Dengan Nama Allah,yang tidak memberikan mudarat sesuatu di bumi dan juga di langit dan dia maha mendengar lagi maha mengetahui..

Monday, June 12, 2017

Physiotherapy and Effective way to Overcome Menstrual Pain

The effective ways to Overcome Menstrual Pain to Complete

Bismillahirahmanirahim ,there is some issues that always happen in a woman and sometime its can affected the casual life , Menstrual pain problems generally occur in some women, especially young adult women, once menstrual pain comes, it is really torturing, even many who are absent from work or not attended school therefore. Although this happens almost every month, but still not many who can overcome the pain of menstruation to complete.
Stomach pain during menstruation or dysmenorrhea occurs because the uterus contracts excessively to dissipate the uterine lining that comes out as menstrual blood, this does not happen to every woman, and the cause can be different. There is a normal condition, unisex which is a disease.
Regardless of the cause, the pain in the coming months should still be overcome, as much as possible we try how to remove the pain quickly and then we try not to do it again.

How to overcoming Menstrual Pain During Attack ?

Step 1. 
Drinking Pain Relief Drugs This first step is a quick way to overcome the pain of menstruation, that we remove the pain by taking painkillers or analgesics. Surely we choose a drug that is sold freely without the need for a doctor's prescription. Nonsteroidal NSAID or anti inflammatory drugs work to block prostaglandins that contribute to menstrual pain. Examples of drugs that we can use include ibuprofen and mefenamic acid, but it should be noted that this drug should not be used for those who have ulcer disease. Carefully read the rules on the label. Read more you can read here: Herbal Remedy and Safe Remedy

Step 2. 
Recline Relax the body and part of your uterus by sleeping on your back, propping your legs with several pillows so that the position is higher than the body. This will reduce the tension of the uterus and smooth the flow of blood into the uterus, so it can automatically help reduce or even eliminate menstrual pain.

Step 3.
 Use Warm Compress While lying on your back, compress the abdomen just above the uterus, ie the lower region of the navel using something warm. You can use bottles, plastics, or special containers filled with warm water. Apply for 15 minutes and rest 15 minutes as well, then repeat again until the menstrual pain disappears.

Step 4. 
Warm Water Bath If the above steps are considered not enough, you may consider to take a warm bath. The warm water that flows through your body will give you a relaxed feeling of tense muscles and blood circulation, not only in the uterus but also throughout the body. It's even more perfect to do warm water for a few minutes.

Step 5. 
Avoid Prohibition There are certain types of foods that trigger or aggravate menstrual pain, for example foods and beverages that contain caffeine, such as tea and coffee. In addition, avoid milk products, such as milk, cheese, yogurt and ice cream during menstruation.

Step 6. 
Sports Mild exercise such as walking, cycling, or swimming can help increase the flow of oxygen throughout the body so that the muscles can be more relaxed. Good stretching exercises also yield similar results. However, only do this activity when menstrual pain is not so heavy.

Step 7. 
Go to the Doctor If you have started menstruating in the last few years and usually there is no problem, but only recently have abdominal pain during menstruation, then the possibility of menstrual pain is not a problem. However, if menstrual cramps interfere every month, or the symptoms worsen, or if you are over 25 years old and just starting to experience severe menstrual cramps, then immediately consult a doctor. When you've tried the steps above but the pain when it comes to the month is still disturbing, then it is a good time to seek a doctor.

Step 8.
Eat a well-balanced diet that includes lots of fruits and vegetables and is low in fat. Limit your intake of alcohol, caffeine, salt, and sweets make sure try to stop smoking.

Step 9.
Consume Supplements. A study showed that vitamin E supplements, omega-3 fatty acids, vitamin B-1 (thiamine), vitamin B-6 and magnesium have benefits to reduce and prevent menstrual pain.

Step 10. 
Avoid stress. Although stress does not cause menstrual cramps, but reducing stress can make menstrual symptoms lighter.

The conclusion in this problem also can be related in a medical issue , so If you have started menstruating in the last few years and experiencing persistent menstrual pain, the possibility of menstrual pain is not a problem. However, if menstrual pain is very disturbing to you every month, symptoms worsen, or are aged over 25 years and just start experiencing severe menstrual pain, then call your doctor. The doctor will look for the cause and find ways to relieve abdominal pain during your menstrual period. Some Medications for Menstrual Pain May also be required as indicated. Wallahuaklam.

Tuesday, May 23, 2017

Physiotherapy and Tips to Overcome Rigid Neck When Waking up Sleep

How to Overcome Rigid Neck When Waking Sleep

Bismillahirahmanirahim , as i mention in my last post before regarding rigid neck , here i want to share the Tips to deal with this problem.

1.Rest your Neck

 Left your neck, especially when you work too long or exercise. Lay your neck and body in a comfortable position, and make sure you use a good pillow that can keep the head and neck in order to stay in the right position.

2.Stretch Your Neck Muscles
 You can stretch your neck muscles using a hot towel or bath and soak in warm water.

  • Simple stretching steps in the following way: Turn your head slowly to the right, then use your right hand to put a little pressure on your chin, do it gently and gradually. Hold for 15-20 seconds then gently move your head back to the starting point. 
  • Repeat, this time to to the left side. Tilt or swing your head until your chin touches your chest, if not, simply push it as close as you can. 
  • Make sure your shoulders relax when doing so. Hold for 15-20 seconds, then repeat again. 
  • Tilt your head to the right while trying to put the right ear to your right shoulder. Do not let your shoulders lift, do for 20 seconds, then repeat again on the other side.
  • you can read more in this info :Possible Causes Of Neck Pain and Headaches
  • Neck exercise to relief pain
3. Massage Your Neck 
If you wake up with a stiff neck, massaging yourself the sore area can be a solution. However, do it gently and stop if it adds pain.

