SUNBURN

Sunburn is a common problem in tropical countries as ultraviolet radiation from the sun is much more intensive than elsewhere in the world. Remember, radiation is not only intense when the sun shines, but it also can be high on cloudy days. So, don’t ever leave your home without any sun screen lotion. Using a lotion with SPH 15-30 minutes before exposure to the sun is highly recommended. Please reapply that cream every few hours. Using a hat, taking a cool bath, staying out of the sun and drinking a lot of water can prevent sunburn. Alcohol and coffee should better be avoided, because they can cause dehydration.

WATCH WHAT YOU EAT OR DRINK

You can try exotic local Indonesian dishes and pamper your taste buds. But bear in mind that contaminated food and drinks can cause vomiting, diarrhea, intestinal infectious with bacteria or parasites and hepatitis A.

As a guide, please avoid:

• Uncooked fish or meat

• Salads and all shellfish

• Peeled fruits and raw vegetables

• Tap water and ice cubes

• Unpasteurized milk

If you have a persistent diarrhea, remember to drink a lot of fluids, because dehydration is a particular problem with diarrhea. You should contact a physician if you see blood, have violent diarrhea or vomiting, because this could be symptoms of Amoebic and mucus in your stool or Bacillary dysentery, typhoid/paratyphoid fever.

TYPHOID FEVER

High fever, spots, coated tongue and abdominal upset (such as Constipation, Nausea or diarrhea) are characterizing this acute infectious disease. The bacilli are entering the body from contaminated foods or water. A person who has these symptoms should seek immediate medical help. Usually the doctor will take your blood or stool sample for analysis and culture. Widal checking is nowadays not recommended, because it can cause false positive or false negative impressions. The best test for confirmation of typhoid or paratyphoid fever is an ox bile culture of the blood sample. If salmonella bacteria are found, the diagnosis is sure.

DENGUE FEVER

Dengue fever is caused by a virus that is transmitted by a mosquito bite. People who carry dengue fever have symptoms that appear suddenly such as fever, chills, headache, nausea and vomiting, sometimes joint pain, especially in the lower back. It is also followed by fatigue, change in taste and pain when touching the skin, sometimes red flushes on the skin can be found expect capillary bleeding on the hand. Respiratory and abdominal symptoms may also appear, or black stools if there is any bleeding in your upper intestinal tract above the small intestine. Sometimes the symptoms are very similar to other disease such as typhoid or severe flu. That’s why usually your physician will do a blood test to rule out other possibilities. This usually focuses on the white blood cell and platelets count, haematocrit, if needed also and IgG and IgM test for confirmation of the diagnosis, and a Rumple lead (bleeding) test. The treatment of dengue fever is primarily aimed at the relief of fever and pain through the use of Paracetamol. (Never use acetylsalicylic acid, because it can induce any bleeding in your body) and drink a lot of fluid (water, juice, soup, etc). It’s extremely important to drink a lot of water in order to prevent dehydration. Un till now there is no vaccine for this disease. The only way to avoid it is by using insect lotion or cream repellent and wearing clothes that cover the arms and legs. Insects spread many serious, life threatening disease. The careful traveler should always keep a good insect repellent nearby. Those of you, who experienced reactions to familiar over the counter preparations, should seek medical help, and so should those of you entering areas known to be hazardous.

MALARIA

Malaria is spread by Mosquito called “Anopheles”.

It is possible to develop Malaria even if you have been conscientious about prevention (one mosquito bite is enough to make us sick and no prophylactic drugs are 100% effective). The best way to prevent getting bitten by Anopheles is doing Primary Prevention which are : Avoid outdoor activity at night, using mosquito repellent, avoid perfumes and scented aftershave, wear light colored long sleeved shirts, long pants or sock/shoes. At night, sleep with air conditioner or ceiling fan or under a mosquito net.

If you are going to visit a Malaria area, you should see a doctor for prophylactic drugs for malaria. The medicine for prevention usually will start 2 weeks before you go, as long as you are there and continuous until 4 weeks after you have come back.

Many diseases share similar symptoms of malaria such as: general malaise, fever, muscle aching, nausea, vomiting, headache, abdominal pain and chills. A blood smear examination is required for proper diagnosis (best timing to take a sample is when the person has a high fever/ chills, because at that time the parasites swam out into the blood stream and can be easily found. When the fever subsides, the parasites hide in the liver and spleen and cannot be found in the peripheral blood.

