Category: Lifestyle

Here’s to Family & Briyani

May 1, 2022 Return

For Dr Yong Junina Fadzil, Hari Raya Aidilfitri is all about family. Celebration is low-key, involving her relatives coming over the morning of the first day of Raya. She would then visit her in-laws with her husband and children after lunch.

“We don’t see one another often because not all of us live in Klang Valley; some of us are in Penang,” she tells us. These days, we have Facebook and various mobile chat apps to close the distance, but Dr Yong points out that nothing beats personal interaction. Furthermore, the older family members are not as “wired” as the younger generation, so there is always plenty to catch up on when everyone gets together.

“I see some of the uncles and aunties only once a year, and this is the time for us to get together, eat together,” she muses. She continues to say that family get-togethers are also a good way to be a part of the lives of those cousins, nephews and nieces who grow up ever so quickly. “Before we know it, they will be starting families of their own, and I’ll be thinking, ‘wow, time flies’,” she adds.

Family moments together are precious because we will experience those beautiful little moments in ways that cannot be replicated through the technology of modern communication.

To Dr Yong, every second with the family is especially precious because she used to be an “on-call mum” during Hari Raya. Before she started her own private practice, she would be on-call on the night before Raya. Since she was living with her in-laws at that time, they would care for her children while she made her rounds in the hospital. She would rejoin her family only on the first Raya morning.

When her children got older, their clothes need to be sorted out before Raya – among many, many other things that only a mother could get right! So, she would go on-call on the second or third day of Raya instead.

“Now, I can take the entire week off!” Dr Yong says with a laugh.

Well, not quite. In addition to having her own clinic, Dr Yong is currently affiliated with UKM Medical Centre (UKMMC). As one of the two paediatric cardiologists at UKMMC, she is on-call throughout the week when the full-time cardiologist balik kampung to her hometown in Penang. “But I don’t have to go in unless it’s necessary,” she says.

These days, she has plenty of time to whip up her specialities for her family and guests. On the first day, she would prepare nasi briyani or nasi tomato to go along with a variety of mouth-watering dishes, while on the second day, she would serve laksa at her annual “open house” for family members who could not drop by on the first day as well as for close friends. There is plenty of good food for great company!

While Dr Yong has some flexibility in her current schedule for some family time, her daughter has recently started her own housemanship in Melaka. If her daughter cannot take time off to join the family this year, Dr Yong’s family would visit her in Melaka later in the week. The time and location do not matter; what important is that the family can be together and the bonds remain strong and true.

Dr Yong’s Tips for Family Get-Togethers for Busy People

As someone who is used to being constantly busy, even during festive seasons, Dr Yong has a tip or two to share with everyone.

Outsource! Naturally, you cannot do everything in such a limited time, so set aside one or two dishes that you can prepare on your own time and have everything else ordered or catered. Dr Yong does not believe in mass-prepared cookies, kuih or lauk, though. She prefers to order most of her Raya delicacies from friends and colleagues.

Don’t get too attached to your mobile. Times with the family are precious, so let’s not squander those times answering messages or posting on Facebook. If you are constantly sidetracked by your mobile phone, Dr Yong recommends placing your mobile phone in your handbag and leaving the handbag somewhere safe before you mingle. That way, you can converse and enjoy your time with others without further distractions.

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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.

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.
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.
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.
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.
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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Yikes! It’s cellulite!

May 1, 2022 Return

Zits and now, cellulite? That’s preposterous! Yes, cellulite is the slight bulge you see on your thighs, hips, buttocks and abdomen. Some called it the “orange-peel”; it commonly affects adolescent and adult women. And, it is downright unsightly! I mean, how are you going to boast of your slim body if cellulite is in sight?

What is cellulite?

Cellulite is not harmful. It is simply unattractive dimpled-fat-lump that most women wish to be rid of. Cellulite is commonly found in body parts with fat reserves such as thighs, hips, and buttocks. What happens is that the tissues connecting the fats to the muscles change their positioning between layers of various tissues. Called septa, the connective tissues may stretch, break down or pull tight. Under this condition, the fat bulges out near to the skin surface and bam, cellulite! It can happen to anyone regardless of age, gender, and body size.

Here are the 3 grades of cellulite.

Grade 1: No visible cellulite observed, but a microscopic cell examination can identify the changes.
Grade 2: No visible cellulite observed. But, an “orange peel” texture is observed when the skin is pinched.
Grade 3: Cellulite is visible with rough skin texture along with Grade 2 signs. But, it may disappear when lying down.

What causes it?

There are some theories that can perhaps explain its occurrence:

Hormones: Hormones such as oestrogen and prolactin are believed to play a role in cellulite production. Low levels of oestrogen, for instance, are associated with cellulite development.
Genes: Certain genes can contribute to cellulite development. These genes affect characteristics associated to cellulite production such as gender, race, slow metabolism, and fat distribution.
Hereditary: Your risk of cellulite is increased if your mother or grandmother has them too.
Diet: People who consume too much fat, carbohydrates, high-sugar products, salt and too little fibre have higher risk of developing cellulite., Dehydration seems to play a role too.
Lifestyle: Cellulite is more likely to happen to those who are inactive, smoke and sit or stand in one position for long periods.
Age: Yes, age can be a factor. As a woman ages, her body produces less oestrogen and this can lead to of cellulite formation. Plus, the skin loses its elasticity overtime.

What can you do?

Lose some kilos:

Regularly perform exercises that involve muscle strengthening in the legs, thighs, buttocks and abdomen.
The firming and toning of the muscles will tighten the skin over time; hence creating the illusion that cellulite is not present.
Practise strength training moves such as lunges

A healthy diet:

Eat a well-balanced diet –especially plant-based foods–to improve your unsightly “orange peel”.
Eat fruits and vegetables which contain more than 90% water such as cucumbers, radishes, tomatoes and bell peppers
Consume anti-oxidant rich foods such as berries and red kidney beans.
Reduce intake of refined, processed and artificial foods that contain sweeteners, additives and chemicals.
Cut down on dairy, high-fat products and sugary products.
Stay hydrated

Surgical and lasering treatment:

If you’re looking to remove cellulite, consult a dermatologist. Here are some options you can take to remove cellulite.

Laser and radio-frequency treatment:
- Stimulates collagen production.
- Alters the septa so that they do not cause dimples and hence, no more cellulite.
- May require 1 or 2 maintenance treatments per year to remove cellulite.
Laser-assisted liposuction:
- Destroys fat cells and tightens the skin
- May take up to 6 months for the skin to tighten around the treated area

Should I use…?

