this yr going to pass... this yr there a lot of up and downs in my life....i donnoe... i begining to feel more n more not like myself... i donnoe why also... wish to find back the happy me... it seem to have disappear...
Therefore i wish next yr, there will be a improvement in my emotional. i will be able to be stable in my emotional....wish my life will be able to find the balance pt...this yr, my work, studies, family, love life n health are all in a mess... everythign required me to spent time but there are only 24hour per day... even i don sleep, i also nt able to handle it. i really feel vy emotional and physical tired. will next yr be a better yr for me... i still like a ship in ocean that has lost it direction, finding meaningless in everything.....
mine african violet
Mine african violet have grow a lot since been transplant to soil. so happy to see it grow so healthy... wonder how much it grow when i back to office on wed... cant wait to see it grow. Just a piece of leaf but it have so much strength to keep itself alive.
Pass all 3 paper
I manage to pass all 3 exams paper...i really have no ideas how did i pass the paper... i really did vy badly....i manage to up my cap a bit...
It going to be Xmas
This year dont know why, i cant really feel xmas... even i diy all the xmas gift for my friends. i cant feel the xmas mood... oh no.... today xmas eve, i also didnt do much... i just sent the whole days with my family member. I went to my sister new flat at jurong, after that went for lunch at the nearby mail. Then went home, the went to MegaCourt at tampines with my mum n cow. Then have dinner, bath, .... n xmas is less than an hour away.....
Want one? Go to www.geocities.com/testiflash
Want one? Go to www.geocities.com/testiflash
mood swing
Another day had pass....Donnoe why... my mood swing is still vy great.... i really don like it... why am i being affect so easily... how not to be affect so easily. how to take things easy. how not to be affect by words... why am i like that... am i really happy... what i really wat? sometime i feel so blur... i donnoe what i want... i feel, as long there are ppl, there are bound to have problem... no matter wat...
a day at home
Today i never go out, whole day at home. Today didnt plan to go out. Just stay at home, to do somemore hand gift for friends. Hope it enough for sat. =)
Actually, i throw temper at mum during lunch time. I really dont like mum to be like that, everything also link to a "mi xin" The bow was hot therefore, i cant place it on my hands, then she sudden scold me for the way i hold my hand, saying i cant do it, i look like a begger, begging for stuff. Why must she say words like tat... does she know, she hurting me... i her daughter.... I know i wrong, i shouldnt shout back... but i cant control my temper...why am i like tat....
i really hate it.... when i cant control i will shout back... if i can control, i will just keep quiet... n just bear all the unhappiness to myself... i will never try to explain anything... cause when even i try to explain, ppl just think i creating excuses.... sometime i really donnoe what to do... should i say or not to say.... say will make ppl angry, dont say also will... i rather don say anything... cause sometime i really feel, nobody try to understand me. they just want me to be the one they want me to be. i cant be want i am.......
Actually, i throw temper at mum during lunch time. I really dont like mum to be like that, everything also link to a "mi xin" The bow was hot therefore, i cant place it on my hands, then she sudden scold me for the way i hold my hand, saying i cant do it, i look like a begger, begging for stuff. Why must she say words like tat... does she know, she hurting me... i her daughter.... I know i wrong, i shouldnt shout back... but i cant control my temper...why am i like tat....
i really hate it.... when i cant control i will shout back... if i can control, i will just keep quiet... n just bear all the unhappiness to myself... i will never try to explain anything... cause when even i try to explain, ppl just think i creating excuses.... sometime i really donnoe what to do... should i say or not to say.... say will make ppl angry, dont say also will... i rather don say anything... cause sometime i really feel, nobody try to understand me. they just want me to be the one they want me to be. i cant be want i am.......
Clearing leave
Year end clearing leave and finally able to have a rest. Able to have back a bit of my personal time. Doing gift for friends during this festival session. Today, went shopping with my co-li. It been a long time, went out with her.
Both of us went shopping to get xmas gift. hehe...both of us get the same gift for our bf. Except design. Each of us have our own preference in mind. =) Today really enjoy shopping.... I think gals all like shopping. If we manage to find the right friends, we really can shop whole day. hehe...
Tml, i will be clearing leave too. But will be staying at home. No intention of going out. Wish to rest and do some craft. =)
Both of us went shopping to get xmas gift. hehe...both of us get the same gift for our bf. Except design. Each of us have our own preference in mind. =) Today really enjoy shopping.... I think gals all like shopping. If we manage to find the right friends, we really can shop whole day. hehe...
Tml, i will be clearing leave too. But will be staying at home. No intention of going out. Wish to rest and do some craft. =)
25 things you can do take off 10 years or more
By Andreas von Bubnoff and Joanna Lloyd
We used to think our fate was in the cards—or in the stars. Now, thanks to research unlocking the secrets to living longer and better, we know different. It turns out that 70% of the factors influencing life expectancy are due to good choices and good luck—not good genes.
What are the moves that will peel off the years? Prevention asked dozens of scientists studying aging, exercise, nutrition, and related fields which changes deliver the biggest payoff. Read on for their picks—powerful enough to make these researchers adopt them in their own lives.
1. Stay the weight you were at 18
"Next to not smoking, this is probably the most important thing we can do to stay healthy and live longer," says Walter Willett, MD, chair of the department of nutrition at the Harvard School of Public Health.
Leanness matters, because fat cells produce hormones that raise the risk of type 2 diabetes. They also make substances called cytokines that cause inflammation—stiffening the arteries and the heart and other organs. Carrying excess fat also raises the risk of some cancers. Add it up, and studies show that lean people younger than age 75 halve their chances of premature death, compared with people who are obese.
The government deems a wide range of weights to be healthy (between 110 and 140 pounds for a 5-foot-4 woman), partly because body frames vary tremendously. So to maintain the weight that's right for you, Willett suggests you periodically try to slip into the dress you wore to your high school prom—assuming, of course, that you were a healthy weight at that age. If not, aim for a body mass index of about 23.5.
Willett can't use the prom-dress test himself. Nevertheless, at 6-foot-2 and a lean 184 pounds, he dutifully hews to the BMI of his youth.
2. Take the dynamic duo of supplements
They're what Bruce N. Ames, PhD, a professor of biochemistry and molecular biology at the University of California, Berkeley, swears by: his daily 800 mg of alpha-lipoic acid and 2,000 mg of acetyl-L-carnitine. In these amounts, he says, the chemicals boost the energy output of mitochondria, which power our cells. "I think mitochondrial decay is a major factor in aging," Ames says—it's been linked to diseases such as Alzheimer's and diabetes.
In his studies, elderly rats plied with the supplements had more energy and ran mazes better. "If you're an old rat, you can be enthusiastic," Ames says. "As people, we can't be sure until clinical trials are done." (They're under way.) But the compounds look very safe—the worst side effect documented in humans is a rash, Ames says—and "the data in animals looks really convincing," says S. Mitchell Harman, MD, PhD, president of the Kronos Longevity Research Institute in Phoenix.
3. Skip a meal
This one move could have truly dramatic results. Rats fed 30% less than normal live 30% longer than usual—and in a recent study at the Washington University School of Medicine in St. Louis, the hearts of the leaner human calorie-cutters appeared 10 to 15 years younger than those of regular eaters.
In other research, calorie restrictors improved their blood insulin levels and had fewer signs of damage to their DNA. Eating less food, scientists believe, may reduce tissue wear and tear from excess blood sugar, inflammation, or rogue molecules known as free radicals.
Edward Calabrese, PhD, and Mark Mattson, PhD, have opted for "calorie restriction lite." Calabrese, a professor of toxicology and environmental health sciences at the University of Massachusetts, Amherst, dumped the midday meal. Mattson, chief of the laboratory of neurosciences at the National Institute on Aging, has done without breakfast for 20 years.
