Jagalah Kesehatan

10 Tips for heart health eating


If you have high cholesterol, high triglycerides, a family history of heart disease or even diagnosed heart disease yourself, your initial reaction to planning meals is most likely: Help! But don't worry -- following a heart-healthy diet can be as simple as 1-2-3. Just follow these guidelines and you'll be sure to see those cholesterol levels coming down.
1. Reduce saturated fat intake
Saturated fats are typically solid at room temperature. Remember the 'squeeze the Charmin' commercials? Try the squeeze test on a stick of butter and margarine. It's obvious that the butter is more solid, meaning it contains more saturated fats. Saturated fats contribute to the plaque buildup inside our arteries and help raise blood levels of cholesterol. Butter, lard, whole milk, cream, animal fat (think of the skin and fat on poultry and the fat and marbling in red meat) and bacon are especially high in saturated fat. Saturated fats are also used in many snack products such as chips, cookies, crackers and pastries. Read the labels for the lowest amount of saturated fat possible
2. Use mono-unsaturated fat
Olive oil and canola oil are high in monounsaturates, which help reduce blood cholesterol and may help raise levels of HDL, the 'good' cholesterol. Use olive or canola oil in cooking or as a salad dressing. You can even find margarine spreads that are made from olive or canola oil. Don't go overboard; a little bit goes a long way.
3. Increase your fibres
F iber is found only in plants -- fruits, vegetables, grains and legumes. Try to eat 25-35 grams of fiber each day (read the labels for the amounts in foods you normally eat). Fiber helps lower blood cholesterol, and people who eat more fiber have a lower risk of heart disease. Start your day with a bowl of high-fiber breakfast cereal (at least 5 grams of fiber per serving) and you'll be well on your way to meeting your fiber goal.
4. Think sea food
Adding three to four ounces of seafood one or two times a week increases the amount of healthy omega-3 fatty acids you eat and decreases your risk of heart disease. Choose cold water ocean fish for the most omega-3 fatty acids: mackerel, salmon, albacore tuna and sardines.
5. Eat less animal protein
Try to keep your portions of chicken, turkey, pork, beef and veal to the size of a deck of cards, three ounces. That way you'll eat less fat, and you'll have room for more veggies. Which leads us to the next suggestion:
6. Eat your veggies
Choose dark green leafy vegetables such as broccoli, kale and greens for high amounts of folic acid and fiber. Dark orange veggies such as carrots and winter squash contain helpful phytochemicals. Include a wide variety of veggies in at least two meals each day, and make sure each portion covers at least half your dinner plate (that's why you're eating less animal protein).
7. Nix the margarine
If you use margarine, try one of the newer cholesterol-lowering spreads such as Benecol or Take Control. Used in place of your standard spread, they will help lower blood levels of cholesterol.
8. Beware of fat free foods that are high in sugar
If high triglycerides are your problem, you need to avoid not only fat but also sugar. Sure, jelly beans don't contain fat, but they are pure sugar. The same goes for fat-free cakes, cookies and candies.
9. Go a little nuts
That is, sprinkle a tablespoon of chopped nuts on a salad or in your morning granola. You can even snack on nuts, but don't go overboard. The fat in nuts helps lower cholesterol, and they contain fiber. Just remember, a serving of nuts is about the size of your thumb.
10. Choose fat free diary products
Some studies have indicated that drinking skim milk each day helps lower blood pressure. The fat in dairy products is saturated (if you forgot what that means, go back to number 1) and should be avoided. Choose skim milk, low-fat cheeses (no more than 5 grams fat per ounce) and fat-free yogurt. Wasn't that simple?
Check off the suggestions you already follow, and then pat yourself on the back for making healthy changes. Next, choose one suggestion to implement today. After two weeks, go to the next suggestion, and so on. Within the next six months you'll have made numerous changes that put you on the road to heart health.
Adapt from Lynn Grieger articles