4. Choose a Good Pillow 
Use a pillow that is not too thick and not too thin that can adjust your sleeping position. If you sleep on your side, the pillow will keep your head in a horizontal position. If you sleep on your back, the pillow will not make your head too high or too low.

5. Make Sure You Are Using a Mattress 
That's too old or old usually does not provide support for your neck and spine. This becomes one of the causes of stiff neck when waking up. Therefore, make sure you use a good mattress or bedding that can help your neck and spine to be in an ideal position.

6. Avoid Sleeping Prone

 Sleep face down has a major influence on the health of the neck and spine. Therefore, try to sleep sideways or on your back (recommended sideways to the right). In modern medical science shows a lot of evidence of the dangers of sleeping face down or stomach. Especially if in this position you sleep soundly and long. Because it can cause the flow of oxygen to be less and result in shortness of breath due to the chest muscle or breathing does not work with the maximum. Apply a healthy lifestyle, and keep good sleep patterns. Not recommended to sleep too late, it is advisable to meet the needs of sleep at least 6-8 hours a day. Note also the pillow and mattress shape that you use to sustain comfort during sleep. 

For Muslims, praying and performing ablution before bed can be a good and healthy habit. By applying a healthy lifestyle and a good sleep pattern, you will avoid a stiff neck after waking up and risk of other illnesses wallahuaklam..

Wednesday, May 17, 2017

Phsyiotherapy dan Bahaya memusingkan badan.

Bahaya memusingkan badan ketika Duduk.

Bismillahirahmanirahim, semalam merupakan hari yang mencabar dalam kehidupan saya sebagai seorang fisioterapi , didatangi oleh seorang pemuda yang dahulunya aktif bersukan dan juga bebas didalam melakukan apa apa kerja serta aktiviti , tetapi sekarang terlantar lebih dari 2 minggu kerana sakit belakang yang teramat sangat.
Mr x seorang jurutera muda di syarikat swasta , dalam seminggu 2 kali dia melakukan aktiviti yang sihat seperti bermain badminton dan juga berjoging tetapi dalam masa 4 hari ini tiba tiba dia merasakan ada perubahan yang kurang selesa telah berlaku pada tubuh badan beliau. Pada mulanya kaki beliau hanyalah merasa sakit dan juga menarik dari betis sehingga pergelangan kaki, tetapi hari ini beliau tidak mampu berjalan kerana kaki yang sakit dan juga merasa lemah .
Perjumpaan dengan pakar tulang telah membuka segala teka teki yang tersirat di pemikiran Mr X ini.
Apabila MRI dilakukan pakar tulang mendapati beliau telah mengalami masalah PID L4-L5 with Disc anulus tear.

Pesakit telah berjumpa dengan saya dan mengajukan pelbagai soalan , ini kerana beliau tidak percaya dengan usia yang muda , aktif bersukan dan sihat akhirnya beliau mendapat masalah ini.
setelah saya selidiki dan melakukan assesment terhadap beliau , maka jawapanya adalah ketika beliau di pejabat dan waktu itu ketika beliau memusingkan badan tanpa bahagian bawah badan mengikut pusingan badan tersebut ketika mengambil fail,secara spontan beliau terbatuk dan waktu itu terasa seperti ada renjatan elektrik di bahagian belakang beliau. Pada mulanya Mr X merasakan kaki kanan beliau terasa kebas , dan dia tetap meneruskan tugas seperti biasa , dan di malam harinya dia bermain badminton dengan rakan sekerja , tetapi waktu itu belakang badan beliau sudah mula rasa tegang , akibat merasakan tidak selesa , keesokan harinya Mr X ini pergi melakukan urutan tradisional kerana beranggapan kemungkinan salah urat.

Pada hari kedua keadaan Mr X semakin parah dan kesakitan yang dihadapi oleh beliau sukar untuk berdiri dan juga berjalan sehingga kaki kanan menjadi kebas, sakit dan juga lemah .Ini menyebabkan beliau pergi sekali lagi melakukan urutan tradisional, dengan anggapan kesakitan itu mampu dikurangkan dan beliau akan pulih. Sehinggalah keesokan harinya kesakitan yang dialami oleh Mr X semakin parah sehingga terpaksa dibawa ke hospital dengan bantuan rakan.

Alhamdulillah setelah ditahan di hospital selama 3 hari ,dengan kesakitan yang ditahan akhirnya ianya semakin pulih atas keizinanya serta ubat ubatan yang diberi dan juga rawatan fisioterapi yang konsistant. Para pembaca yang budiman apa yang saya cuba perjelaskan dalam situasi Mr x ini ialah kebarangkalian situasi yang sama ini pun boleh berlaku kepada kita tanpa kita sedar atau sedar.
Puncanya mudah hanya dengan memusingkan badan ,maka PID boleh muncul. Ini kerana tulang belakang kita boleh berada dalam keadaan yang paling tidak stabil ketika kita melakukan aktiviti memusing , ini kerana memusing badan ketika duduk meletakkan anda risiko mendapat sakit belakang yang amat tinggi dan juga merbahaya pada masa yang tertentu.
jika dilihat gambarajah ini

