Health education in Malaysia

Criteria / Eligibility to become blood donors

2010-03-20T10:35:00.000-07:00

Your willingness to donate blood is our taste. However, you are eligible to donate blood sekirannya you are a low-risk donors.

Low risk means the organ of blood is not harmful to yourself or you give blood is not contaminated with the virus diseases that can be transmitted through blood transfusion.

You are eligible to donate blood if:

1. Have a weight exceeding 45 kg
2. Aged between 18 years to 60 years (If you are aged 17 years, you may need
written permission from parent / guardian)
3. More than 5 hours sleep the night before
4. Level of hemoglobin (the protein and iron) at least 12.5g%
5. Do not take any antibiotics unless authorized by the medical officer.
6. Do not take alcoholic beverages 24 hours before donating blood
7. Not suffering from High Blood Pressure, Diabetes and Heart desease
8. Not suffering from Thalassemia disease, Haemofilia, Hepatitis B or C, STI
diseases, AIDS and others.

You should not donate blood if you belong to the people involved in the activities as follows:

1. Sexual relationship with the exchange partner or indiscriminate sexual activities
2. Subscribe to sex workers / prostitutes
3. Relationship type (Homoseks)
4. Sexual relations with both sexes (bisexual)
5. Abuse of drugs by injection

Blood Donation

2010-01-24T07:53:00.000-08:00

Human Blood Types

Blood is grouped into four types: A, B, AB, and O. Each type is also classified by an RH factor – either positive ( + ) or negative
( - ). When a blood transfusion is necessary, donor and patient blood must be compatible. If not, the patient’s body will react to the incompatible donor cells, leading to complications, maybe even death.

Your ABO blood grouping and Rh factor are inherited from your parents. Check the chart below to see what percentage of the population shares your ABO grouping.

O+	37%	O-	6%
A+	34%	A-	6%
B+	10%	B-	2%
AB+	4%	AB-	1%

If you are 18 or older*, weigh at least 45kg, have not donated in the past 12 weeks (16 weeks for double red cell donors), are healthy and are not currently taking antibiotics, we welcome your blood donation! You may not donate if you:

have cold or flu symptoms on the day of donation or do not feel well
have ever used a needle to take nonprescription drugs
had hepatitis after the age of 11
ever had a positive Hepatitis B or C test
are at risk of catching or spreading the AIDS virus.

Whatever type you are, someone in the community can benefit from your blood donation. Donate today. You’ll feel terrific!

Possible Blood Transfusion Combinations

Type:	Can be *given* to patients with type:
O+ A+ B+ AB+ O- A- B- AB-	O+, A+, B+, AB+ A+, AB+ B+, AB+ AB+ O+, A+, B+, AB+, O-, A-, B-, AB- A+, AB+, A-, AB- B+, AB+, B-, AB- AB+, AB-
Patients with Type:	Can *receive* type:
O+ A+ B+ AB+ O- A- B- AB-	O+, O- O+, A+, O-, A- O+, B+, O-, B- O+, A+, B+, AB+, O-, A-, B-, AB- O- O-, A- O-, B- O-, A-, B-, AB-

The truth about heart attack and how to prevent heart attack

2010-01-12T06:45:00.000-08:00

Hello. Welcome to another health education segment. Today I'm going to explain about heart attack. There are two good reasons you should know the basic information about how to survive a heart attack. First, odds are very high that either you or someone you love will suffer from a heart attack during your lifetime. And second, whether you (or your loved one) survive that heart attack may depend on what you and your doctors do about it during the first few hours -- and over the long term.
What Is a Heart Attack?

A heart attack, also called a myocardial infarction (MI), is the most severe form of acute coronary syndrome (ACS). MIs, like all forms of ACS, are usually triggered by the rupture of a plaque within a coronary artery. This plaque rupture causes a blood clot to form, leading to blockage of the artery. The portion of the heart muscle being supplied by the blocked artery then begins to die. It's the death of heart muscle that defines an MI.