10 Essential Health Tips (the basic to practice everyday)

1. Move More
Make it a daily challenge to find ways to move your body. Climb stairs if given a choice between that and escalators or elevators. Walk your dog; chase your kids; toss balls with friends, mow the lawn. Anything that moves your limbs is not only a fitness tool, it's a stress buster. Think 'move' in small increments of time. It doesn't have to be an hour in the gym or a 45-minute aerobic dance class or tai chi or kickboxing. But that's great when you're up to it. Meanwhile, move more. Thought for the day: Cha, Cha, Cha…. Then do it!
2. Cut Fat
Avoid the obvious such as fried foods, burgers and other fatty meats (i.e. pork, bacon, ham, salami, ribs and sausage). Dairy products such as cheese, cottage cheese, milk and cream should be eaten in low fat versions. Nuts and sandwich meats, mayonnaise, margarine, butter and sauces should be eaten in limited amounts. Most are available in lower fat versions such as substitute butter, fat free cheeses and mayonnaise. Thought for the day: Lean, mean, fat-burning machine…. Then be one!
3. Quit Smoking
The jury is definitely in on this verdict. Ever since 1960 when the Surgeon General announced that smoking was harmful to your health, Americans have been reducing their use of tobacco products that kill. Just recently, we've seen a surge in smoking in adolescents and teens. Could it be the Hollywood influence? It seems the stars in every movie of late smoke cigarettes. Beware. Warn your children of the false romance or 'tough guy' stance of Hollywood smokers. Thought for the day: Give up just one cigarette…. the next one.
4. Reduce Stress
Easier said than done, stress busters come in many forms. Some techniques recommended by experts are to think positive thoughts. Spend 30 minutes a day doing something you like. (i.e.,Soak in a hot tub; walk on the beach or in a park; read a good book; visit a friend; play with your dog; listen to soothing music; watch a funny movie. Get a massage, a facial or a haircut. Meditate. Count to ten before losing your temper or getting aggravated. Avoid difficult people when possible. Thought for the day: When seeing red, think pink clouds….then float on them.
5. Protect Yourself from Pollution
If you can't live in a smog-free environment, at least avoid smoke-filled rooms, high traffic areas, breathing in highway fumes and exercising near busy thoroughfares. Exercise outside when the smog rating is low. Exercise indoors in air conditioning when air quality is good. Plant lots of shrubbery in your yard. It's a good pollution and dirt from the street deterrent. Thought for the day: 'Smoke gets in your eyes'…and your mouth, and your nose and your lungs as do pollutants….hum the tune daily.
6. Wear your seat belt
Statistics show that seat belts add to longevity and help alleviate potential injuries in car crashes. Thought for the day: Buckle down and buckle up.
7. Floss your Teeth
Recent studies make a direct connection between longevity and teeth flossing. Nobody knows exactly why. Perhaps it's because people who floss tend to be more health conscious than people who don't? Thought for the day: Floss and be your body's boss.
8. Avoid excessive Drink
While recent studies show a glass of wine or one drink a day (two for men) can help protect against heart disease, more than that can cause other health problems such as liver and kidney disease and cancer. Thought for the day: A jug of wine should last a long time.
9. Keep a positive mental outlook
There's a definitive connection between living well and healthfully and having a cheerful outlook on life. Thought for the day: You can't be unhappy when you're smiling or singing.
10. Choose your parent well
The link between genetics and health is a powerful one. But just because one or both of your parents died young in ill health doesn't mean you cannot counteract the genetic pool handed you. Thought for the day: Follow these basic tips for healthy living and you can better control your own destiny.
"He who has health has hope, and he who has hope has everything." -Arabian Proverbs


R I C E : for minor injury

Running, aerobics and other forms of exercise are good for your health, but these activities can raise your risk for sprained joints, strained muscles and other minor injuries. Proper care in the first day or two after injury can reduce the time you are sidelined by it. Should you suffer a sprain, strain or other muscle or joint injury, treat it with RICE – Rest, Ice, Compression and Elevation. RICE can relieve pain, limit swelling and protect the injured tissue, all of which help to speed healing.

