Realistic Resolutions

Realistic Resolutions

By :Dr Madan M Vasandani

The minute we step into December, it is natural for all of us to think ofresolutions for the New Year. Every human being has a desire to become better, to ridthe past that they want to forget and to embrace a future of their dreams. It is butnatural to want to improve our state of being.
The problem with resolutions is that sometimes we aim too high and we do not achieve our goals of the year. The old adage “Aim for the sky and you might reach the ceiling” should still ring in your ears. In terms of health, this adage is very valid as nowadays we need to always be in pristine health in order to do our daily activities.

Here are some health resolutions I think need to be on your resolution list:

1. Get Vaccinated - Vaccines prevent everything from the flu to cervical cancer. 

Ladies, did you know that a vaccine to prevent Cervical Cancer exists? If you know and you haven’t got the vaccine it is time to get it. This vaccine is for females between the ages of 12 to 25 years. Research proves that this vaccine prevents cervical cancer up to 98%. So what are you waiting for? Get the vaccine and be protected. 

Even if you aren't a candidate for the cervical cancer vaccine, in this fast paced life, nobody has the time to be down with the flu. The 2011-2012 flu vaccine is out. Get vaccinated to stay productive.

2. Get Moving – In everything that you do, make sure you move your body. 

One of the most common New Year’s resolutions is “Exercise to lose weight”. Admit it, you are planning to put that in your list. The Merriam- Webster dictionary defines exercise as “bodily exertion for the sake of developing and maintaining physical fitness”. I do not see the word “gymnasium” in that definition. I have many friends who have signed up for a gym membership but never go. If you are one of those people who just doesn’t have the time to stop by at the gym and run on the treadmill then you should follow these simple but effective rules

a. Walk – walk all the time. In your office when you are thinking; to the restaurant; to the coffee shop; to your office... Just walk.

I was in Singapore a couple of months ago and I did not notice a single obese person. My opinion is that Singaporeans walk a lot, so Jakartans – start walking.

b. Cycle – When was the last time you took that bicycle that your mom and dad bought for you for your 17th birthday? I know what you must be thinking – “There is no space to cycle in Jakarta”. There is always space on a Sunday or even on a Saturday. Remember if there is a will there is always a way

c. Dance – Husbands it is time to take your wife dancing. Don’t just go out for dinner. Plan a dance night at least once a month. Not only does it help you burn calories but it also re-ignites your romantic fire. The only way to lose weight and maintain it is if you burn calories constantly and the only way to sustain this is by performing activities that you enjoy and is natural for you. So, find out what you like to do and do it. If you do something without burden, I am

sure you will be more successful at it

3. Get your diet right - One of Hippocrates's famous quotes “Let food be thy medicine” is the least understood and underused quotes in the world of medicine.
As a doctor when I prescribe a medicine, I ensure that the medicine is the correct one for the condition and I ensure the dose is correct for the condition and I also ensure that the medicine does not lead to any danger. You should treat food the same way. Remember “You are what you eat”. Eat the right food at the right amount and ensure the food you are eating does not lead to unwanted consequences in the future. Here is a simple formula that all should follow to stay healthy – Decrease carbohydrates by 50% and increase vegetables, fruits and protein consumption by 50%. This will balance out your calorie intake and it will help you stay full for longer periods of time

4. Get a Medical Check up done – If you are 40 years and above it is time for you to get a Medical Check Up. 

Going for a Medical Check Up is like sending your car for a routine service. Our body goes through a lot of challenges and everyday and it is bound to break down. Even the best of cars break down. Murphy’s law says “if something can go wrong, it will go wrong”. This is valid for our bodies as well. Get a Medical Check Up done, and find out which areas of your health needs to be tuned

I hope these resolutions will help you to have an awesome 2012. Always think prevention. As much as you can Prevent Disease and Also Prevent Complications. Stay healthy. Call Centrepoint Healthcare for an appointment at 5706208. Have a Happy New Year.

