Internet addiction taking toll on health !

Internet addiction has become a new threat to healthy living for Malaysians, depriving them of sleep and exercise, a survey by a global insurance group has found.

A whopping 73% of Malaysian adults who took part in the 2013 AIA Healthy Living Index survey admitted that their online activities and social networking were getting addictive, putting the country a­­mongst those with the highest addiction rates in the Asia-Pacific region.

The poll by AIA Group covered over 10,000 adults in 15 Asia Pacific markets.

Of some 900 Malaysian respondents, 81% stated that spending time online prevented them from getting enough exercise or sleep while 80% claimed that their posture was affected.

The survey noted that this addictive trend would continue to be fuelled by children growing up with the Internet as an integral part of their lives.

On healthy living, 67% of adults in Malaysia felt that their health was not as good as it was five years ago.
Overall, Malaysia scored 61 out of 100 points in the survey.

Malaysia also fared poorly in the area of healthy habits, with 32% of adults admitting that they did not exercise regularly.

On average, Malaysians spent only 2.5 hours on exercise a week, below the regional average of three hours and below the ideal recommended by most experts.

Sufficient sleep was rated the most important driver of healthy living in Malaysia and the region.

While adults in Malaysia desired eight hours of sleep, they only had 6.4 hours on average, leading to a sleep gap of 1.6 hours, the third highest in the region.

Spending time online was listed as one of the causes of this sleep deprivation.

The survey mentioned that these not very positive health habits were aggravated by a preference for sedentary ways to relieve stress, such as watching TV or movies, playing computer or mobile games and spending time online.

Spending time with family and children or friends was also a popular way to de-stress for Malaysians.

Meanwhile, healthy food habits were still limited to the basics of drinking more water as well as eating more fruits and vegetables, although 56% of Malaysian adults were also trying to eat less sweets and snacks.

There was also much concern about obesity – 64% of Malaysian adults said they wanted to lose weight, above the regional average of 53%. Further, 93% agreed that obesity among younger people was a worrying trend.

Cancer, heart disease and being overweight were the top health concerns in Malaysia, with the former two being above regional averages.

Despite these concerns, only 50% of Malaysian adults had medical check-ups in the past 12 months.

The study found that 89% of adults in Malaysia felt that employers should help employees live a healthy lifestyle, mainly by providing free health checks, not subjecting em­­ployees to undue stress and ensuring workloads were not excessive.

AIA Bhd chief executive officer Bill Lisle said the company was committed to helping Malaysians live longer and healthier lives.

“Through this extensive survey, we are keen to identify and enhance awareness of the key trends that impact the health of adults so we can actively work with the community and our customers to promote more positive attitudes.”

Contributed  by Lim Ai Lee The Star/Asia News Network

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Keeping a pledge to fitness resolutions for a new year new beginning 2014

Two heads are always better than one, so grab a friend to exercise with. The support and motivation will go a long way towards achieving results. – AFP

A new year signals a new beginning, but are fitness resolutions necessary when most people can’t sustain them?

RESOLUTIONS are never easy to keep, especially fitness ones.

Every year-end, I hear these mantras from at least a dozen people: lose weight, get toned, enrol in yoga, run faster, muscle up, eat less...

It’s like a pledging ritual, but without proper planning and implementation. Only one, at most two, will doggedly stick to the resolve. Hats off to them.

Most people gear up to hit the gym come Jan 1, follow through for the first couple of months, hit a roadblock (most likely from laziness, muscle soreness or injuries), and eventually, slide off the commitment ladder. This is also the period when gyms, as well as wellness and slimming centres, offer huge promotions to entice new clients.

Don’t be fooled or gullible enough to fall into this trap unless you know you have the perseverance to succeed.

Resolutions seem possible at the start of the year, but become impossible as the days and months whiz past. Or, you’ve set unrealistic expectations. Habits and behaviours require time to change, so don’t be too tough on yourself.

One of my Pilates students has told me countless times that his intention is to lose his belly fat. He’ll point to a macho guy at the gym and say, “I want to look like that.”

Not wanting to engage in a lengthy discussion about body types, every year, I’ll advise him on a workout regime he can adhere to. He’ll pump iron, run on the treadmill, and attend classes diligently the first few weeks.

Then poof!, he disappears, citing work, travel, weather and family issues. By year-end, he’ll reappear, pinch his spare tyre and exclaim, “Look at this!”

I’ll look and smile knowingly. This scenario has continued for the past five years. Buddy, I can’t help you if you don’t help yourself.

So this year, why not do something different before embarking on your fitness goals?

