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ISSUE 14
Wednesday, May 27, 2015
EDUCATIONAL HEALTH SUPPLEMENT SPONSORED BY
Nation•Business•Sports•Chill Out
SCH WARNS ABOUT “BURNING FAT” SLIMMING CAPSULES THE SUPREME COUNCIL OF HEALTH WARNS AGAINST USING “BURNING FAT” SLIMMING CAPSULES; WHICH IS USED FOR WEIGHT-LOSS THROUGH BURNING BODY FATS.
NATIONAL MENTAL HEALTH STRATEGY CHANGING MINDS, CHANGING LIVES 2013-2018 THE NATIONAL MENTAL HEALTH STRATEGY WAS LAUNCHED IN DECEMBER 2013. IMPLEMENTATION OF QATAR’S PLAN TO PROVIDE THE BEST POSSIBLE MENTAL HEALTH SERVICES FOR OUR CITIZENS, WHILE CHANGING ATTITUDES TOWARDS MENTAL ILLNESS IS NOW WELL UNDERWAY.
Vision for Mental Health in Qatar: “Good mental health and wellbeing for the people of Qatar, supported by integrated mental health services with access to the right care, at the right time and in the right place”
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t is proven to contain toxic chemical mercury and other internationally banned ingredients, which have dangerous side effects that may lead to death, as these materials is added underhandedly. Pharmacy & Drug Control Department stressed that this drug is neither registered, nor allowed to be used in Qatar. The department renews its warning against this drug or other similar drugs which are not licensed by SCH and are marketed through social media. It is worth mentioning, that this drug has led to a death in a neighbor country.
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atar’s first National Mental Health Strategy is a critical part of the National Health Strategy (2011-16) and demonstrates progress in transforming the health sector and developing integrated health services. The National Mental Health Strategy contributes to the human development pillar of the Qatar National Vision 2030, which recognizes that a healthy mind is as important as a healthy body. The Mental Health Strategy outlines a 5 year plan to design and build a comprehensive
and integrated mental health system and includes 10 pledges which describe the benefits for people. Implementation is underway to deliver a model of care that is improving the choices for people accessing mental health services, including care in community in primary and community settings. The Supreme Council of Health, Hamad Medical Corporation and Primary Health Care Corporation are the key healthcare partners in delivery of the strategy. (Continued on page 2...)
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Wednesday, May 27, 2015
Our Vision for Mental Health in Qatar
... REPORT ...
Good Mental Health and Wellbeing for the People of Qatar, supported by Integrated Mental Health Services with Access to:
The Right Care
At the Right Time
In the Right Place
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(Continued from page 1) OBJECTIVES OF THE MENTAL HEALTH STRATEGY: • Implement effective strategies for mental health prevention and promotion. • Provide comprehensive, integrated and responsive mental health services. • Strengthen leadership and governance for mental health. • Strengthen information systems, research and evidence based practice. KEY ACHIEVEMENTS SINCE THE LAUNCH OF THE STRATEGY Implementation successes include: • Primary Care mental health training has been delivered to Family Physicians. • A Mental Health Community Hub was opened at Muaither. • Initiatives were undertaken to deliver improvements to care including development of clinical pathways, enhancing facilities and workforce training. • A Mental Health Law for Qatar has been developed and is in
final draft. • Priority actions for mental health promotion and prevention were identified through consultation with stakeholders. • Local research has been undertaken to measure mental health awareness and attitudes to inform future campaign development. WHY DOES QATAR NEED A MENTAL HEALTH STRATEGY? • Good mental health is central to quality of life for individuals and their families, and to the social and economic success of societies and nations. • Mental Health is as important as physical health to the overall wellbeing. • Mental illness is common across the world and research undertaken in Qatar estimates that 1 in 5 people experience a mental illness at any one time. • Mental health issues are often misunderstood and frequently surrounded by negative attitudes. • Changes to mental health service delivery and increasing awareness about mental illness can improve the lives of many in Qatar.