Fall Proof Yourself

Fall proof yourself

By:

Dr Madan M Vasandani

            Do you remember the time when you last fell or almost fell down? If you are 65 and older and you are one of those people who has had many close shaves with the Earth then this article is for you. The risk of falls and resulting serious injury increases with age, but falls are not an unavoidable consequence of aging. Did you know that if you have a history of a fall, you have two to sixfold increased risk of a future fall? Non-injurious falls are a harbinger of potentially life threatening events, and an opportunity for physicians to intervene 

            There are certain risk factors that could contribute to a fall. These risk factors include advancing age, female sex, past history of stroke, heart attack, fracture or fall. You cannot change these risk factors. What you can do to prevent yourself from falling is modify these following risk factors

1. Medicine – If you are taking medications – psycotropics, antihypertensives or diuretics – you are increasing your chances of falling. Ensure that you visit your physician to review the necessity of these medications.
2. Your health – Diabetes Mellitus, Dehydration, Vertigo and Parkinson Disease are some of the health reason which might lead to a fall. These health issues should be properly managed. If you have been having episodes of light headedness or you just had a recent ‘slip’, do not wait too long before these symptoms results in a fall and a serious injury as a consequence
3. Your Muscles – If you are 65 do this following test - (you need to time yourself for this.) Get up from your seat and walk a distance of 3 metres (10 feet) and back. Do this as fast as you can. If you are 60-69 years of age you should be able to complete this walk in 9 seconds; a person 70 – 79 years in 10.2 seconds; and a person 80 – 99 years in 12.7 seconds. Slower times warrant further assessment. If you have unsteadiness or you are not able to get out of the chair without the use of your arms, this suggests that you have muscles weakness and you need to be assessed
4. Your heart – A non-rhythmic heart results in light-headedness and may result in a fall.
5. Your Eyes – When was the last time you got your glasses and/or prescription checked? If you are wearing bifocals, your chance of a fall increases.
6. Your Environment – Your house can be the most comfortable place on earth but if you are 60 years old and above it can also be the most dangerous. Here are a few tips to fall-proof your house:

a.   Remove rugs, or use double-sided tape 

    or non-slip backing so rugs will not move.

b.    Remove clutter, including cords or wires, from walkways.

c.    Turn on lights in hallways and stairways.

d.    Be sure that handrails are attached well on both 
      sides of all stairways.

e.    Use a non-slip rubber mat in the bathtub.

f.     Install handrails in the bathtub and near 
     the toilet.

Remember, always think prevention. Prevention goes beyond Heart Attacks, Stroke, Cancer and Kidney disease. It includes prevention of fractures by fall-proofing yourself and your environment. Remember, if you’ve just had a near miss, it may be time you get yourself checked before it leads to a serious injury.

Whine or Wine

Whine or Wine

By: Dr Madan Vasandani

            Accept it, we are all whiners. Jakarta is such a city that causes us to whine all day long. The traffic, the food, the people and many more is the perfect concoction resulting in an everyday “thorn in the flesh” situation. It is human nature to complain of just about everything under the sky. Being healthy is defined as state of complete physical, mental, and social well-being and not merely the absence of disease or infirmity. Whining causes a lot of mental stress and this can lead to various ailments.