DIARRHOEA

Diarrhea is one of the most common problems for Western people in developing countries. It can be caused by viruses, parasites, bacteria, fungus or even a mixture of them. Poorly cooked fish, meat or vegetables were thought to have been responsible for most of case. Diarrhea caused by parasites can be detected by examination of the STOOL under microscope. If Giardia Lamblia or Amoeba is found, Paramomicyn sulfate is the drug of choice treatment of diarrhea: There are at present no vaccines available to boost immunity of travelers to those problems. So, the best way is to not eat or drink anything contaminated, or that appears to have been sitting for long time after cooking, and all uncooked or poorly cooked seafood.

Most case of diarrhea in travelers are self limited in 2-3 days and sometimes do not require the use of antibiotics. But travelers who develop diarrhea with three or more stools in an eight hour period, especially if associated with nausea, vomiting, abdominal cramps or blood in the stool can have benefit from antibiotic and after anti diarrhea treatment.  See your doctor for further check and treatment.

Medical facilities on offer within Jakarta are somewhat limited compared to western countries and medical evacuation, usually to Singapore, is relatively common if more complicated medical tests and or treatment is required. This will be organized by your doctor in Jakarta or by an emergency and concierge medical provider such as Medic One, if required.

It is difficult to find reliable medical care in rural areas, but most capital cities now have clinics catering specifically to travellers and expats. These clinics are usually more expensive than local medical facilities, but are worth utilising, as they will offer a superior standard of care. Additionally they understand the local system, and are aware of the safest local hospitals and best specialists. They can also liaise with insurance companies should you require evacuation.

Quick Tips You Have to Know

If you think you may have a serious disease, especially malaria, do not waste time – travel to the nearest quality facility to receive attention

Buying medication over the counter is not recommended, as fake medications and poorly stored or out-of-date drugs are common.

Excessive sun exposure can cause skin damage, and / or skin cancer. So please, always wear a good sunscreen lotion while bathing in the sun.

Anyone visiting the tropics with fever is a serious matter. If you or anyone near you comes down with fever, please remember that it may not be a brief, mild or self limited disease. For any persistent or severe fever, especially one associated with persistent diarrhea, vomiting or jaundice seek medical attention immediately.

What about if you get DEHIDRATION? WHO recommended the using of a mixture sugar and salt which is called ORALIT. The problem is that WHO or your doctor usually not giving you information about how to drinking it. In fact, many people don’t like this mixture because they feel nauseous after drinking it. This is because you don’t drink it right. The right way is to add that powder with 200 ml of water, drink it slowly. Take only 3-5 tablespoons, than stop 3 minutes. This way is proved effective to reduce nausea and a feeling of fullness in your stomach than if you drink one glass uninterruptedly.

Those of you affected by motion sickness can minimize this by gazing at a stable external orientation reference such as the horizon if you are on a boat; or straight down to the road, if you are in a car.

Pregnant women should always remember that most miscarriages occur during the first three months of pregnancy, which is a most dangerous time to travel.

Pregnant women should avoid unnecessary medications or X-rays except vitamins or vaccines (such as tetanus) from your gynecologist. If you are pregnant, make sure you boost your folic acid level. This vitamin can reduce the risk of birth defects in infants by up to 71%. Folic acid is part of a vitamin group known as the B complex. It is found fortified breakfast cereal, nuts, orange, carrots, broccoli, asparagus and cantaloupes.

Vaccinations are recommended to Adults and Children travelling to or living in Indonesia. They have to update their vaccinations against Tetanus, Polio, Typhoid, Hepatitis A and B.

Aircraft passengers with chronically stuffy sinuses should bring along with them a decongestant or else they may experience severe sinus pains during the ascent and descent. Swollen fleet and ankles after a long flight are normal, you can prevent it by walking around the plane or doing a small exercise while on your flight.

Buy a drug reference book for your family. If you lose the instructions for your medication or you need more information, these books can be a wealth of knowledge.

A healthy heart is essential to your vitality. Experiment with these 6 fun and easy tips from Cleveland Clinic preventive cardiology experts — then enjoy the results!

1. Add cocoa to your coffee. It’s a rich source of plant chemicals called flavanols, which lower blood pressure and improve heart health.
2. Get your groove on. Dancing is an aerobic activity you can do anywhere — from the ballroom to your living room or fitness center. You’ll burn calories, reduce stress, and strengthen muscles and bones while you’re at it!
3. Eat at least two meatless dinners each week. Try our tasty, low-cholesterol recipes for roasted portobello sandwiches, bistro lentil salad, or tofu in a tasty peanut sauce.
4. Snack on frozen berries. Refreshingly sweet yet low in calories, berries are bursting with phytonutrients. These plant chemicals protect against the free radical damage associated with diseases ranging from Alzheimer’s to atherosclerosis (the buildup of fatty deposits in arteries).
5. Laugh! It’s a great stress-buster. Poorly managed stress can lead to high blood pressure, higher cholesterol and plaque buildup in arteries. Laughter is contagious! So goof off with your kids, and share ridiculous clips from YouTube.
6. Turn in shamelessly early. Poor sleep is linked to high blood pressure, atherosclerosis, heart failure and heart attack. So don’t fight fatigue — go ahead and turn in.