Take caution if you plan to use alternatives such as cellulite creams as they may not be effective. Some common ones are:

Cellulite creams

There are no proven studies to prove their efficacy. They usually contain a mixture of ingredients such as vitamins, minerals, herbal extracts and antioxidants that are said to improve cellulite. When used, it can cause skin rashes or allergic reactions in some people.

Mesotherapy

This involves injection of substances such as enzymes, vitamins, and amino acids into the tissues below the skin. It may bring slight improvement to cellulite. But it can also cause infection or swelling.

Massage and spa treatments

This form of treatment offers temporary effects and do not remove cellulite.

References:

Harlow, C.R., et al. (2007). Oestrogen formation and connective tissue growth factor expression in rat granulose cells. Journal of Endocrinology. 192(1), 41-52

Health. Available from www.health.com

Healthline. Available from www.healthline.com

Mayo Clinic. Available from www.mayoclinic.org

Medical News Today. Available from www.medicalnewstoday.com

MedicineNet. Available from www.medicinenet.com

MedlinePlus. Available from www.nlm.nih.gov/medlineplus

WebMD. Available from www.webmd.com

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How to Lose Weight (Without Gaining It Back)

May 1, 2022 Return

Prof Dr Winnie Chee Dietitian & Professor, Division of Nutrition & Dietetics, International Medical University

Madam G is a busy 40-something career woman, wife and mother. Over the past 3 years, she gained 30kg and became obese. When the doctor informed Madam G that she might not live to see her children get married if she didn’t do something about her weight, she embarked on a crash diet – replacing her daily meals with protein shakes.

To her delight, she lost 35kg in 1 month. This new weight lasted only 6 months, unfortunately. She couldn’t keep up her liquid diet any longer, went back to her old eating habits, and her weight ballooned again until she became 20kg overweight.

The truth is, there is no secret or short cut to obtaining and maintaining a healthy weight. It is all about balancing the intake of food with the amount of physical activities done to burn off the excess calories; all done in a sensible and sustainable way.

Aim for 5- 10% in 6 months

Madam G made the mistake of thinking she needed to lose all of her excess weight to be healthy.

The scientific truth is that no matter whatever your weight loss goal may be, a modest weight loss of 5-10% of your initial body weight is likely to produce health benefits.

For example, if you are 80 kg, you need to lose 4 kg to see improvements in blood pressure, blood cholesterol level, and blood sugar level.

Numerous clinical studies have shown that when you lose as little as 5- 7% of your body weight, there are remarkable improvements to your body’s ability to process blood sugars, reducing your risk of diabetes by 50%! You may still be overweight or obese, but you will learn new habits that can help you live a healthier lifestyle. These habits may help you maintain your weight loss over time.

The 5-10% weight loss should be achieved gradually. Drastic weight loss methods don’t give the individual the chance to learn how to cultivate healthy eating habits which are sustainable throughout life. Scientific studies have also shown that weight loss goals usually take 6 months to achieve.

Lose it good

Scientific studies show that only 20% of individuals are able to lose weight and keep it off for longer than a year. But never let that discourage you. The dilemma of weight loss and maintenance has spurred researchers to observe the behaviour of 3000 individuals in the United States from the National Weight Control Registry (NWCR). They had successfully lost weight mainly through diet and exercise and maintained a healthy weight at 5 and 10 years later! Here’s how and why:

Consistently choose foods with lower calorie and lower fat.

Body weight is very much dependent on the amount of energy we eat and the amount of energy we expand. Hence, the participants in the study ate around 1,800 kcal a day, about 500-1,000 kcal less than their energy expenditure for Americans. Malaysians who wish to lose weight and ensure they maintain their weight should eat around 1,500-1,800 kcal a day, especially if they lead a mostly sedentary lifestyle.

Fat is one of the main contributors of calories in food. One gram of oil contributes twice the calories of one gram of sugar or protein. Hence, when we switch from high-fat foods to lower fat choices, as shown below, we save 100-200 calories or more in a day and this will help maintain a healthy weight.

**Ref : Malaysian Food Composition Table & Singapore Food Composition Table**
High fat foods	Low fat alternatives	Calories saved

Type	Approx calories per serving	Type	Approx calories per serving
Roti telur	415	Thosei	192	223
Fried mee	495	Soup mee	300	195
Curry mee	531	Asam laksa	432	99
Fried popiah	188	Wet popiah	95	93

Eat breakfast every day of the week.

In the study, 78% of registry members report eating breakfast every day of the week and reported eating cereals and fruits as the most frequent breakfast eaten. Breakfast eaters tend to eat fewer calories, less saturated fat and cholesterol and have better overall nutritional status than breakfast skippers.

One study in 2005 found evidence that people who skip breakfast compensate later in the day with more refined carbohydrates and fats and fewer fruits and vegetables. But when you eat breakfast, your body feels nourished and satisfied, making you less likely to overeat the rest of the day. Choose healthier options when eating breakfast, preferably incorporate wholegrain choices such as capati, wholemeal bread, brown rice porridge and oats with fruits.

If you never eat breakfast, try starting on the weekend when you have more time, then expand your routine to weekdays. You may be surprised how much easier your morning goes, and how much more healthily you eat throughout the day!

Eat home-cooked foods more often.

Those who are successful in losing and maintaining weight report consuming only 2.5 meals a week in restaurants and less than once a week of their meals in fast food establishments.

A recent study by John Hopkins University Researchers examined the self-reported food records obtained from more than 9,000 adults, aged 20 and older. The study showed that the most frequent home cooks consumed around 200 fewer calories daily, and around 16 grams of sugar (4 teaspoons).

Recently with the increase of food costs in restaurants and eateries, Malaysians have been bringing their own lunch from home, perhaps a healthy consequence of GST implementation. Suitable meals to bring from home include wholemeal sandwiches or a balanced meal of rice with vegetables and chicken/ fish (which may be heated leftovers from dinner last night, topped up with vegetables and fruits).

Engage in high levels of physical activity.

Another characteristic observed by researchers of weight maintainers was their engagement in high levels of physical activity. They performed at least 1 hour of moderate-intensity activity, most days of the week and majority (76%) of the participants did brisk walking. If you have rarely been active, you could begin with at least 30 minutes of exercise 3 times a week and gradually build it to 5 days a week and a longer duration of 60-90 minutes. The table below shows the energy you would expend if you were to perform the various activities for half an hour.

