5 Ways to Up Your Office Game

5 Ways to Up Your Office Game

May 1, 2022   Return

The phrase “rat race” is used to define our current lifestyle of constantly working and striving to make a living. Has it ever occurred to you that the rats may be happier off in their own race these days, compared to us?

Unsurprisingly, many employers are taking measures to improve their employees’ physical and mental well-being. However, some of our bosses may be a little bit slow in changing the workplace for the better.

Here are some small things we can do to make the workplace a brighter, healthier and happier place for ourselves while waiting for our bosses to catch up.

  1. Get a flu jab. The flu makes its round every year, toppling our colleagues down like dominos. Think of all those times when we had the flu. We have to go back to work feeling like death warmed over, and all that piled-up pending work only made us feel worse. Yearly flu jabs help us stay on top even during the worst bug season.
  2. Disinfect our workstation. Our workstation’s keyboard, phone and mouse are playgrounds of all kinds of germs. Make it a habit to clean them regularly using a disinfectant.
  3. Spruce up the pantry. Candies, soft drinks and snacks may help keep office blues at bay, but they can also cause our weight to rocket and weaken our immune system. If these unhealthy foods are a constant temptation, try stocking up on fresh fruits to present a healthier alternative. We may even store them in attractive baskets or jars to make them look more mouth-wateringly tempting.
  4. Healthy lunches for all. It can be disheartening to bring a healthy lunch to the office, only to eat alone as our colleagues head over to the nearby mamak for their usual mixed rice. Why not try to get them on the healthy bandwagon as well? Try preparing a regular-sized healthy pizza (lots of vegetables, less cheese), for example, and share it with our colleagues. There are also companies specialising in delivering healthy and delicious lunches to the office, and they may offer discounts for bulk orders. This may be a fun option to consider.
  5. Careful with caffeine. Coffee is great when we need a strong kick to stay focused (or awake) at work, but too much caffeine can cause addiction along with counter-productive side effects such as dizziness and tummy troubles. Stock up on alternatives, such as ginseng tea. Even plain ice water can do the trick.

Reference:

WebMD. Available at www.webmd.com.  

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Deliciously Healthy

Deliciously Healthy

May 1, 2022   Return

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When was the last time you had a healthy lunch? If you find yourself thinking too hard for an answer (yet unable to come up with one), you aren’t the only one – that’s for sure. After all, Malaysians aren’t exactly known for our nutritious meal choices, are we?

With such a vast array of ahem, unhealthy, ahem but oh-so-delicious culinary selections (roti telur, kari laksa, cendol – just to name a few) at our disposal, it’s almost inevitable to fall into the cycle of eating unhealthily. To top it off, it’s not as though we can help it considering how healthy foods can be so unappetising. Steamed veggies are soggy and flavourless, wholegrain bread tastes less like bread and more like sandpaper, chicken breasts can be dry and stringy – you get the picture. It’s simply impossible to have foods that are healthy and tasty, right? Wrong. As unexpected as it may seem, the words “nutritious” and “scrumptious” can exist in the same sentence – and lunchbox delivery service Chopstick Diner is a testament to that.

Delivering health to your doorstep

The brainchild of food stylist and technologist-turned-internet entrepreneur Elaine Ho, Chopstick Diner started out as a website offering simple yet delicious recipes. On the humble beginnings of Chopstick Diner, Elaine says, “I’ve always been passionate about food. One day, I decided to upload recipes online, just for the fun of it. I had just returned to Malaysia after spending 10 years in Australia.”

But it wasn’t just online where she would share her recipes, she would also cook them for family and friends. “My cooking received much positive feedback. That was when I began tinkering with the idea of turning my hobby into a business.” That idea was soon realised in August of 2014. “I wanted to do something that was different from other delivery services. I feel the Malaysian diet is packed with fat and carbohydrates which can harm our health. So, I made sure that Chopstick Diner offers healthier lunch options.”

What’s cooking?

Going for RM15.00 each, these healthier lunch options come in the form of…

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Vietnamese chicken salad

 

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Half-half

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Classic Caesar salad with grilled chicken

 

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Roasted eggplant and pumpkin salad with tahini dressing

 

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Fresh Vietnamese spring rolls

 

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Smoked salmon Caesar salad

For those who are easily lost for choice, Elaine says, “Customers can go for our ‘half-half’ whereby they are allowed the combined choices of 2 salads.” And judging by the look and taste of her mouth-watering gastronomic offerings, it’s easy to see why customers find it tough settling on just 1 salad.