1. Talking your problems to death can make you feel even worse – Voicing out your frustration is a natural way of dealing with them. Most of us don’t just stop at voicing it out. We go beyond and start a session with our friends and blow it out of proportion. A recent study found that people who vented to each other about their problems were likely to develop anxiety and depression. There is a definite belief in our culture that talking about our problems makes you feel better. That’s true in moderation; it only becomes risky when it becomes excessive
2. When you complain, you not only create more negativity for those around you, but you also reinforce negative thought patterns for yourself. Negativity breeds negativity. Research for the Mayo clinic finds that negative thinking can contribute to: Decreased life span, higher levels of stress, decreased resistance to common cold, increased risk of death from cardiovascular disease and lower psychological and physical well-being.
3. Complaining or whining results in heightened levels of negative emotions which results in increased acid production and decreased mucus production in your stomach which results in a condition called Gastritis. Studies have found that those people who chronically complain develops gastritis 1.6 times more that those people who rarely complains
4. The heart and Brains – During periods of heightened emotions a persons blood vessels narrows. This can result in a Heart attack or a stroke in those people who already have a blockage in their arteries. Chronic complaining which could result in anxiety results in  permanent narrowing of the arteries because of increased production of stress hormones
5. A study conducted by researchers in John Hopkins University in Washington D.C. found out that cancer cells can grow rapidly in bad emotions. The study said that cancer cells grow tremendously in an acidic environment. Anger, hatred, unforgiving, and other bad emotions actually set up the human body in this kind of acidic environment.

A few useful tips to decrease complaining or whining are

1. Decrease spending time with people who constantly complain

2. Focus on solutions and not problems

3. Go for a Holiday

4. Have a couple of glasses of wine – Besides improving heart health, the health benefits of drinking wine extends to mental health. It effectively combats anxiety and boosts moods. As a result of removing these negative emotions, stress, a factor in aging, is reduced

      Jakarta is a vibrant and dynamic city filled with many positives and negatives. Sometimes there seems to be no solution to the problem. Whining results in mental exhaustion and also many diseases. Learn to cope up with the situation you are in without complaining. If you have any health concerns visit us at Centrepoint Healthcare. For appointment call 021 570 6208

Vanishing Thoughts

Vanishing Thoughts

By:

Dr Madan M Vasandani

           

Is your memory fading away? You cannot remember a number of things – names, phone numbers, birthdays and address or maybe you forgot what you were going to say. Is forgetfulness becoming a part of your routine? Are you known to be absent minded? All this can be normal depending upon your age. The problem is differentiating memory loss that is normal and those that is abnormal.

            Memory loss is part of aging. But there is another group of memory loss that can be pathological. Pathological memory loss is part of a condition called Alzheimer’s disease. Alzheimer’s disease is the most common form of dementia, a group of disorders that impairs mental functioning. (Dementia literally means loss of mentation, or thinking.) At the moment, Alzheimer’s is progressive and irreversible. Abnormal changes in the brain worsen over time, eventually interfering with many aspects of brain function. Memory loss is one of the earliest symptoms, along with a gradual decline of other intellectual and thinking abilities, called cognitive functions, and changes in personality or behavior.

Here are some of the symptoms of Alzheimer’s disease:

1. Memory loss: Forgetting recently learned information is one of the most common early signs of dementia. A person begins to forget more often and is unable to recall the information later.

What’s normal? Forgetting names or appointments occasionally.

2. Difficulty performing familiar tasks: People with dementia often find it hard to plan or complete everyday tasks. Individuals may lose track of the steps involved in preparing a meal, placing a telephone call or playing a game.
What’s normal? Occasionally forgetting why you came into a room or what you planned to say.

3. Problems with language: People with Alzheimer’s disease often forget simple words or substitute unusual words, making their speech or writing hard to understand. They may be unable to find the toothbrush, for example, and instead ask for “the thing for my mouth.”
What’s normal? Forgetting names or appointments occasionally.

4. Disorientation to time and place: People with Alzheimer’s disease can become lost in their own neighborhood, forget where they are and how they got there, and not know how to get home.
What’s normal? Forgetting the day of the week or where you were going.

5. Poor or decreased judgment: Those with Alzheimer’s may dress inappropriately, wearing several layers on a warm day or little clothing in the cold. The may show poor judgment, like giving away large sums of money to telemarketers.
What’s normal? Making a questionable or debatable decision from time to time.

6. Problems with abstract thinking: Someone with Alzheimer’s disease may have unusual difficulty performing complex mental tasks, like forgetting what numbers are for and how they should be used.
What’s normal? Finding it challenging to balance a checkbook.

