Improving Health and Wellness


Both my husband and I are working parents.  Our children go to tuition centre every day after school, so whenever they reached home and after they took their baths, the first thing they do is grab some cookies or junk foods.  My 10 years old daughter is a picky eater, she normally just eat soup with rice while my teenage son loves everything.  We often eat outside due to our busy schedule and sometimes get the fast food delivery to our home.

The only time we can spend time is on Saturday but sometimes there are activities in their school and other functions we need to attend.  With their busy schedule, I allow them play with computer and smart phone but only on Friday night and they will hand it back to me on Sunday.




We cannot control all circumstances of our lives, we accept what beyond our control but we have to act on what can be control.  I believe there is still always ways to improve my family health and wellness.  Here is some list that I have plan;

 Time Management

It is not we have no time but we did not make some time for activities but I did not manage our time well.  The first thing on my list is to manage our family time.

Healthier Meal

I already feel guilty for providing my children junk food in the shelf.  I will start planning for a healthier meal diet for my family.  There will be more vegetables, fish and nutrients foods on the menu.  Less taking fast food and will be cooking healthier recipe, such as steam or soup.

Exercise More


According to Dr. Jullian Jessel (Well Being, page. 154) Regular exercise makes the metabolism more active, so calories are burned more quickly even when you are not exercising. It also stimulates the production of natural mind-calming chemicals in the blood.    Most people find that exercise improves their mental powers and gives them more energy, and helps them to solve or put problems into perspective.

We use to walk at the recreational park but with our busy schedule, we have lots excuses not to exercise.  I will make sure my family will have once a week walk in the park or other outdoor activity and will be starting doing yoga and brain gym at least 3 times a week.

More Quality Time, Less Gadget


I admit that I had less quality time with my family especially my children lately, allowing them playing with gadget is making it worse.  I am not against gadget or video games but I will reduce their time and let them explore their hobbies more.  Both my children loves art, there will be ‘art time’ at home, let them express their emotions through art and allowing them to share their thoughts.

Join Volunteering Club

Education is important but as parents, I believe social skills are equally important to instilled good value in children.  Joining volunteering club will not teach them how to share and help others but will give them the sense of happiness.


It is good to reflect on our family health and wellness, as we can check what is wrong and what to be improved.  As for me, regardless of my busy schedule, allowing my children play with gadget and buying fast food frequently already makes me feel quilt.

To improve my family health and wellness, I will manage our time, eat healthier meal, exercise more, spend more quality time, attending music class together at studio one artist and join volunteering club.  Not only my family helps each other but also sharing to others too.



Fahey. T.D, Insel.P.M, Roth. W.T (2005)6th edition. Fit & Well. New York. USA:The McGraw-Hill Companies

Kenyon, J. J., Dr. (1999). Well Being. Alresford, Hants, UK: Godsfield Press.

Zied,E., W.Ruth, (2007). Feed Your Family Right! Hoboken, New Jersey, US. John Eilry & Sons, Inc.

The Lifestyle Habits that Causes Diabetes

Diabetes is a metabolic disorder affecting over 18 million people and is characterized by high blood glucose levels.  Chronic elevation of blood glucose is associated with increased incidence of heart disease, kidney disease, nerve  dysfuncyion, and eye damage.  In fact diabetes is o ne of the leading causes of death in us and increasing.

There are two types of diabetes.  Type I diabetes usually occurs in the young and is due to abnormally low levels of the hormone insulin; it is often called insulin-dependent diabetes.  The cause o this type of diabetes is now thought to be the immune system’s destruction of the cells in the pancreas that produce insulin.

Type II diabetes often occurs in overweight, middle-aged adults due to reduction in the ability of insulin to transport glucose from the blood into cells.  This form of diabetes generally is due to the lack of sensitivity of the cells to the action of insulin.  Although the specific cause of the problem is not known, it is clear that obesity increases the severity of the disease.  Because type II diabetics generally do not have a problem producing insulin, they generally do not require insulin treatment, and referred to as non-insulin-independent diabetes.


