My GOUT Experience

Definition of Gout >> a painful form of arthritis, caused by inflammatory reaction to precipitation of excess or 'over production' of uric acid in the blood and tissues, which frequently accumulates at large joints of the big toe, although any joint can be affected. Occurs predominantly in men. Tends to run in families.

Patient profile ..
54 yr old male, married with 1 wife and 4 teenage kids, very active in sports since young, now not as active as before but remain physically active as weekend warrior with weekly power walks and chi kung and monthly trekking or hiking to nearby hills or mountains ..

Oct 7, 2012 - gout 1st attack
Oct 29, 2012 - gout 2nd attack
Apr 26, 2013 - gout 3rd attack

My first gout attack was on .. 7/10/12 (age 53)
Attacked abt zohor time, had morning power walk as usual.
Possible cause >> Unknown (cannot recall any special activity or food intake prior to attack)
Treatment >> Went to Klinik AlHaj, given tabs Colchicine for gout, Papain for anti inflammation and Diclofenac sodium for painkiller.

My second gout attack .. 29/10/12 (age 53)
Possible cause >> Attacked after asar, on AL after eidul adha, took abt 5-6 small slices of Raya Korban meat and liver /hati goreng with ketupat ..

Treatment >> Went to Klinik AzZahrah, got a jab of Voltaren painkiller, not a wise action but have no choice but to take it to reduce unbearable excruciating pain in the joints of my right big toe .. Given tablets Colchicine ( with side effects of diarrhea) n tabs Danzen for anti swelling, Arcoxia painkiller and tabs Allopurinol for gout ..

Took blood test for Uric Acid with readings of 500 mmol/L (normal reading is 180 - 420 mmol/L). Fully recovered after almost 2 weeks, with medications both from hospital and traditional methods (honey, black seeds oil (Habatussauda), pomegranate vinegar, apple cider vinegar) ..

Third gout attack .. 26/4/13 (age 54)
After asar, one day after day pack hiking expedition to Bukit Kutu ..
Treatment >> Went to Klinik AzZahrah, took a jab of Voltaren, a painkiller to release the excruciating pain.. Tablets colchicine and Voltaren .. Uric acid level 440 mmol/L .. Now partially recovered after one week of medication (can walk n perform solat and other normal activities with ease without pain) .. Inflammation still visible after week one ..

Possible cause >> anchovies (ikan bilis) in nasi lemak, ground beans in rempeyek .. Satey with blended ground beans as gravy ..

What i thought of gout before the first attack ?
Gout only attacks 'old people' who are fat, lazy couch potatoes .. But i was wrong ! As gout attacks almost anybody, regardless of age, race, activity level etc

What now for me ?
To AVOID or at least control intake of BEANS and any beans family like peas, soy products, anchovies, seafood and purine rich meats .. Which can cause sudden increase of uric acid level in body .. Also to consume plain water as much as possible on daily basis to promote and assist in better blood circulation and excretion of excess uric acid .. Need more activities to sweat it out ..

My Garden at Teratak Kenali

Everything natural - kayu, batu, tanah ...

Cozy ...

Segar bugar ...

Tersusun kemas & rapi ...

Limau nipis ...

Pandan & pegaga ... tumbuh melata

Walaupun hanya sekangkang kera, namun dengan kreativiti kita boleh mewujudkan satu sudut / suasana yang menarik ...

Coffee corner ...

Cili padi adalah menu kemestian ... boleh dimakan begitu saja ;) - remember Gardenia jingles?

Subur ...

Ala Nusantara gitue ... ;)

Menenangkan ...
Qurrota a'yun - Menyejukkan mata yang memandang ...

Fresh Pudina !

These 2 female cats aren't ours. I guess it belongs to one of our neighbors. Tapi yg best tuh, tiap2 hari (without fail) dari pagi ke petang depa akan datang cari makan & lepak2 kat our cozy garden / backyard ... dibuatnya macam rumah sendiri pulak ;) Masuk maghrib jer hilang. Ntah2 jelmaan malaikat - who knows ?

This is PQ Jr. Teman mainan anak2 ... my wife & kids love playing with these cats. My twins even gave them names ... Berry & PQ Jr (pronounced as Pikiu). Don't ask me how the names come about ;)

LEFT nose Vs RIGHT nose

Have you ever woke up one morning and feeling tired ? Or having a headache from too much work?
Well, I got this article from a friend thru email quite sometime ago, I thought it's worth sharing ...
We all have left and right noses, agree? But are they used for the same purpose - ie. inhale and exhale?

Actually they have specific task. In fact we can feel the difference - by trying breathing from one side of the nose at a time. The right side of our nose represent the sun, left side represent the moon.

When having headache, try to close the right nose with your finger and breathe through your left nose instead. Do this for about 5 minutes, headache will be gone.

If you feel tired, do the opposite, ie. close your left nose and breathe through your right nose. After a while, you will feel your mind is fresh again.

Right side belongs to heat, so it gets hot easily, left side belongs to cold.

Most of the girls breathe with their left nose, so their heart gets cold easily.

Most of the guys breathe with their right nose, that's why they get angry easily.

Do you notice the moment you wake up, which side of your nose breathes faster? Left or right?

If left is faster (stronger), you will feel tired. To overcome this, close your left nose and use your right nose for breathing, you will get refresh quickly.

This techniques can be taught to kids too, but the effect will be better if applied by adults.

Most people when they have headache problem, or not able to study/work, they take medicine, but that is not good.

Why not sit down and close your right nose and breathe with left nose. In less than one week, insyaAllah your headache problem is gone!

This is what I experienced myself, I told others if they’ve headache, can try this way, because this is effective for me. Many people have tried and it works for them as well.

This is a natural breathing therapy, not like medicine, taking for long term will get side effects. So, why not try this out ? After all it’s FOC ;)

My last word : Keep on breathing so that your body can feel very relax... kuang kuang kuang !