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EDITORIAL TEAM DIMA ALJOGOL TAHER ABU ZAID ............................................ DESIGNER RAVINDRANATH KOONATH ............................................
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Wednesday, May 27, 2015
... MENTAL HEALTH ...
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UNDERSTANDING SOCIAL ANXIETY FOR PEOPLE WITH SOCIAL ANXIETY DISORDER (OR SOCIAL PHOBIA), BEING THE FOCUS OF OTHER PEOPLE’S ATTENTION CAN LEAD TO INTENSE ANXIETY. THEY MAY FEAR BEING CRITICISED, EMBARRASSED OR HUMILIATED, EVEN IN THE MOST ORDINARY, EVERYDAY SITUATIONS.
• As you count, notice the sensations of your body while inhaling. Your hand on your chest shouldn’t move, but you should notice your hand on your stomach rising. • When you reach 10 (or 5), hold your breath for 1 second. • Then, exhale slowly through your mouth while counting out 10 seconds (or 5 if you’re just starting). Feel the air pushing out of your mouth, and the hand on your stomach moving in. • Continue the exercise, breathing in through your nose and out through your mouth. Focus on keeping a slow and steady breathing pattern. Practice at least 10 times in a row. The more you do this, the more you learn to control your breathing on your own.
2. Be Patient, and take small steps forward
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ocial anxiety can be generalized into a fear of social situations, including: • Performance situations (such as having to give a speech or being watched while doing something at work). • Situations involving social interaction (such as having a meal with friends, or making small talk). A person who experiences social anxiety tends to think that other people are far better at public speaking, or hanging out in a social situations and mingling with others at a party. The person tends to focus on every little small mistake they do in a social situation, and exaggerate them out of proportion. Simply blushing may seem painfully embarrassing to a person with a social phobia, and they may feel as though all eyes are focused on them. Some people with social anxiety have specific fears, such as public speaking or needing to talk to their boss about a concern at work. Other times, the fears may be more generalized — such as a fear of any social situation whatsoever, especially those involving strangers. In some rare instances, social anxiety may involve a fear of using a public restroom, eating out, or talking on the phone when others are present. What are the signs and symptoms of social anxiety? Common symptoms of anxiety that can be particularly distressing for people with social phobia include: • Excessive perspiration • Nausea or diarrhoea • Trembling • Blushing and stammering when trying to speak.
These symptoms often cause further anxiety as the person fears others will notice. These are perceived as being very obvious by the person, but they are usually barely noticeable to those around them. People with social anxiety try to avoid situations in which they fear they may act in a way that is humiliating or embarrassing. If avoidance is not possible, they endure these situations but can become extremely anxious and distressed. This can have a serious negative effect on their personal relationships, professional lives and ability to go about their daily routine.
SHYNESS OR SOCIAL ANXIETY? Social anxiety disorder is not shyness, although sometimes people mistake the two. While shy people may be uneasy around others, they generally don’t experience the same kinds of extreme anxiety symptoms someone with a social phobia does. Additionally, shy people generally do not engage in the extreme avoidance of social situations that a person with social anxiety does. People with social anxiety may not be shy at all. They can be completely at ease with people most of the time, but particular situations, such as walking down an aisle in public or making a speech, can give them intense anxiety. Social phobia can disrupts normal life,
interfering with career or social relationships.
SELF-HELP TECHNIQUES FOR SOCIAL ANXIETY A number of self-help techniques may be useful to help control social anxiety symptoms. These are techniques adopted from cognitive behavioral therapy (CBT). Some of these techniques are::
1. Practice deep breathing exercises. One of those prominent physical symptoms of social anxiety is breathing. We feel a shortness of breath when anxious, like we can’t breathe normally or can’t catch our breath. A simple breathing exercise you can practice at home can help alleviate this feeling of shortness of breath. • In a comfortable chair, sit with your back straight but your shoulders relaxed. Put one hand on your stomach and the other hand on your chest, so that you can feel how you breathe while practicing the exercise. • Close your mouth, and inhale slowly and deeply through your nose while counting slowly up to 10. You may not make it to 10 when you first try this exercise, so you can start with a smaller number like 5 first.
