[SMART LIVING]

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7 Ways to Boost Your MemoryTips for remembering important details.

PuzzlesSudoku / Crossword Puzzle

Health Events

Answer Key

Cholesterol: The Good, the Bad & the HealthyIdentify the different kinds of cholesterol

Quotable Quotes

Heads-up on Headaches Knowing the symptoms and treating headaches

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Beautiful Mind

Physical Fitness

October - November 20082

he next time you feel a throbbing pain coming on, don’t just reach for any old bottle of pain-

killers. The kind of treatment you take would de-pend on the kind of headache you have. A rundown of the three main types of primary headaches:

Tension Headache

What it is: The most common type of headache, a tension headache is one that gives you a dull, consistent pain on both sides of the head. People who suffer from this say it feels like they have a tight band around their head.

What triggers it: Although researchers still have not pinpointed a specific cause, they cite the fol-lowing as possible triggers: stress, muscular ten-sion, changes in posture or holding awkward pos-tures (for example, staying in one position while working for hours on end), and lack of sleep.

How to treat it: Tension headaches can be al-leviated by over-the-counter (OTC) medications such as aspirin, ibuprofen, or acetaminophen. Be careful, though, not to overuse these painkillers; taking them too often could do more harm than good—they can cause rebound or chronic head-aches, making you have headaches even more fre-quently. Try to limit your use to twice a week, and take the smallest dose possible.

Cluster Headaches

What it is: The rarest type of headache, cluster headaches are basically an army of headaches sending out troops regularly over a period of time. This means you experience headaches daily (sometimes with several attacks in one day) for weeks, or even months, at a time. This type of headache is normally centered on the eye, and is more common among men aged 20 to 40.

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What triggers it: The cause of cluster headaches remains unknown. Some ex-perts believe that they begin in a nerve and end with the blood vessels around the brain, while others theorize that they come from changes in the vascular channels of the head.

How to treat it: Cluster headaches can’t be easily treated with OTC meds. The goal of treatment isn’t so much to make the headaches disappear completely, but to al-leviate the sometimes-excruciating pain. Two of the recommended treatments are: sumatriptan (which can be injected or used in nasal-spray form) and oxygen—inhaling oxygen through a mask at the rate of about eight liters per minute is said to provide relief.

Migraine

What it is: You don’t have to wonder why that cartoon character Migraine Boy was always in a bad mood. You’d be feeling rather foul, too, if you were experiencing the debilitating pain brought about by a migraine. A migraine is different from a tension headache in that it normally comes with visions of flashes of light. Migraine sufferers are also often sensitive to light and sound.

What triggers it: Hormones, stress, and even specific foods can trigger a migraine. Essentially, the blood vessels in your head become dilated and inflamed, and produce a throbbing pain.

How to treat it: Like cluster headaches, a migraine can be treated with triptan. If you often get migraine attacks, you may opt to ask your doctor about preventive medica-tions to lessen the amount of pain and the frequency of their occurrence.

Whatever type of headache you have, re-member to pay attention to other signals that your body may be sending out. If the headaches occur very often, or are accom-panied by other symptoms such as vomit-ing, seizures, or difficulty speaking, then it’s time to see your doc.

October - November 20084

veryone suffers from memory lapses—forgetting where you placed your car

keys, failing to recall someone’s name, missing that one item you were supposed to buy from the supermarket. Some chalk it up to “senior moments,” meaning forgetful-ness that comes with age. While it is normal to start losing brain cells by one’s 20s, there are still ways to keep you from completely turning into Forgetful Jones.

The brain is a lot like your muscles—it needs a bit of a workout to stay fit. Stimu-late your brain, and your senior moments might just become few and far between. A few tips:

Play mind games Solve a crossword puzzle or try your hand at Sudoku. By doing these—preferably on a daily basis—you help keep your brain razor sharp.

Pay attention Having trouble recalling someone’s name? Perhaps the problem is you weren’t focused on the person when you were introduced to him or her. “Learn to recognize situations where your memory lets you down and make a special effort to concentrate,” say the authors of the Reader’s Digest Good Health Fact Book. “You cannot expect to recall what you don’t take in properly in the first place.” You might have been thinking about conversation starters or distracted by your surroundings, so you weren’t able to fully commit the name to memory. Next time you meet someone new, pay attention to the name, and use it when you can during the conversation. For example, “Belinda, how do you know the birthday celebrant?”

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Ditch your shopping list Instead of depending too much on a list, try memorizing everything you’ve jotted down before heading to the store. Having a list on hand makes you rely on a piece of paper rather than your memory. Accord-ing to the Good Health Fact Book, “If you keep a shopping list, read it through but don’t take it to the shops with you—ex-ercise your memory instead.” It may help to divide the items on your list by product type (for example, toiletries, meat prod-ucts, and the like), or to remember exactly how many items there are on the list.