7. Misplacing things: A person with Alzheimer’s disease may put things in unusual places: an iron in the freezer a wristwatch in the sugar bowl.
What’s normal? Misplacing keys or wallet temporarily.

8. Change in mood or behavior: Someone with Alzheimer’s disease may show rapid mood swings—from calm to tears to anger—for no apparent reason.
What’s normal? Occasionally feeling sad or moody.

9. Changes in personality: The personalities of people with dementia can change dramatically. They may become extremely confused, suspicious, fearful or dependent on a family member.
What’s normal? People’s personalities do change somewhat with age.

10. Loss of initiative: A person with Alzheimer’s disease may become very passive, sitting in front of the TV for hours, sleeping more than usual or not wanting to do usual activities.
What’s normal? Sometimes feeling weary of work or social obligations.

            If you feel that your memory loss is abnormal, please consult a doctor. Remember if Alzheimer’s disease is detected early, its progress can be minimized by using appropriate medications. Do not take your memory loss lightly.

The Jakarta Belly Syndrome

The Jakarta Belly Syndrome

By:

Dr Madan M Vasandani

           

            A few days ago, as I was in the clinic practicing like usual, a patient of mine – Priti – walked in and she said “I think I have Jakarta Belly Syndrome” It took me a while before I broke into laughter realizing what she meant. Jakarta Belly syndrome is a syndrome where an expat “suddenly” develops a bout of vomiting or diarrhea accompanied with excruciating crampy abdominal pain and not forgetting the occasional bouts of passing excessive gas. In other words it is an infection of the Digestive system.

            Many expats just arriving find themselves in a state of shock. The horrendous traffic together with the problem of adjusting can lead to anxiety, depression or next to insanity. Not forgetting the fact that their intestines are not adapted to the food in Jakarta. Although the culinary experience in Jakarta can be heavenly, its hygiene is not always guaranteed. The Jakarta Belly syndrome can be caused by a number of organisms and its toxins. Most often it is due to a viral infection or a toxin induced infection. The next common cause is bacteria and the least most common cause is parasite like Amoeba or worms. Here are some tips to prevent yourself from getting Jakarta Belly syndrome

1. Ensure that you wash your hand before a meal à Jakarta is a place where everybody is very courteous. Shaking of hands and hugging are common gestures of courtesy. Remember the most important route of transmission of organism is the Feaco-Oral route. Ensure that you wash your hand with an antiseptic soap.
2. Say No if you are not sure – Everyone who complains of diarrhea or vomiting can pinpoint to the offending food and all of them knew they shouldn’t have eaten the food. If you are suspicious of a particular item, however delicious it is, its better that you put it aside and choose a more hygienic one.
3. Guard your house – A study in America has shown that the most common source of infection is within the house. The refrigerator in your house is the melting pot of the food that you eat. Ensure that your refrigerator is clean. Remove all expired products and meat. Ensure that no liquid from the top shelf is dripping to the shelves below.
4. Say no to road side food – Eating road side food is a common practice. Remember as expats your tummy is not accustomed to the bacteria that may be present in these foods. Always eat food that is steaming hot. Do not even think of putting anything in your mouth if it is at room temperature.
5. Vegetables – Buy your vegetables from a reliable source and make sure you wash it properly before cooking it or putting it in your salad.

Follow these few simple tips to decrease your chance to get the Jakarta Belly syndrome. Jakarta is a difficult place as it is. It would be a more difficult place if you are stuck in traffic and you are struck by the Jakarta Belly Syndrome. If you have any health concerns please visit us at Centrepoint Healthcare. For appointment call 021 570 6208.