Be patient and understand that change it isn’t going to happen overnight. Therefore, taking small steps forward will eventually help you overcome your anxiety. For social anxiety disorder, this can mean learning relaxation exercises (such as the deep breathing exercise above) until they become second nature, and gradual ‘exposure therapy’. Exposure therapy simply refers to being exposed, very gradually, to social situations that would normally be anxiety-provoking. You can try this out in a smaller form on your own, with the help of a close friend or anxiety buddy. For instance, if you fear going to a social event, try going out with a smaller, more trusted group of friends first. Try and recognize what you’re feeling throughout the night, and when you feel little spikes of anxiety. What happened just before them? How did you keep them from turning into something bigger? It’s still recommended that you consult a specialized mental health professional to properly assess your phobia, guide you through these steps and help you overcome your phobia.
GETTING HELP IN QATAR If you or someone you care about is experiencing symptoms of Social Anxiety, it is important to seek medical advice as soon as possible. In Qatar, there are a number of trained mental health professionals and counsellors working in public and private organizations including in Primary Health Care Centres and Hamad Medical Corporation’s Psychiatry Department.
(Source: psychcentral.com and Beyondblue.com.au)
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Wednesday, May 27, 2015
... HEALTH QUIZ ...
COLD & ALLERGY QUIZ:
DO YOU KNOW THE DIFFERENCE? Quiz Answers Question 1 = D Coughing, sneezing, and a runny nose are among the symptoms that colds and allergies have in common. However, if you have yellow mucus with your runny nose, you may have a cold; allergies typically cause only a clear discharge.
Question 2= B
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Which of the following is a symptom of both colds and allergies? a. Coughing b. Sneezing c. Runny nose d. All of the above Watery, itchy eyes typically are symptoms of… a. A cold b. Allergies Wheezing and shortness of breath can be associated with either a cold or allergies. a. True b. False A sore throat and a fever are indications that you may have… a. A cold b. Allergies Difficulty swallowing is a common symptom of a cold. a. True b. False How long do allergy symptoms typically last? a. 5 days b. 7 days
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c. 10 days d. As long as you’re exposed to the allergen Which of the following over-thecounter cold medicines should NOT be given to children younger than 4? a. Cough suppressants b. Aspirin c. Decongestant nasal sprays d. Any of the above Colds are more common in:
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a. Spring b. Fall c. Winter Pollen allergies are common in… a. Spring b. Summer c. Fall d. All of the above Which of the following allergy triggers is worse during humid or rainy weather? a. Animal dander b. Dust c. Mould
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If your coughing and sneezing is accompanied by an itchy, runny nose and itchy, watery eyes, chances are good that you have allergies. A cold typically doesn’t cause that itchy feeling.
Question 3 = B Wheezing and shortness of breath can be caused by a cold or allergies if you have a respiratory condition, such as asthma or chronic obstructive pulmonary disease (COPD). Wheezing and shortness of breath also can be related to other infections of the respiratory tract, such as bronchitis and pneumonia.
Question 4 = A Allergies typically aren’t accompanied by fever, so if your temperature is elevated, your sore throat may be related to a cold or other infection.
Question 5 = B If you have a sore throat and difficulty or pain with swallowing, you should see your doctor because that can be an indication of strep throat, which is caused by bacteria. Your doctor can do a test to find out if you have it, and if you do, your doctor can prescribe an antibiotic to treat it.
Question 6 = D
Allergy symptoms may persist as long as you’re exposed to what’s causing them and aren’t taking medication for them or getting allergy shots. If the allergy is caused by something seasonal, such as tree pollen, your symptoms should clear up when the pollen goes away. If it’s caused by something that’s always present, such as a pet, the symptoms can be chronic.
