Gestures, postures and movements! These actions are all supported by our bones. It may not sound like a big deal, but bones give us mobility. Our bones are made up of living cells and like all other cells that we have, they need to be constantly repaired. Our body works hard to replace old and broken bones with new and healthy ones. This process is known as bone remodeling. It has been estimated that every 7 to 10 years, we get a new set of bones. Bone remodeling is a metabolic process that involves growth factors, hormones, and enzymes for bone development that replaces older bones with stronger bones in order to maintain the strength of the bone and mineral balance. Calcium - Building Blocks For Bone Calcium is an important nutrient necessary for cellular function, most often associated with healthy bones and teeth. It also plays an important role in blood clotting, helping muscles to contract, and regulating normal heart rhythms and nerve functions. About 99% of the body’s calcium is stored in bones, and the remaining 1% is found in blood, muscle, and other tissues. Women ages 18 to 50, and men ages 18 to 70, need 1,000 milligrams (mg) of calcium daily. The amount increases to 1,200 mg per day for women over the age of 50 and men over the age of 71. This equals two servings of calcium-rich foods, such as dairy or foods and beverages fortified with calcium. The amount of calcium consumed daily helps to form most of our bone mass to prevent bone loss, but it also needs support from Vitamin D3 for calcium absorption into the bloodstream, and Vitamin K2 to activate proteins that direct calcium into our skeleton. Vitamin K2 - Promotes Bone Health & Prevents Coronary Heart Diseases The two key proteins in Vitamin K2 function to build healthy bones and keep our arteries clean. Vitamin K2 is a fat-soluble vitamin found to complete calcium regulation in the body. It ensures calcium actually enters into the bones and teeth. This helps to prevent bone fractures and osteoporosis. It effectively promotes bone health and prevents coronary heart diseases. Osteocalcin deposits calcium into the bones while MGP prevents calcium from accumulating in arteries. It contains two building proteins known as Osteocalcin and Matrix-GLA Protein (MGP). Both proteins are Vitamin K-dependent that would require Vitamin K2 to activate both proteins to become biologically active. Actived Osterocalcin binds to calcium and deposits calcium into the bones and teeth. While Activated MGP ensures calcium doesn't accumulate and deposit in arteries and soft tissues. Without adequate Vitamin K2, said proteins are inactive and do not work, which will cause calcium to accumulate and deposits into blood vessels causing the hardening of blood vessels. This leads to blood flow impairment and various heart complications. It takes years to build strong bones and vice versa, it also takes years for the skeleton to be brittle and porous if there is insufficient bone-building material or an inefficient bone regulation process. However, when you have adequate Vitamin K2 intake, both Matrix Protein GLA (MPG) and Osteocalcin are being activated to perfectly synergise the actions of catch and insert free floating calcium out of your arteries, directly into your bones.

For as long as we can remember, calcium has been known as the key to maintaining bone health. Today, calcium is easily available in the form of dairy products followed by various leafy greens, seafood, legumes, certain fruits and last but not least – calcium supplements. Bone development occurs every day of our lives just like the way our skin sheds and grow new skin cells to replace them. Our bodies naturally remove (resorption) old bones and replace (absorption) them with new ones via a process called bone remodelling. Through this process, we get a new set of bones every 7 years. The pace of bone remodelling differs among individuals and gradually slows down with age. Resorption must balance absorption to prevent osteoporosis. This can be achieved with the help of calcium. Osteoporosis affects men and women of all races and is most commonly seen in women after menopause due to low levels of oestrogen. This leads to an increased risk of broken bones with various risk factors such as age, gender, family history, hormone levels and diet coming into play. The Calcium Paradox For the longest time, calcium was thought to be the answer to all bone health concerns until a recent study in 2011 shed light on contradicting results. It brought a whole new perspective on calcium’s regulation and function in the human body. The study found that women who took calcium to prevent osteoporosis are at higher risk of developing atherosclerosis, heart attack and stroke. Based on the study, for every bone fracture calcium supplementation prevents, it precipitates two potentially fatal cardiovascular disease events. What happens to our calcium needs now that the potential for heart diseases is revealed? What could be the missing link in protecting our heart and maintaining bone health at the same time? Vitamin K2: The Missing Link Vitamin K is often referred to as the “forgotten vitamin” because it is continually overshadowed by more well-known nutrients. This fat-soluble vitamin is essential in building strong bones and improving bone health as it serves as the biological “glue” that helps to plug calcium into your bone matrix. Since its discovery in the 1920s, Vitamin K has been classified into several types with K1 and K2 being the most prominent ones. Vitamin K1 plays a key role in helping the blood clot and is commonly found in green