November for Cancer Awareness

The 1st of Nov marks the beginning of 2 closely related events for men - Movember and No-Shave November. Time to put away the shaving equipment for the month in the name for a good cause. While these annual events have been organized for some years now, they are still many who might never have heard about them. Let's look briefly at each, starting with Movember.

The Movember movement was started in 2003, in Melbourne, Australia by two friends (Travis Garone and Luke Slattery) as a challenge with 30 takers (known as Mo Bros and Mo Mo Sistas). Over the subsequent years, the movement gathered both momentum and global recognition, and as of 2017 has grown to a rank of 49 of the world's top 500 NGO's. Funds are raised to address the key contemporary health issues faced by men : Prostate and Testicular cancer, mental health and Suicide. In order to gather support and awareness, participants grow moustaches throughout the month. The "rules" are quite simply:
- Register at movember.com, and start 1st November with a clean shaven face.
- Grow and groom a moustache through the entire month of November.
- Moustache only - no beards, goatees, falsies
- Actively create awareness and promote discussion to raise funds for men's health
- Be a true gentleman (once committed, do it seriously and don't misuse)

Then there is also the No-Shave November movement, which, as the name describes, is where the participants truly stash away razors, electric shavers, blades, etc., again to promote cancer awareness. Notice the key difference here that while grooming is permitted, "No-shave" is not only limited to facial hair.... Those interested can sign up at no-shave.org. This movement had a soft, informal following for many years prior, but only kicked off officially in 2009 by Chicagoland Hill family in relation to their father's (Matthew Hill) death due to colon cancer in November 2007.

Besides these two events, there are other similar events such as Mustache March participated by the US Airforce (but more of a good-natured defiance of facial hair regulations) and Decembeard (promoting awareness of bowel cancer).

This year, while I don't officially join by signing up, I have decided at least to give it a go by attempting to refrain from shaving for the entire month. Somehow, due to genetics, I would say growing a beard seems possible for me, though the density around the cheeks is a little low. Never tried growing a moustache only, so perhaps going with the full beard approach would be less "unnatural". Prior to this, the longest I've ever gone without shaving was roughly 2 weeks (usually during my business trips to Munich, where most of the folks around have beards anyway, so I'd blend in quite well). Of course, here in Asia, the bearded look is not common, especially in the typical office environment, so I may have to do some "adjustments" if needed. Important to look professional and not dress sloppily, otherwise will look like a homeless vagabond.

Whether or not for the undeniable cause to promote cancer awareness, or just a reason not to shave - for me cancer is indeed a terrible affliction that has impacted many people i know personnally - friends and my own family. While sometimes cancer can be genetic, lifestyle and environment is also a factor which we all need to be aware of. At least for that we can control, we need to take active steps to mitigate the risks and to spread the word to others around us. I also support the Relay for Life cancer awareness movement, the one here locally organized by the National Cancer Society of Malaysia (Melaka side) which usually has their event in April at Dataran Pahlawan.

For those of you reading this, I hope you can also take note of the importance of Cancer awareness and prevention, and try to find out as much as possible to incorporate into your lifestyle, as well as spreading the word to those around you!

Hiking through the Bukit Beruang trail

My ~2 hour hike, as captured by Google Fit running on my venerable Xiaomi

Been busy at work in the past couple of weeks, so once again, my blogging momentum hits yet another speedbump. Doesn't mean I spend ALL available time while awake at the office though. On this fine Sunday morning, I and my colleague, L, decided to go for a hike through the famous Bukit Beruang (aka Bear Hill).

We met up at the start of the trail (GPS co-ordinates : 2.242120,102.280092), which was in the housing estate of Taman Dahlia. Depending on your normal routine, 8am may be either early or late. Either way, there were already many people there, as there was a distinct lack of parking near the foot of the hill. Ended up parking some 200 meters or so away (at least I get an effective brisk walk as a warm-up exercise).

