ROAD TO OPTIMAL HEALTH. You've gone to the doctors, have a thorough medical check-up and have been given a clean bill of health. And, you have evaded the flu bug for months. Even so, this does not necessarily put you in a state of optimal health. Optimal health means to live life with robust vitality, free of troubling symptoms and chronic diseases. This should be the ultimate goal for everyone - to enjoy physical, mental, emotional, and spiritual health. In a nutshell, optimal health means becoming the best version of yourself and attaining your full potential. To achieve that, you require a balanced strategy in four key areas - nutrition, exercise, rest and mental attitude. NUTRITION We are literally what we eat. Due to the frantic pace of modern life, rarely do we sit down with the entire family and have three home cooked meals a day. A healthy diet produces a healthy body and poor nutrition not only leads to a tired, run-down feeling but also puts you at risk of numerous diseases. According to the American Cancer Society, 35-70 per cent of all cancers can be traced to diet. A healthy, balanced diet includes vitamins, minerals, proteins, carbohydrates, fats, fibres and phytofactors. Consider supplementing to meet all your nutritional needs. EXERCISE Current lifestyles are predominantly sedentary, so regular exercise can offer additional health and fitness benefits. However, you should not subject yourself to gruelling exercise routine that pushes your body to the limit. The adage "no pain, no gain" is a cliche. What you need is regular, moderate exercise 3-5 times a week, which includes cardiovascular activity, resistance or weight training and stretching for flexibility, to maintain a strong heart, build muscle tone and reduce the effects of stress. REST Many of us skip this section, taking it for granted. Most adults get the bare minimum of the 7-9 hours sleep. Without sufficient rest, the individual's learning ability and memory can be impaired as the primary benefit of sleep is to restore the brain and rejuvenate the body. While you sleep, your body's repair mechanism goes to work, renewing cells so that when you awaken, you're a brand new person. MENTAL ATTITUDE How many times have you been asked: Is the glass half empty or half full? It may appear to be a trivial question but it takes a peek into your state of mind. The mind-body link plays a vital role on how the body handles stress. A healthy mental attitude allows you to cope with life's ups and downs. Having a positive mental attitude can help you cope with the frustrations of daily living. While there may not be a concrete formula to achieving optimal health, you can choose lifestyle habits that will improve your well-being and help you attain optimal health. ** Dr Aziz is a neurophysiologist. (Extracted from the New Straits Times, 14 September 2004)

RAISING HEALTHY CHILDREN. A CHILD'S first two years are crucial as this is when brain development takes place. If a woman is malnourished during pregnancy, or if her child is malnourished during this time, the child's physical and mental growth may be slowed down. This cannot be made up when the child is older - it will affect the child for the rest of his or her life. Asian children are weaned off milk early. Parents must make it a habit to give them at least 2-3 glasses of milk daily until they reach adolescence. Calcium is essential for healthy bones. No thanks to advertising, children are greatly influenced by unhealthy junk food. In the long run, this may lead to malnourishment or obesity. Snacking junk food between meals is a no-no. Since it is hard to totally control this, it is necessary to give them multivitamin supplements to minimise the negative effects. Whether your child is a toddler or a teenager, you can take steps to improve nutrition and encourage smart eating habits. Here are some guidelines provided by the Mayo Clinic for a healthy diet. Birth to two years old: Breast milk is the best single food for infants from birth to six months of age. It provides good nutrition and protects againsst infection. Breastfeeding should be continued for at least the first year, if possible. If breast-feeding is not possible or not desired, iron-enriched formula (not cow's milk) should be used during the first 12 months of life. Whole cow's milk can be used to replace formula or breast milk after 12 months of age. Breast-fed babies who do not get regular exposure to sunlight may need to receive vitamin D supplements. Begin suitable solid foods at four to six months of age. Most experts recommend iron-enriched infant rice cereal as the first food. Use iron-rich foods, such as grains, iron-enriched cereals and meats. Do not give honey to infants during the first 12 months of life. Do not limit fat during the first 2 years of life. Two years and older: Provide a variety of foods, including plenty of fruit, vegetables and whole grains. Use salt (sodium) and sugars in moderation. Encourage a diet low in fat, saturated fat and cholesterol. Help your child maintain a healthy weight by providing proper foods and encouraging regular exercise. According to Unicef, every year, nearly 11 million children die from preventable causes before reaching their fifth birthday. Millions more survive only to face diminished futures, unable to develop to their full potential. Many of these deaths can be avoided if parents and caregivers understand what to do when illness strikes and how to recognise the danger signs that signal the need for medical help. Some of the common diseases which can be prevented in children through immunisation include polio, tetanus, measles and chicken pox. **Dr Ali Azman Minhaj, paediatric consultant with 34 years of experience. (Extracted from the News Straits Times, 21 September 2004)