HealthToday had the opportunity to try 2 out of the 6 salads. Here are our comments:

Roasted eggplant & pumpkin salad with tahini dressing

If you love eggplants, you will love this. Upon opening the lunchbox, what greet you are chunks of succulent eggplant and cubes of melt-in-your-mouth pumpkin on a bed of fresh, crunchy lettuce leaves. Sprinkled all over them in generous amounts are juicy bits of pomegranate pulp, bursting with antioxidant goodness. The dressing is packed separately so you can lather on as much – or little – dressing as you want. No more worries about soggy, dressing-drenched veggies!

Half-half: Fresh Vietnamese spring rolls & Classic Caesar salad with grilled chicken

Boasting vibrant-coloured ingredients (shredded purple cabbage, red capsicum, carrots, lettuce leaves, thin chicken slices and vermicelli), the Vietnamese spring rolls were aesthetically pleasing to the eye. They were rather bland on their own but dipping them in the tangy dressing did the trick. The Caesar salad was made up of halved hard-boiled eggs and several slices of grilled chicken, which were marinated to perfection – and it’s no wonder because Elaine tells us that she marinates her chicken for 24 hours! Beef bacon bits and croutons gave the salad a crunchy, crispy edge which left our taste buds wanting more.

Besides these 6 fixtures, customers can look forward to Chopstick Diner’s weekly specials (at the time of writing, it’s pasta salad with tuna). To keep abreast with the weekly specials menu, do visit www.chopstickdiner.com or www.facebook.com/chopstickdiner. For those looking for more texture in their lunchboxes, Elaine says that customers can request for sesame seeds (10g for RM2.00) or chia seeds (free) to be thrown into the mix. Eats aside, Chopstick Diner offers a trio of thirst-quenchers: Crush mango fresh juice, Crush banana pineapple juice and Crush citrus goji-ra juice – each for RM9.00.

Health up your lunch!

So, ready to give Chopstick Diner a go? Here’s the lowdown:

  • Delivery costs RM5.00 for orders below RM50.00 within the Klang Valley. For other areas, additional charges apply
  • Delivery charges are waived for orders above RM50.00
  • Delivery days are from Mondays to Fridays, excluding public holidays
  • Orders must be submitted by 10pm the day before
  • Payment is via PayPal or direct bank transfer

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Just a Call Away

Just a Call Away

May 1, 2022   Return

“Things may seem very painful now but don’t give up on life. Once you get through this, you will see the strength in you. So, always have hope,” says Ardy Ayadali. The cynic in us may snort at the aforementioned line, thinking it to be a monologue straight out of some cheesy soap opera; mere clichéd drivel. But it isn’t. Ardy, for one knows exactly what he is talking about. After all, he is the Publicity Director of Befrienders Kuala Lumpur – a non-government organisation which offers help and emotional support to suicidal and distressed individuals.

Who are the Befrienders?

“Befrienders was first set up in 1970 by a group of Malaysians who were very concerned about the emotional well-being of the community after the May 13th communal riots,” divulges Ardy. “It was also thanks to the faithful assistance of professional psychologists and psychiatrists from KL’s University Hospital. Without them, it might not have been possible.” Initially modelled after Samaritans (a movement originating from London in 1953), Befrienders has since taken off on its own. He explains, “Samaritans remains a UK brand whereas Befrienders is now worldwide.” And worldwide it is, with 300 centres in approximately 30 countries – including Malaysia.  

When asked about the Befrienders team, Ardy says, “Believe it or not, Befrienders is purely run by volunteers, whether it’s managing our 24-hour phone line, email services or face-to-face counselling. As of now, our volunteers total up to about 100. People may think it’s a lot but truthfully, we are in need of at least 50 more volunteers because more manpower is required to cover all shifts.” This may come as a surprise but the KL branch is only one which operates round the clock. “Other branches like the ones in Kota Kinabalu, Seremban and Penang operate within a specific time – usually after 6pm – because all the volunteers there have jobs of their own. Befrienders KL are mostly made up of retirees.”