Try it: Skip a meal a day. You don't need to try to cut calories; Mattson's research suggests you'll naturally consume less that day. Or try fasting one day a week. Just drink plenty of water.
4. Get a pet
Open up your home and heart to Rover or Boots. Owning a pet reduces the number of visits to the doctor, prolongs survival after a heart attack, and wards off depression, says James Serpell, PhD, director of the Center for the Interaction of Animals and Society at the University of Pennsylvania. (His family has a cat, a dog, a large green iguana, a bearded dragon, and a dozen fish.)
Pet ownership also protects against a major problem of aging: high blood pressure. In one standout study at State University of New York, Buffalo, stockbrokers with high blood pressure adopted a pet. When they were faced with mental stress, their BP increased less than half as much as in their counterparts without animal pals. But pick your pet with care. There is nothing stress-reducing about a dog that chews the baseboard to bits.
5. Get help for what hurts
Studies suggest that continuous pain may dampen the immune system—and evidence is clear that it can cause deep depression and push levels of the noxious stress hormone cortisol higher.
So enough with the stoicism: Take chronic pain to your doctor and keep complaining until you have a treatment plan that works, says Nathaniel Katz, MD, a neurologist and pain-management specialist at Tufts University School of Medicine. Your mood will improve—and your immune system may perk up, too.
6. Take a hike
To make the walls of your arteries twice as flexible as those of a couch potato, just walk briskly for 30 minutes, 5 days a week. That's what Hirofumi Tanaka, PhD, an associate professor of kinesiology and health education at the University of Texas, advises after tracking the elasticity of people's blood vessels using ultrasound.
With age, blood vessel walls tend to stiffen up like old tires—the main reason two-thirds of people older than age 60 have high blood pressure. Exercise keeps vessels pliable. Mild exercise also reduces the risk of diabetes, certain cancers, depression, aging of the skin, maybe even dementia. That excites exercise researcher Steven N. Blair, past president of the nonprofit Cooper Institute in Dallas. He's run nearly every day for almost 40 years. "Not bad for a 66-year-old fat man."
7. Fight fair
Nasty arguments between couples increase the risk of clogged arteries. In a recent University of Utah study, women's hearts suffered when they made or heard hostile comments; men's hearts reacted badly to domineering, controlling words.
"It's normal to have a fight with your spouse—it's a matter of how you fight," says Ronald Glaser, PhD, an immunologist at Ohio State University. What he and his wife, Ohio State clinical psychologist Janice Kiecolt-Glaser, PhD, put off-limits: "Getting nasty, sarcastic, or personal, or using body language like rolling your eyes. It's better to simply agree to disagree."
8. Stop and plant the roses
Gardening or being around plants bears fruit. In one study, blood pressure jumped in workers given a stressful task—but rose only a quarter as much if there were plants in the room. And patients who had a view of trees as they recovered from surgery left the hospital almost a day sooner than those with a view of a brick wall.
9. Hoist a few (weights, that is)
Everyone knows cardio exercise is key to slowing the advance of time. More surprising: Strength-training is crucial, too. That's because after their mid-40s, people lose 1/4 pound of muscle mass a year, gaining fat in its place.
But, says Miriam E. Nelson, PhD, an associate professor at the Friedman School of Nutrition at Tufts University, "For a couple of decades, you don't have to lose any muscle, if you do the appropriate exercises." Even people well into their 90s can regain muscle, she's found. Just lift weights 2 or 3 days a week, for a minimum of 30 minutes.
The payoff: more endurance, stronger bones, less risk of diabetes—and better sleep and thinking. Nelson rock climbs and does plenty of other weight-bearing exercise.
10. Do a good deed
Pick up trash in the park or shop for a neighbor who needs help, says William Brown, PhD, a lecturer of psychology at Brunel University, West London. He studied people in Brooklyn and found that those who had a denser social network and gave more to their friends and family than they received—whether the gift was in the form of money, food, advice, or time—reported feeling healthier than others, even when he factored in activity levels.
Another study, at the University of Michigan, looked at 423 elderly married couples; after 5 years, the pairs who were more altruistic were only half as likely to have died. "Many people grow up thinking it's a dog-eat-dog world," Brown says. "But there's a lot of data that suggests the best way to be healthy is to be kind to others."
Next: Eat a rainbow
11. Eat a rainbow...
...made of vegetables, says Peter Greenwald, MD, director of the division of cancer prevention at the National Cancer Institute. Their cancer-preventing abilities are unparalleled. Remember: Aim for nine servings of fruits and vegetables each day.
12. Sup from the sea
Don't just slap anything with fins onto your plate: You want fatty fish, such as salmon, sardines, and lake trout. They contain the omega-3 fatty acids DHA and EPA, which many studies show help prevent sudden death from heart attack. Omega-3s may also help ward off depression, Alzheimer's disease, and age-related macular degeneration, a leading cause of blindness—and maybe some cancers, although evidence is mixed.
To get more of the benefits of good fats, snack on an ounce (a handful) of walnuts a day. Use less corn oil, and more canola and olive oils. Greg Cole, PhD, a professor of medicine and neurology at UCLA, also avoids cookies, margarine, and snack foods such as chips, which are loaded with unhealthy trans fats. On his menu: two tuna sandwiches plus a couple of DHA-enriched eggs a week. He takes 2 g of fish oil daily.
13. Belt out a tune
Exposing yourself to music might help boost your immune system: In a study done by Robert Beck, PhD, a professor emeritus at the University of California, Irvine, levels of an infection-fighting antibody called IgA increased 240% in the saliva of choral members performing Beethoven's Missa Solemnis.
14. Drink a cuppa
Intrigued by studies (of mice, cells in lab dishes, and people) that say tea may fight prostate and breast cancer and heart disease, researcher Anna Wu, PhD, a professor of preventive medicine at the University of Southern California, downs at least 3 cups daily. Green is best, although black tea confers some benefits, too.
15. Whittle your waist
To determine if your body is staying young, the tape measure is better than the bathroom scale: Your weight can remain the same while you lose muscle and pack on fat, including visceral fat, the culprit behind a thick waist. It's linked to a heightened risk of age-related ills such as high blood pressure, diabetes, and heart disease. If your waist measures more than 35 inches (for a woman) or 40 inches (for a man), you probably have too much belly fat.
The best way to shed that inner load: exercise, says Kerry Stewart, EdD, director of clinical and research exercise physiology at the Johns Hopkins University School of Medicine. In a 6-month study of 69 men and women, he found a 20% reduction in visceral fat, though participants lost only 5 pounds. Stewart's program was brisk but not too arduous: 45 minutes of moderate-intensity aerobics three times a week and 20 minutes of moderate-intensity weight training, also three times weekly.
16. Double up on D
If there's one vitamin supplement you should take, this is it, experts say. Vitamin D is made in the skin when sun hits it—but as people get older, the D factory doesn't work as well. About half of Americans fall short. Research suggests that a lack of D raises the risk of osteoporosis, multiple sclerosis, and various cancers.
"No other nutrient is so widely deficient in the United States," says Meir Stampfer, MD, chair of the department of epidemiology at the Harvard School of Public Health. "Unless you eat a lot of fish, you have to supplement." Stampfer takes 1,800 IU daily in the winter and 800 to 1,200 IU a day the rest of the year. Make sure your supplement contains vitamin D3, the form the skin makes.
17. Dine on curry
Turmeric, the spice that makes curry yellow, is loaded with curcumin, a chemical with potent antioxidant and anti-inflammatory properties. In India, it's smeared on bandages to help heal wounds.
East Asians also eat it, of course—which might explain why they have lower rates than we do of various cancers and Parkinson's disease and Alzheimer's disease. (Animal research is promising.) Cole, of UCLA, makes sure he gets a good dose of Indian food with "lots of yellow stuff" three times weekly. Don't like the taste? Try a daily curcumin supplement of 500 to 1,000 mg.