Question 7 = D Children younger than 4 should not be given cough medicines (also known as antitussives or cough suppressants), and children of any age should not be given aspirin (because of the risk of Reye’s syndrome) or use decongestant nasal sprays.
Question 8 = C You can get one any time of the year, but colds are most common in winter. This may be because people spend more time in concentrated areas inside, making it easier to spread germs through direct or indirect contact.
Question 9 = D Pollen from trees, grass, and weeds is present in spring, summer, and fall. Tree pollen often causes allergies in the spring (April and May); grass and weed pollen trigger allergies in the summer (late May to July); and ragweed is responsible for some fall allergies (late August until the first frost).
Question 10 = C Mold is fungi that grow where water collects. Outdoors this can mean on rotting logs or in compost or leaf piles; indoors it can grow in damp areas, such as bathrooms, kitchens, or basements. High levels of humidity or rainy weather can encourage mold growth and trigger allergies. (Source: abc.net.au/health)
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Wednesday, May 27, 2015
... NUTRITION ...
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THE 5 SUPPLEMENTS YOUR HEART NEEDS Vitamin D
Aspirin
Vitamin D can determine your risk of heart attack, according to a recent Framington Heart Study. Deficiency in Vitamin D may increase cardiovascular risk. The higher risk was particularly evident among individuals with high blood pressure. Recommended if: You don’t get much sun. Dosage: 400 to 800 IU of vitamin D3 Food sources: Dairy products like milk, and oily fish like salmon and tuna.
Aspirin is an anti-inflammatory medicine that thins your blood, making it more difficult for your body to develop clots that can cause heart attacks. A Canadian study shows aspirin is especially effective in men. The reason why isn’t confirmed, but researchers speculate it’s because “blood clots tend to form in bigger blood vessels in men, and aspirin could have bigger efficacy in these larger cells more readily,” says Don Sin, M.D., of University of British Columbia, one of the study’s researchers. Recommended if: You’ve had a previous cardiac event, have a family history of heart attack, or are in the midst of a heart attack. Dosage: One 80 mg baby aspirin tablet daily.
Don’t want to end up on a stretcher? Then supplement your body with these pills and nutrients to prevent any trouble in the first place. From the vitamin that helps boost good cholesterol to the fat that helps lube the arteries, we have five recommendations that will arm your body against cardiac arrest:
Coenzyme Q 10 Preliminary research suggests that CoQ10 causes small decreases in blood pressure (systolic and possibly diastolic), according to the Mayo Clinic. Low blood levels of CoQ10 have been found in people with hypertension. Recommended if: You have hypercholesterolemia or take statin drugs Dosage: 100 to 200 mg daily
Omega-3 This fatty acid is found in fish, and it can be helpful in balancing blood lipids such as cholesterol and triglycerides. Studies show Omega-3 can help prevent heart attack because it slows the build-up of plaque in the arteries. You can get pure fish oil in capsule form, but that can be expensive, and eating more fish will do more to improve your total health. Recommended if: You have high triglycerides or a family history heart disease Dosage: A serving of fish twice a week or 1,000 mg daily Food sources: Oily fish like salmon, tuna, and mackerel.
Niacin This drug is like a cleaning mechanism that helps boost the good cholesterol and gets rid of bad cholesterol in the body. However, it must be used with a doctor’s recommendation. Recommended if: You have low HDL cholesterol, a family history of heart disease, or take statin drugs
(Source: www.menshealth.com)
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Wednesday, May 27, 2015
... DOCTOR’S DESK ...
18 TIPS TO PREVENT BACK PAIN
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ne reason we get -- or can’t get rid of -- back pain is that we’re unaware of the things we do that can wreak havoc. The majority of adults unknowingly develop habits that lead them to tighten their neck, shoulders, and back or use the wrong muscles in the wrong way,” says Dr. Hochschuler. “Muscles that were not designed to support your back end up doing just that.”
