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Does Having Younger Looking Skin Have Anything To Do With Foods Or Genetics?

Skin is a window to your overall health. The condition and appearance of your skin is an indicator of how well your overall health is. When skin is in good condition, it works hard to protect the body from environmental stressors such as irritants, allergens, and microbes. It also helps to regulate temperature, making it look and feel smooth, calm, hydrated, and even in colour (1).

But, what if it is not in good condition? Is it hormonal in nature? Is it related to food? Is it hereditary? Is it any of these?

Yes, it is indeed all of these!

Skin that appears younger is closely related to lifestyle and genetics. According to research, there is a gene in the human body that controls our skin condition. Have you ever wondered why certain people of similar age but different appearances appear younger than their actual age while others appear older? The study by dermatologist professor Alexa B. Kimball from Harvard revealed that this has something to do with gene expressions.

According to the study, people with rapid gene expression speed up the skin-repairing process when exposed to external or internal stress, which is why they can maintain younger-looking skin. It has also been observed that some people who appear young have rapid gene expression that mimics those who are younger than their chronological age. According to the professor, the skin appears younger because it behaved younger (1)!

To elaborate, the one described above is known as intrinsic skin ageing, and it represents chronological ageing, with the same pattern affecting all internal organs. Extrinsic skin ageing, also known as aged skin, is caused by external factors such as environmental influence, particularly chronic sun exposure and ultraviolet (UV) irradiation, but also smoking, pollution, sleep deprivation, and poor nutrition. As a result, when it comes to skin, the best way to avoid harm is to avoid all of these extrinsic factors (1).

A study that compared sun-exposed skin (face and forearm) to sun-protected skin (buttock) among women aged 20 to 70 years old discovered that ultraviolet (UV) exposure is a major driver and accelerator of skin ageing. Although sun exposure without any skin protection, such as sunscreen, is harmful to the skin, there is a recommended amount of time spent outdoors without sunscreen so that UVB from the sun can activate vitamin D3 in the skin. The recommended exposure time is 5 - 30 minutes between 10 a.m. and 3 p.m., at least twice a week, to the face, arms, legs, or back (2). In Malaysia, where the weather is sunny all year, excessive sun exposure can cause skin damage. As a result, if one of your 2021 resolutions is to avoid sun damage, you should start wearing sunscreen religiously!

Apart from smoking and pollution, which can both cause skin damage, sleep deprivation can also cause skin to appear older. Sleep serves as a reset button for our entire health, including our skin. During sleep, the blood flow to the skin increases, and the organ rebuilds collagen and repairs UV damage, reducing wrinkles and age spots. According to research, sleep deprivation affects wound healing, collagen growth, skin hydration, and skin texture. Inflammation is also higher in sleep-deprived individuals, causing acne outbreaks, eczema, psoriasis, and sin allergies. To combat this, health experts recommend 7 to 9 hours of beauty sleep per day to achieve fluffy baby skin (3,4)!

Poor nutrition is also a major contributor to the appearance of older skin, and the worst culprit of all is sugar! Glycation is the process by which sugar interacts with skin. Younger-looking skin is always associated with firm and elastic skin, which refers to the cross-linking structure of skin fibres. This structure can repair itself naturally; however, when sugar is consumed, the glycation process renders the structure and renders the skin unable to remodel into its original structure. As a result, the youthful skin condition has vanished! This explain, sugar consumption is not only bad for metabolic conditions like diabetes mellitus, but also for skin conditions.

To summarise, the skin is the largest and most delicate organ; it may appear strong and capable of withstanding all of the external and internal harm that we inflict on it, but it, too, requires pampering. A good skincare routine will help with its condition, but it also requires good food, hydration, and sleep to keep everything in check and balance!

References

Beth Israel Deaconess Medical Center. (2017, November 28). Expression of certain genes may be key to more youthful looking skin: Certain gene expression patterns identified in women who appear younger than their chronologic age. ScienceDaily. Retrieved January 18, 2021 from sciencedaily.com/releases/2017/11/171128102918.htm
Ministry of Health Malaysia (MOH). MyHealth Portal. Vitamin D and sunlight. http://www.myhealth.gov.my/en/vitamin-d-and-sunlight-2/
Kahan V, Andersen ML, Tomimori J, Tufik S. Can poor sleep affect skin integrity? Med Hypotheses. 2010 Dec;75(6):535-7. doi: 10.1016/j.mehy.2010.07.018. Epub 2010 Aug 1. PMID: 20678867.
6 Ways to Maximize Your Beauty Sleep for #wokeuplikethis skin. https://www.healthline.com/health/beauty-skin-care/beauty-sleep (Accessed on January 19, 2021).
Danby, F. W. (2010). Nutrition and aging skin: sugar and glycation. Clinics in dermatology, 28(4), 409-411.

What is Evening Primrose?

Evening primrose (Oenothera biennis), also known as Evening Star, needs no introduction since people have been using this herbal remedy for years. This plant grows in regions such as North America, Europe, and many other regions with mild climates. Evening primrose is famous for its oil, produced from the seeds of this unique plant. Evening primrose oil is used as one of the ingredients in various medicines and cosmetic products. The active ingredients in evening primrose oil are two types of Omega-6 essential fatty acids, which are gamma linolenic acid (GLA) and linoleic acid. All these active ingredients have various functions and benefits for the body, such as growth and development (1).

Functions of EPO in Women’s Health.

There are various functions of EPO, such as treating eczema, a condition in which the skin becomes inflamed, itchy, scaly, and flaky due to allergies or irritation. Besides, it has also been used to treat acne, psoriasis, and other skin conditions. Which explains why it is commonly used among women since a pretty appearance is something every woman desires (1, 2, 3).

Apart from this, it has also been used to relieve the physical and psychological symptoms of pre-menstrual syndrome (PMS), such as cyclical mastalgia (breast pain), mood swings, headaches, depression, food cravings, period cramps, irritability, bloating, fatigue, irritable bowel syndrome, and hormonal acne. According to the study, 85% of menstruating women are affected by these symptoms, and the study shows that there is significant improvement in the severity and duration of PMS in the group using EPO as compared to the placebo group (1, 2, 4). Researchers believe that some women experience PMS because they are sensitive to the level of prolactin that is produced during ovulation and increases during the luteal phase. So, what EPO does is that the active ingredients inside it (GLA) convert to prostaglandin E1 in the body, which is able to help prevent prolactin from triggering PMS (4).

As for women during menopausal age, EPO has been seen to help with menopausal symptoms such as hot flashes (the most common symptoms in the menopausal syndrome). A study among 56 menopausal women in the age range of 45–59 observed that there is a significant reduction in hot flash symptoms among menopausal women using EPO (4).

Dosage and what to be cautious of with EPO

Evening primrose oil is classified as a herbal supplement, and the dosage is determined by a variety of factors. Many studies currently recommend a daily dose of 1 -3g (1,4). There are some studies that mention or use higher dosages of EPO, but using higher dosages of EPO requires advice from pharmacist or doctor because it may have side effects. Consumption of medication such as schizophrenic medications, antiplatelet medication, anticoagulant medication, and seizure medication is also contraindicated with EPO consumption, which is why it is best to seek professional advice before consuming EPO as it may interfere with medication that you are consuming (1,4).

In conclusion,

EPO can help women with their hormone regulation from they reach their puberty age, post-delivery of the baby, and during menopausal age. Which is why it can be said as women B.F.F (best friend forever) throughout their healthy journey!

References

Ministry of Health Malaysia (MOH). Evening Primrose Oil (EPO). http://www.myhealth.gov.my/en/evening primrose-oil-epo-2/
10 Benefits of Evening Primrose Oil (EPO) and How to Use it. https://www.healthline.com/health/evening primrose-oil
WebMD. Evening Primrose Oil (EPO). https://www.webmd.com/vitamins/ai/ingredientmono-1006/evening primrose-oil
Mahboubi, M. (2019). Evening Primrose (Oenothera biennis) oil in management of female ailments. Journal of menopausal medicine, 25(2), 74

Grapeseed Extract and its benefits.

Grape seed extract (GSE) is derived naturally from grape seed and is commonly used in dietary supplements for a variety of purposes. It is created by removing, drying, and pulverising the bitter tasting grape seeds. It contains a lot of antioxidants like phenolic acids, anthocyanins, flavonoids, and oligomeric proanthocyanidins complexes (OPC). Grape seed extract, in fact, is regarded as one of the best sources of proanthocyanidins. As a result, grape seed extract provides numerous benefits to the human body, including disease prevention, protection against oxidative stress, tissue damage, inflammation, and many more. In this article, we will look in depth at the potential health benefits of grape seed extract (GSE) based on studies:

Wound healing activity and antioxidant properties.

Numerous studies have shown that grape seed extract contains a high level of antioxidants. Using punctured wounded mice, researchers discovered that mice treated with GSE in the wound affected area grew tissue faster than mice treated with only normal saline. Another difference between GSE-treated mice and placebo-treated mice was more organized tissue formation and a higher rate of collagen deposition.

Topical application of 2% GSE cream in the area of a post-surgery surgical wound heals the wound completely in an average of 8 days, compared to 14 days for placebo. This is due to GSE's vascular endothelial growth factor (VEGF) properties, which promote the regeneration of damaged blood vessels while increasing the amount of free radicals present at the wound site. Free radicals aid in the killing and removal of pathogenic bacteria and endotoxin from the site, as well as in the healing of wounds

Apart from wound healing and skin health properties, it also has anti-ageing properties. GSE proanthocyanidins delay skin ageing by reducing lipid oxidation on the skin structure.

Cardiovascular and antihypertensive properties.

Cardiovascular disorders (CVD) are among the major problems that arise due to modern, unhealthy lifestyles, which are the primary cause of death worldwide. It is a disorder that affects the condition and function of the heart and blood vessels in general. Changes in these two can result in cardiac arrest, heart stroke, hypertension, chest pain, and other complications. Studies show that GSE may prevent atherosclerosis (a condition where there is a build-up of fats, cholesterol, etc. in the blood vessel walls, which can restrict blood flow), inhibit or limit the oxidation of LDL (bad cholesterol), reduce inflammation, inhibit platelet aggregation, and lower blood pressure. It lowers blood pressure by suppressing oxidative stress and inhibiting the angiotensin-converting enzyme (ACE) and nitric oxide, which mediate vasodilation, hence making the constricted blood vessels dilate and improving blood pressure.