TIP-TOP IMMUNE SYSTEM THE ANSWER. AFFLICTED by yet another cold? Constantly fatigued? The answer may lie in boosting your immune system. The immune system is a complex organisation that becomes less efficient as we age. It is the body's silent but powerful defence mechanism against foreign invaders capable of causing infections such as viruses, bacteria or fungus. These invaders might also be the body's own cells growing abnormally. The system is never totally at rest. It is on guard 24 hours a day and, over the years, starts to weaken unless it is boosted. It is composed of billions of white blood cells (the body's defence cells) that travel in and out of the thymus, lymph nodes, liver and spleen. These cells also travel in the blood stream and lymphatic channels to whichever location they are needed to fight the foreign invaders. Factors that weaken the immune system include inadequate rest, stress, high cholesterol, heavy metals (lead, mercury), excessive sweets and junk food, alcohol and tobacco abuse, toxic environmental chemicals (pesticides, herbicides), depression, obesity, growth hormone deficiency and free radical damage. To maintain a healthy immune system, one has to correct all the above factors. In addition, eating a well-balanced healthy diet with lots of fruits, vegetables and high-quality protein is essential. There are also certain immune system boosters that have proven to be beneficial. These are antioxidants, low-fat protein, lecithin, garlic, gingko, echinacea (to be used as needed), zinc, gamma linolenic acid, B vitamins and magnesium. Exercise also does wonders to boost your immune system. There are several theories. First, physical activity may help by flushing bacteria out from the lungs (thus decreasing the chance of a cold, flu or other airborne illness) and flushing out carcinogens (cancer-causing cells) by increasing waste output such as urine and sweat. When you work out, antibodies and white blood cells are despatched through the body at a quicker rate. As these antibodies or white blood cells circulate more rapidly, they could detect illnesses earlier. The increased rate of circulating blood may also trigger the release of hormones that "warn" immune cells of intruding bacteria or viruses. Furthermore, the temporary elevation of body temperature may inhibit bacterial growth, allowing the body to fight the infection more effectively. Excercise also slows down the release of stress-related hormones. Stress increases the chance of illness, so physical activity could reverse this factor. Gerontologists believe that the immune system's failure ultimately leads to premature death. Therefore, having a powerful and efficient immune system could be one of the keys to ageing successfully. Due to extensive and continuing research, new products will soon be available in the market. Products include thymic extract, stem cell technology and nanotechnology where smart bombs will be injected to our system to detect and destroy cancerous cells. Still, there is no substitute for a healthy lifestyle. **Dr Rajbans Singh is a consultant physician and geriatrician. He is also president of the Malaysian Healthy Ageing Society. (Extracted from the New Straits Times, 28 September 2004)

MAN-AGE YOUR HEALTH. If you ask a man to take the car for an oil change, he'll most likely jump at it. But, when you tell him to go for a medical check-up, chances are he'll cringe, pout or turn a deaf ear. Statistics show that men to not go for a physical examination as often as women do and are less knowledgeable when it comes to health issues. They keep their emotions pent-up and their male ego will keep them from seeking help until it is too late. Some men avoid going to the doctor because of their fear of finding out something is seriously wrong and fear of having to take medication for a lifetime. Knowledge is one way to overcome that fear. As a result, in addition to lifestyle and genetic factors, men possess a higher risk of premature death, heart disease and stroke. Since they tend not to cope with stress too well, on the average, a man's lifespan is also about three years shorter than that of a woman's. As men get older, the ability to produce the hormone testosterone declines. This decrease in testosterone production is sometimes referred to as andropause or "male menopause". If testosterone levels fall below the normal range, some typical symptoms may include low sex drive, erectile dysfunction (ED), increased irritability or depression, fatigue, reduced muscle mass and strength, inability to concentrate and decreased bone density or osteoporosis. Some tips for staying healthy: Avoid smoking. But if you do smoke, talk to your doctor about quitting. You can take medicine and get counselling to help you quit. Make a plan and set a quit date. Tell your family, friends and co-workers you are quitting. Ask for their support. Follow a healthy diet. Eat a variety of foods, including fruits, vegetables, animal or vegetable protein (such as meat, fish chicken, eggs, beans, lentils, tofu, or tempeh) and grains (such as rice). Limit the amount of saturated fat you eat. Be physically active. Walk, dance, ride a bike, rake leaves, or do any other physical activity, you enjoy. Start small and work up to a total of 20 to 30 minutes most days of the week. Maintain a healthy weight. Balance the number of calories you eat with the number you burn off through your activities. Remember to watch portion sizes. Talk to your nutritionist or dietician if you have questions about what or how much to eat. If you drink alcohol, have no more than two drinks a day. A standard drink is one 12-ounce (0.35l) bottle of beer or wine cooler, one five-ounce glass of wine, or 1.5 ounces of 80 proof distilled spirits. What can you do to stay healthy and prevent disease? You can go for certain screening tests, take preventive medicine if you need it, and adopt healthy habits. My advice for men is to go for regular medical check-ups at least once a year if you are above 40, be more proactive in managing your health, take time to relax, handle stress better, change your nutritional habits and above all, take a positive approach to life. **Dr Rajbans Singh is a consultant physician and geriatrician. He is also president of the Malaysian Healthy Ageing Society. (Extracted from the New Straits Times, 5 October 2004)

