Sarah Palin is on a diet. So is Barack Obama, Glenn Beck, Oprah Winfrey, Lady Gaga, Peyton Manning, the pitching staff of the Texas Rangers, all the judges onAmerica’s Got Talent, and the entire cast of Glee. In fact, from Chris Rock to Kid Rock to The Rock, everyone you can name is on a diet.
And so are you.
How can I be so sure? Because a “diet” isn’t something you go on and go off of, like a prescription. A diet is what you eat, day in and day out, whether you planned to eat that way or not. So when people ask me what kind of “diet” they should follow, I always tell them to follow the one they’re already on—the way you like to eat is the way you should eat. In researching the Eat This, Not That! book series and seeing people lose 10, 20, 30 pounds or more effortlessly, I've learned that if you want to make big changes to your health, forget about following somebody else’s diet. Just make a bunch of little changes to the diet you’re already following. Believe me, it’s the best way to get results. Below, I’ve listed the 25 best new nutritional tweaks you can make that will improve the way you look and feel—fast and forever!
1. Drink a second cup of coffee. It might lower your risk of adult-onset diabetes, according to a study in the American Journal of Clinical Nutrition.
2. Keep serving dishes off the table.Researchers have found that when people are served individual plates, as opposed to empty plates with a platter of food in the middle of the table, they eat up to 35 percent less!
3. Think before you drink. The average person drinks more than 400 calories a day--double what he or she used to--and alone gets around 10 teaspoons of added sugar every single day from soft drinks. Swap out sweetened teas and sodas for no-cal drinks and you could lose up to 40 pounds in a single year! (To see more proof of how wayward beverages can utterly destroy your diet, check out the 20 Worst Drinks in America. Many of these drinks contain more than a day's worth of calories, sugar and fat!)
4. Practice total recall. British scientists found that people who thought about their last meal before snacking ate 30 percent fewer calories that those who didn't stop to think. The theory: Remembering what you had for lunch might remind you of how satiating the food was, which then makes you less likely to binge on your afternoon snack.
5. Eat protein at every meal. Dieters who eat the most protein tend to lose more weight while feeling less deprived than those who eat the least protein. It appears that protein is the best nutrient for jumpstarting your metabolism, squashing your appetite, and helping you eat less at subsequent meals.
6. Choose whole-grain bread. Eating whole grains (versus refined-grain or white bread) has been linked to lower risks of cancer andheart disease.
7. Think fish. Consuming two 4- to 6-ounce servings of oily fish a week will sharpen your mind. Among the best: salmon, tuna, herring, mackerel, and trout. They're high in docosahexaenoic acid (DHA), which may reduce your risk of Alzheimer's. Study participants who had high blood levels of DHA also performed better on noverbal reasoning tests and showed better mental flexibility, working memory, and vocabulary than those with lower levels.
8. Sign up for weight-loss e-mails. Daily e-mails (or tweets) that contain weight-loss advice remind you of your goals and help you drop pounds, researchers from Canada found. We're partial to our own Eat This, Not That! newsletter, and to the instant weight-loss secrets you'll get when you follow me on Twitter here.
9. Cut portions by a quarter. Pennsylvania State University researchers discovered that by simply reducing meal portions 25 percent, people ate 10 percent fewer calories—without feeling any hungrier. Serving yourself? Think about what looks like a reasonable portion, then take at least one-quarter less than that. (By the way, studies show today's restaurant servings are 2 to 5 times bigger than what the government recommends!)
10. Turn off the TV. Scientists at the University of Massachusetts found that people who watch TV during a meal consume, on average, 288 more calories than those who don't eat with the tube on.
11. Put your fork down when you chew. Or take a sip of water between each bite—eating slowly can boost levels of two hormones that make you feel fuller, Greek researchers found.
12. Choose rye (not wheat) bread for breakfast toast. Swedish researchers found that rye eaters were more full 8 hours after breakfast than wheat-bread eaters, thanks to rye's high fiber content and minimal effect on blood sugar. As a result you'll want to snack less and eat less for lunch.
13. Eat a handful of fruit and vegetables a day. In one study, people who ate four or five servings scored higher on cognitive tests than those who consumed less than one serving. (Remember: Salad isn't always the healthy choice. Check out20 Salads Worse Than a Whopper to see what I mean. You'll be shocked.)
14. Sip green tea. It might help you build a strong skeleton, say researchers in China, and help protect you from broken bones when you're older. And one study found that it helps fight bad breath, too.
15. Work out before lunch or dinner. Doing so will make the meals you eat right afterward more filling, according to British researchers—meaning you'll eat fewer calories throughout the day.
16. Hung over? Choose asparagus. When South Korean researchers exposed a group of human liver cells to asparagus extract, it suppressed free radicals and more than doubled the activity of two enzymes that metabolize alcohol. That means you'll feel like yourself again twice as quickly.
17. Sleep 8 hours a night. Too much or too little shut-eye can add extra pounds, say Wake Forest University researchers. Not there yet? Try these 7 simple strategies for longer, deeper sleep.
18 Discover miso soup. Brown wakame seaweed (used in miso soup) can help lower your blood pressure, especially if your levels are already high, say researchers at the University of North Carolina.
19. Drink two glasses of milk daily.People who drink the most milk have about a 16 percent lower risk of heart disease than people who drink the least. (I recommend nonfat or 1 percent milk.)
20. Take a zinc supplement. Just 15 milligrams of zinc a day (the amount found in a Centrum Ultra multivitamin, for example) will motivate your immune cells to produce more of a protein that fights off bacterial infections.
21. Go ahead, eat your favorite foods. Good eating doesn't need to be about deprivation—it's about making smart choices. Why eat a 1,000-calorie cheeseburger if a 500-calorie burger will satisfy you just the same? The bottom line: Eat foods that you enjoy, just not too much of them.
22. Choose foods with the fewest ingredients. There are now more than 3,000 ingredients on the FDA's list of safe food additives—and any of these preservatives, artificial sweeteners and colorings and flavor enhancers could end up on your plate. Do you really know what these chemicals will do to your waistline or health? Of course not. Here's a rule of thumb: If a 7-year-old can't pronounce it, you don't want to eat it.
23. Snack on popcorn. In a 2009 study, people who ate 1 cup of microwave popcorn 30 minutes before lunch consumed 105 fewer calories at the meal. Just choose the kind without butter.
24. Or snack on walnuts. Eating a handful of walnuts each day may boost your HDL (good) cholesterol fastest, while lowering your LDL (bad) cholesterol.
25. Scramble your breakfast.People who ate eggs in the morning instead of a bagel consumed 264 fewer calories the rest of the day, according to a Saint Louis University study. That’s because protein is more filling than carbs.
Bonus Tip: Don't let all of your hard work go down the drain: Avoid this shocking list of the 20 Scariest Food Creations of 2010!
Tuesday, September 7, 2010
Making Up For bad Health Habits
Making Up for Bad Health Habits
Bad Habit #1: Not Enough Calcium
Your mother told you to drink your milk (you didn’t). Your doctor encouraged you to take calcium supplements (you didn’t). Now what? “Your body will lay down bone mass until your early 30s, so if you are in your teens or 20s, you have time to reverse the years of inadequate calcium intake and start building stronger bones,” says Nikki Tierney, a registered dietician in private practice in Quincy, Massachusetts. “If you've passed this age, all is not lost. You may have missed the opportunity to build bone mass, but it is never too late to prevent more bone loss.”
Women who are 19 to 50 years old need 1,000 mg of calcium per day; those 51 or older need 1,200 mg per day. “You absorb calcium best from food sources, so be sure to include these in your diet,” she says. “The easiest way to get your calcium is to get three servings of milk or yogurt each day. If you are looking to add in a supplement, get something with 500 to 1,000 mg, such as calcium chews.” In addition to dairy, you can get your calcium from the following sources: ½ cup firm tofu (204 mg), 3 oz canned salmon (181 mg), 1 cup pinto beans (103 mg) or 1 cup cooked kale (94 mg).
Bad Habit #2: Poor Posture
Misaligned posture can lead to back, knee, hip and neck issues as well as collapsed arches and a host of other problems, says Dana Davis, MA, CYT, a senior certified balance teacher in Petaluma, California. If you’ve had poor posture most of your life, you probably think there’s nothing you can do to improve it. Not true, says New York City–based fitness expert Story von Holzhausen. “You can make changes instantly, transform yourself and don't have to wait to see results,” says von Holzhausen.
She suggests this easy exercise to turn back years of bad posture habits: “Stand with your heels almost touching a wall. Roll your shoulder blades back and drop them down until they touch the wall. Slightly lower your chin and pull the base of your head against the wall, lengthening the back of your neck. Hold this position for 15 seconds, breathe, rest and repeat. If you cannot touch the wall, then your goal is to work up to it slowly.” Photo by Shutterstock.
Bad Habit #3: Smoking Cigarettes
So you smoked in college—OK, and grad school, and maybe occasionally when you’re socializing. You already feel guilty about it, but what can you do now? “The quickest way to improve your health if you're a smoker is to quit now rather than later,” says Shelena C. Lalji, MD, founder of the Dr. Shel Wellness and Medical Spa in Houston. “Research shows that people who quit smoking when they're in their 30s and 40s have a much lower risk of emphysema, stroke, hypertension and cardiac disease. Medical-grade supplements can help smokers reduce their cravings to increase their success.”
According to the American Cancer Society, after three months of not smoking, your lung function improves dramatically and your circulation is revitalized. After one year of being cigarette-free, your risk of coronary heart disease is 50 percent less than when you were a smoker. One of the best ways to reclaim your smoke-ravaged lungs is to make a new commitment to fitness, says Dr. Lalji. “Increasing exercise both during the transition from smoker to nonsmoker and afterward will help you keep the commitment to yourself while improving circulation, gaining lung capacity and reducing cardiac-related problems.”
Bad Habit #4: Too Much Booze
Do you regret years of excess drinking? While alcohol-related damage to the body can be harmful, and experts say there’s no way to completely reverse it, there are certain things you can do to improve your liver function and overall health. “Drinking can cause fat buildup in the liver, which causes the liver to work harder to metabolize the fat,” says Carlos Tirado, MD, MPH, chief medical officer of Enterhealth, an addiction disease management provider in Dallas.