**Ref: Harvard Heart Newsletter (2004) http://www.health.harvard.edu/**
Activities	Calories expanded in 30 minutes for 55 kg person	Calories expanded in 30 minutes for 70 kg person
Low impact Aerobics	165	205
Stationary bike, moderate pace	210	260
Bowling	90	112
Golf, with cart	105	130
Tai Chi	120	149
Brisk walking	135	167
Dancing, moderate	180	223
Swimming	300	372
Running	375	465
Gardening, weeding	139	172
Food shopping with cart	105	130

Monitor weight once a week.

This frequent monitoring of weight would allow you to catch small weight gains and initiate corrective behaviour changes.

A study conducted on 1,226 adults who were enrolled in a weight gain prevention trial, and 1,800 adults who were enrolled in a weight loss trial showed that higher weighing frequency was associated with greater 24-month weight loss or less weight gain and lower fat intake.

Hence, perhaps one of the best things to do if you wish to have a healthy weight is to invest in a good durable weighing machine at home, weigh yourself once a week before meals and take action early if you see the needle going up before it gets worse!

Be consistent in your eating habits. How many times have we looked at a piece of cheesecake and thought, “I’ll start my diet again tomorrow!”? Well, being consistent is the final secret to maintaining a healthy weight!

Interestingly, results from the NCWR study indicated that participants who reported a consistent diet across the week were 1.5 times more likely to maintain their weight over the subsequent year compared to participants who dieted more strictly on weekdays. Individuals who were “flexible” and ate high-calorie foods on holidays had greater weight re-gain than those who were more disciplined and maintained consistent healthy eating habits.

Hence, it is perfectly fine if 9 out of 10 times we choose to have fruit salad instead of cheesecake at the buffet lunch table!

References:

M. N. Ismail, S. S. Chee, H. Nawawi, K. Yusoff, T. O. Lim and W. P. T. James. (2002). Obesity In Malaysia. Obesity reviews 3: 203–208.

J. Graham Thomas, Dale S. Bond, Suzanne Phelan, James O. Hill, Rena R. Wing. (2014). Weight-Loss Maintenance for 10 Years in the National Weight Control Registry. American Journal of Preventive Medicine; 46 (1): 17. DOI: 10.1016/j.amepre.2013.08.019

Farshchi HR, Taylor MA, Macdonald IA. (2005). Deleterious effects of omitting breakfast on insulin sensitivity and fasting lipid profiles in healthy lean women. Am J Clin Nutr.; 81(2):388-96

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Sweat it out

April 29, 2022 Return

If you have wished for a sauna in your home but cringe at the thought of the expenses and renovation work needed to make that a reality, here are some good news: far infrared sauna (FIR) may just be what you are looking for,

By using the FIR sauna just once every day for 30-40 minutes, it will soothe you with its warm gentle energy, while making you sweat a lot. Together with a healthy diet and regular exercise, you can burn up to 600 calories in 30 minutes! There are reports of people losing weight and some body fat after 2 weeks – good news for people with joint pain!
Furthermore, FIR sauna can reduce the chances of having a heart attack or stroke in people who are prone to blocked blood vessels. Regular sessions of FIR sauna stimulate the release of a substance called nitric oxide. Nitric oxide relaxes the blood vessels and prevents blockage, thus improving blood flow and lowering blood pressure. FIR sauna also promotes a balance between the the release of harmful free radicals and antioxidants in your body – this is another way to help prevent blocked blood vessels
FIR sauna can improve skin texture, firmness and tone. Fine wrinkles and rough skin can show improvement after 6 months. This is because FIR sauna stimulates our skin’s production of collagen and elastin, which can improve its strength and elasticity.
It also helps remove toxins from our sweat, such as lead, cadmium, nickel and bisphenol A (BPA). These toxins may cause health problems – BPA can cause breast and prostate cancer, for example.
Of course, using the FIR sauna also helps us relax and drive away stress that can cloud up your mind and affect your physical health. People with chronic pain have seen their pain become better with regular use of FIR sauna combined with counselling, rehabilitation and exercise. Better mental wellness will also help reduce your risk of depression, eating disorders and other mental issues.

How does FIR sauna compare to traditional sauna?

FIR Sauna	Traditional Sauna
No special plumbing required, so it is mobile and can fit into any room in your home, Less hassle and worries!	Requires special plumbing, so once it is installed, it is a permanent fixture in your home.
It is cheaper to install compared to traditional sauna.	Installing one at home can be expensive!
FIR sauna can penetrate up to 4 cm into your skin as it uses a special waveband of therapeutic energy. This energy is safe and effective.	Studies found that traditional sauna produces hot air that only causes sweating on the surface of your skin.

References:

1. Bickers DR and Athar M. (2006). Oxidative stress in the pathogenesis of skin disease. J Invest Dermatol; 126(12): 2565–2575. 2. Biro S, et al. (2003). Clinical implications of thermal therapy in lifestyle-related diseases. Exp Biol Med (Maywood); 228: 1245–1249. 3. Dominguez MC, et al. (1995). Effect of aluminum and lead salts on lipid peroxidation and cell survival in human skin fibroblasts. Biol Trace Elem Res; 47(1-3): 57-67. 4. Genuis SJ, et al. (2011). Blood, urine, and sweat (BUS) study: monitoring and elimination of bioaccumulated toxic elements. Arch Environ Contam Toxicol; 61(2): 344–357. 5. Genuis SJ, et al. (2012). Human excretion of bisphenol A: blood, urine, and sweat (BUS) study. J Environ Public Health; 2012: 185731. 6. Imamura M, et al. (2001). Repeated thermal therapy improves impaired vascular endothelial function in patients with coronary risk factors. J Am Coll Cardiol; 38: 1083–1088. 7. Lee JH, et al. (2006). Effects of infrared radiation on skin photo-aging and pigmentation. Yonsei Med J; 47(4): 485–490. 8. Masuda A, et al. (2005). Repeated thermal therapy diminishes appetite loss and subjective complaints in mildly depressed patients. Psychosom Med; 67: 643–647. 9. Masuda A, et al. (2004). Repeated sauna therapy reduces urinary 8-epi-prostaglandin F(2alpha). Jpn Heart J; 45: 297–303. 10. Masuda A, et al. (2006). Repeated thermal therapy improves outcomes in patients with chronic pain. International Congress Series; 1287: 298–303. 11. Mayo Clinic. Available at www.mayoclinic.org 12. National Heart, Lung, and Blood Institute. Available at www.nhlbi.nih.gov 13. Oosterveld FG, et al. (2009). Infrared sauna in patients with rheumatoid arthritis and ankylosing spondylitis. A pilot study showing good tolerance, short-term improvement of pain and stiffness, and a trend towards long-term beneficial effects. Clin Rheumatol; 28: 29–34. 14. Vatansever F and Hamblin MR. (2012). Far infrared radiation: its biological effects and medical applications. Photonics Lasers Med; 4: 255–266.

