

It has all to do with the ACE2 receptors again.

You see, many blood vessel cells also have these receptors.

As blood vessels are present all over our body, any effects on them are not restricted to a specific organ, like the lung, kidneys and intestines.

So if Covid-19 directly affects the blood vessels of a patient, they will cause blood clots more easily as they are damaged.

In autopsies done on deceased Covid-19 patients, blood clots are apparent throughout many organs in their bodies.

This suggests that many blood vessels and organs are affected by the disease.

Once you have blood clots, you may have complications like stroke where blood clots travel to the arteries of the brain and clog them up.

Doctors have also observed patients with dizziness, confusion, delirium, altered mental state and muscle weakness.

This has to do with the brain getting inflamed.

Wait, when blood clots form in blood vessels, not only a stroke can happen, right? This can also cause a heart attack.

True, blood clots can lead to a heart attack or a pulmonary embolism when a clot gets into your lungs

In fact, Accident and Emergency departments in some hospitals have received patients with heart attacks who turn out to have Covid-19 when they were tested.

Covid-19 can also attack the heart directly by inflaming the heart muscles.

This is known as myocarditis.

It can lead to chest pain, abnormal heart rhythms and heart failure.

There is also a condition called “happy hypoxia”.

This is when a Covid-19 patient has very low levels of oxygen as shown on the monitor, but appears to be breathing more or less normally.

Many doctors have theorised that this condition could be due to blood clotting in the lungs.

DR.Y.L.M

Dr YLM graduated as a medical doctor, and has been writing for many years on various subjects such as medicine, health, computers and entertainment. For further information, email starhealth@thestar.com.my. The information contained in this column is for general educational purposes only. Neither The Star nor the author gives any warranty on accuracy, completeness, functionality, usefulness or other assurances as to such information. The Star and the author disclaim all responsibility for any losses, damage to property or personal injury suffered directly or indirectly from reliance on such information

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Boosting immunity


Here are nine ways to strengthen your body’s defence system against illnesses through healthy eating and daily habits.
 
dehydration makes you more susceptible to falling sick, so ensure that you fill up on fluids, especially if you are outside under the hot sun.— Filepicb


LATELY, we’ve all been wondering if we are doing enough to keep our bodies strong and warding off illnesses.


One critical way to ensure that you have a fighting chance is to boost your immunity.
The immune system is made up of organs, cells, tissues and processes that fight against germs and toxins trying to enter our body.

You can bolster your immune system by making good lifestyle and food choices; and you’ll see results by being consistent.

Your body will feel healthier, you’ll have more energy and you’ll spend less time waiting to see the doctor for a common ailment.

It’s important to note, however, that no matter how strong an immune system is, you cannot stop bacteria and viruses from entering your body.

In order to avoid contracting a dangerous disease like Covid-19, you should still practise social distancing, wear a mask and wash your hands frequently.

So just to be clear, the tips below are not to protect specifically against Covid-19, but to help you boost your immune strength to fight off all types of infections.

Get the proper amount of sleep

Adults need an average of seven to eight hours of sleep every night.

Teens need eight to 10 hours, and younger children and infants up to 14 hours of sleep daily.

A lack of sleep or poor quality sleep has been linked to a higher frequency of falling sick, leading researchers to believe that sleep and immunity have close ties.

Also, sleeping for longer periods when sick, lets your immune system fight illnesses more effectively so that you heal faster.

In a study involving 164 healthy adults, those who had less than six hours of sleep per night were more susceptible to colds, compared to those who had at least six hours of sleep.

To avoid having trouble falling asleep, there are several things you can do:

> Keep your room completely dark, e.g. close the curtains fully, remove any night lights or use a sleep mask.

> Keep your bed time consistent, even during weekends and holidays.

> Exercise regularly, even if it’s just brisk walking for 20 mins a day.

> Limit screen time (TV, phone, laptop) at least an hour before bed in order to prevent the impact of blue light from disrupting your circadian rhythm (your body’s natural wake-sleep cycle).

Eat lots of whole plant foods

Whole plant foods like vegetables, nuts, seeds and fruit are rich in antioxidants, vitamin C and fibre.

Eating more of these nutrientdense foods helps to lower your risk of infections.

This is because the antioxidants in the foods decrease inflammation by battling unstable compounds known as free radicals.

Chronic inflammation has been found to occur more frequently in patients with heart disease, Alzheimer’s disease and certain cancers, so it’s important to find effective ways to reduce inflammation.

At the same time, whole plant foods are high in fibre and feed your gut microbiome (the community of healthy bacteria in your gut).

