April - June 2017

Introduction to Mindfulness

Pengenalan KePada KePrihatinan

EDITOR’S NOTEInterest in mental health and awareness of its issues have increased in recent years. As we seek ways to overcome stress and improve our mental well-being, the practice of mindfulness has come into vogue and more mental health professionals are now researching its efficacy.

In our Special Feature of Good Reads, we have put together a selection of reading recommendations for you to find out more about this hot topic. Likewise, Simplicity Is Good explores the topic of loneliness, its differences from meaningful solitude, and highlights tips from the various books on how to live well and feel well.

Having explored the topics of menopause, andropause, and dental health in Health is Wealth previously, we turn our attention to another common medical condition: cataract. As the development of cataract is very slow and painless, it is easy to dismiss early symptoms and neglect proper eye-care. No worries, we have prepared a primer just for you.

Most Singaporeans would know the significance of the years 1819 and 1965 in our nation’s history, but do you know why 15th February 1963 is also another significant date for Singapore? Flip to Nostalgia and read the article “Berita Singapura” to find out.

Happy reading!

Editors: January Yeo, Wendy Guan & Felix Ser

Special Feature

Mindfulness is defined as “being aware of the present moment, without judgment or worry for the past or the future”. It allows you to be more aware of your emotions without being caught up in them – to gain self-understanding without judgment.

According to Practical Mindfulness by Mike Annesley, being mindful makes you less affected by past thoughts or negative emotions. Mindfulness focuses on being in conscious control of your reaction to your present situation rather than being on “autopilot” – where you react out of habit and relive the past instead of noticing the fresh emotions or potential in the present. This includes being stuck in the past – regretting and being imprisoned in guilt and shame – or being anxious about the future.

Here’s an exercise from Practical Mindfulness that beginners in mindfulness can do:1. Sit upright on a comfortable chair and close your eyes, keeping your body in a

natural position with both feet flat on the floor.2. Allow your body to relax and mind to become calm.3. Focus on each in-breath and out-breath. Don’t try to breathe deeply but do

so naturally.4. If your mind wanders, bring your focus gently back to your breathing.5. After 5 minutes of mindful breathing, open your eyes and take in your

surroundings again.

introduction to Mindfulness

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Text: Tan Yun Xian

Special Feature

Mindfulness meditation is not just about being relaxed, but rather a set of mental exercises that allows you to purposefully focus your attention so as to “observe” stray thoughts and emotions that flutter through. For instance, it could be a casual comment that someone made about you or an anxious thought related to deep-seated issues in your life. When such a thought enters your mind during meditation, refocus on your breathing so that you can regard that negative thought as it is – a thought, not a fact. “You are you. Not your thoughts about yourself.”

To find out more about mindfulness meditation and the related exercises – you may want to have a look at the following books.

references

practical MindfulnessMike AnnesleyCall no.: 158.1 ANNAll rights reserved. Dorling Kindersley, 2015.

Mindfulness to Go: How to Meditate While You’re on the Move David Harp Call no.: 158.12 HARAll rights reserved. New Harbinger Publications, 2011.

Mindfulness for life: a Six-Week Guide to inner peace Oli DoyleCall no.: 158.12 DOYAll rights reserved. Orion, 2015.

Mindfulness Made Simple: an introduction to Finding calm through Mindfulness & Meditation Elisha GoldsteinCall no.: 158.128 MINAll rights reserved. Berkeley, Calif.: Calistoga Press, 2014.

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cataract

The word cataract comes from the Greek word for “waterfall”. It was once believed that a milky substance “falling” into the eye caused cataracts. Today, a cataract is known as a gradual clouding of the eye’s lens, preventing sufficient light from entering the eye, thereby causing vision loss.

Not all cataracts are age-related. Here are some examples: • Congenital cataracts appear in some babies or develop in childhood, often in

both eyes. • Traumatic cataracts can develop after an eye injury, or sometimes years later. • Secondary cataract can form after surgery for other eye problems,

such as glaucoma.• Radiation cataract can develop after exposure to some types of radiation.

The risk of cataract increases with age. Cataracts are caused by a combination of factors. The contributing factors being the ageing of the eyes and exposure to the ultraviolet rays in sunlight. People living in sunny climates or spending a lot of time under prolonged exposure to the sun are at higher risk for cataracts. Other risk factors include genetic factors, certain health problems such as diabetes and chronic diseases, nutritional deficiencies, eye diseases, and use of steroids and certain medications.

To reduce the risks of developing cataract and other eye diseases, you can wear sunglasses with ultra-violet and blue-light filtering, or a wide-brimmed hat to protect your eyes from the sunlight’s damaging effects. Refrain from smoking and treat diseases such as diabetes. Eat a balanced diet with fresh fruits and vegetables like carrots, papayas, mangos, oranges, corn, and tomatoes, and dark leafy greens like spinach. These provide natural nutrient supplements which include adequate amounts of antioxidants such as Vitamins C and E.