Emotional Eating


Are you one of those people who eat when you feel sad, mad, stress and hopeless? Some people have the tendency to eat whatever they like when they are emotional.  Emotional eating is not because of hungry but to just as comfort, the problem is the comfort food as they call it is mostly colourful and sweets foods, such as ice cream, cakes, donuts and everything nice.  Emotional eating will make things bad, as this might cause diabetes type II.

In order to prevent emotional eating, you need to learn to identify your triggers and find ways to feed your feeling.

Midnight Munching


If you’re indulging in nighttime noshing on a regular basis, beware: This eating pattern causes blood sugar spikes and disrupts insulin secretion, a bad pattern if you want to prevent type 2 diabetes, according to research in the British Journal of Nutrition that looked at the effects of eating patterns on night workers. By having three balanced meals every day, you help stifle the urge to indulge at night and provide better control of your blood sugar, says Barb Klingler, RN, BSN, CDE, diabetes educator at the Washington University Diabetes Center at Barnes-Jewish Hospital.

Avoiding Fish


If you love fish burger, you should start thinking to eat real fish that contain rich protein.  Salmon, tuna, mackerel, and sardines are rich in omega-3 fatty acids, which cut risk for heart disease and high blood pressure, keep arteries healthy, and are good for preventing diabetes, too, according to the American Heart Association. Try to get two servings every week.

Skipping Breakfast

Breakfast is the most important meal of the day, and when it comes to diabetes prevention, that’s especially true. Forgoing your morning meal not only tends to backfire, making you ravenous by late morning, but can also create the perfect storm for type 2 diabetes, says Ellen Calogeras, RD, LD, CDE, a diabetes educator with the Cleveland Clinic Diabetes Center. Starving yourself until lunch sets off a chain reaction that disrupts insulin levels and blood sugar control. Learn to take time to eat a simple, balanced meal.


There are two types of diabetes, that is type I and type II.  Lifestyle habits, such as stress, emotional, busy and not being able to exercise lead to diabetes especially type II.  Healthy diet and exercise can help avoiding yourself to be diabetic.

For those who are diabetic, it is important to take medication as prescribed and learn to control sugar in their daily diet.






Causes of Diabetes. National Institute of Diabetes and Digestive and Kidney Diseases. (online) Retrieved on 23 June 2016

Diabetes management: How lifestyle, daily routine affect blood sugar. (online) mayo clinic.

Emotional Eating vs. Mindful Eating. Retrieved from. Helpguide. Org. (Online)

Genetics and Lifestyle Choices Play a Role by Lisa M. Leontis RN, ANP-C and Amy Hess-Fischl MS, RD, LDN, BC-ADM, CDE. (online)Endocrineweb.  Retrieved on 26 June 2016

Study of life style habits on risk of type 2 diabetes by Rajiv Pathak and Ashima Pathak.   (online) Retrieved on 26 June 2016



Why We Need to be Healthy


There are many reasons why we need to stay healthy.  As a working mother and taking part-time studies, I have every reason I need to stay physically and intelligently healthy.  Juggling between family, work and studies can be challenging.  I need to stay healthy to be able to take charge of my family, do my work and studies well.

You need to analyze and understand yourself and learn ways to control and balance the eight dimension wellness (as shown below).


Figure 1 – Eight Dimensions Wellness (Resources : )


Life can be challenging and we can easily be physically and mentally exhausted.   It is important to take care of your physical and intellectual wellness, as we need to be intellectually smart in solving problems and creating opportunities.  When you are physically healthy you are able to perform better in any activities and intellectual health can improve your quality of life by increasing your ability to define and solve problems.  Being healthy gives you the privilege to enjoy life fully.


With the work load and stress in the office, we easily get physically and mentally exhausted.  In order to get you re-energize your physical and intellectual health, you need to pause, stop and analyse yourself.   Starting with your body, as healthy body gives healthier mind.  There are many ways to improve our physical and intellectual health and wellness, such as;



Improving physical health, you will automatically experience greater mental and emotional well-being.  Exercise not only strengthens your heart and lungs, for example, it also releases endorphins, powerful chemicals that lift your mood and provide added energy.