leafy vegetables. Vitamin K2 is a different cousin of the family that plays the crucial role of calcium regulation. Vitamin K2 is further divided into subtypes depending on the length of its molecular structure. Menaquinone (MK-7) is the natural form of vitamin K2’s subtype. It can only be found naturally in the Japanese delicacy natto. Short of consuming natto, our bodies lack this natural form of vitamin K2. This little vitamin, MK-7, has been creating sparks of interest as studies have shown that it helps improve bone density while preventing heart diseases by effectively depositing calcium where it belongs – in the bones and teeth. Without vitamin K2, calcium floats freely in the bloodstream and tends to deposit in the arteries, making them progressively stiffer and narrower (calcification). This impedes healthy blood flow to and from the heart. MK-7 activates bone-building proteins that are dormant in its absence. These proteins bind calcium to the bones and teeth as well as stop calcium from depositing in the arteries to prevent arterial calcification and heart disease. Vitamin K2, Vitamin D3 and Calcium: A Winning Combo If you take calcium and vitamin D for your bones, it’s also important that you get plenty of vitamin K2. These three nutrients have a synergistic effect that cannot be achieved when one piece of the puzzle is missing. Dietary calcium is linked to many benefits, especially bone health. That is why recommended daily intakes for calcium have been established. Vitamin D3, a natural form of Vitamin D, helps your body to absorb calcium, and vitamin K2 directs that calcium to your bones where it’s needed. You can think of vitamin D3 as the gatekeeper, controlling who gets in, and vitamin K2 as the traffic cop, directing the traffic to the right direction. In other words, without the help of vitamin K2, the calcium that vitamin D3 so effectively lets in might be working against you — by building up in your coronary arteries rather than your bones. Thus, calcium taken together with Vitamin D3 and Vitamin K2 may well be the solution necessary for bone health while circumventing the increased risk of heart disease.

You’re feeling tired more easily as you get older and you start feeling sorry for yourself. Your lethargy has much to do with the changes in your body as you get older. But that is no reason to put up the white flag and surrender, there are many things you can do to regain some of that lost energy. Do you look in the mirror and see the wrinkles creeping up on you? Are you struggling to stay awake or pay attention at work, even after a good night’s sleep? Finding it hard to keep fit and lacking the stamina for physical activity? Why? Your body is constantly regenerating new cells. If it didn’t, your wounds wouldn’t heal, you wouldn’t recover from the flu and you’d lose all your hair. It wouldn’t be a pretty existence. Once you hit your thirties you’ve grown to your maximum potential, there is no need to be regenerating at breakneck speed any more. So your body relaxes and now, your metabolism slows down, your hormones dwindle, you lose muscle mass and grow ‘love handles’ (if you weren’t paying attention). Does that mean you should give up? Absolutely not! What can I do? It’s NEVER too late to live a full life. Your body may slow down but it doesn’t mean you have to pack it in. In fact, if you had been diligently taking care of yourself when you were younger, you wouldn’t even notice a slowdown. But no worries, there are things you can do to keep yourself fit as a fiddle: Exercise Yes, here we go again. Exercise is a simple way to stay in shape at all ages. Exercise not only gets your body’s metabolism up, it gets your blood moving, helps to clear your mind, prevent muscle loss and excrete toxins through sweat. With so many benefits, what do you have to lose? Mind you, if you’ve never exercised a day in your life you should know your limits. For example, if you’ve never run long distances before, start by walking for an hour. Pace yourself and slowly introduce running into your routine over time. Don’t forget to warm up before you begin and, don’t be ashamed to take a breather if you are tired. Adding weight-bearing exercises can help you strengthen your muscles and encourage muscle growth. If you have pre-existing conditions like heart disease or diabetes, please discuss your exercise routine with your doctor. They may do tests to make sure you can exercise safely. Diet You are what you eat, but if you’ve been stuffing yourself full of junk food, guess what you are? We, Malaysians suffer from having too many food temptations and it’s quite hard to resist. But you don’t have to give up your sweets or fried treats, just be reasonable. Merely having your (intake a tall order), I know I can make a difference to how energetic you feel. Avoid late-night bingeing as it gives you indigestion, weight gain and poor sleep. You’ll be surprised how much more energy you’ll have when you start eating better. Supplementation Supplements have become necessary to our modern lifestyle because we don’t have much time to eat and sleep well. But there are so many supplements out there and you’re just not sure which to choose from. Choose a supplement that targets your particular need. If you’re looking for more energy, look for supplements that contain trace minerals and antioxidants such as vitamins A, C and E. These help combat the ravages of free radicals, which rob you of energy. So stop the self-pity that you’re getting older and start moving. You only live once and, you should grab life by the horns and find what powers you today!

