Wednesday, February 4, 2015

How to stay young? PLAY!

Stephen Jepson is a senior who believes a person can stay young physically and mentally by simply 'Never leave the playground'... PLAY makes us active in many ways..

Watch this -

Tuesday, January 13, 2015

There's a new blog for seniors called 3Age.

and its FB page

Sunday, November 9, 2014

Sleep Disorder of Dementia patients

ADFM's November Monthly Talk and Sharing Session for Caregivers and families on:

Sleep Disorders are common among Malaysians, but are often underdiagnosed or misdiagnosed. Disorders that will be covered include insomnia, and daytime hypersomnolence due to narcolepsy, and night time behavioural disturbances.

The Speaker, Prof Dato Dr Raymond Azman Ali in his talk will also be talking about SLEEP HYGIENE, an often neglected aspect of healthy lifestyle.

DAY / DATE:   Saturday, 15 November 2014
TIME:   2.00PM – 5.00pm
VENUE:   ADFM PJ Day Care Centre, No. 6 Lorong 11/8E, 46200 Petaling Jaya
 The Speaker, Prof Dato Dr Raymond Azman Ali, a Senior Consultant Neurologist, is the Dean, Medical Faculty and Director UKM Medical Centre, Cheras, Kuala Lumpur.

Compulsory Registration (due to space constraint of their centre - if more people are expected, they will find  a bigger venue) – kindly complete the Registration Form and email to or register via email with complete details of names, email/mobile contacts and indicate whether you are a caregiver or healthcare worker, etc.

Kindly register early for our refreshment and logistic arrangement. 
 Visit National Alzheimer's Caregivers Network at:

DEMENTIA: Can we reduce the risk? - Public Talk

The Chinese do not celebrate their parents' 80th birthday. The reasoning is that u do not want to tempt fate. Even in this day and age, living till your 80s is quite an achievement. Even more phenomenal is to be relatively healthy (physically, ie. being able to walk). But sometimes the physical & mental accument do not match. The greatest dread is getting Alzheimer's / dementia / 'The long goodbye'.

If someone close to u is showing signs of this disease or am worried that u may get it, you may find out more by joining / following the website of Alzheimer's Disease Foundation Malaysia (ADFM) & National Alzheimer's Caregivers Support Network.

If u are in Penang, there's a FREE PUBLIC TALK :

Penang AD Support Group, supported by Lundbeck Malaysia, will be holding a   FREE Public Talk in conjunction with World Alzheimer’s Day Theme “DEMENTIA: CAN WE REDUCE THE RISK”.

Day / Date:   Sunday, 23 November 2014
Time:   2.00pm – 5.00pm
Venue:   Lecture Theatre, Penang Medical College, Jalan Sepoy Lines, Pulau Pinang 

2.00-2.15pm    Registration
2.20-2.30pm    Opening Address by Dr Teh  Ewe Eow, Consultant Psycho-Geriatrician & Advisor, 
                            ADFM Penang AD Support Group
2.30-3.30pm    “Dementia: Can We Reduce The Risk” by Dr Cheah Wee Kooi
3.30-4.15pm    “Dementia: The Challenges of Caring” in Mandarin “失智症的护理与挑战
                         by Dr Teh Ewe Eow, Consultant Psychiatrist, Hospital Pulau Pinang
4.15-4.30pm    Carer Sharing / Video
4.30-5.00pm    Questions and Answers
 5.00pm            Refreshment / End

More details, or registration, kindly contact Tel:  017 457 7868 or Fax to: 05 657 3202, or email: (Tan Yeow Joo / Beng Hong).
Visit National Alzheimer's Caregivers Network at:

Wednesday, November 5, 2014

We all die

  A person should be defined not by how much money he makes but by the deeds he does.  Your deeds and kindness will live on long after the body dies..

Thursday, October 23, 2014

Knee exercises

These poses are just a reminder about the exercises i can do to maintain pain-free knees of late i have been feeling very tight at the kneecap. I attribute this too much standing & window shopping, after a session of Zumba. 

Need to pace myself and now i sit more and pump my legs (doing legs curls while sitting on my chair and raising my thighs a few inches above the seat) to get the synovial fluids flowing to lubricate my knee joints.

Do do the exercises correctly, pls refer to,,20856640,00.html

Wednesday, October 22, 2014

Care for the Caregiver

At some time or other, u may be asked to care for someone. You may not have a choice but to care for that someone. It's not easy (an understatement, I'm sure). This is the gist of an article i read on (with some of my own comments). Do read the full text.