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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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Shall we Tango?

May 1, 2022 Return

Words Hannah May-Lee Wong

It was a starry starry night when my fiancé, Vincent, and I, made our way to Shall We Dance studio in Petaling Jaya. This was our first time being taught dance (excluding a short stint in ballet when I was five years old). I have, however, heard many good things about dancing by doctors and colleagues alike, so I was excited to try it out for myself.

The studio was buzzing with life as the rooms were brightly lit and concurrent dance classes were going on. Our dance instructor and principal of the centre, Ivy Por, says night time on weekdays are their busiest times because that’s when people get off work to come for classes. The place was clean, cosy, comfortable and inviting. Each room was equipped with smooth floors (for movement) and mirrors which extend from one end to the other so dancers can watch their steps and posture. As we were first timers, we didn’t have dance shoes – we made do with socks.

Our one-hour lesson was all about the tango. Ivy later explains, “The tango, a dance originating from Argentina, has a feel of jealousy. Imagine this scenario: one lady, two men. Before the two men fight over the lady, a dance-off ensues. When the lady dances with one guy, the other guy tries to get her too. That’s where you get the intense music and facial expressions. It is not an easy dance because there is a lot of contact between dance partners.”

During the first part of the lesson, we learned the correct posture and how to step to the beat without music – there were quick steps and slow steps. For most of the dance, we were told to keep our knees slightly bent with one foot placed in front of the other, while the back remained straight. When we got the hang of it, we learnt how to do our steps with our partners.

Things got a little more interesting when we paired up to dance and the music came in. We moved to the beat using the steps we practiced earlier, leading up to the final beat where we had to hold a pose. I realized that the exercise really promotes good posture as you can’t possibly hold a good pose while slouching. Before the final step, we had to turn our heads quickly from left to right, just like what you see in movies when couples tango. It was a whole lot of fun.

Vincent says:

Dance is something really new for me. The closest thing I have ever done is probably marching, when I was in the Persatuan Bulan Sabit Merah. Thankfully, Ivy was friendly and very encouraging.

The tango focuses a lot on posture and rhythm. The posture part was a little challenging as I tend to slouch throughout the day (especially when I’m on the computer at work). I imagine it must be quite hard to learn the tango without guidance or being taught the proper techniques. While learning as a group, I felt there was a sense of support and positivity from the other students as well. As everyone was learning together, it was motivating but relaxed at the same time. If anyone is interested in dancing, it will be worthwhile to take classes.

Dance, more than just entertainment – it’s good for you!

Ivy Por

Principal, Shall We Dance Studio

How old are most of your students? Are they mostly couples or people who come in individually?

We used to cater only to adults. Most were between the ages of 20 to 40. But the trend has changed. Since opening classes for children, we now have more children learning than adults. Adults usually come individually for group classes. Couples tend to opt for private classes. We also train couples to do their wedding dance. Mixing more than one style of dance, for example, ballroom and hip hop, is quite popular these days. It’s interesting to see the bride wear sport shoes underneath her gown.

At what age do people compete? Is it like other sports where you slow down by your mid-30’s?

You can compete at any age, even from young. There are juvenile and junior levels, and it can go up to senior levels where some are in their 70’s. Nowadays, kids start taking lessons very early on. I have classes for four year olds.

That’s really young. How do you conduct classes for the little ones?

I introduce them to music and movement. They learn coordination by listening to the beat and moving accordingly. I also mix in some Latin dance and disco freestyle. At about five years old, they can pick up something that’s a little more complex, for example, the Paso Doble, which is one of the Latin dances. It’s a lot like marching, so they seem to really like it!

What kinds of dance do you teach, and which is the most challenging?

We teach ballroom, Latin, Zumba, hip hop, K-pop and belly dances. The most challenging would probably be the Viennese waltz and the foxtrot – both are ballroom dances. If you remember the movie Anna and the King or Cinderella, you’ll notice the palace dances where the people twirl round and round. Those routines require lots of half turns as the male dancer leads. Lots of coordination is involved, coupled with the required speed. It takes a lot of mastery of technique.

Many of my new students come in wanting to learn the “princess dance”. But I always tell them, “Yes, I can teach you, but you’ll need to learn the waltz and other dances before I can teach you that.” (Laughs cheerfully.)

Foxtrot is difficult because there’s a lot of balancing. You’ve got to drag and hold the movement. Competitively, the slower dances are more difficult because it gives the judges plenty of time to spot mistakes. We use the rumba, one of the Latin dances, to train technique because a lot of technique is required.

Which dance do you think burns the most calories?

Zumba is probably the fastest way to burn off weight. There’s a lot of jumping and hopping there. You also lose weight through ballroom and Latin, but it takes a longer time. Dancing helps to tone your figure. You get to train your core and the muscles on your legs will get shaped.

Any other health benefits of dancing?

Dancing improves blood circulation. It keeps you feeling youthful and fit. It’s also good for memory as you need to remember your routines/choreography. That’s why more and more seniors are taking up dancing – to keep them alert and their minds sharp. It’s also good because it’s a social activity. You’ll have so much fun learning with a group of friends. After dancing, friends usually go out and have a meal together.

Dancing also greatly helps your posture. These days, more and more young people have bad backs and poor posture due to increasing time spent on the computer. I correct them when they dance. If bad posture continues as you get older, you might be more prone to getting a slipped disc and other kinds of back problems.

Dance is also good for your spine. My friend’s niece had scoliosis. When her doctor was informed that she did ballroom dance, the doctor said that it was very good for scoliosis and that she should carry on. She had to stop many other types of strenuous exercises, but was encouraged to continue dancing. Ballroom dancing changes your posture by stretching your body to the right and to the left while trying to keep your spine straight.

How long would it take for a beginner to master a dance?

It normally takes eight lessons at the beginner level, but it depends on the group. Sometimes, slower learners might take up to 10 lessons. If the group is very quick, it could take only six lessons to learn a dance. Beginners almost always feel lost during the first four lessons. They are very likely to give up prematurely at this point. But if they persevere, by the fifth or sixth lesson, they will start to feel more comfortable.