“We have a volunteer who is 90 years old! There’s another who’s 80. Some of our members have been with Befrienders for a very long time. We’re talking 30 years and more!” Ardy informs us. However, that doesn’t mean young blood isn’t in the picture. “Lately, we have been seeing younger volunteers – young working adults, college students etc. I believe that volunteerism awareness in Malaysia is growing more rapidly now. It could be the result of the government’s initiatives in reaching out to the youth and highlighting to them the importance of volunteerism and charity.”

Befrienders’ checklist

So, it begets the question. What does it take to be a Befriender? “Our volunteers come from all walks of life. If you have the determination to join us, you’ve already taken the first step,” Ardy explains. “Members of the public are welcome to attend a briefing session whereby they will be introduced to what goes on in Befrienders. Then, if they’re interested, they’re encouraged to sign up. However, they will need to pass an interview first, before they’re accepted into our training program.”

Consisting of 9 sessions (one session per week, from 10am-1pm), this training course imparts participants with crucial techniques – active listening being one of them. “Active listening is key. That’s how we provide emotional support to callers. Six elements are involved: respond, clarify, reflect, offer encouraging words, ask open-ended questions and finally, summarise. Our main purpose is to offer callers an avenue to vent. Contrary to popular belief, we don’t give advice. What we do is help people identify their problems and discover answers on their own. If we tell them what to do, they will call us whenever they encounter problems. Our goal is to help them cope with life’s struggles independently.”

No limits

Ardy is quick to stress that Befrienders welcomes callers with any and every problem. “We have had people calling in because of anxiety and loneliness. Some have contacted us over addiction, broken relationships or psychological issues. There are no limits. So, don’t hesitate to ring us at 03-7956 8144/5.” He goes on to assure that all calls are strictly confidential. “We don’t record calls. For those who prefer writing in, they can do so via email (sam@befrienders.org.my).”

How can I help?

Aside from volunteering, Ardy encourages the public to donate. “We have operational expenses, mainly telephone charges, salaries of administrative staff, electricity, advertising cost and so on. We rely on charitable organisations and individuals to help us meet expenses.” Donations can be made to The Befrienders Kuala Lumpur and mailed to 95, Jalan Templer, 46000 Petaling Jaya. The public can also look forward to the “Heart & Soul Charity Concert 2015” which will be held this July 25th at the KL Performing Arts Centre. For more information, visit https://www.facebook.com/BefriendersKL and https://twitter.com/BefriendersKL  

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LIVING IT UP AT HOME

LIVING IT UP AT HOME

April 29, 2022   Return

WORDS LIM TECK CHOON AND HANNAH MAY-LEE WONG

Being stuck at home can get lonely and perhaps a little boring; but social distancing is an important step in curbing the spread of COVID-19. Everyone must do their part to stay home as much as possible for this exercise to work, so it’s time for you to get comfortable in your own den.

If you’re stumped on ideas of things to do at home, here are a few  suggestions to get you going:

  1. Do some cleaning

With all that extra free time, try the KonMari way of tidying up. Tutorials on folding clothes and such are available on Youtube. If you’re overwhelmed with information at first, this useful guide to help you get started.

  1. Get creative!

Leisurely creativity relieves stress, boosts confidence and increases productivity. Got a musical instrument lying around? A ukulele, keyboard, guitar or harmonica? It’s time to dust them off and learn a new song. If you aren’t musical, find your own outlet to get creative. Great ways include journaling, painting, photoediting, sewing, singing and so on.

  1. Don’t forget to exercise

In this global health crisis, it’s more important than ever that we take good care of our health. Get moving at home by doing simple stretches, taking an online yoga class, doing push-ups, dancing and so on.

  1. Be a home chef

Eating takeaway food can get pricey over time, so why not make a delicious meal at home, just the way you like it? Remember to keep it healthy: incorporate complex carbohydrates, plenty of leafy greens, and the right amount of good fat and protein. If you’re feeling fancy, finish off your meal with a serving of fruits for dessert, paired with some slow brewed coffee or tea. HT

Get Well Soon

Get Well Soon

April 29, 2022   Return

Having the flu is probably one of those times when we all feel our worst. So, why not cheer up your flu-stricken loved ones with a lovely gift basket?

To come up with a gift basket that will perk up your loved one’s spirits, come up with a list of items that will appeal to his or her the most. If you are not sure what these items are, it’s time for a quick analysis – time to call other family members and friends for tips!

Here are some items you can include in the gift basket:

1. A colouring book and colour pencils, crayons, or markers.

They say art is healing; let your loved ones colour their ills away. This will also keep them entertained while being stuck in bed, nursing the flu.