Help your liver recover by starting a weight-loss regimen and eating a lowfat diet. “In general, eating a diet rich in fruits and vegetables and reducing fat—especially trans fat and saturated fat—can enhance recovery from alcohol-related liver injury,” he says. If you haven’t completely cut alcohol from your life, health experts recommend one drink per day, max, for women, and two for men—though it’s best not to drink daily, so to pick a few days a week that you don’t drink at all.
Bad Habit #5: Being Overweight
One of the leading causes of heart disease—and the number-one cause of death in women in the U.S.—is being overweight. But once you’re diagnosed with cardiovascular issues, it doesn’t mean it’s a life sentence. “Losing weight will significantly reduce this risk,” says Sohah Iqbal, MD, a cardiologist practicing at New York University Hospital. “Weight loss, through a diet and exercise program, can significantly reduce multiple cardiac risk factors that significantly increase the risk of coronary artery disease and heart attacks.”
Weight loss is not only associated with lower blood pressure, but it has also been shown in studies to improve your lipid profile—decreasing LDL (bad cholesterol) and increasing HDL (good cholesterol)—and reduce triglycerides. “Cholesterol buildup in arteries starts at a young age, but if you improve your cholesterol profile later in life, it stabilizes the cholesterol plaque and decreases the risk of it enlarging and occluding the artery or rupturing and causing a heart attack,” says Dr. Iqbal. The American Heart Association says you can reduce your risk of death from cardiovascular disease by 20 percent and ensure your ticker is in optimal health by following their 7-Point Checklist. Visit MyLifeCheck.Heart.org to learn more.
Bad Habit #6: Exercise Procrastination
You know that old saying: If you don’t use it, you lose it? Well, it’s only partly true, says Sarah Clachar, a New England–based health educator, fitness expert and the cofounder of Fit Family Together. “The opposite is true as well. When you start to use your muscles, you can regain them—at any age. So even if you've never worked out or had muscles to show off, you can certainly acquire them through a good fitness strategy.”
Where to start? Avoid an intense jog or hike, and think weights first. “If you haven't been active for years, your muscles aren't up for the activity,” she says. To avoid injury, focus on strength-training first. “Start by building up your muscles so you have the capacity to do exercise,” she recommends. Also, consider short bursts of intense exercise known as interval training. “Not only is research showing that this has more impact on your health with less wear and tear, but it works faster and it's easier [to do].” Here’s how: “Whatever you start to do, do it in shorter, intensive spurts,” says Clachar. “Walk briskly for 1 minute, then stop and rest. Walk briskly again for 1 minute and repeat. Or bike hard for 4 minutes and then rest.” With this method, you can pack 30 minutes of regular exercise into just 15 minutes, with less injury risk.
Bad Habit #7: Not Eating Right for Years
The antidote for years of burgers, fries and ice cream binges? Eating right, of course. Here’s an easy way to jump-start your health and get the vital nutrients you need without going on a restrictive diet: Eat one salad every day, suggests Brian Zehetner, MS, a registered dietician with Anytime Fitness in Hastings, Minnesota. “The primary reason to have a salad is because it helps to reduce the energy density of the diet,” he says. “You can eat a very large salad for very few calories.”
Plus, you’ll load up on vegetables that can give your body the nutrients it’s crying out for: vitamins C and E, selenium, beta-carotene and lots of fiber. Add 3 ounces of lean chicken, and you have a filling meal. If you eat a salad once a day for a year, you could lose up to 30 pounds without making any other major dietary changes. By just having one salad per day—for lunch or dinner—Zehetner says, your body will feel the difference.
Bad Habit #8: Staying Too Long in an Unhealthy Relationship
According to Howard Rankin, PhD, a clinical psychologist and founder of The Rankin Center for Neuroscience and Integrative Health, a bad marriage or relationship can be as hard on you as any other damaging health choice. “The impact of a negative relationship goes beyond self-esteem, into the very body itself,” Dr. Rankin explains. “Under chronic stress, the immune system breaks down, leading to a whole host of diseases. A recent study of breast cancer patients showed that many women believed that their cancer was caused by stress. Technically, no one gets cancer because of stress. But what does happen is that the suppression of the immune system by prolonged stress makes it more likely that the body can't fight off the cancer and creates an environment where cancer cells can grow.”
How can you get healthy and happy after years of being in a negative relationship? “It’s important to look at all the main relationships in your life and reevaluate which work for you and which don't,” he says. If a decades-long friendship is the culprit, cut the ties. If it’s a boyfriend who treats you poorly, move on. “Recognize that detachment is always difficult but sometimes necessary, and stay focused on the realities of the situation.” One of the best ways to give yourself a boost of happiness—and health—when doing so is to remember that there are infinite possibilities for you out there.
Bad Habit #9: Negative Self-Talk and Poor Body Image
After years of negative self-talk (“Look at how fat I am,” or “No one likes me at work because I’m not talented”), a funny thing happens, says Dr. Rankin: People tend to withdraw from social situations and intimacy. A poor or destructive self-image is also linked with depression and anxiety.
So how do you break the cycle of negativity toward yourself? “The variables that drive behavior are brain biochemistry, innate drives, habits and addictions, and relationships,” says Dr. Rankin. “Note that logic isn't in there. So you need to do things that will optimize brain function—exercise, good-quality sleep, stress management and proper diet all are critical for proper brain function.” And, because our self-image is so often affected by the people in our lives, he suggests you “hang around positive friends and ditch the people who are not on the same page as you.”
Bad Habit #10: Too Much Tanning
Did you once have a love affair with the tanning salon? There may be a ray of hope for sun-damaged skin, say experts. “There is not much one can do to undo serious sun exposure, but it is never too late to protect your skin,” says Pamela Jakubowicz, MD, a board-certified dermatologist at Montefiore Medical Center in New York. She stresses the importance of annual skin checks with your dermatologist or primary care physician.
But you can also take matters into your own hands: “Products containing retinols, soy and some antioxidants have been shown to provide some reversal of sun damage,” she explains. “Retinol is a milder form of Retin-A that makes collagen stronger and can bring about changes in the skin. Researchers believe soy makes the skin lighter when there is pigmentation from sun damage.” Fortunately, you don’t have to spend a lot of money to get products that work. Dr. Jakubowicz recommends Aveeno's Positively Radiant SPF 30 lotion, a product that contains soy, and Neutrogena Healthy Skin lotion, which is made with retinols. Also, consider your diet and activity level, says Marina Peredo, MD, an assistant clinical professor at Mount Sinai Medical Center in New York. “Adding a diet rich in omega-3s and vitamin E is a must, as is a daily exercise regimen to get the blood circulating to the face and other parts of the body.”
Bad Habit #1: Not Enough Calcium
Your mother told you to drink your milk (you didn’t). Your doctor encouraged you to take calcium supplements (you didn’t). Now what? “Your body will lay down bone mass until your early 30s, so if you are in your teens or 20s, you have time to reverse the years of inadequate calcium intake and start building stronger bones,” says Nikki Tierney, a registered dietician in private practice in Quincy, Massachusetts. “If you've passed this age, all is not lost. You may have missed the opportunity to build bone mass, but it is never too late to prevent more bone loss.”
Women who are 19 to 50 years old need 1,000 mg of calcium per day; those 51 or older need 1,200 mg per day. “You absorb calcium best from food sources, so be sure to include these in your diet,” she says. “The easiest way to get your calcium is to get three servings of milk or yogurt each day. If you are looking to add in a supplement, get something with 500 to 1,000 mg, such as calcium chews.” In addition to dairy, you can get your calcium from the following sources: ½ cup firm tofu (204 mg), 3 oz canned salmon (181 mg), 1 cup pinto beans (103 mg) or 1 cup cooked kale (94 mg).
Bad Habit #2: Poor Posture
Misaligned posture can lead to back, knee, hip and neck issues as well as collapsed arches and a host of other problems, says Dana Davis, MA, CYT, a senior certified balance teacher in Petaluma, California. If you’ve had poor posture most of your life, you probably think there’s nothing you can do to improve it. Not true, says New York City–based fitness expert Story von Holzhausen. “You can make changes instantly, transform yourself and don't have to wait to see results,” says von Holzhausen.
She suggests this easy exercise to turn back years of bad posture habits: “Stand with your heels almost touching a wall. Roll your shoulder blades back and drop them down until they touch the wall. Slightly lower your chin and pull the base of your head against the wall, lengthening the back of your neck. Hold this position for 15 seconds, breathe, rest and repeat. If you cannot touch the wall, then your goal is to work up to it slowly.” Photo by Shutterstock.
Bad Habit #3: Smoking Cigarettes
So you smoked in college—OK, and grad school, and maybe occasionally when you’re socializing. You already feel guilty about it, but what can you do now? “The quickest way to improve your health if you're a smoker is to quit now rather than later,” says Shelena C. Lalji, MD, founder of the Dr. Shel Wellness and Medical Spa in Houston. “Research shows that people who quit smoking when they're in their 30s and 40s have a much lower risk of emphysema, stroke, hypertension and cardiac disease. Medical-grade supplements can help smokers reduce their cravings to increase their success.”
According to the American Cancer Society, after three months of not smoking, your lung function improves dramatically and your circulation is revitalized. After one year of being cigarette-free, your risk of coronary heart disease is 50 percent less than when you were a smoker. One of the best ways to reclaim your smoke-ravaged lungs is to make a new commitment to fitness, says Dr. Lalji. “Increasing exercise both during the transition from smoker to nonsmoker and afterward will help you keep the commitment to yourself while improving circulation, gaining lung capacity and reducing cardiac-related problems.”
Bad Habit #4: Too Much Booze
Do you regret years of excess drinking? While alcohol-related damage to the body can be harmful, and experts say there’s no way to completely reverse it, there are certain things you can do to improve your liver function and overall health. “Drinking can cause fat buildup in the liver, which causes the liver to work harder to metabolize the fat,” says Carlos Tirado, MD, MPH, chief medical officer of Enterhealth, an addiction disease management provider in Dallas.
Help your liver recover by starting a weight-loss regimen and eating a lowfat diet. “In general, eating a diet rich in fruits and vegetables and reducing fat—especially trans fat and saturated fat—can enhance recovery from alcohol-related liver injury,” he says. If you haven’t completely cut alcohol from your life, health experts recommend one drink per day, max, for women, and two for men—though it’s best not to drink daily, so to pick a few days a week that you don’t drink at all.