Antimicrobial activity

GSE has been shown to have antimicrobial properties; for example, when applied topically, resveratrol in GSE increases the production of cathelicidin, which inhibits the growth of Staphylococcus aureus. In another study, quercetin, caffeic acid, and quercetin-3-0-rutinoside in GSE were responsible for the inhibition of Listeria monocytogenes. It is also worth noting that GSE had the highest inhibition activity against almost all Listeria species. The review on the benefits of GSE also reported that the antimicrobial effect of GSE is attributed to changes in cell morphology and DNA content.

Cosmetic and nutraceuticals

Skin ageing is a natural process which occurs due to the external and internal factors involving genetic, hormonal, and environmental factors. GSE is rich in proanthocyanidin help to reduces the lipid oxidation of cellular structure of the skin and inhibit the production of free radicals. A study was carried out in which the anti-ageing effect of GSE was investigate. The study concluded that GSE has a promising role as an anti-ageing compound.

GSE help skin structure by strengthening the collagen-based tissue (by increasing the collagen cross links). It also increases the synthesis of collagen and the conversion of collagen from soluble into insoluble one.

In conclusions,

GSE has various benefits to health due to its high antioxidant properties, it is able to scavenge the free radicals which an essential feature that could help with various body functions.

References

National Institute of Health (NIH). National Centre for Complementary and Integrative Health (NICCH). Grape Seed Extract. https://www.nccih.nih.gov/health/grape-seed-extract (Accessed on March 15, 2021)
10 Benefits of Grape Seed Extract, Based on Science. https://www.healthline.com/nutrition/grape-seed-extract-benefits (Accessed on March 15, 2021).
Gupta, M., Dey, S., Marbaniang, D., Pal, P., Ray, S., & Mazumder, B. (2020). Grape seed extract: Having a potential health benefit. Journal of food science and technology, 57(4), 1205-1215.

Benefits of Fish Oil Supplementation

Consumption of fish is important as it is a good source of protein. It is recommended to consume one fish per day, according to the Malaysian food pyramid. This is because the consumption of fish in Malaysia is rarely equated with a risk of contamination with mercury, etc., unlike in western countries. This might be due to the types of fish and sizes of fish that we are consuming here as compared to other parts of the world. It is said that the bigger the fish, the more contamination it has; hence, there is a recommendation for pregnant mothers to consume small fish rather than big fish to avoid the risk of contamination.

Research on the benefits of fish oil supplementation also varies greatly, which is why in this article we are going to list out who might need a fish oil supplementation in their daily lives!

The benefits of ingesting fish oil can differ significantly between studies. A study found a connection between these omega-3 fatty acids and mental health disorders and that EPA and DHA can speed up brain development even in young children. Additionally, studies have demonstrated that it can help treat cardiovascular diseases, joint pain, and eczema. The question is, is it true that all of these effects can be obtained from fish oil consumption? (1)

Individual with mental health problems/disorders

In three lengthy studies spanning the years 1988 to 2008, researchers looked at the relationship between fatty acid intake and suicide risk among more than 205 000 participants. They discovered no proof that eating fish or fatty acids reduced the risk of suicide. "The vast majority of earlier research on whether fatty acid intake has any positive effects on mental health has been based on results from depression screening. The only time this relationship has been studied with concrete data on suicide mortality is in our study, which is also the largest of its kind.” (2)

While a study found that eating a balanced diet and exercising regularly are better for brain health than taking fish oil or omega-3 fatty acid supplements, A study of 3073 elderly people at risk of macular degeneration, an age-related cause of vision loss, found little benefit from omega-3 supplements on memory. Omega 3 supplements or a placebo were given to study participants at random for a five-year period. According to the researcher, a healthy diet cannot be replaced by a supplement; therefore, if you eat a healthy diet rich in fruits, vegetables, and marine fish, you probably don't need to take a fish oil supplement. According to this study, the overall dietary pattern is more important than a single nutrient (2).

Individuals with cardiovascular disease

Recently, there have been many studies suggesting that Omega 3 will not lower the risk of heart problems. To answer this, Dariush Mozaffarian, cardiologist from Harvard Medical School, said that he gathered 20 previous studies involving more than 68, 000 patients since 1989 and found that, overall, fish oil supplements did neither harm nor good since they did not significantly reduce people’s risk of mortality, cardiac death, heart attack, or stroke. But according to him, the research link between fish oil supplementation and heart problems is rather complex since it does not only take fish oil to shield the heart from various problems and diseases; it also takes weight status, exercise frequency, cigarette or substance use, and many more (3,4,5).

Which is why, interpreting the study, we would still recommend customers and patients consume more fish as a first-line measure. But if you do not like fish, or you feel like your consumption of fish is not enough, or you simply want to be sure that your body is getting omega 3, there is no harm in taking fish oil; it will certainly help with the essential nutrient, since omega 3 is a nutrient that your body cannot produce and can only get from diet (3,4,5).

Individuals with skin problem

A systematic review for the treatment of atopic dermatitis or eczema using fish oil supplementation is very scarce; the studies available are all small-sample studies. Not only are these three studies small, but they are also described as poor methodological studies by the reviewer, as they have many confounding factors. However, the outcomes of these studies show positive outcomes for eczema and overall daily living as compared to placebo (6, 7).

Another convincing relationship between consumption of fish oil and skin health is that in a study where pregnant women were given fish oil during pregnancy and followed up for 6 years, it was found that consumption of fish oil during pregnancy led to a positive skin health outcome for babies skin. The study also concluded that maternal supplementation with fish oil might have prophylactic potential for long-term prevention of asthma in offspring (6, 7).

In conclusion, consumption of fish oil has mixed results in studies depending on what kind of problem we are looking to solve with fish oil. Since there are various factors influencing a particular health problem, There is no magic pill in this world, honey! You need to, however, eat healthily, consume a lot of vegetables and fruits, and exercise, but if you think that you do not get enough omega 3 from your diet because you dislike fish, are afraid to consume fish regularly due to contamination, etc., or simply would like to make sure that your body has enough omega 3, then there is no harm in taking fish oil supplementation. It's just that in order to make sure you get the right omega 3 for your body, buy it from a pharmacy, make sure the product has a Ministry of Health (MOH) notification number, and simply ask a healthcare professional which omega 3 supplementation suits you, simply for the dosage and perhaps current medication that you are on, and you are good to go!

References

Harvard T.H Chan. School of Public Health. Fish: Friend or Foe? https://www.hsph.harvard.edu/nutritionsource/fish/
Harvard T.H. Chan. School of Public Health. No mental health benefit from fish oil. https://www.hsph.harvard.edu/news/hsph-in-the-news/no-mental-health-benefit-from-fish-oil/\
Harvard T.H. Chan. School of Public Health. https://www.hsph.harvard.edu/news/hsph-in-the-news/fish-stroke-risk-mozaffarian/
Harvard T.H Chan. School of Public Health. Major Meta Analysis in Clinical Trial Omega 3 Supplemeny link with lower risk of CVD. https://www.hsph.harvard.edu/news/press-releases/in-major-meta-analysis-of-clinical-trials-omega-3-fish-oil-supplements-linked-with-lower-cardiovascular-disease-risk/
Harvard T.H. Chan. School of Public Health. Fish Oil Supplementation and Heart Health. https://www.hsph.harvard.edu/news/hsph-in-the-news/mozaffarian-fish-oil-supplements-heart-health/
Schlichte, M. J., Vandersall, A., & Katta, R. (2016). Diet and eczema: a review of dietary supplements for the treatment of atopic dermatitis. Dermatology practical & conceptual, 6(3), 23–29. https://doi.org/10.5826/dpc.0603a06
Huang, T. H., Wang, P. W., Yang, S. C., Chou, W. L., & Fang, J. Y. (2018). Cosmetic and Therapeutic Applications of Fish Oil’s Fatty Acids on the Skin. Marine drugs, 16(8), 256. https://doi.org/10.3390/md16080256

Should you consider collagen supplementation?

Collagen is a fibre-like structure that is used to make connective tissue, which connects other tissues together. It is a major component of bone, skin, muscles, tendons, and cartilage. Collagen is a component that helps make tissue strong, resilient, and able to withstand stretching (1).

Although the saying that our bodies make less collagen as we age is true, the production of collagen drops most not only because of this but also due to excessive exposure to the sun, smoking, including secondhand smoke, excessive consumption of alcohol, lack of sleep, and lack of exercise. As the collagen levels in our skin diminish, the deep skin layers change from a tightly organised network of fibres to an unorganised maze. Environmental exposure to the skin, such as harsh weather, can also damage collagen fibres by reducing their thickness and strength, which can lead to wrinkles on the skin surface (1).

Research on collagen supplementation focuses mostly on joint and skin health. Although studies pertaining to this using human subjects are still lacking, some randomized controlled trials have found that collagen supplementation improves skin elasticity. In one study, women who took a supplement containing 2.5–5 grammes of collagen for 8 weeks experienced less skin dryness and a significant increase in skin elasticity as compared to those who did not. Another study found that women who consumed it for 12 weeks experienced increased skin hydration and a significant reduction in wrinkle depth as compared with a control group (1, 2, 3, 4).

Trials on collagen supplements and joint health also found that they can improve joint mobility and decrease joint pain in people with osteoarthritis or in athletes (5). Collagen comprises about 60% of cartilage, a very firm tissue that surrounds bones and cushions them from the shock of high-impact movements, so a breakdown in collagen could lead to a loss of cartilage and joint problems.

Other than the consumption of collagen-based supplements, there are also foods that are rich in collagen or that encourage collagen production other than the lifestyle modifications mentioned above. Foods such as tough cuts of meat full of connective tissue like pot roast, brisket, and chuck steak. However, a high intake of red meat is not recommended as part of a long-term healthy diet. Collagen is also found in the bones and skin of freshwater and saltwater fish. Bone broth, which requires animal bones to simmer in water with a small amount of vinegar for 4–24 hours, is also said to have high collagen properties. However, the amount of amino acids will vary among batches depending on the types of bones used, the cooking period, and many other factors. Other foods that can help with the production of collagen are foods that are rich in zinc, such as legumes, nuts, seeds, whole grains, and vitamin C-rich foods, such as citrus fruits, bell peppers, and tomatoes.