NO. 1: THE KITCHEN SINK

“Although the mere thought of retrieving anything from your toilet bowl may be enough to make you sick, your toilet may be cleaner than your kitchen sink,” says Eileen Abruzzo, Director of Infection Control at Long Island College Hospital of Brooklyn, New York. Food particles from plates left to soak or rinsed from dishes on their way to the dishwasher can serve as a breeding ground for illness-causing bacteria, including Eschericia coli and Salmonella. They can get on your hands or spread to foods.

Although most people take steps to disinfect their toilet bowls, few give their kitchen sink the same consideration, Abruzzo tells WebMD. “They rinse their sinks with water and assume they are clean, but they’re not.”

Quick fix to banish bacteria:

Too sanitize your sink and prevent the spread of bacteria, Abruzzo recommends washing it with a solution of bleach and water once a day and then letting the solution run down the drain. “Remember to remove the drain plug and clean it, too”, she says. Then wash your hands.

NO.2: TOOTHBRUSH

You put it in your mouth twice a day, but do you ever think of all the germs lurking on it? “You rinse it off after using it and put it away damp. Bacteria like the moist area and grow on it,” says Abruzzo.

If the germs from your own mouth weren’t enough to contaminate your toothbrush, the germs from your toilet certainly are. Research in the 1970s by Charles P. Gerba, PhD, of the University of Arizona Department of Soil, Water and Environmental Science, found that flushing the toilet sends a spray of bacteria- and virus-contaminated water droplets into air. These germs, he found, can float around in the bathroom for at least two hours after each flush before landing on surfaces — including your toothbrush.

Quick fix to banish bacteria:

Abruzzo recommends placing your toothbrush where it can air out and dry between uses, but not too close to the toilet. Also, replace your toothbrush often, particularly after you have been sick, and be sure to be sure to close your toilet lid before flushing.

NO.3: SALT AND PEPPER SHAKER

Could one of the dirtiest places in your home be right on the table where you eat?

Unfortunately, yes, according to a 2008 study by researchers at the University of Virginia. In the study, researchers asked 30 adults who were beginning to show signs of a cold, to name 10 places they had touched in their homes over the previous 18 hours. The researchers then tested those areas for cold viruses. The tests found viruses on 41% of the surfaces tested, and every one of the salt and pepper shakers tested were positive for cold viruses.

Quick fix to banish bacteria:

When you wipe the kitchen table after eating, wipe off the salt and pepper shaker too. But your best protection against spreading or picking up germs when you reach for seasonings is to wash your hands, before and after.

NO.4: TV REMOTE CONTROL

It is dropped on the floor, stuffed between the sofa cushions, coughed on and sneezed at. Everyone in the house handles it. “Anything people touch a lot has germs on it,” Abruzzo tells WebMD. The University of Virginia study of cold viruses on household surfaces showed the remote control’s surface is among the germiest. Researchers found that half of the remote controls tested were positive for cold viruses.

Quick fix to banish bacteria:

Abruzzo wipes her remote with a bleach or alcohol wipe. “That is, if I can ever find it or get it out my husband’s hands,” she says. Aside from that, regular hand-washing is the best way to protect yourself against these germs.

NO.5: COMPUTER KEYBOARD

If you eat at your computer, sneeze on your keyboard, or sit down to surf the internet without first washing your hands, your computer keyboard could be a health hazard. In a recent study by a British consumer group, researchers swabbed keyboards for germs and found a host of potentially harmful bacteria, including Escerichia coli and Staphylococcus. Four of 33 sampled keyboards had enough germs to be considered health hazards. One had levels of germs five times higher than that found on a toilet seat.

Quick fix to banish bacteria:

Wash your hands before and after using your computer. If you must eat at your desk, do not drop crumbs into your keyboard. To clean your keyboard, gently shake out the crumbs or vacuum it. Abruzzo recommends wiping the keys with alcohol or bleach wipes, but nothing too wet. “And don’t forget to wipe the mouse,” she says.

NO.6: BATHTUB

The place where you clean yourself is not so clean itself. A recent study found Staphylococcus bacteria in 26% of the tubs tested. A separate study had even worse findings for whirlpool tubs. When Texas A&M University microbiologist, Rita Moyes, PhD, tested 43 water samples from whirlpools, she found that all 43 had mild to dangerous bacterial growth. Almost all showed bacteria from fecal matter; 81% had fungi, and 34% contained staph bacteria.