SENARAI GUNUNG-GUNUNG DI MALAYSIA

SABAH
Gunung Kinabalu 13,455
Gunung Trusmadi 8,669
Gunung Tambuyukon 8,462

SARAWAK
Gunung Murud 7,946
Gunung Mulu 7,795
Gunung Tama Abu 6,930
Gunung Apd Runan 6,900

PAHANG
Gunung Tahan 7,182 Taman Negara
Gunung Irau 6,924
Gunung Benum 6,914 Jerantut
Gunung Berinchang 6,664
Gunung Tangga 6,609
Gunung Siku 6,284 Cameron Highland
Gunung Beremban 6,041
Gunung Bujang 5,812
Gunung Jasar 5,565 Cameron Highland
Gunung Perdah 5,173 Cameron Highland
Gunung Tapis 4,960 Kuantan Pahang
Gunung Bedong 4,818 Cameron Highland
Gunung Ulu Perus 4,700 Taman Negara
Gunung Bunga Buah 4,690 Genting Highland
Gunung Ulu Bakar(Jerantut) 4,563 Taman Negara
Gunung Diwangsa 4,578 Taman Negara
Gunung Perdis 4,195 Taman Negara
Gunung Panggang Paku 4,155 Cameron Highland
Gunung Irong 3,908
Gunung Kuak Rimau(Grik) 3,712
Gunung Gabis 3,627 Kg. Bkt Koman(Raub)
Gunung Penumpu 3,590 Taman Negara
Gunung Serudum 3,462 Pancing/Kuantan
Gunung Lerek(Maran) 3,441 Kg. K. Sentul
Gunung Senyum 1,594 Felda Bt. 25/Jengka

PERAK
Gunung Korbu 7,162 Ipoh
Gunung Yong Belar 7,156
Gunung Gayong 7,129
Gunung Yong Yap 7,110
Gunung Ulu Sepat(Grik) 7,089
Gunung Batu Putih(Tapah) 6,990 Kuala Woh,
Gunung Berembun 6,817
Gunung Swettenham 6,434
Gunung Liang Timur 6,343 Behrang Ulu/Tg. Malim
Gunung Noring 6,197
Gunung Besar 5,737 Lasah/Sg. Siput Perak
Gunung Chabang 5,612 Simpang Pulai(Kinta)
Gunung Bubu(Manong) 5,437
Gunung Bah Gading 5,318
Gunung Ulu Jerneh(Selama) 5,172
Gunung Ulu Titi Basah(Grik) 5,030
Gunung Lebah 4,992 Perak
Gunung Hijau(Bkt Maxwell) 4,751 Taiping
Gunung Chingkai 4,583 Kg. Jalong/Sg. Siput
Gunung Inas(Grik) 4,400 Kg. Kenering
Gunung Ulu Soh(K. Kangsar) 4,343 Tasek Chenderoh
Gunung Biong 3,997 Kg. Baharu Sauk,Batu Kurau
Gunung Bokbak 3,934

SELANGOR
Gunung Semangkuk 5,984
Gunung Ulu Kali 5,814 Ulu Yam Baru
Gunung Rajah 5,526 Kuala Kubu Baharu
Gunung Nuang 4,898 Pangsoon/Ulu Langat
Gunung Besar Hantu 4,794 Bkt. Lolo/Ulu Langat
Gunung Ulu Bakau 4,421

KELANTAN
Gunung Noring East 6,106
Gunung Basor 6,038
Gunung Rabong 5,047 Gua Musang
Gunung Stong 4,664 Kuala Krai
Gunung Berangkat 4,254 Perhentian Bertam Baharu


KEDAH
Bkt Lata Papalang 4,152 Kg. Tg. Pari(Baling)
Gunung Jerai(Gurun) 3,992 Kuala Muda
Gunung Kubang Badak 3,650 Kg. Surau Baling
Gunung Raya 2,890 Pulau Langkawi
Gunung Perak 2,836

JOHOR
Gunung Ledang(Segamat) 4,187 Asahan/Sagil/Tangkak
Gunung Besar 3,398
Gunung Belumut 3,313 Kg. Kahang/Kluang
Gunung Bekok 3,126
Gunung Pulai(Pulai) 2,147
Gunung Panti 1,498 Kg. Lukut, Kota Tinggi

TERENGGANU
Gunung Mandi Angin(Dungun) 4,790
Gunung Gagau 4,513 Tasik Kenyir
Gunung Padang 4,314
Gunung Gajah Terom 3,958
Gunung Tebu 3408

N.SEMBILAN
Gunung Telapa Buruk 3,913 Kg. Ulu Klawang
Gunung Datok 2,900 Rembau
Gunung Angsi 2,702 Kuala Pilah
Gunung Tampin 2,507 Tampin

PULAU PINANG
Western Hill(Penang Hill) 2,723

SEMPADAN
Gunung Chamah 7,120 Sempadan Perak - Kelantan
Gunung Gerah 6,898 Perak/Kelantan
Gunung Bintang 6,110 Sempadan Perak - Kedah
Gunung Mandi Angin(Dungun) 4,790 Kg. K. S. Perlis Kelantan
Pine Hill Tree(Frasers Hill)4,777 Kuala Kubu Baru Selangor/Pahang

NOTE: Heights given is in 'feet' ASL (above sea level)
G7's are highlighted in RED.
Source: www.kembaranegara.net

Outdoor Survival Guide

THE BEAR GRYLLS SURVIVAL GUIDE : (Astroview August 2008)

WILDERNESS TRIPS

Always make sure that someone knows where you’re going and when you’re planning to come 

back. Be prepared for the environment you’re heading into and bring the right tools and supplies. Get your bearings right before moving on. If you’re tired, rest. If you’re hungry, try to find food.

SURVIVING LIGHTNING

Count the seconds between thunders and lightning and divide it by two, to gauge how close in miles it is to you. If it is less than two miles, you really want to think about getting out of danger. So keep away from trees. Keep away from high points, top of mountains and lakes. Just squat down on the balls of your feet and keep your hands over your head and make yourself as small a target as possible.

SNAKE BITES

When you get bitten by a snake, just stay calm. You don’t want to do anything that is going to raise your heart rate and speed up the rate the poison goes around your body. You want to keep the limb lower than your heart. Put a loose tourniquet on it and yes, just get help. A lot of snakes, even though they are poisonous, won’t always give you a poisonous bite. If you see three fang marks, it’s an indication that it’s actually injected the poison.