Get enough sleep Studies show that getting about eight hours’ sleep can help improve your memory. Yet another reason to get a good night’s sleep!

Play with words Try making use of mnemonics, a short poem or words to help you remember. If you have to memorize a list of items, make an acronym: for a grocery list of flour, eggs, milk, and sugar, it’d be easier to remember just “FEMS.” You can even create a short sentence using the acro-nym to help it stick to your memory more (“Females Entice Males Sometimes,” for example).

Keep it organized If you’re always misplacing your mobile phone, glasses, keys, and other items, des-ignate specific places for each of them. Place a tray on a table in your entryway to hold all your keys, or always put your glasses by your bed.

Get moving!Exercise doesn’t just keep your body fit; it may also help keep your brain fit, too. So hit the gym, go for a run, or take a dance class, and you’ll have a healthy body to go with your healthy mind!

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Department of HealthCancer Pain Awareness MonthFilariasis Awareness MonthMalaria Awareness MonthTraditional and Alternative Health Care MonthChronic Obstructive Pulmonary Disease (COPD)Awareness Week (3-9)National Skin Disease Detection and Prevention Week (10-16)

9th Health, Wellness, & Beauty Show 2008 “Your Health, Your Wealth” The show that gives you the healthy things in life!Who should attend: Store Merchandisers, Distributors, Purchasing Managers, Foreign and Local-based Trade Buyers, Retailers, Store Operators, Medical Prac-titioners, Medical Related Students, Healthcare Specialists, Hospital Operators, Beauty Salon Specialists, Fitness Instructors, Health Bus and General Public.When: November 28-30, 2008Where: Hall 1, 5F, SM Megatrade Hall

Fashion and Lifestyle Expo (Wellness A la Mode)A grandiose event representing the sound mind, body, and soul, the Fashion and Lifestyle Expo showcases top lifestyle connoisseurs’ products and services for fashion, beauty, and health buffs. It is also embellished by various interactive activities and gimmicks, AVP’s, talks, demos, soft launches, and a fashion show.When: November19-20, 2008Where: Music Hall, SM Mall of Asia

Lopez Lifelong Wellness FairThe Lopez Lifelong Wellness Group together with its partner companies will hold a unique and exciting family health fair. What differentiates this event from other fairs of its kind is the infusion of FUN in most of its programs, plus the inclusion of family-oriented activities.When: November 15-16, 2008Where: Rockwell Tent in Makati City

National Food Fortification Day (7)Deaf Awareness Week (10-16)World Diabetes Day (14)Drug Abuse Prevention and Control Week (17-23)Population and Development Week (23-29) *Events taken from www.doh.gov.ph

*Events posted here may change venue and/or schedule. Please confirm with event organizers.

National Food Fortification Day (7)Deaf Awareness Week (10-16)World Diabetes Day (14)Drug Abuse Prevention and Control Week (17-23)Population and Development Week (23-29) *Events taken from www.doh.gov.ph

Time Started:Time Finished:

Time Started:Time Finished:

- Fill every column, every row, and every 3 x 3 box with the numbers 1 to 9.

- Each number can only appear once in every column, row, and 3 x 3 box.

- The number of stars indicates the degree of diffiiculty, with one being the easiest.

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Anger causes an increase in blood flow to the brain. As a result, enraged per-sons tend to think and act irrationally. It can be dif-ficult to prevent sudden outbursts of emotion but it helps if you pause for a while and count to ten. This might give you more time to analyze the situation and rid yourself of unnecessary negative energy.

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- Fill the white squares with letters, forming words or phrases by solving clues which lead to the answers.

- The number of stars indicates the degree of difficulty, with one being the easiest.

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Counting sheep may put you to sleep when you’re ten but it might not do the trick when you’re older. If you find it hard to get a good night’s rest then maybe you should try to change your sleeping habits and environment. Clean your room and remove all the clutter

which could be a possible anxiety inducer. If you still can’t sleep after 20 minutes of lying in bed, try to get out of the room and read or listen to music until you feel sleepy. Make your bedroom primarily a place for sleeping. If you still find sleep elusive, you could also try natural sleep aids such as Sleepasil which is non-addictive and has no side effects. This dietary supplement could be bought without prescription and is available at all Mercury drug stores.