Bad Habit #5: Being Overweight
One of the leading causes of heart disease—and the number-one cause of death in women in the U.S.—is being overweight. But once you’re diagnosed with cardiovascular issues, it doesn’t mean it’s a life sentence. “Losing weight will significantly reduce this risk,” says Sohah Iqbal, MD, a cardiologist practicing at New York University Hospital. “Weight loss, through a diet and exercise program, can significantly reduce multiple cardiac risk factors that significantly increase the risk of coronary artery disease and heart attacks.”
Weight loss is not only associated with lower blood pressure, but it has also been shown in studies to improve your lipid profile—decreasing LDL (bad cholesterol) and increasing HDL (good cholesterol)—and reduce triglycerides. “Cholesterol buildup in arteries starts at a young age, but if you improve your cholesterol profile later in life, it stabilizes the cholesterol plaque and decreases the risk of it enlarging and occluding the artery or rupturing and causing a heart attack,” says Dr. Iqbal. The American Heart Association says you can reduce your risk of death from cardiovascular disease by 20 percent and ensure your ticker is in optimal health by following their 7-Point Checklist. Visit MyLifeCheck.Heart.org to learn more.
Bad Habit #6: Exercise Procrastination
You know that old saying: If you don’t use it, you lose it? Well, it’s only partly true, says Sarah Clachar, a New England–based health educator, fitness expert and the cofounder of Fit Family Together. “The opposite is true as well. When you start to use your muscles, you can regain them—at any age. So even if you've never worked out or had muscles to show off, you can certainly acquire them through a good fitness strategy.”
Where to start? Avoid an intense jog or hike, and think weights first. “If you haven't been active for years, your muscles aren't up for the activity,” she says. To avoid injury, focus on strength-training first. “Start by building up your muscles so you have the capacity to do exercise,” she recommends. Also, consider short bursts of intense exercise known as interval training. “Not only is research showing that this has more impact on your health with less wear and tear, but it works faster and it's easier [to do].” Here’s how: “Whatever you start to do, do it in shorter, intensive spurts,” says Clachar. “Walk briskly for 1 minute, then stop and rest. Walk briskly again for 1 minute and repeat. Or bike hard for 4 minutes and then rest.” With this method, you can pack 30 minutes of regular exercise into just 15 minutes, with less injury risk.
Bad Habit #7: Not Eating Right for Years
The antidote for years of burgers, fries and ice cream binges? Eating right, of course. Here’s an easy way to jump-start your health and get the vital nutrients you need without going on a restrictive diet: Eat one salad every day, suggests Brian Zehetner, MS, a registered dietician with Anytime Fitness in Hastings, Minnesota. “The primary reason to have a salad is because it helps to reduce the energy density of the diet,” he says. “You can eat a very large salad for very few calories.”
Plus, you’ll load up on vegetables that can give your body the nutrients it’s crying out for: vitamins C and E, selenium, beta-carotene and lots of fiber. Add 3 ounces of lean chicken, and you have a filling meal. If you eat a salad once a day for a year, you could lose up to 30 pounds without making any other major dietary changes. By just having one salad per day—for lunch or dinner—Zehetner says, your body will feel the difference.
Bad Habit #8: Staying Too Long in an Unhealthy Relationship
According to Howard Rankin, PhD, a clinical psychologist and founder of The Rankin Center for Neuroscience and Integrative Health, a bad marriage or relationship can be as hard on you as any other damaging health choice. “The impact of a negative relationship goes beyond self-esteem, into the very body itself,” Dr. Rankin explains. “Under chronic stress, the immune system breaks down, leading to a whole host of diseases. A recent study of breast cancer patients showed that many women believed that their cancer was caused by stress. Technically, no one gets cancer because of stress. But what does happen is that the suppression of the immune system by prolonged stress makes it more likely that the body can't fight off the cancer and creates an environment where cancer cells can grow.”
How can you get healthy and happy after years of being in a negative relationship? “It’s important to look at all the main relationships in your life and reevaluate which work for you and which don't,” he says. If a decades-long friendship is the culprit, cut the ties. If it’s a boyfriend who treats you poorly, move on. “Recognize that detachment is always difficult but sometimes necessary, and stay focused on the realities of the situation.” One of the best ways to give yourself a boost of happiness—and health—when doing so is to remember that there are infinite possibilities for you out there.
Bad Habit #9: Negative Self-Talk and Poor Body Image
After years of negative self-talk (“Look at how fat I am,” or “No one likes me at work because I’m not talented”), a funny thing happens, says Dr. Rankin: People tend to withdraw from social situations and intimacy. A poor or destructive self-image is also linked with depression and anxiety.
So how do you break the cycle of negativity toward yourself? “The variables that drive behavior are brain biochemistry, innate drives, habits and addictions, and relationships,” says Dr. Rankin. “Note that logic isn't in there. So you need to do things that will optimize brain function—exercise, good-quality sleep, stress management and proper diet all are critical for proper brain function.” And, because our self-image is so often affected by the people in our lives, he suggests you “hang around positive friends and ditch the people who are not on the same page as you.”
Bad Habit #10: Too Much Tanning
Did you once have a love affair with the tanning salon? There may be a ray of hope for sun-damaged skin, say experts. “There is not much one can do to undo serious sun exposure, but it is never too late to protect your skin,” says Pamela Jakubowicz, MD, a board-certified dermatologist at Montefiore Medical Center in New York. She stresses the importance of annual skin checks with your dermatologist or primary care physician.
But you can also take matters into your own hands: “Products containing retinols, soy and some antioxidants have been shown to provide some reversal of sun damage,” she explains. “Retinol is a milder form of Retin-A that makes collagen stronger and can bring about changes in the skin. Researchers believe soy makes the skin lighter when there is pigmentation from sun damage.” Fortunately, you don’t have to spend a lot of money to get products that work. Dr. Jakubowicz recommends Aveeno's Positively Radiant SPF 30 lotion, a product that contains soy, and Neutrogena Healthy Skin lotion, which is made with retinols. Also, consider your diet and activity level, says Marina Peredo, MD, an assistant clinical professor at Mount Sinai Medical Center in New York. “Adding a diet rich in omega-3s and vitamin E is a must, as is a daily exercise regimen to get the blood circulating to the face and other parts of the body.”
Sunday, August 22, 2010
DOA TAUBAT
1
Do’a Taubat, dan Penghulu Taubat
ijk
الْحَمْدُ لله نَسْتَعِينُهُ وَنَسْتَغْفِرُهُ وَنَعُوذُ بالله مِنْ شُرُورِ أنْفُسِنَا، مَنْ يَهْدِهِ الله فَلاَ مُضِلَّ لَهُ وَمَنْ يُضْلِلْ فَلاَ هَادِيَ لَهُ، وَأشْهَدُ أن لا إلٰهَ إلاَّ الله، وَأشْهَدُ أنَّ مُحَمَّداً عَبْدُ هُ وَرَسُولُهُ (صَلَّى اللّهُ
.« عَلَيْهِ وَسَلَّمَ)، أرْسَلَهُ بالْحَقِّ بَشِيراً وَنَذِيراً بَيْنَ يَدَي السَّاعَةِ، مَنْ يُطِعْ الله وَرَسُولَهُ فَقَدْ رَشَدَ، وَمَنْ يَعْصِهِمَا فإنَّهُ لا يَضُرُّ إلاَّ نَفْسَهُ ولا يَضُرُّ الله شَيْئاً
Rasulullah SAW membaca mengulang-ngulang doa taubat dibawah ini 100 kali. Bacalah
doa istigfar seperti dibawah ini setiap saat, di majlis, habis sholat, baik dalam keadaan
berdiri, duduk maupun berbaring.
12462 ) قَالَ النَّبِيُّ صلى الله عليه وسلم: )
« رَب اغْفِرْ لِي وَارْحَمْنِي وَتُبْ عَلَيَّ إِنَّكَ أَنْتَ التَّوَّابُ الرَّحِيمُ »
(د ه) عن ابن عُمَرَ رضيَ اللَّهُ عنهُمَا. جامع المسانيد والمراسيل
ROBBIG FIRLIE WAR HAMNIE WA TUB ‘ALAYYA INNAKA
ANTAT TAWWABUR ROHIEM
Ya Tuhan ampunilah dan sayangilah aku dan terimalah taubatku , sesungguhnya Engkau
Maha penerima Taubat dan Maha Penyayang
5346 ) حدثنا عبد الله ، حدثني أبي ، حدثنا أَحمد بن عبد الملك ، أَخبرنا زهير ، حدثنا أَبو إِسحاق ، عن مجاهد ، عن ابن عمر قال: آنت جالساً عند النبي صلى الله عليه )
وسلم، فسمعته استغفر مائة مرة، ثم يقول:
اللَّهُمَّ اغْفِرْ لي، وارحمني، وتُبْ عليَّ، إِنَّك أَنت التوابّ الرحيم، »
مسند الإمام أحمد . . « أو: إِنك تواب غفور
Atau (Robbi diganti Allahumma)
ALLAHUMMAGFIRLIE WAR HAMNIE WA TUB ‘ALAYYA INNAKA ANTAT
TAWWABUR ROHIEM , atau INNAKA TAWWAABUN GAFUUR.
Ya Allah ampunilah dan sayangilah aku dan terimalah taubatku , sesungguhnya Engkau
Maha penerima Taubat dan Maha Penyayang, atau sesungguhnya Engkau Maha
penerima Taubat dan Maha Pengampun
إِنْ آُنَّا لَنَعُدُّ لِرَسُولِ الله صلى الله عليه وسلم في المَجْلِسِ » : 1517 ) حدثنا الْحَسَنُ بنُ عَلِيٍّ أخبرنا أَبُو أُسَامَةَ عن مَالِكٍ بنِ مِغْوَلٍ عن مُحمَّدِ بنِ سُوقَةَ عن نافِعٍ عن ابنِ عُمَرَ ، قال )
الْوَاحِدِ مَائَةَ مَرَّةٍ:
سنن أبي داوود .« رَبِّ اغْفِرْ لِي وَتُبْ عَلَيَّ إِنَّكَ أَنْتَ التَّوَّابُ الرَّحِيمُ
Atau
ROBBIG FIRLIE WA TUB ‘ALAYYA INNAKA ANTAT TAWWABUR ROHIEM
2
Ya Tuhan ampunilah dan sayangilah aku dan terimalah taubatku , sesungguhnya Engkau
Maha penerima Taubat dan Maha Penyayang
Penghulu Taubat (Sayyidul istigfar)
سَيِّدُ الاِسْتِغْفَارِ: » : 962 ) وَعَنْ شَدَّادِ بْنِ أَوْسٍ رَضِيَ اللَّهُ عَنْهُ عَنِ النَّبِيِّ قَالَ )
اللَّهُمَّ أَنْتَ رَبِّي لاَ إلهَ إلاَّ أَنْتَ خَلَقْتَنِي وَأَنَا عَبْدُكَ وَأَنَا عَلَى عَهْدِكَ
وَوَعْدِكَ مَا اسْتَطَعْتُ، أَعُوذُ بِكَ مِنْ شَرِّ مَا صَنَعْتُ أَبُوءُ لَكَ بِنِعْمَتِكَ
عَلَيَّ، وَأَبُوءُ بِذَنْبِي فَاغْفِرْ لِي إنَّهُ لاَ يَغْفِرُ الذُّنُوبَ إلاَّ أَنْتَ.