"Health to the ocean is health to us". The omega-3 fatty acids found in fish oil have been a popular supplement choice for years. But now, researchers and consumers alike are turning their heads toward krill oil—and for a good reason! Just like fish oil, krill oil is full of omega-3 fatty acids—specifically Eicosapentaenoic Acid (EPA) and Docosahexaenoic Acid (DHA). Studies have shown that this combination can help prevent heart attacks and strokes, while also boosting brain function and joint health. However, some experts say that krill oil could offer even more benefits than its fishy cousin. But what are the differences between the two? If you're trying to decide between krill oil and fish oil, read on. Differences between krill oil and fish oil. Here are the main differences between krill oil and fish oil you should know about. Krill oil has better absorption than fish oil. Krill oil features omega-3 phospholipids that dissolve in stomach fluids and don't create a fishy aftertaste or reflux. Unlike the triglycerides (fat molecules) found in fish oil, which tend to float on the top of stomach fluids. Consuming krill oil is easily utilized by the body and incorporated into cell membranes. Krill oil contains additional nutrients. Unlike fish oil, krill oil contains an antioxidant called astaxanthin that helps to protect the body from oxidative stress and supports healthy skin, eyesight, weight, and brain health! Fun fact: astaxanthin is also responsible for giving krill oil its reddish hue. Both oils lower the risk of heart disease. Omega-3 fatty acids help lower the risk of heart disease and stroke by reducing LDL (bad) cholesterol and triglycerides (a type of fat found in the blood that uses energy) while improving HDL (good) cholesterol. These healthy fats also help to prevent blood clots, reducing inflammation and slowing down plaque buildup in arteries. Krill oil improves brain functions. Both oils are rich sources of omega-3s, which help to sharpen your thinking skills or enhance your athletic performance. But there's one key difference between the two: phospholipids found in krill oil. They act as chemical messengers in the brain to support cognitive function and neuro-regeneration better than fish oil. Fish oil is more accessible. Though krill oil has similar health benefits as fish oil, it takes longer to produce. Most fish yield around 80% fat; while krill yield only 5%. As a result, the time it takes for krill oil to decompose increases. Once the oil is transformed into a supplement, it can last longer. However, before going through this process, it must be done quickly to prevent oxidation. In order to keep the krill alive, manufacturers must store them in water tanks or frozen. This significantly increases manufacturing costs for krill oil compared to fish oil.