Common Causes of Back Pain • Facet joints: On the back side of each spinal bone are interlocking joints in the spine. These areas are densely packed with nerves. Back pain that you feel may be caused by the lack of proper movement between the interlocking joints. • Disc: There is a soft disc that sits between each spinal bone. Pain from a disc typically causes pain that shoots down the arms or legs. If this type of pain is not treated immediately the condition may become permanent. • Muscular: When the spine or other bones of the body are not in proper alignment you may experience tight, painful muscles. A thorough chiropractic evaluation will help us understand exactly what is causing your pain.
Standing and Moving 1. Stand straight with weight evenly distributed between toes and heel. 2. Never reach, bend, and twist at the same time. “Combining these three movements is one of the worst things you can do,” says former dancer Patricia Ladis, cofounder and director of the Kima Center for Physiotherapy and Wellness, in New York City. 3. Don’t reach too far or too high. Use a stepladder to change a lightbulb or retrieve a can from the shelf, get in the tub to scrub it, and walk around the bed when changing sheets. 4. To pick up or lift an object, get close, take a wide stance and bend at hips and knees, not at your waist. At Home 5. Pack groceries in two small bags, not a single large bag. Carry one in each hand for balance. 6. Buy back-friendly sofas and chairs. If you don’t have a firm (not down-filled) chair or sofa, tuck a pillow or rolled-up towel vertically along your spine so it supports your mid and lower back, and sit up straight, with feet flat on the floor or on a footstool. 7. Be sure your mattress supports your spine. Medium-firm (not extra-firm) is usually best. Interim solution for a too-soft mattress: Slip 3/4-inch-thick plywood be-
tween mattress and box spring or move the mattress to the floor. 8. Place extra sleep pillows strategically. Back sleepers: Tuck a bolster or pillow under knees, a smaller one under lower back. Side sleepers: Wedge a pillow between knees. Stomach sleepers: Prop a small pillow under waist or shins. Getting Dressed 9. Back pain can begin with bad footwear. Shoes with firm soles and good arch support will position your pelvis correctly. Save flipflops for the beach and thin-soled shoes (even ballet flats) for times when you aren’t walking or standing for long
periods. 10. Nix heels higher than two inches for all-day wear. 11. Lighten up that purse. Toting more than 10 percent of your body weight is asking for trouble. A backpack is best. Or put heavy items near the bottom and switch bag from side to side throughout the day. A broad shoulder strap is better for heavy loads than carrying a purse in your hands. AT WORK 12. Sit up straight. Imagine a string pulling you up from the top of your head to activate postural muscles on either side of the spine. Be sure that your feet are flat on the floor or resting on a footstool and that your forearms are supported on armrests. (Crossing your legs tilts your pelvis backward, putting increased pressure on your lumbar disks.) Stand, stretch, or walk around every half hour. 13. Keep the center of your computer screen at eye level so you’re not tilting your chin up. 14. Use a telephone headset. Never cradle a cell phone or receiver between your ear and shoulder. 15. Place everything on your desk within arm’s reach. If you’re on the phone and can’t easily reach a file, stand up to get it. 16. Opt for a desktop computer. You mustn’t work on a laptop for more than an hour unless necessary. In that case, you must take frequent breaks. To make a laptop more back-friendly, install an external keyboard and mouse, and use a laptop desk so that the machine sits at eye level and your elbows are supported at a 90-degree angle. 17. Prop up books, reports, or papers on your desk so you don’t have to look down to read. 18. Invest in a well-built chair. Your chair should have lumbar support for your lower back, padded armrests, and the ability to adjust the height of the seat to fit yourself to your desk and your computer.
What to do when you feel back pain You always have a choice in your healthcare. If you feel back pain you can: • Ignore it. This may cause the problems to get worse. • Rest. Rest is one key to good health, but rest may just prolong the problem. Make sure to listen to your body.
• Get a Massage. The nervous system causing the dysfunction still should be addressed, and that’s what we do. • Take Medicine. A good way to mask the pain, but does nothing to correct the dysfunction. • Get Surgery. The most serious last resort, which most doctors will agree on.