* How the blood clots, and how clotting contributes to heart attacks.

What Are the Consequences of a Heart Attack?
To a large degree, the outcome of an MI depends on how much of your heart muscle dies, which, in turn, is related to which of your coronary artery is blocked, and where in the artery the blockage occurs. (A blockage near the origin of an artery will affect more heart muscle than a blockage farther down the artery.)

* A Look at the Coronary Arteries

If the heart muscle damage is severe, it is possible to develop acute heart failure during the MI itself, which is a very dangerous condition. If the amount of heart muscle damage is less severe but still significant, you can develop heart failure later on. So, taking steps to prevent heart failure after an MI, or aggressively treating heart failure should it develop, is an extremely important aspect to treating an MI.

An MI can also produce dangerous heart arrhythmias. During the acute MI itself, electrical instability occurs that may cause ventricular tachycardia (VT) and ventricular fibrillation (VF). Later, the scar tissue that results from the healing process can cause a permanent electrical instability. So, unfortunately, cardiac arrest and sudden death are risks both during an acute MI and after full recovery from an MI.
Why Are the First Few Hours of a Heart Attack Critical?
For anyone having an MI, getting rapid medical attention is absolutely critical for two reasons:

* Most of the cardiac arrests seen with acute MIs occur within the first few hours. If the cardiac arrest happens after you have come under medical care, there is an excellent chance it can be successfully treated; otherwise the odds of surviving a cardiac arrest are very low.

* Both the short-term and the long-term consequences of an MI are largely determined by how much of your heart muscle dies. With rapid and aggressive medical treatment, the blocked artery can usually be opened quickly, thus preserving most of the heart muscle that is at risk of dying. If treatment is given within three or four hours, much of the permanent muscle damage can be avoided. But if treatment is delayed beyond five or six hours, the amount of heart muscle that can be saved drops off significantly. After about 12 hours, the damage is usually irreversible.

Getting rapid and appropriate medical care requires that two things happen. First, it requires that you know the signs of a heart attack, and seek medical help the moment you think you might be having one. Second, it requires that the medical personnel who are caring for you do the right things, and do them quickly. Good luck.

Natural Stress Management

2010-01-11T19:41:00.000-08:00

Pets: Natural Mood Enhancers

It only takes 15 to 30 minutes with a dog or cat or watching fish swim to feel less anxious and less stressed. Your body actually goes through physical changes in that length of time that make a difference in your mood. The level of cortisol, a hormone associated with stress, is lowered. And the production of serotonin, an important chemical associated with well-being, is increased. Reducing stress saves your body a lot of wear and tear.

Keep Blood Pressure in Check

You still have to watch your weight and exercise. But having a pet can help you manage your blood pressure. In one study of 240 married couples, pet owners had lower blood pressure and lower heart rates during rest than people who did not own a pet. That held true whether they were at rest or undergoing stress tests. And another study showed that children with hypertension actually lowered their blood pressure while petting their dog.

Help for Lowering Cholesterol

To manage cholesterol, doctors still recommend that you follow guidelines regarding diet, exercise, and medication. But owning a pet has the potential of making it easier to avoid the dangers of cholesterol. Researchers have noted lower levels of cholesterol and triglycerides in people who own pets compared to people who don't. However, this could be attributed to lifestyle factors of pet owners.

Cats and Dogs Good for the Heart

Research has shown the long-term benefits of owning a cat include protection for your heart. Over the 20 years of one study, people who never owned a cat were 40% more likely to die of a heart attack than those who had. Another study showed that dog owners had a significantly better survival rate one year after a heart attack. Overall, pet owners have a lower risk of dying from any cardiac disease, including heart failure.

Pet an Animal and Fight Depression

Therapists have been known to prescribe a pet as a way of dealing with and recovering from depression. No one loves you more unconditionally than your pet. And a pet will listen to you talk for as long as you want to talk. Petting a cat or dog has a calming effect. And taking care of a pet -- walking with it, grooming it, playing with it -- takes you out of yourself and helps you feel better about the way you spend your time.

