Sunday, August 30, 2015

៥ ចំណុចសំខាន់ដែលលោកអ្នកត្រូវយល់ដឹងអំពីសុខភាពផ្លូវចិត្តរបស់អ្នក (5 Important Things You Need To Know About Your Mental Health)

5 Important Things You Need To Know About Your Mental Health Today

2318976349_540f469ece_zDepression and anxiety are often thought of as diseases of the Western lifestyle. While more common in Western cultures, depression and anxiety are found in every society in the world and are serious global health issues.
One study by the University of Queensland Australia involving 480,000 people in 91 countries in 2012 found that clinical anxiety affected around ten per cent of people in North America, Western Europe, and Australia/New Zealand compared to about eight per cent in the Middle East and six per cent in Asia. According to the National Institute of Mental Health, anxiety disorders are the most common mental illness in the U.S., affecting 40 million adults.
The World Health Organization’s latest numbers show that 350 million people suffer from depression globally and that it’s the leading cause of disability worldwide.
According to the National Institute On Aging, centenarians are the fastest growing age group in the world with their numbers projected to grow at more than 20 times the rates of the total population by 2050. By 2040, the National Institute on Aging says the number of people sixty-five or older (myself included) world-wide will hit a staggering 1.3 billion. Come 2017, it will be the first time there will be more people 65 and older than there will be kids younger than 5.
Also by the year 2050, over 28 million baby boomers are projected to develop Alzheimer’s.
That’s a lot of stressed out, depressed, and old brains.
With these kind of alarming statistics, big money is being poured into research on everything and anything brain related. The Congress of the United States declared the 1990’s to be “The Decade of the Brain” sponsoring educational activities and cutting-edge research. All of the focus has paid off with new discoveries yielding a much better understanding of our brain.
We’ve learned more about the brain in the past fifty years than in the preceding fifty thousand, and the cooperation of sciences over the next two decades may even surpass that record.” 

What Does This Mean For You?

It means that you may be living your life and making decisions that you think are in your brain’s best interest, but that are really based on outdated and erroneous information. When you know better, you can do better. The grim numbers above show that brain health needs to become a priority for young and old. The good news is that the new information is showing us that we can influence our brain and mental health much more than ever thought. The more informed we are as individuals about how to support our physical brains and minds, the better we can help ourselves, each other, and future generations.
On a personal level, a better functioning brain and a healthier mind can mean a happier, more vibrant, fulfilling life with more satisfying relationships. Health care professionals, educators, and parents can take advantage of this new information to encourage more compassionate, kind, resilient, emotionally intelligent, and mentally healthy individuals which elevates society as a whole.
Specifically, lets take a look at the five important things you need to know about your brain health today.

Your life sculpts your brain.

Your brain’s form and function are literally a reflection of your everyday habits. It turns out that the age of your brain may be of lesser influence on its structure than what you actually do with it.
Because of neuroplasticity, the scientific truth that your brain’s structure and operation are the result of your experiences, behaviors, emotions, and thoughts, you can support and improve your brain health by the things you do in your everyday life. Or conversely, your lifestyle can tax and stress your brain while increasing the chances of its decline and mental challenges. Diet, exercise, stress management, sleep, socialization, and mental stimulation are key elements to a brain healthy lifestyle. Read more here.

You’re not stuck with the brain you’re born with.

Your brain is always changing from the day you were born until the day you die, whether it’s to your benefit or not. Neuroplasticity has allowed people who have had strokes and brain trauma to recover amazing functionality. Congenitally blind people’s brains have figured out new ways to see. Children with cerebral palsy have learned to move more gracefully and children with autism have made cognitive strides once thought impossible. Experience-based neuroplasticity has also been harnessed to ease chronic pain. The examples go on and on. Read more here.

Depression is an umbrella term for many conditions, behaviors, and symptoms.

Depression is a complex illness with a basis in brain neurochemicals and thought patterns along with many other contributing factors such as life events, environment, biochemicals, and heredity. A depressed brain looks just like any other brain. In fact, there’s no medical test that can definitively diagnose depression, and it’s not understood in detail. Science has pinpointed the neurochemicals involved and many contributing factors, but the truth is we really don’t know the neural causes of depression or what’s a cause and what’s a symptom even.
At the most basic level, depression is just the routine activation of certain brain circuits, which we all have, in specific patterns that result in depression in that person. There are many factors which contribute to forming depressive patterns and many different ways to successfully treat depression. It’s a vey individual condition and there is no one-size-fits-all solution.

You have a brain in your belly.