GETTING HYDRATED

Find running water – as stagnant water is likely contaminated with dead animals and other debris. Dew often collects on leaves and pine needles overnight. So if you’re desperately in need of water, this can be a lifesaver. If you’re really well hydrated, you can drink your pee initially to keep you going.

FIND YOUR BEARING

You can find north, east, south and west by using the shadow and stick method. Find a stick, insert it into the ground and you’ll see that it casts a shadow. Mark where the end of the shadow is and leave it for 15 minutes. Mark the next point and that will leave an east-west line. Anyone going on a trip should know the basic terrain or geography of the area.

PARACETAMOL & ASMA

Sumber: "Kerap ambil paracetamol boleh asma", Berita Harian - 23 Sept 2008.

Pengambilan kerap paracetamol boleh meningkatkan risiko seseorang itu mengidap asma sehingga hampir tiga kali ganda, tetapi ubat penahan sakit lain tidak menunjukkan kesan sama, menurut kajian.

Penyelidik menganalisis kekerapan penggunaan ubat penahan sakit itu pada lebih 500 orang dewasa yang mengidap asma dan 500 penduduk sihat di beberapa negara Eropah.

Hasil kajian menunjukkan risiko mengidap asma meningkat dengan penggunaan paracetamol sekurang-kurangnya sekali seminggu.

Lebih lima juta penduduk Britain mengidap asma, termasuk 1.4 juta kanak-kanak dan penyakit itu menyebabkan 70,000 kemasukan ke hospital dan 1,400 kematian setiap tahun.

Sebahagian pengidap penyakit itu memilih paracetamol kerana sensitif kepada aspirin atau ubat anti-radang bukan steroid seperti Nurofen.

Kajian diterbitkan kelmarin dalam European Respiratory Journal. Salah seorang penulisnya, Dr Seif Shaheen, dari Kolej Imperial London, berkata: "Bukti epidemiologi semakin banyak yang menunjukkan kaitan antara paracetamol dan asma."

"Sejak tahun 2000, beberapa penerbitan melaporkan kaitan ini. kami juga menunjukkan kelaziman asma lebih tinggi di negara yang mencatatkan kadar jualan tinggi paracetamol."

Penyelidik percaya pengambilan kerap paracetamol menurunkan paras "antioxidant glutathione", yang ditemui dalam saluran pernafasan dan hidung, bahan yang melindungi paru-paru dari pencemaran udara dan asap tembakau serta kesan membahayakan unsur lain.

ASTHMA - the gender issue

I read this article in The Star 7 Sept 2008, entitled "Gender in Asthma". Thought of sharing with others who did not have the chance to read it from the newspaper. Well, first and foremost it says that currently about 20 million people in the US have asthma, and it cuts a path across gender lines. During childhood, asthma is found to be more prevalent and more severe among males.

But after puberty, the opposite is true: There is more occurence in female, and women face the higher risk of severe cases. For many boys, in fact, asthma symptoms taper off as they reached puberty, while for girls that’s often when the problems (asthmatic attacks) first emerge.

Nobody has determined why this flip-flop exists, but intriguing theories circulate. A study published recently in the American Journal of Respiratory and Critical Care Medicine touches on some of them.

One school of thought: Changing levels of the hormones progesterone and estrogen make women more susceptible to attacks, while rising levels of testosterone among boys exert a protective effect.

A second: Anatomical differences drive the disparity. Women, for example, are known to develop smaller airways in proportion to a given lung volume than males do.

A third: Exposure levels to outdoor environmental triggers have an influence on the shift.

Boys who start to feel better after being on asthma medication for years can now be more comfortable about getting off their medications. – US News and World Report / Premium Health News Services.

LOW CARBOHYDRATE DIET - how to stick to it

Low carbohydrates diets or low carb diets can be simply defined as dietary programs that restrict carbohydrates consumption usually for weight control. Foods high in digestible carbohydrates (especially white flour and sugar - also pasta, bread, rice and alcohol) are limited or replaced with foods containing a higher percentage of proteins and fats.

Apart from obesity, low carb diets are often discussed as treatments for some other conditions like high cholesterol, high blood pressure, hypoglycaemia, type-2 diabetes and epilepsy, although these treatments still remain controversial and lack widespread support. [Wikipedia]

Are you one of those many yo-yo low carb dieters who at times find it tough to stick with your ldiet regimes ? Actually it’s quite normal to get off track once in a while, especially when cravings set in, and you begin to feel deprived, you’ll be tempted to forget about the whole thing and begin indulging in carb-laden foods again.

Here are some tips to help you stick to your plan:

DRINK LOTS OF WATER
You have probably heard it before, but it is especially important when you are on a low carb eating plan. Here’s why – when you eat more protein your body needs the extra water to process it.

Your body needs to be fully hydrated to be healthy. There is also the added benefit of feeling full when you drink water continuously, which will help you avoid overeating.

ALLOW YOURSELF TO CHEAT
That’s right. Once each week (or at least once a month, whichever suits you best) you should indulge in one "forbidden" item. For example, if you enjoy going out for dinner on Saturday evening, then go ahead and have the baked potato or the fries.

Perhaps you would rather have a sumptuous dessert ? Go ahead. Have that one item, and then get back to the program, pronto ! This way when the cravings hit during the week, you’ll have a better chance of beating them, because you will have a treat to look forward to ... ;)

IF YOU FALL OFF THE WAGON, GET BACK ON
If – or when – you overindulge, immediately do a little extra exercise to burn off some of those carbs and then get back on track. Do not fall into the trap of beating yourself up. It can make you feel depressed, which will eventually triggers more overeating for many people. No one is perfect, so give yourself a break. Just vow to do better once the relapse has passed.

MAKE IT EASY ON YOURSELF
Make sure you have enough ready-to-eat snacks around, so you are not tempted to eat things you shouldn’t. No one likes preparing a meal every time he wants a bite. It is very tempting to just grab a sandwich or a candy bar rather than fix a meal.