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Going Green, Baby! (Part 2)

April 29, 2022 Return

Words Lim Teck Choon

Edna Loh

Accredited Practising Dietitian (Aus)

Unicare Pharmacy (Petaling Jaya)

In Part 1, dietitian Edna Loh shared some nutritional considerations for vegetarians and vegans, focusing on protein, iron and vitamin B12. This time, she continues the discussion by shining the spotlight on vitamin D, calcium, iodine and zinc. Whether you are considering or already practising the vegetarian or vegan diet, read on to find out how you can meet your daily nutritional needs while staying true to yourself.

Vitamin D

Vitamin D has been demonstrated through research to support calcium in the development of strong bones. It also plays a role in regulating our immune system as well as the life cycle of the cells in our body. Also, vitamin D deficiency has been linked to many health conditions, including breast cancer, colon cancer, prostate cancer and heart disease.

Therefore, it is quite worrying when Edna Loh shares that, based on studies in Asia, it is found that we Asians are generally not getting enough of this vitamin. This is the case for vegetarians as well as non-vegetarians.

Good Sources of Vitamin D

Do you know that some researchers consider vitamin D the “accidental vitamin”? This is because “vitamin” these days is defined as an essential nutrient obtained via diet, and yet, according to Edna Loh, there are very few types of foods that contain vitamin D naturally.

Sunlight. The best “source” of vitamin D remains sunlight – our skin produces the vitamin while exposed to sunlight. Not all sunlight is equal, though: exposure to the afternoon sun will yield optimal vitamin D production compared to other times of the day.

Supplements. Edna Loh shares that vitamin D supplements are typically available in two forms: vitamin D₂ or vitamin D₃. To date, there is no scientific evidence to suggest which one is more effective, but it has been found that vitamin D₂ is less potent when taken at high doses.

Diet. This can be a tricky issue, as explained below.

The Tricky Issue

Studies have found that vitamin D from animal-based foods appears to be approximately five times more potent than other forms of vitamin D. The addition of meat (beef, pork, chicken, turkey) and eggs can increase the estimated levels of vitamin D in one’s diet by as much as two to 18 times!

For vegetarians who still include eggs and dairy products in their diet, they can still obtain their vitamin D via those foods. However, those who exclude those foods have more limited options to choose from: soy milk products and orange juice, for example.

Useful Tips for Those Who Do Not Eat Meat, Eggs and Dairy Products

Include fortified soy milk products and fortified orange juice into one’s daily diet.
Some mushrooms provide vitamin D2 in variable amounts. UV-treated mushrooms, especially, have enhanced vitamin D content.
Some researchers recommend exposing the face, arms, legs or back (without using sunscreen) to sunlight between 10 am to 3 pm, at least two times a week.
One can also consider using commercial tanning beds that emit 2%–6% UVB radiation.

Calcium

If we are going to list down every important role that calcium plays when it comes to our health and body functions, this article will need a few dozen more pages! Its most notable role is in the building and maintenance of healthy bones and teeth – 99% of our bones and teeth are made up of this mineral. Additionally, calcium deficiency has been linked to increased risk of bone problems (fractures, osteoporosis) as well as diabetes.

Good Sources of Calcium

Dairy products and eggs are rich sources of calcium. And therein lies the tricky issue: vegetarians who do not eat these foods as well as vegans will have to look for alternative ways to obtain this mineral.

The Tricky Issue

Edna Loh mentions that an Oxford study found that bone fracture rates are much higher in vegans as compared to omnivores and lacto-ovo-vegetarians. This is due to a significant reduction of readily available calcium from their diet because of the omission of milk and milk products.

Useful Tips for Those Who Do Not Eat Meat, Eggs and Dairy Products

Do eat these. Here are some vegan-friendly sources of calcium as per Edna’s recommendation:

Calcium-fortified soy milk. One cup meets 30% of the daily value (DV).
Firm tofu. Half a cup meets 25% DV.
Soft tofu. Half a cup meets 14% DV.
Calcium-fortified breakfast cereal. 1 cup can meet 10-100% DV depending on the brand. Check the nutritional information panel on the cereal box to be sure.
Turnip greens (lobak hijau). Half a cup meets 10% DV.

Try to limit or avoid these. Edna Loh advises limiting the intake of the following as they can either reduce the absorption rate of calcium by our digestive system or increase the rate of calcium excretion.

Foods with high sodium (salt) content.
Caffeine. One shot or 200 mg of caffeine can cause the loss of two to three milligrams of calcium. One cup of coffee a day is fine, but the calcium loss can add up if we drink excessive amounts of caffeine-containing beverages!
Alcohol.
Foods and drinks with high phosphorus content, such as carbonated soft drinks.

Iodine

The mineral iodine plays an important role in the control of our body’s metabolism. More specifically, it is an important “ingredient” in the production of thyroid hormones. Given the role these hormones play in bone and brain development, it is important for infants and pregnant women to get enough of this mineral from their diets.

Good Sources of Iodine

Seafood such as cod, shrimp, etc are rich sources of iodine, which of course is not an option for those who choose to omit these foods from their daily meals. There are also plant sources such as potatoes, bananas, prunes, corn and green beans, but their iodine content is generally lower than foods of animal origin. See the tricky issue below.

The Tricky Issue

According to Edna Loh, the iodine content in soil is generally low, hence plants typically contain far less iodine than foods from animal sources. This is a problem because a study found that about 25% of its vegetarian participants and 80% of the vegan participants suffer from iodine deficiency. The investigators suspected that the omission of fish and seafoods from these participants’ diet can be a reason for this.

Iodine deficiency can lead to impaired thyroid function, which in turn can result in problems such as goitre, weight gain, fatigue and even depression. Among children, such a deficiency may lead to stunted physical as well as mental growth.

Useful Tips for Those Who Do Not Eat Seafood

Coastal vegetables such as seaweeds may contain more iodine than other types of vegetables, and hence can be considered. However, seaweeds should not be the main source of iodine because they may sometimes contain too much iodine, or they may even be contaminated.
Another option is iodized salt. A ¼ teaspoon can meet about 45% of the DV for iodine. However, iodized salt also contains sodium, so treat it like any other salt – as per the recommendation by the Malaysian Dietary Guidelines, limit salt intake to 5g or one teaspoonful a day.
Pregnant vegans should consult their doctor to find out whether iodine supplements can be beneficial for both mother and baby.

Zinc

Among its many functions, zinc plays a significant role in maintaining our immune system, ensuring proper cell growth and supporting wound healing. Thus, zinc deficiency can leave us vulnerable to infections.