Fewer Strokes Among Cat Owners

Researchers aren't sure why. But cat owners have fewer strokes than people who don't own cats. It's partly due to the effects owning a pet can have on a person's circulation. But researchers speculate that cats may have a more calming effect on their owners than other animals do. It may also have something to do with the personality of a cat owner. Cats often become the focus of their owner's interest, which diverts them from other stressful worries.

More Interaction, Less Isolation

One key to a healthy mind is staying engaged with others. And pet owners have a tendency to want to talk with other pet owners. A dog is a conversation waiting to happen. People, especially other people with dogs, will stop and talk with you when they see you walking your pet. Visiting a dog park lets you socialize with other owners while your dog socializes with their dogs.

Stretching With the Cat

If you have arthritis, you know its important to stretch. You also know it can be hard to know when you're stretching enough. An article in Arthritis Today advises cat owners to take a cue from their cat. Watch how many times she stretches every day, and when she does, you do it too. If you can, get down on the floor and go through the same motions. If you can't get on the floor, sit on a chair and follow along by stretching your upper body.

Relief From RA

People with rheumatoid arthritis derive benefit from movements like walking and throwing a Frisbee with their pet. And pets provide a distraction that can help take your thoughts off of your own condition. But perhaps the best help comes from those dogs or cats that seem to be super sensitive to people who aren’t feeling well. Sometimes just their presence can provide a relieving comfort.

Stress management - natural way

2010-01-06T07:46:00.000-08:00

Physical Relaxation Techniques
Deep Breathing, PMR and the Relaxation Response

Physical relaxation techniques are as effective as mental techniques in reducing stress. In fact, the best relaxation is achieved by using physical and mental techniques together.

These three useful physical relaxation techniques can help you reduce muscle tension and manage the effects of the fight-or-flight response on your body. This is particularly important if you need to think clearly and perform precisely when you are under pressure.

The techniques we will look at are Deep Breathing, Progressive Muscular Relaxation and “The Relaxation Response”.

Deep Breathing

Deep breathing is a simple, but very effective, method of relaxation. It is a core component of everything from the "take ten deep breaths" approach to calming someone down, right through to yoga relaxation and Zen meditation. It works well in conjunction with other relaxation techniques such as Progressive Muscular Relaxation, relaxation imagery and meditation to reduce stress.

To use the technique, take a number of deep breaths and relax your body further with each breath. That's all there is to it!
Progressive Muscular Relaxation

Progressive Muscular Relaxation is useful for relaxing your body when your muscles are tense.

The idea behind PMR is that you tense up a group of muscles so that they are as tightly contracted as possible. Hold them in a state of extreme tension for a few seconds. Then, relax the muscles normally. Then, consciously relax the muscles even further so that you are as relaxed as possible.

By tensing your muscles first, you will find that you are able to relax your muscles more than would be the case if you tried to relax your muscles directly.

Experiment with PMR by forming a fist, and clenching your hand as tight as you can for a few seconds. Relax your hand to its previous tension, and then consciously relax it again so that it is as loose as possible. You should feel deep relaxation in your hand muscles.
The Relaxation Response

‘The Relaxation Response’ is the name of a book published by Dr Herbert Benson of Harvard University in 1968. In a series of experiments into various popular meditation techniques, Dr Benson established that these techniques had a very real effect on reducing stress and controlling the fight-or-flight response. Direct effects included deep relaxation, slowed heartbeat and breathing, reduced oxygen consumption and increased skin resistance.

This is something that you can do for yourself by following these steps:

* Sit quietly and comfortably.
* Close your eyes.
* Start by relaxing the muscles of your feet and work up your body relaxing muscles.
* Focus your attention on your breathing.
* Breathe in deeply and then let your breath out. Count your breaths, and say the number of the breath as you let it out (this gives you something to do with your mind, helping you to avoid distraction).

Do this for ten or twenty minutes.