18. Donate blood
The life you save may be your own. Many researchers think that we take in too much iron, mostly from eating red meat. Excess iron is thought to create free radicals in the body, speeding aging and raising risk of heart disease, cancer, and Alzheimer's. Until menopause, women are naturally protected from iron overload, but after that the danger of overdose climbs.
Preliminary studies suggest you can lower your risk of heart disease by regularly giving blood. Thomas Perls, MD, an associate professor of medicine at Boston University who leads the New England Centenarian Study, donates a unit every 2 months. He has a rare blood type, so he's helping others—and he may get something out of it, too. If you're scared of needles, at least go easy on red meat: no more than a daily serving the size of a pack of cards.
Next: Look out for your eyes
11. Eat a rainbow...
...made of vegetables, says Peter Greenwald, MD, director of the division of cancer prevention at the National Cancer Institute. Their cancer-preventing abilities are unparalleled. Remember: Aim for nine servings of fruits and vegetables each day.
12. Sup from the sea
Don't just slap anything with fins onto your plate: You want fatty fish, such as salmon, sardines, and lake trout. They contain the omega-3 fatty acids DHA and EPA, which many studies show help prevent sudden death from heart attack. Omega-3s may also help ward off depression, Alzheimer's disease, and age-related macular degeneration, a leading cause of blindness—and maybe some cancers, although evidence is mixed.
To get more of the benefits of good fats, snack on an ounce (a handful) of walnuts a day. Use less corn oil, and more canola and olive oils. Greg Cole, PhD, a professor of medicine and neurology at UCLA, also avoids cookies, margarine, and snack foods such as chips, which are loaded with unhealthy trans fats. On his menu: two tuna sandwiches plus a couple of DHA-enriched eggs a week. He takes 2 g of fish oil daily.
13. Belt out a tune
Exposing yourself to music might help boost your immune system: In a study done by Robert Beck, PhD, a professor emeritus at the University of California, Irvine, levels of an infection-fighting antibody called IgA increased 240% in the saliva of choral members performing Beethoven's Missa Solemnis.
14. Drink a cuppa
Intrigued by studies (of mice, cells in lab dishes, and people) that say tea may fight prostate and breast cancer and heart disease, researcher Anna Wu, PhD, a professor of preventive medicine at the University of Southern California, downs at least 3 cups daily. Green is best, although black tea confers some benefits, too.
15. Whittle your waist
To determine if your body is staying young, the tape measure is better than the bathroom scale: Your weight can remain the same while you lose muscle and pack on fat, including visceral fat, the culprit behind a thick waist. It's linked to a heightened risk of age-related ills such as high blood pressure, diabetes, and heart disease. If your waist measures more than 35 inches (for a woman) or 40 inches (for a man), you probably have too much belly fat.
The best way to shed that inner load: exercise, says Kerry Stewart, EdD, director of clinical and research exercise physiology at the Johns Hopkins University School of Medicine. In a 6-month study of 69 men and women, he found a 20% reduction in visceral fat, though participants lost only 5 pounds. Stewart's program was brisk but not too arduous: 45 minutes of moderate-intensity aerobics three times a week and 20 minutes of moderate-intensity weight training, also three times weekly.
16. Double up on D
If there's one vitamin supplement you should take, this is it, experts say. Vitamin D is made in the skin when sun hits it—but as people get older, the D factory doesn't work as well. About half of Americans fall short. Research suggests that a lack of D raises the risk of osteoporosis, multiple sclerosis, and various cancers.
"No other nutrient is so widely deficient in the United States," says Meir Stampfer, MD, chair of the department of epidemiology at the Harvard School of Public Health. "Unless you eat a lot of fish, you have to supplement." Stampfer takes 1,800 IU daily in the winter and 800 to 1,200 IU a day the rest of the year. Make sure your supplement contains vitamin D3, the form the skin makes.
17. Dine on curry
Turmeric, the spice that makes curry yellow, is loaded with curcumin, a chemical with potent antioxidant and anti-inflammatory properties. In India, it's smeared on bandages to help heal wounds.
East Asians also eat it, of course—which might explain why they have lower rates than we do of various cancers and Parkinson's disease and Alzheimer's disease. (Animal research is promising.) Cole, of UCLA, makes sure he gets a good dose of Indian food with "lots of yellow stuff" three times weekly. Don't like the taste? Try a daily curcumin supplement of 500 to 1,000 mg.
18. Donate blood
The life you save may be your own. Many researchers think that we take in too much iron, mostly from eating red meat. Excess iron is thought to create free radicals in the body, speeding aging and raising risk of heart disease, cancer, and Alzheimer's. Until menopause, women are naturally protected from iron overload, but after that the danger of overdose climbs.
Preliminary studies suggest you can lower your risk of heart disease by regularly giving blood. Thomas Perls, MD, an associate professor of medicine at Boston University who leads the New England Centenarian Study, donates a unit every 2 months. He has a rare blood type, so he's helping others—and he may get something out of it, too. If you're scared of needles, at least go easy on red meat: no more than a daily serving the size of a pack of cards.
Next: Look out for your eyes
19. Look out for your eyes
Getting plenty of omega-3s in food or supplements may help ward off age-related macular degeneration. Plant antioxidants such as lutein and zeaxanthin (found in leafy green vegetables like kale and collards) are helpful, too.
People who have drusen—tiny deposits within the retina that can be early signs of macular degeneration—can reduce their risk of blindness in both eyes by 25% if they take a supplement, says John Paul SanGiovanni, ScD, a staff scientist at the National Eye Institute. What to take, according to his study: 500 mg of vitamin C, 400 IU of vitamin E, 80 mg of zinc, 15 mg of beta-carotene, and 2 mg of copper.
20. Take fern extract for your skin
Studies suggest that the antioxidant-rich extract of the South American fern Polypodium leucotomos may help keep your skin youthful by protecting against free radicals and reducing inflammation. Until clinical trials find proof, "it's like chicken soup—it can't hurt and it might help a bit," says dermatologist Mary Lupo, MD, a Prevention advisor and a clinical professor of dermatology at the Tulane University School of Medicine.
Lupo takes 240 mg every morning in a supplement called Heliocare, made by Ivax Dermatologicals. She also slaps on broad-spectrum sunscreen and Retin-A daily and eats a diet loaded with colorful fruits and vegetables—blueberries, raspberries, grapefruit, broccoli, spinach. It may also help to drink green tea and nibble flavonoid-rich dark chocolate, she adds. What you must do: Avoid excessive sun exposure and don't smoke.
21. Take a deep breath
Strife at work, bumper-to-bumper traffic, little Will's report card: Stress increases the concentration of the hormones cortisol and norepinephrine in our bloodstream, kicking up blood pressure and suppressing the immune system. Chronic stress delays wound healing, promotes atherosclerosis, and possibly shrinks parts of the brain involved in learning, memory, and mood.
"The key is lowering the concentration of those stress hormones," says Bruce Rabin, MD, PhD, medical director of the Healthy Lifestyle program at the University of Pittsburgh Medical Center. He's devised a research-based program that mutes the hormone flow: It includes meditation, deep breathing, writing, chanting, and guided imagery.
Check it out at the Healthy Lifestyle program Web site.
Deep breathing is the top antistress pick of Prevention advisor Andrew Weil, MD: He makes time for it at least twice a day. "It only takes 2 minutes," he says. "I do it in the morning, when I'm falling asleep in the evening, and any time I feel upset."
Technique
Exhale strongly through the mouth, making a whoosh sound. Breathe in quietly through the nose for a count of 4. Hold your breath for a count of 7; then exhale with the whoosh sound for a count of 8. Repeat the cycle three more times.