Instead, keep fruits, string cheese, packages of nuts, and other low carb snacks readily available. It is a good idea to keep a high protein snack in your car, handbag, backpack or briefcase as well to avoid eating fast food when you are on the run.

FORGET THE SCALE AND GRAB THE MEASURING TAPE
Weight can fluctuate while on a low carb plan. Often the first few pounds you lose are mostly water. Do not get discouraged if the scale doesn’t move the way you want it to.

If you are following your plan and exercising, you are actually building muscle, which weighs more than fat. That’s okay, because muscle mass burns more fat. Do not be ruled by numbers, especially those on the scale. Be more concerned with the way your clothes look and feel. If you looked or felt like "sotong-sumbat" when you put on your clothes, it's time to get serious !

Follow these tips and do keep a positive outlook to make your low carb plan successful. Good luck.

[Adapted from NST May 22, 2008]

ASTHMA - stats & facts

Just how big is the asthma problem? If you think that you are the only one who has asthma, think again …
· Approximately 20 million Americans have asthma.
· Nine million U.S. children under 18 have been diagnosed with asthma.
· More than four million children have had an asthma attack in the previous year.
· More than 70% of people with asthma also suffer from allergies.
· 10 million Americans suffer specifically from allergic asthma.
· The prevalence of asthma increased 75% from 1980-1994.
· Asthma rates in children under the age of five have increased more than 160% from 1980-1994.
· In 2003, there were 12.7 million physician office visits and 1.2 million outpatient department visits due to asthma.
· There were 1.9 million asthma-related visits to emergency departments in 2002.
· There are approximately 5,000 deaths from asthma annually.
· Direct health care costs for asthma in the United States total more than $11.5 billion annually; indirect costs (lost productivity) add another $4.6 billion for a total of $16.1 billion.

Prescription drugs represented the largest single direct medical expenditure, over $5 billion.
· 12.8 million school days are missed annually due to asthma.
· The value of reduced productivity due to death represented the largest single indirect cost related to asthma, approaching $1.7 billion.
· Asthma accounts for approximately 24.5 million missed work days for adults annually.
· Asthma prevalence is 39% higher in African Americans than in whites.
· The prevalence of asthma in adult females was 35% greater than the rate in males, in 2003.
· Approximately 40% of children who have asthmatic parents will develop asthma.

SOURCE : www.asthmainformationguide.com

Famous people with ASTHMA

Some asthmatics blamed their failures and lack of success due to asthma and their asthmatic conditions. Yes, asthma is dangerous, and I guess many people already know about that. But, being an asthmatic is no excuse for "not" making it in life or being un-successful.

Here is a listing of a few celebrities and famous people with asthma but still made a successful life out of it, and we hope they would inspire you to make yours too :-

Charles Dickens, the famous author was an asthmatic.
John F. Kennedy, the 35th US President was suffering from asthma
Beethoven, the greatest musician of all times was an asthmatic
Antonio Vivaldi, another popular musician was an asthmatic
Christopher Reeve, the man who played Superman was an asthmatic
Swimmer Nancy Hogshead won three gold medals at Olympics 1984 in spite of being an asthmatic

From the current generation of celebrities and famous people, Lindsay Lohan, Elizabeth Taylor, Dennis Rodman, Ricki Lake, Coolio and even Bill Clinton reportedly suffers from asthma.

The point of talking about these celebrities is that all said and done, having or suffering from asthma is not something you can change, but let that not be a deterrent, we hope that these celebrities and famous people can inspire you to find your own success - asthma or no asthma.

ASTHMA : natural herbal remedies

Natural herbal remedies and techniques for asthma can keep your asthma in check and offer relief when you get an asthma attack. Here are a few natural approaches to try next time you get an asthma attack or need relief using herbal remedy for asthma instead of regular medicines. Unlike the medicines, natural herbal remedies for asthma are safe and have no side-effects, which make them ideal.

Garlic Juice: Extract juice from garlic. Mix 10 – 15 drops in warm water and take internally for quick asthma relief.

Mix, ¼ cup onion juice, honey 1 tablespoon and black pepper 1/8 tablespoon.
Mix licorice and ginger together. Take ½ tablespoon in 1 cup of water for relief from asthma.

Drink a glass of 2/3 carrot juice, 1/3 spinach juice, 3 times a day.

Add 30-40 leaves of Basil in a liter of water, strain the leaves and drink the water throughout the day effective for asthma.

Ginger, turmeric, black pepper cumin can be grounded together and mixed with honey to create a paste. A teaspoon a day of this mixture is very useful in keeping the chest clear.

Applying balm of Gilead, eucalyptus oil, cinnamon oil or clove oil to the chest and back also helps in better breathing. It is important that the essential oils are mixed with a base oil - sesame would be the best for those with dry or infection type asthma or mustard for those with congestion type asthma.

In addition to the above techniques, treatments and herbal recipes, different countries have adopted different herbal and natural remedies and treatments for treating and controlling asthma. The following is a compilation of such natural remedies and treatments that are available for controlling asthma and it's effects.

PERU

As per the Indians in Peru, the sap of the Peruvian balsam tree is very effective for asthma. The sap syrup is made which is reddish brown in color and is known to be valuable for the treatment of the respiratory ailments.

U.K. & Britain

As per the British, the syrup made from thin onion slices soaked in honey if taken 3-4 times daily improves the asthmatic condition. The other remedy used by them is the bark and leaves of ginkgo tree which is known to be effective for allergic sneezing and asthma.

Australia & Malaysia

Here Eucalyptus oil is used to relieve patients suffering from respiratory ailments and asthma. The leaves contain rutin, a bioflavonoid that can reduce inflammation in bronchial tubes. You can make a simple eucalyptus infusion by steeping a handful of fresh or dried leaves for 20 minutes in a quart of boiling water. You need to breathe the vapors of the steaming tea or drink it in small doses. It is advisable to dilute the eucalyptus oil in water before using it.