Good Sources of Zinc

Beans, legumes, nuts, seeds and whole grains are all plant-based sources of zinc. Given that these foods are staples of both vegetarian and vegan diets, normally there will be zinc present in the diet. Whether the amount of zinc is enough… well, that is the tricky issue.

The Tricky Issue

Edna Loh reveals that phytates – a naturally occurring compound found in plant foods, including whole-grains, legumes and other plant sources of zinc – can bind to zinc and reduce the ability of the digestive system to absorb that mineral. As a result, vegetarians and vegans typically need about 50% more zinc from their diet, compared to non-vegetarians, to meet their recommended daily intake.

Useful Tips for Vegans and Vegetarians to Boost Zinc Intake

Soak beans, grains and seeds in water for a few hours before cooking. After that, let them sit until sprouts form. This will help increase the amount of zinc present in forms that can be more easily absorbed by the body.
Choose leavened grain products (bread, for example) over unleavened ones (such as crackers). Edna explains that the leavening process will partially break down the phytates present in the grains and increase the amount of zinc that can subsequently be more easily absorbed by the digestive system.

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Doctor on the Run

April 29, 2022 Return

Written by Tee I-Wei

Interview by Mok Shi-Lynn

Dr Au Yong Pui San

Sports Medicine Physician

Triathlete, Powerlifter

Marathons, duathlons and triathlons are just a few of the many ‘tons’ in 36-year-old Dr Au Yong Pui San’s life. The other tons come from the incredible weights she handles when powerlifting. It comes as no surprise then, that she is a sports medicine physician. Her work encompasses sporting injuries, post operative rehabilitation, return-to-sports rehabilitation, exercise prescription as well as fitness assessment. As we chatted with her over her profession and her passion for endurance sports, it became obvious that this was one physician that practices whatever she preaches – and yes, she really does lift, bro.

How did you get started?

It was back in 2008, when I had just finished my housemanship. I gained a lot of weight during that time, so it pushed me into exercising. I started with casual running until an uncle at the park asked me what my running goal was and hinted at a full marathon. I didn’t even know what a full marathon was back then. So I tried to do at least 10km. In two months, I could run 10km. I ran my first 10km race (Ipoh International), and it wasn’t that tough! I got into the hype and kept looking for more races to run. The second race soon came along (King of The Road), and, amid my Dad’s concern – I did it alone. I ran and fell in love with it! When I decided that I could not run any faster, I went longer. I went from a half marathon to a full marathon, all the way to double the normal marathon distance. After doubling the marathon distance, I took up cycling too – which led me to my first triathlon. After that, I did my first Olympic distance, then 100km, then the ultra marathon. After the ultra marathon, I decided that it was enough for me in terms of long distance as it was so stressful and painful! I kept it to a marathon distance after that.

If it is painful and uncomfortable, why do you still do it?

It signifies to me how life is – not everything in life is going to be easy. You need to feel how uncomfortable life can be physically to know what comfort really means. We live in a time where everything is comfortable – air-conditioning to stop sweating, parking close to the entrance to avoid a humid walk through the car park. You won’t know just what you are capable of. We are capable of so much more. So I think I need a reminder that I can do a lot, and endurance sports is one way to keep reminding myself of that.

How often do you train and what’s your training regimen like?

I train six days a week. On Mondays during my lunch break, I do deadlifts for an hour. When I head home in the evening, I have a cycling session on the trainer. Tuesdays are for upper body strength training, evenings, I’ll either cycle or run on the trainer. Wednesdays are my squat days and a day off from cardio. Thursdays are my ‘add-on or accessories’ strength training day, where I work on upper body, core, balance and specific areas. Then another cycling session in the evening. Fridays are my off days. Saturdays are long ride days while Sundays are long run days. I have a “deload” every three to four weeks where I wind down training for about a week, then I restart. This helps to give my body a rest from the load I am constantly putting it under, before I hit hard again in the new week.

Are you disciplined in other areas too – rest, diet and stress management?

I am very particular about sleep, making sure I get my minimum 8–9 hours. I sleep at 9.30pm because I’m usually so tired by then! I’m up again the next morning around 5.30am. In terms of dieting, I don’t particularly limit myself to just healthy food as I believe that kills a lot of the joy. Everything should be in moderation, and I try to eat as sensibly as I can: load up on carbohydrates for squat days, more protein for cardio days.

Do you ever worry about over-exercising?

You need to be in tune with your body – do you feel aches and pains or niggling discomforts? After a certain age, niggling pains can become chronic issues. My advice to recreational athletes is to do cross training, which means you do similar activities, but not the same. For example, if you are a runner, try swimming, cycling or even yoga. Do things that are different so it does not add load to the same joints you use for your primary sport; plus, you also get to strengthen the other parts of your body. And for those who think that all this muscle use causes degeneration – well, think of it this way: if you do not use your muscles and store them away like a newly bought pair of shoes that is never worn, it will fall apart when you take it out a few years later!

What are some of the highlights or memorable moments of your sporting adventures?

It would be the time when I fell from my bike and broke my finger. It’s memorable because I never got to experience this whole injury process as a patient, because I am always the doctor. It was exciting – waiting for the ambulance, waiting for the X-ray, going back to work with my cast on, and even learning to write with my left hand. Being a right-handed person, I found out that I could learn to write and do a lot with my left hand, so that was a good experience.

What are your future goals or targets?

I am currently doing 85kg for my deadlifts and 65kg for squats, but I would love to lift double my body weight in my deadlifts and squats. It is a bit lofty but I am hoping to do it soon. I’m doing a lot of reading, watching the professionals and analyzing the biomechanics and positioning.

Why do you think that you, as a healthcare professional, should be fit?

How you look is your best advertisement. You want the patient to trust the advice that you are giving, and I am a firm believer in practicing what you preach. If I tell my patient that she has to walk for half an hour, three times a week, and she asks me “Doctor, do you do all this yourself?”, I have to be able to say “Yes, I do it six times a week.”

Any tips on how a couch potato can start an exercise regimen?

Start with short durations, but do it as frequently as you can. Habit formation is the most important part of exercise. If you can do the same exercise daily, even just 10 minutes, for three weeks, it becomes a habit, much like brushing your teeth. Once the habit is formed, you make the durations longer. And find activities that really interest you – find your passion. If you like to dance, go for Zumba. If you like to fight, go for muay thai. If you like something more rugged, go for trail hiking. The more you like something, the more frequently you will do it. And most importantly – do not get injured! One injury can set you back many months. Prevention is better than cure.