KEY TO HAPPY HOUSEHOLD. How many times have you heard the adage, health is wealth? For a woman, the trials  of juggling a career and a family, aged parents, even pets, can take a toll on her health. Often times, if a woman falls ill, the household crumbles. Whatever a woman's age, her  health is in her hands. It is important that women maintain a healthy lifestyle before conceiving as this determines the health of the baby. The development of the baby depends completely on the mother's nutritional intake. Therefore, it is especially important to get a balanced diet. Folic acid supplements will help prevent birth defects. Most women in this part of the world are not altogether prepared to become mothers, particularly when it comes to breastfeeding. They take pains over their wedding plans but  motherhood is usually haphazard and not prepared for adequately. To enhance milk production, women must have a relaxed, conducive environment. Early bonding between mother and child is also crucial for the baby's health. Once a woman hits 35, her calcium levels start dropping since very few adults take milk. Poor nutritional habits (eating fast, canned, fried or processed food and television dinners) contribute to a decline in health. Therefore, it is vital to take supplements like antioxidants, protein and calcium to minimise or help prevent degenerative diseases. Naturally regular exercise is also another factor which complements nutrition in achieving a healthy lifestyle. Subject to your doctor's advice, all woman should follow these general nutrition guidelines: get between 1,000mg and 1,500mg of calcium daily eat five or more 1/2-cup servings of fruits and vegetables eat six or more 1/2-cup servings of whole grains and complex carbohydrates like pasta, bread, cereal and beans eat foods containing omega-3 fatty acids like mackerel, salmon, tuna and walnuts and avoid foods containing saturated fats (often listed on the label as hydrogenated or partially hydrogenated fats). eat soy-rich foods such as tofu because they contain chemicals called phytoestrogens (also called isoflavones), which have an oestrogen-like effect on the body. Many older women do not eat enough of the nutrients they need. Vitamin B and D are particularly important to women as they age because these vitamins contribute to bone and heart health and may help reduce the risk of osteoporosis and heart disease - health risks for older women. For most healthy people, any vigorous activity such as brisk walking, swimming, running or biking, for at least 30 minutes three to four times each week, benefits the heart, lungs and circulatory system. Moderate to low-intensity activity such as walking for pleasure, gardening or doing housework for 30 minutes is also beneficial. If you are a couch potato, it's still not too late. Exercising in your latter years can help improve and maintain your health. Here's how: Weight training can greatly increase overall muscle, ligament and tendon strength as well as bone density. This improves a woman's balance and ability to walk, resulting in maximum independence and a decreased incidence of falls. Strength-training - lifting weights or exercising against resistance - can also prevent or slow bond-weakening osteoporosis. Strength-training also lessens arthritic pain. Regular cardio workouts such as swimming and running raises your heart rate and may greatly reduce hardening and blockage of the arteries, a condition known as atherosclerosis. Atherosclerosis is a major cause of heart disease and stroke. Women who are physically active are less likely to develop adult onset diabetes. For women who have diabetes, exercise may help their condition because exercise increases the body's ability to control blood glucose levels. Exercise also helps control weight gain, a major risk factor for diabetes. So, take stock of your health, ladies. **Dr Ali is a paediatric consultant with 34 years of experience. (Article extracted from the New Straits Times, 12 October 2004)

STRESS BUSTERS. Every one of us is subjected to stress, from the busy chief executive officer to the stay-at-home mum to the seven-year-old child. Stress can be defined as a reaction to any stimulus or challenge that upsets normal function and disturbs mental or physical health. Would you believe that between 70 and 80 per cent of all visits to physicians are for stress-related disorders? Chronic stress directly affects the immune system and, if not effectively dealt with, can seriously compromise health. According to Dr David Posen in his paper published in the Canadian Journal of Continuing Medical Education (April 1995), the causes of stress are multiple and varied. They can be classified into two general groups: external and internal. External stressors can include illness among relatives or good friends, death and unemployment. Even a positive experience such as a new marriage, a job promotion or financial gain can be a stress-provoking event. However, most of the stress that we have is self-generated (internal), e.g., emotional conflicts. We create the majority of our upsets, and because it is self-inflicted, we can do something about it. This gives us a degree of control, something we do not always