Egypt

Egyptian natural therapists regularly recommend figs, grapes, or juniper fruits as effective asthma remedies

China

Chinese use tea leaves, which contain theophylline, which is an effective herbal asthma reliever. They stir fry ephedra roots in honey and mix them with apricot kernels as effective reliever for asthma.

Greece & Rome

Ancient Greeks and Romans used garlic, pepper, cinnamon, and vinegar as effective remedies for asthma. As per them these pungent foods can promote watery secretions in the nose and respiratory tract, which help to clean out clogged passages.

Other traditional remedies like freshwater fish, parsley, mint, watercress, fenugreek, radishes, quinces, raisins, or barley porridge are also used extensively. Many of these foods control inflammation of the airways by thinning mucus, dilating passageways and improving the ability of the respiratory system to function by providing vitamins and minerals.
The Greeks also recommend tea made of fennel seeds, which provides relief not only from the symptoms of asthma but also from many other respiratory ailments. Fennel contains rutin, and vitamins and minerals including calcium and potassium.

Europe and Canada

Here drinking two 8 oz cups of strong brewed coffee is recommended as a common remedy for asthma. It is said to provide relief within an hour or two and lasts for about 6 hours. But, in order to work, the coffee should be used only in controlled manner as a medicine, to prevent or alleviate an attack. Too much of coffee, will develop an insensitivity to its effects. Methylated xanthines are found in coffee, tea, and chocolate, and are diuretics as well as bronchodilators.

SOURCE : www.asthmainformationguide.com

COMMON TRIGGERS & CAUSES OF ASTHMA

"How does it all started ?" "When was my first asthma attack?" To be frank, I'm not quite sure myself. It's quite difficult to pin-point when exacly the first attack was. But I remember vaguely that it was winter time back in the late 1985. I was in the final year of my studies at Indiana State University (ISU), Terre Haute.

From my South 7th St. Apartment, I saw a couple of Mek Salleh and Pak Hitam jogging in the snow. I thought if they can do it why not me ? Having so bored stuck in the apartment alone in a cold winter morning, I put on my jogging attire complete with hood, snow cap & mufflers. Everything was ok then.

I only discovered I had asthma only in 1992 (during one of those bad haze experienced by Malaysia). This was after a very bad attack that left me extremely breathless and I had to be hospitalized. I never realized before that I had asthma. Since then, everytime I get a cold or flu, I will feel breathless and develop slight wheezing.

When come to think about it, I guess the cold air from the Indiana snow could have triggered my first asthma attack. I guess the "breathing apparatus" for Americans and Asians were made differently. Even our noses were constructed differently !

Anyway, there are various substances or situations that are known to cause or provoke asthma, these causes are called the triggers of asthma. The common ones are:

Airborne Allergens - Allergens like pollen grains, animal fur, feathers, animal dander, animal saliva, urine (particularly that of dogs, cats and horses), dust mites, cockroaches, moulds

Airborne Particles - Flour, chalk dust, wood dust, coal dust, talcum powder, grains, coffee

Air Pollutants - Cigarette smoke, wood smoke, chemicals in air, sulphur dioxide, diesel particles, ozone, haze

Alcohol, Artificial Fibres, Cold, flu, sinusitis, viral infection, Cosmetics - cintronella oil
Drinks like tea, Dyes

Food like cow’s milk, eggs, wheat, cheese, yeast, nuts, fish, pork, corn, apple, asparagus, avocado, bamboo shoots, barley, buckwheat, carrot, celery, chickpea, currants, lentil, melon, onion, pea, peanuts, potatoes, soya, strawberries. Food Additives like food colors, preservatives, antioxidants. Herbs/Spices like aniseeds, coriander, cumin, garlic, mint, oregano, rosemary, tarragon.

Insect Stings, Latex, Medication like the following given medicines: Aspirin, Non steroidal anti inflammatory drugs like ibuprofen, Beta-blocker that are used to treat heart diseases, high blood pressure, migraine headaches. Contraceptive pills containing estrogen, Hormone Replacement Therapies.

Occupational Exposure to substances like adhesives, animal and insects, azodicarbonamide, drug Manufacture, Dyes such as carmine, flour, grain coffee beans, ipecacuanha, ispaghula, metals like aluminium, cobalt, chrome, nickel, platinum salts and stainless steel.

Proteolytic Enzymes - in baking, meat tenderizing and detergent manufacturing, Soldering Flux, wood dust, Plants, Salicylates.

Strong Smells like perfumes, household cleansers, cooking fumes (frying), paints, varnish, strong smelling flowers.

Exercise mainly in winters, Sudden temperature and humidity changes (extreme weather)

NOTE: The ones highlighted in bold red are the common TRIGGERS of my past asthma attacks.

For more info pls visit http://www.asthmainformationguide.com/

ASTHMA and Physical Activities

You might remember a time when kids who had asthma were discouraged from playing sports and told to sit under the tree and take it easy, while others were having fun running and chasing around on the fields.

That's no longer the case. Being active, working out, and playing sports actually does more than help a child with asthma to stay fit, maintain a healthy weight, and have fun - it can actually strengthen a child's breathing muscles and help the lungs work better.

For these reasons, doctors may recommend exercise as part of the asthma treatment plan. If you have doubts about whether sports and asthma can mix, consider all the professional and Olympic athletes who have asthma. Do you know that in 1996, nearly 17% of U.S. Olympic athletes had asthma ? and 30% of them won medals !! On a personal note, I think asthmatics are natural born fighters ...

There are two important points to know about sports participation if you are an asthmatic :
First, your asthma must be under control in order for you to perform or play sports properly. When your asthma is well controlled, then you can and should be active and play sports just like anyone else.

Of course, some sports are less likely to pose problems than others for people with asthma. Swimming, leisurely biking, and walking are less likely to trigger asthma, as compared to sports that require short bursts of activity like baseball, football, basketball, gymnastics, and shorter track and field events.

Endurance sports like long-distance running and cycling, mountain trekking and climbing which require extended energy output, may be more challenging. This is especially true for cold-weather sports like cross-country skiing or ice hockey. But that doesn't mean one cannot participate in these sports if one truly enjoys them.