Malaysia thrives as the epitome of entertainment, offering a vibrant cityscape that embraces a lifestyle unlike any other. Regardless of our cultural backgrounds, Malaysians know how to make the most of every moment, relishing in late-night activities that bring us joy and a sense of belonging. Malaysians embrace a vibrant nightlife, and the late-night activities available vary from spirited mamak sessions to thrilling football nights and immersive drama and movie marathons. However, we often overlook the impact they have on our sleep patterns, leading to sleep deprivation and its consequences. Sleep sacrifices and consequences While we cherish our late-night experiences, it's essential to acknowledge the sacrifices we make when it comes to sleep. Sleep deprivation can manifest in various ways, including reduced cognitive function, impaired concentration, weakened immune system, mood disturbances, and increased risk of chronic health conditions. [1] By sacrificing sleep, we compromise our overall well-being and vitality. Sleep is not just a luxury but a necessity for our bodies and mind to function optimally. During sleep, our bodies undergo crucial restorative processes such as tissue repair, hormone regulation, and memory consolidation. Adequate sleep enhances cognitive abilities, boosts immune function, promotes emotional well-being, and supports physical health. Recognizing the importance and power of sleep is the first step toward prioritizing sleep in our lives. Tips to empower sleep restoration Plan for power naps: When late-night activities leave you sleep-deprived, consider incorporating power naps into your routine. A short nap of 20-30 minutes during the day can provide a quick energy boost and improve cognitive performance. Harness caffeine wisely: While caffeine can help us stay awake, it's crucial to use it wisely. Limit caffeine intake in the late afternoon and evening as it can disrupt sleep. Be mindful of your sensitivity to caffeine and choose alternative beverages or herbal tea during nighttime gatherings. Create a soothing sleep environment: Prioritize your sleep environment by keeping it cool, dark, and quiet. Invest in a comfortable mattress and pillows that support your body. Consider using blackout curtains, earplugs, or white noise machines to minimize disruptions. Establish a consistent sleep schedule: Set a regular sleep schedule by going to bed and waking up at the same time each day, even on weekends. This helps regulate your body's internal clock and improves sleep quality. Wind down with a relaxing routine: Before bed, engage in calming activities that signal your body it's time to sleep. Take a warm shower or bath, read a book, practice relaxation techniques like deep breathing or gentle stretching, and avoid stimulating screens. As Malaysians, we cherish our vibrant nightlife and the joy it brings us. However, we must also recognize the significance of quality sleep and the consequences of sleep deprivation. By implementing empowering sleep restoration tips, we can strike a balance between our nighttime adventures and the restful sleep our bodies and minds deserve. Let's curate a lifestyle that allows us to embrace the best of both worlds, carefully balancing our cherished cultural experiences with the rejuvenating power of sleep. References Schoenbeck, D. (2022, August 11). Documented Consequences of Sacrificing Sleep for Success. Dave Schoenbeck. https://daveschoenbeck.com/documented-consequences-of-sacrificing-sleep-for-success/

As Malaysians, our love for sports runs deep, and one sport that holds a special place in our hearts is badminton. Beyond being a game, badminton is a cultural phenomenon that unites us all, transcending boundaries and reflecting the spirit of our nation. However, it's crucial to address the potential risks associated with this fast-paced and physically demanding sport. Common Badminton Injuries Badminton is an exhilarating sport that demands agility, speed, and precision. However, the fast-paced nature of the game also comes with the risk of injuries. Here are some common badminton injuries: 1) Sprains and Strains: These injuries occur when ligaments or muscles are stretched or torn due to sudden movements, falls, or awkward landings. 2) Twisted Ankles: The lateral movements and quick direction changes in badminton put players at risk of ankle sprains or twists. 3) Shoulder Injuries: Overhead shots in badminton can lead to shoulder strains, rotator cuff injuries, or even dislocations. 4) Knee Injuries: The repetitive jumping and lunging movements in badminton can strain the knee joints, leading to conditions like patellar tendonitis or meniscus tears. Tips to have enjoyable and safe badminton sessions Warm up & Stretching: It's crucial to warm up your body and stretch your muscles. Spend a few minutes doing light aerobic exercises, such as jogging or jumping jacks, to increase your heart rate. As well as, dynamic stretches that target the major muscle groups used in badminton, including your arms, shoulders, legs, and core. Choose Appropriate Footwear: Invest in good-quality badminton shoes that provide adequate support, as proper footwear helps minimize the risk of ankle sprains and other foot-related injuries. Take Breaks and Pace Yourself: Pace yourself and take regular breaks to rest and recover. Overexertion can lead to fatigue and increase the risk of injuries. Listen to your body and give yourself enough time to recuperate between games or intense training sessions. Stay Hydrated: Proper hydration supports overall performance, and muscle function, and helps regulate body temperature. Consult a Healthcare Professional: If you have any pre-existing medical conditions or concerns, it's advisable to consult a healthcare professional before engaging in intense physical activities like badminton. They can provide valuable guidance, assess your fitness level, and recommend any necessary precautions or modifications to ensure your safety. By following these carefully curated tips, you can enjoy the game while prioritizing your safety and well-being. Badminton is not just a game—it's a way of life that symbolizes our unity, resilience, and national pride. Stay safe, play smart, and enjoy every moment on the court!

