AbOuT ME

 

 My name NURULPATANAH BT MOHD NOR. I am now 21 years old. Now I have enrolled myself in Universiti Utara Malaysia in Kedah. thanks to my efforts over the years, I could finally set foot to the top of the ivory tower and be proud of my family. I come from Kelantan. My family has 12 brothers and sisters. 8 men and 4 women. I also come from a large family. I am thankful for family endowed very understanding, loving, always accommodating and always understand each other

My first school in SMK SALOR. from standard 1 until Form 5. I'm so loyal to my school. many memories that have been created in the school. I do not know the meaning of friendship, sense of fatigue in the pursuit of knowledge, until I know and fully understand the statement. after form 5, I did not manage to connect learning to the university, but thanks to my determination to revise their studies, I have enrolled myself into form6 at SMK KOTA. that is where I study hard until I get the results that can be proud of me and my family.

And now I was able to further my studies in one of the leading universities in Malaysia. very proud. I was enrolled in a degree far as the Bachelor  Of Communication. I will learn a 4-year degree here and if there is a living God willing I will resume my studies in Masters or PhD. AMEEN

                   STRESS

We generally use the word stress when we fell that

everything seems to have become too much - we are overloaded and wonder whether we really can cope with the pressures placed upon us.

Anything that poses a challenge or a threat to our well-being is a stress. Some stresses get you going and they are good for you - without any stress at all many say our lives would be boring and would probably feel pointless. However, when the stresses undermine both our mental and physical health they are bad. In this text we shall be focusing on stress that is bad for you.

The difference between "stress" and "a stressor" - a stressor is an agent or stimulus that causes stress. Stress is the feeling we have when under pressure, while stressors are the things we respond to in our environment. Examples of stressors are noises, unpleasant people, a speeding car, or even going out on a first date. Generally (but not always), the more stressors we experience, the more stressed we feel.

Fight or flight response

The way you respond to a challenge may also be a type of stress. Part of your response to a challenge is physiological and affects your physical state. When faced with a challenge or a threat, your body activates resources to protect you - to either get away as fast as you can, or fight.

If you are upstairs at home and an earthquake starts, the faster you can get yourself and your family out the more likely you are all to survive. If you need to save somebody's life during that earthquake, by lifting a heavy weight that has fallen on them, you will need components in your body to be activated to give you that extra strength - that extra push. 

Our fight-or-flight response is our body's sympathetic nervous system reacting to a stressful event. Our body produces larger quantities of the chemicals cortisol, adrenaline and noradrenaline, which trigger a higher heart rate, heightened muscle preparedness, sweating, and alertness - all these factors help us protect ourselves in a dangerous or challenging situation. 

Non-essential body functions slow down, such as our digestive and immune systems when we are in fight-or flight response mode. All resources can then be concentrated on rapid breathing, blood flow, alertness and muscle use.

Smoking: what are the effects?

Effects of tobacco

The effects of any drug (including tobacco) vary from person to person. How tobacco affects a person depends on many things including their size, weight and health, also whether the person is used to taking it. The effects of tobacco, as with any drug, also depend on the amount taken.

In Australia, tobacco use is responsible for approximately 15,000 deaths each year. In 2004–2005 approximately three-quarters of a million hospital bed-days were a result of tobacco use. (Collins & Lapsley, 2008)

There is no safe level of tobacco use. Use of any drug always carries some risk—even medications can produce unwanted side effects. It is important to be careful when taking any type of drug.

·         nitial stimulation, then reduction in activity of brain and nervous system

·         increased alertness and concentration

·         feelings of mild euphoria

·         feelings of relaxation

·         increased blood pressure and heart rate

·         decreased blood flow to fingers and toes

·         decreased skin temperature

·         bad breath

·         decreased appetite

·         dizziness

·         nausea, abdominal cramps and vomiting

·         headache

·         coughing, due to smoke irritation.

Higher doses

A high dose of nicotine can cause a person to overdose. This means that a person has taken more nicotine than their body can cope with. The effects of very large doses can include:

·         an increase in the unpleasant effects

·         feeling faint

·         confusion

·         rapid decrease in blood pressure and breathing rate

·         seizures

·         respiratory arrest (stopping breathing) and death.

60 mg of nicotine taken orally can be fatal for an adult.

Long-term effects

Tar in cigarettes coats the lungs and can cause lung and throat cancer in smokers. It is also responsible for the yellow–brown staining on smokers’ fingers and teeth.