Although studies on the effectiveness of collagen for health are still lacking, many available studies have not shown negative side effects in individuals given collagen supplements (6). Thus, it is worth trying for its said benefits, especially if the benefits are your health concerns! But be sure to talk to your healthcare professionals about this based on your medication intake and your health issues before consuming any health supplement.

References

Harvard T.H. Chan. School of Public Health. Collagen.https://www.hsph.harvard.edu/nutritionsource/collagen/
Healthline. Top 6 Benefits of Taking Collagen Supplements. https://www.healthline.com/nutrition/collagen-benefits
Proksch E, Segger D, Degwert J, Schunck M, Zague V, Oesser S. Oral supplementation of specific collagen peptides has beneficial effects on human skin physiology: a double-blind, placebo-controlled study. Skin Pharmacol Physiol. 2014;27(1):47-55. doi: 10.1159/000351376. Epub 2013 Aug 14. PMID: 23949208.https://pubmed.ncbi.nlm.nih.gov/23949208/
Borumand, M., & Sibilla, S. (2015). Effects of a nutritional supplement containing collagen peptides on skin elasticity, hydration and wrinkles. Journal of Medical Nutrition and Nutraceuticals, 4(1), 47.https://www.jmnn.org/article.asp?aulast=Borumand&epage=53&issn=2278-1870&issue=1&spage=47&volume=4&year=2015
Bello AE, Oesser S. Collagen hydrolysate for the treatment of osteoarthritis and other joint disorders: a review of the literature. Current medical research and opinion. 2006 Nov 1;22(11):2221-32.
Kim DU, Chung HC, Choi J, Sakai Y, Lee BY. Oral intake of low-molecular-weight collagen peptide improves hydration, elasticity, and wrinkling in human skin: a randomized, double-blind, placebo-controlled study. Nutrients. 2018 Jul;10(7):826.

Understanding calories

Calories are a unit of measurement for the amount of energy in food and beverages.

We put energy into our bodies when we eat and drink. This energy will then be used in our daily activities, such as breathing, sleeping, and running.

To maintain a stable weight, we must balance the energy we put into our bodies with the energy we use through normal body functions and daily activities. Simply put, the more calories you put into your body, the more activities you need to do to burn them off, and vice versa.

General calories intake

Men on average need about 2500 kcal per day, while women need about 2000 kcal per day. However, as mentioned above, the amount of recommended nutrient intake varies from person to person based on their daily activities, occupation, frequency of exercise, lifestyle habits, and also body metabolism.

The more vigorously you engage in an activity, the more calories you will expend. Fast walking, for example, burns more calories than moderate walking. If you're gaining weight, it could be because you've been eating and drinking more calories than you've been burning. To lose weight, you must expend more energy than you consume; this can be accomplished by eating less or exercising more vigorously. Doing this consistently over time will get you to your desired weight.

When people try to lose weight, they tend to restrict their food intake and often do not enjoy their diet changes. A healthy diet should also be a sustainable diet, which means gradually but consistently reducing unhealthy food consumption, consuming more healthier food options, and being mindful of the amount of food consumed.

Calorie counter

Nowadays, there are various apps that can be used on a mobile phone to track not only your calorie intake but also your steps, exercise, and the energy that you burn. Using all these apps and gadgets is helpful in making sure that you are on track with your diet and exercise.

One of the apps developed by the Ministry of Health Malaysia that is compatible with the Malaysian variety of foods is My Nutri Diary 2.0. The app is helpful in monitoring your calorie intake and your weight progress. Often, when we use calorie tracking apps, it frustrates users that the app does not know how many calories a nasi lemak has (or any local food), but with my nutri diary, it covers a variety of Malaysian food options, which can be helpful for our daily food consumption.

Gap between unhealthy diet and body needs

While trying to lose, put on, or maintain weight, imbalanced consumption of foods may lead to the loss of some essential nutrients. Hence, to bridge the gap between the lack of nutrients in food and what the body needs, consumption of multivitamins and multiminerals is helpful.

Other conditions include denture problems, loss of appetite, a hectic lifestyle, and many more.

What is Anemia?

Anemia is a common blood disorder. It is a condition when the body does not have enough red blood cells and is unable to deliver enough oxygen throughout the body.

Anemia is diagnosed by a low haemoglobin or hematocrit level in a blood test. The main protein in red blood cells is haemoglobin. It transports and distributes oxygen throughout your body. Your haemoglobin level will be low if you have anaemia. If it falls below a certain level, your tissues or organs may not receive enough oxygen.

Symptoms of anemia

Lethargic or tiredness are the most common symptoms of anemia. Other symptoms include pale skin, an irregular or fast heartbeat, shortness of breath, chest pain, headache, and light-headedness.

Types of anemia

Among the types of anemia are sickle cell anemia, iron deficiency anemia, thalassemia, aplastic anemia, and many more.

Each of these types of anemia has its own cause.

In conclusion,

anemia must be treated depending on the cause, ranging from taking supplements to having medical procedures.

Most importantly, anemia can be prevented by consuming a healthy and varied diet.

Iron-rich foods include boiled cockles, chickpeas, fried soy bean curd, liver, dried anchovies, bitter gourd, spinach, and kangkung.

Is it compulsory to consume iron supplements during pregnancy?

Iron is a mineral found in many proteins and enzymes that the body needs in order to stay healthy. Most of the iron in the body is found in haemoglobin, the pigment of red blood cells. Haemoglobin transports oxygen to all of the tissues and organs in the body. If there is an insufficient amount of iron in the blood, the amount of haemoglobin in the blood decreases too. This will reduce the oxygen supply to cells and organs.

During pregnancy, a haemoglobin level of 11 g/dl or above is considered normal. Between 3 to 6 months of pregnancy, a small drop of 10.5 g/dl is also considered normal. Lower levels of haemoglobin are usually due to a lack of iron (iron deficiency). Usually, the level of iron in the blood is measured in order to find out whether a low haemoglobin level is due to a lack of iron.

For a pregnant lady with a normal level of iron in her blood, it is not compulsory to consume an iron supplement; some people might consume it as a precautionary measure, but studies involving more than 40, 000 women show that there are no noticeable health benefits for the pregnancy or the baby. Although iron supplements were found to lower the risk of anaemia, they did not influence the number of preterm births, the number of babies with low birth weights, or infections in pregnant women.

However, it is important to know some of the examples of iron-rich foods that can be beneficial during pregnancy and for overall health, such as pistachios, sesame, rolled oats, whole grain rice and pasta, tofu, strawberries, tuna, shrimp, lettuce, chickpeas, peas, meat, and internal organs (liver).

In conclusion, we normally get iron from the food we eat. Meat has a lot of iron in it from haemoglobin in the animal’s body. The liver (internal organ) is particularly high in iron. Other than these foods, iron can be taken in the form of iron supplement too.

Reference:

1. Pregnancy and birth: Do all pregnant women need to take iron supplements? December 22, 2009. Last update March 22, 2018. National Library of Medicine. National Centre of Biotechnology Information. National Institute of Health (NIH).

Understanding How Fasting Affects your Digestive System

Fasting, a practice embraced across various cultures and religions, offers a myriad of benefits for physical and mental well-being. While commonly associated with religious observances like Ramadan or Yom Kippur, fasting has also gained traction in health and wellness circles for its potential to detoxify the body, enhance focus, and regenerate immune cells.

Benefits of Fasting
During fasting, the body enters a state called glucogenesis, where it uses stored energy from fats and glucose, promoting weight management and detoxification. This process not only helps to eliminate toxins but also boosts the production of endorphins, enhancing mood and mental clarity. Additionally, fasting allows the digestive system to rest, potentially improving overall gut health.

Fasting and Digestive Challenges
Despite its benefits, fasting can sometimes lead to digestive discomforts like heartburn and indigestion. Reduced food intake lowers stomach acid, which helps digest food and fight bacteria. However, stimuli such as the smell of food or thinking about meals can trigger acid production, potentially causing heartburn. Overeating during iftar or breaking a fast too quickly may also overwhelm the digestive system, leading to bloating or indigestion.

Practical Tips to Prevent Discomfort

Break Your Fast Gradually: Begin with light, easily digestible foods such as dates, soups, or yogurt, followed by balanced meals.
Stay Hydrated: Drinking plenty of water before and after fasting periods helps maintain hydration and aids digestion.
Mindful Eating: Avoid overeating, especially during meals after fasting. Practice portion control to ease the digestive workload.
Support Digestive Health: Incorporate supplements like MegaLive GastoEz to address occasional heartburn or indigestion.

Fasting is a holistic practice that nurtures the body, mind, and spirit. By adopting mindful eating habits and addressing potential challenges, you can enjoy its benefits while minimizing discomfort, making the experience both fulfilling and healthful.

References

1. Medical News Today (n.d). What Happens If You Don’t Eat For A Day? Timeline And Effects. [online] Available at: https://www.medicalnewstoday.com/articles/322065#can-fasting-promote-weight-loss [Accessed 29 April 2020].

2. Medical News Today (n.d). Fasting: Health Benefits And Risks. [online] Available at: https://www.medicalnewstoday.com/articles/295914 [Accessed 29 April 2020].

Navigating Kids' Nutrition: To Supplement or Not to Supplement?

In today's world, we often encounter children who are either a bit too thin or slightly overweight. Numerous factors contribute to this issue, prompting health authorities to initiate nutrition programs in schools, involving food caterers, parents, and teachers. These initiatives even extend to banning junk and processed foods from both inside and outside school premises.

The gravity of childhood malnourishment, whether in the form of obesity or undernourishment, cannot be overstated. Long-term obesity or underweight conditions in childhood can lead to severe health complications in adulthood, including diabetes, hypertension, heart problems, kidney issues, and more (2).

FACT CHECK!

According to the World Health Organization (WHO), malnutrition encompasses deficiencies, excesses, or imbalances in a person's energy and nutrient intake. It includes undernutrition (stunting, wasting, underweight, and micronutrient deficiencies) and overweight, obesity, and diet-related noncommunicable diseases (such as heart disease, stroke, diabetes, and cancer).

Despite numerous efforts, combating childhood malnourishment remains challenging. This problem is further compounded by children who frequently fall ill due to insufficient vitamin and mineral intake.