People may not be aware that their eyes have developed cataracts as cataract is slow to develop and is not painful. The common symptoms of cataracts include cloudy or blurry vision, colours appearing faded, seeing glare, halos that appear around lights, and poor night vision. Other indications may include frequent prescription changes in eyeglasses due to increasing short-sightedness, difficulty in reading or watching television at night, and inability to judge distances or steps.

As we age, we’ll inevitably experience an array of physiological changes in our body. Some of the effects of ageing among the older population include eye health concerns. One common vision problem is cataract. Although cataract may occur at any age, they are prevalent in older people due to ageing.

HealtH iS WealtH

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references

the Big Book of Family eye careJoe Di GirolamoCall no.: 617.7 DIG -[HEA] All rights reserved. Laguna Beach, CA: Basic Health Publications, 2011.

the eye care revolution: prevent and reverse common Vision problemsRobert Abel, Jr., M.D. Call no.: 617.7 ABE -[HEA] All rights reserved. New York, NY: Kensington Books, 2014.

Nutrition and the eye: eating Your Way to Better SightJerry Tan, Por Yong Ming Call No.: SING 617.7 TAN All rights reserved. Singapore: Jerry Tan Eye Surgery, 2012.

cataractSingHealth GroupRetrieved from https://www.singhealth.com.sg/PatientCare/ConditionsAndTreatments/Pages/Cataracts.aspx on 20 August 2016

Facts about cataractThe National Eye Institute (NEI)Retrieved from https://nei.nih.gov/health/cataract/cataract_facts on 20 August 2016

HealtH iS WealtH

These symptoms vary individually, depending on the severity, location and type of cataract; or they can also signal other vision disorders. Do check with your eye care professional.

The early stages of cataracts may be managed with new eyeglasses, increasing the level of lighting, especially when reading, and using prescriptive sunglasses. The cataracts will usually progress as the lens become cloudier and opaque, and will eventually require surgery. With modern technology and innovation, cataracts are easily treated with surgery to remove the cloudy natural lens and replacing it with clear lens.

Our eyes keep us mobile and independent. Don’t let cataracts rob you of the gift of eyesight. Cataracts can be detected through a comprehensive eye examination. Do not dismiss and underestimate the eye problem when your vision becomes blurry. Get regular eye screening checks. Early detection for eye diseases and treatment can save your sight. Talk with an eye care professional, and read and learn about the condition to make informed decisions about cataract treatments with your doctor.

Text: Sharon Ong

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Overcome loneliness

SiMplicitY iS GOOD

Solitude is better than loneliness SolitudeEveryone needs to have their own space and to feel connected. People are happy and enjoy their own company when they are in the state of solitude. When you spend time to understand yourself, you will have a greater awareness about yourself. Solitude is self-chosen. Great ideas, innovations, and creativity are a result of solitary minds.

lonelinessFeeling lonely and abandoned can lead to depression. Loneliness is feeling isolated and abandoned even when you are surrounded by people at home, work, and social gatherings. It makes you long for the company of others. Loneliness is never a good feeling and is the total opposite of solitude.

transform loneliness into SolitudeIf you make a conscious effort, you can find a way to convert your loneliness into solitude. Making connections and developing closeness are some ways you can overcome loneliness.

Kira Asatryan advocates developing closeness in our relationships with others and ourselves. This closeness works as an antidote to loneliness.

Likewise, Kory Floyd believes in overcoming loneliness by making meaningful connections with others. In The Loneliness Cure, he proposes that it is the absence of being connected that makes us feel lonely and shares 6 strategies to overcome loneliness.

“The only time we waste is the time we spend thinking we are alone.” - Mitch Albom

Feeling lonely when you spend time by yourself is normal. Being alone is not the same as being lonely. You can be lonely anywhere. It is possible to feel lonely even when you are surrounded by people you know and love. If we take no action to address our feelings and remain in that state of mind, those feelings can start to have a negative impact on our well-being.

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Text: Meenakshi Nandivada

SiMplicitY iS GOOD

references

the loneliness cure: Six Strategies for Finding real connections in Your lifeKory Floyd Call no.: 158.2 FLOAll rights reserved. Avon, Massachusetts: Adams Media, 2015.

Stop Being lonely: three Simple Steps to Developing close Friendships and Deep relationships Kira AsatryanCall no.: 158.2 ASAAll rights reserved. Novato, California: New World Library, 2016.

the lonely city: adventures in the art of Being alone Olivia Laing Call no.: 700.19 LAI -[ART]All rights reserved. New York: Picador, 2016.

How to be alone Sara MaitlandCall no.: 155.92 MAIAll rights reserved. New York: Picador, 2014.

tips to combat loneliness1. Be open to intimacy. Express yourself to encourage more affection from others.2. Invite, rather than demand. If you are seen showing affection and make others

feel it is natural, they will be encouraged to follow you.3. Acknowledge the affection you have already received.4. Nurture affection from a variety of sources. Open yourself to a wider range of

close connections rather than depending only on one person.5. Avoid toxic affection. Refuse offers of affection that come with unacceptable

behaviour or unwanted obligations.

Lastly, keep your expectations optimistic but realistic. Change is possible, but also be realistic and do not expect loneliness to be resolved overnight.