Rest – Resting is important immediately after injury for two reasons: First, rest is vital to protect the injured muscles, tendon, ligament, or other tissue from further injury. Second, your body needs to rest so it has the energy it needs to heal itself most effectively.
Ice – Use ice bag, cold packs or even a bag of frozen peas to provide cold to the injured are. Cold can provide short-term pain relieve. It also limits swelling by reducing blood flow to the injured area. Keep in mind, though, that you should never leave ice on an injury for more than 20 minutes at a time. Longer exposure can damage your skin. The best rule is apply cold compresses for 20 minutes and then leave them off for at least 20 minutes.
Compression – Compression limits swelling (swelling which slows down healing). Some people also notice pain relief from compression. An easy way to compress the area of the injury is to wrap an ACE bandage over it. If you feel throbbing, or if the wrap just feels too tight, remove the bandage and re-wrap the are so the bandage is a little looser.
Elevation – Elevating an injury reduces swelling. It is most effective when the injured area is raised above the level of the heart. For example, if you injure your ankle, try lying on your bed with your foot propped on one or two pillows.

After a day or two of RICE, many sprains, strains or other injuries will begin to heal. But if your pain or swelling does not decrease after 48 hours, make an appointment to see your primary care physician or go to the emergency room, depending upon the severity of your symptoms.



First aid B U R N

1. The first step to take in the treatment of any burn is to pour cold water over it. This should prevent the burn from spreading and affecting areas and will also ease the pain.
2. Cover the burn with a clean bandage. Make sure that the dressing you use on the burn is smooth and is not fluffy like cotton wool as this will cause friction and fluff will stick to the damage skin.



C U T W O U N D

A cut can be intimidating, especially if there is a lot of blood. Do your best to stay calm.Wash the area gently and pinch the sides of the cut together. If you think the cut needs stitches, apply antibacterial ointment and seek treatment.You are likely to need stitches if a cut :
1. Is a one-quarter inch deep or more deep.
2. Has ragged or gaping edges
3. Is located in an area where you are concerned about scarring such as your face, eyelid, lip, a joint or the palm of your hand
4. Is still bleeding strongly after 15 minutes of direct pressure is so deep that bone or muscle has been revealed
The goal of stitches is to reduce infection, which can interfere with healing and lead to scarring. In general, wounds that need stitches must be treated within six hours of injury. If you think your cut is serious, see your doctor or seek emergency treatment immediately.



C O N V U L T I O N

A seizure is a sudden, violent, contraction and relaxation of the muscles, usually caused by uncontrolled electrical activity in the brain. The symptoms are showed by vigorous muscle spasms with twitching and jerking limbs, drooling or frothing at the mouth, grunting and snorting, sudden falling; loss of consciousness or maybe local tingling or twitching in one part of the body.When seizures recur, and there are no underlying causes that can be treated directly, a person is said to have epilepsy. There is nothing you can do to stop convulsion once they have started. All that can be done is to help protect the victim from injury and get medical help as needed.Try to time the duration of the seizures so the doctor will have a measurement of how severe they are.
Causes: epilepsy, drugs abuse, brain tumor, fever, stroke, toxemia of pregnancy, cerebral infection, etc.
FIRST AID:
When a seizure occurs, the main strategy is to try to keep the victim from injury. Try to protect the victim from falls. Lay the victim on the ground in a safe area.
Clear the area around the victim of furniture or other sharp objects.
Without limiting the movements of a person having a seizure, loosen any tight clothing, particularly around the victim's neck.
If vomiting occurs, try to turn the head so that the vomitus is expelled and is not inhaled into the lungs or windpipe.
In an infant or child, if the seizure seems to be the result of high fever, cool the child gradually, using a dampened sponge or cool compress and tepid water. An appropriate dose of panadol may be used. DO NOT, however, immerse the child in a cold bath.
After a convulsion, most victims go into a deep sleep. Don't prevent the victim from sleeping. He or she will probably be disoriented for awhile after awakening.
Stay with the victim until recovery or until you have professional medical help. Meanwhile, monitor their vital sign (pulse, rate of breathing, blood pressure).
DO NOT:
DO NOT restrain the victim.
DO NOT place anything between the victim's teeth during a seizure (including your fingers)
DO NOT move the victim unless he or she is in danger or near something hazardous.
DO NOT try to stop convulsing - they can't control themselves during a seizure.
DO NOT perform rescue breathing on a seizure victim, even if they are turning blue. Most seizure and long before brain damage would begin.
DO NOT give the victim anything by mouth until the convulsion have stopped and the victim is fully awake and alert.