لاَ يَقُولُهَا » : رواه البخاري والنسائي والترمذي. وعنده .« مَنْ قَالَهَا مُوقِناً بِهَا حِينَ يُمْسِي، فَمَاتَ مِنْ لَيْلَتِهِ دَخَلَ الْجَنَّةَ، وَمَنْ قَالَهَا مُوقِناً بِهَا حَتَّى يُصْبِحَ فَمَاتَ مِنْ يَوْمِهِ دَخَلَ الْجَنَّةَ
وليس لشداد في البخاري غير هذا .« أَحَدٌ حِينَ يُمْسِي فَيَأْتِي عَلَيْهِ قَدَرٌ قَبْلَ أَنْ يُصْبِحَ إلاَّ وَجَبَتْ لَهُ الْجَنَّةُ، وَلاَ يَقُولُهَا حِينَ يُصْبِحُ فَيَأْتِي عَلَيْهِ قَدَرٌ قَبْلَ أَنْ يُمْسِي إلاَّ وَجَبَتْ لَهُ الْجَنَّةُ
بباء موحدة مضمومة، وهمزة بعد الواو ممدوداً معناه: أُقرّ وأعترف. :« أبوء » . الحديث، ورواه أبو داود، وابن حبان والحاآم من حديث بريدة رضي الله عنه
الترغيب والترهيب
ALLAHUMMA ANTA ROBBIE LAA ILAAHA ILLA ANTA
KHOLAQTANIE WA ANAA ‘ABDUKA WA ANAA ‘ALAA ‘AHDIKA
WA WA’DIKA MAS TATHO’TU, A’UUDZU BIKA MIN SYARRI MAA
SHONA’TU ABUU-U LAKA BINI’MATIKA ‘ALAYYA, WA ABUU-U
BIDZANBIE FAGFIRLIE INNAHU LAA YAGFIRUD DZUNUUBA
ILLA ANTA.
Ya Allah Engkau Tuhanku, tidak ada tuhan selain Engkau , Engkaulah yang
menjadikan aku , dan aku adalah hamba-Mu, aku akan selalu menepati janji-Mu
sekemampuan-Ku, aku berlindung kepada-Mu dari kejahatan yang aku perbuat. Aku
kembali kepada-Mu dengan nikmat yang telah Engkau berikan. Aku kembali kepada-
Mu dengan dosa, maka mapunilah aku, sesungguhnya tidak ada yang bisa
mengampuni dosa kecuali Engkau.
Penjelasan:
Rasulullah SAW bersabda bahwa lafadz tersebut diatas adalah penghulu dari semua
lafadz-lafadz tubat, menurut riwayat Syiddad ra bahwa Rasulullah SAW mengatakan
bahwa barang siapa yang mengucapakannya pada sore hari dan meninggal malam
harinya, maka ia masuk dalam surga dan barang siapa yang mengucapkannya pagi hari
dan meninggal siang harinya, maka ia masuk surga. (hadis ini diriwayatkan oleh Bukhari,
Nasai, Tirmidizi, Abu Daud, Ibnu Hibban, Alhakim dan linnya.)
Semoga bermanfaat, di dunia dan akhirat amien.
Do’a Taubat, dan Penghulu Taubat
ijk
الْحَمْدُ لله نَسْتَعِينُهُ وَنَسْتَغْفِرُهُ وَنَعُوذُ بالله مِنْ شُرُورِ أنْفُسِنَا، مَنْ يَهْدِهِ الله فَلاَ مُضِلَّ لَهُ وَمَنْ يُضْلِلْ فَلاَ هَادِيَ لَهُ، وَأشْهَدُ أن لا إلٰهَ إلاَّ الله، وَأشْهَدُ أنَّ مُحَمَّداً عَبْدُ هُ وَرَسُولُهُ (صَلَّى اللّهُ
.« عَلَيْهِ وَسَلَّمَ)، أرْسَلَهُ بالْحَقِّ بَشِيراً وَنَذِيراً بَيْنَ يَدَي السَّاعَةِ، مَنْ يُطِعْ الله وَرَسُولَهُ فَقَدْ رَشَدَ، وَمَنْ يَعْصِهِمَا فإنَّهُ لا يَضُرُّ إلاَّ نَفْسَهُ ولا يَضُرُّ الله شَيْئاً
Rasulullah SAW membaca mengulang-ngulang doa taubat dibawah ini 100 kali. Bacalah
doa istigfar seperti dibawah ini setiap saat, di majlis, habis sholat, baik dalam keadaan
berdiri, duduk maupun berbaring.
12462 ) قَالَ النَّبِيُّ صلى الله عليه وسلم: )
« رَب اغْفِرْ لِي وَارْحَمْنِي وَتُبْ عَلَيَّ إِنَّكَ أَنْتَ التَّوَّابُ الرَّحِيمُ »
(د ه) عن ابن عُمَرَ رضيَ اللَّهُ عنهُمَا. جامع المسانيد والمراسيل
ROBBIG FIRLIE WAR HAMNIE WA TUB ‘ALAYYA INNAKA
ANTAT TAWWABUR ROHIEM
Ya Tuhan ampunilah dan sayangilah aku dan terimalah taubatku , sesungguhnya Engkau
Maha penerima Taubat dan Maha Penyayang
5346 ) حدثنا عبد الله ، حدثني أبي ، حدثنا أَحمد بن عبد الملك ، أَخبرنا زهير ، حدثنا أَبو إِسحاق ، عن مجاهد ، عن ابن عمر قال: آنت جالساً عند النبي صلى الله عليه )
وسلم، فسمعته استغفر مائة مرة، ثم يقول:
اللَّهُمَّ اغْفِرْ لي، وارحمني، وتُبْ عليَّ، إِنَّك أَنت التوابّ الرحيم، »
مسند الإمام أحمد . . « أو: إِنك تواب غفور
Atau (Robbi diganti Allahumma)
ALLAHUMMAGFIRLIE WAR HAMNIE WA TUB ‘ALAYYA INNAKA ANTAT
TAWWABUR ROHIEM , atau INNAKA TAWWAABUN GAFUUR.
Ya Allah ampunilah dan sayangilah aku dan terimalah taubatku , sesungguhnya Engkau
Maha penerima Taubat dan Maha Penyayang, atau sesungguhnya Engkau Maha
penerima Taubat dan Maha Pengampun
إِنْ آُنَّا لَنَعُدُّ لِرَسُولِ الله صلى الله عليه وسلم في المَجْلِسِ » : 1517 ) حدثنا الْحَسَنُ بنُ عَلِيٍّ أخبرنا أَبُو أُسَامَةَ عن مَالِكٍ بنِ مِغْوَلٍ عن مُحمَّدِ بنِ سُوقَةَ عن نافِعٍ عن ابنِ عُمَرَ ، قال )
الْوَاحِدِ مَائَةَ مَرَّةٍ:
سنن أبي داوود .« رَبِّ اغْفِرْ لِي وَتُبْ عَلَيَّ إِنَّكَ أَنْتَ التَّوَّابُ الرَّحِيمُ
Atau
ROBBIG FIRLIE WA TUB ‘ALAYYA INNAKA ANTAT TAWWABUR ROHIEM
2
Ya Tuhan ampunilah dan sayangilah aku dan terimalah taubatku , sesungguhnya Engkau
Maha penerima Taubat dan Maha Penyayang
Penghulu Taubat (Sayyidul istigfar)
سَيِّدُ الاِسْتِغْفَارِ: » : 962 ) وَعَنْ شَدَّادِ بْنِ أَوْسٍ رَضِيَ اللَّهُ عَنْهُ عَنِ النَّبِيِّ قَالَ )
اللَّهُمَّ أَنْتَ رَبِّي لاَ إلهَ إلاَّ أَنْتَ خَلَقْتَنِي وَأَنَا عَبْدُكَ وَأَنَا عَلَى عَهْدِكَ
وَوَعْدِكَ مَا اسْتَطَعْتُ، أَعُوذُ بِكَ مِنْ شَرِّ مَا صَنَعْتُ أَبُوءُ لَكَ بِنِعْمَتِكَ
عَلَيَّ، وَأَبُوءُ بِذَنْبِي فَاغْفِرْ لِي إنَّهُ لاَ يَغْفِرُ الذُّنُوبَ إلاَّ أَنْتَ.
لاَ يَقُولُهَا » : رواه البخاري والنسائي والترمذي. وعنده .« مَنْ قَالَهَا مُوقِناً بِهَا حِينَ يُمْسِي، فَمَاتَ مِنْ لَيْلَتِهِ دَخَلَ الْجَنَّةَ، وَمَنْ قَالَهَا مُوقِناً بِهَا حَتَّى يُصْبِحَ فَمَاتَ مِنْ يَوْمِهِ دَخَلَ الْجَنَّةَ
وليس لشداد في البخاري غير هذا .« أَحَدٌ حِينَ يُمْسِي فَيَأْتِي عَلَيْهِ قَدَرٌ قَبْلَ أَنْ يُصْبِحَ إلاَّ وَجَبَتْ لَهُ الْجَنَّةُ، وَلاَ يَقُولُهَا حِينَ يُصْبِحُ فَيَأْتِي عَلَيْهِ قَدَرٌ قَبْلَ أَنْ يُمْسِي إلاَّ وَجَبَتْ لَهُ الْجَنَّةُ
بباء موحدة مضمومة، وهمزة بعد الواو ممدوداً معناه: أُقرّ وأعترف. :« أبوء » . الحديث، ورواه أبو داود، وابن حبان والحاآم من حديث بريدة رضي الله عنه
الترغيب والترهيب
ALLAHUMMA ANTA ROBBIE LAA ILAAHA ILLA ANTA
KHOLAQTANIE WA ANAA ‘ABDUKA WA ANAA ‘ALAA ‘AHDIKA
WA WA’DIKA MAS TATHO’TU, A’UUDZU BIKA MIN SYARRI MAA
SHONA’TU ABUU-U LAKA BINI’MATIKA ‘ALAYYA, WA ABUU-U
BIDZANBIE FAGFIRLIE INNAHU LAA YAGFIRUD DZUNUUBA
ILLA ANTA.