Getting enough sleep every night does not happen very often in this day and age. Whether it is a girls’ night out or a presentation that needs to be completed for work, it is common practice to sacrifice that much-needed date with our bed. Skimping sleep for a day or two might not do us much harm, but not getting enough sleep for a few weeks? Our body could be complaining about the effects of sleep deprivation with subtle signs that we mostly ignore. Always hungry and eating? Being sleep deprived means more than just feeling tired. Poor sleep decreases production of the hormone leptin (satiety hormone), which tells your brain you’ve had enough to eat. Lesser leptin leads to a constant feeling of hunger and a general slowdown of your metabolism. A sleep-deprived body can also increase production of the hungry hormone known as ghrelin. When the signals to stop eating are all messed up, you end up feeling hungry and eating more. You will be more impulsive and probably find it harder to say no to a double cheeseburger which obviously leads to weight gain. *cries* Poor cognitive skills Forgot where you placed those car keys or if you popped those pills this morning? It could be a sign of sleep deficiency! It is during sleep that the brain restores itself, preparing us for the next day’s activities. A lack of sleep leads to a slowed down brain which can cause poor attention and short memory! These side effects of sleep deprivation affects students and executives that are very much dependent on their brain power. Sleep deprivation can also affect speed and higher level processing such as making decisions at work. So if you have made some bad decisions at work, it could be your brain complaining of insufficient rest. Your emotions are all over the place When you’re tired, it is common to lose control of emotions in which you easily overreact towards emotional stimuli. It becomes easier to lash out at somebody who accidentally said the wrong thing. Or, it can be quite the opposite when you become overjoyed at incidents that happen on a daily basis. You’re unusually clumsy It’s normal that we sometimes lose balance and coordination of our limbs, but if it happens a few times in a day or if you have butterfingers, then it can be a sign you’re sleep deprived. Lack of sleep leads to a tired brain. This equals a slower response and thus delayed movements. You get sick easily Sleep quality is often an important predictor of immunity. The immune system produces proteins and antibodies that fight off infections from foreign substances like bacteria and viruses. These protective substances also help you sleep, giving the immune system more energy to defend against illnesses. A sleep-deprived body does not have a chance to build up its defensive forces and it could also be the reason why you can’t seem to shake off a common cold. Long term effects of sleep deprivation also include a higher risk of developing chronic illnesses like diabetes and cardiovascular diseases. Bad skin condition There is plenty of truth behind the phrase “beauty sleep”. Some people have perpetual skin problems due to a lack of sleep. Sleep deprivation throws off skin balance and causes common problems like dryness, dull complexion, pimple breakouts and dark eye circles! Maintain that glow with a complete beauty regime that includes ample sleeping time, good skincare products and an active lifestyle. Finding the right sleep habits Sleep deprivation symptoms can be felt in many ways, but luckily the best way to cure them is by getting enough sleep. Experts generally recommend 7-9 hours of sleep for adults and more for growing children while less is expected among the elderly. Every individual has their own sleep patterns and habits. Some adults can function well with 6 hours a day while 8 hours make them groggy. Therefore, it is important to find that balance and be consistent with your sleep. Instead of building a sleep deficit (also known as sleep debt), tuck in early tonight and enjoy the rest!