Stress with a Capital 'S'

Stress with a Capital ‘S’

By:

Dr Madan M Vasandani

 

Jakarta, Jakarta, oh my Jakarta. Thou hath given me so much stress. Sometimes we wonder how much more we can take of this utter confusion. Everyday we are faced with situations or people that are a more like a knife instead of thorn in our flesh. Running the rat race takes us to higher heights but it has its consequences. The Stresses that we go through everyday has definitely affected our health. Identifying the problem is usually the first step into a solution. Here are some of the common causes of stress in this wonderful city of ours:

1. The Traffic: If you work from 9 am to 5 pm, I am sure you get your fair share or maybe even more of traffic. People are spending more and more time in the car and less and less time at home. I have actually seen people pulling their hair while driving and at times in the midst of the noise I hear a faint cry coming out of the car beside me. It is a sad fact that Jakarta traffic is beyond reality. All of us have an opinion of the reasons of the traffic and what the government should or should not do. We are all confused why we are stuck in this lane when there is an absolutely empty (busway) lane beside us. People, our frustration will not get us to our destination any faster so might as well enjoy your time while in traffic. Get a book and allow your driver to fight his way in traffic. A good way to get our mind of the traffic is good music or a good movie could be a stress buster in times of crazy traffic.
2. Communication: If you are a veteran expat in Jakarta you would have realized that not everybody speaks English. Even those who claim to speak English don’t really understand what you try to say sometimes. How many times have you got the Chicken when you actually ordered the fish? Realize that English is not the first language here and be more patient with the people when you are instructing them to do something. It saves you an emotional exhaustion and also a lot of time
3. No Maids – The lebaran season just passed and many of you are still left ‘maidless’. You are constantly asking the question “Where are all the maids?” It is amazing how most of us can live without help in our home country but when we are in Jakarta we cannot do without maids. In Jakarta all of us including me are pampered by the services of our maids. We are used to people cleaning our mess, washing our laundry, driving us around or even walking our dogs. When suddenly all this luxury disappears we are left in a state of shock. The way to get around this source of stress is get used to doing things on your own. You will find that it’s difficult initially but once you get the hang of doing things, life becomes easier. Maids will always come and go but life still goes on.
4. Financial issues – I have heard from many of my patients that Jakarta is not the easiest place to set up a business. The beurocracy and disorganization of the system here is similar to the traffic situation. Everything takes a very long time but you ultimately reach your goal. So instead of pulling your hair while waiting for things to happen, sit down, relax and maybe have a nice cold lager to sooth your burning emotion.   
5. Family issues – If you are new here and you left your family behind, I can imagine how homesick you can be. This can lead to a disorder called adaptation disorder which is caused by many factors and one of them is missing your previous environment. If you are one of these guys, its time that you get off that chair and hang out with your friends. If you do not have friends, your colleagues are a good substitute. You never know they might turn out becoming your friends. If you are here with your family and everybody is not happy, then maybe it is time for a holiday. Indonesia is a beautiful country and we are blessed with a beautiful island called Bali which is only a 1 hour plane ride away.

And finally

6. Health – Lets face it, Indonesia is not the best place to be sick. The tropical disease that is lurking at the corner and the lack of Pristine Quality health services are some of the reasons why many are concerned when they are told to move to Indonesia. Centrepoint Healthcare is located in Midplaza 1 at Sudirman and we ensure that you get the quality of health service you deserve. Our doctors and nurses are here to help you get back to good health. So do not be stressed if you get sick in Jakarta

Jakarta is a difficult place as it is. Do not allow the mess get to you and stress you beyond the normal. For every problem including your health there is solution. Allowing this problem to stress you out will only cause the problem to become bigger, so lets follow Bobby Mcferrins suggestion “In every life we have some trouble, when you worry (stress) you make it double, Don’t worry be happy”

Slumber Away Towards Good Health

Slumber Away Towards Good Health

           

Jakarta is fast becoming a metropolitan city. Economy is at its peak. The hustle and bustle of people can be seen and heard on the street. Due to the increase in demands, days are becoming longer and nights are becoming shorter. The cliché – you should sleep for 8 hours or more- is becoming more and more of a fairytale. On an average an Indonesian adult sleeps 6 hours or less per day. Sleep deprivation is very deleterious to our health. It has been linked to a number of health conditions including cancer.