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NOStalGia

Berita Singapura: launch television Singapura, 1960s

On 15 February 1963, Singapore’s first television station, Television Singapura was launched at the Victoria Memorial Hall. 300 guests were invited to watch the monochrome pilot broadcast service, that lasted for 1 hour and 40 minutes, on 17 television sets placed around the hall.

A documentary entitled TV Looks at Singapore was aired, followed by a 10-minute Heckle and Jeckle cartoon. A five-minute newsreel, a comedy show starring English comedian Tony Hancock, and a variety show Rampaian Malaysia were also shown.

After Singapore’s separation from Malaysia in August 1965, Television Singapura merged with Radio Singapura to form Radio and Television Singapore (RTS).

To read the full article, please visit http://www.nas.gov.sg/blogs/archivistpick/television-singapura/

To watch a clip on the launch visit http://www.nas.gov.sg/archivesonline/audiovisual_records/record-details/58f29c96-1164-11e3-83d5-0050568939ad

The content on this page is provided by National Archives of Singapore.

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GaMe FOr it

relax with colours!

You can find the other colouring activities on pages 19, 29 and 38.

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every time i Find the Meaning of life, they change it: Wisdom of the Great philosophers on How to liveDaniel KleinCall No.: 128 KLEAll rights reserved. New York: Penguin Random House LLC, 2015.

What is the real meaning of life? How has your definition of this in your youth differed from your definition of it now?

From ancient Greek philosophers to contemporary thinkers, Every Time I Find the Meaning of Life, They Change It is an excellent introduction to the concept of Western philosophy, especially for readers with no philosophy background. Klein manages to make light on a subject usually so heavily pondered upon, leaving readers both enlightened and entertained as he attempts to tackle life’s biggest questions.

World’s Best life Hacks: 200 ingenious Ways to use everyday Objects Sarah Devos Call No.: 640 DEV All rights reserved. San Francisco, CA: Weldon Owen, 2016.

Everyone likes tricks that will simplify our day-to-day life. Hacks are simple tips that help you to do things in a simple way. Devos shares examples of how you can put everyday objects to different use through this book. World’s Best Life Hacks is full of pictures and simple text to help you understand and apply these clever tips at home or work to save time, space, and money.

unexpected Finds

BOOK recOMMeNDatiONS

Text: Siti Fatimah Taib & Meenakshi Nandivada

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BOOK recOMMeNDatiONS

the Green roadAnne EnrightCall no.: ENRAll rights reserved. London: Jonathan Cape, 2015.

The Green Road is an Irish family drama spread across decades and continents as each of Rosaleen Madigan’s four children leaves the nest to lead lives beyond the ordinary.

The story follows the perspectives of Dan, Constance, Emmet, and Hanna as they navigate through the vagaries of life. Dan, who originally wanted to take the cloth, later gets engaged but leaves his fiancée to explore his sexuality. Emmet, an aid worker in Mali, faces challenges adapting to a different culture. Hanna becomes an actress in Dublin struggling with work and drink. Dependable Constance, the only one who lives near home and cares for their difficult mother, one day discovers a lump in her breast.

When Rosaleen decides to sell their house and divide the profits, all four converge home from their individual convoluted lives. Will they be able to reunite and reconnect as a family?

pioneer Girl Bich Minh NguyenCall No.: NGU

Pioneer Girl follows the story of Lee Lien who is a second generation Vietnamese-American.

Running the family is her traditional Asian mother, who thinks that a girl like Lee Lien should just get married and not pursue higher education. There is also her brother whom, as the only son, is able to get away with doing anything he wants. Lee Lien’s grandfather, Ong Hai, with his gentle nature and calming presence, is her only lifeline.

As complicated as her life is, Lee Lien embarks on a journey to discover the mystery of a golden brooch, which she believes is an heirloom of Laura Ingalls Wilder - the famous author of the Little House on the Prairie series - that has been in their family’s possession for years. Her search takes her to unexpected places and ignites the beginnings of self-discovery.

Fictilicious

Text: Nur Sadidah Binte Mohmad Said

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CATATAN EDITOR

Sejak kebelakangan ini, kepentingan kesihatan mental semakin mendapat perhatian luas. Lebih ramai orang mencari cara berkesan untuk mengawal dan mengatasi tekanan. Bahagian Sorotan Khas kami memberi penjelasan ringkas tentang keprihatinan ini selain cara-cara mengekalkan kesihatan minda serta fizikal.

Isu penyakit katarak diketengahkan dalam bahagian Kesihatan: Nikmat Tidak Ternilai. Katarak merupakan penyakit mata di mana lensa mata menjadi keruh dan menjejaskan penglihatan. Apakah yang menyebabkan katarak dan bagaimanakah kita boleh mencegah keadaan ini?

Bahagian Nostalgia akan membawa anda kembali ke zaman silam, atau lebih tepat lagi pada 15 Februari 1963. Apakah yang berlaku pada tarikh tersebut? Bacalah untuk maklumat lanjut!

