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In Malaysia, diabetes is a common health concern that affects many of our loved ones. Whether it’s our parents, siblings, or close friends, supporting someone with diabetes is all about understanding their needs and making small changes in our daily routines. Here’s how you can help them manage their condition Makan Bersama, Sihat Bersama – Make Mealtimes a Family Effort In Malaysian culture, food is more than just a meal; it’s a way we connect. Instead of restricting certain foods, focus on creating diabetes-friendly meals that everyone can enjoy. Replace sugary kuih and drinks with healthier alternatives like fresh fruits, whole grains, and low-sugar beverages such as teh o kosong . Be supportive by eating the same healthy meals together and making it an inclusive experience. Jom Jalan-Jalan – Get Active as a Group Regular exercise is crucial for managing diabetes, and it can be a great way to spend quality time together. Make it a habit to join your loved one for a morning walk at the park, a light jog around the taman , or even a family badminton session. Engaging in these activities as a group will keep everyone motivated and active. Swap Kuih-Muih for Healthier Snacks, Including Keto Desserts In Malaysia, it’s common to serve snacks like karipap, cucur, or kuih during gatherings. Instead of avoiding these entirely, try healthier alternatives like steamed sweet potatoes, fresh fruits, or even keto-friendly desserts. Keto desserts are low in carbohydrates and sugar, making them a great option for diabetics as they help maintain stable blood sugar levels without sacrificing taste. This way, everyone can still enjoy sweet treats while staying on track with their health goals. Encourage Regular Medication Intake One of the most important aspects of diabetes management is taking medication on time. If your loved one is on prescribed medication, offer gentle reminders and support without being overbearing. This could be as simple as sending a reminder text or checking in during family meals. Ensuring they take their medication regularly will help them maintain stable blood sugar levels and prevent complications. Support Their Diabetes Management Without Stigma When it comes to checking blood sugar or taking medication, show support and understanding without making them feel uncomfortable. If your loved one needs to check their blood sugar during a family gathering or while lepak  at a mamak stall, be encouraging and respectful. Avoid drawing unnecessary attention or making them feel singled out. Understanding Cultural and Festival Food Choices During festive seasons like Hari Raya, Chinese New Year, or Deepavali, our tables are often filled with high-sugar, high-calorie dishes. Help your loved one enjoy these celebrations by including diabetes-friendly dishes, reducing sugar in traditional recipes, and keeping portion sizes in check. It’s about celebrating the occasion without compromising health. Living with someone who has diabetes means making small changes that can have a big impact. From healthier food choices to being a source of emotional support, these efforts help create a better environment for everyone to thrive. Remember, it’s not about exclusion but inclusion—living and thriving together, the Malaysian way! #vitamode #diabetesawareness #diabeteshealth #curatedforyou #scientificwellness #LivingWithDiabetesMY #DiabetesSupportMalaysia #DiabetesFriendlyLifestyle #DiabetesEducationMY

Zhang Zhijie, a promising young athlete met a tragic end when he collapsed on the court during a tournament in Indonesia, succumbing to cardiac arrest. His untimely passing serves as a stark reminder for all of us. This event highlights the importance of recognizing when to pause and heed our bodies' signals. Time to unwind – listen to what your body needs In the competitive realm of sports and amidst the relentless pace of daily life, the drive to surpass our limits can often eclipse the crucial need for rest and recovery. It's therefore, crucial to simplify our routines and prioritize self-care by structuring our days to avoid rushing. Developing healthy habits demands our deliberate attention and effort. Downtime isn't merely a matter of physical rest, it encompasses mental and emotional rejuvenation as well. Finding the balance between challenge and caution. One should avoid pressuring themselves into overtraining as it can lead to detrimental effects on both physical and mental health. Overtraining occurs when individuals exceed their body's capacity to recover from exercise, leading to chronic fatigue, decreased performance, and increased risk of injury. Emphasizing a balanced approach to training, listening to one's