I've been up and down the asphalt road all the way up to the Telekom station on many occasions, but there was more to Bukit Beruang than just the "easy trail". Today, we planned to go "offroad" through the forest trail would take us through a round to the other side of the hill (effectively, to Taman Muzaffar Shah, Air Keroh) and back to our starting point.

As this was my 2nd time through, I knew roughly what to expect. Traveling light without a backpack, I just had my wallet, handphone and camera. Several parts of the trail required the use of your hands to hold on to the support ropes and make-shift rails, I only carried what could fit into my pockets. Bringing along more gear would be an overkill, IMHO. So no DSLR or even mirrorless - just my Olympus TG4 (my ruggedized solution for the outdoors).

A helpful signboard with emergency contact numbers and a trail map.

Don't get me wrong, even though the hillside trail was relatively easy, compared to, say, Gunung Datuk, one should not be over confident and underestimate the effort. Going after rain (where the ground gets wet, muddy and slippery) or late evening where light and visibility falls is not recommended. Good shoes are a must - a pair of running shoes with good soles will do.

Well, fortunately, it was a bright sunny morning, and there were plenty of trees that provided cover. With L leading the way, we took the offroad path to the left of the asphalt trail up to the Telekom station. From there on, we took off to the right side of the Telekom station and followed the mountain bike trail all the way down to Taman Muzaffar Shah. We took a walk through the housing estate and re-entered the hiking trail at the side of the the water tower. Eventually, going all the way round and ending up back at the Telekom station. At that point in time, we decided not to over-exert (as this was already a step above our usual daily routine, and the next day was a working day), so we took the asphalt road back down to the foot of the hill. We spent around 2 hours there, and according to my phone we traversed around 4.9km. Mind you, this is from my phone which spent most of the time in my pocket, so understandably, accuracy with a dedicated GPS tracker would be much better.

Zoom up of the Bukit Beruang Trail Map

There were many fellow hikers there that morning, so we were never alone by ourselves for longer than 5 minutes. Still, for safety reasons, one should always come with at least one other person, and exit before it gets dark. The trail was not too difficult, though elderly folks and shorter kids may find it hard to reach and hold on to the ropes and side rails at a few points. For some strange reason, there were no mosquitoes (not sure if it was because it was morning).

As our hiking plan was rather ad hoc, it was just me and L today. Hope we could round up more colleagues of similar interest for the next hiking adventure! Any one of you reading this, please step forward and approach me. :)

If you ask me, I highly recommend you give it a try. All you need is to be in general good shape (otherwise, you may want to build yourself up at Bukit Serindit first).

Staying Healthy at the Bukit Serindit Recreational Park, Melaka

 

While there's no denying that Melaka is a relatively small state on the West Coast of Peninsular Malaysia, there are some popular exercise spots which are always bustling with activity, especially on weekends or holidays. One such location is the Bukit Serindit Recreational Park, which is situated close to the heart of Melaka Town. Among the various activities here include : jogging, group exercise (aerobics, etc.), cycling, skating, playground.

Like many others, I personally feel that regular outdoor activity is an essential ingredient to maintain a health, balanced lifestyle. Especially important to start developing the habit in my kids from an early age. The Bukit Serindit Recreational Park is an old time favourite, as it's located within 15 minutes drive (depending on traffic conditions). The authorities have done their job here, as the park is quite well maintained. Park cleaners keep the walkways and landscape presentable, and the facilities are maintained and repaired as needed.

There are lots of trees and greenery everywhere, though not enough to provide shade around the park, so you'll want to go early in the morning or in the evening in order to avoid getting sunburn under the typical Malaysian sunshine.

Below is a satellite map I got from Google Maps, with some key features mapped out:

GPS Co-ordinates : 2.202430, 102.268709 (roughly in the center of the irregular shaped park)

You can jog along the outer perimeter of the park. I've marked the path in the map above, which comes to roughly 1.5km. Of course, you can also choose to run through the many foot paths criss-crossing through the park itself....

There ample parking space at both the main entrance (North side) and also on the West side next to the hall. There's a really small parking lot next to the Hockey fields - I guess they are intended for players.