The American Pediatric Association suggests that not all children require supplements, but specific groups do benefit from them, including children who:

Follow a vegetarian or vegan diet.
Have conditions that affect nutrient absorption or increase nutrient needs (e.g., celiac disease, cancer, cystic fibrosis, or inflammatory bowel disease).
Have undergone surgeries impacting their intestines or stomach.
Are extremely selective eaters struggling to diversify their diets.

Many children today are picky eaters, making it difficult for working parents to introduce variety into their meals due to time constraints. Consequently, they often allow their children to eat what they prefer, hindering their growth. These children may benefit from supplements to compensate for the nutrients they miss out on.

Some children also face appetite issues. Nutritionists recommend creative approaches to improve children's appetites:

Engaging in food-related games, such as having them discover hidden vegetables during meals.
Creating visually appealing food presentations, resembling characters from their favorite cartoons.
Involving children in cooking processes, sparking their interest in food.
Introducing diverse foods to prevent mealtime monotony.

However, time constraints remain a significant challenge for working parents. Hence, many turn to multivitamins and mineral supplements as a convenient solution.

However, caution is vital when considering supplements (1, 4, 5, 6):

Children below 2 years old should avoid supplements and instead explore a variety of foods.
Steer clear of megadose supplements, which can be harmful. Consult healthcare professionals for appropriate dosages based on your child's age.
Inform healthcare providers about any medications your child is taking, as some medications and supplements can interact.

In conclusion, supplementation should not serve as a long-term solution for parents. Encouraging children to consume a diverse and healthy diet is paramount. It is advisable to consult pediatricians, doctors, dietitians, or nutritionists regarding your child's dietary preferences before considering any supplements for them.

References

Healthline (n.d). Vitamins for Kids. Do they need them (And which ones)? https://www.healthline.com/nutrition/vitamins-for-kids
Bracale, R., Milani, L., Ferrara, E., Balzaretti, C., Valerio, A., Russo, V., Nisoli, E., & Carruba, M. O. (2013). Childhood obesity, overweight and underweight: a study in primary schools in Milan. Eating and weight disorders : EWD, 18(2), 183–191. https://doi.org/10.1007/s40519-013-0036-9
Children Health System (n.d). Children activities. https://healthykidshealthyfuture.org/5-healthy-goals/nurture-healthy-eaters/classroom-activities/
BBC Good Food (n.d). Recipe for kids. https://www.bbcgoodfood.com/recipes/collection/kids-cooking
WebMD (n.d). Vitamins for kids: Do Healthy Kids need supplement? https://www.webmd.com/parenting/guide/vitamins-for-kids-do-healthy-kids-need-vitamins#1
Mayo Clinic. Healthy Lifestyle. Nutrition and Healthy Eating. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/multivitamins/faq-20058310

Colostrum is beneficial to babies, but does it also benefit adults?

Colostrum is a type of breast milk produced by mammals, including humans. Before breast milk is released, it is usually thicker in consistency and contains high levels of antibodies. This high concentration of nutrients in the colostrum is aimed at promoting the growth and health of newborn mammals, which is why it is the most nutritious form of milk (1).

For humans, the consumption of colostrum by newborns is very much encouraged; apart from the promotion of exclusive breastfeeding up to 6 months and 2 years by the Ministry of Health Malaysia (MOH), mothers are as well encouraged to give skin-to-skin support while breastfeeding newborns for the colostrum few hours after delivery.

The colostrum is said to have various benefits for the newborn as they get older (2).

What about the adults? Does adult consumption of bovine colostrum have the same effect as mother-to-newborn colostrum?

Bovine colostrum is more nutritious than regular milk. It contains more protein, fat, carbohydrates, magnesium, and vitamins A, C, B, and E than regular milk. Due to this, studies have found that the consumption of bovine colostrum by adults is useful in boosting the immune system as well as improving gut health (1, 3).

The presence of lactoferrin in colostrum contributes to the link between colostrum and immunity. Lactoferin is a protein that occurs naturally in the body. It is a very versatile protein because it is a bi-lobed protein that can bind an iron atom (4). This transferrin-family iron-binding glycoprotein is an important component of the mammalian immune system. As a result, it provides lactoferrin with protective effects ranging from direct antimicrobial to anti-inflammatory and anti-cancer (4).

Apart from this, colostrum also contains antibodies. Antibodies are proteins, also known as immunoglobulins, used by the immune system to fight bacteria and viruses. Bovine colostrum is rich in the antibodies IgA, IgG, and IgM (1, 2). This is also essential for fighting pathogens and improving the immune system.

Since bovine colostrum is loaded with nutrients that fight disease and promote growth, it is able to boost immunity, treat infections, and offer more related benefits to humans throughout their lives. Thus, the consumption of bovine colostrum may have the same effect as human colostrum; it is just that the absorption of colostrum from a bovine to a human body is different, but with all the spectacular ingredients that colostrum possesses, it may possess the same effect as boosting immunity!

References

Healthline. What is the colostrum? Nutrition, Benefits and Downsides. https://www.healthline.com/nutrition/bovine-colostrum (Accessed on July 9, 2020).
Bloomlife. Breastfeeding Tips To Know Before the Baby Arrives. https://bloomlife.com/preg-u/breastfeedingtipscolostrum/#:~:text=Studies%20show%20that%20expressing%20colostrum,in%20her%20first%20few%20days (Accessed on July 9, 2020).
WebMD. Bovine Colostrum. https://www.webmd.com/vitamins/ai/ingredientmono-785/bovinecolostrum (Accessed on July 9, 2020).
Bioquad Lifesciences. https://bio-quad.com/blogs/article-1/whatislactoferrin (Accessed on July 9, 2020).

Healthy Children, Happy Parents: Preparing Your Kids for School

As schools reopen, children and parents are gradually returning to their routines, but it's crucial to ensure our children are equipped to maintain their health and well-being. In this article, we'll explore how proper nutrition and practical tips can bolster your children's immune systems and contribute to their overall well-being.

1. Prioritize Basic Protective Measures

Before sending your children to school, instill in them the importance of basic protective measures:

Hand Hygiene: Remind your children to wash their hands thoroughly with soap and water or use an alcohol-based hand sanitizer. However, emphasize that they should wash their hands before eating instead of using sanitizer.
Respiratory Etiquette: Teach your children to cover their mouth and nose with their bent elbow when coughing or sneezing. Encourage them to dispose of used tissues immediately and avoid touching their eyes, nose, and mouth.
Social Distancing: Emphasize the significance of maintaining a safe distance of at least 1 meter from anyone who is coughing or sneezing.

2. Encourage Proper Hydration

Ensure your children stay hydrated throughout the day by:

Providing Water: Encourage your children to bring plain water to school. Water is the healthiest choice and helps maintain their overall health.
Incorporate Hydrating Foods: Apart from water, include foods with high water content in their diet, such as cucumber, tomatoes, spinach, and melon. Avoid sugary drinks like fruit juices, syrups, and fizzy beverages.

3. Opt for Healthy Packed Meals

Packing your children's meals has several advantages, including saving time and reducing their exposure to potentially contaminated surfaces at the school canteen. Focus on these guidelines for their meals:

Include Fruits: Incorporate fruits into their meals as they are easy to prepare and healthy. Toddlers need about 1 cup of fruit per day, while older children require 1.5 cups.
Add Vegetables: Mix vegetables with rice, pasta, or noodles in their bento boxes. The recommended daily intake varies by age and gender, but including a variety of colorful vegetables is essential for their health.
Protein: Ensure your children receive an adequate amount of protein, with fish, nuts (for those above 5 years old), and other protein sources.
Milk: Include three servings of milk or dairy products per day for children under 5. After 2 years, switch to semi-skimmed milk.

4. Gradually Introduce Healthy Foods

Introducing a variety of healthy foods to your children can be a rewarding journey. Here's how:

Step-by-Step Approach: Start by introducing one category of food per month. For example, focus on fruits in August and gradually expand their preferences.
Build on Favorites: Begin with foods your children already enjoy and then introduce variations within the same food category.
Consider Nutritional Supplements: If your children are picky eaters and you're concerned about their nutrition, consult a healthcare professional about appropriate vitamins and supplements. These can help compensate for any macronutrient and micronutrient gaps in their diet.

In conclusion, by following these guidelines and fostering healthy eating habits, you can help boost your children's immune systems and overall well-being, ensuring they have a healthy and happy school experience. Always consult with healthcare professionals for personalized advice on your children's dietary needs

References

World Health Organization (WHO). Healthy at home. Tips for maintaining healthy diet. https://www.who.int/campaigns/connecting-the-world-to-combat-coronavirus/healthyathome/healthyathome—healthy-diet (Accessed in July 2020).
World Health Organization (WHO). Feeding babies and young children during the COVID 19 Outbreak. http://www.emro.who.int/nutrition/nutrition-infocus/feeding-babies-and-young-children-during-the-covid-19-outbreak.html (Accessed in July 2020).
WebMD. 6 Vitamins and Minerals your kids need. https://www.webmd.com/health-insurance/features/family-vitamins#3 (Accessed in July 2020).
Harvard School of Public Health. Nutrition Insurance Policy: A Daily Multivitamin. https://www.hsph.harvard.edu/nutritionsource/multivitamin/ (Accessed in July 2020)

Kids and vegetables

According to study from National Health Morbidity Survey (NHMS), 95% of Malaysians do not eat enough vegetables daily! That is three serving per day (1).

This is not surprising, since in Malaysia if we look around us, we are still lacking healthy food option. For your information, the nationwide study mentioned above was conducted among adult above 18 years old (1). From this study you may deduce that how can our younger generation be able to consume vegetables if their parents or adults around them do not consume it?!

Anyone knows that the best food rich with all the micronutrients, macronutrients, and antioxidants are coming from plant-based food. Many studies have tried to use plant-based diet as an intervention method for various kind of diseases especially chronic diseases, and it works wonder! Thus, instead of using plant-based diet as an intervention when people are already sick, why not cultivate the habit of eating vegetables and fruits since young. The stigma that healthy food is not palatable and not delicious is way too yesterday for our brand-new generation. As an exemplary adult, we need to portray that eating healthy food and living a healthy lifestyle is the new cool!

Now, if you are parents or caregivers below are some tips you may try to make your children love vegetables. Remember, however it all start with you, you first must cultivate it then it will be easy peasy lemon squeezy for your children!

