Therapeutic benefit in hypertension.

Hypertension, also known as high blood pressure, is a condition in which the blood pressure rises above 120/80. CoQ10 has been shown in animal model studies to significantly reduce blood pressure levels while having no effect on other hypertension-related parameters such as plasma renin, serum/urine sodium and potassium, or urinary aldosterone. It is also suggested that varying COQ10 dosage results in a reduced need for medication. In a human study, taking 60 mg of CoQ10 twice daily for 8 weeks reduced blood pressure, plasma inulin, glucose, and several lipid compounds. Other human studies have ranged from 100 to 225mg/day for 4.4 to 10 months.

Therapeutic benefit in coronary artery disease.

Coronary heart disease (CHD) occurs when the coronary arteries that supply oxygen-rich blood to your muscles become narrowed due to a gradual buildup of fatty material within their walls. The condition is also referred to as atherosclerosis. Pretreatment with CoQ10 has been shown in animal studies to reduce myocardial ischemia (occurs when blood flow to the heart muscle is obstructed by a partial or complete blockage of plaque buildup (atherosclerosis)) and cardiac dysfunction. In human studies, a dose of 300 mg/day for 7 days straight improves heart efficiency as measured by oxygen consumption per energy formed. Another study on humans using a 150mg dose of CoQ10 found that the supplement increased treadmill exercise tolerance. However, because these two studies involved a small number of subjects, they are not statistically significant.

Therapeutic benefit of congestive heart failure 

A small study of 17 patients with congestive heart failure discovered that using 30 mg/day of coenzyme Q10 improved the patients' condition, with 53% of the patients becoming asymptomatic after four weeks of treatment (no symptoms). Another large-scale study involving 2664 patients who took 50-100mg/day of coenzyme Q10 for three months found that 54% of patients improved in their symptoms of insomnia, nocturia, and vertigo. 

Is CoQ10 recommended for heart health prevention and treatment?

In conclusion, it appears that CoQ10 may be beneficial for heart health prevention and treatment, particularly for people with coronary heart disease, hypertension, and congestive heart failure. This is due to its ability to prevent LDL oxidation. It also appears that the majority of patients with heart disease are deficient in coenzyme Q10, which can lead to a variety of heart-related complications later on.

References

1. Sarter, B. (2002). Coenzyme Q10 and cardiovascular disease: a review. Journal of Cardiovascular Nursing, 16(4), 9-20.

Fiber is a type of carbohydrate that our body is unable to digest. Though most carbohydrates are broken down into sugar molecules, fiber cannot be broken down into sugar molecules, and instead it passes through the body undigested. Fiber helps regulate sugars in the body and helps keep hunger and blood sugar in check.

Children and adults need at least 20 to 30 grammes of fiber per day for good health. It can be obtained by consuming a diet rich in whole grains, vegetables, legumes, nuts, and fruits.

There are two types of fiber: soluble fiber and insoluble fibre.

• Soluble fiber is a type of fiber that dissolves in water and can help lower glucose levels and blood cholesterol levels. Foods with soluble fiber include oatmeal, nuts, beans, lentils, apples, and blueberries.

• Insoluble fiber is a type of fiber that does not dissolve in water. It can help food move through the digestive system, promoting regularity and helping to prevent constipation. Foods with insoluble fibers are wheat, whole wheat bread, whole grain couscous, brown rice, legumes, carrots, cucumbers, and tomatoes.

There are various studies confirming that consumption of a diet high in fiber helps to make the overall body function healthier.

Heart Health

In a Harvard study with over 40, 000 male health professionals, researchers found that consumption of a high-fiber diet reduced the risk of getting coronary heart disease by 40%. Another study conducted by Harvard among female nurses also found similar findings: a high-fiber diet lowers the risk of metabolic syndrome (a combination factor of heart disease and diabetes). These factors are high blood pressure, high insulin levels, excess weight, a high triglyceride level, and a low HDL level (good cholesterol level).