An even more potent alternative approach is to follow these steps, but to use relaxation imagery instead of counting breaths in step 5. Again, you can prove to yourself that this works using the biofeedback equipment.
Summary

“Deep Breathing,” “Progressive Muscular Relaxation,” and the steps leading to the “Relaxation Response” are three good techniques that can help you to relax your body and manage the symptoms of the fight-or-flight response.

These are particularly helpful for both handling nerves prior to an important performance, and reducing stress generally.

How to reduce your cholesterol level

2010-01-05T07:51:00.000-08:00

Utilizing Diet and Exercise to Lower Cholesterol

First and foremost, make smarter dietary choices. Eat lean meat (leanest cuts of beef, pork and veal, chicken or other fowl without the skin, wild game). Trim excess fat from your meats before cooking and skip the fatty condiments like gravies and sauces – use fresh herbs and spices for flavorings and avoid processed high fat and high carbohydrate preparations. Watch the size of your portions because even lean cuts of meat contain fat. Increase your consumption of fish to 2 or 3 times per week and eat at least 1 or 2 vegetarian meals per week, where the protein comes from legumes (beans, peas, lentils, etc.).

Eat low-fat milk products. For example: milk and yogurt with two percent or less milk fat (M.F.), and cheese with less than twenty percent M.F.

Choose flax or hemp seed oils, olive or sunflower oil, fatty fish (salmon, trout, tuna, sardines and mackerel), nuts and seeds for healthier fats. Eat them all in moderation since excessive consumption of fats can lead to weight gain and do not cook with flax or hemp seed oils as heating these oils cause them to become unhealthy.

Use cooking methods requiring little or no additional fat: oven bake, grill, microwave or cook in a non-stick fry pan, steam, boil, poach or braise.

Avoid foods containing saturated or hydrogenated fats since they can increase the bad blood cholesterol (LDL’s) and reduce the good cholesterol (HDL’s). Consumption of these foods should be kept to a minimum:

• Fried or breaded foods
• Donuts, cookies, commercially made muffins
• Butter, cream
• Deli meats (bologna, pepperoni, salami, sausage, etc.)
• Potato and Snack Chips, French Fries
• Chocolates, ice cream
• Croissants, pastry
• Meat fat or chicken fat
• Coconut oil and palm oils, hydrogenated oils and margarines, shortening, lard

Choose foods with more fibre. Soluble fibre can help reduce overall blood cholesterol and LDL’s. Soluble fiber is found primarily in legumes (chick peas, lentils, white and red beans), fruit, barley, linseeds, oat bran, oatmeal, brown rice and psyllium. Use salt or salty foods sparingly to keep your blood pressure under control.

The Role of Anti-oxidants

Increase your intake of anti-oxidants like beta-carotene (a vitamin A precursor), vitamins C and E, soy products, green or black tea. Anti-oxidants are believed to slow down the development of atherosclerosis. Beta-carotene and vitamin C can be found in citrus fruits and in red, orange and dark green vegetables. Vitamin E is found mainly in cold-pressed oils and nuts.

Exercise

Consult with your physician or health care practitioner to determine a regular and appropriate exercise program to help lower your blood cholesterol while helping you maintain a healthy weight.

In summary, by using intelligent supplementation strategies in combination with a well-advised diet and an exercise program you may find that you get a surprising and beneficial response in both the overall level of your cholesterol, as well as a beneficial shift in the ratio of HDL/LDL cholesterol in your bloodstream.

Determine Your Level Of Cholesterol

2010-01-02T09:35:00.000-08:00

Guide For Calculating your Cholesterol Levels

AHA Recommendation

Cholesterol plays a major role in a person's heart health. High blood cholesterol is a major risk factor for coronary heart disease and stroke. That's why it's important for all people to know their cholesterol level. They should also learn about their other risk factors for heart disease and stroke.

Total blood cholesterol is the most common measurement of blood cholesterol. It's the number you receive as test results. Cholesterol is measured in milligrams per deciliter of blood (mg/dL).

