going back

i juz wanna says..."i am wanna going back to my hometown...miss my father,mother,brother,sister,grandfather,grandmother...plizzzz  pick me up....

tips to keep our bones healthy

What can I do to keep my bones healthy?

You can take steps to prevent or slow bone loss. For example:

• Include plenty of calcium in your diet. For adults ages 19 to 50 and men ages 51 to 70, the Institute of Medicine recommends 1,000 milligrams (mg) of calcium a day. The recommendation increases to 1,200 mg a day for women age 51 and older and men age 71 and older. Dietary sources of calcium include diary products, almonds, broccoli, kale, canned salmon with bones, sardines and soy products, such as tofu. If you find it difficult to get enough calcium from your diet, ask your doctor about calcium supplements.
• Pay attention to vitamin D. For adults ages 19 to 70, the Institute of Medicine recommends 600 international units (IUs) of vitamin D a day. The recommendation increases to 800 IUs a day for adults age 71 and older. Although many people get adequate amounts of vitamin D from sunlight, this may not be a good source for everyone. Other sources of vitamin D include oily fish, such as tuna and sardines, egg yolks, fortified milk, and vitamin D supplements.
• Include physical activity in your daily routine. Weight-bearing exercises, such as walking, jogging, tennis and climbing stairs, can help you build strong bones and slow bone loss.
• Avoid substance abuse. Avoid smoking and don't drink more than two alcoholic drinks a day.
• Consider bone-boosting medications. A number of medications are available to help slow bone loss and maintain bone mass, including bisphosphonates (Fosamax, Actonel, Boniva) and raloxifene (Evista). If you're taking a medication that affects your bone health, talk to your doctor. He or she will monitor your bone density and may recommend other drugs to help prevent bone loss.
• For women, consider hormone therapy. Estrogen, especially when started soon after menopause, can help maintain bone density. However, the use of hormone therapy can increase the risk of blood clots, endometrial cancer and, possibly, breast cancer. Ask your doctor whether hormone therapy is right for you.

If you're concerned about your bone health or your risk factors for osteoporosis, consult your doctor. He or she may recommend a bone density test. The results will help your doctor gauge your bone density and determine your rate of bone loss.

what affects bone health??

• A number of factors can affect bone health — some modifiable and some not. For example:

• The amount of calcium in your diet. A diet low in calcium contributes to diminished bone density, early bone loss and an increased risk of fractures.
• Physical activity level. People who are physically inactive have a higher risk of osteoporosis than do their more-active counterparts.
• Tobacco use and excessive alcohol consumption. Research suggests that tobacco use contributes to weak bones. Similarly, regularly having more than two alcoholic drinks a day increases the risk of osteoporosis, possibly because alcohol can interfere with the body's ability to absorb calcium.
• Being a woman. Women have less bone tissue than do men.
• Getting older. Your bones become thinner and weaker as you age.
• Race, frame size and family history. You're at greatest risk of osteoporosis if you're white or of Asian descent. You're also at greater risk if you're extremely thin (with a body mass index of 19 or less) or have a small body frame because you may have less bone mass to draw from as you age. In addition, having a parent or sibling who has osteoporosis puts you at greater risk — especially if you also have a family history of fractures.
• Hormone levels. Too much thyroid hormone can cause bone loss. In women, bone loss increases dramatically at menopause due to dropping estrogen levels. Prolonged periods of amenorrhea, the absence of menstruation, before menopause also increases the risk of osteoporosis. In men, low testosterone levels can cause a loss of bone mass.
• Eating disorders and other conditions and procedures that affect bone health. People who have anorexia or bulimia are at risk of bone loss. In addition, stomach surgery (gastrectomy), weight-loss surgery and conditions such as Crohn's disease, celiac disease and Cushing's disease can affect your body's ability to absorb calcium.
• Use of certain medications. Long-term use of corticosteroid medications, such as prednisone, cortisone, prednisolone and dexamethasone, is damaging to bone. Other drugs associated with an increased risk of osteoporosis include long-term use of aromatase inhibitors to treat breast cancer, the antidepressant medications called selective serotonin reuptake inhibitors (SSRIs), the cancer treatment drug methotrexate, some anti-seizure medications, the acid-blocking drugs called proton pump inhibitors and aluminum-containing antacids.

There is five foods that can lower your  cholesterol and protect your heart:-

1. Oatmeal, oat bran and high-fiber foods

Oatmeal contains soluble fiber, which reduces your low-density lipoprotein (LDL), the "bad" cholesterol. Soluble fiber is also found in such foods as kidney beans, apples, pears, barley and prunes.