2. Some chocolates and sweets.

Nothing like a small amount of sugar and cocoa to lift the spirits!

3. Toiletries

– a small box of tissues, wet wipes (mild fragrance or unscented), hand sanitiser, and a toothbrush.

No prizes for guessing what the tissues and wet wipes are for. To blow their nose, of course! And it’s good to change their toothbrush after they have recovered from the flu.

4. A packet or can of soup.

Aaah! Some nice, hot soup can do wonders for the soul. Is your loved one a vegetarian? You can always pop in some easy-to-prepare chicken, mushroom or minestrone soup!

5. A bottle of lemon juice, honey and some tea bags.

There are a few things as soothing as a hot cup of honey and lemon or tea when one is down with flu.

6. Some goodies from the pharmacy – sore throat lozenges, painkillers and cough syrup.

Throat lozenges can help soothe a sore throat while painkillers can get rid of the body aches and pains. If your loved one has a cough as well, the cough syrup can help provide relief.

7. A copy of the latest issue of HealthToday.

This is a good time for your loved ones to read up on healthy lifestyle habits and start practising them for a healthier future.

8. A spa voucher for a massage,

a CD of cheerful songs and a playlist of your loved one’s favourite songs on Spotify.

What better way for your loved one to relax their mind than a day at the spa while listening to their favourite songs!

9. Fresh flowers and fruits.

After all said and done, fresh flowers do add a cheery note when they are down and dreary. Not to mention, eating fresh fruits every day can boost one’s immune system.

10. Write a note with nice, encouraging messages like ‘Wishing you a speedy recovery!’ and offer to help out with household chores for that personal touch.

Your loved ones will surely cherish a heartfelt note from you. All the more, when you offer to help with household chores like doing the laundry, cleaning the house, cooking and taking care of their children. Your efforts can ease their suffering and help them recover sooner.

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References: 1. The Dollar Stretcher.com. Available at www.stretcher.com 2. The Health Sessions. Available at http://thehealthsessions.com

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Surviving Anxiety

Surviving Anxiety

April 29, 2022   Return

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Vanitha Chandrasegaram   Dramatherapist/Trainer, Integrative Creative Movements

Several years ago, as a trainee dramatherapist doing my practical training at a mental hospital in London, I had the chance to work with an elderly man who used to be a pilot with the RMAF and who was based in India. He had anxiety disorder. It was interesting to think how courageous he must have been when performing his duties, and yet, decades later, was diagnosed with this condition. He was afraid to even step out of his own home to take the bus to the hospital psychiatric daycare for his biweekly sessions!

Although he had initially agreed to attend the group dramatherapy sessions, I would always to convince him to come for the session for at least 10 minutes before each session began. At the end of the sessions he always informed the group about how glad he attended the session that day and the benefits that he had gained. But he always needed to be persuaded to attend every session.

As the therapist of the group, I always began with a 2-minute breathing meditation – mainly because of this particular client. The meditation always helped him calm down and participate in the session without feeling anxious.

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Symptoms of anxiety

This patient is not alone – many people suffer from anxiety disorder. Some of the physical symptoms include: a pounding heart, dizziness, stomach upset, shortness of breath, headaches, muscle tension, insomnia, frequent urination or diarrhoea.

The emotional symptoms of anxiety include: feeling tense and jumpy, feelings of apprehension or dread, irritability, trouble concentrating, expecting the worst situations, restlessness, always looking out for signs of danger.

What are the causes of anxiety?

There may be several causes of anxiety. It may be a symptom of other mental health issues such as substance dependency, depression and withdrawal of long-term substance abuse.

It can also be a symptom of a physical disorder or changes in hormonal levels. This is why it is always important to have a physical check up with your physician before reaching any other conclusions.

It also may be caused by the repression of traumatic experience(s) or grief from the past. Each individual has a different story.

What to do if you experience anxiety?

First, consult your physician. If physical illness is ruled out as a cause of your anxiety, consult a counselor, therapist or psychologist.

These are some self-help techniques you may try if the anxiety is perhaps due to a stressful event that had just occurred in your life, and the feeling has not lasted more than a few days. I still strongly suggest consulting your physician if there are any other underlying physical ailments that may be contributing to the anxiety. It is important to always remember that the mind, body and emotions, all work as one.