Editor: Herman Rothman

Keprihatinan

SOrOtON KHaS

Kesihatan fizikal dan mental yang baik di kala usia lanjut menjadi impian ramai. Namun, ramai yang mengharungi kehidupan dalam persekitaran yang pesat membangun dan mencabar kini mungkin mengalami perasaan rendah diri, rasa keseorangan dan ketegangan emosi.

Ujian merupakan sebahagian daripada kehidupan yang perlu dihadapi setiap insan. Maka, kita perlu tahu cara-cara untuk mengadapi pelbagai ujian yang bertandang. Jagalah kesihatan serta amalkan pemakanan sihat. Bergaullah dengan teman-teman yang sentiasa berfikiran positif tentang kehidupan dan selalu mendorong kita sentiasa melakukan kebaikan untuk diri dan masyarakat. Menukil kata Adrian Maulana dalam bukunya “Strong Mind Healthy Life”, gabungan antara aktiviti kecergasan dan gaya hidup sihat lainnya membuatkan tubuh kita sihat. Jangan bersikap pesimis terhadap kehidupan anda. Gunakanlah akal budi murni bagi menjalani kehidupan ini sebaik-baiknya.

Profesor Muhaya pula dalam bukunya “Prof Muhaya’s Quotes: Audit diri, Hiasi Peribadi” menganjurkan kita bersifat tawaduk, bersyukur pada setiap saat dan didik hati agar bahagia dengan redha Allah SWT serta tidak terkesan dengan pujian ataupun cemuhan manusia.

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Sumbangan: Marhama Mohamed

Para cerdik pandai juga banyak menasihatkan apabila kita meletakkan pergantungan kepada Allah, kita akan rasa tenang. Sebaliknya jika kita meletakkannya pada manusia itulah yang menyebabkan kita merasa gundah-gulana. Ini sesuai dengan firman Allah SWT dalam surah Al-Baqarah ayat 152 yang bermaksud, “Oleh itu ingatlah kamu, kepadaKu (dengan mematuhi hukum dan undang-undangKu) supaya Aku membalas kamu dengan kebaikan dan bersyukurlah kamu kepadaKu dan janganlah kamu kufur”. Dengan lain kata, selalu berzikir dan hadirkan hati mengingati Sang Pencipta, kita akan beroleh ketenangan.

Akhir kalam, untuk menjana fikiran cergas, sihat dan aktif, kita digalakkan banyak membaca. Banyak membaca mengaktifkan minda dan dipercayai boleh membantu mencegah penyakit demensia. Apa lagi jika kita mengamalkan bacaan kitab suci Quran secara konsisten. Sesungguhnya tiada yang lebih baik daripada memahami dan mengamalkan apa yang disampaikan Pencipta untuk membasmi segala penyakit hati dan beroleh ketenangan hakiki.

SOrOtON KHaS

rujukan

agar al-Quran Menjadi temanDr Majdi Al HilaliNombor Panggilan: 297.122 HILHak Cipta Terpelihara. Kuala Lumpur: Inteam Publishing, 2015.

Hanya pada engkau, Kami Beribadah Johari Yaman Nombor Panggilan: 297.3 JOHHak Cipta Terpelihara. Selangor: Pustaka Ilmuwan, 2015.

#profMuhayas’s Quotes: audit diri Hiasi peribadiProf Dr Muhaya Mohammad Nombor Panggilan: 158.1 MUHHak Cipta Terpelihara. Selangor : PTS Publishing, 2016.

Sabar & Syukur: rahsia Meraih Hidup Supersukses Yudy EffendyNombor Panggilan: 297.5 EFFHak Cipta Terpelihara. Jakarta: Qultum Media, 2013.

Strong Mind Healthy lifeAdrian MaulanaNombor Panggilan: 613.7 MAUHak Cipta Terpelihara. Kuala Lumpur : Synergy Media, [2011-2013]

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Kesihatan: Nikmat tidak ternilai

apakah itu katarak?Katarak adalah kondisi di mana lensa mata yang seharusnya bersih menjadi keruh, sehingga menghalangi cukupnya cahaya memasuki mata dan mengganggu penglihatan.

penyebabnyaPaparan sinar ultra-violet yang berpanjangan, penggunaan ubat-ubatan seperti steroid dalam jangka panjang dan berpenyakit tertentu seperti diabetes juga merupakan faktor-faktor penyebab katarak. Bagi kanak-kanak, katarak dapat terjadi sejak lahir atau berkembang akibat suatu kecederaan.

pencegahanTidak ada pencegahan yang telah terbukti berkesan secara ilmiah. Namun, anda dapat melindungi mata anda daripada cahaya ultra-violet dengan menggunakan kacamata hitam dan juga pengambilan pemakanan seimbang. Tabiat merokok juga boleh mengancam penglihatan dan merosakkan kesihatan mata. Jangan anda berfikir berhenti merokok sebagai suatu pengorbanan. Fikirlah bahawa anda akan mendapatkan lebih banyak manfaat dengan tidak merokok. Marilah kita sama sama menjaga kesihatan mata kita.

