Wednesday, 19 July 2017


You should visit your health care provider  from  time to time, even  if you are healthy.   
The purpose of these visits is to:

  • Screen for medical issues
  • Assess your risk for future medical problems
  • Encourage a healthy lifestyle
  • Update vaccinations
  • Help you get to know your provider in case of an illness


Expand Section

Even if you feel fine, you should still see your provider for regular checkups. These visits can help you avoid problems in the future. For example, the only way to find out if you have high blood pressure is to have it checked regularly. High blood sugar and high cholesterol levels also may not have any symptoms in the early stages. A simple blood test can check for these conditions.

There are specific times when you should see your provider. Below are screening guidelines for women ages 40 to 64.


  • Have your blood pressure checked once a year. If the top number (systolic number) is between 120 and 139 or the bottom number (diastolic number) is between 80 and 89 mm Hg or higher, have it checked every year.
  • Watch for blood pressure screenings in your area. Ask your provider if you can stop in to have your blood pressure checked. You can also check your blood pressure using the automated machines at local grocery stores and pharmacies.
  • If the top number is greater than 140, or the bottom number is greater than 90, schedule an appointment with your provider.
  • If you have diabetes, heart disease, kidney problems, or certain other conditions, you may need to have your blood pressure checked more often.


  • Begin cholesterol screening between the ages of 40 to 45.
  • Once cholesterol screening has started, your cholesterol should be checked every 5 years.
  • If you have high cholesterol levels, diabetes, heart disease, kidney problems, or certain other conditions, you may need to be checked more often.


  • If you are over age 44, you should be screened every 3 years.
  • If you are overweight, ask your provider if you should be screened at a younger age. Asian Americans should be screened if their BMI is greater than 23.
  • If your blood pressure is above 135/80 mm Hg, or you have other risk factors for diabetes, your provider may test your blood sugar level for diabetes.


If you are under age 50, you should be screened if you have a strong family history of colon cancer or polyps. Screening may also be considered if you have risk factors such as a history of inflammatory bowel disease or polyps.

If you are between ages 50 to 75, you should be screened for colorectal cancer. There are several screening tests available. Some common screening tests include:

  • A fecal occult blood test done every year
  • Flexible sigmoidoscopy every 5 years along with a fecal occult blood test every 3 years
  • Colonoscopy every 10 years

You may need a colonoscopy more often if you have risk factors for colon cancer, such as:

  • Ulcerative colitis
  • A personal or family history of colorectal cancer
  • A history of colorectal adenomas


  • Go to the dentist once or twice every year for an exam and cleaning. Your dentist will evaluate if you have a need for more frequent visits.



  • Have an eye exam every 2 to 4 years ages 40 to 54 and every 1 to 3 years ages 55 to 64. Your provider may recommend more frequent eye exams if you have vision problems or glaucoma risk.
  • Have an eye exam at least every year if you have diabetes.


  • You should get a flu shot every year.
  • Ask your provider if you should get a vaccine to reduce your risk of pneumonia.
  • You should have a tetanus-diphtheria and acellular pertussis (Tap) vaccine once as part of your tetanus-diphtheria vaccines. You should have a tetanus-diphtheria booster every 10 years.
  • You may get a shingles or herpes zoster vaccine once after age 60.
  • Your provider may recommend other immunizations if you are at high risk for certain conditions.


  • Your blood pressure should be checked at least every year.
  • Your provider may recommend checking your cholesterol every 5 years if you have risk factors for coronary heart disease
  • Your height, weight, and body mass index (BMI) should be checked at each exam.

During your exam, your provider may ask you about:

  • Depression
  • Diet and exercise
  • Alcohol and tobacco use
  • Safety issues, such as using seat belts and smoke detectors


  • Women may do a monthly breast self-exam. However, experts do not agree about the benefits of breast self-exams in finding breast cancer or saving lives. Talk to your provider about what is best for you.
  • You should contact your provider immediately if you notice a change in your breasts, whether or not you do self-exams.
  • Your provider may do a clinical breast exam as part of your preventive exam.


