Saturday, May 21, 2011


Release Date: May 26, 2011
Rating : PG
Genre : Animation, Comedy
Duration : 1hr 30mins
Actors : Angelina Jolie, Dustin Hoffman, Gary Oldman, Jack Black, Jackie Chan, Seth Rogen
Director : Jennifer Yuh
Writer : Jonathan Aibel

Don't miss it!!!

Friday, May 20, 2011

Lung Disease

Two common and closely related lung diseases are emphysema and chronic bronchitis or medically know as chronic obstructive pulmonary disease (COPD).

Chronic bronchitis – is an inflammation that ends up scarring the lining of the bronchial tubes.
Emphysema – causes the walls between the air sacs within the lungs to become weak and break, making it hard to feel like we get enough air.

COPD develops slowly. Symptoms often worsen over time and can limit the ability to do routine activities and the person may eventually require an oxygen tank or even mechanical respiratory assistance to breathe. Other treatments include bronchodilators, antibiotics, and exercise to strengthen muscles.

People with lung disease often feel like they struggle just to breathe, so exercise seems out of the question. However without enough exercise, you body becomes less conditioned, your muscles become less efficient at using oxygen and you enter vicious cycle of becoming more and more short of breath during less and less physical activities.

Shortness of breath is not due to lung disease alone. The deconditioned muscles cause weakness and much of your shortness of breath.

Leg Artery Disease

Peripheral artery disease (PAD) or leg artery disease is a condition similar to coronary artery disease and carotid artery disease. PAD is a problem with blood flow in the arteries that causes leg pain because of decreased arterial blood flow. One of the symptoms of PAD is pain in the muscles of the leg.

Major risk factors for PAD are:
1. Cigarette smoking
2. diabetes mellitus
3. older age (older than 40 years)
4. hypertension
5. hyperlipidaemia
6. hyperhomocystinaemia

People with Type 2 diabetes have 3-4 times the usual risk for PAD and intermittent claudication. They also tend to develop PAD at earlier ages and to be at a significant risk for heart disease. It is important to treat this disease not only because it may place a greater risk for limb loss but also for having a heart attack or stroke. People with PAD are 3 times more likely to die of heart attacks or strokes than normal people.

Exercise training improves blood flow in the leg and in many cases in proving to be as beneficial as medications and surgical procedures in increasing pain free walking distance. Exercise must be regular and consistent of the benefit will be lost.

Wednesday, May 18, 2011

Fit Tools To Your Needs & Use It Wisely

There are many technological tools that may help us to manage our time better, such as cell phones, computers and others.
Before choosing these tools, ask our self:
1. Do I need it?
2. Do I need all its features?
3. Is it easy to use?
4. How reliable is it?
5. How long will it meet my needs?

We must know what we want, get what we want, search intelligently and quickly on the information properly before deciding an investing on the right tools that benefit us.

Work environment is important to time management. Supportive work environment should have the following:
a) Comfortable and ergonomic chair;
b) Bright lighting;
c) Comfortable and constant temperature
d) Window
e) Sufficient work place
f) Storage for active materials.

We need to be more productive with our computer system by deleting unused files and free up space, back up data, install and learn features of the needed programs. Emails should be concise and brief using clear and interesting subject, avoid using all caps and copy only to relevant persons. To send long messages as attachments not email text, check and delete messages, regularly use phone calls for important messages, check grammar and spelling and use auto response when away.

Filing is important for time management and the three suggestions for more time-efficient filing system are:
a) Pick the most appropriate order from four major orders- alphabetic, topical, numeric and chronological;
b) Naming files simply and logically by putting a noun first then a modifier and place documents within a folder with the most recent documents first;
c) Prune files periodically at least once a month by spending an hour thinning files and move necessary documents to storage.

Tuesday, May 17, 2011


Fibromyalgia is a chronic illness that causes widespread pain. It is actually a form of “muscular rheumatism”, also commonly known as “soft tissue rheumatism”. [Rheumatism is aches and pains, from 3 structures-the joints (as in arthritis), the bones (as in osteoporosis), or the muscle and soft tissue, i.e. the ligaments and tendons as in fibromyalgia).
People with FMS often have pain in the muscles, ligaments and tendons. The pain is usually felt in specific parts of their body, areas known as pressure points. Common pressure points are the front of the knees, the elbows, the hip joints and around the neck. When a fibromyalgia patient presses on these pressure points, they will feel pain or slight discomfort.
Some sufferers also report concentration and memory problems. Fibromyalgia may also create many other symptoms that feed on each other for example; the jerking of limbs causes a lack of sleep that causes more pain. Fibromyalgia rarely affects men. Approximately 90% of all sufferers are females. According to western data, FMS, which has no specific ethnic predisposition, afflicts females much more than males in an approximate ratio of 20:1.FMS is seen in all age groups from young children through older adults, although for most patients the systems begin in their 20s or 30s.

Studies show that:

1. SCIENTISTS working with the Cochrane Musculoskeletal Group found and analyzed 16 studies that tested over 700 people who had FMS, with most the people women and between the ages of 31 and 55.Among the findings are: Aerobic exercise e.g.: cycling, aerobic dance, whole body aerobics or walking for at least 20 minutes a day, twice a week for 6 weeks improved aerobics (cardiovascular) fitness, tenderness and the intensity of pain in people with FMSJ. Some studies showed that people slept better, were less tired, had an overall sense of well-being, or thought they moved around better or could perform tasks. Exercises to improve muscle strength, such as squats, knee and trunk extensions and bench presses improved pain, strength and reach, and psychological well-being in one study.