have when external forces are upon us. Stress can also be caused by allergic reactions, a poor diet, nutritional deficiencies and substance abuse. These imbalances are a major contributing factor to stress. They help to set up a cycle in which a stressor causes a biochemical imbalance  in the body. This, in turn, depletes the immune system, causing illnesses, which create more stress for the individual concerned. The vicious cycle then continues. The body responds to stress by eliciting the "fight or flight" response, leading to an increased secretion of stress hormones, adrenaline and steroids such as cortisol. These hormones can procduce many of the following physiological reactions. When our skeletal muscles begin to contract, metabolism speeds up. Blood pressure, heart and breathing rates increase. The digestive system begins to shut down, the pupils start to dilate, the urge to urinate and have a bowel movement increases and arteries to the arms and legs constrict. All these reactions help prepare the body to fight, or, to run away from danger. This was important for primitive man to survive in the face of danger. Today, however, this fight or flight response may occur many times a day, caused by traffic jams, deadlines, finances, family problems, unpleasant relationships, etc. All these result in cardiovascular diseases and a weak immune system that leaves the individual susceptible to degenerative and infective diseases. To reduce and combat stress, you have to be willing to change your mindset. Many services, products and opportunities are available today for just that. Alternative medicine offers many beneficial strategies for reducing stress and its effects. Acupuncture, biofeedback, meditation, guided imagery and lifestyle counselling, as well as diet, exercise and nutritional programmes are highly recommended. Humour is also a wonderful stress reducer, an antidote to emotional upsets. Laughter relieves tension. In fact, we often laugh hardest when we have been feeling most tense. A change of mindset and seeking opportunities for a healthier lifestyle may be worthwhile considering. Many self-help and health books are available in the market. **Dr Aziz is a neurophysiologist. (Article featured in the New Straits Times, 19 October 2004)

HEALTHY LIFESTYLE THE KEY. If there is one organ in the body that is constantly overloaded with work, it is the heart. It beats continuously every second of the day, until your life ends. The heart is a powerful organ, about the size of your fist, and is responsible for pumping blood to the entire body. In a healthy adult, the body contains about five litres of blood that is circulated over and over through the body. The blood moves from the heart, into the arteries, capillaries and veins before returning to the heart. The entire cycle takes about 60 seconds, during which time the blood carries oxygen and nutrients to all the cells in the body. As the individual ages, many factors can affect the normal functioning of the heart such as stress, elevated blood cholesterol levels and the clogging of vessels (atherosclerosis) brought about by damaged blood vessels. Heart disease is one of the leading killers of men and women in the country. Heart failure is defined as the inability of the heart to pump sufficient blood to meet the needs of the body. The pumping function of the heart is divided into two phases: firstly, its ability to actively pump blood to the body and secondly, its ability to relax properly so that blood can return into the relaxed heart. The first phase is called systole; the second, diastole. When the heart begins to malfunction, both of these functions usually become abnormal. In his bestseller, Program for Reversing Heart Disease, Dr Dean Ornish offers documented proof that heart disease can be halted or even reversed simply by changing your lifestyle, diet, exercise and meditation. Although diet is crucial, Dr Ornish cites that emotional stress plays an important role in just about all illnesses, both directly and indirectly. Emotional stress constricts the artiries and clots blood faster, which in turn, may cause a heart attack. Recognising your risk for heart disease is an important first step. In addition to age and family history, high blood pressure, high cholesterol, diabetes, smoking, obesity and physical inactivity all increase your risk for heart disease. To maintain a healthy heart and help reduce the risk of heart disease, it is essential that you change your lifestyle by following a proper diet (high in fibre but low in processed food and hydrogenated oils, rich in omega-3 oil), manage stress, quit smoking, exercise regularly and embark on love and pleasant interpersonal relationship with others, as people who feel lonely and depressed are more likely to fall sick and die prematurely. Take Chow Kean Mun, for example. He had a triple bypass 23 years ago and today at 75, he is a picture of health. From being a chain smoker and a couch potato in his 50s, the man has completely changed his lifestyle and dietary needs. His daily regime includes a brisk walk, gardening, spending time with his grandchildren, partaking in religious activities, playing chess and occasionally, a drink or two with his buddies. He also takes a generous intake of food supplementations that are of natural origin and organically grown. With today's precessed food devoid of much nutritional value, food supplementation has become a necessity. Sufficient intake of antioxidants such as vitamins A, C and E, carotenoids, cathechins and CoQ10 may protect against oxidative damage. If an apple a day can keep the doctor away, healthy lifestyle changes can keep the heart ticking away! **Dr Aziz is a neurophysiologist. (Article published in the News Straits Times, 26 October 2004)