* Have a support group (it could be just a few support frens or an organised group or both)

* Educate yourself abt the care u r to give from books or online sources

* Keep a journal (or email yourself)

* Get organised (use apps or the good old to-do list) and remove clutter so that it will not overwhelm u

* Carve out time for yourself (just a few minutes to yoga or meditate, take a tea break, look out the window into the garden, get some crafting done- creativity gives hope)

Full text -

and i would like to add -
- Get use to the idea of staying indoors. Learn to love the indoors
   When i was taking care of my sis in the hospital, I take time out, when visitors drop by, by retreating to the bathroom (which was luckily new & clean & large). Here, i could 'hide' from the problem/stress even for just the duration of a bath. I brought sweet scented bath gel and took my time under the shower. Then i am rejuvenated!

- Accept the fact that u will be on beck & call.

- Find ways to let go of frustration ie of losing your freedom and feeling guilty from wanting that freedom.

- Settle into a routine - time for care-giving & time for self-care. Make it like it's normal, no drama, just do it.

- Look for opportunities to occasionally have someone take over, even for a few hours / days. Dont be a martyr. You can ask from help, and u can get help.

Monday, October 20, 2014

Foods to prevent Alzheimer's Disease

Here are 10 foods you should add into your diet that can help improve your mind:
1. Leafy greens. Some ideas: kale, spinach, collard and mustard greens. These foods are high in folate and B9, which improve cognition and reduce depression.
2. Cruciferous vegetables. Broccoli, cauliflower, bok choy, brussels sprouts and kale contain folate and have cartenoids that lower homo-cysteine (an amino acid linked with cognitive impairment).
3. Beans and legumes. These foods contain more folate, iron, magensium and potassium that can help with general body function and neuron firing. They also contain choline, a B vitamin that boosts acetylcholine (a neuro transmitter critical for brain function).
4. Whole grains. Good bets include quinoa, kammut and gluten-free oats (not bread and cereal)
5. Berries and cherries. These fruits contain anthocyanin that protects the brain from further damage caused by free radicals. They also have anti-inflammatory properties and contain antioxidants and lots of vitamin C and E.
6. Pumpkin, squash, asparagus, tomatoes, carrots and beets. These vegetables, if not overcooked, contain vitamin A, folate and iron that help with cognition.
7. Omega 3s. People whose diets contain daily omega 3s have been shown to have 26% less risk of having brain lesions that cause dementia compared with those who do not. These fatty acids help the brain to stay in top shape. You can get your omega fatty acids from fish, flax seeds, olive oil (not safflower) or by taking a good quality omega 3 supplement.
8. Almonds, cashews, walnuts, hazelnuts, peanuts and pecans. All of these nuts contain omega-3s and omega-6s, vitamin E, folate, vitamin B6 and magnesium.
9. Sunflower seeds and pumpkin seeds. These seeds contain zinc, choline and vitamin E.
10. Cinnamon, sage, tumeric and cumin. Theses spices can all help to break up brain plaque and reduce inflammation of the brain which can cause memory issues. In addition to eating the foods listed above, you’ll want to decrease the risk of illnesses that can make your brain age such as obesity, heart disease, diabetes and hypertension.


Foods NOT to take - obviously are - " avoid are the toxins in your food, water, soil and environment, unnecessary stress, caffeine, sugar, drugs, alcohol and sugar."

Wednesday, October 1, 2014

Natural Anti-Inflammatory remedy for arthritis

TURMERIC ALMOND MILK DRINK... looks like teh-tarik!..
Try this out. Got it from

  • 4 cups homemade almond milk
  • 1 1/4 cup freshly juiced turmeric (will be about 2 1/2 cups of the root)
  • 1 1/2 tsp. cinnamon
  • 1 tsp. ground cardamom
  • 15 drops of clear stevia
  • 3 tsp. honey
Add all ingredients to your blender. Blend, and ta-da! Enjoy this soothing treat morning through evening.

Sunday, September 28, 2014

Tips to alleviate joint pains

What is the connection between INFLAMMATION and ARTHRITIS?

Inflammation and ArthritisInflammation is the body’s response to a harmful substance, such as a pathogen, damaged cell, or irritant in the body. In acute inflammation, a cut or wound triggers the body’s inflammatory response to heal by clotting the blood. This may also include swelling and redness, which eventually disappears. However, with chronic or prolonged inflammation such as arthritis, the body is in a constant state of simultaneous healing and cell destruction. As a result, chronic disease may ensue. In the case of arthritis, the body may endure constant pain, redness, and swelling. Depending on the type of arthritis, you may be able to minimize inflammation with appropriate dietary and lifestyle modifications.
1. KEEP MOVING  .......find ways to maintain your range of motion and keep the joints moving to stay out of pain
Me:  Many think that when u have joint pains, you must stop all activities. NO, dont stop moving but NO, dont overdue it too. Its just that u hv to find a new physical activity.

