The END... ^^

Bad behavior hard to change in a very short time, it need longer time and process, whereas good habit also hard to create and maintain it in a short time. These 10 weeks is a small step for me to realize the harm of my unhealthy lifestyle and the seriousness of my gastric problem. It is also a small step for me to change it. In the future, I still need to take many steps to solve my gastric problem; I still need to put many effort to have a healthy body and I have to maintain all the healthy lifestyle. Without healthy body, we cannot do anything, because health is our wealth. So, in the future, I will keep putting a lot of effort to maintain it.

My behaviour change blog has come to an end. Thanks for supporting and encouraging me. =)

Picture took from http://www.yuliang11.net/photography/the-end-is-near/

What I did

What I did in the past 10 weeks:

1) Went to do exercise every week

2) Ate my 3 meals on time

3) Ate more vegetables and fruits, but not fried rice everyday

4) Reduce fast food, coffee, spicy food and deep fried food

5) Drink more water and fruit juice

6) Reduce soft drink

7) Slept early

What I did might not enough to cure my gastric problem, but I believe that if I continue and maintain my plan, my gastric problem should be better. At least from the beginning until now, my gastric problem did not occur and my stomach did not always feel uncomfortable like before, so I believe that my gastric problem has become better than before. Besides that, family members and my friends supporting increase my confidence towards my behavior changes.

Took from http://hamleyfamilyadventure.blogspot.com/2011/03/5-steps-to-healthy-lifestyle.html

Confuse...

After several weeks of taking care of my gastric problem, I feel my gastric problem become better. Until now, my gastric problem did not happen at all. =)

In the previous weeks, I followed Mei Ting, Chloe, Chin Seong and Min Wei went to gym in UCSI to exercise at least half an hour. Besides that, I ate every meal on time especially breakfast. I tried my best to control myself avoiding all the snack and chocolate I like. But, sometimes I did not follow my plan >///<. Sometimes when I rush time, I will eat fast food to settle my meal (around 1 time per 2 weeks). So, I am a little bit confusing about whether I fail to follow my plan? >.<

Picture took from:http://www.lifelongsharing.com/index.php/2009/02/page/2/

STRESS!!!!

Since most the assignment due date are around the corner, I believe most of our stress level increase rapidly. As all of us learn from Health Psychology, stress is one of the risks that cause illness, not only mentally but also physically. In other words, stress is a circumstance that can influence physiological balance and cause a range of pathological changes.

In a journal I found mentioned that, stress is an identified risk factor that causes gastric lesions. Besides that, stress will also change gastric acidity and gastric acid secretion, which will cause gastric problem become worse.

So, it is better for all of us to find a best way for us to cope or reduce our stress level. It is very important because once we can cope with stress, not only our physical health will improve but also mental health. For me, there are many ways that can reduce my stress. I would like to share at here: singing, sleeping, and sharing with someone all the stressful things I face. After that, I will feel more relax and have more energy to fight with stress again.

Let’s fight with stress and have a healthy life. =]

Picture took fromhttp://ezalconqueror.blogspot.com/2010_05_01_archive.html

Reinforcement

I use positive reinforcement to make plan success. But, I failed in the first time, because I’m sure that I will travel to China to visit my eldest brother ant the end of August, so I didn’t really been motivated by it. Now, I want to change my plan. I want to use something really will reinforce me to motivate me. As I like shopping very much, if I reach my goal and follow my plan, my parents will give me RM 200 for shopping!! I’m sure that I will success this time~ ^o^

Picture took from http://www.destructoid.com/i-suck-at-games-negative-reinforcement-negatively-reinforces-everything-144219.phtml

I FAILED!! =(

Last two weeks, I skipped my lunch two times. The first time was on last Friday. That day I was too busy, I really hard to find any time to have my lunch. After class, I got a very important discussion. After that, I went to check my CV, as that day was last day for us to check CV, so I waited for it almost 3 hours. Because of my timetable, I able went for it on Friday only. The other time was on Wednesday, because my breakfast made me feel very full, so I had no appetite to have lunch. But, I think my gastric problem become well. Due to my experience before, if I skip one meal, I will definitely gastric, but these two times, I didn’t!!

Hooray~~~~ =]

Picture took from http://www.themillionairesecrets.net/top-5-reasons-people-fail-to-get-what-they-want-in-their-life/

All about foods =]

Foods that I should avoid include:

Deep fried foods, fast foods, fatty foods, peppers, spicy, salty foods, vinegar, things made by using vinegar, coffee, soft drinks, alcohol, high fat and high cholesterol foods, cabbage, cooked dried beans, milk and broccoli.