22. Hey—turn it down!
Exposure to noise damages the delicate hair cells of your inner ears. So when you're around loud noise, wear earplugs—the cheap type you can buy at the drugstore, or pricier ones that preserve sound quality. Andy Vermiglio, a research audiologist at the House Ear Institute in Los Angeles, offers free hearing tests at trade shows for audio engineers (aka sound guys). He can always tell which 40-year-old engineer was religious about ear protection and which one was careless: The latter typically has the hearing of a 70-year-old.
23. Get more shut-eye
Some sleep problems raise the risk of high blood pressure, heart disease, and diabetes—maybe even obesity. Everyone's sleep needs are different; to find out what yours are, sleep experts recommend you turn off the alarm clock when you're well rested, and see how long you naturally sleep. (Most people need 7 to 8 hours.)
While you're at it, ask your spouse if you snore. Snorting and honking through the night are signs that you may have sleep apnea, which causes you to stop breathing at least five times an hour; it raises your risk of stroke. An estimated 18 million Americans have the disorder, but many don't know it, reports the National Sleep Foundation. Doctors are more likely to miss sleep apnea in women, says Joseph Kaplan, MD, codirector of the Mayo Sleep Disorders Center in Jacksonville, FL—and women may not want to mention their unladylike habit. Ladylike, schmadylike. Tell your doctor.
24. Drop that hot potato
High-glycemic foods, rich in quick-digesting carbohydrates, can cause blood sugar spikes and crashes and contribute to overeating and diabetes risk—which accelerates aging.
We need to retrain our taste buds, says Willett. What to ditch: sugary drinks. And cut way back on America's favorite veggie, the potato. It has the highest glycemic index of any vegetable, sending more sugar rushing into the bloodstream faster. Willett's team at Harvard recently found that over a 20-year period, women who ate more whole grains and fewer spuds had a 20 to 30% lower risk of type 2 diabetes. His carb picks for his own dinner: brown rice and whole grain bread, and sometimes whole wheat pasta or bulgur.
25. Put on your rose-colored glasses
"Embracing some of the positive aspects of aging is helpful," says Becca Levy, PhD, an associate professor of epidemiology and psychology at Yale. She found more than a 7-year survival advantage for older men and women with a positive attitude toward aging, compared with people who have a negative one.
If you're a cranky sort, you might also want to tweak your attitude about other things. "People who have a goal in life—a passion, a purpose, a positive outlook, and humor—live longer," says Robert Butler, MD, president of the International Longevity Center in New York City.
Embrace life, and the coming of old age—it happens to all of us. If we're lucky.
The Biggest Bang
Here are the top seven steps you can take to stay young:
Take brisk walks
Keep your waist trim
Eat a wide variety of fruits and vegetables
Strength-train a few times a week
Get enough sleep (most people need 7 or 8 hours nightly)
Manage your stress
Keep a positive outlook
We used to think our fate was in the cards—or in the stars. Now, thanks to research unlocking the secrets to living longer and better, we know different. It turns out that 70% of the factors influencing life expectancy are due to good choices and good luck—not good genes.
What are the moves that will peel off the years? Prevention asked dozens of scientists studying aging, exercise, nutrition, and related fields which changes deliver the biggest payoff. Read on for their picks—powerful enough to make these researchers adopt them in their own lives.
1. Stay the weight you were at 18
"Next to not smoking, this is probably the most important thing we can do to stay healthy and live longer," says Walter Willett, MD, chair of the department of nutrition at the Harvard School of Public Health.
Leanness matters, because fat cells produce hormones that raise the risk of type 2 diabetes. They also make substances called cytokines that cause inflammation—stiffening the arteries and the heart and other organs. Carrying excess fat also raises the risk of some cancers. Add it up, and studies show that lean people younger than age 75 halve their chances of premature death, compared with people who are obese.
The government deems a wide range of weights to be healthy (between 110 and 140 pounds for a 5-foot-4 woman), partly because body frames vary tremendously. So to maintain the weight that's right for you, Willett suggests you periodically try to slip into the dress you wore to your high school prom—assuming, of course, that you were a healthy weight at that age. If not, aim for a body mass index of about 23.5.
Willett can't use the prom-dress test himself. Nevertheless, at 6-foot-2 and a lean 184 pounds, he dutifully hews to the BMI of his youth.
2. Take the dynamic duo of supplements
They're what Bruce N. Ames, PhD, a professor of biochemistry and molecular biology at the University of California, Berkeley, swears by: his daily 800 mg of alpha-lipoic acid and 2,000 mg of acetyl-L-carnitine. In these amounts, he says, the chemicals boost the energy output of mitochondria, which power our cells. "I think mitochondrial decay is a major factor in aging," Ames says—it's been linked to diseases such as Alzheimer's and diabetes.
In his studies, elderly rats plied with the supplements had more energy and ran mazes better. "If you're an old rat, you can be enthusiastic," Ames says. "As people, we can't be sure until clinical trials are done." (They're under way.) But the compounds look very safe—the worst side effect documented in humans is a rash, Ames says—and "the data in animals looks really convincing," says S. Mitchell Harman, MD, PhD, president of the Kronos Longevity Research Institute in Phoenix.
3. Skip a meal
This one move could have truly dramatic results. Rats fed 30% less than normal live 30% longer than usual—and in a recent study at the Washington University School of Medicine in St. Louis, the hearts of the leaner human calorie-cutters appeared 10 to 15 years younger than those of regular eaters.
In other research, calorie restrictors improved their blood insulin levels and had fewer signs of damage to their DNA. Eating less food, scientists believe, may reduce tissue wear and tear from excess blood sugar, inflammation, or rogue molecules known as free radicals.
Edward Calabrese, PhD, and Mark Mattson, PhD, have opted for "calorie restriction lite." Calabrese, a professor of toxicology and environmental health sciences at the University of Massachusetts, Amherst, dumped the midday meal. Mattson, chief of the laboratory of neurosciences at the National Institute on Aging, has done without breakfast for 20 years.
Try it: Skip a meal a day. You don't need to try to cut calories; Mattson's research suggests you'll naturally consume less that day. Or try fasting one day a week. Just drink plenty of water.
4. Get a pet
Open up your home and heart to Rover or Boots. Owning a pet reduces the number of visits to the doctor, prolongs survival after a heart attack, and wards off depression, says James Serpell, PhD, director of the Center for the Interaction of Animals and Society at the University of Pennsylvania. (His family has a cat, a dog, a large green iguana, a bearded dragon, and a dozen fish.)
Pet ownership also protects against a major problem of aging: high blood pressure. In one standout study at State University of New York, Buffalo, stockbrokers with high blood pressure adopted a pet. When they were faced with mental stress, their BP increased less than half as much as in their counterparts without animal pals. But pick your pet with care. There is nothing stress-reducing about a dog that chews the baseboard to bits.
5. Get help for what hurts
Studies suggest that continuous pain may dampen the immune system—and evidence is clear that it can cause deep depression and push levels of the noxious stress hormone cortisol higher.
So enough with the stoicism: Take chronic pain to your doctor and keep complaining until you have a treatment plan that works, says Nathaniel Katz, MD, a neurologist and pain-management specialist at Tufts University School of Medicine. Your mood will improve—and your immune system may perk up, too.
6. Take a hike
To make the walls of your arteries twice as flexible as those of a couch potato, just walk briskly for 30 minutes, 5 days a week. That's what Hirofumi Tanaka, PhD, an associate professor of kinesiology and health education at the University of Texas, advises after tracking the elasticity of people's blood vessels using ultrasound.
With age, blood vessel walls tend to stiffen up like old tires—the main reason two-thirds of people older than age 60 have high blood pressure. Exercise keeps vessels pliable. Mild exercise also reduces the risk of diabetes, certain cancers, depression, aging of the skin, maybe even dementia. That excites exercise researcher Steven N. Blair, past president of the nonprofit Cooper Institute in Dallas. He's run nearly every day for almost 40 years. "Not bad for a 66-year-old fat man."