Mr X telah meletakkan dirinya ke bahagian yang paling berisiko untuk mendapat kecederaan pada bahagian belakang iaitu gambarajah yang paling hujung dimana tekanan pada tulang belakang pada waktu itu berada pada tahap maximum iaitu 275kg intradiscal pressure. Dengan ketinggian tekanan pada disc maka tidak hairan jika pelapik rawan tulang belakang ini boleh terkoyak atau tercedera jika berlaku impact yang maksima diruang abdomen seperti terbatuk atau terbesin. Apabila perkara ini berlaku ini bermakna anda berisiko mendapat masalah sakit belakang tanpa anda sedari , kerana kebanyakan individu beranggapan sakit belakang boleh terjadi jika mengangkat objek yang berat dan juga terjatuh. Tetapi dengan perkongsian ini ingin saya nyatakan bahawa sakit belakang ini kebanyakan beraku kepada kakitangan atau pekerja yang banyak duduk dan melakukan aktiviti dengan duduk seperti Pekerja Bank , kerani , Guru dan juga Pekerja Office.
Selain itu ingin saya kongsikan ketika berlakunya kesakitan belakang yang akut iaitu berlaku didalam tempoh 24 jam ,rawatan urutan bukan lah penyelesaian yang tepat ini kerana anda bayangkan jika anda ada luka di bahagian Jari , dan ianya masih berdarah adakah anda akan melakukan urutan dibahagian itu , semestinya tidak bukan , ini kerana kesakitan belakang yang akut mempunyai gejala inflamasi yang tinggi maka urutan tidak dibenarkan sama sekali.
Dalam Blog saya ini banyak info dan juga perkongsian tentang pencegahan , rawatan sakit belakang akut dan juga Kronik , serta tips tips yang anda boleh baca dan juga fahamkan , Di ruangan blog ini anda boleh mendapatkan ilmu ini untuk dikongsi dan juga sebagai persediaan jika menghadapi masalah ini. Wallahuaklam.

Thursday, May 11, 2017

Physiotherapy and Causes of Rigid Neck After Waking Up

Causes of Rigid Neck After Waking Up 

Bismillahirahmanirahim , i have a one question that can give you a reason to understand regarding your neck ,Have you ever felt a stiff neck after waking up? It is usually characterized by pain and difficulty moving the neck, especially when you try to turn your head to the right or left side. Not infrequently can be accompanied by headaches, neck pain, shoulder pain or pain in the arm.

A person may experience a stiff neck when you wake up in the morning or after doing heavy activities. Rigid neck or pain when moved after awakening is also known as Stiff and tightness neck.

In many cases, the pain and stiffness of the neck can disappear naturally within a week. However, in rare cases, it may indicate the need for rapid medical evaluation. Therefore, you should be more vigilant and know early on what causes the stiff neck after waking and how to overcome it, so this does not happen repeatedly to you.

The Factors can Causes of Rigid Neck After Waking Up

1.Shape and Position Pillows 
You should pay attention to the shape and position of a good and comfortable pillow when sleeping, it is very important that you do not need to feel stiff neck and pain when waking up. In addition to comfort in sleep, the main function of the pillow is to maintain balance on your neck, in order to prevent problems such as awakening with a stiff neck. Use a pillow that is neither too thick nor fluffy nor too flat or deflated. Pillows that are too thick or fluffy can cause your neck to be too high and if it is too flat or deflated, the neck is in an uncomfortable position because it is too low. Ideally, use a pillow made of soft foam or cotton that can balance the position of your neck during sleep. No need to bother to measure how many corners, when you feel comfortable that's the right size for you. Especially for those who sleep on your side, make sure that your spine is not curved due to pillows that are too low or high.

2.Sleeping Position 
In addition to pillow problems, sleeping position also plays an important role. The wrong sleeping position can cause a stiff neck after waking up. To avoid this generally doctors suggest to sleep sideways (to the right or to the left) with a comfortable support. Sleeping on the back can also be an alternative. In addition to preventing neck stiffness, sideways sleep (especially the right side) has many health benefits such as keeping the stomach contents in a stable position, reducing the burden of the heart, resting the stomach, maintaining the health of the lungs and others. For Muslims, this has been recommended in the sunnah of Prophet Muhammad SAW.
you can follow read this Best Tips for Good sleep.

3. Muscle Tension 
Do You? The main cause why stiff neck and pain are muscle tension or sprain. Specifically, the levator muscle of the scapula that is on the right side of the left of our neck is prone to injury. The levator muscles of these scapula connect the cervical spine with the shoulders controlled by the third and fourth cervical nerves.

4.Neck Arthritis 
Arthritis of the neck or also known as cervical osteoarthritis, is a common age-related condition that affects the joints and spinal cushions in the neck. The disease is caused by the wear and tear of cartilage and bone found in the cervical spine. Mostly because of the age factor, and can be caused by other factors as well. Symptoms may include neck stiffness, shoulder pain, extreme numbness of hands and feet. For the treatment can be done by taking drugs and also physical therapy (physiotherapy). try to read this Possible Causes Of Neck Pain and Headaches .

5. Pinched nerve 
Pinched nerve occurs when there is pressure (compression) that naturally in the neural network surrounding. Usually people with advanced age are more prone to this condition because the spinal discs are starting to become more rigid. This pain can be removed with painkillers, but for more serious conditions therapy or surgery is required.

Other Possible Causes
There are several other possible causes of stiff neck after waking up:
*Muscle cramps. This can happen in any part of the body, including the neck. When this happens, it will cause muscles to contract and stiffen.
* Fibromyalgia is a pain in the whole body that involves joints and muscles, which can cause a stiff neck. This disease can be experienced by anyone and can occur in the long run.
*Meningitis is an infection that affects the fluid around the spinal cord and brain, the disease is very serious and can result in death. Rigid neck, headache and fever are common symptoms of this disease.
* Experiencing excessive stress or anxiety, causing tension in the neck.
*Too long to bend over looking at a computer monitor or cell phone.

in the next chapter i will include the TIPS how to deal and manage the Rigid neck after wake up wallahuaklam..

Wednesday, April 26, 2017

Physiotherapy and 8 symptoms of kidney stones .

