15 Phone Apps that can monitor your health Body Mechanics & Osteopathy Keep a Healthy and Balanced Diet Habit even in a Busy Lifestyle Debunked Health Myths Art Therapy: Mindfulness through Zentangle Flowers Mandalas and Its Healing VOL 1. JAN 2023 RM9.90
HEALTHBEAT, is a magazine which provides health concepts for the public, especially working adults or university students who are too busy with their daily routines and tend to ignore or care less about their physical, mental and social health issues. Introduction to Healthbeat Through this magazine, Team HEALTHBEAT wishes to provide some tips in taking care of physical, mental and social health to the public to help them in achieving work life balance from their hectic lifestyle. There are 6 segments in this magazine which will be focusing on different topics regarding physical, mental and social health in addition to discussing the external factors that can affect a person’s health such as healthcare technology, daily routine in maintaining good health, healthiest lifestyle diet, tips of physical activities for general health, care for mental illness and healthy living environment. Meet Our Team Shirlene Shee Jing Herng Chief Editor 01 Ruby Toh Yen Yee Creative Director Pang Wai En Sponsorship Director Lau Yu Quan Layout Director Wong Jia Yee Marketing Director
02 Table of CONTENTS 03 GOOD TECH SMART HEALTH 14 MY WELL BEING REGIME 21 BOWL OF HAPPINESS 30 HEALTHY AT A GO 36 DARKNESS IN MY MIND 45 SURROUNDED BY WELLNESS
Good Tech Smart Health Wearable technology today are advanced and able to measure and help us detect health risks if used correctly, they are almost like our personal health consultants! This segment will be discussing or introducing any wearable technology for healthcare. Tips on the usage of wearable technology also will be the discussion.
Types of Wearable Technology in Healthcare Wearable Fitness Trackers A device used for tracking basic health indicators like heart rate or pulse, and keep track of users’ physical activities by counting and analysing their steps taken, their sleep patterns, and their calories burnt. Smart Health Watches A device equips users with insights into physical activity levels, stress, or even heart pattern anomalies and allows users to access and manage acquired data on their connected smartphones. Wearable ECG Monitors A device that support cardiovascular patient care by diagnosing common arrhythmias such atrial fibrillation (AF) and measure electrocardiograms accurately. The data can then be shared with a physician for further analysis and diagnosis. Wearable Blood Pressure Monitors A device incorporating blood pressure (BP) monitors that can improve screening for hypertension on a daily basis and measure blood pressure in a cuffless way. Written by: Wong Jia Yee Photos by: freepik.com 04
Biosensors A self-adhesive patch that uses AI-based analytics and sensor development to gather important health data without restricting any movement and measure things like cardiac output, respiratory rates, weight, or even fluid volume. Smart Jewellery This can include electronic rings, wristbands, watches and pins. Smaller wearables often use a smartphone app for interaction and display. Smart Clothing A device with built-in technology that can handle activities including communicating with phones and other devices and monitoring fitness or health. The fabric characteristics will change according to the user’s desire, activity or environment. AI hearing aids A device that is able to filter out unwanted noises and automatically adapt to the user’s environment to deliver the optimal performance for one’s individual hearing needs. It comes with features including translation, music streaming, and fitness tracking. 05 Reference: velvetech.com, techtarget.com
06 Co-founder of Therapedic Medical Center, James CS. Tan said that their main concepts when first designing the center’s operation are minimizing pain, integration and delivering technology-oriented service. According to him, modern science should be the state of the art in minimizing patients’ downtime. “In Malaysia, physical therapy and rehabilitation therapy fall under allied medicines while chiropathy and osteopathy fall under complementary medicine. It’s a challenge to combine these two fields with completely different mindsets but we manage to create our own unique protocols together. The very first equipment that we brought in is basically lasers. The journey to have it registered in the government was also a tough one at that time,” James said. 70% of the hospital in Singapore utilize robotics in rehabilitation. In Malaysia, our center is the fourth unit, and the first one in the North. We are the first one who completely integrate robotics with multiple medical technologies. We are also the first center to train neurologists on how to run robotic exoskeletons. “ ” James Tan, Co-founder of Therapedic Medical Center
Technology is Tran According to The Economic Intelligence Unit (EIU)’s survey in 2020 commissioned by Prudential, Malaysia displayed a slightly higher acceptance to digital tools and technology, with 25% of Malaysians said that they would consider using a digital platform that uses artificial intelligence to diagnose or manage their health and 21% expecting to use a smart watch to manage their health. 72% of respondents find health-related information from health apps useful. Hence, in this article, HealthBeat team would like to show how this affinity for health technologies across markets transcend general healthcare and being used in rehabilitation. Written by: Ruby Toh Yen Yee Photos by: Lau Yu Quan Let’s take an example of a ten year had developed scoliosis and cereb has got multiple complications. C high velocity adjustment to this l should not. But with a machin osteopath technique, the docto even a baby without hurting th technology couldn’t replace tradion therapy. All these tools will still h manual skills for diagnosis and tr machine will make the process m more comfortable and safer for the Objections towards technology? James said that the first objection towards technology did not come from the patient, but it started from the practitioners who are not interested in prescribing modern science. “The new technique with a faster outcome also means smaller income for the organization. A patient who probably has to come in for six months to eight months for a treatment can now be “ shortened to just two months. Hence, income is being reduced, not mentioning the investment in machines that cost a couple of hundred thousands. “The next objection always comes from the client itself who is unconvinced about the safety of the technology. We probably have to give up a certain group of patients due to their perceptions but we have managed to convince certain groups of the community,” he stated. 07
Accuracy - Neuroplasticity, which is the brain’s ability to modify its structure through stimuli from a robotic system is utilized to treat the brain. According to James, the usual method to rehabilitate a stroke patient is using electrical stimulation to reconnect leg muscles. “A stroke patient who will be able to try to make a very first step usually on the fourth month to eighth month, will be able to make the first step on the tenth day after robotic rehabilitation treatment,” he said. Safety - The robotic system also ensures safety since falling is one of the most frequent complications among stroke patients in rehabiliation. “If the patients get a fall, the chances of them developing omplications or to even pass away is up to 37%. With the strong exoskeleton, the machine can lift a patient up to 150 kilograms at completely zero How technology benefits patients? “However, if it’s the brain damage that affected the leg, why are we treating the leg? Just go through the central nervous system and send a signal to your leg and it can be treated! We can program the flexion degree, the leg expansion degree to tell the brain that this is the perfect working pattern for it to learn and rewire itself after injuries. On the robotic system, even a stroke patient can walk up to 3000 steps per day. gravity, so the patients will not go through the trauma of falling down,” he explained. Affordability - James and his team has worked to maintain an affordable fee despite high costs of setting up the machines. “Our charges are actually the cheapest in Southeast Asia, certified by Hocoma robotics. Robotic rehabilitation’s longterm cost efficiency by speeding up the treatment process also bring to the decision of insurance company to cover it in the policy,” he said. 08 nsforming Health rs old boy who bral palsy. He Can we put a little boy? We ne combining or can adjust hem. Modern tional handshave to use the reatment, but more accurate, e patient. ”
