You may have been diagnosed with a vestibular disorder.
It is important to take your medication as long as your doctor recommends. Doctors may also recommend vestibular rehabilitation exercises, as shown below.
Together with your treating doctor, please select the exercises that you may be able to perform.
Each exercise should be performed 20 or more times at least two or more times per day.
It is normal to feel dizzy during these exercises. If the dizziness is extreme, do not progress to the next exercise. Keep repeating the same exercise until the dizziness is minimal before moving on to the next exercise.

Be safe, make sure someone else is with you to assist you and minimize the risk of injury.

ALWAYS CONSULT YOUR DOCTOR BEFORE PERFORMING THESE EXERCISES.

HOME VESTIBULAR REHABILITATION EXERCISES1:

  1. Head side to side
  2. Head up and down
  3. Head 45 degree
  4. Eyes focus on finger with arm outstretched
  5. Standing exercise
  6. Sitting up and down
  7. Walking on a flat surface
  8. Walking on an uneven surface
  9. Walking heel-to-toe
  10. Sit and lean exercise
  11. Rolling exercise



References

  1. With the kind permission of Dr. Christopher Chang of Fauquier ENT Consultants, reproduced from: https://www.fauquierent.net/homebalanceexercises.htm

Unleash! Let’s inspire P.W.E. to get into sports for endurance, a healthy body, and to build confidence. There are sports that are not risky to oneself and to others. With guidance from the doctor and cheers from loved ones, P.W.E. can engage in sports.


Is sports a “No-No” for persons with epilepsy (P.W.E.)?

“I am a P.W.E. and I play basketball. I agreed to be careful to avoid injury and they allowed me to play.”


Checklist to discuss with the doctor:

running sport for healthy minds
  • Type of sports I want to get into
  • Type and severity of my seizure
  • Risks of having a seizure while playing
  • Known triggers of seizure if any
  • Any feeling that warns me of a seizure attack
  • My companions during sports activities
  • Benefits against the risks


PWE UNLEASHED

stretching unleash

Unleash with friends and loved ones

  • Sports encourage social interaction and self-expression.
  • Sports promote physical and mental wellness at all ages

Unleash from fear and lack of knowledge

  • Seizures are rarely triggered by physical activity
  • Seizures are unlikely to occur during exercises of increasing effort

Unleash from overprotection. Know the benefits of sports for P.W.E.

  • Sports lessen frequency and severity of seizures
  • Aerobic exercises were observed to delay seizure occurrence.
  • Fatigue after exercise is not linked to more frequent seizures.


Caution: The following may trigger seizures during sports and exercises. Make sure to avoid these situations:

caution avoid during sport and exercise
  • Low oxygen (sports in high altitude)
  • Excess water in the body (too much drinking)
  • High body temperature (poor ventilation)
  • Low sugar, low sodium (not eating properly)



“Now I can be guided by how much I can push myself when doing sports.”

This guide to Sports and P.W.E.s addresses the question:

Should a seizure occur, is there a risk for me and for people (other athletes, referees, spectators) around me?



Sports where there is NO significant risk to me and to others should a seizure occur (Group 1)

sport playing tennis

– Dancing

– Bowling

– Golf

– Tennis, Table Tennis

– Basketball, Volleyball

– Athletics except pole vault


Sports where there is moderate risk to me and to others should a seizure occur (Group 2)

sport cycling

– Archery

– Trialthon

– Cycling

– Fencing

– Gymnastics

– Skateboarding

– Weightlifting

– Karate


Sports where there is a high risk to me and to others, should a seizure occur. (Group 3)

sport climbing

– Climbing (platform, springboard)

– Diving (competitive)

– Horse Racing

– Motor sports (and similar sports)

– Parachuting

– Rodeo

– Scuba Diving

– Surfing, wind-surfing

School on the Hill

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This is a beautiful story of Jane and Teacher Angel on their journey with epilepsy and how they were able to cope up with their condition and live a normal life with the support of family and friends.

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Big Dipper School sat on a hill with a great view of the town but with one big problem: wild grass had grown and spread all over the school yard!

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Everyone in school planted flowers and trees all around but they dried up quickly. The clouds above were always dark making everything look gloomy. Parents would keep​ on pulling out the grass​ only to see them return the very next day! 

