***KnEeKo’S aRt ExPeDiTiOn***

Keep an eye on your brain health with these tips.

Knowing the warning signs of stroke and getting help fast are crucial to treating stroke. Symptoms tend to come on suddenly—and can leave just as quickly. Even if they disappear, you should go to the nearest emergency room immediately—clot-busting drugs to treat ischemic stroke are only effective if administered within three hours after symptoms begin. Don’t take aspirin or other medications on your own.

At the ER, insist that you are given tests for an accurate diagnosis. One or more of the following symptoms may occur with a stroke:

• Numbness or weakness of a limb or the face, usually on one side of the body
• Dizziness
• Confusion
• Trouble seeing or speaking
• Severe headache

A TIA in Action

In aTransient Ischemic Attack (TIA), a clot temporarily blocks the flow of blood to the brain. A clot may develop in an artery to the brain or travel
there from elsewhere in the body. The blockage usually clears on its own, but TIA’s still require emergency treatment.

Prevention

Some risk factors are out of your hands, such as your race, gender, age and family history of stroke. Black people, for example, are more prone to having strokes than white people, men are more likely to have them than women are, and anyone 60 or older is especially susceptible. But other risk factors, including diabetes, high blood pressure and cholesterol, irregular heartbeat, obesity and smoking, are within your power to control:

• Lower your cholesterol levels and blood pressure via a low-fat diet and regular exercise. Consult a doctor to see if you need medications for these conditions.
• Watch what you eat. Until more research is done on diet and stroke prevention, experts generally recommend five servings of fruits and vegetables every day and two servings of fish a week. A recent study suggests that whole-grain foods such as brown rice and whole-grain bread can reduce stroke risk.
• Control your weight. Obesity raises your risk for stroke.
• Do a half-hour of moderate exercise on most days.
• Take aspirin. Studies show that it can be a potent risk reducer, especially for women. But aspirin can cause bleeding in some people, so check with your doctor before taking it routinely.
• Quit smoking.
• Have a drink. Some studies have shown that an alcoholic drink a day may also reduce risk. Indications are that the type of alcohol—beer, wine or hard liquor—doesn’t matter. A caution: Consuming more than two drinks a day increases risk.

Source: Linda Greider - arrp
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To me, to you…

Noong nakaraang gabi nakapaglaro din ako sa semifinals round ng volleyball tournament namin. Dalawang beses na akong di nakapaglaro kasi mas importante ‘yung praktis namin sa blocking para sa nalalapit na show.

Natalo kami ng gabing yun kaya wala na kaming pag-asa na mag-champion at ang habol na lang namin ay third (3rd) place. Maganda naman ang nilaro namin, kinapos lang talaga. Pero kahit papaano meron naman akong nakuha na gasgas sa kanang tuhod ng hinabol ko ang bola. Mamayang gabi me laro pang isa, hindi na naman ako makapaglaro dahil may appointment ako sa dentista. May kailangan pa kasing pastahan na ibang ngipin kaya uunahin ko muna eto. Pagkatapos ay tutuloy ako sa praktis ng choir namin.

The following pictures were taken during one of our weekend practice.

Wheew.. one week na naman akong walang update ah. I’ve been busy for the past few days, practicing some stuffs for our future shows hehehe. Kwento ko next time kung ano ‘yun, di ba ate ann?

Inabot din ng 2 weeks ang ubo’t sipon ko, meron pa nga rin latak na lang. Sinabayan pa ng tooth ache kaya nakakaaburido. Pinatingnan ko sa clinic namin noong nakaraang araw tapos ang sabi ay wisdom tooth daw pero ang pakiramdam ko ay nabasag ang ung isang ngipin kung pinastahan. Kung kelan ka matutulog doon naman sumasakit kaya nakakaistorbo.

Last night, pumunta na ako ng hospital para malaman ko kung ano talaga. Pagktapos mag-fill up ng form dinala na ako ng isang filipina nurse sa syrian lady dentist. Tiningnan niya kung ano ang problema, ang sabi niya ay nabasag nga ung ‘filling’. Nang simulan na niya ang pag-aayos tinanong niya ako kung gusto ko raw turukan ng pampamanhid. Sabi ko naman hindi na, saka na lang pag di ko kaya.