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Meet the Sporty Surgeons

April 29, 2022 Return

Words Hannah May-Lee Wong

Doctors may talk the talk, but how many of them walk the walk (or run the run, for that matter)? When we first encountered Dr Lau Choon Ping for an article on scoliosis, admittedly, we noticed that he is super fit! Scrolling through his Facebook, we saw an array of action shots taken from the various marathons he participated in. When we said we wanted to interview him about his sporting activities, the orthopaedic surgeon immediately told us (and with great enthusiasm) that he exercises with a close-knit group of friends, all of whom are doctors as well.

Upon hearing this, we just had to meet this group for ourselves.

The friendly doctors were more than happy to talk to us about their journey towards fitness. The cheery group of friends consists of Dr Siva Kumar Ariaretnam, Dr Chooi Yue Seng, Dr Badrulhisham Bahadzor, Dr Robert Penafort and Dr Lau Choon Ping.

With mutual support and encouragement, they have all progressed far and achieved much in the realm of fitness and endurance sports. Just last year, Dr Lau reached the pinnacle of triathlons – he completed the notoriously difficult Ironman Triathlon. The others in the group have also racked up a long list of successfully completed endurance events such as full marathons, aquathlons (swim and run), duathlons (run, cycle, run) and triathlons (swim, cycle, run).

And here’s the catch: all of them started this journey only around three years ago.

Their collective message is clear and simple: exercise is good for you, everybody should do it and it’s never too late to start.

In this HealthToday exclusive, the doctors share with us about their respective fitness experiences, training routines, motivations and plans for the future.

Dr Lau Choon Ping

Consultant Spine Surgeon

Sports Profile: Triathlete (Running, swimming, cycling)

Age: 48

How did the group meet?

Siva, Chooi and I are orthopaedic surgeons. We trained together in the orthopaedic department of the same university hospital, so we have known each other for a long time – 18 years! Robert was our lecturer. Badrul was introduced to the group when he was part of our relay run team in an event in Putrajaya in 2017.

How did you get the group into marathons?

Most of us were already doing some form of exercise. Robert, Chooi and I played badminton weekly while Siva was cycling all around Penang. I started running back in 2014 after a charity run someone asked me to join. The run was only 10km, but when I completed it, I was surprised to discover that I can run!

At the badminton sessions I was still participating in, all I could talk about was running. And after some pestering, I finally got my friends to run with me. Note that the group hasn’t been doing this very long… only a few years. But it’s possible. You just need to start and be persistent. They went from starting to run to doing a full marathon within a year.

What motivates you to keep at it?

Anyone who exercises regularly would know that exercise makes you feel good. I find that when I stop exercising for a week or two, the body gets so weak and tired.

What do you love about running marathons?

Most people who do endurance sports would agree that after a certain point, the body reaches that neutral zone where we are not struggling with our breathing. We really enjoy that period when we’re quite comfortable just carrying on. Sometimes, we don’t even realize the time or the distance. Only after we’ve finished, we realize how much we’ve done.

I also feel immense satisfaction when I can achieve some of my targets. I always like to challenge myself a little beyond my comfort zone, and when I succeed I feel very happy.

Tell us about your most memorable sports event.

For me, it was definitely the Ironman last year. It was an event of extreme long-distance – the whole thing took about 13 hours or more. I went through a range of emotions: excitement from completing the swim, to feeling pain, to questioning myself as to what I had gotten myself into.

The Ironman Triathlon comprises of 3.8km swimming, 180km cycling and 42km running. In the early parts of the event, I told myself, “I’m performing quite well, maybe I can complete this in a better timing.” I completed my cycling stretch and started running again, but during that 42km run, at about 10km in I started feeling problems – my legs began hurting. At that time my target started dropping: instead of finishing in good time, I aimed to finish in a reasonable time. Then another 10km in, from a reasonable time, my goal dropped to just being able to finish at all.

The last 10km was a real struggle because we needed to pass the finishing point three times. It seemed like every time I was there, I had one more round to go. At the last round, when I finally reached the finishing line, I remember being so excited that I made it. To top it all off, my overall timing was quite good.

Dr Robert Penafort

Consultant Orthopaedic and Trauma Surgeon

Sports Profile: Marathon Runner

Age: 56

How did you get started with marathons?

When you think of the word “marathon”, normal people just cannot imagine how someone can run for so long. I had this exact same perception, right until I was 54 years old. I started by running 2km around my house. Then the distance increased until finally, Chooi and I signed up for our first event – a 10km run in 2015. We had never run 10km before. The most we trained was 5km or 6km. We joined the PJ Half Marathon, and that’s when what we thought impossible became possible. It was our beginning.

Any tips on how to push yourself?

Some people are self-motivated – they can wake up early every morning and do it alone; but I’m someone who needs a partner. Since I always need at least another person to train with me, I get a few friends who are willing to exercise together.

Siva is the one who always coaxes us into doing the longer distances. For example, when we’ve done 15km, he says, “Ok, guys, let’s go for 21km!” He even ‘conned’ us into doing a 22.5km run when we thought it was supposed to be 21km. We were cursing him for weeks, right until the race was over. We were exhilarated because we finished it. I think that’s how we, as a group, carry each other forward.

When you participate in an event where there are thousands of people, the energy is so high. You will find yourself flying at a pace that you could never do during your training. The next thing you know, the event is over, and the exhilaration is indescribable. This will push you to the next level and the next.

The trick is to train in small doses and increase the distance every week. Do things at your own pace, but make sure you keep on increasing. Don’t get stuck at 5km and run that same distance every week. You’ve got to do little bit more and join events to motivate yourself.

What’s your training or exercise routine like?

On a regular week when there are no events, I probably spend three times a week exercising. If there is an event, I would go four times a week. Once a week, I do hill training which means 8km or 10km on a hill. Another day of the week, I’ll go to the gym. During the weekend, I do a longer distance – maybe 15km or 18km. Sometimes, I would even do a 30km run when preparing for a full marathon. If I miss these exercise sessions, whether it’s because I am overseas or have other commitments, I really feel like something is missing in my life.

What motivates you to keep exercising?

Keeping fit motivates me. Exercise allows oneself to feel much better, healthier and that’s what keeps me going.

Also, I often get patients who are overweight and they are having problems with their backs and knees. I have to tell them to eat healthy and exercise, but it’s much better when I am a living example.