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... PAEDIATRICS & CHILD HEALTH ...
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DEALING WITH PRESCHOOLERS’ NIGHTMARES AND NIGHT TERRORS
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here are many things that can cause a child to wake up during the night. Most of these happen when children are overtired or under stress. Keeping your child on a regular sleep schedule may help prevent many of these problems. If your child’s sleep problems persist or get worse, talk with your child’s doctor.
Nightmares Nightmares are scary dreams that usually happen when dreaming is more intense, especially in the second half of the night. When having nightmares, children tend to wake up crying or scared and may have trouble going back to sleep.
Parents: • Go to your child as soon as possible. • Encourage them to tell you what happened in the dream, and make sure to assure them that dreams aren’t real. • Make sure to let your child know that you’re there for emotional support, and that’ll you’ll protect them from any harm. • If the child is afraid of shadows or the dark, allow them to keep the light on or open the door if it makes them feel better • Once the child is ready, encourage them to fall back asleep.
Night Terrors Night terrors take place in the deepest stages of sleep. Unlike nightmares, a child won’t remember a night terror because they won’t actually be awake when experiencing it. Some night terrors can last for up to 45 minutes, whereas most are often shorter.
During a night terror, the child might: • Cry uncontrollably • Have a terrified, confused or glassy-eyed look • Breath fast, shake or sweat • Scream, kick, stare or thrash around • Try to push you away, especially when trying to hold them down. • Not recognize you or realize that you are there.
Parents: • Keep your calm. Night terrors can be scarier for parents than they are for children. • Do not try to wake your child up. • If your child tries to get out of bed, try to hold them down. • Make sure they don’t try to hurt themselves. • Be sure to tell babysitters what night terrors are and how to act. • Always remember that your child will probably fall right back to sleep again. • If the situation persists, make sure to go discuss it with your child’s doctor.
Keeping a sleep diary Before going to a doctor, it is recommended that you keep a diary of your child’s sleeping habits. A sleep diary should answer the following questions:
• Where does the child normally sleep? • How much time does the child get at night? • What do they need to fall asleep (for example: a blanket, favourite toy…etc.)? • How long does it take them to fall asleep? • How often do they wake up at night? • When do they nap and for how long? • What do you do to comfort your child when they wake up at night? • Where there any changes or stresses at home (abuse, divorce, death…etc.)? Track the information for about one to two weeks before going to the doctor, and bring it with you to the appointment. Always keep in mind that sleep problems are very common in children. With time and help from the doctor, your child will eventually overcome their sleeping problems. (Source: healthychildren.org)
Identifying Stress in Children Young people, like adults, experience stress. It can come from a variety of sources such as school or peer problems, and family conflicts. Too much stress can create unnecessary hardship and challenge. Here are some tips from the American Psychological Association on ways to recognize possible signs of stress:
Watch for negative changes in behavior Youth may find it difficult to recognize and verbalize when they are experiencing stress. For children, stress can manifest itself through changes in behavior (eg: acting irritable or moody, withdrawing from activities, routinely expressing worries, complaining more than usual about school, crying, sleeping too much or too little… etc.)
Understand that “feeling sick” may be caused by stress If a child makes excessive trips to the school nurse or complains of frequent stomachaches or headaches (when they have been given a clean bill of health by their physician), or if these complaints increase in cer-
tain situations (e.g., before a big test) that child may be experiencing significant stress.
Be aware of how your child interacts with others Sometimes a child may seem like his or her usual self at home but be acting out in unusual ways in other settings. It is important for parents to network with one another so that they can understand their child’s behaviour.
Listen and translate Children may express feelings of stress by saying negative things about themselves, others, or the world around them (e.g. “No one likes me,” “I’m stupid,” “Nothing is fun”).
Seek support If a parent is concerned that his or her child or teen is experiencing significant symptoms of stress on a regular basis, it can be helpful to work with a licensed mental health professional, such as a psychologist. (Source: www.apa.org)
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Wednesday, May 27, 2015