           

What is sleep? Why is it so important?

Sleep is a dynamic activity. Until the 1950s, most people thought of sleep as a passive, dormant part of our daily lives. We now know that our brains are very active during sleep. Moreover, sleep affects our daily functioning and our physical and mental health in many ways that we are just beginning to understand. During sleep we pass through 5 stages: Stage 1-4 and REM sleep (Rapid Eye Movement).

1. We all know that when we get a good sleep, we feel refreshed. Our day is rosier, our body seems to move faster and solutions to problems are derived faster. The reasons for these are as follows: 1. Sleep Improves our immune system à A study on rats have proved that, rats that are deprived of sleep have a shorter life span. These rats also tend to have a lower body temperature and they also develop sores on their tail and paws. All this is because of lowered immunity.
2. Sleep is necessary for our nervous system to work properly àSome experts believe sleep gives neurons used while we are awake a chance to shut down and repair themselves. Without sleep, neurons may become so depleted in energy or so polluted with byproducts of normal cellular activities that they begin to malfunction. This will result in drowsiness and unable to concentrate the next day. It also leads to impaired memory and physical performance and reduced ability to carry out math calculations. If sleep deprivation continues, hallucinations and mood swings may develop.
3.  Deep sleep coincides with the release of growth hormone in children and young adults. Many of the body's cells also show increased production and reduced breakdown of proteins during deep sleep. Since proteins are the building blocks needed for cell growth and for repair of damage from factors like stress and ultraviolet rays, deep sleep may truly be "beauty sleep." Activity in parts of the brain that control emotions, decision-making processes, and social interactions is drastically reduced during deep sleep, suggesting that this type of sleep may help people maintain optimal emotional and social functioning while they are awake.

How much Sleep do we need?

The amount of sleep each person needs depends on many factors, including age. Infants generally require about 16 hours a day, while teenagers need about 9 hours on average. For most adults, 7 to 8 hours a night appears to be the best amount of sleep, although some people may need as few as 5 hours or as many as 10 hours of sleep each day. Experts say that if you feel drowsy during the day, even during boring activities, you haven't had enough sleep. If you routinely fall asleep within 5 minutes of lying down, you probably have severe sleep deprivation, possibly even a sleep disorder. Microsleeps, or very brief episodes of sleep in an otherwise awake person, are another mark of sleep deprivation. In many cases, people are not aware that they are experiencing microsleeps.

Sleep Deprivation is DANGEROUS.

• Sleep Deprived people perform tasks worse than those who are intoxicated.
• Driver fatigue is responsible for most motor vehicle accidents. Since drowsiness is the brains last step before falling asleep, driving while drowsy can- and often does- lead to disaster.
• Irritability is probably the first visible side effect of lack of sleep. It is normal for someone who hasn't slept well at night to be irritable the next day.
• Memory loss and hallucination are due to lack of sleep
• A person with sleep deprivation is much more susceptible to having Diabetes type II as compared to someone who gets the required amount of sleep
• Lack of sleep suppresses the growth hormones and lead to higher levels of reaction to stress, urges for sex, immune system, moods, etc. This means that the individual starts loosing “self control”
• Lack of sleep impairs the healing abilities of our body
• Sleep deprivation affects the immune system, hence making it tougher to fight away disease
• Lack of sleep causes impairment of abilities. This is what makes you clumsy
• Lack of sleep is also linked to one of the factors resulting in obesity
• Memory loss and hallucinations are also acute lack of sleep side effects.

Do you deprive yourself of sleep or sleeping is a problem?