According to Moyes, the main reason whirlpool tubs are so dirty has to do with the lining of the pipes. Water tends to get trapped in the pipes, providing a breeding ground for bacteria. When you turn on the jets, the germy water spouts out into the tub where you are soaking.

Quick fix to banish bacteria:

Experts recommend cleaning and disinfecting your tub with bleach or bathroom cleaner after bathing, then dry with a clean towel. For whirlpool tubs, the best way to prevent bacteria from accumulating is to clean out the pipes.

Protecting Yourself from Germs

Lots of germs are harmless, many are even good for your health. But you can help protect yourself from those that are not by keeping your hands clean. Your hands transfer bacteria and viruses to your eyes, nose, and mouth. They can also transfer germs to others.

The CDC recommends regular hand washing with soap and water, washing your hands for 20 seconds — the time it takes you to sing Happy Birthday twice. “It doesn’t matter how warm the water is, what’s important is that you use friction,” says Abruzzo.

“Hand sanitizer gels can be used to kill germs, but they should not replace hand washing. Hand sanitizers can build up on the hands, so you should wash your hands the regular way after every fourth use”, Abruzzo advises.

NO.1: MAKE SURE YOU EAT BREAKFAST

If you don’t eat breakfast, you slow down your metabolism and send the body into “hoard mode,” thinking it’s starving because you’re going a long period of time frequently 8 to 10 hours or more, without food.

NO.2: EAT THE MAJORITY OF YOUR FOOD EARLIER IN THE DAY

Dinner should be your lightest meal, and some experts recommend you don’t anything after 8 p.m., or any later than 3 to 4 hours before bedtime. This helps your body process and burn the food when you’re aware and moving around and burning more calories per hour.

NO.3: DON’T STARVE

Dropping your calorie intake below 1,000 calories a day will signal to your body that you are in starvation mode, and will slow down your metabolism.

NO.4: EAT SMALLER MEALS MORE FREQUENTLY

Smaller, more frequent meals keeps your blood sugar stable and provides a steady source of energy to fuel metabolism.

NO.5: GET ENOUGH AEROBIC EXERCISE

As much as you can is really a help for your metabolism, and if you do it in the morning, you’ll raise your metabolism all day.

NO.6: BUILD MUSCLE WITH WEIGHT TRAINING OR RESISTANCE EXERCISE

At least two to three times a week, you should add weight training or progressive resistance exercise that builds muscle. Muscle burns more calories than fat, and the more muscle you have, the more calories you burn, even at rest!

NO.7: WATER, WATER, WATER!!

You’ve heard it before, but drink those 8 glasses of water every day. The energy burning process of metabolism needs water to work effectively.

NO.8: GET ENOUGH B VITAMINS

Among supplements, if you are suffering from flagging energy, you need to make sure that you are getting enough B vitamins. Vitamin B-12 in particular is one that is essential for energy. To ensure you’re getting enough B vitamins, consider taking a B complex, plus a separate sublingual B-12.

NO.9: TRY A SUPPLEMENT FOR FATIGUE

Another type of supplement useful for fatigue is in the area of substances that the body naturally produces for energy production. Supplements in this category include:

• Co-enzyme Q10, also known as CoQ10, which supplies energy to muscles
• L- Carnitine
• NADH (Nicotinamide Adenine Finucleotide) which helps cells convert food into energy
• Green Tea extract

NO.10: TRY CHINESE HERBS

In terms of herbal remedies, while you should avoid ephedra and ma huang stimulants, you can ask your practitioner about schizandra–a Chinese herb that is used for fatigue. Ginseng is also popular for energy. Before trying any herbs, supplements, or vitamins, you should of course consult with your practitioner to ensure they are safe for you. Ginseng, for example, is not recommended for someone with high blood pressure and many herbs and supplements are not recommended during pregnancy.

NO.11: CONSIDER ENERGY WORK

Energy and bodywork , such as yoga, tai chi, qigong (pronounced chee-gung), and Reiki, can all help in adding and balancing energy. In qigong, tai chi, and yoga, gentle movements are used to move energy along the energy pathways of the body. In Reiki, a practitioner helps open up energy channels.

NO.12: HIT THE SACK (HAVE ENOUGH SLEEP)

Skimping on sleep can alter your metabolism, says Sanjay Patel, MD, assistant professor of medicine at Case Western Reserve University in Ohio.  Lack of sleep can decrease the number of calories your body burns just resting — performing the basic necessities of life, like pumping blood, breathing and repairing damaged tissues. According to Berardi, the rate of calories your body burns at rest represents about 60% to 75% of your total daily calorie burning, which makes slowing it through lack of sleep a serious roadblock to weight loss.