There is  8  common symptoms of kidney stones are most often felt by the sufferer

Bismillahirahmanirahim , have you experience in your life  when you suddenly woke up last night, it looks like you have a fever, but why your lower back also hurts. More over, when urinating, it hurts. You are also wondering, is it really a symptom of kidney stones as is often mentioned by the people out there?

 As for important info , Kidney stones are one common disease that often affects the urinary tract. Kidney stones can appear when 'heavy' substances in the urine settle in the kidneys or urinary tract, and then some minerals cling to it to form a small stone. When this happens, the stone can settle in the kidney or go straight to the urethra.

A person suffering from kidney stones may not feel any symptoms at first. While still small, kidney stones can even go out on their own during urination without causing pain. But when the size grows larger, then the stone can block the flow of urine so that arises some unwanted symptoms. This can happen when kidney stones get caught in the urethra connecting between the bladder and the kidney (ureter). Even so, the size of the stone is not the only cause of pain. Sometimes, stones can also be caught in certain areas of the kidneys causing discomfort.

So what are the early symptoms of kidney stones? In explanation, here are eight symptoms of kidney stones that you may feel:

1 .Pain when urinating
If you suddenly feel pain when urinating, then it could be the initial symptoms. This usually happens because the kidney stones are moving from the bladder to the urethra. Sensations such as stabbing or burning may arise when the kidney stones move farther away. In this case you are at risk of suffering from urinary tract infections. If you already feel the symptoms of kidney stones of this kind, then immediately visit a doctor. In addition to pain, if there is urinary tract infection, the frequency of urination is also more frequent than usual. You always seem to feel 'dying' though not too much to drink. In addition, the urine that comes out just a little, or even none at all.

2.The emergence of pain
The location where the stone is located, and how its movement in the urethra is very determine the pain you feel. Many people describe the pain caused by kidney stones like when their back or lower abdominal are stabbed. There is also a picture if the pain is more severe than when giving birth to a child. The pain can come suddenly and then settle, or become worse as time passes. Areas that feel pain can also extend to the inner thighs and lower abdomen. The sufferer may experience persistent pain, or it may also come and go. Sometimes it can end after a few minutes, but it appears again in the next 10 minutes. In some cases, the pain may appear longer. The pain experienced can also change if the kidney stones move to the other side of the urethra. If the sufferer is a man, then he will probably feel the pain in the area of ​​testicles and scrotum. Some symptoms of kidney stones are similar to sexually transmitted diseases. Therefore, to find out what the exact cause of the pain you are suffering, immediately consult a doctor to find out more diagnosis.

3.There is blood in the urine 
In addition to the increased pain and frequency of urination, you may also notice a change in color and level of urine concentration. Instead of yellow or clear, urine color but turns brown, pink, or even red. And if kidney stones block the urinary tract, then you may also find blood spots in the urine. This condition is called hematuria. Blood can enter the urine when kidney stones get stuck in the urinary tract, thus eroding the surface layer of the urinary tract through which it travels. How severe the pain is felt, can be an indicator of how big the size of kidney stones. Generally, the more ill, the larger the size.

4.Nausea and vomiting 
Some people who suffer from kidney stones claim to also experience nausea, even vomiting. This kidney stone symptoms automatically cause sufferers are dehydrated and malnourished. One of the causes of vomiting is usually because the pain is too heavy. But this can also be a sign that the body is trying to remove toxins from the body. The presence of stones in the kidneys obviously make this organ can not function properly, triggering rise in levels of toxins in the stomach and blood.

5.The smell of urine less tasty
In addition to discoloration, the aroma of urine issued is also less savory and even tend to rot. Although sometimes normal if the urine causes odor, but if the aroma becomes unbearable, then it is usually due to concentrated levels of chemicals and toxins in the urine. Kidney is an organ that plays an important role in removing toxins and chemicals from the body. But when the function is disrupted, then these substances can precipitate and crystallize in the body. The crystalline toxin then forms the kidney stones, which, when expelled through the urine, give off unpleasant odors.

6.Can not sit comfortably 
If the size of the kidney stone is large, then it can make the sufferer difficult to sit or lie down for a long time. The reason is because the two positions put additional pressure on the infected area. Therefore, no wonder if people with kidney stones are also experiencing other disorders, insomnia is one of them.

7.Fever and chills 
Symptoms of this kidney stones appear when accompanied by urinary tract infections, ranging from the kidney, ureter, and bladder areas. If the fever is too high, then the life of the sufferer automatically participate threatened. Conditions like this should get immediate treatment.

8.Kidney swell 
When the size of kidney stone is large enough, then it can block the flow of urine so hard to get out. As a result, the kidneys will 'drown' in the urine and experience swelling, in medical terms called hydronephrosis. The stomach part enlarges and when the area is touched, it usually will hurt.

So this info more are common complain for patient experience ,Those are some symptoms of kidney stones that should not be underestimated. Once one of the symptoms began to appear, then immediately consult a doctor to be treated earlier.
the most important for you to understand is the conditions that require you to immediately seek emergency treatment for kidney stones are as follows:

*Have a fever or chills, which may indicate an infection.
*Stop producing urine.
*You have a history of kidney removal and have only one kidney.
*Excessive nausea and vomiting.
*Experiencing confusion or severe fatigue.


Monday, April 24, 2017

Physiotherapy and Tips To Straighten Your Cheeks

How To Straighten Your Cheeks ?

Bismillahirahmanirahim, Not everyone thinks the cheek is cute, some even admitted to disgust with the condition of his chubby cheeks. As a result, they also tried hard to find how to cheek. Want to know how to test the results? so let me share with you the easiest way and trick to learn , Check out the following reviews.
Excess fat on the cheeks to make the appearance of a person's face to be chubby or chubby. Not only make the minder, cheek copper owner is often also a victim of bully from his friends. Fortunately, you do not have to take the path of surgery if you want to emulate the cheeks as we will explain below.