  • Women ages 40 to 49 may have a mammogram every 1 to 2 years. However, not all experts agree about the benefits of having a mammogram when women are in their forties. Talk to your provider about what is best for you.
  • Women ages 50 to 75 should have a mammogram every 1 to 2 years depending on their risk factors, to check for breast cancer.
  • Women with a mother or sister who had breast cancer at a younger age should consider yearly mammograms. They should begin earlier than the age at which their youngest family member was diagnosed.


  • All women over age 50 with fractures should have a bone density test (DEXA scan).
  • If you are under age 65 and have risk factors for osteoporosis, you should be screened.


  • You should have a Pap smear every 3 years. If you have both a Pap smear and human papilloma virus (HPV) test, you may be tested every 5 years. HPV is the virus that causes genital warts and cervical cancer.
  • Your provider may do pelvic exams more often if you develop problems.
  • If you have had your uterus and cervix removed (total hysterectomy), and you have not been diagnosed with cervical cancer, you do not need to have Pap smears.
  • Women who are sexually active and at high risk should be screened for chlamydia and gonorrhea. Your provider may talk with you about testing for other infections.
  • Your provider will ask you questions about alcohol and tobacco, and may ask you about depression.


  • The American Cancer Society recommends a skin exam as part of a periodic exam by your provider, if it is indicated.
  • The US Preventive Services Task Force (USPSTF) does not recommend for or against performing a skin self-exam.


The USPSTF recommends annual screening for lung cancer with low-dose computed tomography (LDCT) in adults aged 55 to 80 years who:

  • Have a 30 pack-year smoking history AND
  • Currently smoke or have quit within the past 15 years

Monday, 15 May 2017


swim like a fish
We all know that scuba diving is a very enjoyable and relaxing sport, but did you know that it is truly good for your health…mind, body and soul? Whether you are a beginner recreational diver interested in seeing the beautiful reefs of the sea, or an experienced deep sea diver who travels to depths seldom seen by the human eye, scuba diving can provide numerous benefits.
Here are the Top 10 Health Benefits of Scuba Diving:
·         Physical fitness: Swimming is one of the best modes of aerobic and anaerobic work we can do. It provides both a cardiovascular workout and a muscular workout as we move against the natural pressure of the water on our bodies with little to no strain on our joints.
·         Flexibility and strength: Your muscles also work harder underwater as you move against the resistance of the current and the water itself. With this, you strengthen your muscles as well as develop your flexibility and endurance. Like swimming, which builds up the muscles in your thighs and shoulders, diving can help tone your different muscle areas, consequently giving you better posture.
·         Healing effects of water: One other little known benefit to being at depth is a healing factor. This was demonstrated and experienced by researchers that remained in an underwater habitat for several weeks. The human body uses oxygen to repair cuts and tears that we may get in different tissues within our body.
·         Breathing: Slow, deep breathing is important in scuba diving to optimize air consumption and bottom time. An added bonus is that deep, steady breathing promotes a calm attitude and reduces the risk of a lung-expansion injury.
·         Stress reliever: Similar to breathing during meditation, breathing slowly and deeply while diving induces a calm, relaxed state while the diver focuses on the underwater environment rather than thinking about problems they may be experiencing in daily life. This helps to reduce stress and balance the nervous system. A relaxed, calm state of mind has been proven to promote a positive attitude and prevent depression.
·         Social health benefit: When you dive, you meet other like-minded people that share that common interest. It’s easy to make friends among divers as you will find a sense of community among them. It’s an exhilarating feeling to surface from a dive full of wonderful memories of your experience and then to be able to talk about and share them with good companions who are just as excited as you are!
·         Travel to warm climates: They say that travel is the best form of education and most people relish in the experience of visiting new places, experiencing a different culture, and all the new sights and smells and tastes that go with it. Dive travel abroad also means you are likely to meet fun people from all over the world with whom you have a common interest.