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One day, Miss Angel, the new principal arrived. She is kind and beautiful just like an angel.

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While walking around school, she noticed an empty seat in one of the classrooms.

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Miss Angel decided to test Jane’s ability to learn and saw how smart she really was.

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She hugged Jane then walked towards the back of the school building

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She looked up at the dark clouds, down ​at the wild grass, and cried. It started to rain and the cold wind blew. She remained still as the raindrops mixed with her tears.​

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The next day, Miss Angel arrived at the school with an elderly doctor. ​ She gathered everyone together ​and introduced Dra. Belen. 

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Dra. Belen is a doctor who treats children with epilepsy. She shared the truth that epilepsy is not an infectious disease. A child with epilepsy can do what other kids can do.

School on the hill_15

Dra. Belen also told everyone what to do in case Jane suddenly falls during a seizure, when her arms and legs start to shake a lot. It usually lasts for a couple of minutes and nobody would be able to wake her up. Everyone who witnesses the seizure must stay calm until it stops.

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Somebody needs to protect the head and turn Jane to one side.

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Dra. Belen then described how Jane ​feels during and after a seizure. Jane does not know what is happening  so when she wakes up, she is tired and confused. She has to sleep and rest the whole day.

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They should also try to keep onlookers away and call her parents so she can rest at home.

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Dra. Belen urged everyone to understand epilepsy more.​ She asked for support, care, and acceptance for Jane. 

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One day, Jane had another seizure. Everyone who witnessed the episode stayed calm and knew what to do.

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The next day she was back in school studying and playing with her classmates. Miss Angel saw everything and smiled. She looked up and watched the dark clouds move away.

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Miss Angel thanked Dra. Belen for the change she had brought to Big Dipper School. Dra. Belen also mentored the doctor who gives Jane the medicine to control her seizure.

Best friend forever (BFF)

Best friend forever (BFF) is a heart-warming story of people with epilepsy that can live normal lives, excel in their chosen field and be in love and eventually have a family of their own.

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healthy minds story time bff_17

How to have a healthy weight gain during pregnancy?

Eating healthy throughout pregnancy is the best thing you can do for your baby. Good nutrition optimizes the growth and development of your baby and safeguards your own health. During pregnancy, your energy requirement increases by only 300 kcal a day. On average, every woman needs 1700 kcal a day. So eating for two is a myth!

Requirements for micro-nutrients (folate, calcium, vitamin D and B vitamins) are significantly higher. Make smart choices by choosing nutrient-rich food, rather than just eating more food!


Foods to avoid

Food safety is important during pregnancy. This is because bacterial toxins and certain harmful heavy chemical such as mercury can pass to baby and cause undesirable outcomes. Avoid these food items.

  • Unpasteurized milk; soft cheese, e.g Brie, feta, Camembert and Roquefort; liver pates. These foods are prone to Listeria infection, a bacteria, which may result in miscarriage and stillbirth.
  • Raw seafood and meats e.g. raw oyster, cockles, sashimi and sushi; and raw or half-boiled eggs: Raw and undercooked animal foods contain germs, bacteria and parasites. Especially when your immunity is now weakened.
  • Avoid swordfish, shark, tilefish and king mackerel. Limit canned albacore tuna. This is to avoid heavy metal poisoning.
  • Alcohol: Mothers who drink excessive alcohol have higher risk of miscarriages and stillbirth, and may result in fetal alcohol syndrome, including facial mal-development, small baby and mental impairment.
  • Unwashed salad and raw vegetable sprouts, including alfalfa, clover, radish and mung bean: Unwashed salads may be contaminated with bacteria from the soil, while raw vegetable sprouts contain high levels of germs, which can be harmful to health.
  • Durians (an Asian delight!) contain excessive calories and potassium. So eat in moderation.


– Dr Tan Thiam Chye

QUICK FACTS

This recipe is easy to prepare, and it’s extra healthy too!

Low salt diet helps reduce systolic blood pressure by 2 to 8 mmH. Less than 2.4 g, which is equivalent to one teaspoon of salt is the recommended daily intake.