Good diet will support your brain, improve your mental health, gives you energy and help you look better.  Take healthy, nutrients food and avoid fast food.


Stress refers to two different things; situations that trigger physical and emotional reactions and the reactions themselves.  (Fahey.T.D, 2005).  Learn to manage your emotions.  Be emotionally intelligent in managing stress and balance your mood.


You can learn by using your sensory input, for example, do some art, play with colors while listening to soothing or uplifting music and have the scent you love such as coffee aroma or lavendar to light up your mood.






It is important to have enough rest and sleep as this will help both physical and intellectual wellness.  Sleep serves to re-energize the body’s cells, clear waste from the brain, and support learning and memory. It even plays vital roles in regulating mood, appetite and libido. (


Learning can improve your intellectual wellness.  Continuous learning can challenge and improve your mental well-being in many ways.


Being physical and intellectual healthy will help you to enjoy better quality of life.  Exercise, having enough rest and sleep, taking good diet, learning to manage stress and continuous learning will help improve your physical and intellectual health.







 – end-



Powers.S.K, Dodd.S.L.,Noland. V.J (2006, 4th Edition) Total Fitness and Wellness. San Francisco. USA. Pearson Education Inc.

Fahey. T.D, Insel.P.M, Roth. W.T (2005)6th edition. Fit & Well. New York. USA:The McGraw-Hill Companies

M J Kreitzer, A Georgiou. (n.p.). University of Minnesota. Retrieved 27 July, 2016, from

(September 1,2015). What Happens in the Brain During Sleep?.(Online) retrieved from Scientific America.

  1. Melinda, S. Robert, Robinson. L & S.Jeanne. (June 2016). Improving Mental and Emotional Health (online) retrieve from. HelpGuide.Org


Occupational Wellness


Occupation wellness is the dimensions that recognize your personal satisfaction and enrichment through work.  A person who is doing is a person is doing exactly what they want to do in life and is comfortable and content with their personal and financial situation and future plans has a very healthy state of occupational wellness.

It is the ability to achieve a balance between work and leisure in a way that promotes health, a sense of personal satisfaction and is (for most people) financially rewarding. Our attitude and ability to effectively deal with work, school, and career goals greatly affect wellness, performance, interactions with others and overall success.


For employer, there are many ways that you can support work-life balance in your workplace even with a limited budget.  Start by finding out from your employees what wellness program options would support their work-life balance. Then back up your wellness program with policies, encourage employees to make use of your workplace wellness options and affirm that tapping into these options will not negatively affect their employment with you.

As employee, you can also enhance occupational wellness at workplace, with the existence policies in your management or creating your own list in making your workplace an enjoying place to work at. Here are few strategies you can do to enhance occupational wellness at the workplace;

Flexible Work Arrangements


Flexible work arrangement benefited both employee and the organization.  It gives their staff to choose on which time suits their staff, for example, a time option 7.30a to 4.30pm or 8.30am to 5.30pm.  As employee, you can choose which time suits your well.  Some organizations, such as non-profit organizations let their staff works from home and only have discussion twice a month

Learn and Grow


Most organizations offer on-site seminars and workshops on topics such as stress, healthy living, communication styles, etc. and encourage their employees to further studies.  Take this opportunity to learn and grow.  The more you learn the more valuable you are to the organization and more opportunity open for you.

Be Friendly and Understanding


You are spending 8 hours a day, exactly 40 hours in a week.  A good relationship with colleague and management will helps you enjoy your days at work without being stressful.  Being friendly and understand each individual at your workplace helps in performing your work better, and furthermore your colleagues are your second family.  You can share problem that is related to your work and share ideas on what can produce productivity at work.  Talking about other colleague or management should be avoided, as this can gives a negative impact for you and your performance.  Don’t compare yourself with other staff but learn to be a good teamwork.

Take a Break

Anyone can easily get stress with work but you should learn to take things easy.


If you feel stress, take a break and have a walk.  It is advisable to take a break from work, for example, take leave and bring your family for a vacation or just have a family walk on the beach.  This will helps you to re-charge.