First, sit on the couch and get your cravings out of the way. Yeah, that’s right. Allow yourself to binge to your heart’s desire to usher in the New Year. Put your feet up, snack on your favourite food – junk included, and sip your preferred drink, while watching the telly.

It’ll feel good for a while, but pretty soon, you’ll be sick of the over-indulgence and yearn for a more meaningful activity.

When you have mental clarity, focus on a fitness programme that is attainable. Ditch the impossible resolutions (e.g. losing 20 kilos in six months), but take your health and self-improvement goals one baby step at a time.

Unlike food, the endorphins released during exercise leave you feeling high for a longer time. Not only does it boost your mood, it also helps you get in shape.

Have you heard of anyone feeling depressed after a round of exercise? Fatigued, yes, but they’re rarely down in the dumps.

Physical activity doesn’t have to be complicated, so here are some tips for a healthy start:

Always warm up before starting a physical activity

Warming up is essential to prepare the body for energetic activity and reduce the risk of injury. The purpose is to ease both the mind and body from a state of rest into a state of strenuous activity.

A warm-up routine should consist of a 10-minute cardio workout, such as skipping or brisk walking, and five to 10 minutes of gentle loosening exercises, which produces a light sweat (for example, rotation of the ankle, wrists, shoulders and hips).

Increasing the core and muscle temperatures helps to make muscles loose and supple. Besides increasing the heart rate and boosting blood flow, warm-ups supply oxygen to the muscles and prepare the body for action.

Walk, walk and walk

If you have limited finances or lack time to join the gym, go brisk walking, weather permitting. Avoid taking lifts, but walk up the stairs, walk to the shops, walk around the park or walk to your colleague’s cubicle instead of phoning or sending her/him an Intranet message.

Walking has multiple benefits, including helping against heart disease, high blood pressure and type 2 diabetes.

Work out with a friend

Two heads are always better than one, so grab a friend to exercise with. The support and motivation will go a long way towards achieving results. And with the crime rate these days, it’s better to have a companion, especially if you’re doing an outdoor workout.

Commit to early morning exercise

Everyone needs an extra minute of sleep, but if you can rise early and squeeze in at least 30 minutes for exercise, you’ll be more likely to keep to your regime.

Plus, once you get the exercise bit out of the way, you’ll also have plenty of energy left for the rest of the day.

Combine cardio and strength training

Instead of allocating separate days for cardio and strength training, combine both. Do a two-minute cardio routine and add two strength moves (e.g. crunches and push-ups). Repeat the cardio and add two more strength moves (e.g. squats and tricep dips).

Not only does it help with muscle retention, but it also promotes a faster metabolic rate and enhances lipolysis, speeding up the rate of fat loss.

Cool down and stretch

Cooling down is equally as important as warming up, though many people fail to realise this and jump into the next activity immediately.

Cooling down restores the body to a pre-exercise state in a controlled manner, helps the body repair itself, and can lessen muscle soreness the following day. Gentle walking for five to 10 minutes is good to recover the heart’s resting rate. After that, perform some static stretches by holding the stretch for at least 20 seconds.

Eat healthy

Try to eat healthy (cut out the fried stuff) and load up on fruits and veggies, but don’t skip your favourite desserts, no matter how sinful they are. Instead, have a mini serving to satiate your taste buds.

Research reveals that skipping dessert can backfire and leave you wanting more. In a 2010 study published in the journal Obesity, dieters who were restricted from eating a small dessert were more likely to be left “wanting” than those who had a bite of sweets. Eliminating your favourite foods can be a recipe for disaster and may create an obsession.

Personally, I can’t keep to resolutions. As I get older (translation: injuries that take longer to heal), I occasionally cut myself some slack and allow my body a break to recharge for a week. But, that doesn’t mean I do nothing. I still stretch in bed, do breathing exercises, or take long strolls and get to know the neighbourhood dogs.

After all, you’re not participating in a sprint to get fit. Rather, we’re all runners in this slow, steady marathon for better health. There are no winners or losers, just healthier, trimmer individuals and less medical expenses.

On that note, here’s wishing readers a happy new and fit year ahead!

Contributed yy Revathi Murugappan

The writer is a certified fitness trainer who tries to battle gravity and continues to dance, but longs for some bulk and flesh in the right places. She hopes to do one final dance in 2014 before gracefully bowing out from stage to make way for the next generation.

Exercise can affect your DNA

Exercise doesn't only improve your appearance, it can alter your genes, cutting your risks of obesity and diabetes, a new Swedish study finds.