7. Fight fair
Nasty arguments between couples increase the risk of clogged arteries. In a recent University of Utah study, women's hearts suffered when they made or heard hostile comments; men's hearts reacted badly to domineering, controlling words.
"It's normal to have a fight with your spouse—it's a matter of how you fight," says Ronald Glaser, PhD, an immunologist at Ohio State University. What he and his wife, Ohio State clinical psychologist Janice Kiecolt-Glaser, PhD, put off-limits: "Getting nasty, sarcastic, or personal, or using body language like rolling your eyes. It's better to simply agree to disagree."
8. Stop and plant the roses
Gardening or being around plants bears fruit. In one study, blood pressure jumped in workers given a stressful task—but rose only a quarter as much if there were plants in the room. And patients who had a view of trees as they recovered from surgery left the hospital almost a day sooner than those with a view of a brick wall.
9. Hoist a few (weights, that is)
Everyone knows cardio exercise is key to slowing the advance of time. More surprising: Strength-training is crucial, too. That's because after their mid-40s, people lose 1/4 pound of muscle mass a year, gaining fat in its place.
But, says Miriam E. Nelson, PhD, an associate professor at the Friedman School of Nutrition at Tufts University, "For a couple of decades, you don't have to lose any muscle, if you do the appropriate exercises." Even people well into their 90s can regain muscle, she's found. Just lift weights 2 or 3 days a week, for a minimum of 30 minutes.
The payoff: more endurance, stronger bones, less risk of diabetes—and better sleep and thinking. Nelson rock climbs and does plenty of other weight-bearing exercise.
10. Do a good deed
Pick up trash in the park or shop for a neighbor who needs help, says William Brown, PhD, a lecturer of psychology at Brunel University, West London. He studied people in Brooklyn and found that those who had a denser social network and gave more to their friends and family than they received—whether the gift was in the form of money, food, advice, or time—reported feeling healthier than others, even when he factored in activity levels.
Another study, at the University of Michigan, looked at 423 elderly married couples; after 5 years, the pairs who were more altruistic were only half as likely to have died. "Many people grow up thinking it's a dog-eat-dog world," Brown says. "But there's a lot of data that suggests the best way to be healthy is to be kind to others."
Next: Eat a rainbow
11. Eat a rainbow...
...made of vegetables, says Peter Greenwald, MD, director of the division of cancer prevention at the National Cancer Institute. Their cancer-preventing abilities are unparalleled. Remember: Aim for nine servings of fruits and vegetables each day.
12. Sup from the sea
Don't just slap anything with fins onto your plate: You want fatty fish, such as salmon, sardines, and lake trout. They contain the omega-3 fatty acids DHA and EPA, which many studies show help prevent sudden death from heart attack. Omega-3s may also help ward off depression, Alzheimer's disease, and age-related macular degeneration, a leading cause of blindness—and maybe some cancers, although evidence is mixed.
To get more of the benefits of good fats, snack on an ounce (a handful) of walnuts a day. Use less corn oil, and more canola and olive oils. Greg Cole, PhD, a professor of medicine and neurology at UCLA, also avoids cookies, margarine, and snack foods such as chips, which are loaded with unhealthy trans fats. On his menu: two tuna sandwiches plus a couple of DHA-enriched eggs a week. He takes 2 g of fish oil daily.
13. Belt out a tune
Exposing yourself to music might help boost your immune system: In a study done by Robert Beck, PhD, a professor emeritus at the University of California, Irvine, levels of an infection-fighting antibody called IgA increased 240% in the saliva of choral members performing Beethoven's Missa Solemnis.
14. Drink a cuppa
Intrigued by studies (of mice, cells in lab dishes, and people) that say tea may fight prostate and breast cancer and heart disease, researcher Anna Wu, PhD, a professor of preventive medicine at the University of Southern California, downs at least 3 cups daily. Green is best, although black tea confers some benefits, too.
15. Whittle your waist
To determine if your body is staying young, the tape measure is better than the bathroom scale: Your weight can remain the same while you lose muscle and pack on fat, including visceral fat, the culprit behind a thick waist. It's linked to a heightened risk of age-related ills such as high blood pressure, diabetes, and heart disease. If your waist measures more than 35 inches (for a woman) or 40 inches (for a man), you probably have too much belly fat.
The best way to shed that inner load: exercise, says Kerry Stewart, EdD, director of clinical and research exercise physiology at the Johns Hopkins University School of Medicine. In a 6-month study of 69 men and women, he found a 20% reduction in visceral fat, though participants lost only 5 pounds. Stewart's program was brisk but not too arduous: 45 minutes of moderate-intensity aerobics three times a week and 20 minutes of moderate-intensity weight training, also three times weekly.
16. Double up on D
If there's one vitamin supplement you should take, this is it, experts say. Vitamin D is made in the skin when sun hits it—but as people get older, the D factory doesn't work as well. About half of Americans fall short. Research suggests that a lack of D raises the risk of osteoporosis, multiple sclerosis, and various cancers.
"No other nutrient is so widely deficient in the United States," says Meir Stampfer, MD, chair of the department of epidemiology at the Harvard School of Public Health. "Unless you eat a lot of fish, you have to supplement." Stampfer takes 1,800 IU daily in the winter and 800 to 1,200 IU a day the rest of the year. Make sure your supplement contains vitamin D3, the form the skin makes.
17. Dine on curry
Turmeric, the spice that makes curry yellow, is loaded with curcumin, a chemical with potent antioxidant and anti-inflammatory properties. In India, it's smeared on bandages to help heal wounds.
East Asians also eat it, of course—which might explain why they have lower rates than we do of various cancers and Parkinson's disease and Alzheimer's disease. (Animal research is promising.) Cole, of UCLA, makes sure he gets a good dose of Indian food with "lots of yellow stuff" three times weekly. Don't like the taste? Try a daily curcumin supplement of 500 to 1,000 mg.
18. Donate blood
The life you save may be your own. Many researchers think that we take in too much iron, mostly from eating red meat. Excess iron is thought to create free radicals in the body, speeding aging and raising risk of heart disease, cancer, and Alzheimer's. Until menopause, women are naturally protected from iron overload, but after that the danger of overdose climbs.
Preliminary studies suggest you can lower your risk of heart disease by regularly giving blood. Thomas Perls, MD, an associate professor of medicine at Boston University who leads the New England Centenarian Study, donates a unit every 2 months. He has a rare blood type, so he's helping others—and he may get something out of it, too. If you're scared of needles, at least go easy on red meat: no more than a daily serving the size of a pack of cards.
Next: Look out for your eyes
11. Eat a rainbow...
...made of vegetables, says Peter Greenwald, MD, director of the division of cancer prevention at the National Cancer Institute. Their cancer-preventing abilities are unparalleled. Remember: Aim for nine servings of fruits and vegetables each day.
12. Sup from the sea
Don't just slap anything with fins onto your plate: You want fatty fish, such as salmon, sardines, and lake trout. They contain the omega-3 fatty acids DHA and EPA, which many studies show help prevent sudden death from heart attack. Omega-3s may also help ward off depression, Alzheimer's disease, and age-related macular degeneration, a leading cause of blindness—and maybe some cancers, although evidence is mixed.
To get more of the benefits of good fats, snack on an ounce (a handful) of walnuts a day. Use less corn oil, and more canola and olive oils. Greg Cole, PhD, a professor of medicine and neurology at UCLA, also avoids cookies, margarine, and snack foods such as chips, which are loaded with unhealthy trans fats. On his menu: two tuna sandwiches plus a couple of DHA-enriched eggs a week. He takes 2 g of fish oil daily.