Mata kita ialah organ yang amat ajaib dan tidak ternilai harganya. Walaupun saiznya kecil, ia mempunyai 126 juta sel peka cahaya dan sarafoptik yang mempunyai 1.2 juta urat saraf kecil yang meyambungkan mata kepada otak kita.

KeSiHataN: NiKMat tiDaK terNilai

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Sumbangan: Mardhiah Mahamood

KeSiHataN: NiKMat tiDaK terNilai

rujukan

100 persoalan Mengenai Mata dan Katarak Azhany YaakubNombor Panggilan: 617.742 AZH -[HEA]Hak Cipta Terpelihara. Kuala Lumpur: Dewan Bahasa dan Pustaka, 2013.

Mata: Kecederaan, penyakit dan KesihatanCarol Ballard Ballard; penterjemah Noor Junaidah MasjuniNombor Panggilan: 612.84 BAL -[HEA] Hak Cipta Terpelihara. Kuala Lumpur: Institut Terjemahan dan Buku Malaysia, 2013.

peliharalah Matamu Muhaya Hj MohamadNombor Panggilan: 617.7 MUH -[HEA]Hak Cipta Terpelihara. [Malaysia] : AsSohwah Enterprise, 2012.

Katarak Singapore National Eye CentreDipetik dari http://www.snec.com.sg/about/international/menuutama/kondisimataandperawatan/common-problems/Pages/Cataract.aspxTarikh akses pada 29 Ogos 2016.

cataractsAll About VisionDipetik dari http://www.allaboutvision.com/conditions/cataracts.htmTarikh akses pada 29 Ogos 2016.

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NOStalGia

Berita Singapura: pelancaran televisyen Singapura, 1960-an

Pada 15 Februari 1963, stesen televisyen pertama Singapura, Televisyen Singapura telah dilancarkan di Dewan Peringatan Victoria. 300 tetamu telah diundang untuk menonton perkhidmatan penyiaran rintis monokrom yang berlangsung selama 1 jam 40 minit. Ia disiarkan dari 17 buah televisyen yang ditempatkan di sekeliling dewan tersebut.

Sebuah dokumentari berjudul TV looks at Singapore telah disiarkan, diikuti dengan sebuah rancangan kartun yang menampilkan watak-watak terkenal, Heckle dan Jeckle. Satu berita filem selama lima minit, sebuah rancangan komedi yang dibintangi pelakon komedi Inggeris Tony Hancock, dan sebuah persembahan aneka ragam turut ditayangkan pada hari tersebut.

Selepas perpisahan dengan Malaysia pada Ogos 1965, Televisyen Singapura bergabung dengan Radio Singapura bagi membentuk Radio dan Televisyen Singapura (RTS).

Sila kunjungi pautan berikut untuk membaca artikel penuh:http://www.nas.gov.sg/blogs/archivistpick/television-singapura/

Sila kunjungi pautan berikut untuk menonton klip video acara pelancaran:http://www.nas.gov.sg/archivesonline/audiovisual_records/record-details/58f29c96-1164-11e3-83d5-0050568939ad

Kandungan di muka surat ini disediakan oleh Arkib Negara Singapura.

Diterjemahkan oleh: Herman Rothman

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Kita cuBa

rehatkan Minda dengan Warna!

Dapatkan kegiatan mewarna lain di muka surat 10, 29 dan 38.

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NenekRazali EndunNombor Panggilan: RAZHak Cipta Terpelihara. Kuala Lumpur : Institut Terjemahan & Buku Malaysia, 2014.

Mak Som seorang penduduk lama Kampung Bertam Malim. Dia dibesarkan di situ, bernikah di situ, beranak-pinak juga di situ. Tidak hairanlah bila dia lantang membantah keras rancangan menggunakan tanah kampung itu untuk membina perumahan moden. Kampung itu maruah penduduknya. Mana mungkin mereka membiarkannya dijual dan dilelong orang yang gila kuasa?

Namun, dalam usahanya menolak rancangan ini, perkara yang tidak disangka berlaku: anaknya sendiri, Dato’ Mahfus, terlibat dalam projek pemodenan ini. Adakah Dato’ Mahfus akan mempertahankan tanah milik penduduk kampungnya sendiri? Atau dia akan terpedaya oleh dunia politik yang hanya mementingkan kuasa, harta dan pangkat? Apakah nasib Mak Som dan penduduk Kampung Bertam Malim?Isu-isu kehidupan seperti moral, maruah, dan politik yang diketengahkan novel ini akan memberi kesedaran betapa pentingnya kejujuran dan sifat amanah untuk ketenteraman jiwa.

tumbuh di tengah BadaiHerniwati MoechiamNombor Panggilan: MOEHak Cipta Terpelihara. Batu Caves, Selangor: PTS Litera Utama, 2010.

Catra dilahirkan ke dunia tanpa menunjukkan perkembangan seperti bayi normal yang lain. Ibu bapa Catra telah cuba mendapatkan rawatan baginya dan akhirnya hati ibunya, Herni, hancur apabila doktor mengesahkan bahawa Catra menghidap autisme.