Nakayanan naman hanggang matapos kahit medyo masakit Babalik pa ako sa October 30 for final touch at pati ang iba ko pang ngipin na kailangan ng amalgam/composite (non-cosmetic) fillings or root canal treatment ay ipapagawa ko na rin. Cover naman kasi ng health insurance kaya walang problema.

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Last week, ay umatend kami ng isang get-together dinner na tinatawag nilang “iftar” during ramadan. Hindi sana kami pupunta kaya lang intercontinental hotel ung nag-cater kaya go kami hehe. Hinintay munang lumubog ang araw bago kumain. Maraming pagkain ang nakahain, meron pa kaming naiuwi. Kahit parang kulog ang ubo ko at sumisinga pa, banat pa rin















Baka isipin nyo na malaki subo ko… Kunwari lang yan prutas ang nilantakan ko

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Volleyball Update:

Our semi-final game will be on sunday (22 oct) sana makapasok kami sa finals… pero imposible sa galing ng kalaban namin.

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Baka nagtataka kayo dahil mahaba ang post ko. Eto ay dahil next week ay “Eid Al-Fitr Holidays”. From 21 - 24 ay wala kaming pasok, pag tinopak ako hanggang 27 na un Sa pinas ata nagdeklara rin si GMA na ang october 24 din ay holiday para sa mga kapatid nating mga muslim. Gusto ko nga sanang pumasok para double pay pero hindi ako pinayagan ng boss ko.

Maraming salamat po sa mga dadalaw sa bahay ko kahit wala ako. Huwag lang kayong magkalat huh. Sa mga kablogmates kong andito rin sa gitnang silangan… ano naman gimik nyo sa darating na holidays?

Life
16″ x 12″
Watercolor on Paper
2006

An abstract painting again. A person who is depressed, the world turns black in his sight. All he wants is to end his life by jumping into the river and drown his self. In the upper part of the painting, there’s a white bird flying symbolizes our guardian angel, begging not to continue in his act of stupidity.

This subject reminds me of a friend who committed suicide around June last year. In the middle of the night, she called me up crying that she will end her life because her boyfriend cheated her by not telling the truth that he’s already a family man. It hurts her so badly. I advised and encouraged her not to do such horrible things like that. After a long minutes of confiding her, she thanked me a lot, exchange good nights. Then i went back to sleep without worrying on what she confessed to me.

The next day, around 8am still asleep my mobile phone rang again. First, i thought it’s her again but when i listened to the voice behind the other line… it’s her mom. She called me up because she found out in her daughter’s mobile phone that i was the last person whom she talked to. I was shocked when she told me that my friend was in the hospital caused of sleeping pills overdosed.

To make the story short, my friend woke up the following day. She survived in her attempt to end her precious life. Now, she’s contended and happy for being single but still waiting for a man who will love her forever.

Hmmmm… No… not me

I’m telling you blogmates…. I don’t want any friend who has a suicidal tendencies behavior. Please leave me alone wheeehehehe… :)

Without a doubt, life is beautiful… don’t waste time to do the things that will make you happy…

Sa wakas nanalo din kami last night. Lahat ay maganda ang nilaro, walang gigil at kaba kaya may sopas kaming pinagsaluhan hehehe. So, pasok na kami sa final four with 2win-2losses card. Meron pa kaming laro next week pero no-bearing game na kaya ok lang manalo o hindi.

Inabot ng 3rd set ang laro, dapat 2nd set pa lang ay kuha na kaya lang naungusan ng 2 puntos. Binigyan lang magandang laban ang mga manonood hehehe..

Ang sarap ng pakiramdam ng ako’y pinagpawisan. Naglabasan ang sipon at plema ko hehehe… Sana bukas ay magaling na talaga ako..

Mahirap talaga magkasakit ang mga katulad naming nagtatrabaho sa ibang bansa. Walang magluluto ng pagkain, walang mapapakisuyuang bumili ng ganito at ganire.

Last tuesday, tinamaan ako ng sipon, sakit ng ulo at sore throat. Lagi kasing puyat dahil sa mga importanteng commitments na kinakailangan at dala na rin siguro sa pagbabago ng panahon, lumalamig na kasi.