13. Belt out a tune
Exposing yourself to music might help boost your immune system: In a study done by Robert Beck, PhD, a professor emeritus at the University of California, Irvine, levels of an infection-fighting antibody called IgA increased 240% in the saliva of choral members performing Beethoven's Missa Solemnis.
14. Drink a cuppa
Intrigued by studies (of mice, cells in lab dishes, and people) that say tea may fight prostate and breast cancer and heart disease, researcher Anna Wu, PhD, a professor of preventive medicine at the University of Southern California, downs at least 3 cups daily. Green is best, although black tea confers some benefits, too.
15. Whittle your waist
To determine if your body is staying young, the tape measure is better than the bathroom scale: Your weight can remain the same while you lose muscle and pack on fat, including visceral fat, the culprit behind a thick waist. It's linked to a heightened risk of age-related ills such as high blood pressure, diabetes, and heart disease. If your waist measures more than 35 inches (for a woman) or 40 inches (for a man), you probably have too much belly fat.
The best way to shed that inner load: exercise, says Kerry Stewart, EdD, director of clinical and research exercise physiology at the Johns Hopkins University School of Medicine. In a 6-month study of 69 men and women, he found a 20% reduction in visceral fat, though participants lost only 5 pounds. Stewart's program was brisk but not too arduous: 45 minutes of moderate-intensity aerobics three times a week and 20 minutes of moderate-intensity weight training, also three times weekly.
16. Double up on D
If there's one vitamin supplement you should take, this is it, experts say. Vitamin D is made in the skin when sun hits it—but as people get older, the D factory doesn't work as well. About half of Americans fall short. Research suggests that a lack of D raises the risk of osteoporosis, multiple sclerosis, and various cancers.
"No other nutrient is so widely deficient in the United States," says Meir Stampfer, MD, chair of the department of epidemiology at the Harvard School of Public Health. "Unless you eat a lot of fish, you have to supplement." Stampfer takes 1,800 IU daily in the winter and 800 to 1,200 IU a day the rest of the year. Make sure your supplement contains vitamin D3, the form the skin makes.
17. Dine on curry
Turmeric, the spice that makes curry yellow, is loaded with curcumin, a chemical with potent antioxidant and anti-inflammatory properties. In India, it's smeared on bandages to help heal wounds.
East Asians also eat it, of course—which might explain why they have lower rates than we do of various cancers and Parkinson's disease and Alzheimer's disease. (Animal research is promising.) Cole, of UCLA, makes sure he gets a good dose of Indian food with "lots of yellow stuff" three times weekly. Don't like the taste? Try a daily curcumin supplement of 500 to 1,000 mg.
18. Donate blood
The life you save may be your own. Many researchers think that we take in too much iron, mostly from eating red meat. Excess iron is thought to create free radicals in the body, speeding aging and raising risk of heart disease, cancer, and Alzheimer's. Until menopause, women are naturally protected from iron overload, but after that the danger of overdose climbs.
Preliminary studies suggest you can lower your risk of heart disease by regularly giving blood. Thomas Perls, MD, an associate professor of medicine at Boston University who leads the New England Centenarian Study, donates a unit every 2 months. He has a rare blood type, so he's helping others—and he may get something out of it, too. If you're scared of needles, at least go easy on red meat: no more than a daily serving the size of a pack of cards.
Next: Look out for your eyes
19. Look out for your eyes
Getting plenty of omega-3s in food or supplements may help ward off age-related macular degeneration. Plant antioxidants such as lutein and zeaxanthin (found in leafy green vegetables like kale and collards) are helpful, too.
People who have drusen—tiny deposits within the retina that can be early signs of macular degeneration—can reduce their risk of blindness in both eyes by 25% if they take a supplement, says John Paul SanGiovanni, ScD, a staff scientist at the National Eye Institute. What to take, according to his study: 500 mg of vitamin C, 400 IU of vitamin E, 80 mg of zinc, 15 mg of beta-carotene, and 2 mg of copper.
20. Take fern extract for your skin
Studies suggest that the antioxidant-rich extract of the South American fern Polypodium leucotomos may help keep your skin youthful by protecting against free radicals and reducing inflammation. Until clinical trials find proof, "it's like chicken soup—it can't hurt and it might help a bit," says dermatologist Mary Lupo, MD, a Prevention advisor and a clinical professor of dermatology at the Tulane University School of Medicine.
Lupo takes 240 mg every morning in a supplement called Heliocare, made by Ivax Dermatologicals. She also slaps on broad-spectrum sunscreen and Retin-A daily and eats a diet loaded with colorful fruits and vegetables—blueberries, raspberries, grapefruit, broccoli, spinach. It may also help to drink green tea and nibble flavonoid-rich dark chocolate, she adds. What you must do: Avoid excessive sun exposure and don't smoke.
21. Take a deep breath
Strife at work, bumper-to-bumper traffic, little Will's report card: Stress increases the concentration of the hormones cortisol and norepinephrine in our bloodstream, kicking up blood pressure and suppressing the immune system. Chronic stress delays wound healing, promotes atherosclerosis, and possibly shrinks parts of the brain involved in learning, memory, and mood.
"The key is lowering the concentration of those stress hormones," says Bruce Rabin, MD, PhD, medical director of the Healthy Lifestyle program at the University of Pittsburgh Medical Center. He's devised a research-based program that mutes the hormone flow: It includes meditation, deep breathing, writing, chanting, and guided imagery.
Check it out at the Healthy Lifestyle program Web site.
Deep breathing is the top antistress pick of Prevention advisor Andrew Weil, MD: He makes time for it at least twice a day. "It only takes 2 minutes," he says. "I do it in the morning, when I'm falling asleep in the evening, and any time I feel upset."
Technique
Exhale strongly through the mouth, making a whoosh sound. Breathe in quietly through the nose for a count of 4. Hold your breath for a count of 7; then exhale with the whoosh sound for a count of 8. Repeat the cycle three more times.
22. Hey—turn it down!
Exposure to noise damages the delicate hair cells of your inner ears. So when you're around loud noise, wear earplugs—the cheap type you can buy at the drugstore, or pricier ones that preserve sound quality. Andy Vermiglio, a research audiologist at the House Ear Institute in Los Angeles, offers free hearing tests at trade shows for audio engineers (aka sound guys). He can always tell which 40-year-old engineer was religious about ear protection and which one was careless: The latter typically has the hearing of a 70-year-old.
23. Get more shut-eye
Some sleep problems raise the risk of high blood pressure, heart disease, and diabetes—maybe even obesity. Everyone's sleep needs are different; to find out what yours are, sleep experts recommend you turn off the alarm clock when you're well rested, and see how long you naturally sleep. (Most people need 7 to 8 hours.)
While you're at it, ask your spouse if you snore. Snorting and honking through the night are signs that you may have sleep apnea, which causes you to stop breathing at least five times an hour; it raises your risk of stroke. An estimated 18 million Americans have the disorder, but many don't know it, reports the National Sleep Foundation. Doctors are more likely to miss sleep apnea in women, says Joseph Kaplan, MD, codirector of the Mayo Sleep Disorders Center in Jacksonville, FL—and women may not want to mention their unladylike habit. Ladylike, schmadylike. Tell your doctor.
24. Drop that hot potato
High-glycemic foods, rich in quick-digesting carbohydrates, can cause blood sugar spikes and crashes and contribute to overeating and diabetes risk—which accelerates aging.
We need to retrain our taste buds, says Willett. What to ditch: sugary drinks. And cut way back on America's favorite veggie, the potato. It has the highest glycemic index of any vegetable, sending more sugar rushing into the bloodstream faster. Willett's team at Harvard recently found that over a 20-year period, women who ate more whole grains and fewer spuds had a 20 to 30% lower risk of type 2 diabetes. His carb picks for his own dinner: brown rice and whole grain bread, and sometimes whole wheat pasta or bulgur.
