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Dr Rauzanah Afandi MBBS (Spore). WHO definition Health is a complete physical, mental and social well-being and not merely the absence of disease or infirmity.

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Presentation on theme: "Dr Rauzanah Afandi MBBS (Spore). WHO definition Health is a complete physical, mental and social well-being and not merely the absence of disease or infirmity."— Presentation transcript:

1 Dr Rauzanah Afandi MBBS (Spore)

2 WHO definition Health is a complete physical, mental and social well-being and not merely the absence of disease or infirmity An approach that emphasizes preventing illness and preventing premature aging as opposed to treating diseases

3 The integration of body, mind, emotions and spirit the appreciation that everything you do, think, feel and believe, has an impact on your state of health and the health of the world


5 A choice – a decision you make to move toward optimal health A way of life – a lifestyle you design to achieve your highest potential for wellbeing A process - developing awareness that health and happiness are possible in each moment of life


7 Islamic definition of humankind As-Sajda 32:7-9 …Then He fashioned him in due proportion, and breathed into him the soul(created by Allah for that person)…. Body (Jasad) Soul (Ruh) Self (Nafs ) Heart (Qalb) Mind (Aql)

8 Our Bodies are Entrusted to us, thus our Amanah to preserve and care for it It is the Vehicle for our Ruh Hadith :The Stronger Believer is Better than a weak believer We are Together in this temporary Journey to Hereafter Each of us at Different Phase

9 A Healthy Soul = Peaceful, Restful Soul Al-Fajr 89 : 27-30 (To the righteous soul will be said:) O (you) soul, in (complete) rest and satisfaction! Come back to your Lord well pleased(yourself) and well-pleasing unto Him. Enter you, then, among my Honoured slaves, and enter you My Paradise."



12 Love Allah our Creator and Sustainer As-Sajda 32:7-9 ……But He fashioned him in due proportion, and breathed into him something of His spirit…. Love for the sake of Allah Ali Imran :31 Say: If you really love Allah, then follow me, Allah will love you and forgive you your sins. And Allah is Oft-Forgiving, Most Merciful

13 Love Rasulullah (s.a.w) Follow his Sunnah Love Our Parents Serve them when they are still alive, make dua for them when they have passed on. Love Yourself : Healthy Self-Esteem At-Tin : 4 We have created man in the best of moulds We are Khalifah (Leader) on Earth

14 Love Our Brothers & Sisters Al-Hujuraat 49:10-13 Avoid Suspicion Avoid I am better than thou Attitude Avoid Spying on each other Avoid Backbiting Forgive their Weakness Cover their Aib (Wrongdoings)

15 Love Positive People & Environment They will Motivate and Inspire Love the Positive Side of People and Situations (Husnudzzon) Love Helping Others Love Sadaqah (even Smiling is Sadaqah)


17 Adh-Dhariyat 51:56 And I (Allah) created not the jinn and humankind, except to worship Me (Alone). Ar-Raad 13 :28 …..Verily in the remembrance of Allah do hearts find rest.

18 The heart becomes well when it acquires knowledge of Allah and His Names, Attributes, Actions and Commandments The heart also becomes well when it prefers acquiring Allah's Pleasure and prefers what He likes, all the while avoiding His prohibitions (avoid Sins)

19 Forms of Zikr (Remembrance of Allah) Solat Al Baqara 2:153 O ye who believe! Seek help with patient perseverance and prayer: for Allah is with those who patiently persevere(sabr) Solat is like food for the soul

20 Read the Quran Daily Ash-Shifaa(Remedy) Al-Huda(Guidance) Make Dua Al-Ghafir 40:60 And your Lord says Call on Me, I will answer your (Prayer)

21 Zikrullah (Tasbih, Tahmid, Takbir) Ayat-Ayat Shifaa (Healing) At-Taubah : 14 Yunus :57 An-Nahl : 69 Al-Isra : 82 Ash-Shuara : 80 Al-Fussilat : 44

22 Seek Forgiveness (Istighfar & Taubat) Soul Cleansing (Sins) Sins are like Poison to the Heart, weakens it Attitude of Gratitude (Syukur) For every Blessing Tawakkal Rely solely on Allah



25 Quran & Sunnah Eat Foods that are Halal and Wholesome (Halaalan Thoiyiban) Eat when Hungry, Stop before Full 1/3 food, 1/3 drink, 1/3 breathing No vessel worse than the Stomach

26 You are What you Eat The Food becomes Building Blocks for your Cells Millions of cells Die and get Replaced Macronutrients - Carbs/Protein/Fat Micronutrients – Vitamins/Minerals/ Antioxidants


28 Portion Control : 3333 diet daily 3 servings of complex carbohydrates 3 servings of lean protein (plant/meat) 3 servings of fruits 3 servings of vegetables Use fist-sized portions