2. EAT MORE OMEGAS  .... these fatty acids contain anti-inflammatory properties that may be helpful in alleviating arthritic pain. Make sure to include these foods in your diet often to help disrupt the cells that trigger inflammation.

3. Tame the Pain with TUMERIC  ...... Turmeric’s active component curcumin, is a compound known to interfere with the chemicals that cause inflammation. 

4. Ginger for Joints  ..... This pungent root has been associated with relieving inflammation, which may be good news for your arthritis.

However, take caution: Before taking any supplement, it is important to consult with your physician first. turmeric and ginger may increase blood clotting so those individuals taking blood-thinning medications should be cautious. Turmeric may also cause changes in blood sugar levels for those with diabetes.

For a more detailed read :

Sunday, September 21, 2014

Lemon - garlic concoction to lower cholestrol and unclog blood vessels

Someone tried this - Apparently it works to lower down the cholesterol and unclog the blood vessels.  It also helps to lower down the body weight and improve your skin condition ...

3 lemons
3 whole bulbs of garlic
Water 1 Litre

Cut the lemons in circle, remove the seeds (as seen in the picture)
Remove the garlic skin
Slow cook with slow cooker in 8 hours
Let it cool.
Blend the cooled mixture
Store in fridge

How to consume:
Mix 2-3 table spoons of the paste with warm water, add honey if you feel bitter and hard to consume, drink regularly (before or after meal)

** Do try this out and comment below, ya ** 
** And many thanks for the photos - to whom it may concern **

Saturday, September 6, 2014

So what's it like to be over 50?

Birthday time again...

What can i say... pre birthday jitters? Well this year's gonna be different. I'm not gonna mop around, making grandeur plans or hoping some certain person will call with plans. This is year is "I love myself" year. I'm gonna take care of myself,...not so much pampering but more of organising myself into a better person.

On D-day, i was torn between yoga or Zumba. One to calm my nerves and another to wake them up. Glad i took the latter. And today we had a guess instructor which revved up the session very much. Some people just have the 'semangat' (passion). So dance, cardio & music coupled with enthusiastic Zumbarers n instructors - it was exhiliarating! Just what i needed.. to remind me that it was NOT AGE that's making me old but a LACK of EXERCISE and SELF-LOVE. ..the result, a vicious cycle of over-eating, zapping of energy, leading to depressive moods and more eating to counter it. Half-hearted attempts to jump off this distructive roller coaster was unsuccessful. Why?..

Being 50 is just an excuse. Yes, hormones go bonkers. Metabolic rate slows down. Muscle loss.  but that's what EXERCISE (done properly and not just gungho/weekend warrior style which leads to injury) is for!!!

I MUST REMEMBER THAT. Remember how it feels to be grooving, samba-ing, booty shaking, bopping & popping : dancing to up-beat, choreographed moves that increases the heart rate and blood circulation. It seems, if u do it with full vigour, u can burn 1000 calories per 1 hr session.

OK, reality check! If you have not been physically active, you ZUMBA with care and learn the PROPER FORM (like not to bend knees beyond your toes, squat with butt pointing back and stretching the back in front). Thanks to knowledge culled, from my former personal trainers.

I'm happy at burning 500 calories per session and still can walk upright with minimum knee pain. OH THE GOOD NEWS... the pain and strain and energy zapping feel will very soon disappear once the body toughen ups and gets used to activity. BONUS is that after a few sessions, you will get STRONG legs, STRONG back and look ALERTand RADIANT!!

More good news.. the calorie burning continues even after the 1 hr Zumba session. The whole day, i feel hot (nooo it's not hot flushes) and i drink lots of plain water (or green tea) to help keep the fire going. This is called the 'after burn', a great side-effect from any form of exercise that raises your heart rate. If your form of exercise (walking on treadmill, outdoor brisk walking, climbing stairs, chasing kids, housework) does not give u this feeling, YOU"RE NOT DOING ENUFF!

I can go on and on... but time to continue with my birthday celebration!!

Friday, September 5, 2014

Who says you're too old to...

Excerpt from Growing Bolder's Facebook page:

Hidekichi Miyazaki, the fastest centenarian in history turns 104 next month and has challenged world record holder Usain Bolt to a race. After finishing his race at theJapan Masters Championship this week, Miyazaki struck Bolt’s famous Lightning Bolt Pose and issued the challenge. “I’d love to race Bolt. I'm keeping the dream alive."