25. Put on your rose-colored glasses
"Embracing some of the positive aspects of aging is helpful," says Becca Levy, PhD, an associate professor of epidemiology and psychology at Yale. She found more than a 7-year survival advantage for older men and women with a positive attitude toward aging, compared with people who have a negative one.
If you're a cranky sort, you might also want to tweak your attitude about other things. "People who have a goal in life—a passion, a purpose, a positive outlook, and humor—live longer," says Robert Butler, MD, president of the International Longevity Center in New York City.
Embrace life, and the coming of old age—it happens to all of us. If we're lucky.
The Biggest Bang
Here are the top seven steps you can take to stay young:
Take brisk walks
Keep your waist trim
Eat a wide variety of fruits and vegetables
Strength-train a few times a week
Get enough sleep (most people need 7 or 8 hours nightly)
Manage your stress
Keep a positive outlook
Another raining day...
Today when i leave house, it stop raining but when i going to change bus it sudden rain so heavily.... When i reach my office bus-stop, i stuck at there cause it was too heavy....waited for sometime, decided not to wait. Walk toward my office. When i reach office, i was cold n wet... It was really bad....If i noe, i should apply urgent leave, stay at home to sleep.... Yesterday, slept after 2am. This few nite, always a sleepless nite for me....During day time, i feel tired, when i get back home, i cant sleep.... haiz....
Christmas Wish for you
May the Love, Peace, and Joy of Christmas be yours always.Love came down on Christmas Day so many years ago andbrought the greatest happiness the world would ever know...
Peace came down on Christmas Day to fill the hearts of menwith all the sweet tranquility each Christmas brings again...
Joy came down on Christmas Day as angels came to earthheralding the miracle of our Messiah's birth.
Meet up with my ex-co-li
Yesterday, was a raining day.... When i wake up and went to meet up with xiuru for breakfast, it started rainning. She wanted to meet up because i need to return her, her taiwan drama which i forget to return her e other day....hehe.... ALways so blur and forgetful.... lucky tat day, meet up with her at bedok, cause i forget to bring the dvd disc out again....after breakfast, she come up to collect the disc. ;p
After parted with her, i went to library and borrow 8books, then i realised i got fines to pay but i dont have cashcard with me. i have misplace my cashcard :p After return home for awhile...Cow called me, which i thought i not able to meet him on that day. We meet up in town area and shop for awhile, as i need to get some items. At abt 6pm+ i went to meet up with my ex-co-li.
It always nice to see them. I really miss working with them. During that period, we didnt do much work, but enjoying life at there....hehe... we chat till close to 9pm, then we went home, cause next day all of us need to work. I guess they also feel sianz, to go back to work again...Monday blue....
After parted with her, i went to library and borrow 8books, then i realised i got fines to pay but i dont have cashcard with me. i have misplace my cashcard :p After return home for awhile...Cow called me, which i thought i not able to meet him on that day. We meet up in town area and shop for awhile, as i need to get some items. At abt 6pm+ i went to meet up with my ex-co-li.
It always nice to see them. I really miss working with them. During that period, we didnt do much work, but enjoying life at there....hehe... we chat till close to 9pm, then we went home, cause next day all of us need to work. I guess they also feel sianz, to go back to work again...Monday blue....
Gifts....
Tml still need to go and get materials for xmas gift.... not enough.... Have to make a trip, i think i will go taka to get it, or maybe ask xiuru if she know if MP area having it....I also still need to shop for COW gift....i still have no ideas what to get for him....hmm...headache....when it come to exchange gift, it always giving me headache....
Headache!!!!
Today the whole day having headache....Dont know is it due to the weather, when i left house, the weather was so hot.....the pain was so unbearable for me....
The 854 bus air-con that i took was not cold at all. It was so warm, making me feel even worst, the journey took nearly 1hr15mins. Then a teenage couple, was so inconsiderate, switch on loud music almost throughout the journey, causing my head hurt even more.
Then thoughtout the day, i really dont feel like talking much, cause my head hurt so much....Now after bath, cant sleep again....haiz....today i also cant miss my service cause i need to go for sunday school, after that cant go off early cause got xmas rehearsal. Lucky tonight 854 was fast, manage to reach bedok interchange at 11.30pm, instead of the usual 12am or after.
Tml going to meet xiuru to have breakfast between 9 ~ 10 am. Hope i able to wake up early, and have energy. Later in the evening, will meet up with my ex-co-li for dinner. It been a long time, i meet up with them. hmm...abt 3mth ago, that time i was in a rush, so sorry about that. Hope tml nothing cope up at work, let me enjoy my time with them.... Nowaday really have to cross my finger about work....will never know what will happen....donnoe if i have to say my luck are so lousy....
The 854 bus air-con that i took was not cold at all. It was so warm, making me feel even worst, the journey took nearly 1hr15mins. Then a teenage couple, was so inconsiderate, switch on loud music almost throughout the journey, causing my head hurt even more.
Then thoughtout the day, i really dont feel like talking much, cause my head hurt so much....Now after bath, cant sleep again....haiz....today i also cant miss my service cause i need to go for sunday school, after that cant go off early cause got xmas rehearsal. Lucky tonight 854 was fast, manage to reach bedok interchange at 11.30pm, instead of the usual 12am or after.
Tml going to meet xiuru to have breakfast between 9 ~ 10 am. Hope i able to wake up early, and have energy. Later in the evening, will meet up with my ex-co-li for dinner. It been a long time, i meet up with them. hmm...abt 3mth ago, that time i was in a rush, so sorry about that. Hope tml nothing cope up at work, let me enjoy my time with them.... Nowaday really have to cross my finger about work....will never know what will happen....donnoe if i have to say my luck are so lousy....
A relaz day....without work
Today took leave, therefore never go work. Lunch time, meet xiao ying for lunch near her work place. She today so poor thing, cause she was the only lawyer left for the day.
After meeting up with her, i meet up with my God brother at center point, see he eat lunch while i have desert. =) i also pass him, his xmas gift. He stare at it for a long time, he encourage me to try make and sell it online. he say it nice. =)
After meeting up with her, i meet up with my God brother at center point, see he eat lunch while i have desert. =) i also pass him, his xmas gift. He stare at it for a long time, he encourage me to try make and sell it online. he say it nice. =) 
After meeting up with him, i went to Taka to meet my nus classmate, xiuru to pass her xmas gift. she also never took her lunch, therefore i company her, while i drink peach tea and chit chat. She also receive the same xmas gift as everyone.
After that we walk around to get some food. As today i in-charge for the makan for my cg. Bought cheese cake stick for them. They all say nice. =P
Back home, after bath, cant really sleep. oh no....i too use of sleeping late....
Back home, after bath, cant really sleep. oh no....i too use of sleeping late....
Taking OIL
today another day no need to go work. Every time during yr end, it the time to clear leave. Office nowadays also seldom have people. Lunch time, there are either only 3 or 2 having lunch together. Not like in the past, it about 2 cars of people.
Then my department also divided into 2 group while having lunch. Coming monday, i have no ideas i will have lunch with whom. As my department, left with another 2 co-li and me. I wonder who will i join tat day.
About to go out, today going to be a rush day for me. Meeting XiaoYing for lunch at 1pm, later meeing my god brother for awhile to collect stuff from him and pass him xmas gift. Then need to rush down to Taka to meet xiuru to pass her Xmas gift too. =) ok need to get ready to go out.....;P
Then my department also divided into 2 group while having lunch. Coming monday, i have no ideas i will have lunch with whom. As my department, left with another 2 co-li and me. I wonder who will i join tat day.
About to go out, today going to be a rush day for me. Meeting XiaoYing for lunch at 1pm, later meeing my god brother for awhile to collect stuff from him and pass him xmas gift. Then need to rush down to Taka to meet xiuru to pass her Xmas gift too. =) ok need to get ready to go out.....;P
DIY xmas cards
wah!!! during this 3days i design 15 Xmas cards, 7 envelopes and made 26 gifts. Didnt expected to create so many. hehe....