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Self-help options that may help reduce anxiety:

  1. Meditation, such as breathing techniques, creative (positive) visualisation techniques.
  2. Exercises such as walking, swimming or yoga, which are low-impact and calming.
  3. Reduce caffeine intake. Caffeine is a stimulant and for an individual experiencing anxiety, it may aggravate their condition.
  4. Reduce or eliminate alcohol intake.
  5. Maintain a healthy diet. There is a certain truth about the adage ‘we are what we eat’.
  6. Have sufficient sleep. Some individuals require more sleep than others.
  7. Positive affirmations. Affirmations reinforce our beliefs. Positive affirmations help in turning one’s fears into hopes.
  8. Do not get attached to mental health labels such as ‘anxiety disorder’, ‘depression’, etc. I remember a client who had joined internet support groups to help him with his disorder. Although this helped initially, his strong identification with the label and sense of belonging with that group seem to have contributed to the delay of his recovery process. A person is greater than whatever mental health challenges he or she may be facing. Holding on to labels may limit the capacity to recover and transform.
  9. Focus on the present. Anxiety is based on fear and fear is mostly associated with negative past experiences or the imagined future negative experiences. Most of my clients find, the present to be usually quite safe. This is why meditation helps. Its main focus is in the present.
  10. Write a list of joyful thoughts. As human beings, it is often difficult not to focus on the past or the future. Therefore, focusing on joyful moments from the past and possible joyful events in the future is a better option than the negative thoughts. Like everything else, this comes with practice.
  11. Keep a journal. Writing in a journal may help because it gives a space for the individual to express his or her fears and what he or she is anxious about. This is important, as repression of one’s fears can only increase one’s anxiety in the long run. This method is useful especially if the person does not have anyone to confide his or her fears and worries in.
  12. Be around nature. Generally, being around nature has a calming effect on our general well-being. Being around nature can as simple as resting under a tree, sitting by the beach, looking at trees and flowers, or even just looking up at the sky and noticing the formation of clouds.
  13. Find something you love to do and engage in it regularly. For example, if you like painting, dancing, cooking or anything else, make time to do it often. The more pleasurable things you do in your life, the less anxious you will feel about life in general.
  14. Keep a gratitude journal. Write a minimum of 5 things that you are grateful for each night before you go to bed. It can be something as simple as ‘breathing with ease’ or ‘connecting with a loved one’. This allows you to focus on the good parts of life.

Each individual operates differently. Therefore, some suggestions may work better than others for each person. Try them out and see what works best for you.

If symptoms persist for more than a few days or there seems to be no physical reason for the anxiety, I would highly recommend therapy or counseling.

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Ana, Mia & Me

Ana, Mia & Me

April 29, 2022   Return

How frequently do we look in the mirror and say “If I could just lose 10 kg, then I would be happy”? Extreme body image disturbances may be part of body dysmorphic disorder, also known as “imagined ugliness”. Individuals with this disorder may have a totally distorted view of what they actually look like. They usually spend hours assessing, attempting to conceal, or obsessing over their perceived flaws. These extreme body image disturbances may lead to eating disorders.

Anorexia nervosa:

This disorder is indicated by an extreme fear of increasing weight and these individuals essentially perceive their bodies to be bigger or “fat” albeit being grossly underweight.

Anorexia nervosa is nicknamed “Ana” – be wary if you notice your child frequently visiting “pro-ana” online sites, as they promote anorexia nervosa as a “lifestyle”. Other signs to watch out for:

  • Extreme weight loss (though, this could also be due to other reasons such as dieting – don’t rush to assume the worst!).
  • Picking at food and other distracting habits to hide the fact that she is not eating.
  • Insisting on taking meals alone in her room.
  • You find uneaten food hidden around the house or discarded in the dustbin.
  • She constantly complains about how fat she is, even when she is already very thin.

Bulimia nervosa:

Individuals with this disorder are also very disappointed with their bodies and have extreme concern with body image. It is an eating disorder characterized by binge eating and engaging in inappropriate ways of counteracting the bingeing (such as using laxatives) in order to prevent weight gain.