How to Quickly Trim Cheeks You can practice some of the following ways to get a more slim cheeks,you would like to read this also The best way to wash the Face.

1.Blowing balloons
Blowing a balloon at a glance makes the cheeks look even bigger, but this way turns out to tighten and chubby cheeks. You just take the balloon, and blow it up big. While doing so, try feeling the muscles in the cheeks that are made to expand. The more balloons are blown, the more optimal your efforts in cheeking.

2.Rotating the tongue
Playing the tongue in the mouth may be a rarity we do. However, did you know that this action is a cheek sport that can reduce fat deposits? While closing your mouth, try turning your tongue in a circular motion. When rotating, make sure the tongue touches the top ceiling and the bottom of the mouth. Do it 15 times clockwise and 15 times counterclockwise

3.Benefits of warm towels
Give your face, especially the cheek, steam touch if you want to eliminate the look of his chubby. When you put a warm towel, the face will sweat so burn fat on the cheek. To do so, you just boil water, then let it warm. After that, dip the towel, wring it out, and place it on the most bruised cheek. Repeat this process up to 5 times, and do an hour before bedtime. Hot steam on the face can open the pores while tightening chubby cheeks.

4.Chewing gum
Chewing gum turns out not only can eliminate bad breath, but it is also a cheeky lip fat burning sport that is worth a try. You simply chew gum about 20 minutes, 2 times a day, if you want the fat cells in the face to melt. The best time to chew gum is 30 minutes after meals (day or night).

5.Facial massage 
How to impersonate other cheeks is to do facial massage. You can use ginseng oil or wheat germ oil to stimulate blood circulation, reduce fat deposits and water in the face.After applying the oil on the face and neck, massage the face by moving your palms upwards. Start from the chin, then move your palms upward using a circular motion, do it 5 times. Next, use your fingertips to gently tap the corner of your lip toward your ear, repeat up to 10 times. Lastly, move all fingers (except thumbs) near the jaw line, use upward jerking movements 5 to 6 times.

You can also touch the cheeks with a rinse. Use warm water and gargle 3-4 times a day.

7.Movement inflates the cheek
Action inflates or swells this cheek is a way of quickest cheek meniruskan. Facial exercise is not only able to strengthen the upper cheek muscles, but also make the face look young and tight. To begin with, you must first close your mouth, then blow air out of your mouth while inflating your cheeks. Hold for 10 seconds. After that, try to collect the air to the right cheek, hold 10 seconds, and do also to the left cheek. Repeat this exercise up to 10 times.

8.Fish-like movements smile 
Not only can tighten the cheek, this movement also strengthens as well as eroding fat in the face. The movement sucking the cheeks so that the look of these smiley-looking lips targeting the lower cheeks and chin as the main target. After sucking on the cheeks, try to smile, and hold the expression for 10 seconds. Repeat 5 times if you want a thin cheek in 10 days.

9.Facial Stretching 
The face also needs stretching or yoga to strengthen the muscles, build bones, relieve tension, and erode fat. You should relax before doing so. As you open your eyes and mouth, stick out your tongue. Try touching your chin with the tip of your tongue, hold it for 10 seconds, and repeat 5 times.

10. Other important tips
In addition to the above facial exercises, there are ways to imply the other cheek is quite potent, namely: Reduce / minimize siesta.

  •  Avoid going straight to bed after dinner as this can add fat to the cheeks. 
  • You should eat 2 hours before bedtime.
  •  Stay away from foods that contain high sugar, starch, and oil (fried). 
  • Whenever you feel thirsty, drink a glass of warm water. 
  • Avoid alcohol because it can make the body dehydrated and make the face become swollen. 
  • Control the consumption of salt, because sodium is binding water in the body (including the face) so as to make it appear more contained.
  •  Expand the consumption of nutritious foods such as vegetables, fruits, fibrous foods and high protein content. 
  • Simply drinking water because dehydration makes the body and face forced to store water so it looks more fat than it should be.
  •  Observe your current hairstyle.
  •  Look for haircuts that can disguise round cheeks 
  • Do jump rope as much as 100 times per day. 
So i believe this tips are simple and easy to do , if you do consistently around 2 weeks you will see the result , the matter is it's time to practice. Good luck.and wallahuaklam.

Monday, March 13, 2017

Physiotherapy and Vegetables Lowering High Cholesterol Without Side Effects

Vegetables Lowering High Cholesterol Without Side Effects

Bismillahirahmanirahim , something a good info to share to all my readers ,Your cholesterol levels are high enough after the check-up yesterday? Do not panic, because in fact high levels of LDL (bad cholesterol) do not always have to be cured with drugs. You can lower LDL by exercising regularly and eating vegetables lowering cholesterol.

As we want to know ,What's cholesterol? why should be lowered? 
Indeed, not all types of cholesterol are bad and should be lowered. Why is that? Because his cholesterol was found in every cell of the body and has important natural functions. Cholesterol exists because the body is produced, but these substances can also be taken out of food consumed. Cholesterol is oil based, whereas water-based blood. Therefore, cholesterol and blood can not be mixed directly, and therefore required an intermediary, namely lipoprotein. With the lipoprotein, the cholesterol can be streamed to the whole body.

Accordingly, it is divided into two types of cholesterol:

  1. Low-density lipoprotein (LDL - cholesterol being transported are "bad" cholesterol). 
  2. High-density lipoprotein (HDL - cholesterol is transported is 'good' cholesterol). 
High LDL is not matched with the high HDL ill effect on blood vessels. Because these bad fats through a long process could be deposited on the inner lining of blood vessels, making blood flow becomes blocked because of the diameter of the narrowing (atherosclerosis). Eventually the blood flow can be stopped altogether.