October - November 2008 11

Crossword puzzle provided by BestCrosswords.com (http://www.bestcrosswords.com). Used with permission

Across1. Courts 5. Postulate 10. Skills 14. Parent’s sister 15. Love deeply 16. Shed tears 17. Ropelike hairstyle 19. Hurt 20. Ornamental coronet 21. Coarse sieve 23. Quantities 26. Earphone 27. Herb of the parsley family 28. Fondle 29. Each partner 30. It’s a wrap

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1. Roll of bank notes 2. Belonging to us 3. Washington bill 4. Statues collectively 5. Roof of the mouth 6. Smells 7. Caribbean dance music 8. Exasperate 9. Mosaic pieces 10. Prizes 11. Closing hymn 12. Snickering sound 13. Used up 18. Subfusc 22. Normandy city 23. Shake like ___ 24. Motion picture

25. Expand to excess 26. Stern 28. Artificial waterway 30. Turkish palace 32. Sensation provided by buds on the tongue 33. Twisted expression? 35. Sudden collapse into failure 36. Recalcitrant 38. Small blemish 39. Carriage 41. Alarms 42. Clothed 43. Like most movies 44. Out 45. Hackneyed 47. Streetcar

50. Division of geologic time 51. Future fish 52. Sheet music abbr. 53. On the ___ (fleeing)

31. T.G.I.F. part 34. Gossamer 35. Rigid 36. Horse color 37. Gvmnt 38. Mother of Isaac 39. Perfume the air 40. Observation 42. Make a contribution 43. Pasta 45. Mobile home 46. Warns 47. Area of land 48. Wall covering slab for a kitchen or bathroom 49. External 54. Black, to Blake

55. Fuming 56. Director Ephron 57. Immerses 58. Titled 59. Division of a school year

October - November 200812

ention “cholesterol” and the average person automatically thinks that it is

bad for the health. But on the contrary, cholesterol is necessary for our bodies to function properly. There is good choles-terol and bad cholesterol, and it is the ex-cess of the bad ones which is dangerous to our health.

What Is Cholesterol?Cholesterol is a lipid which is found in our cell membranes. It regulates the membrane permeability under different bodily temperatures. Cholesterol is also necessary for the formation of Vitamin D, bile acids (which aid in digestion), and numerous hormones such as proges-terone, estrogen, androgens, and many others. It is mostly produced in the liver, but cholesterol levels are greatly affected by diet and other activities.

The Bad and the GoodThe “bad” cholesterol is called the low density lipoprotein or LDL. This is a

necessary lipoprotein which carries cho-lesterol in the blood and to different body tissues. Unfortunately, this is known as the bad cholesterol because excess LDLs cling to arterial walls and form plaque which may eventually clog our arteries. This plaque formation is known as ath-erosclerosis–the main cause of strokes and heart attacks.

“Good” cholesterol, meanwhile, is a high density lipoprotein or HDL. It is much smaller than an LDL, increasing in size as it takes cholesterol from other body tissues to the liver for excretion. HDL is known as the good cholesterol because it is known to reduce LDL levels, including the ones forming the dangerous plaques within our arteries. Therefore, it is more beneficial to have high levels of HDL in the blood since this type of cholesterol protects our body’s cardiovascular system.

Cholesterol ControlThe first step in increasing HDL levels (and, in turn, reducing LDLs) is through lifestyle modification. Below are general dos and don’ts for a better cholesterol level:

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CHOLESTEROL: THE GOOD, THE BAD, AND THE HEALTHY

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DOs

• Do eat foods high in soluble fiber (onions, whole grains, oats and oat bran, brown rice, fruits such as citrus fruit, apples, grapes, etc., and legumes)• Do use oils high in monounsaturated fat (olive oil or canola oil) when cooking• Do eat and drink soya products (tofu, soya milk, taho)• Do take in Omega-3 fatty acids (fish, sunflower oil, dark green vegetables, fish supplements)• Do exercise for 30 minutes three times a week

DON’Ts • Don’t eat trans fatty acids (hydrogenated oil or vegetable shortening found in most fast foods and baked goods)• Don’t drink more than two servings of alcoholic beverages per day• Don’t eat foods high in cholesterol (liver, egg yolk, pork fat, chicken skin, etc.) • Don’t use refined flour or sugar

By following these guidelines, you could increase your good cholesterol level while decreasing the bad—and be on your way to a healthier you!

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If there’s any message to my work, it is ultimately that it’s OK to be different, that it’s good to be different, that we should question ourselves before we pass judgment on someone who looks different, behaves different, talks different, is a different color. Johnny depp

The road to a friend’s house is never long. danish Proverb

A leader is a dealer in hope.

Napoleon Bonaparte

We have the hardest working people in the world, the most adaptable and the most congenial to employ. President Gloria Macapagal Arroyo

The best executive is the one who has sense enough to pick good men to do what he wants done, and self-restraint to keep from med-dling with them while they do it. Theodore Roosevelt

A good film is when the price of the dinner, the theater admission and the babysitter were worth it. Alfred Hitchcock

All of the women on The Appren-tice flirted with me - consciously or unconsciously. That’s to be expected. donald Trump

Management is doing things right; leadership is doing the right things. Peter F. drucker

How I will miss wearing that blue and white jersey with the name “Ateneo” on it. It was a fairy-tale ending for me and I thank every-one but most especially I thank the Lord for this wonderful gift! Chris Tiu

Am I not destroying my enemies when I make friends of them? Abraham Lincoln

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