Ya Allah Engkau Tuhanku, tidak ada tuhan selain Engkau , Engkaulah yang
menjadikan aku , dan aku adalah hamba-Mu, aku akan selalu menepati janji-Mu
sekemampuan-Ku, aku berlindung kepada-Mu dari kejahatan yang aku perbuat. Aku
kembali kepada-Mu dengan nikmat yang telah Engkau berikan. Aku kembali kepada-
Mu dengan dosa, maka mapunilah aku, sesungguhnya tidak ada yang bisa
mengampuni dosa kecuali Engkau.
Penjelasan:
Rasulullah SAW bersabda bahwa lafadz tersebut diatas adalah penghulu dari semua
lafadz-lafadz tubat, menurut riwayat Syiddad ra bahwa Rasulullah SAW mengatakan
bahwa barang siapa yang mengucapakannya pada sore hari dan meninggal malam
harinya, maka ia masuk dalam surga dan barang siapa yang mengucapkannya pagi hari
dan meninggal siang harinya, maka ia masuk surga. (hadis ini diriwayatkan oleh Bukhari,
Nasai, Tirmidizi, Abu Daud, Ibnu Hibban, Alhakim dan linnya.)
Semoga bermanfaat, di dunia dan akhirat amien.
LAILATHUL KADAR
LAILATULQADAR MALAM YANG DINANTI OLEH MUKMIN
10 akhir Ramadhan adalah merupakan di antara malam-malam yang penuh dengan keberkatan dan kelebihan yang tertentu. Malam-malam ini adalah merupakan malam yang ditunggu-tunggu oleh seluruh orang mukmin. Bulan Ramadhan, Al Quran dan malam Lailatulqadar mempunyai hubungan yang rapat antara satu sama lain sebagaimana yang diterangkan di dalam kitab Allah dan hadis Rasulullah s.a.w. di antaranya firman Allah s.w.t.
Maksudnya: "Sesungguhnya kami menurunkan Al-Quran pada malam Lailatulqadar dan apakah yang menyebabkan engkau mengerti apa itu Lailatulqadar. Lailatulqadar lebih baik daripada 1000 bulan. Pada malam itu, para malaikat dan Jibril turun dengan keizinan daripada Tuhan mereka untuk setiap urusan. Malam ini sejahtera hingga terbit fajar".
Sebab turun surah al-Qadr
Lailatulqadar mempunyai kelebihan yang begitu besar. Ianya lebih baik dari 1000 bulan yang lain. Sebab diturunkan ayat tersebut diriwayatkan daripada Mujahid dikatakan sebab turun ayat tersebut ialah Nabi s.a.w. telah menyebut tentang seorang lelaki daripada Bani Israel yang telah menggunakan alat senjatanya untuk berperang pada jalan Allah maka orang Islam pun kagum di atas perbuatan itu lalu Allah menurunkan ayat di atas.
Riwayat yang lain pula dari Ali bin Aurah pada satu hari Rasulullah telah menyebut 4 orang Bani Israel yang telah beribadah kepada Allah selama 80 tahun. Mereka sedikitpun tidak derhaka kepada Allah lalu para sahabat kagum dengan perbuatan mereka itu. Jibril datang memberitahu kepada Rasulullah bahawa Allah w.s.t. menurunkan yang lebih baik dari amalan mereka. Jibril pun membaca surah Al Qadar dan Jibril berkata kepada Rasulullah ayat ini lebih baik daripada apa yang engkau kagumkan ini menjadikan Rasulullah s.a.w. dan para sahabat amat gembira.
Daripada ayat di atas dapatlah kita ketahui bagaimana besar kelebihan orang yang beribadah pada malam lailatulqadar. Ianya satu malam menyamai beramal 1000 bulan.
Dalam hadis Rasulullah s.a.w. menyebut
Maksudnya: "Rasulullah bersungguh-sungguh beribadah pada 10 akhir bulan Ramadhan lebih daripada yang lainnya"
Rasulullah s.a.w. melakukan ibadah pada malam itu bukan hanya setakat baginda sahaja tetapi baginda menyuruh ahli keluarga bangun bersama beribadah. Kata Aisyah r.a.
Maksudnya: "Nabi s.a.w. apabila masuk 10 akhir bulan Ramadhan baginda mengikat kainnya. Menghidupkan malam dengan beribadah dan membangunkan keluarganya untuk sama-sama beribadah. Mengikat kainnya bermaksud bersungguh-sungguh mengerjakan ibadah."
Kelebihan Menghayati Malam Lailatulqadar
Kerana mulianya Lailatulqadar, Rasulullah s.a.w. menganjurkan supaya umatnya bersedia menyambut dan menghayati malam yang berkat itu dengan pelbagai jenis amalan dan ibadah yang diterangkan di antaranya hadis yang diriwayatkan daripada Abu Hurairah r.a.
Maksudnya: "Barangsiapa menghayati malam Lailatulqadar dengan mengerjakan sembahyang dan berbagai jenis ibadat yang lain sedang ia beriman dan mengharapkan rahmat Allah taala nescaya ia diampunkan dosanya yang terdahulu.
Rasulullah s.a.w. sendiri menjadi contoh yang baik yang menghayati malam lailatulqadar terutama 10 malam yang akhir daripada bulan Ramadhan dengan beriktikaf di Masjid mengerjakan pelbagai amal ibadah untuk menyambut malam Lailatulqadar yang mulia.
Ini diterangkan di dalam satu hadis diriwayatkan daripada Aishah r.a. Katanya:
Maksudnya: "Biasanya Rasulullah s.a.w. berusaha dengan bersungguh-sungguh memperbanyakan amal ibadah pada 10 malam yang akhir daripada bulan Ramadhan berbanding dengan masa yang lain."
Dalam hadis yang lain Aishah juga meriwayatkan bahawa Rasulullah s.a.w. bersabda bersedialah dengan bersungguh-sungguh untuk menemui malam Lailatulqadar pada malam-malam yang ganjil dalam 10 malam yang akhir daripada bulan Ramadhan.
Malam-malam yang ganjil yang tersebut ialah malam 21, 23, 25, 27 & 29 dari bulan Ramadhan. Dalam pada itu terdapat juga beberapa hadis yang menyatakan bahawa malam Lailatulqadar itu pernah ditemui dalam zaman Rasulullah s.a.w. pada malam 21 Ramadhan. Pernah juga ditemui pada malam 23 Ramadhan. Terdapat juga hadis yang mengatakan bahawa baginda Rasulullah s.a.w. menjawab pertanyaan seorang sahabat yang bertanya mengenai masa Lailatulqadar supaya ianya bersedia dan menghayatinya. Baginda menjelaskan malam Lailatulqadar itu adalah malam 27 Ramadhan. Dari keterangan-keterangan di atas dapatlah kita membuat kesimpulan bahawa malam Lailatulqadar itu berpindah dari satu tahun ke satu tahun yang lain di dalam lingkungan 10 malam yang akhir dari bulan Ramadhan. Yang pastinya bahawa masa berlakunya malam Lailatulqadar itu tetap dirahsiakan oleh Allah s.w.t. supaya setiap umat Islam menghayati 10 malam yang akhir daripada Ramadhan dengan amal ibadat. Kerana dengan cara itulah sahaja mudah-mudahan akan dapat menemuinya dan dapat pula rahmat yang diharapkan yang akan menjadikan seseorang itu hidup bahagia di dunia mahupun di akhirat.
Doa khusus di Malam Lailatulqadar
Doa tersebut diterangkan di dalam hadis berikut
1. Hadis yang diriwayatkan daripada Aishah r.a.
Maksudnya: "Saya pernah bertanya kepada Rasulullah s.a.w. bagimana kiranya saya mengetahui malam Lailatulqadar dengan tepat. Apa yang saya akan doakan pada saat itu. Baginda menjawab berdoalah dengan doa yang berikut"
Maksudnya: "Ya Allah ya Tuhanku sesungguhnya engkau sentiasa memaafkan salah silaf hamba lagi suka memaafkan oleh itu maafkanlah salah silafku. Terdapat juga beberapa doa yang disar ankan oleh para alim ulamak kita melakukannya seperti membaca doa
Orang yang beribadah pada 10 malam yang tersebut akan mendapat rahmat yang dijanjikan dan telah sabit di dalam hadis-hadis yang sahih bahawa malam Lailatulqadar ujud pada salah satu malam yang 10 itu terutama pada malam 21, 23, 25, 27 dan 29. Orang-orang yang tekun beribadah di dalam masa tersebut untuk menemui malam Lailatulqadar akan mendapat rahmat yang dijanjikan itu samada ia dapat menemui atau tidak dan tidak melihat apa-apa kerana yang penting yang tersebut di dalam hadis sahih riwayat Bukhari dan Muslim ialah:
1. Menghayati malam tersebut dengan beribadah.
2. Beriman dengan yakin bahawa malam Lailatulqadar itu adalah benar dan dituntut menghayatinya dengan amal ibadah.
3. Amal ibadah itu dikerjakan kerana Allah semata-mata dengan mengharapkan rahmatnya dan keredaannya.
Adalah diharapkan sebelum daripada kita beramal ibadat di malam Lailatulqadar hendaklah kita bertaubat dengan sebenar-benarnya iaitu taubat nasuha dan terus beristiqamah tetap teguh mengerjakan suruhan Allah dan meninggalkan segala larangannya.
Tanda Malam Lailatulqadar
Para alim ulamak r.h. menyebutkan beberapa tanda atau alamat berhubung dengan malam Lailatulqadar:
- Ada yang berkata orang yang menemui malam Lailatulqadar ia melihat nur yang terang benderang di segenap tempat hingga di segala cerok yang gelap gelita.
- Ada pula yang berkata ia mendengar ucapan salam dan kata-kata yang lain dari Malaikat.
- Ada juga yang berkata ia melihat segala benda termasuk pohon-pohon kayu rebah sujud.
- Ada pula yang berkata doa permohonannya makbul.