There are many exercise groups scattered through the park. They are spaced far enough so that the accompanying music from each group will not overlap and cause great confusion. Most of them are basically aerobic style work outs, though there are some slower groups (one based on Buddhist Meditation, for non-Muslims only).

Right in the middle of the park is a small lake. Not sure of the origins, whether it's natural or man-made. There are a few iguanas / monitor lizards in the park, which you can occasionally spot having a swim in the lake. So far, have not come into close encounter with one, and never heard anyone being attacked or bitten before. There are possibly fish in the lake too, as though it's strictly prohibited, you can see people fishing illegally here quite often. Hope the law enforcers can take some action.

Next to the lake is a small flat area with smooth tiles suitable for roller skates / in-line skates. Though it's a bit small and too open, if you ask me. Not a place you would come to LEARN how to skate, unless you have no qualms about falling down in full public view. Just across the lake from here is a small amphitheater. No scheduled performances or shows here, though.

There's a children's playground with the usual playhouses, swings and see-saws. Usually the kids head straight for this place, and we end up spending quite a while over here. Next to this is are bars and facilities suitable for adults to practice (pull ups, chin ups, etc.). You can see some calisthenics aficionados working out here from time to time.


Always important to know where the rest-rooms are located. Updated my map based as I missed out the one near the North car park. I believe the cleaners are regularly cleaning the rest-rooms, so it's not a lost cause if you have to answer Nature's call.

There's a Hall on the mid-Western side of the park. I recall attending an indoor basketball tournament here a few years ago. Not sure if the hall is used for this or perhaps for other indoor games like badminton. Need to take a closer look the next time I'm there.

Over at the South East corner is a small area which has some skate park facilities. Quite small, but then I guess not many people here are into skating.
Not far away is a rather a peculiar sight, with many poles suitable for hanging bird cages. They have not been in use for as long as I can remember, so I don't know if this was a popular hobby many, many, many years ago. But nonetheless, the poles are still there.

Well, that roughly covers what you can find here. As mentioned, on weekends / public holidays, the Bukit Serindit Recreational Park is usually packed (until the sun is high in the sky). It's good thing though, as this shows that the general public is quite health-conscious and actively participating in outdoor exercise. Highly recommended to bring your family and introduce to friends. I do hope that the authorities and users (that's the public like you and me) can keep the park in good condition for everyone to enjoy!

Do you already come here regularly? What do you think of the park?

A hazy Sunday morning in Melaka

Penang license plate in front - poor guy, having come all the way here and get caught in bad haze....

The haze is back in this part of town. I found that the entire town was shrouded in a cloud of haze, engulfing the sun and turning what was to be a bright and sunny Sunday morning into a gloom. Like a scene out of one of those Chinese watercolor paintings, only this is actually a real-life depiction of environmental disaster.

At the traffic lights, in the distance I can just barely make out the transmission tower on top of Bukit Beruang. I hope that there are no low flying aircraft around, for visibility is really terrible today.

This isn't the first time we've had such a bad haze - occasionally in the past, this recurs practically each year, as it is believed to be caused by the clear-and-burn methods of the farmers in a close neighbouring country. Of course, we cannot deny that there are local open burnings going on in our country, as anyone driving around in the vicinity of Nilai (towards KLIA and Cyberjaya/Putrajaya can verify).

As if the sight of haze wasn't bad enough, then there's the stench in the air and stinging in the eyes. Lots of respiratory problems potentially waiting to occur - not a good time for those with hay fever or asthma. For those of you out there, who are unfortunate enough to be around here, do stay indoors and drink plenty of water. Putting on a proper face mask when going outdoors seems like a good idea - but make sure you're wearing one that's effective and not just for show.

Really puts a damper on my spirits - as a result, did not manage to bring Charmaine and Christopher for outing. Kids trapped at home really is a sad thing.

The DOE (Department Of Environment) or Jabatan Alam Sekitar Malaysia publishes the API monitoring data on a daily basis on its website : http://www.doe.gov.my

I hope that these people will be struck with realization on the consequences of their actions. Cannot claim that it is perfectly ok to continue what was done since ages ago - lack of awareness and understanding. Till then, holding on to hope and perhaps my breath as well....