While inherited DNA cannot be altered, the way that genes express themselves can through exercise, diet, and lifestyle, researchers from Lund University Diabetes Center explained, noting that a workout can positively affect the way cells interact with fat stored in the body.

Lead author Charlotte Ling, associate professor, and her team looked at the DNA of 23 slightly overweight but healthy men aged around 35. The men previously didn't exercise but attended indoor cycling and aerobics classes for six months. “They were supposed to attend three sessions a week, but they went an average 1.8 times,” says associate researcher Tina Rönn.

Using technology that analyses 480,000 positions throughout the genome, they could see that epigenetic changes had taken place in 7,000 genes (an individual has 20,000 to 25,000 genes). A closer look revealed genes linked to diabetes and obesity, also connected to storing fat, had also been altered.

“We found changes in those genes too, which suggests that altered DNA methylation as a result of physical activity could be one of the mechanisms of how these genes affect the risk of disease,” said Rönn.

“This has never before been studied in fat cells. We now have a map of the DNA methylome in fat,” Lind added.

The findings, announced this week, appear online in the journal PLOS Genetics.

A separate study published this March in the journal Cell Metabolism shows that when people exercise for as little as 20 minutes, it can alter their DNA almost immediately. - AFP Relaxnews

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Exercise for the brain

The therapeutic properties of exercise is well supported by a substantial amount of research.

Recent studies reported that an increase in the time dedicated to physical health-based activities is not associated with a decline in academic performance.

THE benefits of exercise are well publicised. Exercise is associated with a reduction in physical illnesses such as cardiovascular disease, colon and breast cancer, obesity and mental illness (including depression and anxiety disorders) across the adult lifespan.

The National Health and Morbidity Survey 2011 revealed that about 64.3% of Malaysians were physically active. The level of physical activity gradually decreased with increasing age, and this was particularly apparent in senior citizens.

Despite evidence of the importance of exercise, the prevalence of overweight and obese Malaysians was 29.4% and 15.1% respectively based on the World Health Organization (1998) classification.

Although some are aware of the benefits of exercise, there are many who are unaware that exercise has considerable benefits for the brain. This is put aptly by John Ratey, author of A User’s Guide to the Brain.

“Exercise is really for the brain, not the body. It affects mood, vitality, alertness and feelings of well-being.”

There is increasing evidence that exercise can improve learning and memory, delay age-related cognitive decline, reduce risk of neurodegeneration and alleviate depression.

Exercise and brain function

Exercise improves brain function in different ways. It enhances learning and plasticity, is neuroprotective, and is therapeutic and protective against depression

Exercise enhances learning and plasticity, which is the capacity of the brain and nervous system to continuously alter neural pathways and synapses in response to experience or injury.

Although some are aware of the benefits of exercise, there are many who are unaware that exercise has considerable benefits for the brain.

The effects of exercise have been demonstrated in ageing human populations in which sustained exercise has augmented learning and memory, improved executive functions, impeded age-related and disease-related mental decline, and protected against age-related atrophy in parts of the brain areas that are vital for higher cognitive processes.

Physical activity has a positive effect on cognition, which includes every mental process that may be described as an experience of knowing (including perceiving, recognising, conceiving, and reasoning).

There is a significant relationship between physical activity and improved cognition in normal adults as well as those with early signs of Alzheimer’s disease (AD), in which there is mild impairment of memory or cognition.

There is a dose-response relationship between exercise and health-related quality of life, with moderate exercise associated with the best outcomes.

The literature on the effects of exercise on cognition during children’s development is less substantial. However, a meta-analysis by Sibley & Etnier reported a positive correlation between physical activity and cognitive performance in children aged between four and 18 years in eight categories, i.e. perceptual skills, intelligence quotient, achievement, verbal tests, mathematic tests, memory, developmental level/academic readiness and others.

A beneficial relationship was found for all categories, with the exception of memory, which was unrelated to physical activity behaviour, and for all age groups, although it was stronger for children in the ages of four to seven and 11 to 13 years, compared with the ages of eight to 10 and 14 to 18 years.

Recent studies have reported that an increase in the time dedicated to physical health-based activities is not associated with a decline in academic performance.

The literature on the impact of exercise on cognition in young adults is limited, probably because cognition peaks during young adulthood and there is little room for exercise-related improvement at this stage of the lifespan.

Although there is considerable evidence that exercise can facilitate learning in humans and other animals, there are gaps in knowledge regarding the types of learning that are improved with exercise.

Therapeutic exercise programmes after a stroke accelerates functional rehabilitation.

Exercise protects the brain (neuroprotective). It reduces the impact of brain injury and delays the onset and decline in several neurodegenerative diseases. For example, therapeutic exercise programmes after a stroke accelerates functional rehabilitation.