In fact, many athletes with asthma have found that, with proper training and medication, they can participate in any sports they choose. To keep asthma under control, it's important that you take your medicine as prescribed. Skipping controller medication can make symptoms worse, and forgetting to take a prescribed medication before exercise can lead to severe flare-ups and even emergency department visits. Asthmatics should carry “rescue medication” (left pic) at all times, even during workouts, in case of a flare-up.

Secondly, it's also a good idea to keep triggers in mind. Please check out my other blog postings on types of TRIGGERS. Depending on your triggers, you may want to:

• Skip outdoor workouts when pollen or mold counts are high.
• Wear a scarf or ski mask when training outside during the winter or cold weather.
• Make sure you always have time for a careful warm up before and cool down after each heavy physical activity.

THE BOTTOMLINE IS : IF YOU HAVE ASTHMA, THEN FACE IT. LEARN TO CONTROL YOUR ASTHMA AND NOT LET ASTHMA CONTROLS YOU. KNOW THE TRIGGERS AND TAKE THE NECCESSARY PRECAUTIONS ! ... and don't whine, I hate whiners !

The Leech Therapy - what has it got to do with trekking ?

Have you ever wondered why our kampung folks are a very healthy lot, compared to those living in the urban areas ?

Of course, they work hard, ploughing padi fields everyday, but do you know that they were also exposed to leech bites that lived in their farms ? Their body systems are free of toxin and that's one of the reason why they live longer.

I know some of us may probably be worried about side effects. Well, you can be rest assured that there are none. Just look at it as a "natural medicinal treatment" that are now becoming very popular as anti-coagulants, detoxifying agents and anaesthetic healers. Apart from beauty treatment, leech therapy is also known to be good for gout, migraine and joint aches.

Of course you can't see the difference or the effect immediately. Like every other treatment, it takes time. You must constantly do the treatment to see the effect.

Any pain ? Well, from own personal experience, what you'll feel is just the initial minor sting, quite similar to an ant bite actually. After that you'll feel almost nothing, especially when you are not aware that they are there sticking on your legs etc. Once the sucking job is done, you'll feel a bit itchy at the places where the leeches are.

The above photos were taken when I went trekking to Gunung Jerai (1217 m ASL) in Kedah somewhere in August 2005. Gunung Jerai is well known for its leech-infested jungle, especially along the trails to the summit. In fact, none of our 30 odd trekking members were spared - all were bitten in one way or another !

I realized that I was actually stung at 20 different locations throughout my body from the leg up to the mid abdomen area only when I took a shower at home later that day. Some of them even managed to climb up to my lower chest area. Nasib baik, those "blood thirsty monsters" did not attack or suck my "vital organs" ... phewwh :)

I did'nt get "angry" for what they did to me, as i know they were just doing their things - that is, to suck out those nasty "bad blood" and toxins from my body. In fact I thank them for giving me those "free" health treatment - the natural way !

For information, these leeches will only hook on if they find the "ideal area" - which is often the strategic locations where our "dirty blood" and toxins are stored. Don't be surprised that during each feeding (or rather sucking !), they can suck 5-15 ml of blood easily - that is several times its own body weight.

Leech therapy has a long history. Records indicate that Egyptians used leech therapy 3,500 years ago. They were very popular during the Middle Ages. In the 1800's American physician used the method to treat a variety of diseases.

In the 1980's medicinal leech therapy got a boost by plastic surgeons who used the leeches to relieve venous congestion, especially in transplant surgery.

So the next time you go trekking, especially in a leech-infested jungle, don't panic or shy away. Let them do their things, and you do yours. Thank you to Allah for creating such "beautiful creatures".

WATER, OH WATER !

Do you know that March 24th is Hari Perhutanan Sedunia (World Forestry Day) ? This year's theme is "LOVE OUR FOREST". Ask ourselves this question : What are our contributions towards conservation & sustainability of our forests ?

I'm sure many of us can easily give tens or even more ideas of means & ways that we can do, or at least add into our existing "to-do lists" as our effort of ensuring our forests' flora & fauna be sustained possibly for a long long time to come - at least for the sake of our future generations.

But what I'm gonna share here is the startling fact about the water that some of us may have taken for granted.

I reckoned many of us already knew that 70% of the world's surface is covered by water. But do we know that 97.5% of that water is SALT water ? That leaves us with only about 2.5% which is freshwater !
Of the remaining 2.5% freshwater, 68.7% of it is FROZEN in ice caps and glaciers.

So we are left with just less than 1% which is available for human consumption. Sikit nyer ...

So the message here is very simple : Don't waste-waste water lah :) Use them wisely, while we still have them !!

General Training Tips For Hikers

This I got from a dear friend, Sdr. Hizrian Hadi bin Baharudin Bsc. Sports Science (Hons.), currently attached to KPTM Bangi.

Train on the trail

Make sure you are familiar with the route by walking it during practice, particularly those sections you will be walking in darkness. Estimate which areas of the trail you will be walking at night and practice on them. Distances, terrain and direction are all very different in the dark, and walking rough ground by torchlight is a skill that needs to be practiced. (Acclimatization process or “proses penyesuaian”).

Trail shoes

Wear a good pair of hiking boots or running shoes. Make sure they are well broken in before the event by wearing them on practice walks. Do NOT wear new shoes for the event! A spare pair of "tested" shoes is also recommended. (for me kasut “memotong getah” is the best one, timberland or hi-tec sumenye mengarut…)

Test food and drink

Experiment with different high-energy foods, for example, bananas, jelly babies or energy bars or gels. See what works best for you. Also trial different drinks including Electrolyte Drink and different hydration systems. Training is as much about figuring out what to eat and drink on the trail as it is about walking the trail! (try glucose…it works!!)