Carbon monoxide in cigarettes reduces the amount of oxygen available to the muscles, brain and blood. This means the whole body—especially the heart—must work harder. Over time this causes airways to narrow and blood pressure to rise, which can lead to heart attack and stroke.

High levels of CO, together with nicotine, increase the risk of heart disease, hardening of the arteries and other circulatory problems.

Some of the long-term effects of smoking (Quit Victoria, 2010) that may be experienced include:

·         increased risk of stroke and brain damage

·         eye cataracts, macular degeneration, yellowing of whites of eyes

·         loss of sense of smell and taste

·         yellow teeth, tooth decay and bad breath

·         cancer of the nose, lip, tongue and mouth

·         possible hearing loss

·         laryngeal and pharyngeal cancers

·         contributes to osteoporosis

·         shortness of breath

·         coughing

·         chronic bronchitis

·         cancer

·         triggering asthma

·         emphysema

·         heart disease

·         blockages in blood supply that can lead to a heart attack

·         high blood pressure (hypertension)

·         myeloid leukaemia, a cancer that affects bone marrow and organs that make blood

·         stomach and bladder cancers

·         stomach ulcers

·         decreased appetite

·         grey appearance

·         early wrinkles

·         slower healing wounds

·         damage to blood vessel walls

·         increased likelihood of back pain

·         increased susceptibility to infection

·         lower fertility and increased risk of miscarriage

·         irregular periods

·         early menopause

·         damaged sperm and reduced sperm

·         impotence.

Other effects of tobacco use

Passive smoking

Passive smoking occurs when a person who is not smoking breathes in the smoke from people who are smoking. Passive smoking can irritate the eyes and nose and cause a number of health problems such as heart disease and lung cancer. Tobacco smoke is especially harmful to babies and young children.

Using tobacco with other drugs

Nicotine can affect the way the body processes many different drugs. This can affect how these drugs work. For example, nicotine can decrease the effectiveness of benzodiazepines. Smoking while taking the contraceptive pill increases the risk of blood clots forming.

Check with your doctor or other health professional whether nicotine might affect any medications you are taking.

Pregnancy and breastfeeding

Read about the effects of tobacco use on pregnancy and breastfeeding.

Many drugs can cross the placenta and affect an unborn child.

In general, using drugs when pregnant can increase the chances of going into labour early. This can mean that babies are born below the normal birth weight.

If a mother uses drugs while breastfeeding, they may be present in her milk, and could affect the baby.

Check with your health professional if you are taking or planning to take any drugs during pregnancy, or while breastfeeding.

Tolerance and dependence

People who use tobacco regularly tend to develop a tolerance to the effects of nicotine. This means they need to smoke more tobacco to get the same effect.

They may become dependent on nicotine. Dependence can be psychological, physical, or both. People who are dependent on nicotine find that using the drug becomes far more important than other activities in their life. They crave the drug and will find it very difficult to stop using it.

People who are psychologically dependent on nicotine may find they feel an urge to smoke when they are in specific surroundings or socialising with friends.

Physical dependence occurs when a person’s body adapts to the nicotine and gets used to functioning with the nicotine present.

Laughter is the Best Medicine

The Health Benefits of Humor and Laughter

Humor is infectious. The sound of roaring laughter is far more contagious than any cough, sniffle, or sneeze. When laughter is shared, it binds people together and increases happiness and intimacy. Laughter also triggers healthy physical changes in the body. Humor and laughter strengthen your immune system, boost your energy, diminish pain, and protect you from the damaging effects of stress. Best of all, this priceless medicine is fun, free, and easy to use

Laughter is strong medicine for mind and body

 Laughter is a powerful antidote to stress, pain, and conflict. Nothing works faster or more dependably to bring your mind and body back into balance than a good laugh. Humor lightens your burdens, inspires hopes, connects you to others, and keeps you grounded, focused, and alert.

With so much power to heal and renew, the ability to laugh easily and frequently is a tremendous resource for surmounting problems, enhancing your relationships, and supporting both physical and emotional health.

Laughter is good for your health

§  Laughter relaxes the whole body. A good, hearty laugh relieves physical tension and stress, leaving your muscles relaxed for up to 45 minutes after.

§  Laughter boosts the immune system. Laughter decreases stress hormones and increases immune cells and infection-fighting antibodies, thus improving your resistance to disease.

§  Laughter triggers the release of endorphins, the body’s natural feel-good chemicals. Endorphins promote an overall sense of well-being and can even temporarily relieve pain.

§  Laughter protects the heart. Laughter improves the function of blood vessels and increases blood flow, which can help protect you against a heart attack and other cardiovascular problems.