Dr Chooi Yue Seng

Consultant Orthopaedic Surgeon

Sports Profile: Triathlete (Running, swimming, cycling)

Age: 48

How did you get started?

For me, this has all been part of a journey towards self-discovery. When I was younger, I never had the time to do these sorts of things. Studying medicine, I had to sacrifice and study, spend years and years in university, head buried in books. At this stage of my life, I realized that work-wise, I am where I want to be, so it’s time to explore new things.

As Robert mentioned, my debut event was a 10km run at the PJ Half Marathon back in 2015. During that first run, my body was in Pain City and my mind was screaming at me to stop. But as we recovered at the finish line, we eventually found ourselves planning our next running event. The great satisfaction of finishing the marathon had morphed into a strong sense of accomplishment and pride. This would prove to be a recurring theme in all our runs.

What keeps you motivated?

When you join all these activities, you’ll get into contact with different groups of people. For me, I’ve been introduced to the swimming people, the biking community, the running community and the tri-community. They’re all very interesting people from all sorts of different backgrounds. It’s a form of networking that is also a healthy distraction from work.

What is your training schedule like?

It depends on the goal. I have a tri-coach who discusses my goals with me. I just want to better my time and finish events well, and that translates into the amount of training I must do.

I used to train twice a day, but it was more than my body could handle so now I train once a day.

How do you find the time?

You’d be surprised. If you document the things you do in a day, you’ll realize that you waste a lot of time unnecessarily. If you patch all that time together, you can make one hour, and one hour is all you need every day to get that quality training.

What are your future goals?

Of all the three sports I do, I am quite decent in my swimming. I like swimming and, being a low impact sport, it’s something you can carry on until old age.

Initially, I had plans to retire on a cruise ship and be a medical officer on board. See, I have pretty much planned out my retirement! Seriously though, a few weeks ago, Badrul and I signed up for a lifesaving course. With what happened to the boys stuck in the cave in Thailand, I found that search and rescue is a noble thing to do. Since I have a medical background, my aim eventually is to extend into lifesaving. I am also quite interested in learning how to scuba dive.

Dr Badrulhisham Bahadzor

Consultant Urologist

Sports Profile: Triathlete (Running, swimming and cycling)

Age: 45

How did you get into triathlons?

When I first started, I just wanted to look good. I was getting a bit overweight at the time, so I wanted to lose weight and build muscle. I started going to the gym, and then I became fit. After that, I thought I should take up something, so I started running.

When I first started, I could only run one kilometre and it was so painful. I kept at it and was determined to join an event. My first one was in 2016, which I finished in good time. I joined more and more events until, after a year, I considered taking up other things. I didn’t know how to swim, so I thought maybe that’s the thing I should try!

It wasn’t easy. I searched for a coach and took up private lessons. It took me one whole year to learn how to swim and I felt like giving up so many times.

Eventually, I participated in an aquathlon in Putrajaya at the end of 2017, which marked my first time swimming in an open water environment. The event was 750m of swimming and 5km of running. At the end of it, it was another milestone achieved.

I continued swimming and running, and I have since joined Oceanman and other events. Then, seeing Lau complete the Ironman last year, I wanted to give it a go. So I got a bike. I did my first triathlon early this year and I hope to participate in Ironman by the end of the year.

How do you keep motivated?

I always try to set objectives and for me, events are my objectives. If I have an event every month or two months, I’ll always be trying to work towards achieving good results for that event.

Tell us about your most memorable event.

Coming from a person with no swimming background, to be able to swim in the ocean is the best thing that has happened to me in a long time. Completing the 2km swimathon in Port Dickson was probably my most memorable event.

I’m 46 this year and I started learning how to swim at 45. Previously, I couldn’t even float. For those who are learning to swim later in life, you will go through many hurdles. You will want to quit, and I went through that phase many times. After six months, I still couldn’t do it and I thought I was just not born to swim. But my coach told me to just keep persisting. One day, it was like a light bulb suddenly went on and I began swimming.

What are your future goals?

I am also interested in lifesaving. I once saw a little boy drown in a pool. He was five years old. I tried resuscitating him, but he died. This was a first-person experience that made me want to learn to swim even more and also learn lifesaving. Eventually, I hope I can teach kids how to swim. I think it is a very important life skill to have from early on.

Dr Siva Kumar Ariaretnam

Consultant Orthopaedic Surgeon

Sports Profile: Duathlete (Running and cycling)

Age: 46

What motivates you?

I’d have to say that my friends in the group motivate me. If not for them, I would never have started running marathons. When we have to get up at 5am on a Sunday, the thought of hanging out with the bunch, getting breakfast, cracking jokes with one another… that’s a very big driving force. That’s the good thing about a group.

What do you love about endurance sports?

You know, in the beginning, I thought I needed music to run. I borrowed headphones and bought Bluetooth earphones, but now I don’t use them. I don’t need to listen to anything and I don’t need music to distract me from the run. The run itself is like a drug, and when I tell people this, they think I’m crazy. There are days when I get up at 4.30am to run 30km alone and it’s not something people normally do. But to me, it really is a form of relaxation. The exercise and the good feeling I get when running is enough motivation for me. And it really helps to clear my mind.

Sometimes, when climbing a mountain in the middle of the afternoon on my bike, I’ll be struggling and sweating a lot. But when I complete my objective, I’m always in awe of what I’ve accomplished. I also have issues with cramps… I would reach a point where I am cramped out and I can’t run anymore. I’d be lying on the road before getting back up and walking home. But still, I would do it again. It would never set me back. I’ve got to find out why it happened and overcome it. I’ll ask myself if it could be caused by nutrition, lack of fluids or training. That’s what consumes my thoughts every day, and it’s uplifting. When I was cycling in Penang, my friends and I would either talk about our previous ride or the next event. I was never alone in this; there was so much to think about and look forward to and I feel very fulfilled.

Please give us some tips about avoiding injuries.

Injuries can happen when you are not used to exercising and you overdo it when you start, such as by running long distances every day. Your tendons, ligaments and bones are not accustomed to the stress and it needs time to adapt to the loads you’re bringing. It’s important to start small: start with walking, increase the duration, increase your speed, then throw in a few runs so it becomes a walk-run and eventually upgrade yourself to running when you are ready.

In running literature, there’s this 10 percent rule: every week you do 10 percent more than the last week. If you go beyond the recommended, for example 20 percent, your chances of injuries are five times higher. Even for us, sometimes when we have a free week, we’re tempted to overdo ourselves. But we still need to abide by these rules and increase the running doses slowly.

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