Before you go to Indonesia, you should make an appointment with your doctor or pay a visit to a travelers’ health clinic at least 1 to 2 months in advance of your departure.  Specialized travel-medicine clinics are your best source of information. The doctors will take into account factors such as past vaccination history, the length of your trip, activities you may be undertaking and underlying medical conditions, such as pregnancy.

Most vaccines don’t produce immunity until at least two weeks after they’re given, so visit a doctor four to eight weeks before departure. If you miss your shots, and you are already in Indonesia, Medic One can provide it for you at your home or at your office.

The World Health Organization (WHO) recommends the following vaccinations for travelers to Southeast Asia:

THESE 5 ARE RECOMMENDED FOR EXPATRIATES LIVING IN INDONESIA OR FOR LONG-TERM TRAVELERS (MORE THAN ONE MONTH) OR THOSE AT SPECIAL RISK:

• Typhoid Recommended unless your trip is less than a week and only to developed cities. The vaccine offers around 70% protection, lasts for two to three years and comes as a single shot. A must for anyone who plans to consume food or drink that is not prepared at a major hotel or restaurant chain should seek immunization against typhoid

• Hepatitis B Now considered routine for most travelers. Given as three shots over six months. Lifetime protection occurs in 95% of people. This is a definite must if you are an expat working in Indonesia or if your trip is going to bring you into close contact with the locals, especially those who might be exposed to blood or body fluid.

• Japanese B Encephalitis Three injections in all. Booster recommended after two years. Sore arm and headache are the most common side effects.

• Hepatitis A Provides almost 100% protection for up to a year, a booster after 12 months provides at least another 20 years’ protection. Mild side effects such as headache and sore arm occur in 5% to 10% of people.

• Seasonal influenza This vaccine is recommended by CDC to all adult to minimize the risk of infection. This vaccine is especially important for those whose age >50 years old, having chronic disorder of cardiovascular or pulmonary system including asthma, diabetes, renal and hepatic dysfunction, immunocompromising condition, etc. This vaccine is given in one shot annually.

THESE 5 ARE OPTIONAL, ASK YOUR DOCTOR:

• Adult diphtheria and tetanus Single booster recommended if none in the previous 10 years. Side effects include sore arm and fever.

• Measles, mumps and rubella two doses of MMR required unless you have had the diseases. Many young adults require a booster.

• Polio Only one booster required as an adult for lifetime protection. Inactivated polio vaccine is safe during pregnancy.

• Varicella if you haven’t had chickenpox, discuss this vaccination with your doctor.

• Yellow fever immunizations if you are coming to Indonesia via a region of the Americas or Africa where yellow fever outbreaks occur.

• Meningitis Single injection. Recommended for long-term backpackers aged under 25.

• Tuberculosis Adult long-term travelers are usually recommended to have a TB skin test before and after travel, rather than vaccination. Only one vaccine given in a lifetime.

• Rabies Recommended for travelers to rabies endemic countries, especially rural area where animal such as dogs roam freely. Three injections is required. A booster after one year will then provide 10 years’ protection. Side effects are rare – occasionally headache and sore arm.

NO.1: HEIGHTENED CONSCIOUSNESS OF GOD

Fasting helps you to become less preoccupied with bodily appetites, and enables the heart and mind to become free to reflect over deeper spiritual matters, such as your relationship with God and with fellow human beings. It enables a person to develop sustained consciousness of God – “Taqwa”.

NO.2: HEALTHY LIVING LIFESTYLE

A fasting person learns to restrain and only responds to hunger and thirst in the heightened level of consciousness and discipline. Through fasting a person begins to appreciate the value of food. In the Qur’an “healthy and wholesome food” is described as the best of provisions. Thus fasting helps a person choose a healthier lifestyle by making small yet lasting changes to your daily diet.

NO.3: COMPASSION AND CHARITY

When fasting, you should think of those in need who may be fasting but have no food at the start or the end of their fast, those whose tiny children are also having to go hungry, out of poverty. The Prophet Muhammad described Ramadan as “the month of Mercy”. His companions observed: “The Prophet (Muhammad) was the most generous of people, but he would be his most generous during Ramadan …”. (Sahih al-Bukhari)

NO.4: COMMUNITY SPIRIT

During Ramadan the one who fasts has heightened concerns for the well-being of the community, both rich and poor, intellectuals and labourers. Community spirit is promoted as people start fasting at the same time and break their fast at the same time, they reflect together through longer prayer and deeper devotions. It is greatly encouraged that families invite each other to break their fast together.

NO.5: FAST WITHOUT THE SPIRIT IS EMPTY OF BLESSING

Abstention for long hours can be very hard physically and spiritually. However, by the end of the long month you should feel cleansed and with a renewed spirit. Ramadan is an ideal time to break bad habits, to reflect on personality and to improve your character.