 Love your Job


Sometimes we can’t get what exactly what we want, you can still work on your dream job but meanwhile you have to love your job.  Learn to appreciate what you have, enjoy and love your job.

There is abundance of challenges and obstacles in trying to achieve and maintain a healthy state of occupational and other dimensions of wellness. It can be hard to feel comfortable and secure in a workplace that is impacted by the state of this difficult economy.  There will always challenges in the workplace, disagreement with customers, colleagues and bosses but you need to learn to stay focus.

Staying focused on achieving a proper balance with your career, health, relationship, family and personal satisfaction as proper balance will help you produce and project your best performance.  Reprogram your mind and your body to bring out the best in you. Don’t be afraid to change and make small improvements in all areas of your life.




Dr. Jeffrey Brown (October 1, 2014) Eight ways to promote wellness in your workplace. (Online) Financial Post (

Occupational Wellness (online) Life Live Well.

Workplaces That Work. (Online) HRCouncil.

Wellness Resource Centre. (Online) University of Mary Washington.






Obesity is a condition where a person has accumulated so much body fat that it might have a negative effect on their health. If a person’s bodyweight is at least 20% higher than it should be, he or she is considered obese. If your Body Mass Index (BMI) is between 25 and 29.9 you are considered overweight.

Figure 1 – BMI (Resources



Findings from the 2015 National Health and Morbidity Survey (NHMS), placed Putrajaya as the city with the highest percentage of overweigh, obese and abdominally obese people in Malaysia.  Even more startling, the NHMS said government and semi-government employees took the cake as those struggling most with obesity with 40.3% rate. (The Star Online 2016, April 2)


If you took nasi lemak, roti canai, tea tarik for breakfast every day, and don’t do any physical activities, you should start thinking to consume less of this high calories foods.  You may need to change your eating habits.  There is nothing wrong with taking nasi lemak, roti canai and tea tarik for breakfast, but you should alternate your breakfast with fibrous food.


Genetic factors play an important role in a person’s metabolism which can either make weight loss easier or more difficult. A person’s environment has a high impact on his/her dietary habits. For example, if you grow up in a family that regularly indulges in unhealthy food like fast food or junk food, there is a higher chance that you will become overweight.  You can overcome this by motivate yourself to choose healthy living style.



Stop being a ‘couch potato’, I know how interesting it is to watch television while munching your junk food.  The more interesting the show become, the more food you put into your mouth and with no exercise you will gain more weight in no time. You can overcome this by start exercising.  Exercise is a great way to burn calories and help you with weight loss. All you need is about 30-45 minutes, 3-4 days a week.


Stress can lead you to eating emotionally.  This is because stress promotes the release of the hormone cortisol which has a strong connection to binge eating and food cravings. There are also studies indicating that cortisol encourages the storage of fat in the abdominal area.

Learn to reduce stress by doing other healthy activity rather than choosing food, you can get in touch with your musicianfriends and gets tips and ideas from them.  There many healthier ways you can focus on.


If you have an amount of weight, you need to check your BMI to find out if you are obese or overweight.  There are many causes and effects of adult obesity.   Food intake, genetic and lack of exercise are common factors.  But there is always ways to overcome this, with eating healthy diet, exercise more and change to healthier life style.

It might not be easy to lose weight but you need to be patient and focus on your goals.  Change is never easy but it is important to motive and challenge you in overcoming obesity.



What is Obesity. MNT (online) Retrieved on 30 June 2016
Centers for Disease Control and Prevention. Adult Obesity Causes & Consequences (online) Retrieved on 30 June 2016
What is Obesity (online) Retrieved on 24 July 2016
Nearly Half Malaysia’s Population Overweight or Obese, Health Minister Says. (2016, February 3). The Malay Retrieved July 24, 2016, from
Mitchell, K. (n.d.). Obesity Fact and How to Overcome It. Retrieved July 24, 2016, from
Teaching Them to Eat Healthily. (2016, June 26). New Strait Times Online. Retrieved July 24, 2016, from
Cheng, N. (2016, April 2). Putrajaya Tops Obese List. The Star Online. Retrieved July 24, 2016, from


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