Heart Rate Variability (HRV) HRV is the amount of time between each heartbeat that is controlled by the autonomic nervous system, which is your body’s stress or nervous system regulator. A good HRV (higher number) means you’re in the optimal state to exercise or adapt well to any type of stress and various situations or you’re living a healthier lifestyle. A bad HRV (lower number) means you may be overtraining or stressed or you aren’t recovered yet and need a recovery exercise day or a rest day to achieve more optimal fitness, immune system and stress level. 09 Must-have Health Tracking Functions in Smartwatch Written by: Ruby Toh Yen Yee | Photos by: Ruby Toh Yen Yee What smart features should you search for in a smartwatch? Understand before purchase! This article is done based on the compilation of different product description and reviews from official and user-generated contents. References: coloradospineinstitute.com, study.com, mayoclinic.com, Theverge.com, adorama. com, tech.hindustantimes. com, cnet.com, apple.com, fitbit.com, huawei.com Images from freepik.com
SpO2 is the amount of oxygen in blood. The main reason why most wearable makers add SpO2 sensors is to determine one’s sleep quality and identify conditions like sleep apnea. While fingertip pulse oximeters are a Class II medical device, smartwatch SpO2 features are meant for general wellness only. Modern smartwatches have a wide array of heartrate monitoring features including passive all-day monitoring as well as spot checks for specific metrics. Some will even alert you for abnormal heart rate alerts. The most advanced devices also may help detect atrial fibrillation (AFib), a quivering or irregular heartbeat (arrhythmia) that can lead to blood clots, stroke, heart failure and other heartrelated complications. Heart rate monitoring can also be a helpful tool for people hoping to measure their fitness progress over time. For instance, some athletes prefer to train in heart rate zones — which is hard to do unless you can check it in real time. 10 SpO2 Electrocardiogram (ECG) Sleep Wearable sleep trackers in smartwatches integrate sensors to monitor movement, heart rate and breathing rate to draw conclusions about sleep quality and length. Sleep trackers with only motion detectors are considered less accurate than those that take into account heart and breathing rates. Indepth sleep tracking watches can also gather data on your sleep efficiency. Respiratory Rate The normal respiratory rate of a healthy adult is 12 - 20 breaths per minute (brpm). A low respiratory rate is a general indication of good health. Even while exercising, the respiratory rate of those with better physical fitness levels tends to be lower. There are many breathing exercises available in smartwatches that can help you to manage your stress levels, relax and improve your concentration and sleep quality. Others - VO2 Max tracking, the maximum amount of oxygen your body can use during intense exercise - Period tracking - Food logging - Blood pressure monitor - Skin temperature monitor - Calorie burn - Step counter
11 15 Phone Apps that can monitor your health Written by: Wong Jia Yee Image from: freepik.com Mobile health (mHealth) is the monitoring and sharing of health information via mobile technology, such as wearables and health tracking apps. Doctor2U - Consult healthcare experts virtually - Shop for healthcare essentials Fooducate - Nutrition and Health Tracker - Huge Food Database - Best Diet Tips Yazio Fasting & Food Tracker - Count calories, track activities - Suggest diet plan Instant Heart Rate - Detect the pulse in your fingertip - Provide instant read-out of your heart rate MyFitnessPal: Calorie Counter - Act as fitness diary - Record your calorie intake and fats burn 8fit Workouts & Meal Planner - Provides diet and exercise plan - Aligns exercise plan to your fitness goal - Offers complete guidance over exercises
12 Clue Period, Ovulation Tracker - Solve the menstrual issues faced by women - Predict ovulation and menstruation periods - Tracks your mood and sleeping routine Sleep Cycle: Sleep Tracker - Records every activity when you are asleep - Wakes you up in the morning when you are in light sleep MySwimPro: Swim Workout App - Provide guidance about swimming exercise depending on your swimming skills - Record your vital signs during swimming Talkspace Counseling & Therapy - Offers therapy for several mental illness - Therapy from a certified health professional - Cure for a range of needs - Complete privacy Headspace: Mindful Meditation - Develop meditation habit - Stress and anxiety relief - Change the meditation exercise according to your mood Remente: Self Care, Wellbeing - Provide day planner self care journal - Goal setting guide - Provide daily coaching sessions - Ensures mental well-being and productivity Waterlogged - Records water intake - Scheduled reminders - Integrate with other health apps Smoke Free - Your own personal quitsmoking coach - Set target and provide health facts - Motivate you to 496ea8 you on track Charity Miles: Walking & Running Distance Tracker - Turns your every move into charity - Donate 10 cents to charity for each mile you run, bike, or walk Reference: tatlerasia.com, mind.org.my, emizentech.com, theonlinemom.com
00 My Well-Being Regime Do you know that there are some unique ways and facts that we can improve our health? This segmant will be discussing about some useful home remedies for our daily usage, with mainly focusing on health. Apart, alternatives way of healing also will be the focus.
Figure: Ophelia (1883) by French artist Alexandre Cabanel. Source: WikiArt.org. “The movement of the uterus was believed to cause symptoms throughout the body, depending on the destination to which the uterus moved in search of fluid.” - Gilman Sander, “Hysteria Beyond Freud” (1993). Women and Their Wombs: An Unexplained Differences between Men and Women. What makes women were so different than men do? Womb, the presence of the womb in every woman is: It was the key to explaining why women were so physically and mentally different from men. The Greeks believed that a woman’s womb could wander around her abdominal cavity on its own, causing all of the unexplained differences between men and women. The physician, Aretaeus of Cappadocia even called the womb, “a living thing inside another living thing” that “moved of itself hither and thither in the flanks” according to Matt Simon of Wired Magazine. 15 Xin Tong, a spiritual healer practitioner and herbalist, described the womb as the gateway to women’s bodies. A healthy womb determines a healthy woman. And if you are connected to good energy, you will have more control over your body. Your hormones will be in balance, and you will be light on your feet, creative, and blissful. In 2016, Xin Tong started her massage therapy journey in Thai and Chinese Tradition, which are closely related to herbalism. One of the therapies that she has been practising is womb lifting massage therapy which she described as the therapy for every woman. “Womb is a place to creativity, a place that give birth to life.” - Xing Tong, creator of Sama Sama Wellness Written by: Pang Wai En