Furthermore, physical activity delays the onset and reduces the risk for AD, Huntington’s disease and Parkinson’s disease, and can even slow functional decline after neurodegeneration has begun.

There is evidence that exercise is therapeutic and protective in depression, which is associated with a decline in cognition.

Depression is considered to be a health burden that is greater than that of ischaemic heart disease, cerebrovascular disease or tuberculosis.

Clinical trials have reported the efficacy of aerobic or resistance training exercise in the treatment of depression in young and older patients, with benefits similar to that of antidepressant medicines. More exercise leads to greater improvements.

Trials have also reported improvement in depressive symptoms in AD compared to those non-exercising individuals whose depressive symptoms worsened.

Bipolar disorders do not appear to respond as well to exercise, but those with anxiety respond even faster.

There is a convergence of the concept that brain health and cognition are influenced by the interplay of various central and peripheral factors. Brain function is believed to be impaired by peripheral risk factors that lead to cognitive decline, including hypertension, hyperglycemia, insulin insensitivity and dyslipidemia, features that are commonly known as the “metabolic syndrome”.

Of these factors, hypertension and glucose intolerance play crucial roles. Exercise not only reduces all these peripheral risk factors but also improves cardiovascular health, lipid–cholesterol balance, energy metabolism, glucose use, insulin sensitivity and inflammation.

As such, exercise improves brain health and function by directly enhancing brain health and cognitive function, and indirectly, by reducing the peripheral risk factors for cognitive decline.

It is believed that exercise initiates an interactive cascade of growth factor signals which lead to the stimulation of plasticity, improvement of cognitive function, reduction of the mechanisms that drive depression, stimulation of neurogenesis and improvement of cerebrovascular perfusion.

Although much is known about the effects of exercise and physical activity on brain and cognition, there are many important questions that are unanswered.

They include questions like the design of exercise interventions which optimise the effects on cognition and brain health; when it is best to begin; what are the best varieties, intensities, frequencies and duration of exercise; is it ever too late to start an exercise programme; and can exercise be used to reduce the effects of neurodegenerative diseases.

Knowing the how

Exercise affects many sites in the nervous system and stimulates the secretion of chemicals like serotonin and dopamine, which make humans feel calm, happy, and euphoric. You do not have to wait for these feelings to occur – you can initiate them by exercising.

There is no shortage of advice on the various physical exercises that enhances cardiovascular health. Prior to embarking on exercise, a consultation with the doctor would be helpful, especially for senior citizens. This will help in choosing the appropriate exercise for one’s individual situation.

In general, what is good for the heart is also good for the brain.

The usual recommended minimum is half an hour of moderate exercise thrice a week. This can be walking, jogging, swimming, playing games, dancing etc.

The public is often reminded about a healthy lifestyle, which is focused on physical health. However, it is also important to exercise mentally and keep the brain healthy.

There are publications and activities available that can help you make a start and continue to improve cognition, memory, creativity and other brain functions.

Anyone at any age can do so, even senior citizens. It is moot to remember the adage: if you don’t use it, you lose it.

Malaysia Festival of the Mind 2013

The ninth Malaysia Festival of the Mind will be held from June 15-16, 2013, at Universiti Tunku Abdul Rahman (UTAR) Perak Campus in Kampar, and June 22-23 at Tunku Abdul Rahman University College (TARC) Main Campus in Setapak, Kuala Lumpur.

It is open to the public from 9.30am - 4.30pm. Talks, workshops, exhibitions and competitions will be held to create awareness about the human mind and its unlimited potential; as well as ways of tapping into and developing one’s brainpower to the fullest.

For further information, visit www.utar.edu.my/mmlm or email mmlm@utar.edu.my or call (03) 7625 0328 (Justin/Sin Yee) or (05) 468 8888 (Wei See/Jamaliah).

By Dr MILTON LUM

> Dr Milton Lum is a member of the board of Medical Defence Malaysia. This article is not intended to replace, dictate or define evaluation by a qualified doctor. The views expressed do not represent that of any organisation the writer is associated with. For further information, e-mail starhealth@thestar.com.my. The information provided is for educational and communication purposes only and it should not be construed as personal medical advice. Information published in this article is not intended to replace, supplant or augment a consultation with a health professional regarding the reader’s own medical care. The Star does not give any warranty on accuracy, completeness, functionality, usefulness or other assurances as to the content appearing in this column. The Star disclaims all responsibility for any losses, damage to property or personal injury suffered directly or indirectly from reliance on such information.

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