Bulimia nervosa is nicknamed “Mia”. Be wary if you notice your child frequenting “pro-mia” sites. Other signs to watch out for:

  • She eats only when nobody is around (such as when everyone is asleep), or always goes out to eat alone.
  • She eats an unusually large amount of food, but shows no weight gain.
  • You find a lot of food going missing around the house, or an unusually large amount of food wrappers left in her waste basket.
  • Insists of exercising strenuously after eating.
  • Goes off to use the bathroom shortly after every meal (often turning on the taps to hide the sound of vomiting); bathroom often smells of vomit after she uses it.

Eating disorders are complex and often require professional assistance from a team of clinical psychologists, dietitians and other healthcare professionals.

If left unchecked, eating disorders can lead to life-threatening consequences. Therefore, if you suspect that someone in your family has an eating disorder, kindly seek professional assistance and information. 

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Slow Dancing with a Stranger

Slow Dancing with a Stranger

April 28, 2022   Return

Dr Nor’izzati Saedon Internal Medicine Specialist, University Malaya Medical Centre

Slow dancing with a stranger. That was how Meryl Comer, an award-winning journalist, once described her caregiving for her husband, who had Alzheimer’s disease. Caregiving is a noble vocation, but it is also a sacrifice borne out of love, one that can drain the caregiver both physically and emotionally. Dr Nor’izzati Saedon, an internal medicine specialist as well as a member of the Malaysian Society of Geriatric Medicine, kindly takes time from her busy schedule to address some common issues faced by caregivers today.

 

Ramona (not her real name) cares for her elderly father. A housewife, she juggles her role as a caregiver along with being a wife and a mother of two young children. She is constantly stressed and exhausted, and she sometimes loses her temper in front of her father. Ramona feels that she is failing her father as well as her family.

 

Dr Nor’izzati: Ramona’s predicament is actually a common one among caregivers. For caregivers in such a situation, here is my advice:

  • First, accept that we are human – we cannot succeed in everything because that is impossible. Know our mental and physical capabilities, and be honest about our limits.
  • Plan on how we can best provide care for our loved one both in the short term and long term. Our plan should also take into account our own needs and the needs of other people who are dependent on us. To help us plan better, we can attend short courses, talk to doctors and nurses and do some research online.
  • The first three to six months of caregiving are always the toughest. During this period, we should reach out to others who are going through the same journey for support. There are caregiver support groups, in person or online, that can provide advice as well as a listening ear. I also feel that physiotherapy sessions at the hospital are a good outlet for caregivers to meet and compare notes or experiences with one another. Experienced physiotherapists and occupational therapists are often willing to share insights and ideas on how to best care for loved ones. Watching how they interact with their patients is also a good way for us to improve our communication with our loved ones.
  • Studies have shown that caregivers have a higher risk of developing depression if they neglect their own well being. Thus, take an hour or two each day to recharge by doing something we enjoy – grab a coffee, take a walk, go to the gym, etc. Also, take time to tend to our spiritual needs (through prayer, meditation, etc).
  • We don’t have to do anything alone. If we can afford it, we can hire a maid (full or part time) to help. Otherwise, we can enlist our siblings, our partner and even our children. They may need some time to understand how to care for our loved one, but in the long run, they will be a big help.
  • To lift our spirits when we are down, we can attend motivational classes or listen to motivational speakers (there are many clips on YouTube), read inspirational books or talk to people who understand what we are going through (such as members of a support group). We can find fellow caregivers on social media such as Facebook, Twitter, Snapchat, Pinterest, etc who are willing to share and advise. Remember, we are never alone, so don’t lose hope!

 

Sara (not her real name) loves her father, but she soon feels trapped by her role as his caregiver. All her time is spent caring for him, and she soon misses her old life. “The rest of my family can do whatever they want, but they expect me to just drop everything to take care of a sick old man,” she complains. She has tried asking them for help, but they always say they are too busy with their own families.

 

Dr Nor’izzati:

When someone like Sara becomes a caregiver, he or she must accept that there will be significant, even big changes to the person’s life. However, this does not mean that the person must completely put his or her own life on hold. It just means that a little more planning needs to be done.

For example, Sara may want to go on a holiday. She can plan ahead for this, perhaps by engaging the temporary services of a nursing care facility to take care of her father while she is away. Alternatively, she can plan for staggered breaks, such as taking two or three weekends off, by hiring a helper to step in during those weekends.

When it comes to family members who leave all caregiving responsibilities to the caregiver, like Sara’s siblings seem to have done, she cannot force them to help, but she can try to slowly change their ways by bringing them along to the clinic for her father’s medical check-ups. The doctors can be good allies in helping these families understand the need for the entire family to support the caregiver’s efforts.