Herni mengalami kesukaran dalam menangani isu ini. Kehidupannya menjadi tidak terurus apabila dua lagi orang anaknya semakin nakal dan suaminya pula tidak bekerjasama dalam menguruskan rumah tangga mereka.Malah, dia mengambil keputusan untuk menjauhkan diri daripada isterinya yang sedang sengsara. Herni pula mula mengambil pil tidur untuk meredakan tekanan yang dialaminya. Beliau juga enggan meminta bantuan daripada keluarganya. Lama kelamaan Herni sedar dia harus membantu Catra keluar daripada dunianya. Beliau berusaha mendapatkan bantuan bagi Catra meskipun berdepan dengan pelbagai cabaran. Ikuti kisah yang sarat dengan pesanan kepada ibu bapa bahawa setiap anak mempunyai keistimewaan tersendiri.

SaraNaN BacaaN

Sajian cereka

Sumbangan: Nurfarahin Mohamed Amin & Nur Sadidah Binte Mohamad Said

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卷首语近年来，人们逐渐认识到心理健康和身体健康同等重要。越来

越多人关注这方面的课题，并寻找不同的方式来舒缓压力。若

能常用正面的心理来应对日常生活中的挑战，对我们的身心灵

有益无害。为此，我们在特写的篇章里集结了相关的书籍，希

望帮助大家更深入了解这方面的课题。

这期一切从简的篇章将探讨与分享老年人的孤独症状及排忧小

贴士，希望大家能排除寂寞，时时保持乐观的心态。

我们之前在健康=财富里与大家分享了更年期和牙齿保健等课

题。这期，我们会关注另一种常见疾病——白内障。白内障是

一种慢性的眼部疾病，因早期没有明显的症状，容易被忽视而

导致漏诊的情况。它对患者的视力有很大的影响，所以别轻易

地忽视这个视力小偷！

此外，我们都知道1819年和1965年对我国深具历史意义。然

而，您是否晓得1963年2月15日也是另一个别具意义的日子？通

过忆的篇章，了解我国历史中这一段珍贵的里程碑。

最后，愿各位读者阅读愉快！

编辑：何静如；朱思洁

“正念”是有意识地觉察、活在当下及不做评判。正念与快乐不能划上等

号，但心持正念能让我们不论何时何地，时时保持平常心，不反应过度，

并有意识地处理自己的情绪和行为。因此，常持正念能让自己身心愉悦，也

能让您和家人相处更融洽，沟通更顺畅。

以下列举一些培养正念的贴士供您参考:

1.重新安排时间

我们常忽略和家人相处的时间，何不放慢脚步，每天拨出时间，和家人

共享天伦。此外，在日常生活中安排短暂的歇息，或做瑜伽等运动都可

培养正念。

2.善用包容心

亲人可能无意中用粗鲁无礼的方式对您说话。多尝试站在亲人的角度来

进行换位思考，毕竟家人之间，需要更多的包容心和耐心。

常持正念，家庭和谐

特写

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资料来源：

图解正能量：从苏格拉底到贾伯斯一直受用的六度空间

鲍耶著

索书号：158.1BY

版权所有。新北市：大智文化有限公司，2012。

放下就是快乐大全集：亿万读者的心灵盛宴，和培根、星云

大师、李嘉诚一起探讨放下的智慧

李津编著

索书号：158.1LJ

版权所有。北京：同心出版社，2012。

心灵拐点：身心灵的10堂健康课

许添盛著

索书号：128.2XTS

版权所有。深圳：深圳报业集团，2010。

快乐，让我更成功：打造A+人生的六大秘诀

泰德·李昂西斯，约翰·巴克利著；姜雪影译

索书号：Chinese650.10LEO

版权所有。台北：天下远见出版公司，2010。

特写

文：蓝亿泉

3.倾听家人心声

倾听不单只是听一听他人说了什么，也要把注意力放在说话者的身上。

下一次和亲人闲话家常时，要用心倾听，了解亲人生活中的点点滴滴和

感受。

4.保持好奇的态度

我们常自以为是地觉得自己对家人非常了解。这样的态度和想法让我们

难以发现他们的转变与变化。只有保持好奇、开放的态度，我们才能更

深入地了解我们身边的人事物。

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拯救视力：预防白内障什么是白内障？白内障(Cataract)是一种视力减退的眼疾。白内障是由于眼睛里的晶状体(Lens)变得混浊，阻挡了充足的光线进入眼中，导致视力下降。

白内障的成因晶状体混浊主要是晶状体的蛋白质起了变化。蛋白质变化的起因很多，例如眼部血液循环不良和人体老化。当眼部血液循环不良，眼球得不到充足的营养时，蛋白质会开始起变化。人体老化过程中，消化吸收功能与代谢功能减退，使晶状体营养不佳。老年性白内障相当普遍，从40岁起，罹患白内障的机率大大增加。到了80岁，约有9成以上会患上白内障。除了老年性白内障，紫外线的长期过度照射也会造成晶状体混浊。