Your gut brain, or enteric nervous system, consists of a network of some 100 million neurons lining the intestines – more than in your spinal cord. The enteric nervous system can function without any input from the central nervous system, actually transmits information to it, and uses over 30 neurotransmitters, including dopamine and serotonin, just like the brain in your head. Your gut is also home to most of the 100 trillion organisms making up your microbiome.
A growing body of research has demonstrated that a complex signaling system exists between the mind, brain, gut, and its microbiome which may play a role in brain conditions, including autism, anxiety, depression, and chronic pain. Maintaining a flourishing microbiome, which is wiped out by antibiotics, with probiotics (good bacteria) is showing promising results to improving everything from irritable bowel syndrome and oral health to mood, stress, and depression. Read more here about the enteric nervous system and about gut-brain health.

Fat is your brain’s friend.

For decades, we were told that low fat, low cholesterol was the way to go. The advised high carbohydrate, low fat diet has coincided with a startling increase in obesity, diabetes, and many mental health disorders, including depression and anxiety. We now know that this type of diet does not optimally feed your brain and some even suggest that it may be partially responsible for the Alzheimer’s epidemic.
I don’t know. What I do know is that your brain is 70 percent fat and that fat is it the preferred fuel of your metabolism. Most of the fatty acids in your brain are actually saturated and function as signaling messengers that influence metabolism, including the release of insulin. A diet that skimps on healthy fats robs your brain of the raw materials it needs to function optimally. Read more here.
image credit:

Friday, August 28, 2015

Faecal Transplants – Nurse Education Update

Faecal Transplants – Nurse Education Update

Faecal Transplants – Nurse Education Update

Just the thought of receiving a faecal transplant can initiate a sickening feeling in many; however as we know there are benefits from this procedure. If you have cared for clients who have suffered the effects of Clostridium difficile infection you will appreciate the ongoing difficulties experienced from a comfort and lifestyle perspective.  I came across the enclosed article published in the Ochsner Journal and it does provide some thought provoking and interesting information.
“Clostridium difficile infection (CDI) accounts for 20%-30% of cases of antibiotic-associated diarrhoea and is the most commonly recognized cause of infectious diarrhoea in healthcare settings. The incidence of CDI is rising, while the effectiveness of antibiotics for treatment decreases with recurrent episodes.
Faecal microbiota transplantation (FMT) has been documented in the medical literature since 1958, when 4 patients were given faecal enemas in addition to antimicrobial treatment. All 4 patients demonstrated resolution of symptoms within 48 hours. The efficacy of FMT for confirmed recurrent CDI was documented in 1983.
Worldwide cure rates of CDI with faecal transplantation are around 93%.”
The authors of the article identify that  FMT appears to be effective in high-risk populations, including patients with severe or complicated disease, immunosuppressed patients, and elderly patients.
The Nurses for Nurses Network has a great range of Nursing Education and Nursing activities related to Wound Care including Webinars, Webinar Recordings, Quizzes and downloads that are free with membership. The sessions are focused on Nurses who need to know about managing wounds  in the ‘real world’ where Nurses are often time poor and resource limited!

Why is horizontal violence and bullying so rife in our workplace?

Why is horizontal violence and bullying so rife in our workplace?

I have often asked myself, throughout my Nursing career, why are Nurses who are so adept at providing immense compassion to their patients in all sorts of unimaginable scenarios, so woeful at supporting and encouraging their colleagues. What is it about our profession that accepts, talks freely and even promotes the concept of “Nurses eating their  own”. Is it that we have such a poor opinion of our own collective self worth as a profession that we consistently do things that harm and denigrate our Nursing colleagues. Why is horizontal violence and bullying so rife in our workplace and why do we participate in this? If there is one thing I would like to see change in our profession in my life time it would be our attitude to each other, and the concept of Nursing professionalism and all it entails.
Why is this important you may ask? Isn’t bullying just a way of managing your workplace the way you want . Uh NO! We’ve all seen bullying used in different ways, overt and covert and all so damaging to our Nursing souls.Why do Nurses participate in this behaviour and why is it important to change this status quo.  One of the great hopes to come with Nursing training evolving to the universities was that this attitude would change, but unfortunately it still occurs and it continues to occur in countries that have long had university education.
The reason why it is so important to change this attitude is simple. It is to benefit our patients. When we strive to be the best we can be, when we have respectful and honest relationships, our patients are getting the best of us. Its long been recognised that when Nurses and physicians have mutually respectful and healthy relationships patient outcomes improve. Imagine the outcomes when we improve these relationships across our Nursing fields. I recall a short period during the post Patel time at Bundaberg Hospital when a transformational leadership style was in evidence and the focus was on the patient.  There was such respect for the Executive and the levels of stress working within this environment were tangibly less.
In these days of positiveness at all costs, sometimes we have to say , no this is not acceptable and I will not support this behaviour.
So next time your fellow Nurse speaks up for a patient support her/him, don’t walk away, The next time your team leader has the difficult conversation with the Nurse Manager about safe staffing levels , support them, don’t walk away.
The next time one of your colleagues suggests an innovative new strategy, support her or him and don’t walk away.