Laughter and humor help you stay emotionally healthy

Laughter makes you feel good. And the good feeling that you get when you laugh remains with you even after the laughter subsides. Humor helps you keep a positive, optimistic outlook through difficult situations, disappointments, and loss.

More than just a respite from sadness and pain, laughter gives you the courage and strength to find new sources of meaning and hope. Even in the most difficult of times, a laugh–or even simply a smile–can go a long way toward making you feel better. And laughter really is contagious—just hearing laughter primes your brain and readies you to smile and join in the fun.

The link between laughter and mental health

§  Laughter dissolves distressing emotions. You can’t feel anxious, angry, or sad when you’re laughing.

§  Laughter helps you relax and recharge. It reduces stress and increases energy, enabling you to stay focused and accomplish more.

§  Humor shifts perspective, allowing you to see situations in a more realistic, less threatening light. A humorous perspective creates psychological distance, which can help you avoid feeling overwhelmed.

                                        HEART DISEASES

Heart disease is the leading cause of death in women in the United States, and the Centers for Disease Control and Prevention reports that one in every four female deaths is caused by heart disease.

The heart attack, known to doctors as the myocardial infarction, or MI, was once mainly thought of as a man’s condition, but that misconception is starting to clear up. Women are just as likely to have heart disease as men. 

RECOGNIZING A HEART ATTACK

The symptoms of a heart attack may not be crystal clear. If you cut your hand, chances are you could close your eyes and describe exactly where the cut is, which finger and maybe even whether it was just a scrape or something more. Unfortunately, symptoms of a heart attack aren’t always so straightforward. While plenty of people’s symptoms include the classic “elephant-standing-on-your-chest” pain as seen on TV, it’s also true that many do not. Understanding all of the symptoms of a heart attack is extremely important.

SYMPTOMS OF A HEART ATTACK INCLUDE:

·         Angina: pain, discomfort, pressure or tightness in the middle of the chest that lasts for more than a few minutes or goes away and then comes back; sometimes mistaken for heartburn

·         Pain or discomfort in upper body including arms, left shoulder, back, neck, jaw or stomach

·         Difficulty breathing or shortness of breath

·         Cold sweat or sweating

·         Feeling of indigestion, choking or heartburn

·         Nausea or vomiting

·         Feeling dizzy, light-headed or extremely weak

·         Feeling anxious

·         Rapid or irregular heart beats

A WOMAN’S HEART ATTACK

If you are a woman, recognizing a heart attack may have its own set of hurdles and obstacles. A recent study in women who were hospitalized for a heart attack found that they tended to be slightly less likely to have reported chest pain/discomfort than men. Instead, they may report what doctors call vague or less-typical symptoms, including the following:

·         Upper back pain, shoulder pain

·         Jaw pain or pain spreading to the jaw

·         Pressure in the center of the chest

·         Some sweating

·         Light-headedness or dizziness

·         Unusual fatigue, like they just ran a marathon

It’s also important to keep in mind that doctors cannot necessarily tell from your symptoms, alone, whether or not there is a cardiac problem. They work based on the level of suspicion, folding in the results from further tests and evaluation. That’s why knowing your risk factors and having a healthy (but not to the point of obsessing) suspicion that it could happen to you is so important.

In considering the list of heart attack symptoms, consider the following:

·         You can definitely have a heart attack without chest pain.

·         Chest pain/pressure/discomfort is often present, but not always.

·         Women are more likely than men to have so-called atypical symptoms (and no chest pain) such as upset stomach, nausea and shortness of breath.

·         Not having chest pain can make it harder for both you and your doctor to recognize a heart attack.

HEALTHY LIFESTYLE

Waking up at Early Morning Make Us Happier

Habit of waking up early is very beneficial for not only physical but also mental health. Research to prove it to the experts. Analysis of the scientists from the University of Toronto Canada concluded, those who get up early in general have better health conditions. People who get up earlier also feel happier life than sleeping late because they are more adaptable to the schedule of daily activities.

According to researchers, they often wake up late and prefers activities at night are more likely to experience a "social jet lag". It is a condition where a person's body clock becomes out of synch with social activities. On the other hand, the "morning people" proved to be more refreshed,  alert, happier and more motivated to face challenges, but also increased immunity.

As published in the journal Emotion, researchers found that most people tend to start leaving "night habits" such as his youth and became a morning routine wake up as they age. Renee Biss, the research leader, said that this discovery proves for the first time that the elderly have increased the feeling of happiness as the habit of getting up that early.