D R A W N I N G

If you want to help victim drowning in the pool, river or sea, first thing you have to remember, make sure you do not endanger yourself. Try to grab the victim with a stick/ hook/rope, don’t try to swim without proper equipment. Ask for help if available before you help the victim. Pull the victim out of the water and place him on land or the deck of the boat. If he is coughing or sputtering, it means that he is breathing. Put him in the recovery position. This will drain the water from his lungs and airways. If he is not breathing but there is a pulse, do mouth-to-mouth resuscitation. If he is not breathing and there is no pulse, do cardiopulmonary resuscitation



How to handle: B L E D D I N G

Bleeding from shallow wounds can be stopped simply by applying pressure on the area.Severe bleeding from large or deep wounds can be fatal if not controlled before too much blood is lost. Apply firm pressure on the wound with your fingers until clot forms. If there is a piece of clean cloth or sterile bandage on hand, place it over the wound before pressing.
If it is a large, gaping wound, pinch the edges together firmly until the bleeding eases. If the wound is on a limb, make the person lie down, and raise the injured limb as high as possible. This may reduce or stop the bleeding. Put a dressing on the wound then bandage it firmly but not too tightly. If no sterile dressing is available, use whatever clean material that is on hand (e.g. handkerchief, necktie, shirt).If bleeding resumes or does not stop, put another dressing on top of the first and bandage it again.If there is no obvious bleeding after an accident but the victim goes into shock, there may be internal bleeding. The signs of shock are paleness, rapid breathing, cold sweat, clammy skin, drowsiness, rapid pulse rate and loss of consciousness. Call an ambulance as soon as possible to treat him for shock:
1. Lay the victim face up (on a blanket or coat, if possible).
2. Turn his head to one side and raise his legs, but only if they are not fractured.
3. Loosen tight clothing, braces or belts to reduce constriction at the neck, chest and waist.
4. Cover him with a blanket. If you suspect chest or stomach injuries, put a stool or small table over the victim so that the weight of the cover will not be on him.
5. If he is thirsty, moisten his lips with water but do not give him anything to drink, especially alcohol.
6. Do not apply heat (e.g. hot water bottles).


FOREIGN BODY in the ear

Besides the nose, children may also push objects into their ears. Insects may also crawl or fly into the ear and get stuck. Cotton may sometimes be left in the ear after cleaning. These objects can block the ear canal, causing temporary deafness or damage to the ear drum. For insects that get in accidentally, let the patient sit down.Tilt the affected ear downward to let the insect fall out on its own. If it does not, tilt the head to the opposite side and flood the affected ear with water. You can also flush out the insect using oil.
Use the same method for other objects. If these measures do not work, bring the patient to the hospital. Do not attempt to remove a deeply lodged object (or insect). You may push it further into the ear. Immediate help is necessary to prevent damaging the ear.



Treating S U N B U R N

Sunburn is more common in fair-skinned people, because they have lower levels of melanin, a protective pigment.Apply calamine lotion or a sunburn cream to affected areas. Pain killers may be taken to relieve tenderness. If there is severe burning, it is advisable to consult a doctor, who may prescribe a corticosteroid preparation.
PreventionPrevention is better than cure: avoid long exposure to the sun, particularly if you are fair skinned. If you want to get a tan, build up a resistance to sunburn by limiting your exposure to the sun less than half an hour on the first day, gradually increasing exposure as your skin becomes used to the. Remember that even the hazy conditions the ultraviolet rays can penetrate. Reflected light from water and snow may increase the amount of sunlight you are exposed to. Use sun-creams to enable you to stay longer in the sun if necessary, but apply them regularly and always after swimming.