Thursday, August 27, 2015

Home cooked meal

អាហារពេលល្ងាចសាមញ្ញសម្រាប់ថ្ងៃខ្ជិល។ ល្ងរត្រីធូណាមីស្រស់ និង ទឹកស៊ុប ។

អស់កម្លាំងល្ហឹតល្ហៃ (Fatigue)

Fatigue can signal anemiadiabeteshypothyroidism or hepatitis C. But once your doctor rules out major medical causes of fatigue, it’s time to consider hidden ones.
“We look for the less obvious roots of fatigue — that’s our job,” says Brenda Powell, MD.
7 Hidden Causes of Your Fatigue
Hidden causes can include:

1. A junk food diet

Diets that are high in trans fats, saturated fats, processed foods and added sugars can sap your energy. Dr. Powell recommends switching to a diet high in good sources of protein — mainly fish, nuts, seeds and beans — with eight to 10 servings of fruits and vegetables per day.
Watch out for grains, though. These complex carbs affect insulin. “Insulin is the storage hormone that makes us heavier. The heavier we are, the higher our blood sugar becomes, and the more insulin resistance (prediabetes) we develop,” she says.

2. Lost nutrients

Today’s industrial farming practices may rob the soil of key fatigue-fighting minerals, some experts say. To be sure people are getting the nutrients they need, Dr. Powell recommends taking a multivitamin and mineral supplement. In particular, she thinks it is important to take supplements for:
  • Selenium, important for thyroid function and metabolism
  • Iodine, present in the iodized salt that many people with heart disease and high blood pressure avoid. “Low iodine states can result in fatigue,” she says.

3. Not enough omega-3

Fish are rich in omega-3 fatty acids — but most of us don’t eat enough. “I recommend about 1,000 mg of an omega-3 supplement,” says Dr. Powell. “My preference is fish oil because it is the long-chain form that our body needs.”

4. Vitamin D deficiency

Vitamin D gives us energy. Low levels of this vitamin can cause low energy and depression. “Vitamin D and omega-3 are necessary for every single cell in the body — including brain cells — to work properly,” says Dr. Powell. If blood tests reveal low vitamin D levels, she recommends supplements.

5. Low magnesium

We are born with a finite amount of magnesium — also needed for energy production — in our bones and muscles. The vast majority of Americans get less than half the required amount of this mineral from their diet.
“Magnesium is still leaching out of our bones and muscles in our 40s and 50s,” says Dr. Powell. She recommends magnesium replacement as part of a plan to address symptoms of insomnia, fatigue, constipation, muscle cramps and pain, joint pain, anxiety and elevated blood pressure.

6. Poor sleep

When it comes to sleep difficulties, “we’ve got the perfect storm happening in our 40s and 50s,” says Dr. Powell. Reasons for lost sleep include increased work responsibilities, living with teens, aging parents and falling magnesium levels.
For women, menopause and perimenopause are also factors. Falling levels of progesterone (a female hormone that helps with sleep) and hot flashes can cause insomnia. A change in caffeine metabolism doesn’t help.
“Women who have had two cups of coffee a day since age 20 suddenly can’t metabolize it as fast at age 50,” says Dr. Powell. Caffeine can take eight to 10 instead of five hours to clear the system. For these women, she recommends scaling back to one cup of coffee before 10 a.m.

7. A sedentary life

Ironically, not getting enough exercise can make you feel tired, says Dr. Powell. Regular exercise will boost your energy as well as your mood and fitness level.
If healthy changes in diet, sleep and exercise don’t improve fatigue after a couple of months, she often recommends:
  • B complex vitamins — these help our bodies make energy, especially in times of stress
  • Coenzyme Q10 — this cofactor, which helps enzymes produce energy in our cells, is often blocked by statins (common heart disease drugs)
In addition, “acupuncture can be helpful for fatigue, sleep, pain and hot flashes,” says Dr. Powell.