A robust gut microbiome can improve your immunity and help keep harmful pathogens from entering your body via your digestive tract.

Additionally, other nutrients found in whole plant foods, like vitamin C, may help to reduce symptoms of the common cold.

Eat foods like papaya, broccoli, spinach, garlic, ginger, bell peppers and kiwi fruit.

Consume healthy fats

Sunflower seeds or kuaci, in this filepic are good source of healthy fats.

Healthy omega-3 fats have anti-inflammatory properties.

These fats could be a key weapon in fighting against illnesses, considering that chronic inflammation prevents your immune system from performing at its best.

Healthy fats can be found in foods such as olive oil, salmon, chia seeds, sunflower seeds and almonds.

Olive oil, in particular, is highly anti-inflammatory, and has been known to decrease the risk of chronic problems like heart disease and type 2 diabetes.

The anti-inflammatory properties of these healthy fats may be critical to helping your body fight off harmful disease-causing bacteria and viruses, so try to get more of it in your diet now.

Have more fermented foods

We are learning that immunity and gut health are intertwined.

Your digestive tract contains beneficial bacteria (probiotics) that you can increase in amount by eating fermented foods like yoghurt, sauerkraut, kimchi, kefir and natto.

This may help strengthen your immune system by helping it to identify harmful microorganisms as a healthy ecosystem of gut bacteria teaches your immune system how to tell the difference between good bacteria and bad bacteria (pathogens that cause problems).

In a three-month study in 126 children, those who drank 70ml of fermented milk every day were found to have less childhood infectious diseases by about 20%, compared with a control group.

Another study of 152 people infected with a rhinovirus found that those who supplemented with the probiotic Bifidobacterium animalis had a much better immune response and lower levels of the virus in their nasal mucus.

Cut your sugar intake

A high intake of sugar and refined carbohydrates contribute to obesity, heart disease and other conditions that disrupt your immune system.

According to an observational study in around 1,000 people, obese people who were administered the flu vaccine were twice as likely to still get the flu, compared to non-obese individuals who received the vaccine.

Curbing your sugar intake can decrease inflammation and aid weight loss, thus reducing your risk of chronic health conditions.

Strive to keep your added sugar intake to 5% or less of your daily calories, which is equal to about two tablespoons of sugar for a 2,000-calorie diet.

Throw in some exercise

Moderate exercise can give your immune system a boost.

Studies indicate that even a single session of moderate exercise can boost the effectiveness of vaccines in people with compromised immune systems.

By making it a regular routine, moderate exercise helps your immune cells to regenerate often and reduce inflammation.

Some types of exercises you can do include brisk walking, indoor cycling, jogging, swimming and hiking.

Aim for a minimum of 150 minutes of moderate exercise per week.

Drink enough fluids


Dehydration paves the way to making your body susceptible to falling sick.

Without enough water, you may experience headaches and hinder your physical performance, focus, mood, digestion, and heart and kidney functions.

Hydration itself doesn’t protect you from germs and viruses, but dehydration increases your susceptibility to illness.

To know that you are drinking enough water regularly, the colour of your urine should be a clear, light yellow.

Plain water is the best option to stay hydrated – it is free of calories, additives and sugar.

You will need more fluids if you exercise a lot, work outside or if the weather is hot.

Keep stress at bay

Reducing anxiety and stress will help to improve immune health.

In the long run, stress increases inflammation and messes with your hormonal balance and immune cell function.

Long-term stress is especially taxing on children, weakening their immune response

Activities that are often recommended to help people manage stress include exercise, journaling, drawing or painting, meditation, outdoor walks and other mindfulness practices.

If you feel a need to express how you feel to someone, then seeing a certified counsellor or therapist can help.

Supplement wisely

;
Two things to note about supplements: the first is that they are not a replacement for a well-rounded diet, and the second is that they don’t guarantee that you will be free from getting sick.

Some studies however, have found that supplements may fight off viral infections, or at least give your immune system a helping hand in staying strong.

If you would like to take supplements, choose wisely.

Here are some vitamins and minerals to consider taking that may help improve your immunity:

> Vitamin E

This vitamin is a powerful antioxidant that helps the body fight off infection, and is found in foods like nuts, seeds and spinach.

> Zinc

A peer review of 575 people with the common cold, who took more than 75 mg of zinc per day, reduced the duration of their cold by one-third, compared to those who didn’t take the supplement.

> Vitamin D

A deficiency in this vitamin may increase your chances of getting sick, so supplementing may counteract this effect.

> Vitamin B6

This vitamin is vital to supporting biochemical reactions in the immune system.