R.I.P. Teresa Hsu @ Mother Teresa of Singapore

Today, an article in the local newspaper, The Star, caught my eye and brought a tinge of sadness to my heart. It seems that Teresa Hsu, the kind and long-lived old woman of Singapore, had finally passed on from this world....

According to the article, which can also be found online at http://thestar.com.my/news/story.asp?file=/2011/12/15/asia/10097120&sec=asia, Teresa Hsu died peacefully at home last Wednesday (7 Dec 2011) and was cremated on the same day without any ceremony, as per her wishes. She was 113 years old.

Sigh, time really flies. I still remember when I managed to meet her in Bukit Jalil some 2 years ago : http://bit.ly/uNvnwA

Way back then, even though she was ONLY 111 years old at that time, accompanied by her Brother Sharana Rao, the soft-spoken small old lady commanded the attention of a roomful of people, who listened attentively as she told here tale and life story.

Well, I am sure that in her many, many years of doing charity work, she has helped a countless number of those in need. All of which I am sure sincerely mourn the loss of such a kind, charitable and selfless being. I guess that she, like Mother Teresa, are proof that there "angels" walking among us....

25 November - World Meatless Day

Yesterday, 25 Nov, was World Meatless Day & also 初一 (first day of the lunar month). Anyone going vegetarian, at least for one day?

People go vegetarian for a variety of reasons, some do it for religious reasons, others due to health. Some people are full time vegetarians (like my dear wife), while some observe it only on certain days (most common being the 1st and 15th of the lunar calendar).

Personally, the hardest thing about adhering to a vegetarian diet is the availability of non-meat food. Especially here in Melaka, Malaysia, where we are famous for an assortment of local dishes. Until even those from Singapore know of them....

Just drop by any restaurant, cafe or diner, and you'll be hard pressed to find a main dish that is vegan-friendly. Frequently, the vegetarian dish has to be a specially-prepared one, off the menu, and that might not fall within the chef's repertoire. Once, I attended a wedding dinner at an apparently famous restaurant in Nilai (I won't say which one, to avoid any potential for a defamation lawsuit), which has the worst vegetarian specially prepared table I have ever sat at. Needless to say, after the dinner, I went home and filled my stomach with some bread sandwiches, as I did not really eat anything there.

There are a quite number of vegetarian restaurants these days, usually paired with the term "organic" as well (to denote vegetables grown with natural fertilizers and no pesticides). However, these can sometimes be more expensive, so it is not "economically viable" to patronize these establishments daily. Amusing trend here is the appearance of "simulated meat" where chicken and fish and even prawns are made up, usually with tofu. For those of you who can't fully let go of the meat yet, this helps with the transition.... :)

Well, these days, there seems to be a slow acceptance of vegan diet spreading, so you can start to find some suitable stuff on the menu. My lunch friend, Loh CK, observes a vegetarian diet on some days - and on those days, we don't go to a vegetarian restaurant, but just plain old economy rice (just choose the veggies and stay clear from the meat). 

So, thanks to my wife, and the fact that I am at home on leave, I managed to keep yesterday a 100% vegan compliant day. Well, you know how these things are, just 1 day in a lifetime won't change anything, but with the increased awareness, perhaps there will be more days like this in my future....

Anyone else thinking to go partial or full-time vegetarian?

There's a good article on The Star Online which you can read up in your spare time : http://thestar.com.my/health/story.asp?file=/2011/11/23/health/9927049&sec=health

An hour spent with a 111 year old....

Some weeks ago, I was fortunate enough to attend a short seminar where a 111 year old Singaporean Social Worker by the name of Teresa Hsu was invited to speak, followed by some Q & A session. Now, firstly, that wasn't a typo. Teresa really was 111 years old, and secondly, it was actually quite a lively session (as she still had plenty of wits about). Accompanying her was Brother Sharana Rao, which was relatively young at only 7x years of age...