This recipe is lower salt and sodium than other Cardillo recipes because it uses:

Fresh, not canned, tomatoes

Ground pepper and corn oil with no salt added

Green onions

Download the recipe


COOKING INSTRUCTIONS

Fresh Ingredients:

½ kg red snapper (Maya-maya)
4 teaspoons corn oil
¼ cup flour
1 large onion sliced
3 or 4 medium-sized tomatoes, chopped
½ cup, egg whites beaten
½ cup water
a dash of ground pepper
15 stalks green onions chopped


Procedure:

  1. Remove scale and gills, and wash thoroughly. Drain and set aside.
  2. Slice the raw fish into 6 pieces.
  3. Heat corn oil in a frying pan over medium heat.
  4. Place the flour in a bowl or plastic bag. Place the raw fish in the flour and over the outside of each fish with flour.
  5. Sauté fish until golden brown. Set aside on top of a paper towel.
  6. Sauté onion and tomatoes. Add ½ cup of water.
  7. Add the beaten egg whites and fish. Cover and let it simmer for 5 – 10 minutes. 
  8. Season with ground pepper.
  9. Sprinkle with chopped green onions.
  10. Serve and enjoy


NUTRITION FACTS

Calories170
Total Fat4 g
Saturated Fat1 g
Cholesterol45 mg
Sodium115 mg
Total Fiber3 g
Protein20 g
Carbohydrates13 g
Potassium600 mg

This heart healthy dish does not use any fat, and instead of salt, flavoring comes from the herbs and spices.

Fresh Ingredients: 

1/4 cup fresh ginger, thinly sliced (about 2″ long)
1 cup ripe tomatoes chopped
1 cup white or yellow onions, thinly sliced
4 cups water
1 kg fleshy fish
2 cups pechay (bok choy), stems and leaves, cut up separately
1/2 teaspoon salt
1/2 teaspoon ground pepper
1 cup green onions, sliced

Procedure:

  1. In a 4-quart saucepan, simmer sliced ginger, tomatoes, and onions in 4 cups of water over medium heat until onions are tender (about 7-8 minutes).
  2. Reduce heat to low, add fish and poach gently until almost done (about 3 to 4 minutes).
  3. Add pechay stems, salt, and ground pepper. Cook for 1 minute; then add pechay leaves and green onions. Cook another 30seconds.
  4. Serve immediately and enjoy !


Nutrition facts:

Calories160
Total Fat2 g
Saturated Fat0.5 g
Cholesterol35 mg
Sodium340 mg
Total Fiber2 g
Protein30 g
Carbohydrates6 g
Potassium630 mg

QUICK FACTS

Low salt diet helps reduce systolic blood pressure by 2 to 8 mmH.

Less than 2.4 g, which is equivalent to one teaspoon of salt is the recommended daily intake.

Made with vegetables, seafood, lean meat, and a small amount of corn oil, this recipe will be a sure hit with your family.

Download the recipe


COOKING INSTRUCTIONS

Fresh Ingredients:

1 tablespoon corn oil
2 cloves fresh garlic, crushed (or 1 tablespoon minced)
1 cup white onions, chopped
1 cup ripe tomatoes, chopped
1 cup (4 oz.) lean pork, thinly sliced
4 cups water
3 ½ cups precooked mung beans (from 1 3/4 cups dry beans)
1 teaspoon salt
1 teaspoon ground pepper
1 cup (4 oz.) shrimp, peeled and de-veined
1 cup spinach leaves

To cook dry, uncooked mung beans: wash and boil the mung beans in a large saucepan, using 6 cups of water. Cook until tender, about 1½ to 2 hours. Drain.

Procedure:

  1. In a skillet, heat oil and sauté crushed garlic until lightly brown. 
  2. Add onion and tomatoes. Sauté until skin begins to curl. 
  3. Add pork, and sauté until lightly brown. 
  4. Add water, and simmer pork for about 15 minutes. 
  5. Add the sautéed mix to mung beans, and continue to simmer for 15 minutes.
  6. Season with salt and ground pepper.
  7. Add peeled shrimp. 
  8. Add spinach and cook for 4 minutes or until done. 
  9. Serve and Enjoy !


NUTRITION FACTS

Calories160
Total Fat3.5 g
Saturated Fat1 g
Cholesterol35 mg
Sodium350 mg
Total Fiber8 g
Protein13 g
Carbohydrates19 g
Potassium370 mg