Tips #1 (2)

Provide fruits and vegetables as snacks. Keep fruit washed, cut up and in plain sight in the refrigerator. You may also make it compulsory for your family to eat vegetables every family time, it can be as simple as salad with dressings. You also can try and be creative by including at least one leafy vegetable for vitamin A such as spinach, broccoli, winter squash, and greens. As for fruits, try to include at least one vitamin C rich fruit such as guava, oranges, melon each day. You may also add vegetables as sides ingredients in your noodles, pasta, fried rice, cereals etc. If you are eating out, order vegetarian’s menu or simply greens in every meal either as side dish or as main, will also help!

#Tips 2 (2)

Another thing that you can start doing is when you buy your food stock. Includes your child fruits and vegetables preference when buying groceries. When shopping for food, start in the area of fresh fruits and vegetables. Avoid buying high-calorie foods such as chips, cookies, and candy bars. Your child may not ask for these treats if they are not in sight. Limit or eliminate how much fruit juice you give your child and make sure it is 100% juice, juice ‘drinks’ with plenty of sugar. Eat together whenever possible also helps in cultivating healthy food habit, since research shows that kids eat more vegetables and fruits and less fried foods and sugary drinks when they eat with their entire family.

#Tips 3 (3)

You may also try to consume kids’ friendly veggies and fruits recipe. Include your child in the process of making, will also help in making them interested with fruits and vegetables. These are some of things you can try in order to make your child enjoy vegies;

Smoothies creations, you can blend yogurt or milk fruit pieces and crush ice. Use fresh fruits in the smoothie, you may use fruits like bananas, berries, peaches, and/or pineapple. If you freeze the fruit first, you don’t even have to use ice!

Delicious dippers, this is something that you can try to create at home, make your own salad dressings using herbs or garlic. Serve the dressings with raw vegetables like broccoli, carrots, or cauliflower. Fruit chunks go great with yogurt, cinnamon, and vanilla dip!

Personalized pizza is also something that you can create at home, you may use pita bread as the crust, or you can also buy the ready to eat pizza crust, and prepare variety kind of vegetables for the pizza. Vegetables like, bell pepper, broccoli, mushrooms, spinach, all sorts. Let your kids explore the ‘cooking’ and eat together will help in cultivating the habits of eating vegetables.

Caterpillar kabobs assemble chunks of melon, apple, orange, and pear on skewers for a fruity kabob. For a raw veggie version, use vegetables like zucchini, cucumber, squash, sweet peppers, or tomatoes.

In conclusion,

You can try and be creative as much as you can to develop your child habits of eating vegetables and fruit, but the most important one would be you have to be the role model yourself!

References

National Health Morbidity Survey (NHMS) (2019). Ministry of Health Malaysia (MOH).
American Academy of Paediatrics (AAP). Healthy Children Organization. How to get your child to get more fruits and veggies.(Latest update 27/8/2020.
United States Department of Agriculture (USDA). 10 Tips: Kid-friendly veggies and fruits. https://www.choosemyplate.gov/ten-tips-kid-friendly-veggies-and-fruits (Accessed on November 5, 2020).

Milk: A Nutrient Powerhouse with Controversial Health Implications

Milk is renowned as a nutritional powerhouse, often considered the food with the highest nutrient density, making it a natural dietary staple for infants from ancient times. This association continues to hold true, as milk is the preferred oral nutrition supplement for bedridden patients (1).

Nonetheless, the role of milk in adult diets remains a topic of debate. Some studies argue that daily milk consumption is unnecessary, while others advocate for its regular inclusion (1). Here, we present a breakdown of the considerations to help you decide whether daily milk intake is right for you.

Milk and Obesity

Despite the common perception that full-fat dairy products contribute to weight gain, research has revealed a contrary perspective. In fact, full-fat dairy products might be more effective in weight management than their low-fat counterparts. Walter Willet, a nutrition expert from Harvard School of Public Health, clarifies that the demonization of all fats emerged in the 1950s and 1960s when saturated fats were linked to high cholesterol and increased heart disease risk (2).

However, reducing saturated fat in food products or diets often leads to their replacement with sugars or carbohydrates. The downside to this substitution is that carbohydrates do not provide the same feeling of fullness as fats, causing increased food consumption (2). Some studies even suggest that the more sugar we consume, the stronger our cravings become, akin to an addiction (3).

Modern Milk Dilemma

Modern milk options have evolved to cater to various preferences and dietary needs, from animal-based milk to plant-based alternatives. The variety of choices makes selecting the right milk a bit tricky, especially given the differing nutritional profiles.

Choosing the Right Milk

If your goal is to use milk to promote a sense of fullness and avoid excessive food intake, full cream milk is a suitable choice. However, be mindful of monitoring your overall calorie intake and opt for milk with lower sugar content. On the other hand, if you tend to obtain fats from other food sources, opting for low-fat milk is advisable while remaining vigilant about sugar content. In essence, prioritize milk with minimal sugar, saturated fat, and trans-fat content, as these components have been associated with various health complications.

Plant-based milk alternatives may not necessarily be healthier than cow's milk, as they could contain higher sugar levels. However, they are an environmentally friendly choice, with soy milk, almond milk, oat milk, and rice milk producing fewer carbon emissions and greenhouse gases compared to cow's milk.

Pros and Cons of Milk

The decision of whether to incorporate milk into your daily diet remains a subject of debate. Factors such as your dietary intake and body weight play a pivotal role in determining the daily milk consumption that suits you. For individuals with normal weight, one glass of milk per day may suffice, while those who are underweight might consider upping their intake to two glasses. Yet, it is essential to balance the intake of beneficial fats from milk with the reduction of harmful fats from sources such as deep-fried foods, foods high in trans-fats, and those with high saturated fat content.

In Malaysia, where a significant portion of the population is overweight or obese, reconsidering daily milk consumption may be prudent. The key is to ensure you meet your daily calcium requirements, which can also be obtained from alternative sources like anchovies, sardines, almonds, kale, and various other foods (5,6).

Fact Check (5,6)

Saturated fat is often high in animal-based and certain plant-based foods, such as coconut milk (santan). Excessive intake is linked to elevated blood cholesterol levels and an increased risk of heart disease. Notably, many coconut milk products claim to be cholesterol-free, despite containing high levels of saturated fat.
Trans fat is a man-made fat produced through hydrogenation, which raises bad (LDL) cholesterol and lowers good (HDL) cholesterol levels. Consuming trans fats increases the risk of heart disease, stroke, and type 2 diabetes. Examples of foods that may contain trans fats include doughnuts, cookies, crackers, muffins, pies, fast food, and cakes.

References

Ask the Experts: Is Milk is good for you? https://www.healthline.com/health/food-nutrition/experts-is-milk-good-for-you (Accessed on November 23, 2020).
Harvard T.H. Chan School Public Health. Calcium and Milk. https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/calcium-and-milk/ (Accessed on November 24, 2020).
Avena, N. M., Rada, P., & Hoebel, B. G. (2008). Evidence for sugar addiction: behavioral and neurochemical effects of intermittent, excessive sugar intake. Neuroscience and biobehavioral reviews, 32(1), 20–39. https://doi.org/10.1016/j.neubiorev.2007.04.019
Harvard T.H. Chan School of Public Health. Milk not necessary for adult, should be good option for kids. https://www.hsph.harvard.edu/news/hsph-in-the-news/milk-health-adults-kids/ (Accessed on November 20, 2020)
Ministry of Health (MOH). Fats and cholesterol. http://www.myhealth.gov.my/en/dietary-for-hypercholesterolemia/ (Accessed on November 23, 2020).
American Heart Association (AHA). Trans Fat. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/trans-fat (Accessed on November 24, 2020).

Boost your kids’ immune health

In this pandemic COVID19 era, people have started to consume foods which can boost their immunity. People have started to practice wearing mask in public, normalize social distancing and some even goes to the extent of not exposing children in public places for the fear of virus spreading. We know that children are even fragile than us adult, thus taking extra care for them especially children who fall sick easily is a must for parents in this COVID19 situation. Here we share with you some tips that you can practice to boost your children immunity system!

Guard against germ spread.

Fighting germs does not technically boost immunity, but it is a great way to reduce stress on your child’s immune system. Make sure your children wash their hands often (with soap) especially before and after using toilet, before and after meals, after playing outside, arrive home from day care, handling pets, or blowing their nose. To cultivate the habits, you may also let them pick up their own choice of handkerchief, soap, and scents!

You must also always make sure that your hands are clean before you touch them!

Whenever you are bringing them outside make sure you carry antibacterial disposable wet wipes with you for your quick clean ups. Oh, you may also practice to let your children wear face shield if you are outside or in public area if they cannot wear mask yet! Make sure to sanitize or clean the face shield frequently and keep it properly as well!

Another key germ busting strategy according to health professionals is whenever your child is sick throw away their toothbrush as the germs from outside or from the toothbrush can hop from toothbrush to toothbrush infecting other family members. If it is a bacterial infection, such as strep throat, your child can reinfect themselves with the same germs that got them sick in the first place. In that case, tossing the toothbrush protects both your child and the rest of your family.

Make sure your children eat healthily.

It is normal for kids to dislike healthy foods if the parents dislike it, or rarely consume it! If you feel like your children eating habit are more into unhealthy habit check back your food preference most of the times it is a reflection!

Try to eat healthily as much as you can, make sure that every main mealtime there is vegetables and fruit serve for your whole family, it can be just a simple blanched carrot and broccoli, or it can be stir fried vegetables or it can be simply raw salad with dressings! If your children are okay with consuming vegetables and fruits in every main mealtime, start introducing healthy snacks using fruits and vegetables as well.

They may eat cakes, biscuits, and dessert occasionally still! If your children are still below 6 months young, try to breastfeed them as much as you can, as breastmilk has naturals antibody which is passed from mothers to baby which is beneficial for children during this pandemic situation.

Apart from vegetables and fruits, consuming yogurt which contains high amount of probiotics and prebiotics also helps with immune health.

Boost sleep time!

Studies show that sleep deprivation make individuals more susceptible to illness by reducing natural killer cells (immune-system weapons that attack microbes and cancer cells). Required sleeping hours for children is vary according to their age, but on average children need to nap during the day for at least one hour and sleep throughout the night for at least 10 hours.

Try to help your children into having a fixed routine helps with their sleeping time. Try to tone down screen time and makes them do a lot of physical activity in the evening also helps with sleeping earlier during the night. Children who does not nap during the day may sleep even earlier at night according to expert, but still nap is important for children, which is why try to cultivate habits which makes them easier to nap during the day. This will not only be beneficial for their immunity but as well as for their growth and development.