Womb Lifting Massage Therapy for Every Woman What is Womb Lifting Massage Therapy? “Womb lifting massage therapy is a Traditional Thai Healing Art made just for WOMAN. This external massage therapy where acupressure is applied to the abdomen of women. Womb lifting massage is performed for full body soothing with herbal ball that contains of several handpicked herbs and acupoint massage. The general idea of womb lifting massage is to lift the womb back to its original position.” What are the Selected Herbs in Womb Lifting Massage Therapy? “The seven most basic herbs, w+hich are ginger, turmeric, mugwort, lemon grass, citronella, kaffir lime leaves, and senna (gelenggang) leaves. Herbs like mugwort are excellent for warming up the abdominal area. And the reason I chose kaffir lime leaves is for their aromatherapy properties. Senna leaves are extremely beneficial to our skin. In addition, salt will be included because it helps our skin absorb the herbs faster.” What are the Selected Herbs in Womb Lifting Massage Therapy? “Healing is performed according to your menstrual cycle - time between a week after the last menstruation ends and a week before the next menstruation starts (whichever that is more relevant). ‘ What is the Purpose of Womb Lifting Massage Therapy? “Womb lifting massage therapy is a Traditional Thai Healing Art made just for WOMAN. This external massage therapy where acupressure is applied to the abdomen of women. Womb lifting massage is performed for full body soothing with herbal ball that contains of several handpicked herbs and acupoint massage. The general idea of womb lifting massage is to lift the womb back to its original position.” Who will you recommend trying Womb Lifting Massage Therapy? “Basically, any woman who has a womb either given birth or has never given birth before. Women in menopause are highly suggested to use this therapy because it may help them to release any old emotions or energy that they did not release during their previous menstrual cycle. Perhaps I will not recommend it to women who have recently given birth because their wombs are still in a fragile condition. Visit Xin Tong to experience Womb Lifting Massage Therapy: +6019-559 0529 Sama - Sama Wellness Gelugor, Pulau Pinang. 16
Body Mechanics revolves around balance, good posture, proper alignment, coordinated movement, as well as the use of the strongest and largest muscles to perform work. When the body is perfectly aligned, body parts are in position to create optimal balance and functions. When standing, establish a wide stable stance on a firm surface and maintain a good posture. Maintaining a neutral and proper position of the spine reduces the risk of back pain and strain. Lean on a solid surface if standing for long durations to lessen muscle fatigue. When sitting, it is important to push the buttocks toward the back of the seat and to bend the knees at a 90-degree angle with both feet planted on the floor. Sit with proper posture and lift the chin and chest while keeping your jaw and mouth relaxed. When lifting, the object should be at waist height to avoid excessive stretching or bending. Face and stand close to the object with feet at a wide stance. Using the legs and hips to squat, avoid bending at the waist or twisting while lifting. Do not stand on tiptoes. Keeping a tight center of gravity and using the large leg muscles to lift will protect the back from strain. 17 Written by: Ruby Toh Yen Yee | Images from: freepik.com References: coloradospineinstitute.com, study.com
18 Osteopaths take a holistic approach to treating the whole body including joints, muscles, tendons, and ligaments. This whole body approach is what distinguishes osteopathy from other disciplines. Osteopaths understand the interconnected According to Nix Ng, an osteopath, osteopathy is an alternative medicine to achieve the balance of body mechanics by manipulating and realigning bones. “As an osteopath, we carry out bone-setting process using freehand techniques to evaluate the balance of a person’s bones by touching the body and observing the body posture. “People who are troubled by back pain, shoulder and neck pain, hunchback, pelvic tilt, swayback posture, rib flare after pregnancy or other body issues can come for bonesetting. From my point of view, these issues are not illnesses but they are common body conditions or postural misalignments that can affect everyone nowadays including kids,” Nix said. Nix also shared that the osteopaths and patients should not aim for the cracking sounds along the bone-setting process. “A successful bone reset does not necessarily have a sound. The cracking sound is just a natural phenomenon due to the collapse of the bubble formed when the joint is distracted and released. “Moreover, it is also very dangerous to do neck cracking by yourself at home as it can bring the risk of damaging the blood vessels or causing pinched nerves,” she explained. Nix stated that everyone can undergo the bonesetting process for general health maintenance except those who have pregnancy, high blood pressure, heart diseases or just completed surgery. According to her observation, there are some common habits that can cause body posture issues which include sitting with legs crossed, sitting on the floor, sleeping face down and sitting in front of a screen for several hours. Osteopathy Written by: Ruby Toh Yen Yee Photos by: Wong Jia Yee
There are countless good reasons why people have been drinking tea for centuries. According to Penn Medicine (4th March 2022), numerous studies have shown that a variety of teas may boost your immune system, fight off inflammation, and even ward off cancer and heart disease. While some brews provide more health advantages than others, there’s plenty of evidence that regularly drinking tea can have a lasting impact on your wellness. The School of Public Health of Harvard T.H. Chan shared on their official website that tea is the most popular beverage in the world after water. It’s a simple preparation of pouring hot water over cured leaves of the Camellia sinensis plant. The first recording of tea described it as a medicinal beverage in China in the 3rd century AD. Merchants helped its popularity to spread quickly across continents. In the early 19th century, Great Britain popularized the concept of afternoon tea, a break from one’s routine in which tea is served alongside sandwiches and baked goods such as scones. The flavour of tea varies by where the tea leaves are harvested and how they are grown and processed. Animal studies suggest potential health benefits of tea due to its high polyphenol content. Human studies have generally been less conclusive yet show promise. Observational research has found that tea consumption of 2-3 cups daily is associated with a reduced risk of premature death, heart disease, stroke, and type 2 diabetes. This was discussed by the authors of Consumption and Health Outcomes: Umbrella Review of Meta‐ Analyses of Observational Studies in Humans (June 2019). 19 The Healing Power of Teas Written by: Pang Wai En Image from: Pinterest Khan N and Mukhtar H. the writers of Tea Polyphenols in Promotion of Human Health (2019) wrote that black tea is the most popular worldwide, followed by green, oolong, and white tea. Herbal teas are not made from the Camellia plant but from dried herbs, spices, flowers, fruit, seeds, roots, or leaves of other plants; they do not typically contain caffeine as do traditional teas. Teas are very easy to make at home. Although you can easily enjoy making ingredients on their own, take a step further and try making your own blend. “ Numerous studies have shown that a variety of teas may boost your immune system, fight off inflammation, and even ward off cancer and heart disease. ”
20 5 Easy& Quick Tea Remedies You Should Try at Home! ++ 20 1. Blue Butterfly Pea Flower Tea Recipe for Antioxidant Benefits as Inspired by Sara Maniez, blogger of Life’s Little Sweets. Ingredients: • ¼ cups of dried Blue Butterfly Pea Flowers • 1-2 cups hot water • 1 teaspoon honey, amount to desire • 1 teaspoon lemon or lime juice 2. Lemon and elderflower tea for fighting common flu taken from www.implelooseleaf. com. Ingredients: • 1 spoon of elderflowers • 1-2 teaspoons of lemon juice • 1 teaspoon of honey 3. Peppermint, Ginger, Garlic& Lemon Tea: Sore Throat Reliefs as inspired by acupuncture, Traditional Chinese Medicine and nutrition guidance Jeannie Bianchi on www.onemedical.com. Ingredients: • Peppermint (teabags or fresh) • 8 slices of fresh ginger • 4 cloves of peeled garlic • ¼ of lemon juice • Honey 4. Jasmine Green Tea, the energy and brain booster as shared by www.theteamakers. co.uk. Ingredients: • 1 x Jasmine Green Tea tea bag • Honey to taste if desire 5. Cinnamon Ginger Tea: Menstrual Cramps Healer as suggested by Dietitian Lisa Hodgson in her article from www.healthline. com Ingredients: • 1 x Cinammon tea bag • 1 teaspoon of ginger powder
Bowl of Happiness Delicious and mouth watering food can be tempting for us to forget practising a healthy diet, but thankfully, healthy and tasty food can be an alternative! Healthy, simple & easy food recipes will be shared in this segment. In addition, tips on choosing the the healthier food will be also the discussion.