Test Clothes

Test out different hiking clothes and gear for carrying fluids, food and first aid. Determine in training what it is you will wear and carry during the event - don't try anything new during the event! (pakai pagoda je…tapi klu hike time malam, elok pakai baju yang tebal sket…)

Training Diary

Keep a training log to record distance covered, section of trail covered and total time taken. This lets you track what training works best for you and will provide arrival estimates for your support crew during the event. As you tick off the kilometres - it also gives a great sense of accomplishment. (More to motivate urself…)

Ten Percent Rule or Overloading Principle

From one week to the next, do not increase your total weekly distance covered or the distance of your long walk/run by more than 10%. A big increase in distance or level of intensity greatly increases the chances of incurring injury. (It aims to prevent overtraining injury…terutama bagi mereka2 yang lututnya dah out…hahaha)

Cross Training

By including some cross-training activities along with regular stretching and possibly a weight-training program you will reduce the risk of injury and keep the training interesting. Cross-training is particularly important for those who are just beginning to build a base and need to strengthen the opposing muscle groups. Very important since we have to carry our own backpacks…try to maximize your load during training…

Navigation

Always take maps and make sure you know how to use them, together with a torch and a simple compass. Worth bringing some spare money too - just in case. (tau ke bace maps?)

Taking a Rest

Tired muscles start to stiffen during long rests. Shorter, more frequent stops may be more advisable during training (and the event).

Make it Fun

Have some fun and involve your support crew. Arrange your training hike to finish at a beach or local pub/restaurant. Then have your support crew join you for a small celebration.

Insurance

You are strongly advised to take out insurance to cover injury or death and any damage to personal property.

Happy trekking ...

To Boot or Not To Boot

TIPS ON HOW TO CHOOSE THE "RIGHT" TREKKING BOOTS / SHOES.

Trekking boots.

The most important piece of equipment for a hiker is a sturdy footwear. A reasonably good pair of hiking boots can be purchased new for anywhere from RM100 to RM200. More is probably unnecessary (except for fashion and glam !) and less isn't likely to buy you a good product.

But if you're on a tight budget, of course you can look at second-hand or "bundle" stores for hiking boots. Sometimes if you are lucky, you may get one which is still new. But if you do this, make sure that your footwear is in good condition before testing it on the trail.

Good hiking boots will have strong tread, tight, secure laces, and reasonably waterproof construction. If you don't have good tread, you won't be able to navigate muddy or steep terrain well, and you put yourself at the risk of injury.

If you don't have good laces, then you won't be able to keep the boots on your feet, and you'll face problems like the hassle of retying your laces every few steps or the possibility of tripping and hurting yourself (and other trekking mates too !)

And if it's not waterproof, you won't be able to navigate water on the trail comfortably, which you'll almost certainly encounter at most destinations especially in our Malaysian jungle terrain !

Don't be shy to ask appropriate questions to the salesperson and make sure your new boots are extremely comfortable before you make the purchase and leave the store. A little bit of foresight now will save you countless problems down the line.

Remember : while on the trail, your feet are your most valuable possession, so take care of them !

What about other shoes ?

If you can't afford hiking boots, or if you simply don't want to use them for whatever reason - tennis shoes can also serve you well if they're in good condition. Again, make sure you have good tread, good laces, and a design that'll keep out as much water as possible.

And whatever footwear you choose, try to make the time to "break them in" appropriately before you start your trek. Trekking with a brand new shoe is a no-no ! New shoes are often stiff and tight in places, but after a few hours of walking, you'll definitely feel the difference between a "broken-in" pair of shoes and a "fresh-out-of-the-box" pair ...

Happy trekking !

Taking Care Of Our Health

The following r some tips we can all use :

1. Never skip breakfast.

People who do not take breakfast are going to have a lower blood sugar level. This leads to an insufficient supply of nutrients to the brain causing brain degeneration.

2. Eat only when hungry & in small amounts.

Overeating causes hardening of the brain arteries, leading to a decrease in mental power.

3. High sugar consumption.

Too much sugar will interrupt the absorption of proteins and nutrients causing malnutrition and may interfere with brain development.

4. Smoking & air pollution.

The brain is the largest oxygen consumer in our body. Inhaling polluted air decreases the supply of oxygen to the brain, bringing about a decrease in brain efficiency. Smoking may cause multiple brain shrinkage and may lead to Alzheimer disease.

5. Sleep deprivation.

Sleep allows our brain to rest. Long term deprivation from sleep will accelerate the death of brain cells. And don't sleep while head covered, as it increases the concentration of carbon dioxide and decrease concentration of oxygen that may lead to brain damaging effects.

6. Working your brain during illness.

Working hard or studying with sickness may lead to a decrease in effectiveness of the brain as well as damage the brain.

7. Lacking in stimulating thoughts.

Thinking is the best way to train our brain, lacking in brain stimulation thoughts may cause brain shrinkage. Do talk as intellectual conversations will promote the efficiency of the brain.

8. Consuming too much medication, preservatives, additives, food coloring, artificial sweetener and unhealthy cooking oil.

As much as possible reduce cooking oil use when frying, which includes even the best cooking oils like olive oil. Do not consume fried foods when you are tired, except if the body is very fit.

9. Consuming raw (overly done) foods also add to the burden of liver. Veggies should be eaten raw or cooked 3-5 parts. Fried veggies should be finished in one sitting, do not store.

We should prevent this without necessarily spending more. We just have to adopt a good daily lifestyle and eating habits.

Maintaining good eating habits and time condition are very important for our bodies to absorb and get rid of unnecessary chemicals according to "schedule." Don't upset this schedule by sleeping too late and waking up too late, because :

Evening at 9 - 11pm : is the time for eliminating unnecessary/ toxic chemicals (detoxification) from the antibody system (lymph nodes). This time duration should be spent by relaxing or listening to music. If during this time a housewife is still in an un-relaxed state such as washing the dishes or monitoring children doing their homework, this will have a negative impact on health.

Evening at 11pm - 1 am : is the detoxification process in the liver, and ideally should be done in a deep sleep state.

Early morning 1 - 3 am : detoxification process in the gall, also ideally done in a deep sleep state.

Early morning 3 - 5 am : detoxification in the lungs. Therefore there will sometimes be a severe cough for cough sufferers during this time. Since the detoxification process had reached the respiratory tract, there is no need to take cough medicine so as not to interfere with toxin removal process.