References.

7 Ways to Boost Immunity for your child’s Immunity. https://www.parents.com/health/cold-flu/cold/boost-childs-immunity/ (Accessed on Feb 15, 2021).

Cleveland Clinic. Health Essentials. How to boost your kids’ immunity heading into the new school year. https://health.clevelandclinic.org/how-to-boost-your-kids-immunity-heading-into-the-new-school-year/ (Accessed on Feb 15, 2021).
Grow by WebMD. Immunity bosting snacks for kids. https://www.webmd.com/parenting/features/immune-system#1 (Accessed on Feb 15, 2021).

Constipation in Children: What to Do?

Constipation is common among children. As parents, you may notice that your child has constipation if:

They have not pooped in at least three days.
Their poop is large and hard; it looks like rabbit droppings or little pellets.
They are straining or in pain when they poop.
They may have some bleeding during or after pooping because their poop is hard.

Another sign to look for is when a child has a poor appetite or stomach pain that improves after they poop. Soiled pants are one of the symptoms of constipation in children aged one and up, as runny poop may leak around the hard constipated poop. This is called overflow soiling.

Constipation is common in toddlers aged 2 to 3 years old, according to health professionals. This is because usually at this age, parents start to potty train their children, which makes them feel uneasy about the whole poop situation.

Here are some tips that you may try to prevent your child from experiencing constipation or to help them while they are constipated.

Make sure they drink plenty of fluid. Most of the time, children are unable to tell you if they are thirsty, especially if they are merely 1 year old. One of the tips that we can practice is to always make sure their sippy cup is full and within their reach so that it will be easier for them to drink water whenever they want. Sometimes children are so occupied with playing that they do not drink water, so it is best to remind them every few hours to drink water.
Consume a high-fiber diet. This means to load your child's plate with plenty of fresh fruits and vegetables, high-fiber cereals, whole-grain breads (look for at least 3-5g of fiber per serving), and a variety of beans and legumes, such as lentils and chickpeas. One of the good sources of fiber that children love most is popcorn (but prepare it with the minimum amount of sugar, butter, and salt). You may also let them prepare their own popcorn or fruit salad; this will even stimulate their appetite, and of course they will learn and enjoy the process. Foods containing probiotics, such as yogurt, can also promote good digestive health.
Doing a lot more physical activity. Sedentism can also be detrimental to bowel movements. Children under the age of five require at least three hours of physical activity per day. So, let them move around, let them jump and climb, but keep in mind that all of this must be monitored and done in a safe environment, especially for young toddlers.
Regular toilet time. This is especially true for children who are undergoing toilet training. Encourage your child to use the toilet first thing in the morning and after every meal or snack. Set a timer for every 30 to 45 minutes to take them to the bathroom. Instead of suggesting, "Do you need to go to the bathroom?" simply say, "Time to go to the bathroom now." Having regular toilet time also means helping them have regular time for everything else, such as their mealtimes and their naps. This will also help them easily adapt to this new habit of going to the toilet whenever they feel the urge.
Stool softener to clear the bowels. These are safe for children, but they need to be used under the supervision of a doctor or pharmacist. A common mistake when it comes to using stool softener is that parents tend to stop using it after their child has their first normal-looking bowel movement, but stopping too soon may just set your child up for another episode of constipation. So, what you can do is talk to your doctor; it is okay to let your child stay on stool softener for a few weeks. At the same time, try your best to cultivate lifestyle and dietary changes that can improve your child's bowel movements.

In conclusion, always try to monitor your child's bowel movements so you may notice any changes, especially if they are under 2 years old, as they cannot verbally tell what is going on in their body or if they are in pain. Noticing it early will allow you to better prepare to assist them in relieving their bowel condition than if it is already chronic. Also, if it has been too long already or if your child is in pain whenever you press their abdomen (to this extent), it is best to seek advice from a doctor regarding your child's condition.

References.

National Health Service (NHS) U.K. Constipation in children. https://www.nhs.uk/conditions/baby/health/constipation-in-children/ (Accessed on April 1, 2021).
National Institute of Diabetes, Digestive and Kidney Disease (NIDDK). U.S Department of Health and Human Services. Symptoms and Causes of Constipation in Children. https://www.niddk.nih.gov/health-information/digestive-diseases/constipation-children/symptoms-causes (Accessed on April 1, 2021).
Mayo Clinic. Constipation in Children. https://www.mayoclinic.org/diseases-conditions/constipation-in-children/symptoms-causes/syc-20354242#:~:text=Constipation%20in%20children%20is%20a,constipation%20in%20children%20are%20temporary. (Accessed on April 1, 2021).

Diarrhea in children and what need to be worried about?

Diarrhea is characterized by frequent soft or loose bowel movements (poop). Most children experience diarrhea from time to time. It usually does not last long and usually resolves on its own, but in children, the period when they have diarrhea is critical because they may be losing too much water, which can lead to other health problems.

Among the dehydration symptoms that parents and/or caregivers should look for in children who have diarrhea are:

Seems drowsy
Breathes quickly
Has few or no tears when they cry
Has a soft spot on their head that sinks inwards (sunken fontanelle)
Has a dry mouth
Has dark yellow pee or has not had a pee in the last 6 hours (for baby) and 12 hours (for child)
Hands and feet that appear cold and blotchy

Diarrhea is usually caused by an infection, such as rotavirus, bacteria like salmonella, or a parasite like giardia. Aside from dehydration symptoms, it also includes vomiting, stomachache, headache, and fever.

It is also critical to seek medical attention right away if your child or baby exhibits any of the following symptoms:

A fever of 38°C or higher.
Diarrhea lasting more than 24 hours.
Has more than four diarrhea stools in eight hours and isn't drinking enough.
Bloody or pustular stools

It is best to prevent fluid loss when treating diarrhea in children or adults, whether in a clinical setting or at home.

Here are some tips that parents and/or caregivers can use to prevent fluid loss at home:

Provide more fluids and encourage your child to drink more. Infants and children should be given extra breast milk or oral rehydration solution (ORS). Plain water lacks minerals like sodium and potassium, both of which can help with diarrhea. Fruit juice and carbonated drinks are not recommended because they cause stomach ache/ cramps and increase fluid loss (the later). Children with severe diarrhea, vomiting, and dehydration may require intravenous fluids (via a vein in the arm) in the hospital.

It is also critical to begin providing a consistent diet for the children. Encourage them to eat small amounts of food frequently, even if they don't have an appetite. Breastfed babies can continue to nurse normally, and formula-fed babies can eat normally as well. Smaller, more frequent meals are once again encouraged. Water-rich foods, such as watermelon, are also encouraged.

In conclusion, diarrhea in children can be very serious and is quite common; some of the practices that parents may employ when dealing with children who frequently experience diarrhea include ensuring that their children's and caregiver's hygiene is always maintained. Ensure that food is stored at the proper temperature, particularly dairy and raw food products; that food is fully cooked; and that the home environment is clean, especially if there is a pet in the same household. Aside from these, taking probiotic supplements is beneficial to their gut health.

References

American College of Gastroenterology. Diarrhea in children. https://gi.org/topics/diarrhea-in-children/ (Accessed on April 1, 2021).
National Collaborating Centre for Women’s and Children’s Health (UK). Diarrhoea and Vomiting Caused by Gastroenteritis: Diagnosis, Assessment and Management in Children Younger than 5 Years. London: RCOG Press; 2009 Apr. (NICE Clinical Guidelines, No. 84.) 5, Fluid management.Available from: https://www.ncbi.nlm.nih.gov/books/NBK63837/
National Institute of Health (NIH). National Institute of Diabetes, Digestive, and Kidney Disease (NIDDK). Symptoms and causes of chronic diarrhea in children. https://www.niddk.nih.gov/health-information/digestive-diseases/chronic-diarrhea-children/symptoms-causes (Accessed on April 1, 2021).
National Health Service (NHS) U. Dehydration. https://www.nhs.uk/conditions/dehydration/ (Accessed on April 1, 2021).
Diarrhea in Children. https://www.webmd.com/children/guide/diarrhea-treatment (Accessed on April 1, 2021).

Children and repeated infections

Whenever, a child frequently being infected it makes parents worry a lot. According to study on average children get infected about 4 to 8 times annually. A big why for this is because they spend most their time at school or in day-care centers where they are in close contact with other kids most of the day. Also, it partly because kids are not conscientious enough about covering sneezing with elbow or frequent hand washing. Apart from this, it is also because their young immune systems are still developing and not strong enough to fight colds.

However, it is not practical to avoid your children from all the exposure altogether since exposure to all these things are somewhat things that build up their immune health stronger and better, but we must control the exposure and make sure that their immune health is strong enough to fight the infection.

Here are some tips that you may practice to help your children to stay as healthy as possible:

Make sure that your child get all the required vaccines under the National Immunization Program. You may also add more vaccines based on your child condition and needs but talk to your pediatrician first!

Make sure that your child is getting the nutrition that they need to help them with their immune system. Ensure that your child get enough protein, fiber, vitamins, and minerals. Minimize sugar and processed foods as their tummy is only little if they fill it with all these unhealthy stuff they will have no appetite anymore for nutritious foods. Encourage children to consume fruits such as orange, kiwi, and guava that is rich with vitamin C. Limit the intake of dessert, sugary drinks, sausage, meatballs etc.

Discourage the habit of thumb sucking or using pacifier as your infant gets older, as a contaminated finger, thumb, or pacifier can be a route for germs transmission which can lead to infection.

Always keep your child’s utensils and bottle clean. If you are still breastfeeding your child, or is using breastmilk pump, make sure you frequently boiled it, or steam all the equipment.

Try to instils good hygiene practice since young, such as wash hands as soon as reach home, after going to the toilet, and whenever they sneeze or cough and covered it with their hand.

Most importantly, understand that frequent infections are very common in the first two years of life especially if they are in day care with many other children and after they no longer breastfed. All in all, all these will help them to make their immune health better but at the same time as a parents we need to help the children to build their immune health by providing nutritious foods, clean environment and instill good hygiene practice.

Understanding acid reflux in children

Acid reflux, also known as gastroesophageal reflux (GER), is a condition that affects both adults and children. While the fundamental mechanism remains the same, there are notable distinctions between acid reflux in adults and its manifestation in children.