body, and allowing adequate recovery time are essential for sustaining long-term fitness and enjoying the positive benefits of physical activity. Muscle fatigue, is often a result of intense physical exertion, as a result of strenuous activity. Commonly marked by muscle weakness, but may also manifest through various symptoms such as muscle twitching, soreness, shortness of breath, a weakened grip, muscle cramps, and localized pain. These signs indicate that muscles have been pushed to their limits and require rest plus recovery to prevent injury and promote well-being. In our introduction, we emphasized the importance of holistic health, and it's crucial to remember that every aspect of your wellness is interconnected. Let's make changes that benefit both our bodies and our hearts! Prolonged stress can lead to altered hormonal states, such as increased cortisol and disrupted testosterone levels. Poor sleep patterns and decreased immunity, affect recovery and increased susceptibility to illness. Recognizing these signs can help prevent burnout and support overall health. The Importance of Rest in Fitness Rest is crucial to any fitness routine because it allows the body to recover, repair, and grow stronger. Adequate rest between workouts helps prevent injuries by giving muscles, tendons, and ligaments time to heal. Here are some tips to ensure you stay healthy and strong: Avoid Cold Water Warm Down Stretch it Out Mind Your Nutrition Listen to Your Body

Gestures, postures and movements! These actions are all supported by our bones. It may not sound like a big deal, but bones give us mobility. Our bones are made up of living cells and like all other cells that we have, they need to be constantly repaired. Our body works hard to replace old and broken bones with new and healthy ones. This process is known as bone remodeling. It has been estimated that every 7 to 10 years, we get a new set of bones. Bone remodeling is a metabolic process that involves growth factors, hormones, and enzymes for bone development that replaces older bones with stronger bones in order to maintain the strength of the bone and mineral balance. Calcium - Building Blocks For Bone Calcium is an important nutrient necessary for cellular function, most often associated with healthy bones and teeth. It also plays an important role in blood clotting, helping muscles to contract, and regulating normal heart rhythms and nerve functions. About 99% of the body’s calcium is stored in bones, and the remaining 1% is found in blood, muscle, and other tissues. Women ages 18 to 50, and men ages 18 to 70, need 1,000 milligrams (mg) of calcium daily. The amount increases to 1,200 mg per day for women over the age of 50 and men over the age of 71. This equals two servings of calcium-rich foods, such as dairy or foods and beverages fortified with calcium. The amount of calcium consumed daily helps to form most of our bone mass to prevent bone loss, but it also needs support from Vitamin D3 for calcium absorption into the bloodstream, and Vitamin K2 to activate proteins that direct calcium into our skeleton. Vitamin K2 - Promotes Bone Health & Prevents Coronary Heart Diseases The two key proteins in Vitamin K2 function to build healthy bones and keep our arteries clean. Vitamin K2 is a fat-soluble vitamin found to complete calcium regulation in the body. It ensures calcium actually enters into the bones and teeth. This helps to prevent bone fractures and osteoporosis. It effectively promotes bone health and prevents coronary heart diseases. Osteocalcin deposits calcium into the bones while MGP prevents calcium from accumulating in arteries. It contains two building proteins known as Osteocalcin and Matrix-GLA Protein (MGP). Both proteins are Vitamin K-dependent that would require Vitamin K2 to activate both proteins to become biologically active. Actived Osterocalcin binds to calcium and deposits calcium into the bones and teeth. While Activated MGP ensures calcium doesn't accumulate and deposit in arteries and soft tissues. Without adequate Vitamin K2, said proteins are inactive and do not work, which will cause calcium to accumulate and deposits into blood vessels causing the hardening of blood vessels. This leads to blood flow impairment and various heart complications. It takes years to build strong bones and vice versa, it also takes years for the skeleton to be brittle and porous if there is insufficient bone-building material or an inefficient bone regulation process. However, when you have adequate Vitamin K2 intake, both Matrix Protein GLA (MPG) and Osteocalcin are being activated to perfectly synergise the actions of catch and insert free floating calcium out of your arteries, directly into your bones.