白内障的症状白内障的症状包括：• 视力下降。佩戴眼镜却无法矫正视力。• 对强光敏感。看电灯或太阳时会感到晃眼。• 多视症。看到双重或多重影像。• 阅读时感到光线不足，需要更明亮的光线。• 在暗处看物体清晰，但在亮的地方却看不清楚。• 与前面的症状相反，在暗的地方看物体较为困难。 预防白内障

保护眼睛配戴太阳眼镜，保护眼睛免受紫外线伤害。

促进眼部血液循环进行简单的护眼运动与按摩来改善眼部血液循环。这包括眼部穴位按摩、眼部肌肉运动、头皮敲打按摩、肝脏按摩等。

预防白内障的食物1.决明子

决明子是一种传统中药。传说有一位百岁老道人因为服用了决明子，视力保持良好。现代医学研究发现决明子对视神经有保护作用。决明子可泡水当茶服；或将决明子碾成细末，加入粥内服用。

2.山桑子山桑子(Bilberry)有保护眼部血管和眼睛细胞、促进眼部血液循环、强化眼睛结缔组织等功能。山桑子含有多种营养物质，能改善视力，预防白 内障。

健康=财富

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健康=财富

3.摄取叶黄素叶黄素(Lutein)是类胡萝卜素(Carotenoid)的其中一种天然色素。医学研究发现摄取叶黄素能降低白内障风险和改善病患者的症状。叶黄素有抗氧化(Anti-Oxidative)作用，减轻晶状体受到氧化的伤害。富含叶黄素的食物以深绿色蔬菜和黄色与橘色的水果为主。这些蔬果包括菠菜、胡萝卜、玉米、番茄、桃、金盏花等。

白内障手术当白内障症状恶化，开始严重影响日常生活时，病患必需接受手术治疗。手术过程中，医生把原本混浊的晶状体摘除，然后把人工晶状体植入。不同种类的人工晶状体，有不同的功能。比如：单焦点人工晶状体，可为特定的距离提供良好的视力，但是却无法矫正近距离视力。患者在长时间阅读时，通常需要佩戴老花眼镜。因此，病人应该依据自己的日常活动和医生讨论最适合自己的人工晶状体。

文：杨钦力

资料来源：

拯救恶视力，就靠血液力：名医独创“毛巾呼吸法”，视力超强回复！福辻锐记著蔡丽蓉译索书号：617.7FUK-[HEA]版权所有。新北市：绘虹企业股份有限公司，2016。