In adults, reflux occurs when stomach contents, including stomach acid, flow back into the esophagus, leading to symptoms such as heartburn, regurgitation, and a bitter taste in the mouth.

This uncomfortable condition is not limited to adults; it can also affect children and even infants. However, due to the differences in the maturity of their digestive systems, the symptoms of GER can vary significantly depending on the child's age.

In infants, a certain amount of spit-up after feeding is common and referred to as GER. Nevertheless, if your baby experiences frequent vomiting accompanied by discomfort, feeding difficulties, or weight loss, it may signify a more serious issue than typical GER. Nevertheless, the underlying mechanism of GER in babies, children, and adults remains quite similar.

For babies, GER often results from their underdeveloped gastrointestinal tract, which is not as coordinated as an adult's. In contrast, children may experience GER due to factors like obesity, overeating, consumption of spicy or oily foods, intake of caffeinated or carbonated beverages, or the use of specific medications. Nonetheless, the root cause of GER in children is akin to that in adults: it occurs when factors induce relaxation of the muscular valve between the stomach and esophagus (known as the Lower Esophageal Sphincter or LES) or elevate pressure below the LES.

Symptoms in Children:

The most common GER symptoms in infants and children include:

Frequent or recurrent vomiting
Persistent cough or wheezing
Feeding difficulties, such as choking or gagging during meals
Heartburn, gas, abdominal pain, and colic
Regurgitation and re-swallowing
Complaining of a sour taste in the mouth, especially in the morning

Tips for Identifying and Assisting Children with GER:

When it comes to children, paying close attention to their complaints or observations is crucial. Children often struggle to articulate their discomfort or pain accurately. In addition to this, there are several strategies that can help manage GER in children:

Encourage children to sit upright for at least two hours after meals, particularly if they have consumed trigger foods like oily or spicy dishes, carbonated beverages, or caffeine.
Opt for several small meals throughout the day instead of three large ones.
Ensure that children do not overeat.
Promote regular exercise among children.

For infants, elevating the crib or bassinet and holding the baby upright for 30 minutes after feeding can be beneficial, along with assisting them in burping.

In conclusion, acid reflux, a condition commonly associated with adults, can also affect children. However, children may struggle to describe their symptoms and understand what is happening to their bodies. The key lies in attentive observation and implementing the helpful tips mentioned above to provide relief and comfort to children experiencing GER.

Asthma in Children

What is asthma in children?

Asthma is a major non-communicable disease (NCD), affecting children and adults. It is a condition in which the airway in the lung narrows due to inflammation and tightening of the muscle surrounding the small airway. As a result, asthma symptoms such as coughing, wheezing, shortness of breath, and chest tightness developed. These symptoms are usually on and off, while the asthma disease itself is a long-term condition. Asthma triggers vary from person to person, but they can also be due to a viral infection (cold), dust, smoke, fumes, changes in the weather, grass and tree pollen, feathers, strong soap, perfume, animal fur, and many more.

Causes of asthma in children.

Although it is often difficult to find a single, direct cause, it is believed to have multiple complex causes. Many factors have been linked to an increased risk of developing asthma, such as

Have a close family member with asthma and/or eczema, such as parents or siblings
Have other allergic conditions such as rhinitis, etc.
Urbanization is associated with increased asthma prevalence, probably due to multiple lifestyle factors.
Events in early life affect the developing lungs and can increase the risk of asthma. These include low birth weight, premature birth, exposure to tobacco smoke and other sources of air pollution, as well as viral respiratory infections.
Exposure to a range of environmental allergens and irritants is also thought to increase the risk of asthma, including indoor and outdoor air pollution, house dust mites, molds, and occupational exposure to chemicals, fumes, or dust.

Prevention & Control of asthma

Asthma cannot be cured, but good management with inhaled medications can control the disease and enable people with asthma to enjoy a normal, active life.

There are two main types of inhalers:

Bronchodilators (such as Salbutamol), that open the air passages and relieve symptoms
Steroids (such as Beclomethasone), that reduce inflammation in the air passages. This improves asthma symptoms and reduce the risk of severe asthma attack and death.

People with asthma may need to use an inhaler every day. Their treatment will depend on the frequency of symptoms and the types of inhalers available.

It can be difficult to coordinate breathing using an inhaler, especially for children and during emergency situations. Using a "spacer" device makes it easier to use an aerosol inhaler and helps the medicine reach the lung more effectively.

People with asthma may need to use an inhaler every day. Their treatment will depend on the frequency of symptoms and the types of inhalers available.

Other than this, it is also best to avoid triggers for asthma. Triggers vary from person to person; as asthmatic children grow; parents should be able to identify things that trigger their asthma attack. It can be as simple as changes in weather, temperature, etc.

In conclusion, since asthma is a lifelong disease, it is best to manage or control it by avoiding triggers in children and by adhering to the medication based on a doctor's suggestion.

References

World Health Organization (WHO). Asthma. https://www.who.int/news-room/fact-sheets/detail/asthma
Mayo Clinic. Childhood Asthma. https://www.who.int/news-room/fact-sheets/detail/asthma
Better Health Chanel. Asthma in children. https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/asthma-in-children#causes-of-asthma-in-children

Growing Screen Time, Growing Vision Concerns: Protecting Children’s Eye Health in a Digital World

With digital devices becoming central to both learning and play, children are spending more time than ever in front of screens. Unfortunately, this rise in screen time has led to an increase in vision issues among children worldwide, including in Malaysia.

Studies show that globally, nearly 30% of school-aged children experience myopia (nearsightedness), a statistic that is climbing each year. In Malaysia, a recent survey revealed that over 20% of children have some form of vision impairment. This rise is linked to prolonged screen time, especially during the COVID-19 pandemic, when virtual learning became essential.

Several factors contribute to this trend. The blue light emitted from screens can cause eye strain and disrupt sleep, while focusing on close-up screens for extended periods may lead to digital eye strain or even contribute to the development of myopia. Limited outdoor time is another factor; natural sunlight is known to support healthy vision development, and children spending more time indoors tend to have higher rates of myopia.

Parents and caregivers can help protect children’s eyes by encouraging regular breaks with the 20-20-20 rule: every 20 minutes, look at something 20 feet away for at least 20 seconds. Prioritizing outdoor play also allows children’s eyes to relax from close-up screen focus. Practicing good screen habits—such as setting appropriate brightness, avoiding screens in dark environments, and keeping devices at a safe distance from the eyes—can also reduce strain.

In addition to these habits, eye health supplements and foods that are rich with nutrients thacan support children’s vision are particularly beneficial, such as lutein and zeaxanthin. Lutein and zeaxanthin act as natural filters against blue light, helping to protect the retina and maintain visual sharpness. Vitamins C and E are also powerful antioxidants that shield eye tissues from oxidative stress, promoting long-term eye health.

As digital devices become essential in daily life, it’s crucial to balance their benefits with proactive eye care. By practicing good screen habits and considering dietary support, we can help children maintain bright, clear eyesight in our fast-changing, screen-centric world.

References

World Health Organization (WHO): World report on vision. Geneva: WHO, 2019. This report discusses global vision health trends and the impact of screen time on vision issues, including myopia in children.
American Optometric Association: Digital Eye Strain and Myopia Management in Children. This provides information on digital eye strain, myopia, and best practices to mitigate eye strain for children.
Ministry of Health Malaysia: National Eye Survey (NES) Malaysia. This survey provides statistics on visual impairment in Malaysia, including data on children’s eye health.
American Academy of Ophthalmology: Recommendations on children’s screen time and its potential impact on eye health.
Research on Eye Supplements: Various studies on lutein, zeaxanthin, and other antioxidants for eye health, such as "Lutein and Zeaxanthin Isomers in Eye Health and Disease" (Nutrients, 2020), which details their benefits for retinal protection against blue light.

Your Prostate Health Matters!

Many men do not care about or even know the importance of their reproductive organs, especially the prostate gland. The prostate gland has an important job, which is to produce a thick, milky-white fluid that becomes part of the semen, the liquid ejaculated during sexual activity. The prostate isn’t that big—about the size of a walnut or golf ball. The prostate is located just below the bladder and in front of the rectum. It also wraps around the upper part of the urethra, the tube that carries urine from the bladder out of the body. That means prostate problems can affect urination and sexual function.

What are the problems? If your "man" has problems like pain during urination or often urinates at night, you have to check and detect the problem early and take precautions. While you may not have any problems related to this, you have to know ways to prevent them from developing.

Benign Prostatic Hyperplasia

Is extremely common in older men. It is not cancerous, but it has the characteristic of enlarging the organ. The prostate goes through a period of rapid enlargement during puberty, but this levelled off once puberty was completed. The prostate will begin to grow again in midlife, but at a slower rate. These periods of growth are thought to be caused by increased levels of male hormones such as testosterone. The prostate grows throughout a man's life because testosterone is produced throughout his life.

The most common symptom of BPH is difficulty urinating or dribbling after you urinate. Also, you may feel the need to urinate a lot, often at night (5).

Prostatitis

It starts with a bacterial infection or prostate inflammation. Prostatitis can result in burning or painful urination, an urgent need to urinate, difficulty urinating, difficult or painful ejaculation, and pain between the scrotum and the rectum or in the lower back. Prostatitis is classified into two types: acute bacterial prostatic and chronic bacterial prostatic. It only causes mild urination difficulties and can cause fever, chills, or pain. A bacterial infection is also the starting point. The second is chronic bacterial prostatic disease, which occurs when an infection recurs frequently. This is a rare and difficult to treat condition. To feel better, you may need to consult your doctor (5).

Prostate Cancer

It is the most common type of male cancer. Prostate cancer typically grows slowly and is initially confined to the prostate gland, where it may not cause significant harm. The development of cancerous cells within the prostate gland, which may spread to other parts of the body. While some types of prostate cancer grow slowly and may require little or no treatment, others are aggressive and spread quickly. It primarily affects older men (1, 5).

Here are a few simple tips on how you can manage or care for your prostate gland. There is also a way to prevent it.

Healthy Eating – Better Health!