Blood cholesterol for adults is classified by levels. Your healthcare provider must interpret your cholesterol numbers based on other risk factors such as age, gender, family history, race, smoking, high blood pressure, physical inactivity, obesity and diabetes.

The American Heart Association endorses the National Cholesterol Education Program (NCEP) guidelines for detection of high cholesterol. The Third Report of the Expert panel on Detection, Evaluation, and Treatment of High Blood Cholesterol in Adults (Adult Treatment Panel III or ATP III) was released in 2001. It recommends that everyone age 20 and older have a fasting "lipoprotein profile" every five years. This test is done after a 9–12-hour fast without food, liquids or pills. It gives information about total cholesterol, low-density lipoprotein (LDL) or "bad" cholesterol, high-density lipoprotein (HDL) or "good" cholesterol and triglycerides (blood fats).

Researchers have established healthy ranges for each of these. They're given in the lists below. If a fasting lipoprotein profile isn't possible, the values for total cholesterol and HDL cholesterol are acceptable.

Initial classification based on total cholesterol and HDL cholesterol

Total Cholesterol Level	Category
Less than 200 mg/dL	Desirable level that puts you at lower risk for coronary heart disease. A cholesterol level of 200 mg/dL or higher raises your risk.
200 to 239 mg/dL	Borderline high
240 mg/dL and above	High blood cholesterol. A person with this level has more than twice the risk of coronary heart disease as someone whose cholesterol is below 200 mg/dL.

HDL Cholesterol Level	Category
Less than 40 mg/dL (for men) Less than 50 mg/dL (for women)	Low HDL cholesterol. A major risk factor for heart disease.
60 mg/dL and above	High HDL cholesterol. An HDL of 60 mg/dL and above is considered protective against heart disease.

If your total cholesterol is 200 mg/dL or more, or your HDL cholesterol is less than 40 mg/dL (for men) and less than 50 mg/dL (for women), you need to have a lipoprotein profile done to determine your LDL cholesterol and triglyceride levels. If your cholesterol is high or you have other risk factors, your healthcare provider will likely want to monitor your cholesterol more closely. Follow your provider's advice about how often to have your cholesterol tested. He or she will set appropriate management goals based on your LDL cholesterol level and other risk factors.

LDL Cholesterol Level	Category
Less than 100 mg/dL	Optimal
100 to 129 mg/dL	Near or above optimal
130 to 159 mg/dL	Borderline high
160 to 189 mg/dL	High
190 mg/dL and above	Very high

Your LDL cholesterol goal depends on how many other risk factors you have.^†

If you don't have coronary heart disease or diabetes and have one or no risk factors, your LDL goal is less than 160 mg/dL.

If you don't have coronary heart disease or diabetes and have two or more risk factors, your LDL goal is less than 130 mg/dL.

If you do have coronary heart disease or diabetes, your LDL goal is less than 100 mg/dL.

Triglyceride is the most common type of fat in the body. Many people who have heart disease or diabetes have high triglyceride levels. Normal triglyceride levels vary by age and sex. A high triglyceride level combined with low HDL cholesterol or high LDL cholesterol seems to speed up atherosclerosis (the buildup of fatty deposits in artery walls). Atherosclerosis increases the risk for heart attack and stroke.

Triglyceride Level	Category
Less than 150 mg/dL	Normal
150–199 mg/dL	Borderline high
200–499 mg/dL	High
500 mg/dL and above	Very high

On the whole, Americans should reduce the amount of saturated fat, trans fat, cholesterol and total fat in their diet. If you have high blood cholesterol, it's very important to control high blood pressure, avoid tobacco smoke, eat a healthy diet, get regular physical activity, maintain a healthy weight, and control or delay the onset of diabetes. Taking these steps will help lower your risk of heart disease and stroke. If you still need drugs to reduce your blood cholesterol, a healthy diet and active lifestyle will help lower your cholesterol and improve your overall cardiovascular health.