            In my opinion, there are 2 main reasons why some people have sleep deprivation. The first reason is self inflicted. The second reason is that they have a sleeping disorder or a psychiatric illness like depression, schizophrenia or other mental disorders. Sleeping problems are common in many other disorders as well, including Alzheimer's disease, stroke, cancer, and head injury.

            I am sure most of you fall into the first category – self inflicted. If you have consciously made an effort to sleep and you cannot fall asleep or if you wake up tired after more than 8 hours of rest then you probably have a sleeping disorder. Some of the sleeping disorders are

1. Insomnia: Insomnia is present when all three of the following criteria are met:

- A complaint of difficulty initiating sleep, difficulty maintaining sleep, or waking up too early. Alternatively, sleep that is chronically nonrestorative or poor in quality

- The above sleep difficulty occurs despite adequate opportunity and circumstances for sleep

- The impaired sleep produces deficits in daytime function.

2 Obstructive Sleep Apnea

            Sleep apnea is a disorder of interrupted breathing during sleep. It usually occurs in association with fat buildup or loss of muscle tone with aging. It is usually associated with loud snoring (though not everyone who snores has this disorder) The person may snort or gasp, then resume snoring. This cycle may be repeated hundreds of times a night. The frequent awakenings that sleep apnea patients experience leave them continually sleepy and may lead to personality changes such as irritability or depression. Sleep apnea also deprives the person of oxygen, which can lead to morning headaches, a loss of interest in sex, or a decline in mental functioning. It also is linked to high blood pressure, irregular heartbeats, and an increased risk of heart attacks and stroke. Patients with severe, untreated sleep apnea are two to three times more likely to have automobile accidents than the general population. In some high-risk individuals, sleep apnea may even lead to sudden death from respiratory arrest during sleep.

            Patients with the typical features of sleep apnea, such as loud snoring, obesity, and excessive daytime sleepiness, should be referred to a specialized sleep center that can perform a test called polysomnography. This test records the patient's brain waves, heartbeat, and breathing during an entire night. If sleep apnea is diagnosed, several treatments are available. Mild sleep apnea frequently can be overcome through weight loss or by preventing the person from sleeping on his or her back. Other people may need special devices or surgery to correct the obstruction.

Tips for a Good Night's Sleep:

Adapted from "When You Can't Sleep: The ABCs of ZZZs," by the National Sleep Foundation.

• Set a schedule: Go to bed at a set time each night and get up at the same time each morning. Disrupting this schedule may lead to insomnia. "Sleeping in" on weekends also makes it harder to wake up early on Monday morning because it re-sets your sleep cycles for a later awakening.
• Exercise: Try to exercise 20 to 30 minutes a day. Daily exercise often helps people sleep, although a workout soon before bedtime may interfere with sleep. For maximum benefit, try to get your exercise about 5 to 6 hours before going to bed.
• Avoid caffeine, nicotine, and alcohol: Avoid drinks that contain caffeine, which acts as a stimulant and keeps people awake. Sources of caffeine include coffee, chocolate, soft drinks, non-herbal teas, diet drugs, and some pain relievers. Smokers tend to sleep very lightly and often wake up in the early morning due to nicotine withdrawal. Alcohol robs people of deep sleep and REM sleep and keeps them in the lighter stages of sleep.
• Relax before bed: A warm bath, reading, or another relaxing routine can make it easier to fall sleep. You can train yourself to associate certain restful activities with sleep and make them part of your bedtime ritual.
• Sleep until sunlight: If possible, wake up with the sun, or use very bright lights in the morning. Sunlight helps the body's internal biological clock reset itself each day. Sleep experts recommend exposure to an hour of morning sunlight for people having problems falling asleep.
• Don't lie in bed awake: If you can't get to sleep, don't just lie in bed. Do something else, like reading, watching television, or listening to music, until you feel tired. The anxiety of being unable to fall asleep can actually contribute to insomnia.
• Control your room temperature: Maintain a comfortable temperature in the bedroom. Extreme temperatures may disrupt sleep or prevent you from falling asleep.
• See a doctor if your sleeping problem continues: If you have trouble falling asleep night after night, or if you always feel tired the next day, then you may have a sleep disorder and should see a physician. Your primary care physician may be able to help you; if not, you can probably find a sleep specialist at a major hospital near you. Most sleep disorders can be treated effectively, so you can finally get that good night's sleep you need.