眼部检查：常见的眼部疾病索书号：SING617.7YBJ版权所有。Singapore:SingaporeHealthServicesPteLtd,2011。

眼病：从视觉疲劳到白内障•青光眼戶张几生编张中华译索书号：617.7YB-[HEA]版权所有。郑州市：河南科学技术出版社，2014。

光明“围脖”：中医眼科名家博客问答实录张健编索书号：617.7GM-[HEA]版权所有。北京市：人民卫生出版社，2014。

最新の老眼回复法：每天15分钟，10天见效！中川和宏著桑田德译索书号：617.7NAK-[HEA]版权所有。台北市：橡实文化事业股份有限公司，2013。

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活出精彩，告别寂寞

不论贫穷或富裕，许多老年人都可能感到孤独寂寞。随着年龄的增长，人的

心理状态也随之变化，对环境的适应能力逐渐变弱。若刚好心情不佳，更容

易感到悲观，觉得生活乏味。

人为什么会寂寞？

人到老年时，会因为失去生活的重心或依靠，所以感到形影相吊。对于丧偶

的老人而言，其身心都面临着难以负荷的煎熬。除了老伴的逝世，子女的冷

落也可能让老年人心里感觉空虚和寂寞。此外，老年人退休后，脱离了原有

的人际关系，生活节奏减慢，与他人的社交机会减少，导致精神上无比

空虚。

调整心态

常期感觉情绪低落、空虚和寂寞都会影响心理健康，患上老年抑郁症的几率

也会提高。所以，正面积极的态度很重要，把心态调整好就能走出困境，克

服重重困难。生老病死乃自然规律，与其抗拒和逃避，不如坦然面对，笑对

人生。尝试做一个幽默的人，以自娱自乐的生活态度迎向每一天！

学习新事物

常言道：活到老、学到老。平时在家里闲居无聊，不如尝试学习新的知识技

能，说不定会有意想不到的收获。

热心公益

做义工，除了可以帮助他人，把爱心和知识传给有需要的人，也可以让生活

更充实，赋予人生新的意义。

感情交流站

经常与老朋友聊天谈心或参加社区的集体活动，可以扩展人际关系，摆脱寂

寞，让生活更有趣。

一切从简

26

文：辜微敏

资料来源：

人生要耐得住寂寞

木子编

索书号：158.1LEA

版权所有。北京：中国画报出版社，2010。

学会幽默，生活不寂寞

萧合仪著

索书号：152.43XHY

版权所有。新北：晶冠出版公司，2011。

退休乐逍遥:安享福禄寿10大准备

卫生署长者健康服务编著

索书号：646.79TXL

版权所有。香港：天地图书有限公司，2011。

老年人怎样才能更幸福

张圣宽著

索书号：158.10846ZSK

版权所有。北京：新世界出版社，2011。

做个一直被需要的人：我102岁，还天天花两小时通勤上

下班，为什么却非常快乐？

福井福太郎，广野彩子合著；郑舜珑译

索书号：158.10846FUK

版权所有。台北市：大是文化有限公司，2014。

做个乐活老人，银发族的幸福生活智慧：淡泊人生的老

年智慧书

丘荣襄著

索书号：646.79QRX

版权所有。台北市：德威国际文化事业有限公司，2015。

一切从简

27

忆

新加坡新闻：60年代马来西亚广播电视新加坡台的首播发布会

1963年2月15日当天，新加坡的第一家电视台，马来西亚广播电视新加坡

台，在维多利亚纪念堂举办了首播发布会。整个会场摆放了17架电视机，并

邀请了300多名来宾前来观看一条由广播服务处所制作、片长为一小时又四

十分钟的黑白试播集。

首播内容是一部名为“TVlooksatSingapore”的纪录片，而接下来的十

分钟则播放了由著名卡通人物“哈克与杰克”（HeckleandJeckle）担

纲的卡通片。当天还有一段五分钟的新闻稿、一部由托尼•汉考克（Tony

Hancock）出演的幽默短片以及一档名为“RampaianMalaysia”的综艺

节目。

1965年8月，新加坡与马来西亚分家后，马来西亚广播电视新加坡

台与新加坡广播电台合拼，重新命名为新加坡广播电视台

(RadioandTelevisionSingapore)。

若想观看首播发布会的影片，请游览：

http://www.nas.gov.sg/archivesonline/

audiovisual_records/record-

details/58f29c96-1164-11e3-83d5-

0050568939ad

以上内容由新加坡国家档案馆所提供。

朱思洁译

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益智游戏

随意填色，疗愈舒压

您也能在第10、19和38页为其他图案上色。

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绘生活·会生活：东京Totoro带你体验生活美好三两事品雅特海著；李广平译索书号：959.6042PIN版权所有。广州市：花城出版社，2014。

本书的教程非常详尽，除了介绍简单的绘画技法和工具，也清楚地解说如何用色、上色、前后的次序和怎样以水彩绘出身边的简单物品以及花卉等等。读者们也可以通过书中的文字和插图感受到作者的幸福田园生活。

食物安全攻略马志英著索书号：641.308MZY版权所有。香港:万里书店,2012。

食品安全问题，时有所闻。您听过瘦肉精、孔雀石绿、塑化剂等食品添加剂吗？它们让食物变得更漂亮或美味的同时，对人体也造成相对的伤害。木薯、四季豆、白果等，如果生食也是有毒的。本书通俗易懂，为读者提供食品危害的来源、识别和防范知识，让您能吃得更安心。　

58款创意玩具手工小制作王广智主编索书号：394.120951CLK版权所有。北京市：北京理工大学出版社有限责任公司，2014。

闲暇时，您会做些什么来充实自己呢？不妨参阅这本书，学习如何制作既简单又富创意的玩具手工。只需准备简单易取的材料，如彩纸、纸盘、竹签、吸管等，依照制作步骤，就能做出不同造型的手工作品，享受创作过程中的乐趣和满 足感！

漏网之鱼

文：郑惠珍；王婷婷

好书介绍

30

悠游书海

好书介绍

文：郑惠珍；王婷婷

美食成瘾林健明著索书号：C814.3LJM版权所有。Kampar,Perak:漫延书房，2013。

林健明是名偏爱美食的马国老饕。他在书中以散文的

方式叙述多道新马美食在他生命中所扮演的角色。滑

溜溜老鼠粉带出了他对母亲的思念，而瓦煲鸡饭是他

父亲的拿手菜。书中也有关于其他主题的篇章，大多

都动之以情、晓之以理。

天机：富春山居图源子夫著索书号：YNZF-[MO]版权所有。北京市：北京联合出版公司，2013。

《富春山居图》是元代画家黄公望的名作，因一起意

外分割为“无用师卷”以及“梨山图”。本书的故事

以无用师卷为主。各方人马在护宝以及夺宝的过程

中，引发了一系列惊心动魄的龙争虎斗，同时也交织

出一段段情感纠葛、勾心斗角的故事。

图书馆奇谭村上春树著索书号：MURH版权所有。台北市：时报文化出版企业股份有限公司，2014。

一位少年因想了解鄂图曼土耳其帝国的收稅方式而到

访图书馆查询资料。他依照馆内一名女子的指引，

走到了地下楼的107号室，遇见了一个样貌奇特的老

人。没想到，老人把少年囚禁于图书馆内，还想夺取

他的性命！在囚禁中，少年遇见了羊男和一位不说

话的少女。他们是否能一起逃离可怕老人的魔掌呢？

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E-BooksBesides our physical collection, we also have electronic

resources for you, many of which are available from

home via the internet. To see the full-range of our

electronic resources, visit http://eresources.nlb.gov.sg

ovErdrivEA collection of popular e-books, audio books, music

and videos titles including all kinds of genres and many

general interest subjects.