Wednesday, August 26, 2015

ជម្ងឺវង្វេង (Dementia)



ជម្ងឺវង្វេង គឺ ជាការបាត់បង់សមត្ថភាពខាងផ្លូវចិត្តយ៉ាងធ្ងន់ធ្ងរដែលជ្រៀតជ្រែកជាមួយនឹងសកម្មភាពធម្មតា ឬ ប្រក្រតីទាក់ទងនឹងសកម្មភាពរស់នៅប្រចាំថ្ងៃ វាមានរយះពេលជាងប្រាំមួយខែ ហើយវាមិនមានវត្តមានចាប់តាំងពីកំណើតនិងមិនបានតភ្ជាប់ជាមួយនឹងការបាត់បង់ឬការ ប្ឬ នៃការប្រែប្រួលនៃការបាត់បង់សា្មរតី/សន្លប់នោះទេ។



Dementia is a loss of mental ability severe enough to interfere with normal activities of daily living, lasting more than six months, not present since birth, and not associated with a loss or alteration of consciousness.

"The Free Medical Dictionary

Saturday, August 22, 2015

ផ្កាកូនខាត់ណា: កាឡូរី និង អត្ថប្រយោជន៍សុខភាព (Broccolini / Baby Broccoli: Calories & Health Benefits)

ផ្កាខាត់ណា (Broccoli ឬ Broccolini)មានច្រើនប្រភេទ។ខ្ញុំបានដាំផ្កាខាត់ណា ១ ថ្នាលនៅមុខផ្ទះតែវាមិនទាន់បានផ្តល់ផលនៅឡើយ។

ផ្កាកូនខាត់ណាប្រភេទ Broccolini

តារាងខាងក្រោមគឺជាតួលេខបរិមាណកាឡូរី និង អត្ថប្រយោជន៍សុខភាពទទួលបានពីផ្កាកូនខាត់ណានេះ

Broccolini -- Baby Broccoli

Nutrition Facts
Serving Size 1/2 cup (44 g)
Per Serving% Daily Value*
Calories 15
Sodium 15mg1%
Potassium 139mg4%
Carbohydrates 2.9g1%
Dietary Fiber 1.1g4%
Sugars 0.8g
Protein 1.2g
Vitamin A 0% · Vitamin C 65%
Calcium 2% · Iron 2%
*Based on a 2000 calorie diet

Broccolini -- Baby Broccoli Calories and Health Benefits

Read more: Calories in Freshdirect - Broccolini -- Baby Broccoli | Nutrition and Health Facts

Friday, August 21, 2015

Your Diet & Heat Disease: Rethinking Butter, Beef & Bacon

Your Diet and Heart Disease: Rethinking Butter, Beef and Bacon

Close up of corn on the cob with melted butter
Is it okay to eat butter now? “It’s not a sin,” says Steven Nissen, MD, chair of Cardiovascular Medicine at Cleveland Clinic. Dr. Nissen and other top cardiologists want you to know that things are changing in our view of diet and heart disease.
Indeed, the new federal government-commissioned Scientific Report of the 2015 Dietary Guidelines Advisory Committee includes some surprising departures from previous advice. Old beliefs have been overturned and new research avenues opened. Some controversies have heated up. Things are moving fast.
In case you missed something, Health Hub shares this roundup of the latest developments in our understanding of diet and heart disease.
Your Diet and Heart Disease: Rethinking Butter, Beef and Bacon


Okay, take a deep breath. We’re going to talk about cholesterol.
High-levels of cholesterol in the blood are strongly associated with coronary artery disease in patients of all types and ages. If you have a high level of cholesterol in your blood, you need to work with your doctor to make it lower, or face a higher risk of heart attack, stroke or other cardiovascular event.
But here’s the big news – you may not have to give up high cholesterol foods like butter, beef and bacon.

Many kinds of fat

“High cholesterol is a metabolic condition that can only be moderately influenced by diet,” says Dr. Nissen.
“Most circulating cholesterol is produced by the liver. Dietary cholesterol accounts for only about 15 to 20 percent of blood cholesterol. Changing the diet typically has only a modest effect on serum cholesterol levels.”
According to the above-cited Scientific Report, “Available evidence shows no appreciable relationship between consumption of dietary cholesterol and serum (blood) cholesterol.”
Your Diet and Heart Disease: Rethinking Butter, Beef

Down with no-fat diets

Dr. Nissen is strongly opposed to highly publicized low-fat diets that supposedly reverse coronary artery disease.
“You can use a bit of butter to flavor your food,” he says. “Moderation is key. There are a lot of reasons to hedge your bets, but you don’t have to absolutely avoid saturated fats. You just want to keep them under control.”

Trans fats

There is one kind of dietary fat that Dr. Nissen and everyone else says you should by all means avoid: trans fats. Trans fats are found in many fast foods, junk foods and commercial processed foods.
Also known as hydrogenated vegetable oils, they are totally linked to heart disease and should be shown no mercy.
Your Diet and Heart Disease: Rethinking Butter, Beef

What happened?