It is this process that causes a variety of serious diseases such as stroke and coronary heart disease, when blood vessels in the brain and the heart are narrowed due to bad cholesterol.

So in our mind How to lower cholesterol?
We lower the bad cholesterol by reducing intake of foods rich in saturated fats. The reason, often using saturated fatty liver as a material for producing cholesterol. This means that the more the consumption of saturated fats, it has been rising also lower blood cholesterol levels, especially LDL. As for raising good cholesterol, then we need to exercise regularly and eat foods that contain fiber, antioxidants, and vitamins. Substances like this are found in fruits and vegetables.

Cholesterol Lowering vegetables Here's some food from the list of vegetables that can lower bad cholesterol:

  • Green leafy vegetables 

Green leafy vegetables have a high content of antioxidants. Food sources of  phytogreen also help the body resist damage caused by free radicals, delay aging, and keep blood vessels supple and healthy.
Most green leafy vegetables such as spinach and kale are also low in calories so friendly for weight consumers. And although almost all the vegetables should be consumed with high cholesterol, but some of them such as beets, cabbage, and broccoli, can provide maximum impact protection. Moreover, red cabbage and kale are very rich in antioxidants.

  • Spinach
 is rich in lutein, a yellow pigment found in egg yolk and other green leafy vegetables. Lutein itself has a golden reputation in the field of health because it can prevent macular degeneration lead to blindness. And now experts recommend the consumption of food sources of lutein every day to prevent heart attacks. Lutein can help get rid of the blood vessel walls of cholesterol that triggers a blockage.

  • Routine beans

eat beans every day can lower LDL cholesterol and triglycerides in the body. Beans is one vegetable lowering good cholesterol because it contains polyunsaturated fats that is also friendly for people with diabetes.

  • Grains 

Grains are very rich in fiber dissolution. So it took more time for the body to digest it, and that means you will feel full longer. This is one reason why grains are often relied upon those who want to lose weight. A study published in the Canadian Medical Association Journal found that the consumption of one serving of whole grains such as peas, red beans, black beans, chickpeas, or lentils, can reduce cholesterol by up to 5%. Another study from Arizona State University Polytechnic found that adding 90 grams of grain into the soup can decrease LDL up to 8%.

  • Eggplant and okra 

Good eggplant and okra are both low in calories and also contain soluble fiber in the body. Therefore, please do not hesitate to regularly eat both vegetables this cholesterol-lowering

  • Nuts 

Nuts are a storehouse of fat (both saturated and unsaturated) and fiber. Nevertheless, some nuts such as almonds also contain antioxidant flavonoids that can improve the health of blood vessels. There are few studies that says that nuts effective for lowering bad cholesterol because it can prevent the constriction of blood vessels. A study published in the American Journal of Clinical Nutrition, for example, found that participants who ate walnuts every day for 1 month encountered bad cholesterol levels down to 9.3%.

  • Flaxseed and chiaseeds

Besides being rich in omega-3s called ALA (alpha-linolenic acid), flax and chia seeds are also high in fiber charge, both types of soluble and insoluble. The soluble fiber from these two foods are believed to help bind fat and cholesterol that does not get absorbed by the body.

  • Tomatoes 

Tomatoes contain lycopene, a type of carotenoid pigment that normally gives the red color on the fruit or vegetable. According to some studies, lycopene can lower cholesterol as much as 10-17%, so good for heart health and cholesterol. Tomatoes are also included in the list of 14 fruits Lowering Cholesterol Naturally

  • Garlic 

Over the centuries, the ancient Egyptian society always eat garlic to increase stamina. And in modern times, as now, the benefits of garlic is not only limited to protect the body against various infections, but also can lower cholesterol, blood pressure, and prevent blood clots. A study even found that garlic can stop the accumulation of plaque in blood vessels early. When it enters the body, the onion will prevent cholesterol particles stick to the walls of blood vessels.

The Key factor you must consider is when you are being treated, such as the use of cholesterol drugs, then you should consult with your doctor first before you intensify to eating certain foods.

So my conclusion in this simple tips are , almost all kinds of vegetables can lower cholesterol, so you are free to consume as needed. But the above list is a cholesterol-lowering vegetables that are superior to others. Wallahuaklam.

Friday, March 10, 2017

Physiotherapy and The Magic of Push Up

Bismillahirahmanirahim ,Benefits push up is great for men and women who want to strengthen the muscles of the body. Exercising is one way to maintain health and fitness. And if you want a sport that can provide benefits to every part of the body, then push-ups is one of them.
You just need to do a push-up correctly to avoid injury. To prevent the wrist hurt, for example, could not hurt you holding a dumbbell in each hand, rather than placing the palms directly on the floor. Put both hands wider than shoulder, and right aligned under shoulders
Meanwhile, to prevent injury to the spine or back, I am suggesting the body should be in one straight line when the push-ups, ranging from head, neck, hips, ankles up.
Another thing that is equally important is to do it slowly. What matters is not how many push-ups you are able to do, but if the movement is correct or not. After the body straight, slowly lift the body away from the floor and take it down again without changing position. If the difficulties in the beginning, then you can do that using a traditional push up both knees as a pedestal. In practice, this sport is also easily modified. No need to use the floor, you can also use the wall as do standing push-ups. Push ups can also be combined with other movements, such as burpees that combines push-ups with a jump squats, and so forth.

Benefits Push Up

 1. Strengthen and Build Muscle in the Upper Body Parts
When doing push-ups, all the major muscles in the upper body will be trained, including chest muscles and triceps. Therefore if you want to strengthen these muscles, doing push-ups on a regular basis. Not only that, push-ups also help increase the production of HGH (growth hormone), which plays a role in building muscle mass. With a strong body and a solid, everyday performance, either in work or exercise, may increase.