Universiti Malaya Medical Centre (UMMC) holds clinic sessions that bring together caregivers and their family members, encouraging them to open up, exchange opinions and discuss ways to improve the caregiving situation together. Sara and other caregivers may find such sessions useful. To check out the sessions, just drop by the General Geriatric Outpatient Clinic at Klinik Perubatan 3 on Friday afternoons.

 

Lin (not her real name) is a caregiver for her mother who is suffering from dementia. Her mother constantly makes unreasonable demands, and often becomes verbally abusive when Lin fails to please her. Lin is overwhelmed, but she is afraid to confide in anyone, as she fears that people may view her ‘failing’ as a sign that she is not a good daughter.

 

Dr Nor’izzati:

For care-receivers who have dementia or other conditions that affect the brain, it is not uncommon for them to experience personality changes. A formerly patient and loving parent may become irrational and demanding. They may also become verbally and physically abusive.

It can be difficult to care for someone we love, only to be made to feel unappreciated and unloved. We may also feel that we no longer know our loved one – he or she is now a complete stranger.

These emotions are only natural, but we should not allow them to consume us. It is our loved one’s disease that is making him or her behave this way. Diseases that affect the brain can make our loved one say things out of frustration or without basis. Often, our loved one is not aware of what he or she is saying or doing. So, blame the disease, not the person. Doing so will help us to better cope with the situation.

Here are some things that caregivers such as Lin can consider doing:

  • If a situation becomes too much to handle, take 15 minutes to calm ourselves and gather our feelings. It is fine to leave our loved one alone to do so, as long as they are in a safe environment.
  • Do not concern ourselves too much with what other people think of us. We should instead take comfort in knowing that we are doing our best for our loved one.
  • Having said that, we should protect ourselves if our loved one becomes violent. Keep sharp and dangerous items out of this person’s reach. We can also consult a physician for advice; some medications to calm our loved one when he or she becomes agitated and aggressive may be useful.

 

Rama (not his real name) and his wife care for his father, who has an advanced stage of cancer. The doctors recommend end-of-life care to make his father’s remaining days as comfortable as possible. Rama, however, feels overwhelmed at the thought of losing his father, and finds it very difficult to be even in the same room as him, much less care for him. “Sometimes I wish that he would pass on soon, so that I can stop feeling all this hurt and pain inside my heart,” he admits.

 

Dr Nor’izzati:

Caring for someone dependent on us is a very physically and emotionally demanding task – it can be overwhelming and even draining. For loved ones who are at the end stage of their life, it is normal for caregivers to feel helpless, as there is not much they can do for the loved one at that time. Sometimes, they may also be reminded of their own mortality – they are aging, and they too will pass on one day – and this realization may only add to their grief.

During this period, caregivers such as Rama should seek emotional support. Here are some suggestions:

  • Find a person to talk to, in order to unload our stress and anxiety. A caregiver support group will be tremendously helpful.
  • It may also be good to discover (or rediscover) spirituality (such as by joining a religious group), to find comfort when faced with issues such as the mortality of life.
  • Meditative and relaxation techniques such as yoga can also be helpful.
  • If we feel overwhelmed or confused by the care needed by our loved one during this period, it may be good to hire a part time qualified nurse to make daily or weekend visits.
  • If our loved one needs more specialized care, we can consider locating a good nursing home for him or her. After placing our loved one in a home, we should still visit regularly to monitor the care given to our loved one. Our visits will also provide comfort to our loved one (who may need time to feel safe in a new environment), and knowing that he or she is receiving the best professional care will also be a source of comfort to us.  

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Moving House? Don’t Break Your Back Over It

Moving House? Don’t Break Your Back Over It

 April 27, 2022   Return

WORDS RACHEL SOON

Speaking from recent first-hand experience: moving houses is NOT FUN. Whether it’s due to a new college, a new job, or a change in family circumstances, the process of packing up and moving an entire household’s worth of possessions to a different building can be incredibly stressful for everyone involved—and potentially hazardous to one’s health. Read up HealthToday basics on how to stay both sane and safe while dealing with a big move.

  1. Pack smart.

Heavy objects go in smaller boxes, lighter objects in bigger boxes. Do not under any circumstances fill a human-sized box with books just because you want them all in the same place. Unless you or your moving help are secretly a superhero, someone’s joints will end up in a bad condition, and that someone’s chiropractor will be very pleased.