Supporting a healthy immune system is complicated! Your immune system operates in a delicate balance. From a cold to the flu to COVID-19, it has to be strong and sophisticated enough to fight off a variety of illnesses and infections, but not so strong that it overreacts unnecessarily — causing autoimmune disorders to develop. To achieve this, it's very tightly controlled by many inputs and in response to what's actually happening inside of your body. Like we said, complex. There are things you can do to help give your immune system what it needs to function optimally when needed, though. Although none involve taking a supplement. Here are five science-backed ways to build and maintain a strong, healthy immune system: 1.Stay up-to-date on recommended vaccines A strong immune system means taking advantage of the best leg up we have to protect ourselves from harmful illnesses: vaccines. Your immune system is smart, but vaccines train it to be even smarter — helping it learn how to recognize and fight off certain disease-causing illnesses. It's much safer for your immune system to learn via vaccination than through infection with these harmful germs. It's always important to be up-to-date on recommended vaccinations, especially your COVID-19 vaccine or booster as well as your annual flu shot. 2.Maintain a healthy diet As with most things in your body, a healthy diet is key to a strong immune system. This means making sure you eat plenty of vegetables, fruits, legumes, whole grains, lean protein and healthy fats. In addition to providing your immune system the energy it needs, a healthy diet can help ensure you're getting sufficient amounts of the micronutrients that play a role in maintaining your immune system, including: Vitamin B6, found in chicken, salmon, tuna, bananas, green vegetables and potatoes (with the skin) Vitamin C, found in citrus fruit, including oranges and strawberries, as well as tomatoes, broccoli and spinach Vitamin E, found in almonds, sunflower and safflower oil, sunflower seeds, peanut butter and spinach 3.Exercise regularly Physical activity isn't just for building muscles and helping yourself de-stress — it's also an important part of being healthy and supporting a healthy immune system. One way exercise may improve immune function is by boosting your overall circulation, making it easier for immune cells and other infection-fighting molecules to travel more easily throughout your body. In fact, studies have shown that engaging in as little as 30 minutes of moderate-to-vigorous exercise every day helps stimulate your immune system. This means it's important to focus on staying active and getting regular exercise. 4.Hydrate, hydrate, hydrate Water plays many important roles in your body, including supporting your immune system. A fluid in your circulatory system called lymph, which carries important infection-fighting immune cells around your body, is largely made up of water. Being dehydrated slows down the movement of lymph, sometimes leading to an impaired immune system. Even if you're not exercising or sweating, you're constantly losing water through your breath, as well as through your urine and bowel movements. To help support your immune system, be sure you're replacing the water you lose with water you can use — which starts with knowing what your daily water intake should be. 5.Get plenty of sleep Sleep certainly doesn't feel like an active process, but there are plenty of important things happening in your body when you're not awake. For instance, important infection-fighting molecules are created while you sleep. Studies have shown that people who don't get enough quality sleep are more prone to getting sick after exposure to viruses, such as those that cause the common cold. To give your immune system the best chance to fight off infection and illness, it's important to know how much sleep you should be getting every night, as well as the steps to take if your sleep is suffering. 6.Minimize stress Whether it comes on quick or builds over time, it's important to understand how stress affects your health — including the impact it has on your immune system. During a period of stress, particularly chronic stress that's frequent and long-lasting, your body responds by initiating what's called a stress response. It's meant to help you handle the stressful situations coming your way. Unfortunately, this response also suppresses your immune system — increasing your chance of infection or illness. Stress is different for everyone, and how we relieve it is, too. Given the effect it can have on your health, it's important to know how to identify stress. And, whether it's deep breathing, meditation, prayer or exercise, you should also get familiar with the activities that help you reduce stress. 7.Reliable supplements Adults with Cold and Flu Influenza (Flu) and the common cold are both respiratory illnesses but they are caused by different viruses. Colds are viral infection that do not involve fever, presenting symptoms such as runny nose, sneezing and congestion, rarely accompanied by fever. On the other hand, influenza is a contagious respiratory illness caused by influenza virus, and is largely distinguished from the “common cold and flu” by the presence of high fever. Immune System in Children As a child grows, the immune system strengthens itself through the process of acquiring germs and falling sick from it then subsequently learning how to fight and recover from it. Children are then more susceptible to sicknesses than adults due to their underdeveloped immune system. Though this is part and parcel of life, younger children or those with an inherently weaker body will benefit from immune boosting supplements resulting in less severe symptoms and a shorter sickness duration.