Imam Tabari r.h. memilih kaul yang menegaskan bahawa semuanya itu tidak lazim dan tidak semestinya ia dapat melihatnya kerana tidak disyaratkan melihat sesuatu atau mendengarnya untuk menemui malam Lailatulqadar.
10 akhir Ramadhan adalah merupakan di antara malam-malam yang penuh dengan keberkatan dan kelebihan yang tertentu. Malam-malam ini adalah merupakan malam yang ditunggu-tunggu oleh seluruh orang mukmin. Bulan Ramadhan, Al Quran dan malam Lailatulqadar mempunyai hubungan yang rapat antara satu sama lain sebagaimana yang diterangkan di dalam kitab Allah dan hadis Rasulullah s.a.w. di antaranya firman Allah s.w.t.
Maksudnya: "Sesungguhnya kami menurunkan Al-Quran pada malam Lailatulqadar dan apakah yang menyebabkan engkau mengerti apa itu Lailatulqadar. Lailatulqadar lebih baik daripada 1000 bulan. Pada malam itu, para malaikat dan Jibril turun dengan keizinan daripada Tuhan mereka untuk setiap urusan. Malam ini sejahtera hingga terbit fajar".
Sebab turun surah al-Qadr
Lailatulqadar mempunyai kelebihan yang begitu besar. Ianya lebih baik dari 1000 bulan yang lain. Sebab diturunkan ayat tersebut diriwayatkan daripada Mujahid dikatakan sebab turun ayat tersebut ialah Nabi s.a.w. telah menyebut tentang seorang lelaki daripada Bani Israel yang telah menggunakan alat senjatanya untuk berperang pada jalan Allah maka orang Islam pun kagum di atas perbuatan itu lalu Allah menurunkan ayat di atas.
Riwayat yang lain pula dari Ali bin Aurah pada satu hari Rasulullah telah menyebut 4 orang Bani Israel yang telah beribadah kepada Allah selama 80 tahun. Mereka sedikitpun tidak derhaka kepada Allah lalu para sahabat kagum dengan perbuatan mereka itu. Jibril datang memberitahu kepada Rasulullah bahawa Allah w.s.t. menurunkan yang lebih baik dari amalan mereka. Jibril pun membaca surah Al Qadar dan Jibril berkata kepada Rasulullah ayat ini lebih baik daripada apa yang engkau kagumkan ini menjadikan Rasulullah s.a.w. dan para sahabat amat gembira.
Daripada ayat di atas dapatlah kita ketahui bagaimana besar kelebihan orang yang beribadah pada malam lailatulqadar. Ianya satu malam menyamai beramal 1000 bulan.
Dalam hadis Rasulullah s.a.w. menyebut
Maksudnya: "Rasulullah bersungguh-sungguh beribadah pada 10 akhir bulan Ramadhan lebih daripada yang lainnya"
Rasulullah s.a.w. melakukan ibadah pada malam itu bukan hanya setakat baginda sahaja tetapi baginda menyuruh ahli keluarga bangun bersama beribadah. Kata Aisyah r.a.
Maksudnya: "Nabi s.a.w. apabila masuk 10 akhir bulan Ramadhan baginda mengikat kainnya. Menghidupkan malam dengan beribadah dan membangunkan keluarganya untuk sama-sama beribadah. Mengikat kainnya bermaksud bersungguh-sungguh mengerjakan ibadah."
Kelebihan Menghayati Malam Lailatulqadar
Kerana mulianya Lailatulqadar, Rasulullah s.a.w. menganjurkan supaya umatnya bersedia menyambut dan menghayati malam yang berkat itu dengan pelbagai jenis amalan dan ibadah yang diterangkan di antaranya hadis yang diriwayatkan daripada Abu Hurairah r.a.
Maksudnya: "Barangsiapa menghayati malam Lailatulqadar dengan mengerjakan sembahyang dan berbagai jenis ibadat yang lain sedang ia beriman dan mengharapkan rahmat Allah taala nescaya ia diampunkan dosanya yang terdahulu.
Rasulullah s.a.w. sendiri menjadi contoh yang baik yang menghayati malam lailatulqadar terutama 10 malam yang akhir daripada bulan Ramadhan dengan beriktikaf di Masjid mengerjakan pelbagai amal ibadah untuk menyambut malam Lailatulqadar yang mulia.
Ini diterangkan di dalam satu hadis diriwayatkan daripada Aishah r.a. Katanya:
Maksudnya: "Biasanya Rasulullah s.a.w. berusaha dengan bersungguh-sungguh memperbanyakan amal ibadah pada 10 malam yang akhir daripada bulan Ramadhan berbanding dengan masa yang lain."
Dalam hadis yang lain Aishah juga meriwayatkan bahawa Rasulullah s.a.w. bersabda bersedialah dengan bersungguh-sungguh untuk menemui malam Lailatulqadar pada malam-malam yang ganjil dalam 10 malam yang akhir daripada bulan Ramadhan.
Malam-malam yang ganjil yang tersebut ialah malam 21, 23, 25, 27 & 29 dari bulan Ramadhan. Dalam pada itu terdapat juga beberapa hadis yang menyatakan bahawa malam Lailatulqadar itu pernah ditemui dalam zaman Rasulullah s.a.w. pada malam 21 Ramadhan. Pernah juga ditemui pada malam 23 Ramadhan. Terdapat juga hadis yang mengatakan bahawa baginda Rasulullah s.a.w. menjawab pertanyaan seorang sahabat yang bertanya mengenai masa Lailatulqadar supaya ianya bersedia dan menghayatinya. Baginda menjelaskan malam Lailatulqadar itu adalah malam 27 Ramadhan. Dari keterangan-keterangan di atas dapatlah kita membuat kesimpulan bahawa malam Lailatulqadar itu berpindah dari satu tahun ke satu tahun yang lain di dalam lingkungan 10 malam yang akhir dari bulan Ramadhan. Yang pastinya bahawa masa berlakunya malam Lailatulqadar itu tetap dirahsiakan oleh Allah s.w.t. supaya setiap umat Islam menghayati 10 malam yang akhir daripada Ramadhan dengan amal ibadat. Kerana dengan cara itulah sahaja mudah-mudahan akan dapat menemuinya dan dapat pula rahmat yang diharapkan yang akan menjadikan seseorang itu hidup bahagia di dunia mahupun di akhirat.
Doa khusus di Malam Lailatulqadar
Doa tersebut diterangkan di dalam hadis berikut
1. Hadis yang diriwayatkan daripada Aishah r.a.
Maksudnya: "Saya pernah bertanya kepada Rasulullah s.a.w. bagimana kiranya saya mengetahui malam Lailatulqadar dengan tepat. Apa yang saya akan doakan pada saat itu. Baginda menjawab berdoalah dengan doa yang berikut"
Maksudnya: "Ya Allah ya Tuhanku sesungguhnya engkau sentiasa memaafkan salah silaf hamba lagi suka memaafkan oleh itu maafkanlah salah silafku. Terdapat juga beberapa doa yang disar ankan oleh para alim ulamak kita melakukannya seperti membaca doa
Orang yang beribadah pada 10 malam yang tersebut akan mendapat rahmat yang dijanjikan dan telah sabit di dalam hadis-hadis yang sahih bahawa malam Lailatulqadar ujud pada salah satu malam yang 10 itu terutama pada malam 21, 23, 25, 27 dan 29. Orang-orang yang tekun beribadah di dalam masa tersebut untuk menemui malam Lailatulqadar akan mendapat rahmat yang dijanjikan itu samada ia dapat menemui atau tidak dan tidak melihat apa-apa kerana yang penting yang tersebut di dalam hadis sahih riwayat Bukhari dan Muslim ialah:
1. Menghayati malam tersebut dengan beribadah.
2. Beriman dengan yakin bahawa malam Lailatulqadar itu adalah benar dan dituntut menghayatinya dengan amal ibadah.
3. Amal ibadah itu dikerjakan kerana Allah semata-mata dengan mengharapkan rahmatnya dan keredaannya.
Adalah diharapkan sebelum daripada kita beramal ibadat di malam Lailatulqadar hendaklah kita bertaubat dengan sebenar-benarnya iaitu taubat nasuha dan terus beristiqamah tetap teguh mengerjakan suruhan Allah dan meninggalkan segala larangannya.
Tanda Malam Lailatulqadar
Para alim ulamak r.h. menyebutkan beberapa tanda atau alamat berhubung dengan malam Lailatulqadar:
- Ada yang berkata orang yang menemui malam Lailatulqadar ia melihat nur yang terang benderang di segenap tempat hingga di segala cerok yang gelap gelita.
- Ada pula yang berkata ia mendengar ucapan salam dan kata-kata yang lain dari Malaikat.
- Ada juga yang berkata ia melihat segala benda termasuk pohon-pohon kayu rebah sujud.
- Ada pula yang berkata doa permohonannya makbul.
Imam Tabari r.h. memilih kaul yang menegaskan bahawa semuanya itu tidak lazim dan tidak semestinya ia dapat melihatnya kerana tidak disyaratkan melihat sesuatu atau mendengarnya untuk menemui malam Lailatulqadar.
Fdhilat berpuasa Ramadhan AlMubarak
FADHILAT BERPUASA DIBULAN RAMADHAN ALMUBARAK
1. Pengampunan Dosa
Dari Abi Hurairah radhiallahu 'anhu dari Nabi Shalallahu 'alaihi wasalam bersabda (yang erti nya): “Barangsiapa yang berpuasa di bulan Ramadhan dengan penuh iman dan ihtisab maka akan diampuni dosa-dosanya yang telah lalu.” (Hadis Riwayat al-Bukhari (4/99), Muslim (759))
Maksud “Penuh iman dan Ihtisab” di sini adalah membenarkan wajibnya puasa, mengharapkan pahalanya, hatinya senang dalam mengamalkan, tidak membencinya, dan tidak merasa berat dalam mengamalkannya.