Those who fast but make no change to their lives except delaying a meal cannot really expect to become any different in their behaviour during or after Ramadan. In many ways, this is a wasted fast, as stressed in a number of sayings of the blessed Prophet: “Fasting is not merely “abstention from eating and drinking, but also from vain speech and foul language”. (Sahih al-Bukhari)

Fasting is, therefore, about much more than just giving up food and drink and hoping to lose a couple of pounds. By fasting a person reflects, acts and betters his or her character.

Cholesterol is a soft, waxy substance found in the cell and in the blood plasma of all animals. Cholesterol constitutes cell membrane of our body and other animal. Cholesterol is the important component in manufacturing bile acids, steroid hormone (estrogen, testosterones). Cholesterol is also needed by our body to absorb some fat-soluble vitamins such as vitamin A, D, E, and K. Although cholesterol is an important and necessary molecule for animals, a high level of serum cholesterol is an indicator for diseases such as heart disease.

Cholesterol is water-insoluble, therefore in blood (mostly consist of water), cholesterol is transported via special carrier called lipoprotein, to various tissues in the body. There are many lipoprotein in our body, each with different function. Two of them are LDL (low density lipoprotein)-cholesterol/”bad” cholesterol and HDL (high density lipoprotein)-cholesterol/”good” cholesterol.

The term “good” or “bad” cholesterol is slightly inappropriate and could be misleading. The term “bad” can lead us to believe that LDL cholesterol is not needed and its level should be kept as low as possible, even zero. It is not exactly true since our body needs cholesterol in certain amount to maintain metabolism. But, of course too high LDL cholesterol is truly bad and can cause major health problem such as stroke and heart attack. The key is to keep cholesterol level within optimal range.

LDL function is to transport cholesterol from the liver to tissues. High level LDL can result in accumulation of excess cholesterol in peripheral tissues such as blood vessel wall and can lead to the formation of plaque. This plaque is one of the major risk factor for heart attack and stroke. That is why LDL is called “bad” cholesterol.

On the other hand, HDL transports cholesterol from tissues back to the liver. HDL molecules remove excess cholesterol from the tissue and prevent the formation of plaque, hence the term “good” cholesterol.

Cholesterol comes from two sources, endogen (from the body) and exogen (from diet). Our body is designed to be able manufacture some amount of cholesterol since cholesterol is essential for metabolism.  About 20-25% of cholesterol synthesized in the liver. Other organs are intestines, adrenal gland, and reproductive organs.

Another source is from our diet. All food contain animal fat contain cholesterol to varying extents. Major dietary sources of cholesterol include cheese, egg yolks, beef, pork, poultry, and shrimp. The amount of cholesterol present in plant-based food sources is generally much lower than animal based sources. It is important to note that fat intake, especially saturated fat and trans fat, plays important role in cholesterol level. Fat can increase cholesterol level in blood. Reducing animal products may decrease the cholesterol levels in the body not only by reducing the quantity of cholesterol consumed but also by reducing the quantity of cholesterol synthesized.

MYTH 1: EATING MOST OF YOUR CALORIES IN THE EVENING PROMOTES WEIGHT GAIN.

Fact: No matter when you eat them, you gain weight when you eat more calories than you burn off. However, mindless munching in front of the TV at night can push calorie intake over the top.

MYTH 2: FAT FREE IS CALORIE FREE.

Fact: Some people indulge in extra-large servings of fat-free foods, such as cookies, cakes and crackers, without realizing that these foods may contain the same amount or even more calories than regular versions. Get the facts on fat-free foods by checking food labels for the serving size and number of calories per serving. Fruits and vegetables are naturally low in fat and calories. However, other low fat or no fat foods may still contain a lot of calories. To make such foods taste better, extra sugar, flour, or starch thickeners are usually added. These ingredients are high in calories and may lead to weight gain.

MYTH 3: CARBOHYDRATES (OR SUGARS) CAUSE WEIGHT GAIN.

Fact: Carbohydrates do not cause weight gain unless they contribute to excess calorie intake. The same holds true for protein and fat. Findings from the National Weight Control Registry show that people who successfully maintain weight loss tend to eat diets that are higher in carbohydrates and lower in fat, in addition to watching their total calorie intake. However, some people who eat a diet that is extremely high in carbohydrates and low in protein and fat get hungry sooner, which may trigger overeating.

MYTH 4: HIGH-PROTEIN DIETS CAUSE KETOSIS, WHICH REDUCES HUNGER.

Fact: Ketosis occurs when fat is used as an energy source instead of carbohydrate during a high-protein diet. Ketone bodies are produced, which turn your breath a bad “fruity” odor. Ketone bodies do not reduce appetite, however, eating sufficient protein for your body type can help reduce hunger and support weight loss.