2 .To help improve Other advantageous Body Muscles
Not only major upper body muscles, the benefits of push-ups can also be felt by other muscles such as the neck, shoulder / shoulder, biceps, thigh, hamstring, until the toes of which are very rarely practiced.

3. Improves your Body Balance
Compared to other endurance exercises, push-ups is one of the safest thing to do because the body is in a balanced position while doing so. Push ups do not like the bench press which limits the movement of the shoulder bone / shoulder, so it is not at all likely to cause pain due to an injury to the tendon in the shoulder joint.
4. To Prevent Neck and Shoulder Pain
Due to the muscles in the shoulder also moves when you push up, then the muscles circuit conditions will be more flexible and powerful that it cannot easily experience pain or injury.

5. Preventing Lower Back Pain
Push ups can strengthen the abdominal muscles, lower hips, and lower back, so that all can support the spine well. Because torso so stable, then lower back pain can be prevented. So if every day you often carrying or lifting stuff, then do this exercise on a regular basis to prevent lower back pain

6. Correcting your posture.
Want to keep your back straight in the right way? Just do push-ups, because this sport requires the individual person to straighten his back so it will remain upright when standing.

7. Strengthen the  Bones Tissue
Benefit push-up, this one is certainly very good, because this sport is one type of resistance training that utilizes the body weight. Just like other endurance exercises, push-ups can make bones stronger and healthier, especially the wrist to the shoulder. Push ups also keep the bones in order to remain solid thus preventing osteoporosis

8. Increase Testosterone Levels
A study published in the Journal of Strength and Conditioning Research revealed that testosterone levels will increase when the muscle fibre are trained. And if testosterone increases, the risk of osteoporosis, obesity, diabetes, and high blood pressure will decrease

9. Strengthen the Heart
Although not included cardio exercise such as running, push-ups but also beneficial heart healthy because it can stimulate blood circulation in the body. If the blood circulation smoothly, the work of the heart become lighter.

10.Helps Lose Weight
Push ups and other resistance exercises may not burn as many calories as aerobic exercise, but for this exercise builds muscle, the calories will burn faster. Push ups can also increase the speed of the body to metabolize that help you lose weight.

11.Practical and economical
 Benefits of push-ups next is this sport is cheap because it does not require any special equipment to do so. Additionally, you can do it anywhere, without the need to go to the gym

12.Increase Endurance Body
In addition to eating healthy foods, 4 healthy 5 perfect, the body must be active in order to increase endurance. By doing push ups on a regular basis, the body will be encouraged to strive for fitness so they can do it on a daily basis. Blood flow smoothly, then automatic defence cells in the body becomes active so not easy to get sick

13.Build Up Six Pack
Being stomach Six Pack If before your stomach is one pack, the benefits of push-ups can make it more macho "six-pack" or to be wonderful for women. Movement that helped push ups tighten the abdominal muscles will accelerate the burning of fat in the abdomen and the abdominal muscles as well as forming an ideal

14.Firm breasts
Having healthy breasts with ideal size and well-toned would be the desire of all women. Actually, the size can be formed if the texture is firmer, so useless sized if not tight. This is where the role of sports push-ups, do not believe? Please try!

15.The success of Diet Program
For those who are currently undergoing a diet to gain weight and ideal body shape, then push up is the right sport. Benefits push up the course will help burn fat in the body. Push up movement will burn fat especially those on the body of the muscles involved, such as the arms, shoulders, chest, abdomen, hips even.

So the conclusion is simple, Push up the benefits will only be achieved when done properly. The most important thing is the right way, not how much or how many time you are doing , so let get rids it.


Monday, January 30, 2017

Physiotherapy and Tips to prevent a heart Disease.

Heart Disease Prevention 

Bismillahirahmanirahim , today i feel to type a topic regarding how to prevent a heart disease.
Everybody know a Heart disease is one disease that has the potential to cause death. But that does not mean we should accept it as fate, because as human beings we are given the right to strive (initiative), one of the supreme effort that preventing a heart disease.

To all readers, there are many causes of heart disease or risk factors that we can not change such as age, gender, and family history. But there are still many risk factors that we can change so we could do the prevention of heart disease with a healthy lifestyle that the most important is to understand the source and the way to prevent it.

So lets discuss on how to prevent a heart disease. We know there are some ways that can help reduce the risk of heart disease, such as lowering blood pressure and blood cholesterol levels. Here are some tips to prevent heart disease:

Healthy food or a balanced diet of heart-
healthy foods are foods that are low in fat and high in fiber, including fresh fruits and vegetables, and grains. In addition we also have to limit the amount of salt in our food, which was no more than 6gram a day because too much salt increases blood pressure. Six grams of salt is about a teaspoonful. They should also know, there are two types of fat, namely saturated and unsaturated fats. We should avoid foods that contain saturated fat because it increases blood cholesterol levels. Foods high in saturated fats should be limited, among others: the sausage and chunks of meat fat butter pork fat hard cheese, cakes and biscuits foods containing coconut (bersantan) or palm Avoid or limit food sources high trans fats, include: Fried-fried bakery products food lightweight packaging Crackers However, a balanced diet should include a small amount of unsaturated fat, which will help to reduce cholesterol levels. Foods high in unsaturated fats include: Fish oil Avocado Nuts and seeds Sunflower seeds, olive oil and vegetable oils

Do not smoke or use tobacco
smoke or use tobacco in any form is one of the most significant risk factor for developing heart disease. The chemicals in tobacco can damage the heart and blood vessels, causing narrowing of the arteries (atherosclerosis). Atherosclerosis can eventually lead to coronary heart disease.

Make sure to Maintain ideal body weight 
ideal weight is also important to reduce the risk of heart disease, weight adan know whether it ideal weight calculator.