Thursday, 26 January 2017




1.Seseorang Penyelamat Kelemasan akan mencegah tragedi kelemasan. Sekiranya Penyelamat Kelemasan tidak menjalankan kewajipan, seseorang akan mati lemas
2.Seseorang akan menjadi panik walau pun di dalam air yang cetek dan statistik menunjukkan seorang dewasa mati lemas di dalam kolam kanak-kanak walaupun airnya tak sampai 2 kaki
3. Statistik Kelemasan pada tahun 2005 dan 2006 daripada Persatuan Penyelamat Kelemasan Malaysia [PPKM] telah merekodkan lebih 300 kes.
1. Kursus ini adalah untuk memupuk kemahiran yang tinggi dan tanggungjawab individu disamping membantu individu tersebut dalam menjalani kehidupan seharian yang mencabar iaitu untuk menjaga, mencegah dan menyelamat nyawa.
Setiap individu akan di ajar kemahiran-kemahiran seperti
- Bagaimana mengenal pasti bahaya yang mendatang
- Bagaimana mengenal kemalangan
- Bagaimana untuk menguruskan kemalangan dengan kemahiran
- Bagaimana untuk memikirkan secara kritikal akibat daripada situasi yang mendatang
- Bagaimana melindungi keselamatan individu dan kebaikan perilaku
- Bagaimana menjadi seorang yang professional
2. Penyelamat Kelemasan bukan sahaja mencegah kelemasan atau kemalangan tetapi juga menyediakan penyelamatan dan penjagaan kecemasan
3. Silibus latihan yang disediakan adalah dari Persatuan Penyelamat Kelemasan Malaysia [PPKM] sebagai satu organisasi yang dipercayai untuk Menyelamat Kelemasan di Malaysia dengan bergabung di bawah Persekutuan Menyelamat Kelemasan Antarabangsa [ILS – International Life Saving Federation]
4 Di bawah Persatuan Penyelamat Kelemasan Malaysia [PPKM]
5.Terdiri daripada Instruktor-Instruktor yang bertauliah di bawah Persatuan Penyelamat Kelemasan Malaysia [PPKM] dan anugerah Persekutuan Menyelamat Kelemasan Antarabangsa [ILS – International Life Saving Federation],jurulatih bertauliah daripada Persatuan Renang Amatur Malaysia.
6.Instruktor adalah berlatar belakangkan bidang hospitaliti

Kursus Penyelamat Kelemasan Sijil Pingat Gangsa
Sijil Pingat Gangsa (Bronze Medallion Certificate).
Antara Kandungan Kursus
•Scissors Kick, Rope Towing, Chin Tow, Combine Rescue, Rope Throwing, Water Treading, Water Safety, Drowning Management, Theory & Practical
Syarat Permohonan
• Pandai berenang 2 gaya breaststroke/freestyle & mampu berenang sekurang-kurangnya 100m tanpa henti.
Antara Kelebihan Memiliki
Sijil Pingat Gangsa (Bronze Medallion Certificate
• Memperolehi 2 sijil
o Sijil Pingat Gangsa – Sijil Penyelamat Kelemasan
o Expired Air Resuscitation (EAR) Certificate – Sijil untuk bantuan pernafasan
• Mampu membantu menyelamatkan mangsa yang hampir lemas & memberi bantuan pernafasan.
• Melayakkan pemegangnya berkhidmat sebagai Penyelamat Kelemasan dan juga Jurulatih Renang di mana-mana kolam renang di Malaysia. (Sijil diperakui satu Malaysia)
• Berpeluang menjadi Penyelamat Kelemasan di Kolam Renang  
• Peluang menaik taraf Sijil, menjadi Jurulatih 
  (Bronze Cross, ILS, Merit, Instructor dsb…)