22 The Classic Breakfast Wrap
23 People nowadays with a busy lifestyle often aware that how important to have a healthy and nutrient breakfast every morning. They thought that preparing and having a healthy breakfast will waste a lot of their time, so they plan to ignore it. “If you really do not have time for all these and think you want to do something. Get it started quickly before you forget. You don’t need to be perfect to start to do something. Just do it and improve gradually” How to easily prepare a healthy breakfast? How important having a healthy breakfast for you? Ee Thong, who is a copywriter, financial consultant, and wellbeing enthusiast, she constantly trying to achieve a better state of physical, mental, spiritual, and financial well-being through a holistic approach. She said the food outside nowadays are flavorful and appeal to the senses but was not nourishing to the body “We are spoilt with so many choices, but they are mostly not balanced. It’s hard to get enough vegetables and fruits, and too much oily, salty, fried, overly processed stuff,” said by Ee Thong. A sharing by Ee Thong Today, she will share with us an easy prepare and healthy breakfast recipe, the classic breakfast wrap. This recipe will only cost you less than RM3 and just 15 minutes to prepare. Simple and classic healthy recipe for you Ingredients 1.Whole grain wrap 2.Lettuce 3.Tomato, thinly sliced 4.Onion, thinly sliced 5.Egg, mashed 6.Sausage, thinly sliced (or any other proteins like chicken breast, fish fillet, bacon, beef slices, ham, and etc.) 7.Parmesan Cheese Powder (or cheese slice) 8.Mayonnaise 9.Chili Sauce (Or any other sauce you like) Steps 1.Boil the egg, mash it, and mix well with Mayonnaise. 2.Steam the sausage and slice it thinly. 3.Rinse the vegetable. Slice onion and tomato. 4.Lay the wrap flat on your plate. Make a cut from the center towards the outer part. The cut should be at the bottom middle. 5.Lay the lettuce on the top half part of the wrap, followed by mashed egg, sausage, tomato, onion slices, parmesan cheese powder, and chili sauce. 6.Flip the bottom right side of the wrap upwards to cover the top right side. Flip the top right side towards the left side, and lastly, flip the bottom left side up and you are done! Written by: Lau Yu Quan Photos by: CY Lim, Lau Yu Quan
Thank to Utopia for offering us their studio and equipment to shoot recipe this video, and thank for their professional guiding to make all the scene look so good. Utopia Studio Tanjung Tokong, Penang Space for rent Photography, Videography, Events, Workshops DM to book now! wa.me/60175216945
25 Keep a healthy and balanced diet habit even in a busy lifestyle Do you think you have a balanced diet habit? Georgen is a Dietitian and Musician. Today, he will share with us about how to keep a healthy and balanced diet habit even in a busy lifestyle. He realized that people nowadays even have awareness in health care but they more likely to try something shortcut such as weight loss supplement. “They would rather believe the miracle by just having some supplement, then wake up tomorrow will get the result they want,” said by Georgen. The correct mindset Georgen encourage people to practice something that for long term but not for short. “This kind of short term result will not be a good solution , so better we try to follow a more sustainable way,” said by Georgen. He is also living in a busy schedule like everyone, so he suggest that the first thing to do is to have a realistic goal and correct mindset. “Many of my patient have wrong mindset about their diet, which is ‘’All or Nothing’ which is whether a people practice a very healthy diet or they just give up and having a very poor diet again because of the result is so small,” said by Georgen. He mentioned that the correct mindset is try to be in middle which in most of the time eat healthy, but at the same time we still can eat whatever we like in an appropriate amount. “This kind of short term result will not be a good solution , so better we try to follow a more sustainable way” Written by: Lau Yu Quan Photos by: Lau Yu Quan
26 Quarter Quarter Half Georgen also share a model with us which is ‘Quarter Quarter Half’ to help us to build a more correct mindset while choosing the nutrients we should take in. “ We can simply divide our plate to three section, a quarter of the plate with some carbohidrate food, another quarter with some protein food, and also half of the plate with high fiber food,” said by Georgen. The example such as a quarter of plate with rice, another quarter with some soy source chicken, and half of the plate with water spinach. By practice this model, we can always make sure our nutrient is balance. Learn how to cook with Georgen Georgen also shares some healthy food recipe in his social media @georgen_ cooking , do check it out! We also having a giveaway activity for you to join. For more detail, please scan the QR code below to view our full podcast session with Georgen. In the podcast session, you will get more information sharing by Georgen and listen to his journey for becoming a dietitian and musician for the sometime.
It actually depends on many factors like physical activities, heat strain, altitude and cold, including dietary factors like our caffeine intake and sodium intake. It is recommended to take six to eight glasses of water per day. However, for special groups like elderly children, pregnant and breastfeeding mothers should be increased according to the physiological changes and needs. The water intake is recommended to increase up to two glasses with increased activity and temperature. Debunked Health Myths (Diet) 27 Written by: Wong Jia Yee Photos by: Wong Jia Yee, freepik.com MYTH 1: DO WE REALLY NEED TO DRINK 8 CUPS OF WATER PER DAY? MYTH 2: AN APPLE PER DAY CHASES DOCTOR AWAY? Based on the RNI (Recommended Nutrient Intake), a healthy adult should consume two servings of fruit per day. So, one serving of fruit is equal to an apple, a banana, a slice of watermelon or papaya. It does not necessarily have to be an apple, it can be any kind of fruit. We need to eat a variety of fruits and vegetables. We always recommend eating a variety and in moderation, because different fruits and vegetables have different amounts of vitamins and minerals or other nutrients. MYTH 3: CAN I NOT EAT CARBOHYDRATES AND SUGAR AT ALL FOR A LONG PERIOD OF TIME WHEN I’M ON A DIET? It’s not good to avoid carbohydrates completely because carbohydrates are not bad at all. As carbohydrates are the main source of energy to all human beings. During digestion, the sugar and starches will be broken down into simple sugars. These simple sugars are then ready to be used by the body as energy. Therefore, carbs are an essential part of a healthy diet. We should not cut carbohydrates completely, just need to choose carbohydrates wisely. We always recommend consumers to choose whole grains because whole grains are better sources of carbohydrates, better than refined grains.
28 MYTH 5: LOW-CARB DIET DESTROYS PHYSICAL PERFORMANCE? Yes. When you are on a low-carb diet, you’re always in a hypocrite state. Therefore, it causes you to lose essential muscle mass because when you’re consuming too little carbohydrates, the glycogen stores in your liver and muscle tissue are compromised, which then makes you struggle to exert the continuous high intensity effort needed to lift the weight when you exercise your muscles. In this case, you lose strength and your training loads decrease. When your muscles receive less stimulation, it will then cause muscle loss. So, we can say that a lowcarb diet does reduce physical performance. However, this does not mean that a low-carb diet is not good. There’s no one single diet that fits all and different people have different metabolic rates. MYTH 4: ARE SUPPLEMENTS REALLY NECESSARY IN MAINTAINING GOOD HEALTH? Supplements do not make a bad diet better, so taking supplements to replace your meals is never a good idea. Some supplements are essential for beneficial purposes for certain populations like pregnant women who need folic acid supplements. So it is recommended to do regular body checkup and consult health care professionals before taking any supplement. If you are able to eat a balanced diet every day, you can actually skip supplements in your daily life. Supplements are not essential.
29 MYTH 6: ARE THERE ANY BAD CONSEQUENCES OF CONSUMING TOO MUCH CAFFEINE IN A DAY? Research shows up to 400 milligrams of caffeine per day are safe for most healthy adults, that’s about 4 cups of coffee or 10 cans of coca-cola. If drinking more than this portion is too much, if you’re drinking more than 4 cups of caffeinated products per day, You may want to cut back. For some people who are more sensitive to caffeine, they will have side effects like headache, insomnia, nervousness, increased heartbeat or frequent urination. Coca Cola, energy drinks and tea all contain caffeine. But the caffeine level will be different. MYTH 7: CONSUME CAFFEINE AFTER EATING DURIAN WILL LEAD TO DEATH? It’s actually a myth.There is no scientific proven that drinking coffee after durian will lead to death. However, it might lead to stomach discomfort. Coffee is acidic. And we always say that Durian is a heaty food in traditional Chinese medicine. According to traditional Chinese medicine,we cannot eat heaty food or cold food together. It will cause stomach discomfort . However, this statement is not proven by any research until today, it’s only a myth according to traditional Chinese medicine.