Vitamin B6-rich foods include chicken, cold water fish such as salmon and tuna, green vegetables and chickpeas.

The bottom line is that improving your lifestyle and making better dietary choices can help strengthen your immune system to fight off harmful pathogens and keep you healthy and well.


By Datuk Dr Nor Ashikin Mokhtar,

who is a consultant obstetrician and gynaecologist, and a functional medicine practitioner. For further information, email starhealth@thestar.com.my. The information provided is for educational and communication purposes only and it should not be construed as personal medical advice. Information published in this article is not intended to replace, supplant or augment a consultation with a health professional regarding the reader’s own medical care. The Star does not give any warranty on accuracy, completeness, functionality, usefulness or other assurances as to the content appearing in this column. The Star disclaims all responsibility for any losses, damage to property or personal injury suffered directly or indirectly from reliance on such information


When muscles shrink


Despite having normal nutrition, many senior citizens actually have low muscle mass, making them more prone to falls and fractures.

MUSCLE loss or sarcopenia is a natural part of ageing and one of the main contributors to musculoskeletal impairments in the elderly.

Photo: 123rf.com Photo: 123rf.com


Strong muscles support the joints as they help absorb the stress placed on the joints when you move.

Without adequate muscles, the joints take a beating, and can cause the individual to become frail and more likely to suffer from falls and fractures.

The 2018 Malaysian National Health and Morbidity Survey (NHMS) reported that 15% of those aged above 60 had fallen at least once over 12 months.

Half suffered injuries, while one in five were hospitalised.

Even if you are active, it is still possible to have some muscle loss beginning in your 30s.

However, there are steps you can take to slow down or prevent losing muscle.

Missing muscles

According to Asia’s largest clinical study of its kind on nutritional outcomes in the elderly, there was a prevalence of low muscle mass among the elderly, despite them being active, healthy and without any chronic medical illnesses.

The two-part Singaporean study, called Strengthening Health in Elderly through Nutrition (Shield), was jointly carried out by Changi General Hospital (CGH), Sing Health Polyclinics and healthcare company Abbott.

Results from the first phase of the study was published in the Plos One journal last year.


This observational phase looked at 400 healthy individuals in Singapore aged 65 and older.

The results revealed that the prevalence of low muscle mass was higher in females (24.9%) than in males (15.5%), with even adults with normal nutritional status at risk for having lower muscle mass. (See Maintaining muscles during menopause).

Every one-year increase in age over 65 years was associated with 13% higher odds of having low muscle mass.

And 52% of participants had vitamin D insufficiency despite living on an island where sunshine is available the whole year round.

“The majority (93%) of the subjects were fully independent and self-caring in the community.

“All the subjects were living at home and able to walk independently without any walking aids, and were relatively active prior to the study

“Participants were not subjected to any exercise programmes before or during the study.

“We assessed their physical activity level using the PASE (Physical Activity Scale for the Elderly) questionnaire.

“The average PASE score of the study participants was 119.45, similar to the norm of older adults,” says principal investigator Dr Samuel Chew, adjunct associate professor and senior consultant at the geriatric medicine department at CGH.

However, the subjects’ daily diet was not collected in this first part of the study.

A combination of physical activity, which includes weights or resistance training, and a balanced diet with an adequate amount of high-quality protein (e.g. chicken breast, fish, eggs, tofu and other soya products), is essential for good muscle health and function.

However, many seniors don’t embark on strength training programmes and cite difficulty in chewing meats and poultry due to deteriorating teeth, so they avoid eating protein or get little of it in their diets.

Assoc Prof Chew says, “We are unable to comment on the possible reasons for the observed low muscle mass, but from the available literature, there is a measurable decline in muscle mass from the age of 40.

“The decline rate increases by about 8% every 10 years and accelerates after the age of 70 to about 15% every 10 years.

“There are many factors that contribute to this loss in muscle mass, such as changes in hormone and endocrine levels, the loss of connections between the nerves and muscle units with the onset of ageing, acute or chronic illness, and inactivity.


“In addition, those above the age of 65 require more dietary protein in order to stimulate the same amount of muscle protein synthesis as a young person.”

Other factors that may impact elderly diets are:

> The lack of knowledge about good nutrition

> The lack of awareness about the high prevalence of low muscle mass and inadequate levels of micronutrients such as vitamin D

> Poor oral health

> Loss of appetite due to physiological and sensory/taste changes associated with ageing

> Living alone

> Other illnesses

> Use of multiple medications

Get some sunshine

As for the lack of vitamin D, it is apparently common in older adults.