Dari Abi Hurairah radhiallahu 'anhu juga Rasulullah Shalallahu 'alaihi wasalam pernah bersabda (yang ertinya):
“Solat yang lima waktu, Juma'at ke Juma'at, Ramadhan ke Ramadhan adalah penghapus dosa yang terjadi di antara senggang waktu tersebut jika menjauhi dosa besar”. (Hadis Riwayat Muslim (233))
Dari Abu Hurairah radhiallahu 'anhu juga, bahawa Rasulullah Shalallahu 'alaihi wa salam pernah naik mimbar kemudian berkata: “Amin, Amin, Amin”, ditanyakan kepadanya:”Ya Rasulullah Shalallahu 'alaihi wasalam: Engkau naik mimbar kemudian mengucapkan: Amin, Amin, Amin? Beliau bersabda:
“Sesungguhnya Jibril ‘alaihissalam datang kepadaku, dia berkata: “Barangsiapa yang mendapati bulan Ramadhan tetapi tidak diampuni dosanya maka akan masuk neraka dan akan Allah jauhkan dia, katakan: “Amin”, maka akupun mengucapkan : Amin……”.” (Hadis Riwayat Ibnu Khuzaimah (3/192), Ahmad (2/246 dan 254) dan al-Baihaqi (4/204) dari jalan Abu Hurairah. Hadis ini sahih, asalnya terdapat dalam “Sahih Muslim” (4/1978))
2. Dikabulkannya do'a dan pembebasan dari api neraka
Rasulullah Shalallahu 'alaihi wasalam bersabda (yang ertinya): “Allah memiliki hamba-hamba yang dibebaskan dari neraka setiap siang dan malam bulan Ramadhan, dan semua orang muslim yang berdo'a akan dikabulkan do'anya.” (Hadis Riwayat al-Bazzar (3142), Ahmad (2/254) dari jalan A'mas, dari Abu Shalih dari Jabir, diriwayatkan oleh Ibnu Majah (1643) darinya dengan ringkas dari jalan lain, hadits sahih. Do'a yang dikabulkan itu adalah ketika berbuka - lihat “Misbahuh Azzujajah” (no. 604) karya al-Bushiri)
3. Orang yang berpuasa termasuk shidiqin dan syuhada
Dari Amr bin Murrah al-Juhani Radhiallahu 'anhu berkata: Datang seorang lelaki kepada Nabi Shalallahu 'alaihi wasalam kemudian berkata: “Ya Rasulullah! Apa pendapatmu jika aku bersaksi bahawa tidak ada sesembahan yang hak untuk diibadahi kecuali Allah, engkau adalah Rasulullah Shalallahualaihi wasalam, aku solat lima waktu, aku tunaikan zakat, aku melaksanakan puasa Ramadhan dan solat tarawih di malam harinya, termasuk orang yang manakah aku? Beliau menjawab: “Termasuk dari shidiqin dan syuhada”. (Hadis Riwayat Ibnu Hibban (no. 11 di dalam Zawaidnya) sanadnya sahih
1. Pengampunan Dosa
Dari Abi Hurairah radhiallahu 'anhu dari Nabi Shalallahu 'alaihi wasalam bersabda (yang erti nya): “Barangsiapa yang berpuasa di bulan Ramadhan dengan penuh iman dan ihtisab maka akan diampuni dosa-dosanya yang telah lalu.” (Hadis Riwayat al-Bukhari (4/99), Muslim (759))
Maksud “Penuh iman dan Ihtisab” di sini adalah membenarkan wajibnya puasa, mengharapkan pahalanya, hatinya senang dalam mengamalkan, tidak membencinya, dan tidak merasa berat dalam mengamalkannya.
Dari Abi Hurairah radhiallahu 'anhu juga Rasulullah Shalallahu 'alaihi wasalam pernah bersabda (yang ertinya):
“Solat yang lima waktu, Juma'at ke Juma'at, Ramadhan ke Ramadhan adalah penghapus dosa yang terjadi di antara senggang waktu tersebut jika menjauhi dosa besar”. (Hadis Riwayat Muslim (233))
Dari Abu Hurairah radhiallahu 'anhu juga, bahawa Rasulullah Shalallahu 'alaihi wa salam pernah naik mimbar kemudian berkata: “Amin, Amin, Amin”, ditanyakan kepadanya:”Ya Rasulullah Shalallahu 'alaihi wasalam: Engkau naik mimbar kemudian mengucapkan: Amin, Amin, Amin? Beliau bersabda:
“Sesungguhnya Jibril ‘alaihissalam datang kepadaku, dia berkata: “Barangsiapa yang mendapati bulan Ramadhan tetapi tidak diampuni dosanya maka akan masuk neraka dan akan Allah jauhkan dia, katakan: “Amin”, maka akupun mengucapkan : Amin……”.” (Hadis Riwayat Ibnu Khuzaimah (3/192), Ahmad (2/246 dan 254) dan al-Baihaqi (4/204) dari jalan Abu Hurairah. Hadis ini sahih, asalnya terdapat dalam “Sahih Muslim” (4/1978))
2. Dikabulkannya do'a dan pembebasan dari api neraka
Rasulullah Shalallahu 'alaihi wasalam bersabda (yang ertinya): “Allah memiliki hamba-hamba yang dibebaskan dari neraka setiap siang dan malam bulan Ramadhan, dan semua orang muslim yang berdo'a akan dikabulkan do'anya.” (Hadis Riwayat al-Bazzar (3142), Ahmad (2/254) dari jalan A'mas, dari Abu Shalih dari Jabir, diriwayatkan oleh Ibnu Majah (1643) darinya dengan ringkas dari jalan lain, hadits sahih. Do'a yang dikabulkan itu adalah ketika berbuka - lihat “Misbahuh Azzujajah” (no. 604) karya al-Bushiri)
3. Orang yang berpuasa termasuk shidiqin dan syuhada
Dari Amr bin Murrah al-Juhani Radhiallahu 'anhu berkata: Datang seorang lelaki kepada Nabi Shalallahu 'alaihi wasalam kemudian berkata: “Ya Rasulullah! Apa pendapatmu jika aku bersaksi bahawa tidak ada sesembahan yang hak untuk diibadahi kecuali Allah, engkau adalah Rasulullah Shalallahualaihi wasalam, aku solat lima waktu, aku tunaikan zakat, aku melaksanakan puasa Ramadhan dan solat tarawih di malam harinya, termasuk orang yang manakah aku? Beliau menjawab: “Termasuk dari shidiqin dan syuhada”. (Hadis Riwayat Ibnu Hibban (no. 11 di dalam Zawaidnya) sanadnya sahih
Health risk assessment
Health risk assessment
A health risk assessment (HRA) is a health questionnaire, used to provide individuals with an evaluation of their health risks and quality of life.[4] Commonly a HRA incorporates three key elements – an extended questionnaire, a risk calculation or score, and some form of feedback i.e. face-to-face with a health advisor or an automatic online report]
The Centers for Disease Control and Prevention define a HRA as: “a systematic approach to collecting information from individuals that identifies risk factors, provides individualised feedback, and links the person with at least one intervention to promote health, sustain function and/or prevent diseaseThere are a range of different HRAs available, however most capture information relating to: Demographic characteristics – age, sex
Lifestyle – exercise, smoking, alcohol intake, diet
Personal and family medical history (in the US, due to the current interpretation of the Genetic Information Non-discrimination Act, questions regarding family medical history are not permitted if there is any incentive attached to taking a HRA)
Physiological data – weight, height, blood pressure, cholesterol
Attitudes and willingness to change behaviour in order to improve health
The main objectives of a HRA are to
Assess health status
Estimate the level of health risk
Inform and provide feedback to participants to motivate behaviour change to reduce health risks
]History
The original concept of the HRA can be traced back to Dr Lewis C. Robbins and his work on preventive medical practice. [7] This culminated in the publication of How to Practice Prospective Medicine in 1970 – a guide for practising physicians, which outlined the health risk assessment questionnaire, risk computations and patient feedback strategies. It wasn't until 1980, when the Centers for Disease Control and Prevention released a publicly available version, that the HRA became widely used, particularly in workplace settings. The use of HRAs and corporate wellness programmes has been most prevalent in the United States, with comparatively slower growth elsewhere. However there has been recent strong growth in corporate wellness outside the US, particularly in Europe and Asia
]Usage
Once an individual completes a HRA, they usually receive a report, detailing their health rating or score, often broken down into specific sub scores and areas such as stress, nutrition and fitness. The report can also provide recommendations on how individuals can reduce their health risks by changing their lifestye. In addition to individual feedback, HRAs are also used to provide aggregated data reporting for employers and organisations. These reports include demographic data of participants, highlight health risk areas and often include cost projections and savings in terms of increased healthcare, absence and productivity. Organisation-level reports can then be used to provide a first step by which organizations can target and monitor appropriate health interventions within their workforce.
[
HRA delivery
The delivery of HRAs has changed over the years in conjunction with advances in technology. Initially distributed as paper-based, self-scoring questionnaires through on-site workplace health promotion sessions, HRAs are now most commonly implemented online. Other delivery methods include telephone, mail and face-to-face.
The advantages of online HRAs include: Tailoring – online HRAs can adapt content based on an individual’s answers to the HRA questionnaire to provide a personalised, relevant and interactive user experience.
Improved data management
Reduced administrative costs
Instant feedback
]Efficacy
Extensive research has shown that HRAs can be used effectively to:
Identify health risk factorsPredict health-related costsMeasure absenteeism and presenteeismEvaluate the efficacy and return on investment of health promotion strategies There is also recent evidence to suggest that taking a HRA alone can have a positive effect on health behaviour change and health status. However, it is generally accepted that HRAs are most effective at promoting behaviour change when they form part of an integrated, multi-component health promotion programme. Applied in this way, the HRA is used primarily as a tool to identify health risks within a population and then target health interventions and behaviour change programmes to address these areas.[4]
]Benefits
The Wellness Councils of America (WELCOA) outlines 10 key benefits of conducting personal health risk assessments. Health risk assessments: Provide employees with a snapshot of their current health status.
Enable individuals to monitor their health status over time.
Provide employees with concrete information thus preparing them for lifestyle change.
Help individuals get involved with health coaching.
Provide important information concerning employees' readiness to change.
Help employers measure and monitor population health status.
Provide employers with important information that can help them build results-oriented health promotion programmes.
Can provide employers with important information on productivity.
Allow employers to evaluate changes in health behaviour and health risks over time.
Engage both employers and employees in the health management process.
]Limitations
The limitations of a HRA are largely related to its usage and it is important to recognise that a HRA highlights health risks but does not diagnose disease and should not replace consultation with a medical or health practitioner.