30 MYTH 8: A CUP OF GREEN TEA AFTER EATING OILY FOOD CAN WASH AWAY FATS? It’s actually a myth. People always say a cup of green tea after eating oily food can wash away fats, the green tea works as a fat blocker. However, the mechanism doesn’t work that way. Green tea won’t help us to block fat in our intestine, it just helps us to reduce the greasiness. There’s no research to prove this statement. TAN YI LI Nutritionist cum Operation Executive WORDS FROM NUTRITIONIST: “Don’t skip meals. According to the suku-suku separuh, we divide a plate into three parts. Half of the plate we should consume fruits and vegetables. Then a quarter of the plate will be our carbohydrates and another quarter will be protein sauce. Then secondly, always choose whole grain. It is better to avoid fried food or processed foods. As processed food contains a lot of oil, sugar or additives. Avoid sugary drinks and do not forget to eat fruits and vegetables. It’s recommended to eat two servings of fruits a day and three servings of vegetables a day.” MYTH 9: THE PRACTICE OF 16/8 INTERMITTENT FASTING IS HARMFUL TO OUR BODY HEALTH? The current research are all studying about the short-term effect of intermittent fasting, its long-term effect and safety precautions have yet to be confirmed. Moreover, most of the studies are conducted on animals, and human studies are still ongoing. Thus, the practice of intermittent fasting is not suitable for everyone, especially those with health problems such as diabetes, hypoglycemia, kidney problems or pregnant women.
After a long day at work, let’s not forget that our muscles and body need some stretching to remain healthy and fit! Busy life but stay active will be the focus of this segment. Simple and easy workout tips will be the discussion. Healthy at a Go
HealthBeat 1. It’s a portable workout 1. It’s a portable workout Juggler Sebastián suggested that the minimal equipment needed makes it the ideal workout for business travellers, athletes, adventurers, touring musicians, and anyone else who is constantly on the go. This includes individuals who frequently complain their lack of time to exercise. “You move your body while juggling including stretching and this is a very good exercise, and you can just grab anything around you as long as it’s not something too heavy or sharp to juggle around regarding small or large space.” Juggling: It’s not just about circus, more than a portable workout! Written and photos by: Pang Wai En 33 2. Good for your brain Juggling has been proven to increase the amount of gray matter in the brain (Nature magazine, volume 427, Jan. 2004). Sebastián claims that juggling can help you concentrate better on what you are doing right now, on your daily tasks, or even on your decisionmaking in general. Juggling demands a high level of concentration, which carries over to other aspects of life that also call for close attention. ‘When you started to throw a ball, you must make a quick action on how prevent it from falling. So, from here you will learn to take action in very short time.” 3. A form of meditation & stress relief Juggling truly is one of the quickest ways to take one’s mind off something, which makes it the perfect form of stress relief. For instance, when you are juggling, a person is immediately absorbed in the activity. It’s almost impossible to think of anything but the task at hand. “When juggling, your only concern is keeping the object from falling. You indulged yourself during that enjoyable period by putting your negative emotions aside and live in the presence. And when you’re done, you feel accomplished and even prepared to continue your journey.” 4. Improves self-esteem & increase confident Sebastián has noticed over the years that both his young and old students have developed confidence because of taking part in juggling workshops he has led. “You know, especially adults, they always think they’re not able to learn this trick or they might think it’s too hard for them as they’ve aged, but after they succeeded to handle the tricks, they gained confidence in themselves. Finally, they gained a greater confidence in themselves and began to think that nothing was impossible. 5.Good for sociability Sebastián suggested that these exercises do not only just make people laugh, and they are not usually only entertaining to watch but also good for sociability. “Juggle may cause you to go out and meet new people like strangers. Let’s say you just juggle in the break room of your workplace or classroom, you’ll undoubtedly impress people and expand your social circle.” You’re likely to find jugglers of all kinds everywhere, something that is enjoyed only at kid’s events, circus sideshows, on the street, or even in your neighbourhood. Now, when most people think of juggling, they typically picture a clown or circus performer of some kind. Perhaps it will come as a surprise to some, but evidence suggests that those who engages in this zippy activity will benefit from it in terms of their health.
“When you started to throw a ball, you must make a quick action on how prevent it from falling. So, from here you will learn to take action in very short time.” - Sebastián Varela “When you started to throw a ball, you must make a quick action on how prevent it from falling. So, from here you will learn to take action in very short time.” - Sebastián Varela Professional juggler, Sebastián Varela of the La Sambusa Street Circus from Argentina, who has been involved in the unique subculture of the juggling community for more than 12 years and has also been giving juggling workshops to people all over the world, is here to tell you that most jugglers are just like you, not clowns or circus performers. 34
Debunked Health Myths (Exercise) Written by: Wong Jia Yee Photos by: Lau Yu Quan, Wong Jia Yee MYTH 1: MUSCLES TURN INTO FATS WHEN YOU STOP STRENGTH TRAINING? Muscles burn energy to survive as human body is very efficient. When you stop strength training, the energy in your body decreases as your maintaince is lower. Hence, your BMR is lower. But if you remain the same food intake as when you were performing strength training, you will definitely gain fats as you have already stop your strength training. So, it seems like your muscles turn into fats, but actually in your body, your muscles are being broken down, and fat tissues are being collected by the extra callories you eat. MYTH 2: WALKING 10000 STEPS DAILY MAINTAIN GOOD HEALTH? It depends on how you want to define good health. If you mean like walking 10000 steps per day can make you fit, then definitely no. However, I will not say that walking these much steps are not good. According to 2 study published in September 2022 by the Cancer and Cardiovascular Disease Incidence and Mortality and All-Cause Mortality, both the studies show that there’s a significant decrease in risk for the group of people who walked 10000 steps and above daily. MYTH 3: RUNNING WILL WEAR OUT YOUR KNEES? No. It’s actually a myth. Running has been proven by studies that it is an exercise that can help strengthen the muscles and make you to have a stronger knees. And why this myth appear? It actually affected by your running posture and your body weight. Long period of running without sufficient rest will definitely hurt your knees and tear your joints. But if you plan accordingly and be cautions whenever you perform running exercise, you can definitely avoid injuries as running was never a dangerous nor aggresive exercise. 35
Source: Yans Tan Yan Sheng Personal Training Manager of Usmile Fitness USM MYTH 4: ALL WEIGHT LOSS STARTS FROM WATER WEIGHT? Yes and No. It’s actually a little bit contradicting. If you mean like you start losing weight after you start a diet yesterday, then YES. Because the period is still to short for your body to burn the fats, as fatty tissues located at the most bottom part in our skin. Therefore, in order to achieve fats burning, you must remove the excessive calories in your body. For your information, 7700 kcal in 1kg is fat tissues, and the remaining will be built out of water and other waste materials. So, if you lost 3kg after one week of diet, then maybe 1kg is fat, 1kg is detox, and the remaining 1kg will be water. MYTH 5: WHY MY BODY SIZE REMAINED SAME EVEN WHEN I LOSE WEIGHT? This is because fat is 3 times the size of muscles, which means that if you lose 3kg of fats but you increase 3kg of muscles you will look 2kg smaller but stays the same weight. Therefore, when you start performing strength training, do not solely rely on the weight. This is because the fats in your body is replaced with muscles which is smaller but heavier, try measuring tape instead. 36
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Darkness in My Mind Our everyday internal struggles, conflicts and heartbreaks should be known and cared for. Mental health is the new discussion in this modern world. For that, this segment will be discussing about anything related to our mental. Meditiation also will be the topic in this segment. Our everyday internal struggles, conflicts and heartbreaks should be known and cared for. Mental health is the new discussion in this modern world. For that, this segment will be discussing about anything related to our mental. Meditiation also will be the topic in this segment.