Her life story and more information can be found at her Heart to Heart website.

This was at the Hehaha Lifestyle Center in Bukit Jalil, which sells health products as well as organizes health talks and workshops from time to time.

The power of dreams

No, this isn't a post about my Honda Civic...!

Rather, following up on my recent post about the health benefits of sleep, I've just stumbled upon another article on the benefits of dreaming:

http://www.psychologytoday.com/articles/index.php?term=pto-20071029-000003&print=1

It turn's out that dreaming enhances our ability to solve problems, by providing a threat-rehearsal environment where we can run through possible solutions safely (sort of like a holodeck).

Well, happy sleeping and good dreaming...!

Health Tip - Sleep on it

OK, here's something that will appeal to many, especially all you sleepy heads out there:-

• Too Little Sleep May Accelerate Aging
• Decrease Your Sleep and Increase Your Risk for Diabetes
• Get Enough Sleep to Avoid Diabetes
• Sleep In TOTAL Darkness to Decrease Cancer Risk
• 33 Secrets to a Good Night's Sleep

From this, I gather that I need to sleep at 10.00pm and get up at 6.00am (8 hours sleep), sleep with light off (It's not that I don't want to, but sometimes I fall asleep before I manage to turn the lights off), don't watch TV before going to bed (this is a hard one, as I sometimes watch TV and doze off to sleep). Sigh, never new sleep was THIS important....

Omron Automatic Blood Pressure Monitor

What did I get for the holidays? Well, there was a promotion at Guardian, so I managed to get a good deal on an Automatic Blood Pressure Monitor. The one that I got was an Omron, Model SEM-2.

Knowing my own physical state of health from my recent attempt in the Healthy Lifestyle Relay, I believe that it's best to focus on health for a happy and long, long life!

With this, I can not only measure my own BP and heartrate, but also for those in my family as well. In my family, no one has any cases of hypertension so far, but it's always advisable to check regularly.

I'm now exercising fairly often, so after establishing my baseline measurements, I'd like to see if there will be any improvements in the long run. Hmm, must be my nature as an engineer to monitor and optimize processes....

This unit is capable of storing measurement in its built in memory, and will average out up to 3 readings taken within a 10 minute timespan. This can be done since there is some variation between readings, even those taken consecutively. The process of self-administered testing is quite simple actually:-

Step 1: Find here the arm strap (left) and the monitoring unit(right).

Step 2: Following instructions on the arm strap, attach to left bicep and rest arm so that the position of the strap is at the same level with your heart.

Step 3: Relax, take a deep breath and press the Start / Stop button.

Step 4: You will hear a soft vibrating sound as the unit comes to life, inflating air into the arm strap that will slowly tighten. Don't panic, and try not to talk. It'll be over in a few seconds.

Step 5: Once the Systolic, Diastolic and Pulse readings are obtained, the arm strap will self deflate, and the measurements will be displayed on the screen.

Simple as that. Note that this will not replace your regular visit to the physician, but serves as an early indication if there is any abnormality in your blood pressure / pulse.

Well, now to get busy exercising to see if there is any improvement...!

First time participant - Healthy Lifestyle Relay 2007

 
Last Monday, I took part in my company's Healthy Lifestyle Relay. Don't ask me how I got myself into it - basically, I am more of the couch-potato type. Never though I'd find myself running competitively.

To be fair, the distance was relatively short (1.2km, as measured on Mapsource). For those seasoned marathon runners, 1.2km is a warm up lap. For me, that's one really long journey.

Luckily, I was the first runner (so the pressure of catching up with the rest of the pack belonged to the other 3 runners!). Out of 28 teams, we managed to finish a respectable 9th place. Unfortunately, due to budget constraints, the prizes were only up to 5th place. Hmm, must increase this to 10 next year....

The plastic bags that we are holding were the food rations given away. Consisted of orange juice, a banana and something else that I can't remember (remember, healthy food).

This event was also memorable because it was the only event where there were so many office hour staff taking place.

I will be posting more photos on this in the photo section soon.