Kapan sebaiknya amandel dioperasi

Sakit menelan umumnya disebabkan oleh radang virus pd tenggorokan (pharyngitis) dan jarang yang disebabkan oleh radang amandel (tonsilitis). Membuang amandel / tonsil tidak akan mengurangi keluhan ini.Tonsil adalah benjolan yang terdapat satu pada masing-masing tepi belakang mulut. Berwarna merah muda, Sedangkan kebanyakan sakit menelan disebabkan ‘pharingitis’, radang pada dinding belakang tenggorokan (merah dan nyeri). Biasanya menyertai gejala flu yang penyebabnya karena virus sehingga antibiotik tidak diperlukan
dapat dilihat dengan menggunakan lampu sambil menyebut ‘aaaaah’. Amandel berfungsi untuk pertahanan tubuh melawan infeksi.
Apa itu TONSILITIS (radang amandel) ?Radang akut tonsil terjadi jika amandel terinfeksi oleh kuman. Sehingga membengkak dan kemerahan, kadang disertai nanah pada permukaannya.Gejala yang timbul berupa sakit tenggorokan, nyeri menelan, kelenjar leher membengkak, demam, nafas berbau, tidak enak badan. Pengobatannya adalah dengan pemberian antibiotik.


Kapan operasi diperlukan ?Operasi amandel kadang diperlukan pada anak yang sering terserang radang amandel (menahun). Para ahli merekomendasikan tindakan operasi jika serangan lebih dari 3 kali dalam setahun selama dua tahun / lebih berturut-turut. Amandel juga perlu dioperasi jika terus membengkak dan menyebabkan kesulitan bernafas atau mengorok dan seringkali terinfeksi. Pastikan dengan dokter anda bahwa penyebab sakit menelan adalah tonsilitis (radang amandel) bukan pharingitis (radang tenggorokan).



Kesehatan Wanita Infeksi saluran kencing: sering dapat dicegah

Cystitis (infeksi kandung kemih) penyakit yang umum dijumpai pada wanita, dapat terjadi berulangkali. Banyak kasus dapat dicegah hanya dengan mengikuti petunjuk sederhana. Infeksi saluran kencing terjadi karena masuknya kuman dari kulit sekitar ujung luar saluran kencing kedalam kandung kemih. Ini sering terjadi setelah aktivitas seksual 'honeymoon cystitis’. Penggunaan pembalut, diaphragma (kondom wanita) dan kehamilan juga meningkatkan resiko terkena penyakit ini.

Gejala Gejala infeksi saluran kencing berupa kencing bertambah sering, keluar sedikit-sedikit dan terasa panas waktu




PENCEGAHANinfeksi saluran kemih
1. Minum air putih lebih banyak
2. Buang air kecil sebelum tidur
3. Jangan menahan kencing
4. Buang air kecil sebelum dan sehabis berhubungan seksual.
5. Sehabis dari toilet bersihkan kemaluan mulai dari depan ke bagian belakang
6. Jika menggunakan diafragma gantilah dengan alat KB lain.
7. Pakai pakaian dalam dari bahan cotton (bukan nilon)
8. Hormon krim atau tablet bermanfaat bagi wanita post menopause

kencing. Kadang kala disertai nyeri perut bawah, perubahan warna air kencing atau terdapat darah di air kencingnya. Cystitis biasanya merupakan infeksi yang tidak berbahaya dan ringan. Tetapi kadang dapat menjadi serius dikarenakan kuman akan menyebar naik keatas saluran ureter (saluran menuju ginjal) sehingga ginjal terinfeksi menimbulkan gejala nyeri pinggang, demam, dan mual-muntah. Jika anda menderita gejala seperti diatas, cepatlah hubungi dokter anda. Pengobatan infeksi saluran kencingCystitis dapat diobati dengan pemberian antibiotika dan tambahan cairan (minum air putih) untuk membantu menguras kuman keluar.