Foods that I shall eat more include:

Whole grains, dark green vegetables, leafy vegetables, vegetable salads, tofu, almonds, dried beans, wheat bran, healthy oils, carrot juice and yoghurt.

Picture took from http://www.dietarybook.com/healthy-foods-all-about-good-things-to-eat/

Don’t drink milk when you gastric?!

I saw this topic through internet today, the author said that after drinking milk, her gastric pain became worse, but a lot of people (even doctor) actually told her that milk can ease gastric pain. So, she did some online search, and found thatmany websites suggest that taking milk actually help to relieve gastric and stomach ulcer pains. But, it is only short term relief to gastric. In fact, milk has a rebound action and would eventually encourage secretion of more stomach acid, which causes the acid stomach. If keep drinking milk as a cure of gastric, it doesn’t work, it might cause gastric problem more serious.

Read from: http://www.usefultipsforlife.com/drink-milk-gastric

My plan and goal

My plan:

1) Never skip meal

2) Eat every meal on time

3) Avoid excessive eating

4) Avoid large meal before sleep

5) Avoid high-fat meals

My goal:

Based on my experiences, I will suffer from gastric pain at least 3 times every semester. So, I hope that it will decrease in this semester. The best is 0 gastric pain in this semester. To reinforce myself, if gastric problem never happen in this semester, I will go to travel at the end of this semester. =)

My plan is refer to http://www.medindia.net/patients/Firstaid-gastric.htm

Causes of my gastric

After Helicobacter pylori IgG Ab checks, this is not the cause of my gastric problem. If Helicobacter pylori more than 0.90, it is very serious because it can cause gastric cancer. Luckily mine less than 0.40.

So, the causes of my gastric are: did not eat on time; often skip meal if busy; sometimes will skip breakfast if over sleep and eat my first meal- lunch very late and eat too full after hungry for a long time.

From this semester, I want to change all this bad habits to make my gastric problem better. Good luck to me, and hope my gastric problem can be solved. =]

My 1st post of my health psychology's blog.. =)

What to change? This question appeared in my mind for the past 3 days, and I can’t find the answer. I can’t decide what behavior to change is not because nothing to change, is all because I have too many bad things to change. =(

Before I came to KL, I was a healthy girl, seldom fall sick and seldom gastric. Although have period pain problem, I still strong like a super woman. But now, my immune system has changed. I fall sick very easily and it takes a very long time to recover. Besides that, gastric problem starts become worse. If I didn’t eat something when I feel hungry, I will gastric for sure.

Why I became so weak?

This is all because unhealthy lifestyle. When I was studying in secondary school, my lifestyle was much healthier than now. My mum care about my health very much. During that time, she always prepare healthy food for me, asked me sleep early, accompanied me learned yoga for many years, forced me went jogging with her, forced me eat breakfast every day and many more. But now, without her be with me, nagging with me, my lifestyle changed. I usually sleep before 12, but now I sleep at 2am almost every day. Before I came to KL, I eat my meal on time every day. But now, I always skip meal when I was busy dealing with assignment and exam. Even I eat meal on time, but I always eat unhealthy food like fast food, oily food and seldom eat fruits. And I drink less than 8 glasses of water every day, my reason are- I am lazy and sometimes I was too busy till I forgot to drink water. Furthermore, I lack of exercise!!! Actually it happened when I was form 6, during that time, I was busy preparing for my UEC exam, because of this, and I stopped my yoga class and all exercise.

Really, it is very easily to have a bad habit, but, it is VERY HARD TO CHANGE BACK!! I realize how unhealthy my lifestyle is, but I always find excuse for myself- I am too busy, and I have no time to change it.

I know all of this unhealthy lifestyle will bring a lot of problem to me, but I have no motivation to change it. Now, because of HEALTH PSYCHOLOGY’S ASSIGNMENT, finally I have the motivation to CHANGE. Besides that, my gastric problem become worse compare to 1 year ago. Sometimes, it will make my face turn white and I even can’t walk properly T.T . I don’t want to suffer this kind of pain anymore!! Furthermore, if I didn’t care about my gastric problem, it will affect my health and as well as my life very much. SO I WANT TO SAY GOOD BYE TO MY GASTRIC PAIN

I saw these words recently, but I forgot where it is. But this really suit my situation---

“YOU HAVE THE STRENGTH to take control of your health.
YOU HAVE THE RIGHT to healthy food and time to exercise at school.
YOU HAVE THE POWER to make your community healthier.”