Preventive Medicine

Preventive medicine – The medicine of the future

By:

Dr Madan M Vasandani

Centrepoint Healthcare

            I am sure many of you have friends who have cancer or someone who has had a heart attack. Many times such conditions are diagnosed when it is too late. The phrase “If only I knew earlier” still echoes in our life even till today. In my experience as a physician I come across individuals from different cultural and educational background. Many of them know that majority of diseases are preventable but the golden question is - Are they walking the talk or is it just plain old talk? Did you know that the number of angiogram and stent insertion in America and Europe have increased by 20 percent in the past 5 years. This is a sad fact because in spite of the multitude of information available on the World Wide Web regarding preventive measure, the incidence of heart attack is still on the rise. This just proves that changing a person’s way of living is harder than it seems. It all boils down to the choices a person makes regarding his/her health. You should be making the right choice to improve your health before it tips to the wrong side of the fence.

            “You are what you eat” is one of the most famous cliché used till today. It is very true and the cliché stress upon choice. You choose what you put into your mouth. Make the right choice today to eat healthier. It is not difficult to have an apple a day, or a bowl of salad as a side dish instead of fries. Our hunger is like a small kid. It doesn’t know what is right and what is wrong. It is time to put your mind into what you are eating. Eat a balanced diet of vegetables, fruits, meat and carbohydrates. If you are looking at a dish and you know it is not healthy then do not even give it a second thought. Your health is a priority. Being obese is actually a result of many wrong choices a person makes. Tip the scale towards the healthy eating side.

            Exercise burns excess calories, improve cardiac health and yes believe it or not to prevent cancer. The simplest and yet the most neglected type of exercise anybody, except a baby, can do is walking. Walk to your favorite restaurant, walk after a meal, walk up the stairs or go for an evening walk with your spouse. We are always looking for the most value for money gym in town. We pay the membership fee and end up not going. If you are a busy Monday to Friday, nine to five (or even more) person, most likely you will not have the energy to go to the gym. Just be active. Play outdoors with your kids, walk the dog, or even wash the car. Whatever activity you do just ensure that it is natural for you. If going to the gym is not natural for you then don’t do it. If you love to bike, then bicycling is your sport and if you love dancing, maybe it is time you join a dance club. Loving what you do ensures its longevity

            Love your body. It is a marvelous creation. Like a car our body is also a machine. Every machine needs to be maintained. When we take our car to the garage, we are actually telling the mechanic “Here is my car, tell me what’s wrong with it and fix it” Most of the time we go to the garage for a regular check up. A check up will tell you what’s wrong with the car and how to fix it. Not only that, it also tells you how to maintain the car so it is efficient. Do not wait for the car to break down. If you hear a weird sound in the car that you never heard before, take it to the garage. We should have the same attitude for our body. Go for a yearly check up to see if there are any leaks or blocks. A medical check up will also give you information regarding prevention of disease. Our body goes through a lot, and if we do not maintain it, the stresses of life will definitely take its toll.

            Murphy’s Law says “If anything can go wrong then it will go wrong” Our body is a marvelous machine. It is faced with so many different situations on a daily basis. Stresses of life, pollution, junk food, the EXTREME traffic and many more affect our body. Do not allow bad decisions to worsen its condition. Take care of it by making the right decision on a daily basis. Remember it is very unlikely that only a single factor is involved in causing a disease. Ensure that you do what you can to improve your health. Think healthy, think…. Prevention.

            If your body breaks down or maybe it is time for a check up visit Centrepoint Healthcare . For an appointment call (6221) 570 6208