“The results from our study are consistent with previous studies performed in Asia.

“Therefore, while the finding is not unexpected, it still poses a cause for concern.

“Vitamin D is produced in the body naturally when the skin is exposed to sunlight.

“It is also found in dietary sources such as dairy products, oily fish, eggs and mushrooms.

“As such, it is likely that the vitamin D insufficiency is related to a lack of exposure to sunlight and/or insufficient intake of vitamin D-rich food sources,” explains Assoc Prof Chew.

To overcome this deficiency, one method is to get 15 minutes of exposure to outdoor sunlight daily.

He asserts, “It is vital for the activity to take place outdoors, as the component of sunlight that stimulates the production of vitamin D in the human skin does not penetrate glass windows very well.

“However, be mindful of direct overexposure to sunlight, which may result in skin damage and other health complications.”

The Shield study compares to a similar European ageing study that was carried out in Berlin, Germany, where the prevalence of sarcopenia was 24.3%.

“Many factors can affect the results, such as the characteristics of the study participants, methods used to measure muscle mass and cut-off criteria used to define low muscle mass, and participants’ nutritional status.

“The study conducted in Europe included generally healthy community-dwelling older adults who may have had normal nutritional status or were at risk of malnutrition, which is a risk factor for low muscle mass.

“Therefore, the true prevalence of low muscle mass in the general population aged 65 years and above in Singapore is likely going to be higher than the prevalence observed in our study, as they would include individuals who are at risk of malnutrition,” says study co-investigator and Abbott Scientific & Medical Affairs divisional vice-president Dr Low Yen Ling.


While no similar studies have been carried out in Malaysia, it is believed that our elderly could also be having low muscle mass.

Statistics from the Global Burden Disease Study 2010 shows that the lifespan of Singaporean men is 78.8 years, and for women, 83.3 years. So, even with lower muscle mass, women are living longer.

Dr Low reflects: “Biological, behavioural, and environmental factors can all contribute to this topic.

“One possible explanation is that men smoke more often than women.

“Some evidence also suggests that although both men and women are living longer as the burden of infectious diseases falls, such reduction may disproportionally benefit women.

“This is an ongoing effort and researchers are still studying how all these potential factors influence life expectancy and ways to improve longevity.

“What we know is that scientific evidence has shown that low muscle mass is associated with negative outcomes such as higher risk of functional impairment, fractures, complications, and even mortality.”

Less muscles, poorer immunity

Skeletal muscle accounts for about 40% of total body weight and contains at least half of all body proteins.

Data suggests that loss of muscle mass is associated with compromised immunity and infections.

Research in older adults has shown increased markers of inflammation associated with low muscle mass and muscle function.

Immunity is affected if an older adult loses more than 10% of their lean body mass, while a decrease of more than 30% can make them susceptible to pneumonia.

This is probably because muscles produce and release compounds that play an important role in the proliferation, activation and distribution of certain immune cells.

Assoc Prof Chew says, “Hospitalised patients with pneumonia may have poor outcomes, and this is often associated with very low muscle mass and poor nutrition – two factors that are also linked to a weakened immune system.

This is because muscles are a natural reservoir of amino acids, which are required for proper functioning of the immune system.

“Decreased muscle mass, together with the associated loss of physical strength and function, can lead to an impaired recovery from critical illness.

“Infection in an individual with deficient muscle mass causes further inflammation in the body, which can cause further loss of muscle mass and impairment of the immune system, resulting in a vicious cycle that may ultimately result in poor health outcomes.”

To help preserve muscles, Dr Low provides these tips:

> Engage in regular exercise

Aim for at least 150 minutes of moderateintensity exercise a week, and include resistance training to maintain muscles and strength.

> Eat enough protein

Incorporate chicken, seafood, eggs, beans or dairy into your diet, and aim for about 20-30g per meal.

Adults 65 years and above may need up to 50% more protein than younger adults.

To further amp up protein intake, snack on proteins between meals or supplement your diet if needed with protein powders or shakes.

> Follow a balanced diet


Choose a balanced diet full of vegetables, fruits, whole grains, proteins, healthy fats, and key vitamins and minerals like calcium and vitamin D.

> Consider HMB (beta-hydroxy-betamethylbutyrate)

HMB is a metabolite of the essential amino acid leucine and a naturally-occurring compound that has been shown to preserve muscle mass in healthy older adults when taken as a supplement.

While HMB is naturally found in very small amounts in foods such as avocados, grapefruit and catfish, it’s hard to get enough from food sources alone to achieve the desired health benefits.