Soluble fiber can reduce the absorption of cholesterol into your bloodstream. Five to 10 grams or more of soluble fiber a day decreases your total and LDL cholesterol. Eating 1 1/2 cups of cooked oatmeal provides 6 grams of fiber. If you add fruit, such as bananas, you'll add about 4 more grams of fiber. To mix it up a little, try steel-cut oatmeal or cold cereal made with oatmeal or oat bran.

2. Fish and omega-3 fatty acids

Eating fatty fish can be heart-healthy because of its high levels of omega-3 fatty acids, which can reduce your blood pressure and risk of developing blood clots. In people who have already had heart attacks, fish oil — or omega-3 fatty acids — reduces the risk of sudden death.

Doctors recommend eating at least two servings of fish a week. The highest levels of omega-3 fatty acids are in:

• Mackerel
• Lake trout
• Herring
• Sardines
• Albacore tuna
• Salmon
• Halibut

You should bake or grill the fish to avoid adding unhealthy fats. If you don't like fish, you can also get small amounts of omega-3 fatty acids from foods like ground flaxseed or canola oil.

You can take an omega-3 or fish oil supplement to get some of the benefits, but you won't get other nutrients in fish, like selenium. If you decide to take a supplement, just remember to watch your diet and eat lean meat or vegetables in place of fish.

3. Walnuts, almonds and other nuts

Walnuts, almonds and other nuts can reduce blood cholesterol. Rich in polyunsaturated fatty acids, walnuts also help keep blood vessels healthy.

According to the Food and Drug Administration, eating about a handful (1.5 ounces, or 42.5 grams) a day of most nuts, such as almonds, hazelnuts, peanuts, pecans, some pine nuts, pistachio nuts and walnuts, may reduce your risk of heart disease. Just make sure the nuts you eat aren't salted or coated with sugar.

All nuts are high in calories, so a handful will do. To avoid eating too many nuts and gaining weight, replace foods high in saturated fat with nuts. For example, instead of using cheese, meat or croutons in your salad, add a handful of walnuts or almonds.

4. Olive oil

Olive oil contains a potent mix of antioxidants that can lower your "bad" (LDL) cholesterol but leave your "good" (HDL) cholesterol untouched.
The Food and Drug Administration recommends using about 2 tablespoons (23 grams) of olive oil a day in place of other fats in your diet to get its heart-healthy benefits. To add olive oil to your diet, you can saute vegetables in it, add it to a marinade, or mix it with vinegar as a salad dressing. You can also use olive oil as a substitute for butter when basting meat or as a dip for bread. Olive oil is high in calories, so don't eat more than the recommended amount.
The cholesterol-lowering effects of olive oil are even greater if you choose extra-virgin olive oil, meaning the oil is less processed and contains more heart-healthy antioxidants. But keep in mind that "light" olive oils are usually more processed than extra-virgin or virgin olive oils and are lighter in color, not fat or calories.

5. Foods with added plant sterols or stanols

Foods are now available that have been fortified with sterols or stanols — substances found in plants that help block the absorption of cholesterol.
Margarines, orange juice and yogurt drinks with added plant sterols can help reduce LDL cholesterol by more than 10 percent. The amount of daily plant sterols needed for results is at least 2 grams — which equals about two 8-ounce (237-milliliter) servings of plant sterol-fortified orange juice a day.
Plant sterols or stanols in fortified foods don't appear to affect levels of triglycerides or of high-density lipoprotein (HDL), the "good" cholesterol.

OMG~huayui family picture~

sincerely i don't have that...OMG...i think my loushi will going angry to me....how can i do...i don't have family picture here,because i'm at my kampung not my home,so i can't take the album...hurm...i really scared....i hope i have another alternative to have that....someone help me plizzzz....heeeeeeee............so sad....my mark will be deducted......n my mandarin language can't get A....so scary for thinking that....

wedding~angah n khairol~

my aunt's wedding on 27 jan 2011 at jerantut pahang...i wish for their happiness forever n ever...weeee<3<3<3....their wedding theme is gold colour...but i'm wearing green n white colour...hahaha...i'm very happy coz i can get along with my cousin n my family....long time no see...congratulation for abg khairol coz be a part of my family....in this picture is only part of my family...there is a few but not there...i have a big family with many of family members...nothing to say...i'm juz wishing for their happiness.....i love my family.......

-sometimes-

love!!!

we can describe sometime with anything..sometimes we feel happy,sometimes we feel angry,sometime we feel better but sometimes not....they are only sometime...we never feel something for a long time,but just feel that only sometime....like for a couple who in love...they can feel happy for sometimes and feel resentful too....many things can describe sometimes...like me,sometime i feel happy,sometimes i feel boring,sometimes i feel love.....but they are only sometimes..............!!!!!!