A health risk assessment (HRA) is a health questionnaire, used to provide individuals with an evaluation of their health risks and quality of life.[4] Commonly a HRA incorporates three key elements – an extended questionnaire, a risk calculation or score, and some form of feedback i.e. face-to-face with a health advisor or an automatic online report]
The Centers for Disease Control and Prevention define a HRA as: “a systematic approach to collecting information from individuals that identifies risk factors, provides individualised feedback, and links the person with at least one intervention to promote health, sustain function and/or prevent diseaseThere are a range of different HRAs available, however most capture information relating to: Demographic characteristics – age, sex
Lifestyle – exercise, smoking, alcohol intake, diet
Personal and family medical history (in the US, due to the current interpretation of the Genetic Information Non-discrimination Act, questions regarding family medical history are not permitted if there is any incentive attached to taking a HRA)
Physiological data – weight, height, blood pressure, cholesterol
Attitudes and willingness to change behaviour in order to improve health
The main objectives of a HRA are to
Assess health status
Estimate the level of health risk
Inform and provide feedback to participants to motivate behaviour change to reduce health risks
]History
The original concept of the HRA can be traced back to Dr Lewis C. Robbins and his work on preventive medical practice. [7] This culminated in the publication of How to Practice Prospective Medicine in 1970 – a guide for practising physicians, which outlined the health risk assessment questionnaire, risk computations and patient feedback strategies. It wasn't until 1980, when the Centers for Disease Control and Prevention released a publicly available version, that the HRA became widely used, particularly in workplace settings. The use of HRAs and corporate wellness programmes has been most prevalent in the United States, with comparatively slower growth elsewhere. However there has been recent strong growth in corporate wellness outside the US, particularly in Europe and Asia
]Usage
Once an individual completes a HRA, they usually receive a report, detailing their health rating or score, often broken down into specific sub scores and areas such as stress, nutrition and fitness. The report can also provide recommendations on how individuals can reduce their health risks by changing their lifestye. In addition to individual feedback, HRAs are also used to provide aggregated data reporting for employers and organisations. These reports include demographic data of participants, highlight health risk areas and often include cost projections and savings in terms of increased healthcare, absence and productivity. Organisation-level reports can then be used to provide a first step by which organizations can target and monitor appropriate health interventions within their workforce.
[
HRA delivery
The delivery of HRAs has changed over the years in conjunction with advances in technology. Initially distributed as paper-based, self-scoring questionnaires through on-site workplace health promotion sessions, HRAs are now most commonly implemented online. Other delivery methods include telephone, mail and face-to-face.
The advantages of online HRAs include: Tailoring – online HRAs can adapt content based on an individual’s answers to the HRA questionnaire to provide a personalised, relevant and interactive user experience.
Improved data management
Reduced administrative costs
Instant feedback
]Efficacy
Extensive research has shown that HRAs can be used effectively to:
Identify health risk factorsPredict health-related costsMeasure absenteeism and presenteeismEvaluate the efficacy and return on investment of health promotion strategies There is also recent evidence to suggest that taking a HRA alone can have a positive effect on health behaviour change and health status. However, it is generally accepted that HRAs are most effective at promoting behaviour change when they form part of an integrated, multi-component health promotion programme. Applied in this way, the HRA is used primarily as a tool to identify health risks within a population and then target health interventions and behaviour change programmes to address these areas.[4]
]Benefits
The Wellness Councils of America (WELCOA) outlines 10 key benefits of conducting personal health risk assessments. Health risk assessments: Provide employees with a snapshot of their current health status.
Enable individuals to monitor their health status over time.
Provide employees with concrete information thus preparing them for lifestyle change.
Help individuals get involved with health coaching.
Provide important information concerning employees' readiness to change.
Help employers measure and monitor population health status.
Provide employers with important information that can help them build results-oriented health promotion programmes.
Can provide employers with important information on productivity.
Allow employers to evaluate changes in health behaviour and health risks over time.
Engage both employers and employees in the health management process.
]Limitations
The limitations of a HRA are largely related to its usage and it is important to recognise that a HRA highlights health risks but does not diagnose disease and should not replace consultation with a medical or health practitioner.
Monday, August 9, 2010
Study: Belly bulge can be deadly for older adults
•
If your pants are feeling a bit tight around the waistline, take note: Belly bulge can be deadly for older adults, even those who aren't overweight or obese by other measures.
One of the largest studies to examine the dangers of abdominal fat suggests men and women with the biggest waistlines have twice the risk of dying over a decade compared to those with the smallest tummies.
Surprisingly, bigger waists carry a greater risk of death even for people whose weight is "normal" by the body mass index, or BMI, a standard measure based on weight and height.
"Even if you haven't had a noticeable weight gain, if you notice your waist size increasing that's an important sign," said lead author Eric Jacobs of the American Cancer Society, which funded the study. "It's time to eat better and start exercising more."
Other research has linked waist size to dementia, heart disease, asthma and breast cancer.
Bulging bellies are a problem for most Americans older than 50. It's estimated that more than half of older men and more than 70 percent of older women have bigger waistlines than recommended. And it's a growing problem: Average waistlines have expanded by about an inch per decade since the 1960s.
To check your girth, wrap a tape measure around your waist at the navel. No fair sucking in your bulge. Men should have a waist circumference no larger than 40 inches. For women, the limit is 35 inches.
The new study, appearing in Monday's Archives of Internal Medicine, is the first to analyze waist size and deaths for people in three BMI categories: normal, overweight and obese. In all three groups, waist size was linked to higher risk.
About 2 percent of people in the study had normal BMI numbers but larger than recommended waists. Jacobs said the risk increased progressively with increasing waist size, even at waist sizes well below what might be considered too large.
The study used data from more than 100,000 people who were followed from 1997 to 2006. Nearly 15,000 people died during that time.
The researchers crunched numbers on waist circumference, height and weight to draw conclusions about who was more likely to die. Study participants measured their own waists, so some honest mistakes and wishful fudging could have been included, the authors acknowledged.
Four extra inches around the waist increased the risk of dying from between 15 percent to 25 percent. Oddly, the strongest link — 25 percent — was in women with normal BMI.
People with bigger waists had a higher risk of death from causes including respiratory illnesses, heart disease and cancer.
The study was observational, a less rigorous approach that means the deaths could have been caused by factors other than waist size. But the researchers did take into account other risk factors for poor health, such as smoking and alcohol use.
Some older adults gain belly fat while they lose muscle mass, Jacobs said, so while they may not be getting heavier, they're changing shape — and that's taking a toll.
A tape measure, or a belt that doesn't buckle the way it used to, "may tell you things your scale doesn't," Jacobs said.
Fat stored behind the abdominal wall may be more harmful than fat stored on the hips and thighs. Some scientists believe belly fat secretes proteins and hormones that contribute to inflammation, interfere with how the body processes insulin and raise cholesterol levels.
But Dr. Samuel Klein, an obesity expert at Washington University School of Medicine in St. Louis, is skeptical about that theory. Removing belly fat surgically doesn't lead to health improvements. That may mean it's simply a stand-in for some other culprit that is causing both belly fat and poor health. Klein wasn't involved in the new research.
Klein said the new study, while showing a link between waist size and mortality, doesn't pinpoint exactly how much belly fat is dangerous for normal, overweight and obese people. The 40-inch for men and 35-inch for women cutoff points are irrelevant for many people, he said.
What can be done to fight belly fat? It's the same advice as for losing weight. Eat fewer calories
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If your pants are feeling a bit tight around the waistline, take note: Belly bulge can be deadly for older adults, even those who aren't overweight or obese by other measures.
One of the largest studies to examine the dangers of abdominal fat suggests men and women with the biggest waistlines have twice the risk of dying over a decade compared to those with the smallest tummies.
Surprisingly, bigger waists carry a greater risk of death even for people whose weight is "normal" by the body mass index, or BMI, a standard measure based on weight and height.
"Even if you haven't had a noticeable weight gain, if you notice your waist size increasing that's an important sign," said lead author Eric Jacobs of the American Cancer Society, which funded the study. "It's time to eat better and start exercising more."
Other research has linked waist size to dementia, heart disease, asthma and breast cancer.
Bulging bellies are a problem for most Americans older than 50. It's estimated that more than half of older men and more than 70 percent of older women have bigger waistlines than recommended. And it's a growing problem: Average waistlines have expanded by about an inch per decade since the 1960s.
To check your girth, wrap a tape measure around your waist at the navel. No fair sucking in your bulge. Men should have a waist circumference no larger than 40 inches. For women, the limit is 35 inches.
The new study, appearing in Monday's Archives of Internal Medicine, is the first to analyze waist size and deaths for people in three BMI categories: normal, overweight and obese. In all three groups, waist size was linked to higher risk.
About 2 percent of people in the study had normal BMI numbers but larger than recommended waists. Jacobs said the risk increased progressively with increasing waist size, even at waist sizes well below what might be considered too large.
The study used data from more than 100,000 people who were followed from 1997 to 2006. Nearly 15,000 people died during that time.
The researchers crunched numbers on waist circumference, height and weight to draw conclusions about who was more likely to die. Study participants measured their own waists, so some honest mistakes and wishful fudging could have been included, the authors acknowledged.
Four extra inches around the waist increased the risk of dying from between 15 percent to 25 percent. Oddly, the strongest link — 25 percent — was in women with normal BMI.
People with bigger waists had a higher risk of death from causes including respiratory illnesses, heart disease and cancer.
The study was observational, a less rigorous approach that means the deaths could have been caused by factors other than waist size. But the researchers did take into account other risk factors for poor health, such as smoking and alcohol use.
Some older adults gain belly fat while they lose muscle mass, Jacobs said, so while they may not be getting heavier, they're changing shape — and that's taking a toll.
A tape measure, or a belt that doesn't buckle the way it used to, "may tell you things your scale doesn't," Jacobs said.
Fat stored behind the abdominal wall may be more harmful than fat stored on the hips and thighs. Some scientists believe belly fat secretes proteins and hormones that contribute to inflammation, interfere with how the body processes insulin and raise cholesterol levels.
But Dr. Samuel Klein, an obesity expert at Washington University School of Medicine in St. Louis, is skeptical about that theory. Removing belly fat surgically doesn't lead to health improvements. That may mean it's simply a stand-in for some other culprit that is causing both belly fat and poor health. Klein wasn't involved in the new research.
Klein said the new study, while showing a link between waist size and mortality, doesn't pinpoint exactly how much belly fat is dangerous for normal, overweight and obese people. The 40-inch for men and 35-inch for women cutoff points are irrelevant for many people, he said.
What can be done to fight belly fat? It's the same advice as for losing weight. Eat fewer calories
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