Having healthy muscles is critical to ensure that the elderly can continue to retain their mobility, strength, energy levels and independence as they age – the Shield study reinforces that.

There is also a correlation between skeletal muscle and bone health – healthy muscles link to healthy bones, but strong bones do not necessarily mean that the muscles are strong.

Dr Low suggests: “It is important to perform early screening to identify those who have low muscle mass, so that appropriate interventions can be implemented.

“Muscle health can be determined by using a handheld dynamometer (to test hand grip), measuring calf circumference or measuring muscle mass using the bioelectrical impedance analysis (BIA).”

The second phase 2 of the Shield study, to be completed this year, will involve 800 elderly participants at risk of being malnourished, who will be placed on oral nutritional supplements.


The aim is to find out how the supplement will affect their nutritional status, and their rates of hospital admission and re-admission.

The signs of muscle loss


Maintaining muscles during menopause

NEW European research has found that keeping physically active during menopause could help women maintain muscle mass.

 Keeping active during menopause can help maintain a woman’s muscle mass, which is important to staying active and independent.—AFP

Carried out by researchers at the University of Jyväskylä, Finland, the new study looked at 234 women aged 47 to 55, who were followed from perimenopause to early postmenopause, which is the stage after menopause when menstruation has permanently stopped.

The women had their muscle mass measured and hormone levels tested in the perimenopausal state and right after entering postmenopause.

The women were also asked to self-report their physical activity levels and wear an accelerometer for seven days, which is a wearable device that records movement.

The findings, published in the Journal of Clinical Medicine, showed that the average duration of menopausal transition was one-and-ahalf years, although the researchers note that the time it takes to go through menopause is unique for each woman.

For some of the women in the study, it took less than six months, and for others, it took more than three years.

The researchers also found that during this time, the women experienced significant decreases in various measures of muscle mass, with an average of a 1% decrease in muscle mass.

However, women who were more active during the menopausal transition had higher muscle mass before and after menopause, compared to the less active women.

The researchers say this highlights the importance of keeping active during the transition from perimenopause to postmenopause, when the production of oestrogen stops and leads to a decline in muscle mass.

“We already knew that oestrogen has a role in the regulation of muscle properties,” says doctoral student Hanna-Kaarina Juppi.

“By following the hormonal status, measuring many aspects of muscles, and by taking into consideration the simultaneous chronological ageing of women going through menopausal transition, we were able to show that the decrease of muscle mass takes place already in early postmenopause.”

She adds: “The observed change does not seem like much, but what is meaningful is that the decline happens in a short period of time and can have an impact on metabolism, as muscles are important regulators of whole-body metabolism.” – AFP Relaxnews

 Read more:

Fitness tips for menopause: Why fitness counts - Mayo Clinic

 

Taking Care Of Your Gut Is Key To Stronger Immunity | The Star

Covid-19 is turning out to be a disease with many faces as it can present with may different symptoms and signs.

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SHOULDER IMPINGEMENT: 8 Exercises and Strategies to Treat it For Good


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Physiotherapy for stroke patients is not just about exercises and movement, but also incorporates technology such as functional electrical stimulation and virtual reality. — Photos: SUNWAY MEDICAL CENTRE VELOCITY

 

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Weights and protein: Are protein supplements really the whey to go?


Protein shakes have divided nations! Some will be critical of the singlet toting gym junky’s protein shaker and others will feel inspired to shake themselves. So should you protein shake?

To shake or not to shake?

One quality scientific review, found protein supplementation with resistance training to increase muscle mass more than resistance training alone. Additionally, in conjunction with a healthy diet protein supplementation can aid in fat loss (1). A further review study found protein ingestion with resistance training to increase muscle mass, strength, explosive power and power during endurance based tasks more than resistance training alone (2). This tells us you should get shaking!


What, when, how to shake:

If it is an entire protein supplement you are consuming such as whey powder, then consuming the product within 30 minutes post workout appears to offer maximal strength and muscle mass benefits (3). Consuming protein after a workout becomes even more effective when it is consumed with a high GI carbohydrate like glucose or maltodextrin. Try adding a spoonful of honey to your shake or buy maltodextrin powder and add a sprinkle.

Amino acids are the building blocks of proteins and one such amino acid is Leucine. It appears that protein supplements containing 3-4g per dose of leucine most optimise the amount of protein effectively used (synthesised) by the body. Consuming any normal whey protein should achieve this.

Alternatively, If you consume an isolated amino acid supplement (more expensive), you’re best taking this pre-workout. Although these are more expensive than protein supplements and confer no further benefit (3).


Is it healthful?