Pero kahit may nararamdaman ako, ayoko naman na nakatambay lang sa bahay, kaya noong biyernes nanood kami ng stage play na binubuo at pinamamahalaan ng mga kababayan natin. Sinuportahan namin ung mga kaibigan naming actor at direktor. Nagkita-kita kami nina kd, ann & kids, nanood din sila dahil si tintin ay isa sa mga artista.

Pagkatapos naming manood ay kumain pa kami sa chili’s dahil may birthday at celebration na rin dahil sa success ng stage play. Ayun, alas-dos ng madaling araw na naman kami nakauwi kahapon kaya ng pumasok ako sa trabaho ay lulutang-lutang na naman.

Sa ngayon, may kunting ubo’t sipon pa ako. Salamat pala sa mga kaibigan kong nagbigay ng mga payo at sa pag-alala.

Sports Update:
Mamayang gabi ay may laro kami sa volleyball, magpapapawis muna. Sana manalo na kami para makapasok sa 2nd round.

Our Clinic conducts a voluntary ‘Medical Screening’ for all employees every year. For a reliable test result daw kelangan mag-fasting ng 10 - 12 hours. So di ako kumain agad ng breakfast kanina…

The test was approximately 10 -15 minutes and includes:

Height & Weight
Waist Measurement
Blood Pressure Check
Blood Glucose Test
Cholesterol
Triglycerides

Eto ang resulta ng tests… Please ignore the age and height.



Normal naman halos lahat, pwera lang sa cholesterol at triglycerides na mataas… anak ng pating. RBS/FBS - para sa sugar at parang bumaba ang timbang ko ah hmmm.

Siguro dahil sa laging broasted at fried chicken ang kinakain ko, lalo na ang wing part (my favorite part ng chicken) na mataas daw sa cholesterol. Pero binabalatan ko naman pag kinakain ah wheew. Ang mga dairy products ay nakakadagdag din daw ng cholesterol. Naman, naman… kailangan isda naman ang uulamin lagi, sabagay mas paborito ko nga ang isda. Mamingwit kaya ako hehehe… hmmm di na siguro, laging busy eh

Mga blogmates, kamusta naman ang kalusugan ninyo?

Last night, I’m working with my seventh (7th) watercolor painting entitled “REFLECTIONS”. Gusto ko sanang tapusin dahil ginaganahan ako pero kelangan hanggang 10pm lang para makapagpahinga agad.

Siguro after one (1) week pa matatapos ‘yun dahil tatlong (3) gabi na sunud-sunod ang praktis namin sa volleyball simula mamayang gabi. Ang problema ko lang bumabalik ‘yung sakit ng sprained ankle ko kaya di makapaglaro ng maayos. Kahit nilalagyan ko ng anti-inflammatory ointment basta nagkamali ng galaw sumasakit. Hayyy ano kaya gawin ko?

Skimping on shuteye increases the odds of adding pounds. A 16-year study of nearly 70,000 middle-aged women found that those who slept five hours or less each night were more likely to gain a significant amount of weight than those who slept seven hours.

Sleeping less probably affects the resting metabolic rate (the number of calories burned during sleep), says lead researcher Sanjay Patel, M.D., of Case Western Reserve University. He presented the findings at the May American Thoracic Society International Conference. “Other research suggests similar findings in men,” he says.

If it’s coffee that keeps you awake, consider switching to decaf instead of going cold turkey. A 15-year study reports fewer deaths from heart disease among 27,000 older women who drank one to three cups of either regular or decaf coffee a day. “Coffee is rich in antioxidants, which may reduce the oxidative stress and inflammation that encourage arteries to narrow,” says researcher David R. Jacobs of the University of Minnesota. The findings are likely to apply to men as well.

Source : arrpbulletin

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Kahapon, bago magtakip-silim as usual pumunta na naman ako ng tabing dagat, naglakad sa buhanginan at namulot ng mga bato-bato.. ng may mapansin akong alimasag na di naman kalakihan. Hinabol ko, hangga’t nakahuli ako ng tatlong piraso. Pagdating sa bahay niluto ko agad habang nangingisay pa. Wheew kahit papano nalibang at di namalayan lumipas na naman ang isang araw.