Mental health is s state of well-being in which a person is able to manage the challenges and stressors of life. It's not something that you can just "get over" or "snap out of". Mental health issues are real, and they're not something to be ashamed of. The National Health and Morbidity Survey 2019 revealed that there are half a million of Malaysian adults (aged 18 years and above) suffering from depression in Malaysia. The most common mental health disorders in community settings are depression and anxiety. Depression is a mood disorder that cause distressing symptoms that affect how you feel, think, and handle daily activities, such as sleeping, eating or working nearly every day for at least 2 weeks. In addition, anxiety disorders often go hand in hand with depression. People who have anxiety disorders struggle with intense and uncontrollable feelings of anxiety, fear, worry, and/or panic. Both depression and anxiety interfere with daily activities such as job performance, school work, and relationships. SIGNS AND SYMPTOMS Steps to Mental Wellbeing 1.Connect with other people Good relationships are important for your mental wellbeing. They can: help you to build a sense of belonging and self-worth give you an opportunity to share positive experiences provide emotional support and allow you to support others There are lots of things you could try to help build stronger and closer relationships: DO's if possible, take time each day to be with your family, for example, try arranging a fixed time to eat dinner together arrange a day out with friends you have not seen for a while try switching off the TV to talk or play a game with your children, friends or family have lunch with a colleague visit a friend or family member who needs support or company volunteer at a local school, hospital or community group. make the most of technology to stay in touch with friends and family. Video-chat apps like Skype and FaceTime are useful, especially if you live far apart DONT'S do not rely on technology or social media alone to build relationships. It's easy to get into the habit of only texting, messaging or emailing people 2.Be physically active Being active is not only great for your physical health and fitness. Evidence also shows it can also improve your mental wellbeing by: raising your self-esteem helping you to set goals or challenges and achieve them causing chemical changes in your brain which can help to positively change your mood DO's find free activities to help you get fit if you have a disability or long-term health condition, find out about getting active with a disability find out how to start swimming, cycling, or dancing find out about getting started with exercise DONT'S do not feel that you have to spend hours in a gym. It's best to find activities you enjoy and make them a part of your life. 3.Learn new skills Research shows that learning new skills can also improve your mental wellbeing by: boosting self-confidence and raising self-esteem helping you to build a sense of purpose helping you to connect with others Even if you feel like you do not have enough time, or you may not need to learn new things, there are lots of different ways to bring learning into your life. Some of the things you could try include: DO's try learning to cook something new. Find out about healthy eating and cooking tips try taking on a new responsibility at work, such as mentoring a junior staff member or improving your presentation skills work on a DIY project, such as fixing a broken bike, garden gate or something bigger. There are lots of free video tutorials online consider signing up for a course at a local college. You could try learning a new language or a practical skill such as plumbing try new hobbies that challenge you, such as writing a blog, taking up a new sport or learning to paint DONT'S do not feel you have to learn new qualifications or sit exams if this does not interest you. It's best to find activities you enjoy and make them a part of your life. 4.Give to others Research suggests that acts of giving and kindness can help improve your mental wellbeing by: creating positive feelings and a sense of reward giving you a feeling of purpose and self-worth helping you connect with other people It could be small acts of kindness towards other people, or larger ones like volunteering in your local community. Some examples of the things you could try include: saying thank you to someone for something they have done for you asking friends, family or colleagues how they are and really listening to their answer spending time with friends or relatives who need support or company offering to help someone you know with DIY or a work project volunteering in your community, such as helping at a school, hospital or care home 5.Pay attention to the present moment (mindfulness) Paying more attention to the present moment can improve your mental wellbeing. This includes your thoughts and feelings, your body and the world around you. Some people call this awareness "mindfulness". Mindfulness can help you enjoy life more and understand yourself better. It can positively change the way you feel about life and how you approach challenges. Try CBT (cognitive behavioral therapy), which teaches how thoughts affect feelings and behaviors; this type of therapy has been shown to be effective at treating anxiety disorders by helping people identify negative thought patterns and replace them with more positive ones instead! For emotional support Call 03-76272929 Befrienders Kuala Lumpur 24/7 Helpline

Building muscle mass and getting fitter is the goal for anyone who is on a fitness journey. However, excessive workouts may cause injuries like muscle soreness and it can slow down our active lifestyle. Muscle recovery and feeding your body the nutrients and supplements it needs are important to keep improving your overall health and well-being. Eat a meal with protein to supply energy and amino acids for muscle growth and help you to stay lean too. Here are some power food tips to consider adding to your meals for strong and healthy muscles: Water is important to replenish fluids before, during, and after a workout. Catfish is low calorie, high protein and rich in Vitamin B12, Omega-3 and Omega-6 fatty acids in helping to repair tissue and muscle. Avocados are known as a superfood that is low in carbs, a great source of fibre and high in “good” fat to reduce inflammation and ease muscle pain. They’re also good for the heart and lower blood pressure. Cauliflower contains mineral boron, a nutrient that supports muscle building. Grapefruit with its powerful Antioxidants and high Potassium help reduce swelling and muscle cramp during a workout. Research shows that adding HMB (Beta-hydroxy-beta-methylbutyrate) supplement to your diet prevents muscle breakdown, and improves muscle strength and physical performance effectively too.