Dont know why, when i make cards, i was not tired.... after complete one, i was very happy. I told my god brother, David, i thinking of making cards and sell online. Without much work, he order 4 cards from me. without even seeing the cards. I intend to sell each card with plain envelope @SG7.90/USD4.90 and with special design envelope at @SG1.50/USD$0.90. =) Not sure will people really order online.... but anyway, i never know till i give it a try.
In the coming days, i will need to set up a paypal account in my e-store, and also need to design my e-store. Dont know how should i get started. I plaining my e-store going to be a store that sell gift, like cards, envelope, small diy earring, necklaces, and etc. remember to bookmark my link and visit it the near future. =)
Dont know why, when i make cards, i was not tired.... after complete one, i was very happy. I told my god brother, David, i thinking of making cards and sell online. Without much work, he order 4 cards from me. without even seeing the cards. I intend to sell each card with plain envelope @SG7.90/USD4.90 and with special design envelope at @SG1.50/USD$0.90. =) Not sure will people really order online.... but anyway, i never know till i give it a try.
In the coming days, i will need to set up a paypal account in my e-store, and also need to design my e-store. Dont know how should i get started. I plaining my e-store going to be a store that sell gift, like cards, envelope, small diy earring, necklaces, and etc. remember to bookmark my link and visit it the near future. =)
My office plant
At my office i try to grow this african violet. The first time, i try didnt success. This is my second attempt. The plant many to produce a lot of small leave under the parents leave. so happy. It about time to transfer to soil. Hope it will able to make it in the phase 2 stage and grow into a healthy plant. cant wait for it to happen. =)
MC for 2days
Today finally went to see doctor in the morning. Since yday i have muscular pull when i try to raise my left arm. Today the condition has became worst.
Lucky after taking the musular relaz medicine, it become much better. Hope after that tomorrow will be much better. Haiz all this problem are due to work.
Later at 1am - 3am i will be working from home again. haiz..... just hope it really a 2hour outage. Previously also say end at 3am but actually ending at 5:30am. I havent inform my manager, that i taking 2days instead of 1day. After tonite outage then i will drop him email on that, n will be saving the time-off for next time. cant be taking time-off and MC at the same day.
In the afternoon, cow sms on how the reaction on xiuru on the xmas gift. I told him i never went to work and doctor given me 2days MC. After work, he come visit me at my house. Just chit chat and also show him on all the xmas cards, envelope and gifts that i made.
He say this time round, i have improve a lot. =) Of course, cause i bought so many different tools to help me. Some of the tools i still don really know how to use, but will learn. When i DIY cards, i really enjoy the process. now i only completed 3 Xmas cards. still a long way to go.
DIY Links
Lucky after taking the musular relaz medicine, it become much better. Hope after that tomorrow will be much better. Haiz all this problem are due to work.
Later at 1am - 3am i will be working from home again. haiz..... just hope it really a 2hour outage. Previously also say end at 3am but actually ending at 5:30am. I havent inform my manager, that i taking 2days instead of 1day. After tonite outage then i will drop him email on that, n will be saving the time-off for next time. cant be taking time-off and MC at the same day.
In the afternoon, cow sms on how the reaction on xiuru on the xmas gift. I told him i never went to work and doctor given me 2days MC. After work, he come visit me at my house. Just chit chat and also show him on all the xmas cards, envelope and gifts that i made.
He say this time round, i have improve a lot. =) Of course, cause i bought so many different tools to help me. Some of the tools i still don really know how to use, but will learn. When i DIY cards, i really enjoy the process. now i only completed 3 Xmas cards. still a long way to go.
DIY Links
Xmas are coming!!!
Yday i went to plaza sing to shop at spotlight. To get some DIY items, plan to do make handcraft for my cg members. when i get home after that with the stuff, i already still designing the card envelope. So far i complete 7 and a xmas card. hehe.... the first completed card are for my nus classmate, xiuru. Tml, i will be able to see her at our company meeting. =) Later when i get home i will take photos and upload to my DIY handcraft. Do remmeber to take a look. ;-)
neck pain
Donnoe why, now my neck are very in pain. All along, i having pain due to carry notebook all the time. Since yday, i cant really move my neck. today i cant really raise my left arm. When i raise my arm, i feel the a pull to my neck. =( why there alway endless stuff keep happening to me.....
:(
today i apply my last 2 days AL to be clear by year end but there are no more free slot that will not crash with other co-li. therefore i ask my manager can i still go ahead and clear the leave.
He say as long as u not going oversea. i can go ahead, if u just want to go walk around at local but i need to make sure, i have my hp and notebook ready, in case there are unplanned outage. Which meaning, i need to carry my notebook, which abt 2.5kg and walk around in local.... my back and neck cant take it anymore....currently my neck are in pain, i cant even move my head freely. i still need to carry notebook to work. =(
Even the company giving me how many days time-off or AL are no different cause i still working anywhere and anytime. i hate it, i cant stand it anymore.
He say as long as u not going oversea. i can go ahead, if u just want to go walk around at local but i need to make sure, i have my hp and notebook ready, in case there are unplanned outage. Which meaning, i need to carry my notebook, which abt 2.5kg and walk around in local.... my back and neck cant take it anymore....currently my neck are in pain, i cant even move my head freely. i still need to carry notebook to work. =(
Even the company giving me how many days time-off or AL are no different cause i still working anywhere and anytime. i hate it, i cant stand it anymore.
what a wasted weekend....
today went out early in the morning to do rehearsal for the coming xmas celebration at my church. After that suppose to go to a friend place for KTV but before i reach, i was on the phone....
i feel so bad....throughout the time, i was on the phone on work...never able to sing with them or talk to them. i really hate it, it really affecting my personal life.....haiz.....
i feel so bad....throughout the time, i was on the phone on work...never able to sing with them or talk to them. i really hate it, it really affecting my personal life.....haiz.....
Finally exam over
Finally exam are over.... i am so sad about all the paper i did....all the paper i cant really do... will i able to pass and meet the requirement set by the school....i really not sure....
haiz....not going to think about what to do till i get the result... as there are nothing i can do, now i just can only enjoy the night that i am free.
haiz....not going to think about what to do till i get the result... as there are nothing i can do, now i just can only enjoy the night that i am free.
sad!!!
i am so sad about today paper.... i really try my best but all the qn dont look familiar to me at all.... i cant do all the qn, and those i try memorial all went blank during that 2 hour period....
tml paper, i havent really studies yet....with so little time, i donnoe how much can go into my brain... haiz....last paper to go.....
tml paper, i havent really studies yet....with so little time, i donnoe how much can go into my brain... haiz....last paper to go.....
time running out
i so scare.... time are running out but i don seem to have much progress....how how.... there are two paper but i still havent complete the wednesday paper and thur paper havent even touch....i am feeling very pressure.....
Just finish checking my email...there are 2 outage on the 7thDec2006 early morning, really hope no one called me on that late night as i have paper on the evening on that day itself.
Just finish checking my email...there are 2 outage on the 7thDec2006 early morning, really hope no one called me on that late night as i have paper on the evening on that day itself.
Another day have past
Oh no days are running out.... paper on the coming wed and thur but i still donnoe what i am studying... n i feeling vy tired, how how.... i really getting scare... i scare i will failed 2 modules.....
scare scare....
coming wed are my second paper, till now i havent even start study on that....i still preparing thur paper but the process are very slow....haiz.....
so many days but i havent even complete 2 yr paper and all the tutorials.....oh no!!! how???? can i complete all the studies need by wed?
so many days but i havent even complete 2 yr paper and all the tutorials.....oh no!!! how???? can i complete all the studies need by wed?