These diets may help you lose weight fast – but most of this weight that you lose would constitute water weight and lean muscle weight instead of fat. The best way to lose weight and keep it off without harming your body is by following a reduced-calorie diet that is well balanced between carbohydrates, proteins, and fats.

MYTH 5: YOGHURT IS THE PERFECT DIET FOOD. MANY DIETERS SWEAR BY IT, BUT SOME YOGHURT CAN BE AS FATTENING AS ICE CREAM. GREEK YOGHURT HAS 10 PC FAT.

Fact: Yoghurt is good for people of all ages. Yoghurt is also important for those wanting to lose weight. As a milk product, yoghurt is naturally rich in calcium. Research shows that calcium helps reduce weight gain. Even small changes in the calcium levels of fat cells can change signals within the cell that control the making and burning of fat. What needs to be remembered is no one food is going to prove magic, it is a combination of effective diet and exercise plan that will really work. Avoid yoghurt that contains added sugars or sweetened fruit, as these upset the delicate chemical balance that allow the cultures to thrive. Sugars also feed the growth on unwanted yeasts, so you’re better off without it!

MYTH 6: EXERCISE MAKES YOU EAT MORE. OFTEN PEOPLE SHY AWAY FROM DOING EXERCISE USING THIS EXCUSE.

Fact: However, research has shown that after 20 minutes of exercise people ate no more than those who had done nothing. The only difference was that those who had exercised thought the food tasted better.

MYTH 7: EXTRA PROTEIN MAKES YOU STRONG.

Fact: The body has tremendous reserves and is very adaptive. The idea that you have to eat specified foods in specified amounts every day to maintain performance is unsound. You do not need to starve yourself to lose weight. When we are active, our body uses its own fat and carbohydrate for fuel. A diet that includes animal and vegetable protein supplies all the body needs to replenish its stores. There is no superdiet for super performance. Besides, high protein diet often lack key nutrients found in carbohydrate foods. You need every kind of food. Avoiding any kind of food is just as wrong as ingesting food supplements.

MYTH 8: LETTUCE MAKES YOUR FIGURE SLIM.

Fact: The theory adopted behind this fact is that, you can eat a food with low energy density, such as lettuce, and consume a huge amount for few calories. This belief is true to some extent as lettuce leaves practically do not contain calories. A tablespoon of butter has the same number of calories as 10 cups of leaf lettuce. However, generally they are not eaten alone and most lettuce sauces are high in fat.

Research suggests that losing ½ to 2 pounds a week by making healthy food choices, eating moderate portions, and building physical activity into your daily life is the best way to lose weight and keep it off. By adopting healthy eating and physical activity habits, you may also lower your risk for developing type 2 diabetes, heart disease, and high blood pressure.

MYTH 9: YOU CAN BURN FAT BY EATING CERTAIN FOODS, LIKE GRAPEFRUIT AND CABBAGE SOUP.

Fact: The grapefruit diet require you to eat half a grapefruit before every meal to reap the benefits of the fruit’s so-called fat-burning enzymes. Calories typically are limited to fewer than 800 a day, although some versions require that you eat until you are full. Grapefruit has no fat, is low in calories and sodium, and is packed with vitamin C. But the very low calories — and deficits in protein, fiber and several important vitamins and minerals — can make this diet dangerous. Similarly, the cabbage soup diet proponents report feeling lightheaded and weak because the diet is too low in protein, vitamins and complex carbohydrates. You may lose weight, but you’ll probably be too queasy to enjoy it. Remember, no foods can burn fat. Caffeine-rich foods may speed up your metabolism rate for a short time. However, they do not cause any weight loss. The best way to lose weight is to reduce the number of calories you eat and increase your physical activities.

MYTH 10: PROCESSED FOODS ARE NOT AS NUTRITIOUS AS FRESH FOODS.

Fact: Many processed foods are just as nutritious or in some cases even more nutritious than fresh foods depending on the manner in which they are processed.

Frozen vegetables are usually processed within hours of harvest. There is little nutrient loss in the freezing process so frozen vegetables retain their high vitamin and mineral content. In contrast, fresh vegetables are picked and transported to market. It can take days or even weeks before they reach the dinner table and vitamins are gradually lost over time no matter how carefully the vegetables are transported and stored.

Some processed foods, such as breads and breakfast cereals, have vitamins and minerals added for extra nutrition. In fact, the growing interest in health and nutrition has spurred the production of a whole new range of foods with added health and nutritional benefits (called “functional foods”) such as fat spreads with added fibre to lower cholesterol.

Processing can also make some nutrients more available. For example, removing phytic acid from grain foods by removing the bran helps to improve the absorption of iron from a food. Processing tomatoes into a tomato paste or sauce increases the amount of lycopene (an antioxidant) that is available to the body.