To Have Adequate and quality sleep
Lack of sleep can be harmful to health. People who do not get enough sleep have a higher risk of obesity, high blood pressure, heart attacks, diabetes and depression. Most adults need seven to eight hours of sleep each night.

Be Active in life style
Combining a healthy diet with regular exercise is the best way to maintain a healthy weight. Having a healthy weight reduces the risk of developing high blood pressure. Regular exercise will make your heart and circulatory system becomes more efficient, lowering cholesterol levels, and also to maintain a normal blood pressure.

Make a Habit Regular health checks 
High blood pressure and high cholesterol can damage the heart and blood vessels. Without first doing the examination, one would not know that they have this condition. Therefore, the examination is very important.
Blood pressure: Optimal blood pressure is less than 120/80 millimeters of mercury (mmHg). Someone who has proved to have hypertension or high blood pressure control routine and then have to take medication as prescribed, because if high blood pressure is left to be harmful to the heart. Cholesterol levels: Adults should check your blood cholesterol at least once every five years beginning at age 20 if they have risk factors for heart disease, such as obesity or high blood pressure. If healthy, then it can start to do a routine check of cholesterol at the age of 35 years for men and 45 years for women.
Diabetic Level :Because diabetes is a risk factor for heart disease, it is necessary to also check the blood sugar whether or not diabetes. Depending on risk factors, such as being overweight or a family history of diabetes, the doctor will recommend early screening for diabetes. If your weight is normal and you do not have other risk factors for type 2 diabetes, the American Diabetes Association recommends screening begin at age 45, and then retesting every three years. For those who already have diabetes then it should exercise restraint as scheduled routine so that blood sugar control.

So this tips is simple and i am sure everybody is concern their health status ,i believe those are some preventive measures for heart disease that we can employ to minimize the occurrence of heart attacks in the future. Wallahuaklam.

Thursday, January 26, 2017

Physiotherapy dan adakah membunyikan jari Bahaya ?

Bunyi Sendi Jari

Bismillahirahmanirahim , hari ini agak sunyi sikit di tempat kerja saya , mungkin sebab Chinese New Year akan jatuh hari sabtu ini , maka ramai pesakit pantang untuk datang ke hospital terutama pesakit cina.
Dalam blog saya hari ini saya nak kongsikan tentang , letupkan Jari , ada yang panggil Retak sendi ia adalah merupakan  satu fenomena yang menarik dan kurang difahami oleh kalangan masyarakat kita sehingga menimbulkan terlalu banyak teori tentang mengapa sendi jari ini berbunyi  pop jika dibengkokkan maksimum , tetapi punca sebenar masih lagi masyarakat tidak mengetahui bagaimana ianya terhasil..

Melalui pengalaman saya sebagai ahli fisioterapi saya ingin menerangkan kepada umum tentang fenomena membunyikan sendi ini dari segi kajian perubatan membunyikan setiap sendi sendi di anggota badan terutama jari ianya tidaklah merbahaya dan memberikan kesan yang buruk tetapi jika menghasilkan letupan  sendi ini mula mendatangkan kesakitan dan juga kelemahan pada bahagian yang dibunyikan ianya haruslah diberhentikan serta merta .

Sekali lagi ingin saya katakan melalui kajian perubatan membunyikan sendi tidak merbahaya dan juga tidak memberikan apa apa manfaat kerana ianya masih belum terbukti berbahaya kepada tubuh badan manusia . Banyak teori yang terhasil tanpa kajian mendalam mengatakan bila kita selalu membunyikan sendi jari maka jari kita akan mudah terkena arthritis.Teori ini tidak benar , jika anda belajar apa itu arthritis banyak faktor faktor yang memungkinkan perkara ini terjadi. Sebab itu apa bila pesakit bertanya saya hanya memberitahu jika ianya tidak menyakitkan anda teruskan kerana ada pesakit memikirkan bila membunyikan sendi di jari mereka merasakan sesuatu kelegaan , tetapi bagi saya ianya lebih kepada perasaan pesakit itu sendiri.

Disini saya ingin ceritakan secara ringkas bagaimana bunyi itu dihasilkan di dalam sendi, Bunyi pada bahagian sendi ini adalahdisebabkan oleh tekanan yang berlawanan arah dimana ianya menarik gas nitrogen sementara ke dalam sendi, apa bila berlaku mampatan pada bahagian sendi deperti jari dibengkokan secara kuat maka gas ini akan dilepaskan dan bunyi POP terhasil.Selain itu bunyi sendi juga boleh didengar jika tendon pada sendi bergesel antara satu sama lain kerana penyesuaian kecil di laluan meluncur mereka. Ini boleh berlaku atas faktor usia dan juga diatas perubahan tindakan yang berlaku serta merta seperti dari bersila terus berdiri.

Ruang Gas yang berada pada sendi jari sebelum diletupkan dan selepas yang diambil melalui pengimejan gambar.
Saya ingin sarankan dan juga memberitahu jika bunyi sendi ini disertai dengan rasa sakit, mungkin ada asas keabnormalan struktur sendi, seperti rawan longgar atau kecederaan kepada ligament. Sesetengah pesakit  yang menghidap masalah arthritis , Gout , Bursitis dan juga Osteoarthritis bunyi yang terhasil adalah menunjukkan ketidak abnormalan pada permukaan sendi dan tisu itu sendiri , selalunya ia disertai dengan bengkak dan juga rasa sakit.

Inshaallah , saya harap penerangan serba ringkas ini memberikan sedikit gambaran dan juga pemahaman kepada umum agar memahami asas tubuh badan manusia ini .wallahuaklam.

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Physiotherapy and Tips to prevent a heart Disease.

Heart Disease Prevention  Bismillahirahmanirahim , today i feel to type a topic regarding how to prevent a heart disease. Everybody know ...