First and foremost, you must strive for a healthy eating pattern, which is easier than you might think. Adhering to a heart-healthy, low-animal-fat, low-carbohydrate diet. You must substitute whole-grain bread for white bread, as well as whole-grain pasta and cereal. Choose healthy fats like olive oil, nuts (almonds, walnuts, and pecans), and avocados. Limit your intake of saturated fats from dairy and other animal products. Avoid partially hydrogenated fats (trans fats), which are found in many processed foods and fast foods. Fruits and vegetables high in antioxidants are always beneficial to your body in preventing cancer-causing oxidants. Consume more fish because it contains omega-3 fatty acids. Because obesity has been linked to prostate problems, you should limit your sugar intake as well. Avoid sugar-sweetened beverages such as sodas and many fruit juices (1, 2, 3, 4).

Exercise For Everyone!

You should stay active in addition to eating a healthy diet. Regular exercise will lower your risk of developing certain problems, such as heart disease, stroke, and certain types of cancer. Although relatively few studies have directly assessed the impact of exercise on prostate health, those that have concluded that exercise is beneficial in the majority of cases.

If you have any kind of symptom, such as pain when urinating, you urinate frequently, especially at night. Screening for prostate problems is recommended between the ages of 55 and 70. Your doctor may perform a rectal exam as a physical test and blood testing for prostate-specific antigen (PSA) (5).

References

Jennifer H. Cohen, Alan R. Kristal, Janet L. Stanford. (2000). Fruit and Vegetable Intakes and Prostate Cancer Risk. Vol 92. Issue 1 (61-68) https://academic.oup.com/jnci/article/92/1/61/2905797
Katie M. Di Sebastiono, Marina Mourtzakis. (2014). The Role of Dietary Fat throughout the Prostate Cancer Trajectory. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4277017/
Paul Turek. (2014). How To Keep Your Prostate Happy https://www.urologyhealth.org/careblog/how-to-keep-your-prostate-happy
Harvard Health (n.d). 10 Diet & Exercise Tips for Prostate Health. https://www.health.harvard.edu/mens-health/10-diet-and-exercise-tips-for-prostate-health
MedicineNet (n.d). Prostate Problems. https://www.medicinenet.com/prostate_problem_warning_signs/article.htm

Erectile Dysfunction: Is it taboo or a health concern?

In Malaysia, erectile dysfunction (ED) is not uncommon. Three out of ten Malaysian men reported having difficulty getting hard enough. Erectile dysfunction (ED), also known as impotence, is the inability of a male to produce or maintain an erection during sexual activity, according to the National Health and Morbidity Survey Malaysia (NHMS).

Globally, it is estimated that 100 million men have ED problems, but even with such a figure, ED is considered a taboo topic to discuss because it is considered an embarrassment, and people do not want to seek medical help for it. It is not taboo to discuss ED because it is a health issue. Sexual well-being is one component of overall health, and as we age, our bodies do not function as well as they used to, which is why ED is common in men aged 40 and older.

ED can be caused by a variety of factors, including physical, psychological, and social factors. Physical factors such as heart disease, atherosclerosis, high blood pressure, diabetes, high cholesterol, obesity, Parkinson's disease, multiple sclerosis, liver or kidney problems, Peyronie's disease, and alcoholism are common among older men. These medical conditions typically affect the nerves and blood vessels that control erections, which explains why people with such conditions are more likely to develop ED. Psychological factors can also contribute to ED. Worry about being unable to achieve or maintain an erection, as well as prolonged emotional distress related to economic, professional, social issues, relationship conflicts, and depression can all distract a man of any age from becoming aroused.

Stendra (avanafil), Viagra (sildenafil), Cialis (tadalafil), and Levitra or Staxyn (vardenafil) are some of the most commonly prescribed erectile dysfunction treatments. Aside from medication, lifestyle changes such as exercise, healthy eating, stress management, and adequate sleep will also aid in the treatment of this condition.

According to the study, not all types of exercise help with ED; exercise such as cycling might not be helpful for ED, according to the National Health Service, UK; however, weight-bearing exercise can increase the natural production of testosterone, which is a significant factor in erectile strength and sex drive. Apart from weight-bearing exercise, kegel exercises, which improve your pelvic floor, yoga, and aerobic exercise, which are targeted to improve stamina and overall fitness, also help. In general, exercise will improve sexual health as it improves blood circulation, hormone regulation, stamina, and endurance, thus improving sex drive and erection problems.

Apart from exercise, nutrition also plays an important role in ED. A study found that men with a 42-inch waist are 50% more likely developing ED than men with a 32-inch waist. Also, being obese increases men's risk of getting vascular diseases and diabetes, which contributes to ED. Reduce or stop smoking, and consuming alcohol has also shown tremendous positive effects on ED problems. Smoking for a long time affects the vascular health; it causes the blood supply to the penis to become restricted due to blockage or narrowing of the arteries, thus causing the erection problem. While, as for the consumption of alcohol, it suppresses the central nervous system that is responsible for releasing nitric oxide (a chemical that is responsible for producing and maintaining an erection), which is why the more men drink alcohol, the more likely they are to have an ED problem.

In conclusion, talk to your doctor regarding your condition. You might think that your condition is too petty to discuss, but by letting your doctor know about it, it gives a different perspective to your whole treatment plan.

References

Everyday Health (n.d). Naturqal Treatment for Erectile Dysfunction. https://www.everydayhealth.com/pictures/lifestyle-changes-natural-treatments-erectile-dysfunction/ (Accessed on March 2, 2021).
Healthline (n.d). Erection Problems. https://www.healthline.com/health/erection-problems (Accessed on March 2, 2021).
Medical News Today (n.d). Erectile Dysfunction. https://www.medicalnewstoday.com/articles/5702 (Accessed on March 2, 2021).
National Health Service, United Kingdom. Erectile Dysfunction. https://www.nhs.uk/conditions/erection-problems-erectile-dysfunction/ (Accessed on March 2, 2021).
National Institute of Health (NIH), National Institute of Diabetes, Digestive, and Kidney Disease (NIDDK). Symptoms & Causes of Erectile Dysfunction. https://www.niddk.nih.gov/health-information/urologic-diseases/erectile-dysfunction/symptoms-causes (Accessed on March 2, 2021).
Mayo Clinic. Erectile Dysfunction. https://www.mayoclinic.org/diseases-conditions/erectile-dysfunction/symptoms-causes/syc-20355776 (Accessed on March 2, 2021).
Everything you need to know about ED. https://www.healthline.com/health/erectile-dysfunction#symptoms (Accessed on March 2, 2021).

Menopause in men

While some claim that men go through menopause, others assert that this is not the case for men. Which is accurate? Men can experience this type of menopausal period under certain circumstances, but it would be inaccurate to refer to it as menopause since the process is different from what women go through (6).

The pathway by which men's testosterone levels decline is when older men's testosterone levels fall as a result of declining Leydig cell mass in the testicles or a malfunction in hypothalamic-luteinizing hormone, which in turn results in low testosterone production (6).

In men who are 50 or older, andropause causes a decrease in testosterone production. The term andropause is frequently used by doctors to refer to male hormone changes brought on by ageing. While testosterone production does decrease as men get older, it also does so when they have diseases like diabetes, among others.

Hormone changes occur naturally as we get older. There are several ways in which male menopause differs from female menopause, and not all men go through it. Your reproductive system won't completely shut down as a result. However, because of your lower hormone levels, there might be sexual issues. The decline of testosterone in men happens more gradually than it does in women during menopause, when hormone production completely stops. In contrast to the ovaries, the testes never run out of the substance required to produce testosterone. A healthy male may continue to produce sperm well into his 80s or beyond. Men's testosterone levels vary greatly. The testosterone levels of older men are typically lower than those of younger men. Throughout adulthood, testosterone levels gradually decrease (1, 2).

What are the signs and symptoms of andropause?

Recognizable signs and symptoms of low testosterone levels may include:

Changes in sexual function.

Testosterone plays a key role in libido in men. However, someone with low testosterone will likely experience a more drastic drop in their desire to have sex. This might include reduced sexual desire, erectile dysfunction, and fewer spontaneous erections. Your testes might become smaller as well.

Changes in sleep patterns.

Sometimes low testosterone causes sleep disturbances, such as insomnia or increased sleepiness.

Physical changes.

Various physical changes are possible, including increased body fat, reduced muscle bulk and strength, and decreased bone density. Swollen or tender breasts (gynecomastia) and loss of body hair are possible. Rarely, you might experience hot flashes and have less energy. Low testosterone levels in the body can also contribute to smaller-than-average-sized testicles.

Emotional changes.

Low testosterone might contribute to a decrease in motivation or self-confidence. You might feel sad or depressed or have trouble concentrating or remembering things.

How do men stay healthy?

The most common type of treatment for symptoms of male menopause is making healthier lifestyle choices. For example, your doctor might advise you to:

Eat a healthy diet.

What you eat has a major impact on testosterone as well as other hormone levels. Therefore, you must pay attention to your long-term calorie intake and diet strategy. Constant dieting or overeating may disrupt your testosterone levels. Eating enough protein can help maintain healthy levels and aid in fat loss, which is also associated with testosterone.

Get regular exercise.

Exercise is one of the most effective ways to prevent many lifestyle-related diseases. Interestingly, it can also boost your testosterone.

Get enough sleep.
Reduce your stress.

What are the andropause treatments?

According to the World Health Organization (WHO), men who experience a drop in testosterone level should be offered treatment with testosterone replacement therapy in addition to leading a healthy lifestyle to prevent or reduce the risk of andropause happening.

It is therefore best to seek medical advice if you ever experience any of these symptoms. If a lifestyle or psychological factor is the root of the issue, the appropriate action will be taken to deal with it. It might be brought on by stress, depression, low self-esteem, obesity, being overweight, smoking, or consuming excessive amounts of alcohol.

References

WebMD (n.d). Male Menopause https://www.webmd.com/men/guide/male-menopause
Healthline (n.d). What Is Male Menopause? https://www.healthline.com/health/menopause/male#diagnosis-and-treatment
Adam Fellman. (2018). Is The Male Menopause Real? https://www.medicalnewstoday.com/articles/266749
Mayoclinic (n.d). Male Menopause: Myth or Reality? Https://www.mayoclinic.org/healthy-lifestyle/mens-health/in-depth/male-menopause/art-20048056
NHS. (2019). The ‘male menopause’ https://www.nhs.uk/conditions/male-menopause/
Duncan, C.G. & Richard, P. (2000). The Male Menopause: Does it exist? For some men need investigation and testosterone treatment. West J. Med. 173(2): 76–78. DOI: 10.1136/ewjm.173.2.76

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