Diet suku – suku separuh adalah saranan diet oleh Kementerian Kesihatan Malaysia (KKM) untuk cara pemakanan sihat. Pelbagai langkah dan inisiatif telah dilakukan bagi mempromosikan amalan pemakanan sihat kepada rakyat Malaysia.

MegaLive menyambut baik saranan ini dengan turut sama mempromosikan amalan pemakanan sihat kepada semua.

Suku – suku separuh adalah diet yang merangkumi suku jumlah karbohidrat seperti nasi, mee, bihun, capati, roti dll, suku jumlah protein seperti ayam, ikan, sotong dll dan separuh jumlah sayur – sayuran dan buah – buahan. Pinggan yang dirujuk dalam saranan diet ini adalah pinggan berukuran 10 inci/ 25sm.

Contoh hidangan suku – suku separuh:

Eat Healthy Food

It is commonly assumed that the health of your eyes is unrelated to what you consume, but the truth is that it is. Consuming nutrient-dense foods will allow you to maintain good health, thereby avoiding complications that may arise in your eyes as a result of your health complications.

As part of a healthy diet, choose foods high in antioxidants, such as vitamins A and C, which have been shown to benefit eye health. Foods high in vitamins A and C include green leafy vegetables and foods with bright colours like orange and red. It also contains carotenoid, which is beneficial to the eyes. Carotenoid is an antioxidant found in plants that are brightly coloured, such as red, orange, yellow, and green. Aside from that, it can act as a cancer-fighting agent. Carotenoid works in the macular (the most sensitive part of the retina responsible for vision production and colour perception).

Lutein and zeaxhantin are types of carotenoids.

Inadequate antioxidant intake, alcohol consumption, or saturated fat consumption may result in free-radical reactions that harm the macula. High-fat diets can also cause deposits in the arteries that restrict blood flow. Because of the small size of the blood vessels that feed the eyes, they are especially sensitive to this.

Exercise regularly

By exercise regularly, body will have lower risk of getting various kind of metabolic disease such as diabetes, kidney problem and heart problem, thus lower the risk of getting complication that can impair eyes function. Example of metabolic disease that can impair eyes directly is, diabetes, which in the later stage can cause diabetic retinopathy. The condition where blood vessels of the light-sensitive tissue at the back of the eye (retina) is damaged. At first, it may cause no symptoms or mild blurry vision, eventually it can cause blindness.

Wear sunglasses

The American Academy of Opthalmology (AAO) encourages people to protect their eyes from the sun's harmful UV rays. Sunglasses are more than just a fashion statement; they are also a wise and healthy choice. Long-term sun exposure without adequate protection can increase the risk of eye disease such as cataract, macular degeneration, eye growth, and a rare form of eye cancer.

While short-term exposure can also damage the eyes. Sun reflecting off water can cause a painful sunburn on the front part of the eye, called photokeratitis. It causes redness, blurry vision, sensitivity to bright light, and in rare cases, even temporary vision loss.

The good news is that prevention is simple: Wear sunglasses that block 99 to 100 percent of both UVA and UVB radiation.

Quit smoking

Smoking is not only bad for your lungs. It can hurt your eyes, as well. Smoking increases your risk of eye diseases like macular degeneration and cataracts.

Eye care in conclusion

People usually take their eyesight and health for granted; it was only when we began to lose the ability that we began to take it seriously. Start taking care of your eyes now by doing the above. If you are constantly looking at a screen, you can also give your eyes a break every 20 minutes by looking 20 feet away for 20 seconds. If you have a family history of eye problems, schedule a comprehensive dilate eye exam on a regular basis. If you wear contact lenses, make sure to disinfect them and replace them on a regular basis. Also, remember to wash your hands before touching your eyes or face

References

• National Institute of Health (NIH). National Eye Institute (NEI) (July 2020). Keep your eyes healthy. https://www.nei.nih.gov/learn-about-eye-health/healthy-vision/keep-your-eyes-healthy (Accessed on July 28, 2020).
• Bausch + Lomb. Healthy Eyes. https://www.bausch.com/vision-and-age/20s-and-30s-eyes/healthy-eyes (Accessed on July 28, 2020)
• All About Vision. How carotenoid can keep your eyes healthy. https://www.allaboutvision.com/nutrition/carotenoids.htm#:~:text=According%20to%20nutrition%20research%2C%20an,macular%20degeneration%20later%20in%20life. (Accessed on July 28, 2020).
• Mayo Clinic. Diabetic Retinopathy. https://www.mayoclinic.org/diseases-conditions/diabetic-retinopathy/symptoms-causes/syc-20371611#:~:text=Diabetic%20retinopathy%20(die%2Duh%2D,or%20only%20mild%20vision%20problems. (Accessed on July 28, 2020)
• American Academy of Opthalmology. Sunglasses your prescription for eye health. https://www.aao.org/newsroom/news-releases/detail/sunglasses-your-prescription-eye-health (Accessed on July 28, 2020).

In this fast-changing world that we are in today, people want things to be done quick and always ready! People use various kind of devices and gadgets to speed up process of doing work. Initially, computer was built not for the sake of email and doing work, but it is actually to calculate and tabulate census for United States of America population since the population has grown bigger, it was started with a machine sort of punch card machine in 1880, where due to this the government save about $5 million in order to tabulate the census. From that sort of punch card machine, Alan Turing then presents another universal machine which capable of computing anything that is computable, the central concept of modern computer today is based on his ideas. Few years later, in 1939 Hewlet – Packard is founded by David Packard and Bill Hewlett in California, until today the computer that we are using is evolve from time to time, to the small smartphone on our hands that is capable of doing so many thing just like the bulky desktop (1).

All these technologies make us even more connected to devices like smartphone to connect with other people or to get things done. From paying bills, to designing, networking, sales, work, presentation, you name it all must be done using laptop, computer, smart phone, and the devices. The fact is everyone everyday is looking at the screen for long time, when the recommended hour to look at the screen is only 2 hours per day (2).

Why screening is bad for eyes?

White light that we see from sun and electronic devices is a combination from red, orange, yellow, green, blue, indigo, and violet light. Each of these lights has different energy and wavelength. Rays on red have longer wavelength and less energy, while the blue rays have shorter wavelength and more energy. Light that looks white can have a large blue component, which can expose the eye to a higher amount of wavelength from the blue end spectrum (3).

Sun also have this blue light, but blue light exposure from screen is small compared to exposure from sun, thus why makes it bad for eyes. Furthermore, screen exposure has closer proximity to eyes and the time spent looking at screen is longer than at the sun (3,4).

Almost all visible blue light penetrates the eyes through cornea, lens and reaches the retina, due to this, it makes eyes prematurely aging.

Blue light from computer screens and digital devices can decrease contrast leading to digital eyestrain. Fatigue, dry eyes, bad lighting, or how you sit in front of the computer can cause eyestrain. Symptoms of eyestrain include sore or irritated eyes and difficulty focusing. Apart from that, studies also suggested that continued exposure to blue light over time could lead to damaged retina cells. This condition can cause problems like age-related macular degeneration (4).

Macular degeneration is the result of photoreceptor cell death in the retina. The function of the photoreceptor cells is to capture visual images and signal them to the brain using a molecule called retinal. Retinal, which is produced by the eye, is triggered by blue light and causes various chemical reactions. These reactions within the eye can be poisonous to the photoreceptor cell molecules rendering them damaged. When these photoreceptor cells die, there’s no regeneration (4).

What can we do?

With the current work requirements where most of work and stuff need to be accomplished through the usage of electronic devices thus screening is very much essential, makes it even harder to take care eyes from the screen. No! There are actually ways to take care of your eyes still, apart from consume food that is high with antioxidants and vitamins that can improve eyesight condition you may also try and practice the tips below (5)!

The good news is that nutrition can prevent this from happening! A varied and balanced diet can help to prevent many diseases, including blindness. Many studies have found that consuming antioxidants, also known as cancer fighting agents, can help prevent vision loss. Antioxidants are compounds that aid in the scavenging of free radicals that can cause cell mutation and cancer.

Since many of these antioxidants are found in plant-based diets such as vegetables and fruits, one mechanism for this is said to be due to the prevention of other chronic diseases such as hypertension and diabetes, lowering the risk of vision loss. Lutein and zeaxanthin, vitamin A, omega 3, and vitamin C are all antioxidants that have been linked to vision health (2). 

Lutein and zeaxanthin are members of the carotenoid family, which is a well-known antioxidant for eye health. Apart from being found in green leafy vegetables like spinach, it can also be found in yellowish, orange-red plant-based foods like capsicum. In nature, lutein and zeaxanthin appear to absorb excess light energy to protect plants from overexposure to sunlight, particularly high-energy light rays known as blue light. While in the human body, lutein and zeaxanthin are abundant in the macula of the human eye, the name 'macula lutea' is derived from lutein, which means yellow spot.

The National Eyes Institute (NEI) conducted research on lutein, zeaxanthin, and the effect of carotenoids supplement taking in May 2013. It is the second largest eye- disease research study, namely, AREDS2. The purpose of this study was to see how nutrients, such as lutein and zeaxanthin, affected the prevention of AMD and other age-related eye diseases. For five years, participants in this study were given 10 mg of lutein and 2 mg of zeaxanthin every day. The use of daily antioxidant supplementation reduces the risk of progressive Age-related-Macular Degeneration (AMD) by 25% among those with early and intermediate macular degeneration, according to this study. However, it is unclear whether it can aid in the prevention of cataracts and their complications.

Vitamin A is another common antioxidant for the eyes. Night blindness is commonly caused by a lack of vitamin A. Vitamin A functions as photoreceptors, where it aids in the maintenance of light-sensing cells in the eyes. It's found in animal-based foods like dairy and egg yolk.

Omega 3 Fatty Acids (1,2)

EPA and DHA, which are derived from omega-3 fatty acids, are essential not only for brain development during infancy, but also for vision health. A study of people with dry eyes found that taking EPA and DHA supplements daily for three months significantly reduced dry eye symptoms by increasing tear fluid production (lacrimal fluid). Oily fish is a good source of EPA and DHA, and microalgae supplements are also available.

Vitamin E (1,3)

Vitamin E is a fat-soluble vitamin that protects fatty acids from oxidation. Because the retina contains a high concentration of fatty acids, adequate vitamin E intake is essential for good eye health. A study that supplemented 7 mg of vitamins E found that it can reduce the risk of age-related cataracts by 6%. However, a randomized controlled study discovered that vitamin E supplementation does not slow or prevent the progression of people who already have eye problems. Almonds, sunflower seeds, and flaxseed oil are good sources of vitamin E.

Vitamin C (1,3)

Vitamin C is commonly consumed for skin purposes, but since many studies have discovered that vitamin C is an important antioxidant for eye health as well, many supplements are now beginning to incorporate vitamin c rich sources in eye supplementation. It's a good thing because it gives you two effects in one!

Zinc (1,3)

Zinc is abundant in the eyes. It functions as a transporter for vitamin A, which is later involved in the formation of visual pigments in the retina known as melanin. As a result, zinc deficiency has been linked to night blindness. Oysters are a natural dietary resource high in zinc that is also beneficial to men's health!

In conclusion

Taking care of your vision health entails more than just avoiding screens and wearing sunglasses when you go outside. It is also what you put inside your body. Again, healthy eating is important for overall health, including vision!

References

• All About Vision. Lutein and Zeaxanthin. Eye and vision benefits. https://www.allaboutvision.com/nutrition/lutein.htm (Accessed on Aug, 26, 2020).American

• Optometric Association (AOA). Diet and Nutrition. Adding Powerful Antioxidants in your diet. https://www.aoa.org/healthy-eyes/caring-for-your-eyes/diet-and-nutrition?sso=y (Accessed on Aug, 26, 2020)

• 8 Nutrients that will optimize your eye health. https://www.healthline.com/nutrition/8-nutrients-for-eyes. (Accessed on Aug 26, 2020)

There are many factors influencing skin condition, but in this post, we are going to share on tips on how to make your skin glow!

As much as smoking is bad to your lung so does it to your skin

Cigarette smoke contain many harmful substances to our body, as we know. However as for the skin, it releases carbon monoxide which displace oxygen in your skin and nicotine which reduce blood flow which will make skin dry and discolored. Smoking also triggers the destruction of collagen in the skin hence skin loss its elasticity and produce wrinkles and fine lines! 

When you are younger and a smoker you cannot really see the difference but as you get older, the damage on your appearance will be obvious and you will be looking older as compared to your actual age (1).

Sunscreen is a must

Malaysia is a humid and warm country all year long; thus, wearing sunscreen is a must! Sunscreen helps protect skin from premature ageing like wrinkles, fine lines, and hyperpigmentation. Studies show that people who are under 55 years old and wear sunscreen regularly can lower their risk of premature ageing by 24% as compared to those who wear sunscreen occasionally or not at all.

If you are a newbie looking for sunscreen, look for sunscreen with at least SPF 30 (Sun Protecting Factor) and choose sunscreen according to your skin type, such as aqua sunscreen, which is meant for dry skin, etc. You also must apply sunscreen every 2 hours or after exercise. Sunscreen should also be applied at least 30 minutes before going out, as it requires time to be absorbed by the skin and activated in order to protect your skin (2). 

Move, Move, Move

We know that exercising regularly can keep our bodies fit and healthy, but did you know that it can also keep your skin healthy?

Exercise increases blood circulation and flow throughout the body, hence making your skin radiant and glowing. Pssttt…you can kill twoi birds with one stone by doing this; you can keep your body lean while also getting healthy skin! (3)

Keep your body hydrated

Our skin is exposed to various conditions: cold due to the air conditioner, warm due to the water, etc., so drinking plenty of water will make our skin condition better. Everybody is born with a particular skin type, whether it is dry, oily, or a combination; however, all these surrounding factors and age factor can change skin condition as well (4, 5).

In order to see whether your skin is dry, try to pinch it in an area and see whether it has a wrinkle on it after your pinch or whether it bounces back after your pinch, which is an indicator for well-hydrated skin. Wrinkles and less bouncy skin are indicators of dry skin; it can also sometimes be seen based on your urine colour if it is too concentrated, meaning your body does not get a sufficient amount of water (4, 5).

Lifestyle changes can reverse this; drink at least 8 glasses of water per day. Limiting the intake of alcohol and drinking less caffeinated drinks like coffee and tea can improve the dry skin condition (4).

Face and manage your stress. 

We used to believe that suppressing our feelings and emotions was better for everyone, including ourselves. However, that is not always the case; we have to deal with it and manage it. Talk to someone if you have a problem; share it with someone that you trust. Think positive.

Pick up some hobbies, distract yourself from overthinking about it, and slowly find solutions. Doing outdoor activities can help calm a person if their mind is too saturated with a lot of stuff, or spending time alone can de-clutter their mind and create more space. Cleaning can sometimes make you a lot happier and help you think better about the solution to your problem.

Established a skincare routine

Skin care is essential for keeping skin in good condition. A good skin care routine will improve skin condition, but only if the products used are of high quality.First, you have to find out your skin type. Normal skin, dry skin, oily skin, and combination skin are the four skin types.

To determine your skin type, start by washing your face and then waiting an hour. After it’s been an hour, dab your forehead and nose with a tissue and check to see if any oil has rubbed off. If it did, it’s a sign that you have oily skin. If there isn’t any oil but your face feels dry and tight, you may have dry skin (4,5).

Once you have figured out your skin type, find the right product for it. The common one should have cleanser, moisturizer, toner, sunscreen, exfoliator, and makeup removal. Start with cleansing your face at least twice per day. If you need to exfoliate your skin at least twice a week, this is a good time to remove all of the dead cells, dirt, and blemishes on your face (5).

Once you have done these, your skin is now ready to absorb all the good nutrients from your skincare, so now is the time for you to apply toner and moisturizer. Toner and moisturiser are good for hydrating the skin. After that, the skin is completely moisturized.You can now apply sunscreen.After sunscreen, it is time for you to wear makeup. If you are wearing make-up, make sure to thoroughly clean it at the end of the day using make-up removal and start your nighttime skin care routine as per daytime (5).

The only difference between a daytime and nighttime skincare routine is that moisturiser used on the skin is encouraged to be applied thickly at night so that the skin is not dry in the morning!

There are also people who want to give extra care and a boost to their skin; they can try to use serum. Serum is a product that is very concentrated with good vitamins for the skin, like vitamin A, C, and E. It’s usually used to fade scars or add more vitamins to the skin. However, the correct order of using skincare products is important; if not, skin cannot absorb the nutrients that the product has, and it will just go to waste (5).

Diet vs skin condition

 As much as sugary food is bad for your waistline, so is it for your skin! Acne and breakouts can be exacerbated by sugary foods.Sugar and foods high on the glycemic index (meaning foods that, once ingested, convert quickly into glucose and cause your body’s insulin levels to elevate) lead to a burst of inflammation that goes throughout your entire body (6).

Vitamin C

Vitamin C is a very common vitamin used to make skin become radiant and glow. Vitamin C-rich foods are often used to boost skin conditions. Fruits like guava are really rich with vitamin C; it even has twice the content of vitamin C in an orange!

However, if one is a picky eater, it is also best to actually consume a vitamin C supplement rather than apply it topically (topical application). On the market, there are many types of vitamin C supplements. Most of it has really high vitamin C content, such as 500 mg or 1000 mg. However, according to the RNI (recommended nutrient intake), our body only needs about 70 mg of vitamin C, so the higher dosage of the vitamin will just be excreted through urine.

On the supplement ingredients list, you can see whether the supplement is made from natural or synthetic ingredients.Synthetic vitamin C is called ascorbic acid; it usually irritates the stomach and has a higher dosage of vitamin C as compared to vitamin C that is derived from natural fruits like berries, guavas, oranges, etc.

Synthetic vitamin C or ascorbic acid is also usually coloured with food colouring to make the supplement look as if it has a high content of vitamin C. If you notice that your soluble vitamin C supplement stains your glass of water after being diluted in it, there is a high probability that the supplement that you are taking has food colouring in it.

So be wise in choosing your vitamin C supplements. In order to make your skin glow, know how to find good vitamin C. Remember,  it has to be derived from a natural source with no coloring, and the content of the vitamin C does not need to be too high!

References

1. Health (May, 15 2012). 15 Ways Smoking Ruins you Skin. https://www.health.com/condition/smoking/15-ways-smoking-ruins-your-looks
2. Skin Cancer Foundation (June, 2019). All about Sunscreen, Why you need it and how it works for you?. https://www.skincancer.org/skin-cancer-prevention/sun-protection/sunscreen/
3. WebMD (n.d). Exercise for Healthy Skin. https://www.webmd.com/skin-problems-and-treatments/acne/features/exercise#
4. Healthline March, 2, 2018). Is My Skin Dehydrated? https://www.healthline.com/health/dehydrated-skin
5. Kari Molvar. The New York Times (n.d). How to Build a Skincare Routine. https://www.nytimes.com/guides/tmagazine/skincare-routine
6. Forbes (n.d). Does Eating Sugar really Caue Acne? https://www.forbes.com/sites/quora/2017/01/20/does-eating-sugar-really-cause-acne/#14aa38515af4

The word collagen comes from the Greek word "kola,” which means glue, and that is basically the function of collagen, which is to hold protein and/or non-protein substances together. As an example, in the skin, the function of collagen is to hold all the skin structure together. Collagen is one of the major building blocks for many parts of the body, including bones, skin, tendons, and ligaments. It accounts for about one-third of the body's protein composition. It is also found in many other body parts, including blood vessels, corneas, and teeth.

Types of collagen

There are various types of collagen, but the main types are type I, type II, type III, and type IV.

Type I: Most of your body’s collagen is made of type I. It is a densely packed fibre that provides structure to skin, bones, tendons, fibrous cartilage, connective tissue, and teeth.

Type II: This type is made of more loosely packed fibres and is found in elastic cartilage, which cushions the joints.

Type III: This type supports the structure of muscles, organs, and arteries.

Type IV: This type helps with filtration and is found in the layers of your skin.

Collagen in Skin: Do We Need It?

Our body can produce its own collagen; however, the production of collagen gradually declined as we aged, which explains that among the signs of ageing are wrinkles, which come from skin that is less elastic, less supple, and unfirm.

Researchers also revealed that women lose collagen faster than men, causing women’s skin to age faster than men. Apart from gender, nutrition, and recreational drugs, environmental stress such as sun exposure, exposure to toxins such as pollutants, and cigarette smoke can also affect the level of collagen in the body.
 

Our skin is one of the largest organs in our bodies. It is our body's main defense organ against external insults such as radiation, ultraviolet rays, pathogenic microorganisms (bad bacteria), and mechanical and chemical stress (1). The condition of the skin or the skin barrier is greatly supported by the foods that we eat, whether we like it or not. There are foods that can benefit your skin and foods that can harm your skin. The foods listed below can either make or break your skin!

Omega-3-rich foods

The term "good fat" usually refers to omega-3 fatty acids. It regulates skin oil production, improves hydration balance, controls breakouts, and reduces signs of ageing. Furthermore, when applied topically, it can help soften rough, dry skin and soothe irritation and dermatitis. Omega-3-rich foods can improve skin composition by balancing its inflammatory response to sun damage, as well as improve sensitive skin condition by making it less dehydrated and dry.

Fish is high in Omega 3 fatty acids. Specifically, fish oil. As a result, if an individual does not consume fish at all or prefers not to consume fish, it is recommended that they take Omega 3 and 6 supplements for their heart health. Omega-3-rich fish include mackerel, tuna, sardine and anchovies, salmon, and herring. Freshwater fish rich in omega 3 are also available in Malaysia, including catfish (ikan keli), patin fish, and terubok fish.

Aside from that, certain plant-based foods, such as spinach (bayam), mustard leaf (sawi), and 'salad roket,' contain high levels of omega 3. There are also omega-3-rich oils that can be used in cooking, such as canola oil. Also, if you want to improve the health of your skin, instead of snacking on chips or other unhealthy foods, try eating walnuts, which are high in omega 3.

Antioxidant and vitamin-rich foods

Plant-based foods, such as vegetables and fruits, are typically high in antioxidants and vitamins. Fruits and vegetables high in vitamins like C, E, and A are known as skin best friends.' All of these vitamins work in the same way when they engulf free radicals or reactive oxygen species (ROS). Free radicals can be produced naturally in the body, or as a result of UV radiation exposure, among other things. In other words, it is something that happens to everyone. As a result, it is critical to consume foods high in vitamins and antioxidants to combat all of the problems caused by free radical formation.

The Malaysian Ministry of Health recommends eating two servings of fruits and three servings of vegetables per day. The cupped hand size is used to determine vegetable serving size. As a result, 2 cupped hand size equals 2 servings. While the serving size for fruit varies depending on the type of fruit, 1 serving is equivalent to 1 fruit for medium-sized fruit such as apple, pear, and orange, while larger fruit is dependent on the normal cut sized. To simplify things, if you eat two apples, two pear, two bananas, or two oranges per day, you've already met the daily serving requirement.

Guava, orange, and lemon are examples of vitamin C-rich foods. Did you know that guava has twice the vitamin C content of an orange of the same size? Consuming 2 servings of guava or 1 small guava already meets your daily vitamin C requirement (75mg).

The placenta is an organ that connects the foetus to the mother. It transfers oxygen and nutrients to the foetus and removes foetal waste products to the mother. When the baby is born, the placenta will also be discharged from the mother’s body. There has been a growing interest in placenta extraction as it is said to have high nutritional value. The nutritional substance includes cytokines, hormones, bioactive peptides, enzymes, growth factors, vitamins, and minerals.

Culturally, humans rarely consume placenta, but recently there has been growing interest in consuming placenta, be it from humans or animals. Mammals have been consuming placenta since years ago; it is called placentophagia, while in humans it is called placentophagy. The placenta could be served raw, cooked, or encapsulated and taken as a supplement as it contains various nutritional benefits.

Rave on this started when many Hollywood celebrities started using placenta therapy as part of their skincare routine treatment. Celebrities like Kim Kardashian, Victoria Beckham, and even male celebrities like Harry Styles from One Direction have said they have been using this for their skin to get baby-soft skin.

Placenta consumption in Malaysia.

In Malaysia, it is rare for people to consume raw placenta. Usually, it comes in health supplement form and is derived from deer or sheep. Hence, as it is in health supplement form, any products containing placenta extract in a pharmaceutical dosage will require to be registered with the Drug Control Authority (DCA) before they are sold or used in Malaysia.

Benefits of placenta consumption.

Findings from research reported that nutrients that are delivered via the placenta could be retained even after the process of delivering the baby. The research also stated that the placenta contains collagen, elastin, laminin, and vitamins such as B1, B2, B3, B4, B5, B6, B7, and B12. All these vitamins, better known as B complex vitamins, play roles in cell metabolism, cell division, cell development, and energy production.

Due to this aspect as well, it is said that it gives a lot of benefits to skin health. Placenta is even used in clinical settings, such as for burn injuries and wound healing. In one study, researchers compared the efficacy of topical placental extract dressings versus povidone iodine dressings in diabetic wounds in a variety of patients. Placenta wound dressings could significantly accelerate the rate of wound healing when compared to povidone-iodine dressings as they contained amino acids, vitamins, and nucleotides, which accelerated wound healing recovery by seven to ten days.

Due to all these effects, many skincare products have recently incorporated placenta, be it from sheep or deer, in their skincare or supplement products.

Caution with regard to placenta in the supplement

When it comes to placenta consumption as a health supplement, it is evaluated based on its safety of use and product quality. To be safe, sheep placenta products must be hormone-free. Because placenta typically contains hormones such as testosterone, oestrogen, and progesterone, being hormone-free is much more important for a placenta-based supplement. To confirm whether the products you are considering or consuming have been notified by the Ministry of Health, you can conduct an online product search on the National Pharmaceutical Registration Agency (NPRA). However, if the product is not listed in the DCA, it is not recommended that you consume it because its safety and quality have not been evaluated, and it may pose a health risk.

References

1. Ministry of Health (MOH). MyHealth Portal. Sheep Placenta. http://www.myhealth.gov.my/en/sheep-placenta/ (Accessed on January 13, 2021)
2. Pan, S. Y., Chan, M. K., Wong, M. B., Klokol, D., & Chernykh, V. (2017). Placental Therapy: An insight to their biological and therapeutic properties. blood, 4(11), 12.

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

1. 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
2. Ministry of Health Malaysia (MOH). MyHealth Portal. Vitamin D and sunlight. http://www.myhealth.gov.my/en/vitamin-d-and-sunlight-2/
3. 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.
4. 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).
5. Danby, F. W. (2010). Nutrition and aging skin: sugar and glycation. Clinics in dermatology, 28(4), 409-411.