For reference, the Malaysian Department of Occupational Safety and Health (DOSH) recommends a maximum lifting- and-lowering weight of 25 kg for average adult men (16 kg for women). 

Spread the weight out among large boxes by putting heavier, sturdier items (books, papers) at the bottom of the box, then filling the remainder with lighter items (bedding, clothes). If the heavy stuff is fragile (dishes, glassware), the lighter materials can be arranged to pad them as well.

When packing, try to put the box on a chair or table so that you don’t have to keep bending down to put items inside.

  1. Lift with your legs, not with your back.

Bending your back over and over to pick up heavy boxes is a sure- fire shortcut to causing a back injury that could last anywhere from a few hours to a lifetime. To prevent that, make sure you lift (and lower!) objects using a squatting movement that spreads out the weight through your hips and legs.

Remember the DOSH maximum weight recommendations? That assumes you’re holding it as close to your core as possible. A box of dishes may seem manageable when you’re carrying it next to your belly, but if it’s going on the top of a stack or an overhead shelf, try to reduce its weight even further.

And as always, don’t try to carry everything on your own; adrenaline may help you in the short term to pick up that heavy end table by yourself, but you’ll feel the ache days later.

“Put heavier, sturdier items at the bottom of large boxes, then fill it with lighter items.”

  1. Have some protective gear on hand (and face and feet).

Consider a face mask to keep your sinuses clear. Even if you’re not usually sensitive to everyday levels of dust, the layers of ancient dust that tend to be stirred up from forgotten corners of the house in a move can cause uncomfortable sensations in your lungs and trigger allergies you didn’t know you had.

“It’s important to keep walking paths through rooms as clear as possible.”

If you’re doing a lot of the lifting yourself, a pair of good work gloves (durable, stretchable, sweat-resistant and well-padded) will help you in both getting a good grip on heavy objects as well as protecting your hands from injuries.

Comfortable shoes are also invaluable since you’ll likely be spending a lot of time on your feet. Think about anti-slip soles, ankle protection and good arch support; your favourite old sports shoes will probably do.

  1. Keep the floor clear of stepping hazards.

Moving is a messy process by nature, but it’s important to keep walking paths through rooms as clear as possible, especially if renovations are still in progress. Sweep the floor at the end of each day to clear potential splinters or other sharp debris that might end up in someone’s foot later.

Don’t leave scissors or blades  lying around on the floor, even when in the middle of packing or unpacking. Another hazard to look out for are electrical cables, loose pieces of plastic or other packaging that could trip people up while carrying items.

  1. Don’t forget to rest.

It can be tempting to survive  the moving period with 4 hours’ sleep a night and enough coffee to replace half of your blood circulation, but it’s best to try avoiding this. Lack of sleep impairs your concentration, memory, and dexterity, which can lead to accidents (tripping, dropping objects), bad decisions (stacking fragile objects precariously) as well as added stressful moments (struggling to deal with five different contractors calling you at once).

You might technically have “more time” if you sleep less, but your body will process things slower, so it might not really be worth it.

If you can’t get your full 8 hours’ sleep during the night, try to find the opportunity for a nap on a chair or in a car during the day; even a short 15-minute stint can help improve your mood and your ability to process problems. If you’re unable to fall asleep, it’s still not time wasted; just the act of reclining with your eyes closed helps relax your body, and puts you in a slightly better state than otherwise.

  1. Don’t forget to eat and drink water, too.

In the chaos of moving, sometimes it’s easy to forget you’re hungry or thirsty until you actually sit down for a moment and feel your stomach growl, or start to feel faint while standing. Ideally, you shouldn’t be straining yourself to that point; make a point of trying to eat and drink at around your usual meal times.

Maybe you’ve packed all your kitchen stuff already, or you just don’t have time to cook or to make a drive out and eat. Getting takeout delivered is fine, but be sure to keep some level of fruit, vegetables, lean meat and grains in your diet. Easy grab-and-go foods to stock up on like biscuits, granola bars, hard- boiled eggs, yogurt and blended juices can help keep you going.

Keep water bottles handy. As tempting as it is to grab sports drinks or soft drinks for the energy rush, your body needs to stay hydrated, especially with the amount of water you’ll be losing as you sweat while moving around all day in the heat. HT

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