In this study, there were 435 adults aged 17 to 38 years compared with 300 people aged 59 to 79 years. Both groups were asked to fill out questionnaires about the emotional state, health quality and time to favorite activities.

The study results show, before the age of 60 years, most respondents in the category of "morning person". Less than 10 percent of young respondents included in this type. With age, these statistics are subject to change, which is less than seven percent of the population still has a habit of sleeping late.

"What is most interesting that we found was the tendency of respondents aged adults to get up early to have contributed to a better mood than young adults. People also claim to be happier in the morning than the evening, regardless of whether they are young or old. And Our research indicates that the tendency to get up earlier as you age may have emotional benefits. One night may be more susceptible to social jet lag, which means their biological clock out of synch premises social hour, "said Biss, Ph.D student of Department of Psychology, University of Toronto.

Healthy Eating

Easy Tips for Planning a Healthy Diet & Sticking to It

Healthy eating is not about strict nutrition philosophies, staying unrealistically thin, or depriving yourself of the foods you love. Rather, it’s about feeling great, having more energy, stabilizing your mood, and keeping yourself as healthy as possible—all of which can be achieved by learning some nutrition basics and using them in a way that works for you. You can expand your range of healthy food choices and learn how to plan ahead to create and maintain a tasty, healthy diet.

Healthy eating tip 1: Set yourself up for success

To set yourself up for success, think about planning a healthy diet as a number of small, manageable steps rather than one big drastic change. If you approach the changes gradually and with commitment, you will have a healthy diet sooner than you think.

§  Simplify. Instead of being overly concerned with counting calories or measuring portion sizes, think of your diet in terms of color, variety, and freshness. This way it should be easier to make healthy choices. Focus on finding foods you love and easy recipes that incorporate a few fresh ingredients. Gradually, your diet will become healthier and more delicious.

§  Start slow and make changes to your eating habits over time. Trying to make your diet healthy overnight isn’t realistic or smart. Changing everything at once usually leads to cheating or giving up on your new eating plan. Make small steps, like adding a salad (full of different color vegetables) to your diet once a day or switching from butter to olive oil when cooking.  As your small changes become habit, you can continue to add more healthy choices to your diet.

§  Every change you make to improve your diet matters. You don’t have to be perfect and you don’t have to completely eliminate foods you enjoy to have a healthy diet. The long term goal is to feel good, have more energy, and reduce the risk of cancer and disease. Don’t let your missteps derail you—every healthy food choice you make counts.

Healthy eating tip 2: Moderation is key

People often think of healthy eating as an all or nothing proposition, but a key foundation for any healthy diet is moderation. But what is moderation? How much is a moderate amount? That really depends on you and your overall eating habits. The goal of healthy eating is to develop a diet that you can maintain for life, not just a few weeks or months, or until you've hit your ideal weight. So try to think of moderation in terms of balance. Despite what certain fad diets would have you believe, we all need a balance of carbohydrates, protein, fat, fiber, vitamins, and minerals to sustain a healthy body.

For most of us, moderation or balance means eating less than we do now. More specifically, it means eating far less of the unhealthy stuff (refined sugar, saturated fat, for example) and more of the healthy (such as fresh fruit and vegetables). But it doesn't mean eliminating the foods you love. Eating bacon for breakfast once a week, for example, could be considered moderation if you follow it with a healthy lunch and dinner—but not if you follow it with a box of donuts and a sausage pizza. If you eat 100 calories of chocolate one afternoon, balance it out by deducting 100 calories from your evening meal. If you're still hungry, fill up with an extra serving of fresh vegetables.

§  Try not to think of certain foods as “off-limits.” When you ban certain foods or food groups, it is natural to want those foods more, and then feel like a failure if you give in to temptation. If you are drawn towards sweet, salty, or unhealthy foods, start by reducing portion sizes and not eating them as often. Later you may find yourself craving them less or thinking of them as only occasional indulgences.

§  Think smaller portions. Serving sizes have ballooned recently, particularly in restaurants. When dining out, choose a starter instead of an entree, split a dish with a friend, and don't order supersized anything. At home, use smaller plates, think about serving sizes in realistic terms, and start small. If you don't feel satisfied at the end of a meal, try adding more leafy green vegetables or rounding off the meal with fresh fruit. Visual cues can help with portion sizes–your serving of meat, fish, or chicken should be the size of a deck of cards, a slice of bread should be the size of a CD case, and half a cup of mashed potato, rice, or pasta is about the size of a traditional light bulb.