Eto mas masaya, got no big boss for two weeks, he’s in Amsterdam with his family for a summer vacation. Kaya paikot-ikot lang ako sa opisina at mag-aantay ng lunch time, then matutulog na for one (1) hour. Hayyyy antok na ako ah. Mahirap din pala ang walang ginagawa. Teka, macheck nga sa cafeteria kung ano pagkain hehehe.

May laban kami mamayang gabi against my former team. Cheer kayo huh!

Get a Better Night’s Sleep Without Pills

Sleeping pills aren’t for everyone. For some folks, they might interact with medication you’re already taking. For others, sleeping pills can lead to night time falls and daytime dizziness.

So how can you get a good night’s sleep without a prescription? Experts on insomnia in older people say that there are several fundamental tips for those struggling to sleep well without pills. They also point out that the majority of sleeping problems in older people arise from underlying, often treatable conditions like depression, pain from arthritis, restless legs or sleep apnea. Common medications also can interfere with sleep.

Consult a sleep disorders specialist if your sleep problems persist after trying some of these 10 remedies:

1. Exercise - Not only does physical activity promote general health, it helps people sleep. Studies show that if you’re not up to vigorous exercise, even a small increase in daily exertion helps nocturnal sleep. Just don’t climb on the StairMaster within five or six hours of bedtime. Exercise gets the body aroused—and it takes several hours to slow back down.

2. Cut back—or, better, cut out—the daytime napping - “If you must nap, keep it brief and early in the day,” says Donald Bliwise, a professor of neurology at Emory University School of Medicine. If you can’t resist dozing, keep it to 30 minutes or less.

3. Get an hour or two of daily exposure to sunlight - Those who toss and turn, unable to fall asleep at a normal hour, should get sun exposure in the morning. Those who fall asleep too early and want to reset their body clock should get sun exposure late in the afternoon. Natural light synchronizes the inner clock that regulates sleep, nudging the body into wakefulness by day and sleepiness at night. If you live where winter days are short, consider investing in a bright lamp. But remember that no light works as well as Mother Nature, even on an overcast day.

4. Set a sleep schedule, and stick to it - Go to bed at about the same time each night. Set an alarm, and get up at the same time each morning. Experts say it’s essential. “The brain’s sleep center wants a schedule,” says Leah Friedman, a sleep researcher at Stanford University School of Medicine.

5. Ditch the vices late in the day - Big meals close to bedtime can lead to sleep-disturbing heartburn. Caffeine and nicotine are stimulants that make it harder to get to sleep. And it’s well established that alcohol leads to wakefulness in the middle of the night. A cocktail at 5 p.m. is a lot more conducive to a good night’s sleep than a nightcap.

6. Take a hot bath one to two hours before bedtime - The medical literature shows that, in addition to relaxing you, the cooling of your core body temperature after you leave the bath promotes sleep. Don’t take your bath too close to the time you turn out the lights, because it takes the body an hour or two to cool down.

7. Drink a glass of warm milk at bedtime - Studies have shown that tryptophan, an amino acid contained in milk and other dairy products, promotes sleep. If this portends too many trips to the toilet in the wee hours, try eating a small snack of cheese or yogurt instead.

8. Use night-lights—not normal room lights—to guide your way to the bathroom - Researchers have found that exposing yourself to regular room light in the middle of the night can shift your internal sleep/wake clock, potentially causing you to start waking regularly before the birds.

9. Consider whether a medication might be causing or contributing to your sleep problem - Common culprits include beta-blockers that fight high blood pressure; anti-depressants including both SSRIs and MAO inhibitors; thyroid hormone; and respiratory medicines like albuterol. If you suspect a medicine is interfering with your sleep, talk to your doctor. Switching drugs, lowering the dosage or changing the time of day you take a pill may help.

10. Don’t accept the once-conventional wisdom that people need less sleep as they age - Scientists have debunked this notion, showing that older people do best on seven to eight hours of sleep a night, just like everybody else. “If you’re having difficulty sleeping, don’t assume it’s because you’ve gotten older. See your doctor about getting it fixed,” says Sonia Ancoli-Israel, a professor of psychiatry at the University of California at San Diego.

Source: Meredith Wadman