2. IN large-patient population studies, about 20% of fibromyalgia patients see a decrease in their major symptoms when they exercise, and 37% specifically feel less pain. Exercise, in these studies, was defined as any activity which increased the heart rate by 40 / 85%; a frequency of at least 3 times a week; duration of at least 20 minutes; and a term of at least 6 weeks.

3. IN a Norwegian study, 33 women with fibromyalgia who had taken part in exercise and patient education programmes back in early 90s, were interviewed 6-8 years after the programme’s completion, and evaluated on a variety of measures including fibromyalgia symptoms, daily activities, and ability to cope with everyday life.
The finding: All of the 33 still reported widespread pain and 79% still had enough tender points to be diagnosed with fibromyalgia. However, when compared to their conditions 6-8 years earlier, the women who had participated in the programme had fewer tender points and reported significantly less pain and fatigue.

4. IN study, 68 women with fibromyalgia were randomly assigned to a week, twice-weekly exercise programme consisting of either strength training or stretching. The subjects involved in strength training experienced “an improvement in overall disease activity”, which was greater than the improvements reported by those involved in stretching. A year later, the people in the stretching group had pain just like before, but the people in the strengthening group had some protective effect from their exercise.

Saturday, May 14, 2011

Learn to Say Goodbye

Long winded people are time wasters in business. There are ways to deal with those "talkers"

A) On Phone
- Call talkers when are in a hurry
- Pretend to be interrupted
- Call screening and reply by email, fax and voice mail

B) In person
- Remain standing so that talker feels uncomfortable to take long
- Stand up when finished the conversation
- Continue your discussion while walking and doing the works

C) Drop-in Visitors
- Close the door to avoid interruptions
- Post a “Do Not Disturb" sign.
- Suggest another time and place to talk

Besides, use your body language, be blunt to make your point and monitor yourself.

Read Better or Less

Reading is the greatest time waster in business but is essential in getting useful information.

We can read efficiently and effectively:-
- Read the executive summary before the entire reports
- Highlights important words to ease finding
- File relevant article for future reference
- Discard outdated magazine

We can read less by:
- Subscribe publications with Executive Book Summaries
- Block out and screen irrelevant incoming information/material

We can reduce words received by:
- Toss mail that's junk
- Limit the unwanted mail
- cancel unuseful subscriptions.

Saturday, May 7, 2011

Immune System

Moderate regular exercise may enhance our immune system killing bacteria and viruses more rapidly through better circulation.
Intense exercise may suppress immune system as our body produces cortisol and adrenaline (Stress) hormone which raise our blood pressure and cholesterol level.

Exercise help to strengthen our immune system by:-
1) Flushing bacteria out from the lungs which carries airborne illness and carcinogens (Cancer - causing cells). Increase waste output, urine and sweat.
2) Increase rate of sending antibodies or white blood cells (Our body’s defence cells) to detect illness earlier that trigger the release of hormone and warning of intruders.
3) Temporary elevation of temperature may inhibit bacterial growth.
4) Slows down the release of stress related hormones.
5) Increase the natural killer cells, one of the first lines of defence against viruses.

Our immune systems consist of the following:-
Skin and mucous membranes; Tonsils and adenoids; Thymus; Spleen; Lymph nodes; Appendix; Small area of small intestine and bone marrow.

The functions of the white cells are:-
1) T lymphocytes (T stands for thymus-derived) – switching on our immune cells to fight against when there is intruders and switching off when no intruders.
2) B cells – so called the phagocyte (Well known as Macrophage). Eats all sorts of debris in tissue and in the bloodstream and dispose them. They alert certain T cells to the presence of antigens.
3) Killer, suppressor and helper T cells can mutate into cancer cells.
4) Natural killer cells – searching for the cancer cells and destroy them.

Female Abusers at SMK Raja Abdullah, Kepong.

God Bless You ALL!!!

Heart Disease

The human heart is truly a marvelous piece of evolutionary engineering. It pumps about 1 million barrels of blood during an average lifetime. It pumps blood through more than 60,000 miles of blood vessels – enough to circle the equator twice. However, heart attacks kill some 3 out of every 10 Malaysians who die (Star, 24.6.07).

Heart diseases refer to diseases of the heart and the blood vessel system within the heart, such as:
1) Coronary artery disease (CAD) is caused by atherosclerosis – the buildup of plaques in blood vessels that feed your heart. CAD causes chest pain as the coronary arteries can’t supply enough blood and oxygen to the heart. It also causes heart attacks (in which part of the heart muscle dies due to blockage of the artery).
2) Heart failure (in which the heart is not able to pump blood through the body as well as it should).
3) Arrhythmia (irregular heartbeats).

Aerobic exercises such as walking, jogging, running, swimming and bicycling can help people with heart disease in the following ways:
1) Make the heart stronger, helping it pump more blood and oxygen to the body.
2) prevent, reverse or limit the progression of heart diseases by raising high-density lipoproteins (HDL), reducing levels of LDL (bad cholesterol) which clogs the arteries, increasing insulin sensitivity, burning calories, reducing body fat and lowering blood pressure.
3) Reduce the death rate in heart attack patients by 20-25%.
4) Improve quality of life (such as more self confidence, lower stress and less anxiety).

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