Why do experts sometimes change their minds about what’s good for you and what’s not? Because the science is always getting better.
“High-quality research requires meticulous methodology of the sort that’s evolved only recently with development of the randomized controlled trial,” says Dr. Nissen. “Research before the modern era relied mostly on observational studies, with all their inherent biases.”

Go Mediterranean

One study that Dr. Nissen strongly endorses is the PREDIMED investigation, published in the New England Journal of Medicine in 2013. Looking at a high-risk population of 7,500 people, it found that a Mediterranean diet including extra virgin olive oil or nuts reduced the incidence of major cardiovascular events.
“This is a high-quality study that blows the low-fat diet myth out of the water,” he says. “It’s good news for people advocating a sensible, balanced and tasty diet. Go Mediterranean and enjoy life!”
Your Diet and Heart Disease: Rethinking Butter, Beef


High blood pressure raises the risk of heart attack, stroke and other deadly conditions. If you have high blood pressure, you need to work with your doctor to get it lower. But you may not have to give up salt.
For a long time, salt has dominated the popular view of high-blood pressure and its prevention. But a recent study of more than 8,000 adults found only a modest relationship between salt intake and systolic (the top number) blood pressure. This study found that most important modifiable risk factor for high blood pressure is body mass index – in other words: lose weight.

Red meat, eggs and dairy: Not off the hook

For generations, eggs and red meat have topped the list of foods implicated in cardiovascular disease because of their high levels of dietary cholesterol.
But the new science-led exoneration of fat described above would seem to let red meat and eggs off the hook. And it largely has, as regards fat. But a whole new line of investigation focused on intestinal bacteria is keeping eggs and red meat in the spotlight.
Your Diet and Heart Disease: Rethinking Butter, Beef

Going for the gut

Stanley Hazen, MD, PhD, Section Head of Preventive Cardiology and Rehabilitation at Cleveland Clinic, has published one study after another linking the metabolic product of bacterial digestion of substances found in red meat and egg yolks with development of pathologies ranging from atherosclerotic plaque to heart failure to chronic kidney disease.
According to Dr. Hazen’s findings, increased blood levels of a compound formed by gut microbes following consumption of foods such as red meat and egg yolks are associated with increased risk of adverse cardiovascular outcomes, including death, even when controlling for other cardiovascular risk factors and traditional blood test results.

A new bad guy

Briefly, here’s how it works: Red meat and eggs (plus some dietary supplements and energy drinks) contain choline and carnitine, which gut bacteria metabolize into TMA (trimethylamine).
TMA travels to the liver, where it is converted to TMAO (trimethylamine-N-oxide) and released into the bloodstream.
There, TMAO becomes a factor that promotes vascular inflammation and formation of unstable plaques in arterial walls. The influence of TMAO on cardiovascular disease is significant enough to have prompted Dr. Hazen to develop an assay to assess cardiac risk by measuring plasma TMAO.
Your Diet and Heart Disease: Rethinking Butter, Beef

Eat meat or not?

So what are the dietary implications of these findings? When Dr. Hazen did a study comparing 51 habitual meat eaters with 26 vegetarians or vegans (Nat Med. 2013;19:576-585), he found that the vegetarians and vegans had much lower concentrations of plasma TMAO than did the meat eaters.
But he notes that recommendations must await further studies. “While multiple studies with thousands of subjects show high levels of TMAO predict increased future risks for heart attack, stroke or death, studies haven’t yet directly tested whether lowering TMAO lowers cardiac risk,” he says.
For now, Dr. Hazen recommends moderation. “If you eat a lot of red meat, this study argues to consider cutting back,’’ he says, noting that the same goes for eggs.

Here’s where we stand

You can eat meat, eggs, butter, nuts, dairy and some oils in moderation. Add a little salt, if you like. Enjoy aMediterranean diet.
Remember this: It’s not the fat in your food that’s going to give you a heart attack. It’s the fat on your body. Lose weight. Being overweight or obese raises your risk of heart attack, stroke, diabetes, cancers, and joint disease. Talk to your doctor about the best and safest way to do this.

Back to the future

In the 1973 movie Sleeper, Woody Allen plays a health food store owner who awakens from suspended animation into a future world where scientists have reversed the current wisdom and now consider deep-fried foods, steak, cream pies and hot fudge to be the real health foods. The joke always gets a big laugh. But it seems we have moved somewhat in that direction, at least where some fats are concerned.
One thing we know for certain is that dietary recommendations will continue to be fine-tuned as scientists continue to study food’s complicated effects on health.

Heart & Vascular Team

Source: Cleveland Clinic