A few just seem like common sense. But whatever their origin, many just aren’t true:

MYTH 1: FEVER TREATMENT; COLD COMPRESS TAKES THE HEAT AWAY

The truth: To decrease the fever, sponge a child’s body with lukewarm water. Tap water should be about 90°F – 92°F to reduce the fever temporarily. Do not use cold water.  Cold water or ice often causes rebound with higher fever. Fever is the body’s normal method of reaction to fight infection or inflammation.

Fever is not a disease in itself. Rather, temperature is a sign of or a response to a problem. It is simply a body temperature above normal.  The normal human body temperature is 98.6°F or 37°C. It can be caused by a number of things like—being hot outside, exposure to an infection, or other issues.  The body raises the temperature in response to infections to change the favorable temperature of 98.6°F to 106°F.  The bacteria do not survive well in this new environment.

MYTH 2: FEED A COLD, STARVE A FEVER

The truth: This centuries-old saying, popularized by Mark Twain, simply isn’t so. All sick kids (and adults) — whether they’ve got a cold, fever, or both — need nutrients and liquids to get better, says Leigh Ann Greavu, a dietitian in St. Paul, Minnesota. If your child doesn’t feel like eating solids, then chicken noodle soup, juice, and even ice cream are good alternatives.

MYTH 3: GREENISH MUCUS MEANS YOUR CHILD HAS SOMETHING WORSE THAN A COLD

The truth: Not usually. While clear mucus is most common, green or yellow can also just be symptoms of a cold. However, discolored mucus plus a persistent high fever, decreased appetite, cough, or severe nasal congestion may be signs of a bacterial infection, which — unlike a cold — could require antibiotics. If you notice your child often has green or yellow mucus, there may be an underlying problem (enlarged adenoids, for instance) that’s causing recurring bacterial infections. In that case, let your pediatrician be your sleuth.

MYTH 4: COLDS AND FLU ARE MOST CONTAGIOUS BEFORE SYMPTOMS APPEAR

The truth: They spread most easily when symptoms are at their worst. That’s because these infections are commonly passed through coughed-up or sneezed-out droplets containing the virus, or via hand-to-hand contact. While the likelihood of catching (or passing) something peaks when kids are most miserable, the risk persists as long as the drip does. So even if your kid’s almost over it, give the other moms in your playgroup a heads up; they may decide to take a rain check.

MYTH 5: IT’S BEST NOT TO TREAT MILD FEVERS

The truth: It depends on how your child’s feeling. Fevers do help fight infections by stimulating the immune system and killing bacteria and viruses that can’t survive at higher-than-normal temperatures. But that’s no reason to let your child be miserable. Try to strike a balance between keeping him comfortable and letting his body do its job, says Daniel Levy, M.D., clinical assistant professor of pediatrics at the University of Maryland School of Medicine in Baltimore. If he has a mild fever but seems especially cranky, lethargic, or in pain, giving him the right dose of acetaminophen or ibuprofen will likely make him feel (and sleep) better. If he’s reasonably happy and energetic even though his temperature is 102 degrees, keeping an eye on him may be enough (just make sure he’s well hydrated). The exception: Any fever in an infant under 6 months merits a call to the doc at once.

MYTH 6: THE B.R.A.T. DIET IS BEST FOR DIARRHEA

The truth: A regimen of bananas, rice, applesauce, and toast used to be the standard prescription for thickening watery stools. While they work great, a plate full of rice, with banana for dessert, isn’t always appealing to a sick kid. “Your child will feel better faster if you feed him what he’ll actually eat,” says Andrea McCoy, M.D., an associate professor of pediatrics at Temple University in Philadelphia, Pennsylvania. (Just avoid spicy and greasy foods and fruit juice.)

MYTH 7: DON’T KISS YOUR BABY IF YOU HAVE A COLD

The truth: A peck on the lips probably won’t hurt, says Neil Schachter, M.D., author of “The Good Doctor’s Guide to Colds & Flu. ” Unlike a sneeze or a cough, which bring forth viral-rich fluids from your airways, the saliva hanging out in your mouth harbors very little cold virus — so it’s surprisingly hard to pass the illness through kissing. The best way to keep your baby from catching your cold: Wash your hands often.

MYTH 8: COLDS CAUSE EAR INFECTIONS

The truth: It does seem that way, but all colds are caused by viruses, while 90 percent of ear infections are caused by bacteria. So, why does your child seem to get an ear infection every time he has a cold? “Colds create mucus and fluid buildup in the ear tubes — a perfect environment for ear infection — causing bacteria to grow,” says Ari Brown, M.D., coauthor of “Toddler 411: Clear Answers and Smart Advice for Your Toddler.”