June 13

 

Exercise is a panacea.  However, it appears to me that some parents are not aware of these important benefits for children:

Improve Intelligence (cognition or thinking problem solving ability)

Improve concentration/attention span

Improve mental stability

Enhance happiness  

Enhance sleep

 

Source: https://www.cdc.gov/physical-activity-basics/health-benefits/children.html 

WHO (World Health Organization) therefore has a recommendation for exercise for children age between 6 and 15:

  At least an average of 60 minutes per day of moderate- to vigorous-intensity, mostly aerobic, physical activity, across the week. 

Vigorous-intensity aerobic activities, as well as those that strengthen muscle and bone, should be incorporated at least 3 days a week.

Source: https://www.who.int/publications/i/item/9789241599979 

 

Sleep, an active rejuvenator

 Sleep is one of normal body processes, similar to pooh.  It is natural for us to pooh, so, it is also for us to sleep.  If you pooh poorly, most likely, there are some activities in your life that is not quite the best, the same goes for sleep.  This is true, at least for great majority of the people.

Worry/stress is a sleep disturber; and the process of ensuring adequate sleep might become a cause for worry, esp if there is a tendency to be obsessed about things.  Tech nowadays provides us another platform of worries, ie not getting the "right amount" of sleep, or the "right ratio of REM/Non REM" sleep, "times waking up".   It sure works like KPI in the manufacturing plant, where the boss wants us to reach the "target" and beyond. 

So, the 1st step, fix your stress over watching/perfecting these sleep "KPIs". Handling other stresses (finance, relationship, work, trauma, loss/grief) of life may not be as easy. So, if need be, get help (from Counselor, or professional). 

Next, work on the steps of a physiological norm/natural life; physical movements, outdoor.  Fixing our body clock so that it really works like a well oiled clock.  Do all activities to establish that, wake up the same time, go to bed the same time, eat roughly the same time, exercise in the morning, take a cold shower in the morning, eat breakfast.  

Below are tips to help your circadian rhythm AKA body clock setting:

Get outside for at least 60 minutes daily, including 10 minutes before work or school. 

Keep indoor lighting as bright as possible and window shades fully open during the day. 

Keep the lights dim/warm-tinted for 1-2 hours before bed. If an individual is dozing before bedtime, reduce this interval to 30 minutes before bedtime.

https://youtu.be/P8QeS82gbMo?si=1i71en8ZlAYTySrr (Check this YouTube out) 

I learnt from my Uro colleague that pee x2/night is normal; at times, I pee - ed thrice, and I am not upset nor worried about it.  

Yes, sleep is a rejuvenator, I try my best, to find the correct info/knowledge, and adjust my lifestyle, to achieve it. I measure it by 

1 how much energy I have on the day, and if I feel I don't have a restorative enough sleep the previous night, I try to identify the factor, and learn from it. 

2 test my memorization of passages of scripture, making it a game rather than a chore.  

Preventing Osteoporosis

 June 1, 2025

Oh, I am late this time. I have not gotten back into my habit yet, to write weekly, due to the break of 6 months+.  Habit indeed is a 2-edged sword, a powerful tool either for improvement, or  worsening.  Believe me, it is probably more powerful than addiction.

About Bone Health

A summary of how to build bone

Nutrition plays a critical role in building and maintaining strong bones. Adequate calcium and vitamin D intake are essential. Calcium is the primary mineral in bones, and vitamin D helps the body absorb it effectively. 

Vitamin D, often called the “sunshine vitamin,” can be synthesized in the skin through sunlight exposure.That is the free source.  In my work, I found that close to 90% of my clients who test for their blood Vit D, do not meet the reference range.  I recommend daily supplement of Vit D 2000 iu.

Physical activity AKA exercise (for most of us who are likely to be involved in non manual work/labour)is an important part of building strong bone, and slowing down bone loss. It is important for younger ones to be active to help reach his/her maximal potential bone strength by their 30s.

Read the article by going to the link below for full write up on this topic by my respectable senior colleagues and superiors, Dr Zeno and Dr Peter.

https://adventistreview.org/lifestyles/well-being/strong-bones/