Miyazaki didn’t start running until the age of 92 after watching a masters sports day on television. He says his secret is his daughter’s tangerine jam and eating slowly. "When I eat, I chew each mouthful 30 times before swallowing. That makes my tummy happy and helps my running. And I eat my tangerine jam every day."

Tuesday, April 15, 2014

Tuesday, February 11, 2014

Friday, January 17, 2014

Pain in the knee area?

Speaking to many other 40's, one main complain is pain in the knee. I myself was feeling a terrible pain in the knee area, specifically above the knee cap not so long ago. Most people will self-diagnose it as osteoarthritis of the knee and head for the glucosamine supplements and orthopaedic surgeon..

My suggestion, is to consider this possibility - Could it be that its your tendons connecting your quads (quadricep muscles/upper thigh) to the knee joint were stretched and tax due to weak quads?

Scroll down to KNEE PAINS to see why and how to strengthen then quads and hence STOP the pain. It happened to me.

BUT DO get medical help if problems persists.

The day you see me old,..

I now understand why my fren, who loves his mother dearly, speaks impatiently to his mom when i visited them some time ago, for i am now going through the same phase. He must have known that his impatience hurts his mom but he just cant control this frustration. Unfortunately, when he's mom passed on, he was grieving terribly, feeling the guilt of his actions. Another fren, having gone through similar experience with her MIL (mother-in-law) managed to keep her cool and gave me advance warning, but it is still a great challenge :(  "Go with the flow". she teaches me. "If mom speaks illogically (as her reality begins to wander), humour her. Dont blow your top as it will only aggravate yourself, disorient & hurt her & your soul."

Why do we get soooo frustrated & aggravated? I guess, for at least 2 reasons.

  1. We want to keep the image of our mom - she's our hero, always the perfect mom, always there for us. But when we see this slowly slipping away, we desperately hang on to her past glory. it saddens us and we cant do much about it..which frustrates us.
  2. We are frighten that the same may happen to us and worry how our love one will treat us.  Once again, we cant do much about it. Frustrating, isnt it?

Hope this will remind us (when necessary) to be patient & understanding. If u have an aged parent, pls read this :

My dear girl, the day you see I'm getting old, I ask you to please be patient, but most of all, try to understand what I'm going through. If when we talk, I repeat the same thing a thousand times, don't interrupt to say: "You said the same thing a minute ago"... Just listen, please. Try to remember the times when you were little and I would read the same story night after night until you would fall asleep.

When I don't want to take a bath,
don't be mad and don't embarrass me. Remember when I had to run after you making excuses and trying to get you to take a shower when you were just a girl?

When you see how ignorant I am when it comes to
new technology, give me the time to learn and don't look at me that way ... remember, honey, I patiently taught you how to do many things like eating appropriately, getting dressed, combing your hair and dealing with life's issues every day... the day you see I'm getting old, I ask you to please be patient, but most of all, try to understand what I'm going through.

If I occasionally lose track of what we're talking about, give me the time to remember, and if I can't,
don't be nervous, impatient or arrogant
. Just know in your heart that the most important thing for me is to be with you.

And when my old, tired legs don't let me move as quickly as before, give me your hand the same way that I offered mine to you when you first walked. When those days come, don't feel sad... just be with me, and understand me while I get to the end of my life with love. I'll cherish and thank you for the gift of time and joy we shared. With a big smile and the huge love I've always had for you, I just want to say, I love you ... my darling daughter.

Original text in Spanish and photo by Guillermo Peña.
Translation to English by Sergio Cadena

Wednesday, August 21, 2013

There is no death..

Friday, August 16, 2013

Growing old,..a privilege denied to many

Photo from
Another birthday looming....  BUT WHY COMPLAIN? WHY FEAR GROWING OLDER?..

As long as u take good care of yourself physically, emotionally and spiritually, acknowledge that everything is temporary. The only urgency is to make time NOW to do all the good stuff that u have been putting off till later. LATER always never comes..

You wanna tell someone how much he/she means to you...DO IT NOW
You wanna spend more time with someone ... DO IT NOW
You wanna to visit an ailing relative/fren .. DO IT NOW
You wanna climb that 'mountain'... DO IT NOW
You wanna help out ... DO IT NOW
You want to live ...DO IT NOW

Monday, August 5, 2013

Dextrose treatment for knee arthritis

Can knee pain be relieved with dextrose (a form of sugar) dissolved in water? Injecting such a solution into ligaments and tendons may indeed prove to be an effective way to address arthritis. ..

Saw this on Dr Weil's website.  But it's still in the experimental stage.