D i n g i n: penyebab sakit kepala

Liburan bersama kotakP 3 K


SAKIT kepala adalah gejala umum dan terjadi pada hampir semua orang Banyak hal yang dapat menyebabkan sakit kepala tetapi kebanyakan bukan diakibatkan kelainan yang serius. Orang mungkin terkejut jika mengetahui bahwa penyebab tersering sakit kepala adalah karena makan es krim. 1 dari 3 orang dapat terkena sakit kepala segera setelah makan es krim atau makan makanan/minuman yang sangat dingin. Biasanya sakitnya terasa seperti ditusuk-tusuk dan nyeri sekali, terasa 10-20 detik. Umumnya di bagian tengah dahi dan kadang di belakang mata atau sisi kepala. Jarang nyeri kepala berlangsung selama beberapa menit. Penyebab pasti dari nyeri kepala jenis ini belum diketahui secara pasti. Eksperimen menunjukkan bahwa nyeri kepala terjadi hanya diwaktu udara panas. Terjadinya kontak antara bahan dingin dengan bagian belakang dari dinding atap rongga mulut (palatum) mungkin menyebabkan terjadinya nyeri kepala. Nyeri kepala karena es krim tidak me-nandakan adanya penyakit yang serius. Tidak ada cara untuk menghilangkannya kecuali menghindari kontak antara es krim atau benda dingin lain dengan atap rongga mulut kita.

JANGAN sampai sakit merusak suasana liburan anda. Ingatlah selalu untuk membawa perlengkapan obat sebagai persiapan untuk menghadapi penyakit yang tidak diharapkan Setiap perjalanan mempunyai kebutuhan yang berbeda. Pilihlah obat/alat/bahan yang tepat sesuai dengan negara yang akan dikunjungi, kondisi lingkungannya, kemudahan mendapat pelayanan medis, dan jangka waktu liburan anda.Diskusikan keperluan tersebut dengan dokter anda sebelum memulai perjalanan.Jangan lupa untuk membawa persediaan yang cukup akan kebutuhan obat rutin anda agar tidak kehabisan dijalan.Resep dari negara kita tidak berlaku dine-gara lain. Obat-obatan harus disimpan bersama label/tempat aslinya. Juga dianjurkan untuk membawanya dalam tas tangan, selain untuk keamanan juga me-mudahkan pengambilan selama diper-jalananHubungilah konsulat negara yang akan dikunjungi untuk mengecek ijin obat-obatan yang akan dibawa dan apakah diperlukan surat keterangan dokter.



Anak gemuk

Tanya dokter anda?

Statistik menunjukan bahwa kegemukan pada anak-anak tidak baik untuk kesehatan Kebanyakan anak gemuk tetap menjadi gemuk ketika menjadi dewasa, dikarenakan secara fisik kurang aktif dan tidak dapat membakar lemaknya secara cukup.
Orang-orang yang gemuk mempunyai resiko lebih tinggi untuk terkena penyakit jantung dan kolesterol dan penyakit lainnya.Anak gemuk lebih mudah terkena penyakit infeksi dibandingkan anak dengan berat badan normal. Kehidupan sosial mereka juga dapat terganggu karena menjadi bahan ejekan di sekolah dan lingkungan rumah.

Question
Pada anak apakah gigi baru tumbuh akan menyebabkan demam?

Answer
Kebanyakan dokter tidak percaya bahwa gigi yang baru tumbuh menyebabkan demam (lebih 38 oC). Demam yang terjadi pada anak usia 6 bulan - 6 tahun yang sedang tumbuh gigi umumnya lebih sering dikarenakan adanya infeksi virus.