30 Use Smaller Cups, Plates Eat the Healthiest Food First (vegetable, salad, fruit) Must you Clear your Plate?

31 Breakfast like a King, Dinner like a Pauper Alas Perut before attending party (fill stomach a little to Decrease Appetite) Carry Plain Water when you go out

32 Put healthiest foods at eye level at home (countertops, tables, fridge, pantry) Judge the food by the skin color - More colour, more nutrients. Consider buying organic if you eat the skin


34 At the supermarket, load up cart with fresh produce at the perimeter of the store Eliminate sugar as much as possible – if a snack has more than 10g, replace it Consume beverage with less/no added sugar eg teh O kosong, kopi si siew tai


36 Sugar is the NEW cocaine

37 Replace chips, keropok etc. with nuts, seeds, apples, celery, carrots, yoghurt When you receive junk food as gift, trash it. Avoid re-gifting it. Quit giving people unhealthy food Choose healthier cooking methods

38 Healthy Cooking Unhealthy Cooking Broiled Baked Fresh Grilled Light Roasted Steamed Sautéed Battered Breaded Buttery Creamy Crispy Cheesy Fried Glazed

39 Read nutritional labels Look at total calories, sugar, fat and sodium content Also look at the ratio of carbs to protein Go for 1:1 ratio Avoid ratio 5:1 or more Lesser artificial and processed ingredients, the better

40 Food Marketing Translation Low Fat No Added Sugar Trans-Fat Free Cholesterol-Free Artificial Flavour Natural Flavouring An essential source of vitamins & minerals

41 Superfoods Avocados Berries Broccoli Salmon Chia seeds Pomegranate Dates Kale Dark chocolate




45 We are Designed to Move – Muscles and Joints Our daily Ibadah involves Movement Start adding activity around your home or neighbourhood : walking to market, running, cycling, taking the stairs, exercise machines.

46 Aim for 10000 steps (pedometer, smartphone, app) Eliminate 1 hr of chair time from daily routine Identify one way you can work without sitting, and test it out (eg. be a bus conductor)

47 Organize home or office to encourage movement over convenience When you have a desk-bound job, stand up, walk or stretch every 20 min

48 Aerobic Running, Stair Climbing, Elliptical Trainer, Cycling, Swimming Resistance Training (Weight Training) Increases Muscle Mass Increases Metabolic Rate (muscles burn more)

49 Increases Cardio-Respiratory Fitness Improves Functional Capacity Makes Daily Activities Easier, more Enjoyable Lowers Blood Pressure

50 Increases Good Cholesterol (HDL) Better Blood Sugar Control Reduces Visceral Fat Increases Muscle Mass and Bone Mineral Density Reduces Anxiety and Depress ion (endorphins)

51 Aerobic Exercise (Cardio) Improves cardio-respiratory fitness 30-60 minutes 3-5 days a week 55-90% of maximum heart rate (HR max ) HR max = 220-Age

52 iDAT app

53 Al-Ghafir 40:61 Allah, it is He Who has made the night for you that you may rest therein and the day for you to see…

54 Sleep is Not a Weakness Sleep is a Necessity, not a Luxury Sleep Makes or Breaks a Day Ideal 7-9hrs of Sleep Quality is more important than Quantity Block all light in your bedroom at night A Cooler room helps you Fall and Stay Asleep Make Sleep a Family Value

55 Short Term Effects of Sleep Deprivation Reduced Alertness & Performance Memory and Cognitive impairment Occupational Injury Chronic Effects High Blood pressure Heart failure Stroke Obesity Depression and mood disorders Childhood growth retardation


57 Basic Screening Know your Blood Pressure and Cholesterol levels Know you BMI and Visceral Fat PAP smear Breast self-examination Mammogram

58 Additional Screening Blood Counts Tumour Markers Organ Functions Liver Kidney Thyroid Xrays/Scans Scopes (family history)



61 BMI = Weight (kg) / Height x Height(m 2 )

62 The minimum energy necessary to sustain life. Higher BMR = better energy expenditure BMR (kcal/day) = Body Mass (kg) x 24 x 1.05 % Body Fat 1. Subcutaneous Fat 2. Visceral Fat

63 Visceral Fat (intra-abdominal fat) is the fat that surrounds the vital organs on the trunk/stomach area. High Visceral Fat increases the risk of High Blood Pressure Heart Disease Type 2 Diabetes Mellitus







70 High risk Not permanent Redistribute fat from good to bad areas Very expensive

71 Wellness is an active process, of increasing awareness and making choices towards a more successful existence, here & hereafter 6Ds of Wellness Destination Desire Determination Discipline Diligence Dream Team


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