Written by: Shirlene Shee Jing Herng Effects of workplace stress and ways to cope Have you ever been in a situation where you dread the dull morning alarm rings from your phone, calling you up for yet another day at work? Have you ever been in a situation where the slightest thought about your job and workplace makes you feel so uncomfortable and uneasy? If yes, you might be experiencing workplace stress. First, it is important to understand the symptoms of workplace stress to better tackle it. Adrea Tan Huan Seen, a licensed and registered counsellor shared with us some information on workplace stress and ways to handle it. Adrea works primarily with teens and young adults and is experienced in working with police officers with 39 stress issues. Adrea is also a Masters in Counselling graduate from Universiti Sains Malaysia. “The symptoms of workplace stress can be subtle or obvious, depending on how a person is managing or coping with the stress,” Adrea said. According to her, it can be difficult to pinpoint symptoms as everyone goes through stress differently, but the general symptoms of workplace stress include decrease of productivity, emotional breakdown, lack of motivation and burnout. When we experience workplace burnout, we no longer feel motivated to go to work and our productivity drops. It will take a longer time to finish the same task that we have been doing. Adrea shared that burnout is the ultimate symptom for workplace stress. Some of the things that we might experience before burnout is occasionally having emotional breakdowns that are work triggered such as crying, shouting and feeling anxious. However, if we realise that we are losing motivation lately, our stress is not that serious and we can learn how to manage and regulate stress. There are many factors that can cause workplace stress including physical environment and psychological factors. Dim lighting, office layout, messy tables, office drama, schedules and routines can lead to workplace stress. Psychological factors like high work demands, not having flexible working hours, poor job control and reward, workplace bullying or harassments, job insecurities are also some causes of workplace stress. In Malaysia, small and medium sized industries struggled a lot during the pandemic’s lockdown. Adrea shared that employees in these industries experience a higher workplace stress because of job insecurities. They might not know if the company will still be operating the next month or if they can afford to pay employees. Employees fear that they might be laid off as their companies decide to cut cost. This stress especially affects the breadwinner in a family. If the family breadwinner gets a pay cut, it will be a big burden to the family. Adrea shared that accumulated workplace stress can also cause breakdown, anger outburst, depression and anxiety disorder. Besides, workplace stress can happen to both employers and employees. “Workplace stress will affect the social emotional aspect in your life if it’s not being tackled. You may release your anger on others,” Adrea explained, stating that this is because when we could not shout at our bosses, we shout at our loved ones instead. In some Photos by: Lau Yu Quan, Adrea Tan, Pinterest We experience stress because we are worried about the past and future.
serious cases of workplace stress, it can trigger one to be anxious, depressed and experience breakdown, even causing some flashbacks to childhood trauma. Normally, we are also dealing with past traumas when we are dealing with workplace stress. People with mild to moderate stress can try to work their stress out by doing activities that they enjoy or make them relax. Taking a break, especially a good, long break can help to recharge ourselves. It is also helpful to find someone we trust to share our feelings with can also help with stress. However, Adrea shared that for people with serious workplace stress, it can be difficult to sort the issue out by themselves. Therefore, they are advised to seek the help of a therapist or mental health professional who can better navigate their stress and seek ways to resolve their stress. Adrea recommended Progressing Muscle Relaxation that can help people experiencing stress. It is a technique where you tense and relax different parts of your muscles, which enable one to bring their attention to their here and now. “When we are stressed, the back of our neck and shoulder can be really tense. This technique can help to send messages to our brain that we are slightly relaxed and the stress level will decrease,” Adrea said. For people with more serious workplace stress, Adrea suggested Grounding Technique which will ground ourselves at the moment with our five senses. People who wish to use this technique can find five things they can see, four things they can hear, three things that they can touch, two things that they can smell and one thing that you can taste to bring themselves back to the present moment. Stress might seem like a thing happening in our present. However, Adrea explained that it happen because we worry about either the past or the future. For example, we might worry that our boss my scold us in the future, or we might not get over the fact ther our boss scold us yesterday. With Grounding Technique, people with workplace stress can be brought back to the present from the worries of their past and future. Besides, we can also help our friends and family members who are stressed with a pair of listening ears. If we find them looking emotional, upset or annoyed, we can ask simple questions like how are they feeling lately to let them know they have us as an outlet to share their feelings and emotions, Adrea 40 shared. Schools can educate students on ways to handle workplace stress and help students understand themselves better through psychological education. It is also essential for employers to have mental health awareness and recognise that mental health is just as important as physical health through programs such as Employee Assistance Program (EAP). It can be beneficial for us to speak and share about our problems when we face workplace stress. However, sometimes we are not able to share it with others especially when we do not have a close relationship with them. This is because we do not feel safe or comfortable to share our problems and may think that the other people will judge us. For some people especially men, they might also be ashamed to share their burdens as they want to show that they are strong. “If we hope people experiencing stress share their problems with us so that we can help them, we must first build the relationship with them. This can be done by doing simple offer of help such as bringing the person a cup of water or fetching them home. From then on, people might feel comfortable enough to share their problems with us,” Adrea shared. Adrea shared that the most important thing for us to realise and understand is that it is okay to be not okay. While this might be a common phrase, really acknowledging and internalising it can make a positive difference in our lives. “Everyone goes through stress at some point in life, but you shouldn’t be ashamed to share our problems or speak out, because you deserve happiness,” Adrea said, sharing her advice. With better understanding, correct ways and techniques, workplace stress can be tackled and overcome. So, if you are sitting in front of a computer rushing your latest job assignment, it is important to also prioritise your mental health and wellbeing. It is helpful to share our feelings with people we trust. Adrea said it is important to realise and understand it is okay to not be okay.
41 Post Traumatic Stress Disorder and Toxic Families Written by: Shirlene Shee Jing Herng Photos by: Carole Chung, heysigmund.com It is strange when a simple thing like forming intimate relationships can be so difficult to people with trauma. The flashbacks, fear and worry are so real and so hard to cope with. In abusive relationships, Post Traumatic Stress Disorder or PTSD can be one of the main effects to victims. Carole Chung Mei Choo is a licensed and registered counsellor with the Malaysian Board of Counsellors has almost 30 years of experience in counselling, and have specialised in trauma therapy since seven years ago. She gave some insights as to what PTSD is like especially in abusive relationships and the ways to cope with it. “All of us might have experience traumatic events, but not everyone gets PTSD. PTSD happens when there is continuous hyper arousal, a level of distress and excitation when we get stronger emotions that the average person that does not go away even after a traumatic event has happened six months or a year ago,” Carole shared. Carole said that its very common to have trauma symptoms such as shaking, shivers, palpitations and increase of heart rate after a traumatic event. People might cry, get angry and be hyper aroused. However, if the hyper aroused state lasts for more than two weeks after the traumatic event, a person might be experiencing PTSD. There are several ways PTSD manifest itself in a person. As an example, a reminder of a traumatic event, let’s say a car can bring back strong feelings and fear for people who have been in an accident to the point that they cannot drive a car or take a Grab after the event. People with PTSD may actively avoid any reminders of traumatic events, such as not wanting to go into a car and avoid discussion about the traumatic event. Reminders of the traumatic events may also cause effects on people such as making them want to throw up, sweating and difficulty breathing. Other symptoms of PTSD include insomnia, irritability, anger, flashbacks, intrusive images and thoughts. People with PTSD will also feel afraid, horrified or ashamed to talk about the traumatic event they experienced. There is also a condition called selective amnesia or loss of memory of the traumatic incidents among people with PTSD, said Carole who also described it as a form of denial. This condition cause the brain to detach Carole specialises in trauma therapy, EMDR. Some essential steps in EMDR.