Morning 5 - 7am : detoxification in the colon, you should empty your bowel.

Morning 7 - 9 am : absorption of nutrients in the small intestine, you should be having breakfast at this time. Breakfast should be earlier, before 6:30 am, for those who are sick. Breakfast before 7:30 am is very beneficial to those wanting to stay fit. Those who always skip breakfast, they should change their habits, and it is still better to eat breakfast late until 9 - 10 am rather than no meal at all.

Sleeping so late and waking up too late will disrupt the process of removing unnecessary chemicals. Aside from that, midnight to 4:00 am is the time when the bone marrow produces blood. Therefore, have a good sleep and don't sleep late.

DO TAKE CARE OF YOUR OWN HEALTH … AS NO ONE ELSE WILL !

CANCER : INFO & ADVISE

Deadliest Diseases Of Our Time

Here are some health tips which are useful for all of us :

1. Every person has cancer cells in the body. These cancer cells do not show up in the standard tests until they have multiplied to a few billion. When doctors tell cancer patients that there are no more cancer cells in their bodies after treatment, it just means the tests are unable to detect the cancer cells because they have not reached the detectable size.

2. Cancer cells occur between 6 to more than 10 times in a person's lifetime.

3. When the person's immune system is strong, the cancer cells will be destroyed and prevented from multiplying and forming tumors.

4. When a person has cancer, it indicates that the person has multiple nutritional deficiencies. These could be due to genetic, environmental, food and lifestyle factors.

5. To overcome the multiple nutritional deficiencies, changing diet and including supplements will strengthen the immune system.

6. Chemotherapy involves poisoning the rapidly-growing cancer cells. It also destroys rapidly-growing healthy cells in the bone marrow, gastro-intestinal tract etc, and can cause organ damage, like liver, kidneys, heart, lungs etc.

7. Radiation, while destroying cancer cells, also burns, scars and damages healthy cells, tissues and organs.

8. Initial treatment with chemotherapy and radiation will often reduce tumor size. However prolonged use of chemotherapy and radiation do not result in more tumor destruction.

9. When the body has too much toxic burden from chemotherapy and radiation the immune system is either compromised or destroyed, hence the person can succumb to various kinds of infections and complications.

10. Chemotherapy and radiation can cause cancer cells to mutate and become resistant and difficult to destroy. Surgery can also cause cancer cells to spread to other sites.11. An effective way to battle cancer is to starve the cancer cells by not feeding it with the foods it needs to multiply.

CANCER CELLS FEED ON :

a. Sugar is a cancer-feeder. By cutting off sugar it cuts off one important food supply to the cancer cells. Sugar substitutes like NutraSweet, Equal, Spoonful, etc are made with Aspartame and it is harmful. A better natural substitute would be Manuka honey or molasses but only in very small amounts. Table salt has a chemical added to make it white in color. Better alternative is Bragg's aminos or sea salt.

b. Milk causes the body to produce mucus, especially in the gastro-intestinal tract. Cancer feeds on mucus. By cutting off milk and substituting with unsweetened Soya milk cancer cells are being starved.

c. Cancer cells thrive in an acid environment. A meat-based diet is acidic and it is best to eat fish, and a little chicken rather than beef or pork. Meat also contains livestock antibiotics, growth hormones and parasites, which are all harmful, especially to people with cancer.

d. A diet made of 80% fresh vegetables and juice, whole grains, seeds, nuts and a little fruits help put the body into an alkaline environment. About 20% can be from cooked food including beans.

Fresh vegetable juice provides live enzymes that are easily absorbed and reach down to cellular levels within 15 minutes to nourish and enhance growth of healthy cells.

To obtain live enzymes for building healthy cells, try and drink fresh vegetable juice (most vegetables including bean sprouts) and eat some raw vegetables 2 or 3 times a day. Enzymes are destroyed at temperatures of 104 degrees F (40 degrees C).

e. Avoid coffee, tea, and chocolate, which have high caffeine. Green tea is a better alternative and has cancer-fighting properties. Water – best to drink purified water, or filtered, to avoid known toxins and heavy metals in tap water. Distilled water is acidic, avoid it.

12. Meat protein is difficult to digest and requires a lot of digestive enzymes. Undigested meat remaining in the intestines become putrefied and leads to more toxic buildup.

13. Cancer cell walls have a tough protein covering. By refraining from or eating less meat it frees more enzymes to attack the protein walls of cancer cells and allows the body's killer cells to destroy the cancer cells.

14. Some supplements build up the immune system (IP6, Flor-ssence, Essiac, anti-oxidants, vitamins, minerals, EFAs etc.) to enable the body's own killer cells to destroy cancer cells. Other supplements like vitamin E are known to cause apoptosis, or programmed cell death, the body's normal method of disposing of damaged, unwanted, or unneeded cells.

15. Cancer is a disease of the mind, body, and spirit. A proactive and positive spirit will help the cancer warrior be a survivor. Anger, unforgiveness and bitterness put the body into a stressful and acidic environment. Learn to have a loving and forgiving spirit. Learn to relax and enjoy life.

16. Cancer cells cannot thrive in an oxygenated environment. Exercising daily, and deep breathing help to get more oxygen down to the cellular level. Oxygen therapy is another means employed to destroy cancer cells.

TIPS ON DOCUMENTING YOUR TRIP

Of late, people are traveling more and more like never before. When you travel, make an effort to document your trip. Write down your experiences, thoughts and comments about the places you visit and the people you meet. Be descriptive and fill your journal or blog with lots of character and personality.

A fabulous way to beef up your journal is to accompany your jottings with “trip bits” like ticket stubs, restaurant receipts and offhand sketches or photo shots of, say, views from your hostel window or from your seat on the train or at a Mamak sidewalk stall.

In addition, it’s handy to have your journal close at hand when you need to take down street directions, scribble out restaurant suggestions or exchange contact information with other travelers. Making use of your journal this way certainly serves to pepper more flavor to your travel memoirs.

Better still, bring along a digital camera – as a photo is worth a thousand words !

The world is like a book, & those who do not travel read only one page ! Happy travelling and documenting ...