the whole body system from that traumatic event to get on with one’s life. People may experience PTSD in a toxic family or marital relationship. Carole said that negligence in a family is one of the signs of a toxic family. In toxic families, there is usually a person who is more domineering and harsh, while the other people are submissive, passive, and do not have a voice in the family. Besides, the dominant person may be the only or main breadwinner of the family. This creates a huge power imbalance and financial differential. According to Carole, perpetrators take control of the victims’ lives and isolate them from friends and everybody else. In this situation, the victims might experience mental, emotional, sexual or physical abuse, but is unable to reach out for help and feels completely alone. “There are different kinds of trauma, including single event traumas and traumas over a prolonged period of time,” Carole said. Single events can be caused by an accident, rape, snatchtheft, robbery, earthquake, flood or family suicide. Family or partner relationship traumas tend to be over a prolonged period of time. PTSD can also cause a disability to socially connect or to build intimate relationships. People with PTSD still have anger, resentment or fear a few months after the happening of a traumatic event or after being removed from an abusive relationship. Besides, although domestic abuse is more common among women, men can also face this type of abuse and have PTSD. It is very difficult for people with PTSD to overcome their trauma on their own. Therefore, Carole said that it is essential for them to reach out to mental health professional or nongovernmental organisations (NGOs) such as Women’s Aid Organisation (WAO) and All Women’s Action Society (AWAM). As a family member or friend, we can help people with PTSD by asking them questions on the traumatic event. By this way, we can try to intervene and find more ways to help them. Eye Movement Desensitization Reprocessing (EMDR) Therapy is a specific trauma therapy that is effective in treating people with PTSD or trauma, as it can be used to reduce, resolve or remove phobias. Carole is one of EMDR’s practitioner. After recording her clients’ consent, she access their traumatic and dissociation levels beside establishing a mental safe space for her clients to calm them down. She look into their traumas through the Traumatic Experience Net, a representation of several traumatic events and Traumatic Network where the traumas have a same common theme. “For example, ‘I need to be perfect before I can be loved’ or ‘I’m not good enough’ are the common themes,” Carole explained. According to Carole, it is important for people struggling with abusive relationships to be removed from that situation. In this way, she can help them overcome their trauma with weekly sessions in four to six months. Otherwise, if the person is constantly retriggered, it will be more difficult for them to overcome PTSD. Conversations, talks, seminars, discussion and writing of articles are some good ways to raise awareness on PTSD. Constant support by family members are also essential ways to help people with PTSD besides mental health therapy session. Carole also encouraged people with PTSD to seek help by talking to their friends about their traumas and look for mental health professional help if the symptoms persist. Trauma and PTSD do not have to define you as a person. Seeking help and therapy can help one to overcome and leave darkness in the past. 42 It is important for people to be removed from an abusive relationship to treat their PTSD effectively. If you need mental health related help or experience PTSD, please do not hesitate to contact organisations below: Women’s Aid Organisation (WAO) 03-79575636 / 0636 (Office Number) 03-30008858 (Hotline Number) [email protected] All Women’s Action Society (AWAM) 03-78774221 (Office Number) 016-2374221 / 016-2284221 (Telenita Helpline)
Art Therapy: Mindfulness through Zentangle Written by: Shirlene Shee Jing Herng The world of art is full of wonders, imagination, and innovation. It is about being free, self expression and relaxation. For us living in this world of madness, how often do we stop what we are doing and feel the presence? It seems like we are so packed with our own troubles and problems that sometimes, it is easy for us to forget we are living in the presence, here and now. Zentangle is an art which can enable us to practice mindfulness, a technique that will improve our mental health. USA Certified Zentangle Teacher (CZT), Elain Wong Ee Lin had provided some insights to us about Zentangle and mindfulness. Born in 1976 in Penang, Elain is also an artist and Certified Psychological Counsellor with 16 years of experience. She had been teaching Zentangle to various people including children and people with mental health problems since 2016 after she received her Zentangle certification. Her passion in Zentangle Photos by: Elain Wong and counselling background enable her to incorporate both the benefits of Zentangle and mindfulness to help more people struggling with mental health problems. “Zentangle is a tool for me to communicate, explore and know myself better,” said Elain. When she practises Zentangle art, Elain found ways to improve on her lifestyle especially emotional control (EQ), a way for peace and mindfulness. Elain mentioned that Zentangle art can promote happiness and wellness. It helps people to create happiness, relax and release their tension. This is the reason why she loves art and is involved in art education. Elain started to work with groups of people with mental health issues to support their mental health, promote happiness and wellbeing. Zentangle also helps people with social disorders. Zentangle drawing, or better known as tangling just require simple tools. The traditional canvas from the United States is made of 100 percent cotton, however, people can also tangle on square-shaped paper. Paper sizes vary from small (5 x 5 cm), medium (9 x 9 cm) and large (11 x 11 cm). “Some people say that Zentangle drawing is doodling, but we are actually tangling. We have different Zentangle pattern names, which include Flux, Aquafleur, Purk and Hollibaugh,” Elain explained. It took only five elements called Elemental Strokes, including dots, lines, simple curves, S-curves and orbs to create a beautiful Zentangle pattern. Elain believes that everyone can be an artist and everyone can draw. She believes Zentangle can bring out one’s confidence. This is helpful for people with depression who might feel like their lives are sad, down and negative. Elain usually groups her clients together to form a Zentangle group support. During art sessions where her clients do tangling together, they will cheer up each Elain and her students showing their Zentangle art. 43
other and form a good group dynamic. Of course, Zentangle is not only for art lovers, but also for people who wish to practise mindfulness to improve mental health. According to Elain, the easiest way to understand mindfulness is “here and now”. With mindfulness, we are alert, aware, and know what we are doing right now and being here. For example, concentrating on taking deep breaths, inhaling and exhaling with the mouth or nose is a way to practise mindfulness. Elain shared that when we are drawing, we know where the drawing lines are going and the pattern that we are creating, which will further enhance mindfulness. “While we are tangling, we are meditating as well,” Elain shared, adding that she likes to meditate. During her Zentangle art classes, Elain groups her clients and their caregivers together. While most people think that the clients are important, Elain thought otherwise. “From my perspective, caregivers are important because they are common people who take care of my clients with mental health. This will make them feel emotional and tired,” Elain said. Her clients and their caregivers felt relaxed during the one hour tangling session. “I feel that art can cheer up people, and I wish my clients to be more happy. Therefore, I use my voice to calm down my clients and lead them to a positive direction,” Elain explained. From a blank paper to a full Zentangle art, Elain said her clients feel satisfied, happy and confident of their masterpieces. They can share their art together and get positive feedbacks. “Know what you are doing and love what you do. Being here, now and enjoy the moment you have, just like my favourite Zentology which states, ‘appreciate what you have’,” Elain said, sharing her advice to people interested in improving their mental health. Therefore, why not consider a quick tangling session after long working hours to relax ourselves and enjoy beautiful moments in the presence? Garden Zentangle art. Elain’s student tangling in a children’s tangling session at Balik Pulau. Zentangle art by Elain’s students Sean and Ong. 44
Anonymous Mental Health Confessions Most of us are privileged enough to live a life where we do not have to worry a lot on finances, food, and a home to live. There are plenty of things that can bring us joy, the people we love, our hobbies and the things we have. We can afford to work and provide for ourselves, learn some new knowledge to improve ourselves and our lives. Life is full of experiments, and when we embrace all of its ups and downs, it seems like there are no challenges that we cannot overcome. However, so many of our way of living comes from the state of our minds, self-belief, and past experiences. The way we perceive ourselves and others is essential to maintain a healthy lifestyle. Sometimes, we might feel generally miserable or unhappy without knowing the reasons. The feelings of hopelessness and worthlessness crept in, and anxiety became a loyal friend staying up with us all night, playing games with our minds. Depression and anxiety are mental health problems who should not be overlooked. Some symptoms of depression include feelings of emptiness or hopelessness, loss of interest in most normal activities, sleep disturbances, lack of energy, feeling worthless, suicidal thoughts, anxiety and unexplained physical problems like back pain and headaches. Common signs of anxiety include feeling nervous, restless or tense, panic, increased heart rate, feeling weak or tired, having difficulty sleeping and controlling worry, and having the urge to avoid things that trigger anxiety. According to the National Health and Morbidity Survey in 2019, half a million Malaysians were found to experience symptoms of depression. On a report by The Star on 28 September 2022, then Health Minister Khairy Jamaluddin said Malaysia recorded an increase of 81 percent or 1142 suicide cases in 2021 compared to 631 cases in 2020. In the data analysis on Ministry of Health’s psychosocial helpline from March 2020 to 28 September 2022, 74.3 % or 227713 callers needed emotional support and counselling because of chronic stress, depression and anxiety throughout the COVID-19 pandemic. At HealthBeat, we hope that our readers and everyone who is struggling with their mental health are able to overcome depression and anxiety. One of the most common advice from mental health professionals is to speak out our problems. Here, we provide a safe space for our readers to express the stress and mental health issues they have faced. Written by: Shirlene Shee Jing Herng Here are some of the confessions... Jackqi Isabella Confessions without nicknames are labelled as “Anonymous” 45 Not gonna lie, sometimes i think nobody understands me in anything, got into argues everytime and they always judge me while im being the softest ones. I am having severe mood swings from time to time. Sometimes I felt okay, but sometimes my anxiety kills me. Nothing happened, but the negative thoughts kick in my mind suddenly and I had to hold my tears when I was in the public. I felt worthless and hoping that I was never been born. I planned to suicide multiple times yet I am too coward to do so. I am too scare to share my situation to my family and friends. Maybe the day when I commit suicide is the day I relieve
It is not easy to deal with negative thoughts that linger in our minds. We hope that our readers can find solace in expressing their problems without fear of judgment anonymously. At the end of the day, everyone wants to feel cared of and loved! If you or your loved ones are struggling with mental health problems, feel free to reach out to the organisations below. Befrienders Malaysia 03-76272929 04-2815161 / 04-2811108 (Penang branch) [email protected] [email protected] (Penang branch) Malaysian Mental Health Association 03-27806803 / 017-6133039 [email protected] SEED Connections 017-2776605 (WhatsApp) 03-97651163 [email protected] D’ Home Mental Health Association 012-4251600 [email protected] Aloe Mind 017-8038384 (WhatsApp) [email protected] I hope I don’t get another mental breakdown. What is wrong with me? I never be good enough. I hate myself and after 1 year in USM, I hate myself even more. Many USMians can prove that they are the best, and I tryna be like them. No matter how hard I try, tryin’ to get a better grade, tryin’ to be an effective leader, but in the end, I messed up. I’m not mature enough to live my life as a Uni student. No matter what I do, it always screwed up. I don’t know who and what am I. I can’t contribute to anything. The world can’t afford to have me walkin’ in it. Up until now, I still considering to do Once-ina-lifetime bungee jumping from Tekun or any high places, because I’m a curse, ‘erasing’ myself is the only way to break the curse... Tried almost everything to be better but ended up always having to go back to a place I don’t even want to be in. Running a marathon where the end point also happens to only be the starting point. Talking about goals and dreams and one of the dream is to wish to have a different family. How to live like this? I don’t want to acknowledge them. Nothing I can do except working hard earning money I need for a living. Some words are so hard to be said out, like I said before not everyone can be 100% honest and open about everything. There are these dark secrets. It’s never ending. Not knowing what is real love, how to have and give love, not confident about it, not feeling like I deserve it, never falling in love with the right person, not confident in even friendships. Sunflower Anonymous Anonymous jh 46 Mood swings occur often
Surrounded by Wellness Besides workouts and a balanced diet, environment plays an important role in our health too. A healthy environment for a healthier you. This segment will be including topics regarding how environment will affect our health, mentally & physically.
Its healing benefits: 48 Flowers Mandalas and its Healing Written by: Pang Wai En Photos by: Lau Yu Quan The flower mandalas, also known as the “flower of life”, is made of numerous colourful flowers. According to asiasociety. org, a mandala is a symbol of the universe in its ideal form, and its creation signifies the transformation of a universe of suffering into one of joy. It can also be used as an aid to meditation, helping the meditator to envision how to achieve the perfect self. Xin Tong, a spiritual healer-cum-herbalist who founded Sama-Sama Wellness, has been practising and instructing her patients about the healing process using flowers mandalas for a period.
1. Brings nature to our modern home & office Helps to create a cosy environment by bringing up natural elements of the nature of fresh flowers. “We live in a modern environment, primarily in apartments with little access to land and nature. Therefore, by having flowers mandalas at our home could help to create a cosy environment that bring us close to the nature.” 2. Mood Boosters The vibrant colours of the flowers will bring you positive energy. Just looking at them makes you happy. “Flowers come in a wide range of colours. And the colours represent various types of energy and emotions. Brightly coloured flowers, such as yellow and orange, may bring positive energy and uplift your mood. In addition, the vibrant colour of fresh flowers already acts as a mood booster itself.” 3. Meditation at Home Calm your mind and soul while you are arranging the flowers mandalas. Overall, the process of arranging flowers mandalas acts as a meditation that calm your mind! “From starting to the end of the process of arranging flowers mandalas is a process of meditation. For instance, we choose the flowers also according to our moods of the day. So, during the process, we express our emotions and feelings through the art of flowers mandalas arrangement. In the end of the process, it creates a form of satisfaction and mindfulness. As a result, it will calm our minds.” 4. Clean your negative energy! Flowers Mandalas absorb negative energy from your body and mind back to the nature of Mother Earth. “Fresh Flowers mandala acts as an air purifier itself. We received a lot of information in our daily lives, so it collects any negative energy in our bodies. At the end of the day, you may pour the mandala flowers back to the soil which we believe is the Earth. For that, it transfers back the negative energy back to the nature and resurrect the energy.” How to do flowers mandalas at home? 1. Get ready with selecting a bowl. Any bowl is fine even just grabbing a bowl from your kitchen. 2. Gather a collection of flower picks at your garden but if you don’t have a garden, you could purchase them from the nearest florist or even your neighbourhood park. 3. Once you got your bowl and flowers ready, fill your bowl with water. 4. Now, find a comfortable space with a flat surface. This can be on the floor, your table at the balcony, your desk or even at your kitchen’s table! 5. Let’s get started! Start either from the canter or the narrow of the bowl by creating a circle. 6. Just go with your heart and mind. Follow them, let them to lead you in creating the flowers mandalas. 7. As soon as you finish, sweep away the flowers mandalas or leave it in the open space of your home or pour them back to the soil. The whole point is to enjoy the process, appreciate the beauty nature offers, and accept the impermanence in life. 49 “Fresh Flowers mandala acts as an air purifier itself. We received a lot of information in our daily lives, so it collects any negative energy in our bodies .” - Xin Tong, spiritual healer-cum-herbalis. Its healing benefits: