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Vitamin for kids, do they need?

If we look around nowadays, there are always kids that is a bit too thin or a bit too plump around us. There are many factors influencing this. Ministry of health with regards in effort to curb obesity and malnourishment among children has implement many nutrition programs in school with the food caterer (canteen), parents and teachers. They even have gone to the extent of banning junk food and processed food that is sell in the outside school area and inside school areas.

The reason why malnourishment among children, whether children are obese or underweight is very much concerning is because long term obese and underweight for children can actually lead to comorbidity conditions and complications during adulthood such as the tendency of becoming obese during adulthood, thus lead to diseases like, diabetes, hypertension, heart problem, kidney problem and many more (2).

FACT CHECK!

“According to World Health Organization (WHO), Malnutrition refers to deficiencies, excesses or imbalances in a person’s intake of energy and/or nutrients. The term malnutrition covers 2 broad groups of conditions. One is ‘undernutrition’—which includes stunting (low height for age), wasting (low weight for height), underweight (low weight for age) and micronutrient deficiencies or insufficiencies (a lack of important vitamins and minerals). The other is overweight, obesity and diet-related noncommunicable diseases (such as heart disease, stroke, diabetes and cancer).”

Thus despite, many efforts has been done, it is still hard to curb all this. Need not to mention about children who always fall sick due to not getting enough vitamins and minerals itself.

So, according to American Pediatric Association, not all children need to take supplement, but there are still kids who need supplement such as those kids who (1)

Follow a vegetarian or vegan diet

Have a condition that affects the absorption of or increases the need for nutrients, such as celiac disease, cancer, cystic fibrosis, or inflammatory bowel disease (IBD)

Have had a surgery that impacts the intestines or stomach

Are extremely picky eaters and struggle to eat a variety of foods

Most of the children nowadays are picky eaters, they usually just eat what is palatable to their taste. It is a problem for working parents to make their children try variety of food due to time constraint. At the end they just let their children what they want which in return will hinder children growth. These children to consume supplement in order to get back what they loss due to not eating variety of food.

There are also children who have problem in appetite, as a nutritionist we suggest to try various creative ways to improve your children appetite such as:

Play game while let them eat

Games like letting them be the food detective in finding broccoli or carrot in their food can makes them find eating is interesting and makes them do not even realize that they are eating instead it feels like they are playing. You may visit https://healthykidshealthyfuture.org/5-healthy-goals/nurture-healthy-eaters/classroom-activities/ for more activities with your kids to help them eat more (2).

Decorative food

Parents also can be creative in decorating food so it can improve their children appetite. Food that is similar to the cartoon characters that they are watching can really makes them happy eating thus improve their appetite!

Cook together with your child

Involve your children in the process of cooking can make them to be interested with food itself. All the hard work will make them hungry as well thus it is one of the effective ways to improve their appetite

You can also try to cook recipe for kids, you can find kids friendly recipe here….

https://www.bbcgoodfood.com/recipes/collection/kids-cooking (3)

Different food everyday

Staying in the daycare might exposed children to the same cycle of food which in the long run make them bored. So, parents can try to cook different stuff alternate days perhaps and send to the daycare with them, this will make them happier to eat their food.

However, as a working parent, time constraint is still a major issue here. Thus, the easy way out is multivitamin and minerals which is supplements.

But, we need to be cautious on the intake of supplement itself (1,4,5,6)

Children who is below 2 years old is not encouraged to take any kind of supplements. They are allowed to try and eat variety of foods.

Avoid megadose supplement as it can become toxic to your child body. Ask healthcare professionals on the correct dosage of it based on your child age.

Let healthcare professionals know your medication that your child is currently on, because some medication and supplements might interfere one another.

In conclusion, supplementation cannot be an easy way out for parents in the long run, parents must make children eat variety of foods and eat healthily as well. Consult pediatrician, doctor, dietitian or nutritionist about your child food preference before you opt for any supplementation on the market for your kids.

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 for baby, but does it work for adult as well?

Colostrum is a breast milk produce by mammals including human, before breast milk is released, it is usually thicker in consistency and containing high levels of antibodies. This high nutrient in the colostrum is aimed to promotes growth and health of the newborn mammals, which is why it is the most nutritious form of milk (1).

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

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

But what about for adult? Is the consumption of bovine colostrum in adult have the same effect as colostrum from mother to newborn?

Bovine colostrum is nutritious than the regular milk. It has higher protein, fat, carbohydrate, magnesium, A, C, B, and E vitamins than the regular milk. Due to this, studies found out that the consumption of bovine colostrum in adult is useful in boosting the immune system and as well as in improving gut health (1,3).

The linked between colostrum and immunity is due to the content of lactoferrin in the colostrum. Lactoferin is a naturally present protein in the body. It is a very versatile protein, where it is a bi-lobed protein that has the ability to bind an atom of iron (4). This iron binding glycoprotein from the transferrin family is the major component of the mammalian immune system. Due to this, it provides lactoferrin with protective effects which range from direct antimicrobial activities to anti-inflammatory and anti-cancer activities (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 as well essential in fighting pathogen and improve 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 in humans throughout life. Thus, the consumption of bovine colostrum may have the same effect as human colostrum, it is just that the absorption of colostrum from bovine to human body is different, but with all the spectacular ingredients that colostrum possess it may possess the same effect as to boost 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/breastfeeding-tipscolostrum/#:~: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).

School is Opened, What Should We Armed our Children with?

As school is just started to open, children and parents are started to get back to the normal routine, but of course with the new norms. As for COVID19, we can see that people are much more aware of the situation since every premises we enter there is certain Standard Operating Procedure (SOP) that public must adhere, but what about our children own body mechanism, do they able to fight this?

Which is why, food consumption is very essential, eating the right food may help your children to have better immune system to fight bacteria and viruses. Here are few tips on what you can do in order to help your children with their immune system:

1. Better Safe than Sorry. Remind your children on the basic protective measures.

Before you drop your children at school, make sure to remind them regularly and thoroughly to wash hands with soap and water or clean them with and alcohol- based hand rub. But if they are about to eat, do not use alcohol-based hand rub, they must wash their hand before eating. Remind your children to cover their mouth and nose with the bent elbow whenever they cough or sneeze, dispose the tissue used immediately. Avoid touching eyes, nose, and mouth. Remind your children to keep the social distance, stay at least 1 meter away from anyone who is coughing or sneezing.

2. Make sure they bring plain water to school and drink plenty of water throughout the day.

Children need to drink at least 8 – 10 cups of water including from all other sources like food every day. Water is the best choice, but you can also give them other drinks (e.g: unsweetened milk), fruit and vegetables that contain water (e.g. cucumber, tomatoes, spinach, mushroom, melon, broccoli, brussels, sprouts, oranges, apples, blueberries). But there are also drinks that must be avoided such as giving them sweetened fruit juice, syrups, fruit juice concentrates, and fizzy drinks as they all contain sugar. Thus, it is best to bring plain water to school so that will be easier for children to drink it whenever they are at school.

3. Pack children meal (bento box).

Bring packed meals can save a lot of time for your children and decrease risk of exposure to unwanted surfaces at canteen and many more. Give your children food such as fruit, vegetables, legumes, nuts, and whole grains. Many children in Malaysia is exposed to processed food such as nugget, sausage, and fast food. Since it is easy to prepare. However, processed food is very unhealthy. It may impose risk on various health problem to your children.

Fruit is something that is very easy to prepare and healthy for your kids, thus prepare fruit in their bento box makes them is one of the easy, healthy bento box! Toddlers between 2- and 3-years old need about 1 cup of fruit per day. Children between 4 and 13 need 1.5 cups of fruit per day. Girls between 14 and 18 need 1.5 cups of fruit per day, and boys that age need 2 cups.

As for vegetables, you may add vegetables together with rice, pasta, or noodles in your children bento set. For vegetables, toddlers between 2 and 3 need about 1 cup of raw or cooked vegetables per day. Children between 4 and 8 need 1.5 cups of vegetables per day. Girls between 9 and 13 need 2 cups of vegetables per day, and boys need 2.5 cups. Girls between 14 and 18 need 2.5 cups of vegetables per day, and boys need 3 cups. Vary vegetable consumption to include leafy greens, brightly coloured red and orange vegetables and legumes. Eating vegetables and fruits can improve individuals’ health and prevent many diseases. This as well can improve children’ immunity and fight bacteria and viruses.

For protein, serve 2–3 portions per day (3 for a vegetarian toddler). Fish should be served at least twice per week and one of these should be oily fish (e.g. salmon, sardines, mackerel or trout). Nuts are considered protein, and they are recommended for children above 5 years old.

For milk, serve 3 portions per day. Children under 2 should have whole milk or yogurt. Those eating well can be given semi-skimmed milk after 2 years. Skimmed or 1% milk is not suitable as a drink for children under 5. Products fortified with vitamin D can make a useful contribution to intakes.

4. Add a little bit insurance

There are many working parents nowadays, thus preparing healthy meal for your children is not impossible but require a lot of effort. Preparing healthy packed meal for your children is even more rewarding when they really finish their meal and enjoying their meal but it will be even troublesome if they are picky eater thus, you have to prepare according to their palate hence make it very unhealthy, though you know it is bad for them.

Here is what you can do, you can start introduce healthy food to your children bit by bit perhaps start with a category of food per month, let say in August you are going to introduce fruits, start slowly then try to build it even more. Try with something your kids like first then only start to vary food from the same classes but with different type.

Meanwhile introducing variety of food and helping them to eat healthily, you may improve their appetite with the consumption of vitamins for kids to compensate the loss of macronutrients and micronutrients for their insurance of health. But, be sure to ask your medical professional regarding this!

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 veggies

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).

Should we consume milk every day?

Milk is the most single food that has almost all the nutrient or can also be recognized as food that has the most nutrients as compared to the other food. Which is why from the ancient times naturally it is the staples food for babies. This also explain why bedridden patient who cannot tolerate food well, usually the first oral nutrition supplement given is milk (1).

However, the issues with milk always is controversial. There are study saying that as adult we do not have to consume milk every day, while there are also study suggesting that milk should be consumed every day (1). Down below we list out reasons why you should consider your consumption of milk, whether to drink it every day or not!

Milk reduced obesity risk

Well, people always equate full fat-dairy products for gaining weight however, finding of the research found somewhat contrary. Full-fat dairy products may actually be better than low-fat variety for keeping off weight! According to Walter Willet, Harvard School of Public Health nutrition expert, the idea that all fats are bad emerged in the 1950s and 1960s, when saturated fat was linked to high cholesterol and increased heart disease risk (2).

What happened was that, when saturated fat is reduced in food products or in people’s diet, it is often replaced with sugar or carbohydrates. The problem with this is that it takes more carbohydrates to make we feel full and unlike fat carbohydrates does not promote satiety (the longer feeling of fullness) thus making us consume more food (2). Another study saying that, the more sugar we consume the more we are craving for its, its like addiction (3).

The kind of milk that we have nowadays

Since the demand of high fat milk is low, most of food manufacturer has lower down their amount of fat, which is replaced with sugars. Which explained why if you looked thoroughly on food label for low fat milk, the chance is it has higher sugar content. Thus, when it comes to milk, it is very tricky. Some more we have various kind of milk nowadays from animal-based milk to plant-based milk.

How to choose?

When it comes to milk, if you want to drink milk as a means to avoid you from eating more food, as it promote satiety, then choose full cream milk, however you need to monitor your calorie intake from other source of food and choose milk with low sugar. However, according to Vasanthi Malik of Harvard School of Public Health, as we often get our fat from other source of food, thus it is best if we consume low fat milk, but still…need to check on the sugar content. Bottom line, when it comes to milk, choose the one that has lowest sugar, saturated fat, and trans-fat. As these are the culprit behind various health complication.

As for plant-based milk, it is not necessarily healthier than cow’s milk, for example it might be that it has higher sugar content as well. However, they are the better choice if your primary concern is environmental impact, since soy milk, almond milk, oat milk, and rice milk produce less carbon and greenhouse gas emission than cow’s milk.

Pro and cons of milk

Again, the decision on whether to impart milk on the daily diet is still debatable though it is in the guideline of food pyramid and even healthy plate. The consumption of milk everyday is still depending on your dietary intake and body weight. Let say if you have normal weight, thus consuming one glass of milk per day is enough, however if you are underweight you may consume more than one. Maybe two glass of milk. But again, as mentioned above, while you are getting your good fat from milk it is very important to reduce other bad fat from your diet such as deep fried food, food that has high trans-fat which is bad for you and also food with high saturated fat.

The actual scenario is in Malaysia many people are overweight and obese thus, perhaps we should look at the suggestion to actually drink milk everyday again. What we are trying to emphasized is if you already get your calcium from other sources of food such as anchovies, sardine, almond, kale and many other foods, then probably you have already got the 1000 mg of calcium that you need daily!

Fact Check (5,6)!

Saturated fat is the kind of fat that is usually high in animal-based food and in some plant-based food such as coconut milk (santan). Excessive intake associates with raised blood cholesterol and increases risk of heart disease. Anddd do you know that coconut milk (santan) does not have cholesterol like what been claimed by almost all coconut milk products? It really is cholesterol free it just that it has high saturated fat!

Trans fat is ‘man made’ fat usually derived from the hydrogenation process. It raises your bad (LDL) cholesterol levels and lower your good (HDL) cholesterol levels. Eating trans fats increases your risk of developing heart disease and stroke. It is also associated with a higher risk of developing type 2 diabetes. Doughnuts, cookies, crackers, muffins, pies, fast foods and cakes are examples of foods that may contain trans-fat.

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 poo for at least 3 times in the last week.
Their poo is large and hard, their poo looks like ‘rabbit droppings or little pellets.
They are straining or in pain when they poo.
They may have some bleeding during or after poo because their poo is hard.

Another sign include is when a child has a poor appetite or stomach pain that improves after they poo. If your child is one year old and above, soiled pants is one of the symptoms of constipation, as runny poo may leak around the hard constipated poo. This is called overflow soiling.

Health professionals noted that toddlers of the age 2-3 years old are commonly experiencing constipation. This is due to usually at this age parents start to potty train their children which makes them feel uneasy about the whole poo situation.

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

Make them drinks 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 that 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 too occupied with playing that they do not drink water, so it is best to remind them in every few hours to drink water.

Consume high fiber diet. This means to load your child 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 variety of beans and legume such as lentils and chickpeas. One of good source fiber that children love most is popcorn (but prepare this with minimum amount of sugar, butter, and salt). You may also let them prepare their own popcorn or prepare their own fruit salad, this will even stimulate their appetite and f course learning and enjoying the process. Foods containing probiotics such as yogurt can also promote good digestive health.

Doing lot more physical activity. Living a sedentary lifestyle can be bad for bowel movement too. Children under 5 years old needs at least 3 hours of physical activities in a day. So, let them move around, let them jump and climb, but of course all these need to be monitored and within the safe space especially for young toddlers.

Regular toilet time. This is especially for children who is undergoing toilet training. Encourage you child to use toilet first thing in the morning and after every meal or snack. Set timer, to bring them to toilet in every 30 – 45 minutes. Instead of suggesting, “do you need to go to bathroom?” simply say, ‘Time to go to bathroom now”. By having regular toilet time also means to help them to have regular time for everything else such as their mealtimes, and their nap. This will also help them easily to 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 it needs to be used under the supervision of doctors or pharmacist. Common mistake when it comes to using stool softener is that parents tend to stop using it after their child have their first normal-looking bowel movement but stopping too soon may just set your child to another episode of constipation. So what you can do is talk to your doctor, it is okay to let your child to stay on stool softener for few weeks. At the same time try your best to cultivate lifestyle and dietary changes which can improve your child bowel movement.

In conclusion, always try to monitor your child bowel movement, so you may notice any changes especially if they are two years old below as they cannot verbally tell what is going on their body and if they are in pain. Notice it early will help you to prepare it better in helping them to ease their bowel condition rather than when thing is chronic already. Also, if it is been too long already or if your child in pain whenever you press their abdomen (to this extent), it is best to seek advice from doctor regarding your child 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).
Physical Activity in Children. https://www.cdc.gov/physicalactivity/basics/children/index.htm#:~:text=Children%20and%20adolescents%20ages%206,doing%20push%2Dups)%20%E2%80%93%203 (Accessed on April 1, 2021).

Diarrhea in children and what need to be worried about?

Diarrhea is a condition when there is frequent soft or loose bowel movements (poop). Most kids have diarrhea from time to time. It usually does not last long and often it gets better on its own, but in children the period when they have diarrhea is quite crucial as they might be losing too much water and might lead to other health problems.

Among symptoms of dehydration that parents and/or carers need to check in children with diarrhea are;

Seems drowsy
Breathe fast
Have few or no tears when they cry
Has a soft spot on their head that sinks inwards (sunken fontanelle)
Have a dry mouth
Have dark yellow pee or have not has a pee in last 6 hours (for baby) and 12 hours (for child)
Have cold and blotchy looking hands and feet

Diarrhea usually cause by infection such as from viruses like rotavirus, bacteria like salmonella, and sometimes by parasite such as giardia. Apart from dehydration symptoms it also includes other symptoms such as vomiting, stomachache, head ache, and fever.

It is also important to seek doctor’s care right away if your child or baby have symptoms of;

Fever of 38 ℃ and higher.
Diarrhea more than 24 hours.
Passes more than four diarrhea stools in 8 hours and is not drinking enough.
Stools containing blood or pus.
Stools that are black and tarry.
Vomiting bloody green or yellow fluid.

Be it in clinical setting or home, in order to treat diarrhea be it in children or adult, it is best to prevent fluid loss.

Here are some tips which parents and/or carers can practice in order to prevent fluid loss at home:

Offer more fluid, encourage child to drink more. Offer extra breast milk or oral rehydration solution (ORS) to infants and children. Plain water has an insufficient amount of minerals such as sodium, and potassium which could help with diarrhea. Consumption of fruit juice and carbonated drink is not encouraged as it will trigger stomachache/ cramps and more fluid loss (the later). For children with more severe diarrhea, vomiting and dehydration intravenous fluids (through vein in the arm) may require in the hospital.

It is also important to start feeding the children regular diet. They might have no appetite, but encourage them to eat in small portions of food but frequent. For breastfeeding infants continue to nurse normally, whilst for formula feed infants also may continue their diet normally, again smaller frequent meals are encouraged. Foods containing high amount of water such as watermelon is also encouraged.

In conclusion, diarrhea among children can be very serious and is quite common, some of the things that parents may practice when it comes to children who frequently face diarrhea is making sure that their children and the carer hygiene is always taken care of. Make sure that food is stored within the right temperature, especially dairy and raw foods products, food must also be fully cooked and the home environment is clean especially if there is a pet in the same household. Apart from these, consumption of probiotics supplement is also helpful for 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.

Acid reflux in children is it the same with adult?

Reflux or also known as gastroesophageal reflux (GER) do not only occurs in adult but children as well. Reflux in adults is a condition when there is a backup of stomach content, including stomach acid from the stomach to the esophagus. This condition will cause individual to experience heartburn, regurgitation, and a bitter taste in the stomach. This uncomfortable condition occurs in children and even babies too. Symptoms of GER in children and babies vary according to their age since when baby are born their digestive system is not as mature as adult, thus the symptoms throughout the childhood is different but in general they do experience it as well.

It is common to see babies to have the little spit especially after they just consume milk and burp. This little spit is called GER. But if your baby experience frequent vomiting associated with discomfort and difficulty in feeding or weight loss, it may be something more serious that GER. But the condition of GER in baby, children, and adult is almost the same.

For babies, usually it is because of their poorly coordinated gastrointestinal tract (immature GI system), whilst for children it might be caused due to obesity, overeating, eating spicy and/or oily foods, drink caffeinated and/or carbonated beverages, and certain types of medication. But all in all, the cause of GER to occur in children is the same with in adult, it is when anything causes the muscular valve between stomach and esophagus (LES) to relax, or it can occur due to anything that increases the pressure below the LES.

Symptoms in children

The most common GER symptoms in infants and children are:

Frequent or recurrent vomiting.
Frequent of persistent cough or wheezing
Refusing to eat or difficulty eating (choking or gaging with feeding).
Heartburn, gas, abdominal pain, and colic.
Regurgitation and re-swallowing.
Complaining of sour mouth, especially in the morning.

Tips to identify and help children experiencing GER.

When it comes to children it is best to pay closer attention to children’ complaint or to observe them, as children often times do not know what is wrong with their body and does not have much vocabulary to describe the pain that they experience. Apart from this, you may also suggest the child to sit upright for two hours after eating especially if they eat something that commonly triggers their GER (E.g: oily, spicy foods, carbonated, caffeinated). You may also try to give your child several small meals throughout the day instead of three large meals. Make sure that your child is not overeating and also encourage your child to do regular exercise. For babies, you may help him/her by elevate the baby crib or bassinet or hold the baby upright for 30 minutes after feeding and help him/her to burp.

In conclusion, acid reflux condition that occurs to adult occurs to children too. It just that sometimes, children do not know how to describe it and do not understand what happen to themselves when such things happen, the key is pay attention to their complaint and help them with the tips above!

Asthma in Children

What is asthma in children ?

Asthma is a major Non-Communicable Disease (NCD), affecting children and adult. It is a condition when the air passage in the lung become narrow due to inflammation and tightening of the muscle around the small airway. This lead to asthma symptoms such as cough, wheeze, shortness of breast and chest tightness. 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 it can also be due to viral infection (cold), dust, smoke, fume, changes in the weather, grass and tree pollen, feather, 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 a multiple complex cause. 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 lung and can increase the risk of asthma. These include low-birth weight, premature born, 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 are 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 inhaler:

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

People with asthma may need to use 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 to reach the lung more effectively.

Other than this, it is also best to avoid triggers for asthma. Triggers vary between 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, Asthma is a lifelong disease, it is best to manage/ control it by avoiding trigger to asthma in children and also by adhering to the medication based on doctors’ 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

JUNK FOOD, Why should we avoid?

JUNK FOOD, Why should we avoid?

According to Oxford dictionary, junk food can be described as food which has low nutritional value, usually in the form of packaged snacks or no preparation1. For example: salty and oily snacks, burgers, sausage and also candy.

Example of junk food.

Regular consumption can have adverse effects on your health and can be explain in below:

Loss of Memory and Learning Problem

According to American Journal of Clinical Nutrition, people who ate junk food achieved poorly in cognitive test2. Besides, junk food can deteriorate your memory and weaker your brain function2. A sudden inflammation in the hippocampus in the brain which is responsible for memory and recognition can be caused by eating a lot of junk food and lead to amnesia (inability to learn and recall new information)3.

By eating junk food can lead to amnesia; inability to learn and recall new information.

Increase of Obesity

Junk food contains a lot of sugar, calories and also fats which can lead to weight gain and obesity1. In fact, many diseases and medical issues like cholesterol, diabetes, heart disease, and also blood pressure can be caused by obesity (can be shown in Picture 1.3 below) 2.

Example of junk food which contain can lead to obesity

Self-esteem and depression

Besides, child’s physical development can be affected by eating junk food including unhealthy weight gain, which can result in self-esteem problems. Low self-esteem will lead to depression 4. By consuming too much of sugar and fats, the body loses essential nutrients and amino acids sugar that cause certain chemical reactions in the brain loss its function. These symptoms will lead to inability of brain to handle with stress and cause you feeling depression3.

Depression is physical illness that can be caused by low self-esteem.

References

Icilombard (n.d). 5 Harmful Effects of Junk Food. https://www.icicilombard.com/insurance-information/health-insurance-info/article/5-harmful-effects-of-junk-food
Icilombard (n.d). Harmful Effects of Junk Food. https://www.icicilombard.com/insurance-information/health-insurance-info/article/5-harmful-effects-of-junk-food
Jamesclear (n.d). Science of Junk Food. https://jamesclear.com/junk-food-science
Healthy eating (n.d). Junk Food affect children. https://healthyeating.sfgate.com/junk-food-affects-children-5985.html

Salt Intake, How Much is Too Much?

Rapid urbanization has increased the production of more and more processed food which in turn transforming dietary patterns. Nutrition transition or change in dietary patterns is taking place in the nation where people around the world consume more energy dense but less nutrients food. For instance, food that are high in saturated fats, trans fat, refined carbohydrates, sugar and salts. On the contrary, people are consuming less vegetables and fruits that are key components of a healthy diet.

Study titled “Malaysian Community Salt Study 2017/18” showed that the average salt intake per day among Malaysian is 7.9g or 1.6 teaspoons. Four out of five Malaysians consumed excessive salt which is above the level recommended by the World Health Organization (< 5g per day or equivalent to one teaspoon) (7).

A study showed that Malays had 21% higher odds of having pre-hypertension and 64% higher odds of having Stage 2 hypertension compared to the Chinese. The traditional cuisine of Asian people is well known to contain high amounts of salt. It has been widely used in fish fermentation, pickling, and the production of local Asian sauces. This result may related to high sodium intake among the ethnicity as previous research has established that excessive sodium intake leads to uncontrolled blood pressure among adults (1).

Sodium: what is the main dietary sources? (5,6,8)

Salt is the primary source of sodium however high sodium consumption is generally associated with health problems such as high blood pressure, fatal coronary heart disease or higher risk of incident of stroke.

Salt in the diet can obtain either from processed foods that are normally high in salt such as instant noodles, snack foods, sausage or added to food during cooking such as stock cubes or at the table such as soy sauce, fish sauce and table salt. Fried rice, omelette, fish cake, nasi lemak, thick soy sauce, tomato sauce, chilli sauce, oyster sauce, roti canai, meat soups and fried mee are also major source of sodium.

Sodium: How much is too much? (4, 8)

In general, World Health Organization (WHO) recommends consume less than 5g (just under a teaspoon) of salt per day or equivalent to less than 2000mg of sodium per day. However, this recommendation for children does not address the period of exclusive breastfeeding or the period of complementary breastfeeding.

Read the Nutrition Facts Label! (5,6,8)

Nutrition facts label found on packaged or processed foods list the amount of sodium in each serving and be sure how many serving are in a package. Normally, sodium is found in most foods as sodium chloride (NaCl) generally known as salt. In addition to NaCl, sodium may also present in other forms, such as monosodium glutamate, baking soda, baking powder, disodium phosphate, sodium nitrate, sodium citrate, sodium benzoate and sodium alginate. However, sodium chloride (salt) is still the major source of sodium.

Tips for Cutting Back on Sodium (4,5,6,8)

Eat more fresh food. Increase the intake of fresh fruits and vegetables meanwhile cut down on consumption of salty foods such as salted fish, salted eggs, salted vegetables and high sodium snacks (potato crips, fish crips) and highly processed foods (sausages, nuggets, meatball and burger)

Read the ingredients list on the food label and take note on all sources of sodium. Note the sodium content of a food in the Nutrition Information Panel, compare with other products and choose the ones with the lower sodium content

Enhance the flavour of food using natural herbs and condiments such as garlic, onion, spices, lemon grass and lemon juice. Whilst, reduce the addition of flavor enhancers such as monosodium glutamate (MSG), sauces (oyster sauce, chili sauce, light soy sauce) and flavoring cubes.

Limit your fast food consumption or eating out. Eat home cooked meals more frequent as this offers more control over the use of salt and sauces. Request for low salt or sauces dishes or no MSG added meals if eating out.

Avoid adding salt and sauces at the table; Eat well and shake off the salt.
For children, do not add salts or condiments then replace with natural flavor enhancers when preparing their foods. Provide healthy and low salt snacks for school children.

Misconceptions about Salt Reduction

You need more salt in your diet when you sweat on humid and hot day. Extra salt is not needed even on a hot and humid day but it is important to drink a lot of water.
“Sea salt is better”. No matter what is the source of salt, it is the sodium content that causes bad health outcomes.

“Foods high in salt taste salty”. Other ingredients in the food may mask the salty taste. It is important to read the food label to find out the sodium levels.
“Only old people need to aware of salt intake”. No, eating too much sodium can increase the risk of hypertension at any age.

Go Low and Take it Slow! (2)

Reduce your salt intake gradually and your taste buds will adjust as our taste for salt is acquired. Consider using low salt or salt free flavour enhancers during cooking and reduce addition of salt or soy sauce at the table.

After a few weeks of cutting back on salt, you probably won’t miss it, and some foods may even taste too salty.

References

Balkish, M., N., Muhammad, F., M., Y., Sarimah, A., Kamarul Imran, M., Najib Majdi, Y., Maria, S., M., Norhafizah, S. and Tahir, A. 2019. Factors associated with the severity of hypertenstion among Malaysian adults. PLoS ONE 14(1): e0207472. https://doi.org/10.1371/journal. pone.0207472
Mayo Clinic. 2019. Healty Lifestyle: Nutrition and healthy eating [online]. Available from: https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/sodium/art-20045479 [Accessed on 6 April 2020].
Ministry of Healthy Malaysia. 2018. Guidelines for Healthcare Professionals: Health Education and Communication Tools to Reduce Salt Intake in Malaysia [online]. Available from http://www.moh.gov.my/moh/resources/Penerbitan/Rujukan/NCD/Garam/Guideline_for_healthcare_professionals.pdf [Accessed on 6 April 2020].
Ministry of Health Malaysia. 2018. Manual Penggunaan Bahan Pendidikan Kesihatan: Penjagaan Pemakanan Dalam Pengawalan Pengambilan Garam [online]. Available from http://www.moh.gov.my/moh/resources/Penerbitan/Rujukan/NCD/Garam/Buku_manual.pdf [Accessed on 6 April 2020].
National Coordinating Committee on Food and Nutrition. 2013. Malaysian Dietary Guidelines for Children and Adolescents [online]. Available from http://nutrition.moh.gov.my/wp-content/uploads/penerbitan/buku/MDG_Children_adolescent_2014.pdf [Accessed on 6 April 2020].
National Coordinating Committee on Food and Nutrition. 2017. Recommended Nutrient Intakes for Malaysia [online]. Available from http://nutrition.moh.gov.my/wp-content/uploads/2017/05/FA-Buku-RNI.pdf [Accessed on 6 April 2020].
New Straits Times. 2019. 4 out of 5 Malaysians eat too much salt [online]. Available from https://www.nst.com.my/news/nation/2019/04/479149/4-out-5-malaysians-eat-too-much-salt [Accessed on 6 April 2020].
World Health Organization. 2016. Salt reduction [online]. Available from https://www.who.int/news-room/fact-sheets/detail/salt-reduction [Accessed on 6 April 2020].

From Heart To Heart: How To Take Care of Your Heart

From Heart To Heart: How To Take Care of Your Heart

Heart is the organ in the body that is responsible for the circulation of blood and transportation of nutrients to all parts of the body 1. Another function of heart including protect the body from infection1, help to maintain the body temperature and also maintain fluid balance within the body2. Thus, heart is consider as one of the most important organs of the body because even small dysfunctions may cause drastic changes or effects in the human body system.2

Image shown, location of the main important organ that function to pump blood through the circulatory system all throughout the body.

Ways you can do to keep your heart health:

Stay active and keep your weight healthy

If you’re overweight, you tend to have a risk of high cholesterol and blood pressure than usual 3. As the result, it can affect your heart condition. According to World Health Organization (WHO), adults age between 18–64 years old should do at least 150 minutes of moderate-intensity physical activity throughout the week or do at least 75 minutes of vigorous-intensity physical activity throughout the week. Moreover, aerobic activity should be done at least 10 minutes of duration. The Picture below show the list of exercise of moderate and vigorous- aerobic physical activity.

Image show lists of moderate-intensity activity and vigorous-intensity activity

Eat less salt and reduce oily food

A high consumption of salt can lead to high blood pressure, which increase the chance of developing heart disease. The maximum daily intake of salt for adult is not more than 6g and aim for food that contain 1.5g of salt or 0.6g sodium per 100g whenever possible 4. Next, most oils are made up of a combination of monounsaturated, polyunsaturated, and saturated fats. Choosing ones that are low in saturated fatty acids (SFA) and high in unsaturated fats can help to lower cholesterol levels5. Example of heart-healthy oil such as grapeseed oil, avocado oil and olive oil5.

Consume low intake of salt to maintain normal blood pressure.

Eat more fish

Oily fish contain high level of Omega-3- fatty acids which can reduce your cholesterol level as well as reduced your blood pressure and risk of developing blood clot 4. Example of fish contain high level omega 3- fatty acids can be shown as below:

Image shows fish that is rich of Omega 3

Manage your cholesterol level

High level of cholesterol can also cause coronary heart disease. If the cholesterol is too high it can build up in your wall of your arteries. Continuous consumption of food which high in cholesterol will lead to plague (hardening of cholesterol in your arteries) which called atherosclerosis. Later, the arteries will become narrowed; and the blood flow become slow. In the end, reduced blood flow can result in chest pain or heart attack if blood vessel blocked completely7. So, you need to maintain your cholesterol level which is for normal total cholesterol level should below than 5.2 md/dl.

References

News Medical Net (n.d). Structure and Function of the Heart. https://www.news-medical.net/health/Structure-and-Function-of-the-Heart.aspx
Patient Direct. Anatomy and Physiological Major Function of the Cardiovascular System. https://www.ptdirect.com/training-design/anatomy-and-physiology/major-functions-of-the-cardiovascular-system-2013-a-closer-look
News Medical Net. Structure and Function of Heart. https://www.news-medical.net/health/Structure-and-Function-of-the-Heart.aspx
Lloyd Pharmacy. 10 Healthy Ways to Take Care of Heart. http://blog.lloydspharmacy.com/health/10-ways-take-care-heart-health/
Garavaglia J, Markoski MM, Oliveira A, Marcadenti A. Grape seed oil compounds: biological and chemical actions for health. Nutr Metab Insights. 2016;9:59-64. doi:10.4137/NMI.S32910
World Health Organization 2010; Global recommendations on physical activity for health.
WebMD (n.d). Cholesterol Management Guide. https://www.webmd.com/cholesterol-management/guide/diseases-linked-high- cholesterol

Arghhhhh….Stress!!! How To Handle?

Arghhhhh….Stress!!! How To Handle?

Stress can be defined as the body’s reaction to any change that requires an adjustment or response. The body reacts to these changes with physical, mental, and emotional responses. Stress is a normal part of life. You can experience stress from your environment, your body, and your thoughts. Even positive life changes such as a promotion, a mortgage, or the birth of a child produce stress.(1)

The human body is designed to experience stress and react to it. Stress can be positive, keeping us alert, motivated, and ready to avoid danger. Stress becomes negative when a person faces continuous challenges without relief or relaxation between stressors. As a result, the person becomes overworked, and stress-related tension builds. The body’s autonomic nervous system has a built-in stress response that causes physiological changes to allow the body to combat stressful situations. This stress response, also known as the “fight or flight response”, is activated in case of an emergency. However, this response can become chronically activated during prolonged periods of stress. Prolonged activation of the stress response causes wear and tear on the body – both physical and emotional.(2)

Stress that continues without relief can lead to a condition called distress – a negative stress reaction. Distress can disturb the body’s internal balance or equilibrium, leading to physical symptoms such as headaches, an upset stomach, elevated blood pressure, chest pain, sexual dysfunction, and problems sleeping. Emotional problems can also result from distress. These problems include depression, panic attacks, or other forms of anxiety and worry. Research suggests that stress also can bring on or worsen certain symptoms or diseases. Stress is linked to 6 of the leading causes of death: heart disease, cancer, lung ailments, accidents, cirrhosis of the liver, and suicide.(3)

Stress also becomes harmful when people engage in the compulsive use of substances or behaviors to try to relieve their stress. These substances or behaviors include food, alcohol, tobacco, drugs, gambling, sex, shopping, and the Internet. Rather than relieving the stress and returning the body to a relaxed state, these substances and compulsive behaviors tend to keep the body in a stressed state and cause more problems. The distressed person becomes trapped in a vicious circle.

It may seem that there’s nothing you can do about your stress level. The bills aren’t going to stop coming, there will be never be more hours in the day for all you errands, and your career or family responsibility will always be demanding. But you have a lot more control that you might think. In fact, managing stress is all about taking charge of your thoughts, your emotion, your schedule, your environment, and the way you deal with problems. The ultimate goal is a balanced life, with time for work, relationship, relaxation, and fun plus the resilience to hold up under pressure and meet challenges head on. (4)

Stress management starts with identifying the sources of stress in your life. This isn’t as easy as it sounds. Your true sources of stress aren’t always obvious, and it’s all too easy to overlook your own stress-inducing thoughts, feelings and behaviours. Sure, you may know that you’re constantly worried about work deadlines. But maybe it’s your procrastination, rather that the actual job demands, that leads to deadline stress.

To identify your true sources of stress, look closely at your habits, attitude, and excuses:

Do you explain away stress as temporary (“I just have a million things going on right now”) even though you can’t remember the last time you took a breather?
Do you define stress as an integral part of your work or home life (“Things are always crazy around here”) or as a part of your personality (“I have a lot of nervous energy, that’s all”)
Do you blame your stress on other people or outside events, or view it as entirely normal and unexceptional?

Until you accept responsibility for the role you play in creating or maintaining it, your stress level will remain outside your control.

Stress management strategy #1: Avoid unnecessary stress

Not all stress can be avoided, and it’s not healthy to avoid a situation that needs to be addressed. You may be surprised, however, by the number of stressors in your life that you can eliminate.

Learn how to say “no” – Know your limits and stick to them.
Avoid people who stress you out.
Take control of your environment – If the evening news makes you anxious, turn the TV off. If traffic’s got you tense, take a longer but less-traveled route.
Avoid hot-button topics – If you get upset over religion or politics, cross them off your conversation list.
Pare down your to-do list – Analyze your schedule, responsibilities, and daily tasks

Stress management strategy #2: Alter the situation

If you can’t avoid a stressful situation, try to alter it. Figure out what you can do to change things so the problem doesn’t present itself in the future. Often, this involves changing the way you communicate and operate in your daily life.

Express your feelings instead of bottling them up. If something or someone is bothering you, communicate your concerns in an open and respectful way.
Be willing to compromise. When you ask someone to change their behavior, be willing to do the same.
Be more assertive. Don’t take a backseat in your own life. Deal with problems head on, doing your best to anticipate and prevent them
Manage your time better. Poor time management can cause a lot of stress

Stress management strategy #3: Adapt to the stressor

If you can’t change the stressor, change yourself. You can adapt to stressful situations and regain your sense of control by changing your expectations and attitude.

Reframe problems. Try to view stressful situations from a more positive perspective
Look at the big picture. Take perspective of the stressful situation.
Adjust your standards. Perfectionism is a major source of avoidable stress.
Focus on the positive. When stress is getting you down, take a moment to reflect on all the things you appreciate in your life, including your own positive qualities and gifts.

Stress management strategy #4: Accept the things you can’t change

Some sources of stress are unavoidable. You can’t prevent or change stressors such as the death of a loved one, a serious illness, or a national recession. In such cases, the best way to cope with stress is to accept things as they are. Acceptance may be difficult, but in the long run, it’s easier than railing against a situation you can’t change.

Don’t try to control the uncontrollable. Many things in life are beyond our control— particularly the behavior of other people.
Look for the upside. As the saying goes, “What doesn’t kill us makes us stronger.” When facing major challenges, try to look at them as opportunities for personal growth.
Share your feelings. Talk to a trusted friend or make an appointment with a therapist.
Learn to forgive. Accept the fact that we live in an imperfect world and that people make mistakes

Stress management strategy #5: Make time for fun and relaxation

Beyond a take-charge approach and a positive attitude, you can reduce stress in your life by nurturing yourself. If you regularly make time for fun and relaxation, you’ll be in a better place to handle life’s stressors when they inevitably come.

Healthy ways to relax and recharge

Go for a walk.
Spend time in nature.
Call a good friend.
Sweat out tension with a good workout.
Write in your journal.
Take a long bath.
Light scented candles
Savour a warm cup of coffee or tea.
Play with a pet.
Work in your garden.
Get a massage.
Curl up with a good book.
Listen to music.
Watch a comedy

Don’t get so caught up in the hustle and bustle of life that you forget to take care of your own needs. Nurturing yourself is a necessity, not a luxury.

Set aside relaxation time. Include rest and relaxation in your daily schedule.
Connect with others. Spend time with positive people who enhance your life.
Do something you enjoy every day. Make time for leisure activities that bring you joy, whether it be stargazing, playing the piano, or working on your bike.
Keep your sense of humor. This includes the ability to laugh at yourself

Stress management strategy #6: Adopt a healthy lifestyle

You can increase your resistance to stress by strengthening your physical health.

Exercise regularly. Physical activity plays a key role in reducing and preventing the effects of stress
Eat a healthy diet. Well-nourished bodies are better prepared to cope with stress, so be mindful of what you eat.
Reduce caffeine and sugar. The temporary “highs” caffeine and sugar provide often end in with a crash in mood and energy.
Avoid alcohol, cigarettes, and drugs. Self-medicating with alcohol or drugs may provide an easy escape from stress, but the relief is only temporary.
Get enough sleep. Adequate sleep fuels your mind, as well as your body.

Reference

Robinson, L., Smith, M. and Segal, R., 2011. Stress Management: How To Reduce, Prevent, And Cope With Stress | Brainline. [online] BrainLine. Available at: <https://www.brainline.org/article/stress-management-how-reduce-prevent-and-cope-stress> [Accessed 15 April 2020].
National Institute of Mental Health. Fact sheet on stress Accessed 12/9/2014.
American Psychological Association. Stress: the different kinds of stress Accessed 12/9/2014.
Office on Women’s Health. Stress and your health fact sheet Accessed 12/9/2014

COVID19 – Masa Untuk Berhenti Merokok!

COVID19 – Masa Untuk Berhenti Merokok!

Pertubuhan Kesihatan Dunia (WHO) telah mewartakan bahawa merokok merupakan risiko yang spesifik bagi mendapatkan COVID19 (1,2). Hal ini adalah kerana, merokok merupakan penyebab kepada komplikasi sistem pernafasan dan organ badan yang lain. Justeru itu, jika virus korona ini menyerang tubuh badan individu yang merokok, peratus untuk individu tersebut pulih lebih rendah berbanding dengan individu yang tidak merokok manakala peratus untuk individu tersebut untuk mengalami kegagalan paru – paru yang serius pula adalah tinggi.

Umum mengetahui, COVID19 adalah virus yang menyerang sistem pernafasan, jadi, individu yang merokok atau yang mempunyai masalah pernafasan dan/atau sakit – sakit kronik yang lain seperti masalah jantung, buah pinggang, kencing manis dan lain -lain jika terdedah kepada virus ini, mempunyai sebanyak 80.7% lebih risiko untuk terdedah kepada kematian berbanding individu yang tidak menghidapi penyakit kronik (3).

Statistik juga menunjukkan bahawa, warga emas yang berusia 60 tahun ke atas mempunyai 62.6% risiko terdedah kepada kematian jika terdedah kepada virus ini berbanding individu yang di bawah usia 60 tahun (3). Lebih menakutkan lagi, jika individu yang berusia 60 tahun ke atas, dan mempunyai sejarah penyakit kronik terdedah kepada virus ini, risiko menghadapi kematian adalah sangat tinggi berbanding dengan individu yang yang berusia kurang dari 60 tahun dan tidak mempunyai sejarah penyakit kronik.

Tabiat merokok itu sendiri yang menyebabkan individu berisiko terdedah kepada pelbagai jenis komplikasi kesihatan, akan tetapi sebelum ini mungkin perokok menghadapi kesukaran untuk berhenti merokok disebabkan faktor rakan sekeliling, tekanan kerja dan sebagainya. Akan tetapi oleh keranan dunia diancam dengan wabak COVID19, individu yang merokok mempunyai lebih sebab untuk berhenti merokok kerana anda mempunya risiko yang lebih tinggi terdedah kematian jika terdedah kepada virus ini.

Antara cara untuk berhenti merokok, yang telah dikumpulkan oleh Pengkalan Data Cochchrane Edisi Istimewa, mengenai cara – cara berhenti merokok adalah dengan menggunakan terapi kombinasi, iaitu penggunaan ubat dan juga sokongan moral (4).

Penggunaan Ubat – Ubatan seperti Nicotine Replacement Therapy (NRT) telah digunakan sebagai salah satu cara untuk berhenti merokok sekian lama. Terapi ini adalah bagi tujuan untuk menggantikan kebergantungan perokok kepada nikotin dan seterusnya menggurangkan motivasi perokok untuk terus merokok. Ia juga membantu mengawal kesan sampingan akibat berhenti rokok/ kurang merokok (4).

Nicotine Replacement Therapy (NRT) ini memberikan nikotin dalam dos yang rendah kepada perokok tanpa apa apa bahan merbahaya yang lain seperti yang terdapat di dalam rokok. Terdapat pelbagai jenis Nicotine Replacement Therapy (NRT) dipasaran, iaitu sama ada dengan menggunakan gula getah nikotin (nicotine gum), ‘nicotine inhaler’, ‘nicotine lozenge’, ‘nicotine patch’ atau ‘nicotine nasal spray’. Kesemua jenis produk ini mempunyai dos, cara, dan kekuatan yang berbeza (5).

Produk bagi terapi nikotin telah direka dengan pelbagai jenis mekanisma untuk penyerapan dan perembesan nikotin di dalam badan. Sebagai contoh bagi gula getah nikotin, inhaler nikotin, lozenge nikotin dan nasal spray nikotin, ia memberi kesan kepada otak dengan lebih cepat berbanding nicotine patch akan tetapi mempunyai proses perembesan yang lebih lambat berbanding merokok (5). Nicotine patch pula merembeskan nikotin dos secara perlahan – lahan dan secara pasif, oleh kerana itu terapi nicotin patch biasanya digunakan bersama produk yang lain.

Kepelbagaian produk bagi membantu perokok berhenti merokok memberikan perokok beberapa pilihan untuk berhenti merokok dengan kaedah yang paling sesuai, berdasarkan kekerapan perokok merokok dan kebergantungan perokok kepada rokok tersebut (4,5). Kesemua produk ini berkesan jika digunakan mengikut kesesuaian terhadap tahap aktiviti merokok seseorang individu. (5).

Selain daripada penggunaan ubat – ubatan, terdapat beberapa langkah yang biasanya disyorkan oleh Kementerian Kesihatan Malaysia (KKM), iaitu yang pertama ialah dengan membaca atau mendapatkan informasi mengenai bahaya rokok dari sumber yang sahih, berkenaan bahaya merokok dan kelebihan berhenti merokok.

Terdapat banyak kelebihan berhenti merokok kerana merokok memberi banyak keburukan kepada diri sendiri dan orang sekeliling terutama ahli keluarga, sebagai contoh kanak – kanak yang selalu terdedah kepada asap rokok atau asap rokok basi akan lebih sering sakit seperti batuk – batuk, selsema serta jangkitan telinga, hidung dan tekak. Merokok juga boleh membuatkan paru – paru lemah dan penyakit seperti asma (6).

Selain daripada aspek kesihatan bagi orang yang tersayang, merokok juga boleh menyebabkan anda mendapat pelbagai jenis penyakit seperti, kanser paru – paru, penyakit paru – paru yang kronik, strok dan ulser di bahagian bawah lapisan kulit perut. Individu yang merokok juga mengikut statistik mati lebih awal, kerana statistik menunjukan satu dari dua orang perokok mati disebabkan penyakit berkaitan merokok (6).

Tabiat berhenti merokok juga dapat menjimatkan wang, labur wang anda berbanding membeli rokok sebagai contoh

Wang untuk membeli rokok = RM5.00/sehari

Sebulan = RM 150.00

Setahun = RM 1800.00

Jika anda melabur untuk 10 tahun, anda sudah mempunyai RM18,000.00 dalam akaun simpanan anda) (6).

Selain, Ia juga dapat melindungi alam sekitar – Puntung rokok dibuang oleh perokok boleh menyebabkan kebakaran (6).

Terdapat pelbagai kaedah untuk berhenti merokok. Faktor yang paling penting adalah keinginan anda untuk menjadikannya satu kenyataan. Mula dengan menetapkan tarikh untuk berhenti merokok dan pastikan tarikh tersebut boleh dicapai. Dalam pada masa yang sama, anda mesti yakin dengan keupayaan diri untuk berhenti merokok. Katakan pada diri anda “saya bukan perokok” Ulang beberapa kali sehingga menjadi semangat untuk berhenti merokok. Sentiasa berfikiran positif dan dapatkan sokongan daripada orang sekeliling.

Teknik berhenti merokok yang paling selalu digunakan dan disyorkan oleh Kementerian Kesihatan Malaysia (KKM) ialah dengan mengamalkan Teknik 12M (6).

1. Melengah – lengahkan

Sebagai contoh jika anda terasa seperti mahu merokok, lengah – lengahkan tabiat tersebut seperti tunggu 5 minit atau katakan kepada diri sendiri sebentar lagi “saya akan merokok”.

2. Menarik Nafas Panjang

Tarik nafas 3 kali secara perlahan-lahan. Ulangi perkara yang sama sehingga hilang rasa untuk merokok.

3. Minum air

Anda juga boleh mencuba untuk minum air masak bagi mengalihkan perhatian anda dari tertumpu kepada ketagihan rokok.

4. Menyibukan diri

Buat sesuatu bagi mengalih fikiran untuk melupakan rokok. Buat perkara yang dapat mengalihkan tumpuan anda seperti bersenam atau bermain permainan video.

5. Menjauhkan diri daripada individu yang merokok

Oleh kerana musim PKP ini adalah masa yang terbaik untuk berhenti merokok. Anda boleh menjauhkan diri anda dari rakan – rakan dan ahli keluarga yang merokok, gunakan masa yang ada untuk bersama keluarga tersayang.

6. Mengelakkan diri daripada suasana atau situasi yang mendorong kepada merokok

Seperti keadaan berseorangan tanpa berbuat apa – apa (keadaan bosan) atau keadaan tertekan.

7. Mengunyah sesuatu seperti gula getah atau buah-buahan.

Mengunyah dapat membuatkan rongga mulut sibuk dan mengalihkan perhatian dari ketagihan rokok. Elakkan makanan yang manis kerana ia memberi risiko kepada penyakit – penyakit kronik yang lain pula.

8. Membasuh tangan selalu

Membasuh tangan dengan kerap juga dapat menghilangkan ketagihan kerana kita telah mengalihkan perhatian kita daripada keinginan untuk merokok.

9. Mandi dengan kerap

Mandi dengan kerap menyebabkan badan menjadi segar dan dapat melupakan ketagihan yang di alami, seketika.

10. Meregangkan otot

Senaman yang atau regangan otot apabila ketagihan untuk merokok datang dapat menghindarkan diri dari merokok.

11. Meditasi

Meditasi menyebabkan kita ingat kembali sebab – sebab untuk kita berhenti merokok dan boleh membangkitkan kembali semangat kita untuk berhenti merokok.

12. Memohon doa

Memohon doa agar rasa ketagihan dihilangkan dan dipermudahkan urusan untuk berhenti merokok seperti dihindarkan dari perkara – perkara yang boleh menyebabkan keinginan untuk merokok untuk kembali.

Selain daripada Langkah – Langkah yang telah disyorkan anda juga boleh mendapatkan maklumat yang lebih lanjut di laman sesawang KKM. Terdapat banyak bahan – bahan rujukan cara untuk berhenti merokok yang boleh di muat turun di laman sesawang yang sahih seperti di Portal MyHealth Kementerian Kesihatan Malaysia (KKM)(5). Selain dari bahan – bahan sokongan yang boleh di muat turun, terdapat juga nombor QuitLine yang boleh dihubungi di nombor 03-88834400 bagi keterangan lanjut mengenai cara berhenti merokok dari kaunselor berhenti merokok atau layari laman web jomquit.moh.gov.my (4,5).

Rujukan

The Star. Stub It Out Now, Smoking and Added Health Risk for COVID19. https://www.thestar.com.my/news/nation/2020/04/13/effective-ways-exist-to-quit-smoking-while-under-mco (Diakses 17 April 2020).
The Star. Smokers face high infection rate. https://www.thestar.com.my/news/nation/2020/04/13/smokers-face-higher-infection-risk (Diakses 17 April 2020).
Ketua Pengarah Kementerian Kesihatan Malaysia (KKM). From the desk of the Director General of Health Malaysia. https://kpkesihatan.com/2020/04/16/kenyataan-akhbar-16-april-2020-situasi-semasa-jangkitan-penyakit-coronavirus-2019-covid-19-di-malaysia/ (Diakses 17 April 2020)
Cochrane. COVID-19 Resources. https://www.cochrane.org/news/special-collection-effective-options-quitting-smoking-during-covid-19 (Diakses 17 April 2020)
Portal Rasmi My Health Kementerian Kesihatan Malaysia. http://www.myhealth.gov.my/en/nicotine-replacement-therapy-nrt/ (Diakses 17 April 2020)
Info Sihat. Bahagian Pendidikan Kesihatan. Kementerian Kesihatan Malaysia (KKM). https://www.infosihat.gov.my/index.php/isu-semasa/42-tips-berhenti-merokok (Diakses 17 April 2020)

The Cause of Death in Malaysia

The Cause of Death in Malaysia

Death is something that is so mysterious and remain uncovered until today. World Health Organization (WHO) stated in 2016, the average lifespan of a human is 72 years (1). The life expectancy for Malaysia in 2019 was 76.07 years, while the current life expectancy for Malaysia in 2020 is 76.22 years, a 0.19% increase from 2019 (2). Hence, what are the factors that influence the number of life expectancy in Malaysia? We will discuss about The Causes of Death in Malaysia 2019.

Based on the statistic provided by Department of Statistic Malaysia on 30th October 2019, Ischaemic heart disease is the main cause of death for both male and female (15.6%) (3). Ischaemic heart disease can be defined as heart problem caused by narrowed heart arteries. When arteries are narrowed, less blood oxygen reaches the heart muscle. This is also commonly known as coronary artery disease and coronary heart disease. This can ultimately lead to heart attack (4).

The statistic is then followed by Pneumonia (15.6%) (3). Pneumonia is an infection that inflames tha air sacs in one or both lungs. The air sacs may fill with fluid or pus (purulent material), causing cough with phlegm or pus, fever, chills, and difficulty breathing. A variety of organisms including bacteria, viruses and fungi can cause pneumonia. Pneumonia can range in seriousness from mild to life-threatening. It is most serious for infants and young children, people older than age 65 and people with health problems or weakened immune systems (5).

The third cause of death in Malaysia is cerebrovascular diseases (3). The word cerebrovascular is made up of two part – “cerebro” which refers to large part of the brain while “vascular” means arteries and veins. Together, the word cerebrovascular refers to blood flow in the brain. Cerebrovascular disease includes all disorders in which an area of the brain is temporarily or permanently affected by ischemia or bleeding and one or more of the cerebral blood vessels are involved in the pathological process. Cerebrovascular disease includes stroke, carotid stenosis, vertebral stenosis and intracranial stenosis, aneurysms, and vascular malformations (6).

Surprisingly, transport accident took only 3.7% of the total (3). However, there has been no change in the Malaysian fatality rate for transport accident since 2007. The Global Status Report on Road Safety published by the WHO and the World Bank in December 2018 reported that Malaysia had 7152 death in 2016 which 87% were males and 13% females. More than half of all road traffic deaths are motorcyclists. A study of motorcycle fatalities reported that majority were rider (89%), aged 16 to 20 years (22.5%) (7).

The last common cause of death in Malaysia is Chronic Lower Respiratory Disease (3). Chronic Lower Respiratory Disease (CLRD). CLRD comprises three major disease which are chronic bronchitis, emphysema, and asthma, that are all characterized by shortness of breath caused by airway obstruction. The obstruction is irreversible in chronic bronchitis and emphysema, reversible in asthma. Chronic bronchitis is characterized by a productive cough occurring most days of the month for a least three months of the year for two consecutive years. Emphysema is characterized by abnormal permanent enlargement of the air spaces at the ends of the bronchioles, accompanied by the destruction of their walls. Most emphysema is caused by smoking. However, there is almost half of the patient of emphysema have an inherited condition known as alpha-1 antitrypsin (ATT) deficiency. ATT is a protein produced by the liver which can be deactivated by cigarette smoke. ATT normally works to inhibit the enzyme elastase which acts to destroy a protein called elastin. Elastin forms the underlying structure of the lungs and gives the air sacs their vital ability to stretch and recoil after filling with air. As elastin is destroyed, alveoli wall can break down, forming large, permanent distended air sacs (8).

From the statistics mentioned above, we can conclude that among the common causes of death, diseases took a major part of it. Hence, Malaysian should take a wise step in order to make a breakthrough on our average life span. Health problem is something we can take control over it by changing our lifestyle. Moreover, what we eat do matters too. Have you heard about ‘What you eat is what you become’? Take care of your health starting today by changing your eating habit.

References

World Health Organization. 2020. Life Expectancy. [online] Available at: <https://www.who.int/gho/mortality_burden_disease/life_tables/situation_trends/en/> [Accessed 17 April 2020].
net. 2020. Malaysia Life Expectancy 1950-2020. [online] Available at: <https://www.macrotrends.net/countries/MYS/malaysia/life-expectancy> [Accessed 17 April 2020].
DEPARTMENT OF STATISTICS MALAYSIA, 2019. STATISTICS ON CAUSES OF DEATH, MALAYSIA, 2019. [online] Available at: <https://dosm.gov.my/v1/index.php?r=column/pdfPrev&id=RUxlSDNkcnRVazJnakNCNVN2VGgrdz09> [Accessed 17 April 2020].
Silent Ischemia And Ischemic Heart Disease. [online] Available at: <https://www.heart.org/en/health-topics/heart-attack/about-heart-attacks/silent-ischemia-and-ischemic-heart-disease> [Accessed 17 April 2020].
Mayo Clinic. 2020. Pneumonia – Symptoms And Causes. [online] Available at: <https://www.mayoclinic.org/diseases-conditions/pneumonia/symptoms-causes/syc-20354204> [Accessed 17 April 2020].
org. 2020. Cerebrovascular Disease – Classifications, Symptoms, Diagnosis And Treatments. [online] Available at: <https://www.aans.org/en/Patients/Neurosurgical-Conditions-and-Treatments/Cerebrovascular-Disease> [Accessed 17 April 2020].
LUM, M., 2020. We Have The Third Highest Death Rate From Road Accidents. [online] The Star Online. Available at: <https://www.thestar.com.my/lifestyle/health/2019/05/14/we-have-the-third-highest-death-rate-from-road-accidents> [Accessed 17 April 2020].
org. 2006. Chronic Lower Respiratory Disease – A National Burden. [online] Available at: <http://www.wvdhhr.org/bph/hsc/pubs/other/clrd/national.htm> [Accessed 17 April 2020].

Get your Facts on Fiber!

Get your Facts on Fiber!

“Eat more vegetables and fruits to get your fiber!” You may have heard these words. But what is fiber, really? How it works to improve our health? Let us take a closer look on it!

Fiber is a type of carbohydrate that our body cannot digest undigested. Though most carbohydrates are broken down into sugar molecules but fiber cannot be broken down into sugar and thus it will pass through our body. These carbohydrates often considered beneficial in which mostly come from fruits, vegetables and legumes (1, 3, 6).

Fiber comes in two varieties, both beneficial to health (3):

Soluble fiber

Dissolves in water; absorb water to form a gel like substance that slow the digestion and cause you to feel full. They have been shown to decrease cholesterol and lower blood glucose. Common source of soluble fiber includes beans, oat bran, fruits and vegetables. It is also found in pysllium, a common fiber supplement.

Insoluble fiber

Does not dissolve in water; Increase fecal bulk and appear to help food pass more quickly through the digestive tract so it can be of benefit to those who struggle with constipation and irregular stools.

Facts About Fiber (3,4)

#1 Fiber aids in achieving healthy weight.

#2 Fiber fight diseases. It appears to reduce risk of developing various health conditions including heart disease, diabetes, constipation and breast cancer.

#3 Fiber helps to lower cholesterol.

#4 Fiber helps to regulate blood glucose.

#5 Recommended dietary fiber intake per day for all age group is 20-30g/day. However, if a person is not currently eating enough of fiber, he or she should increase his or her fiber intake slowly to avoid gas and bloating.

#6 More fiber needs more water. When eating a high fiber diet, be sure to drink at least eight or more glasses of water every day.

#7 Fiber aids in improving digestion by increasing stool bulk and regularity. A high-fiber diet may help reduce the risk of hemorrhoids and diverticulitis.

#8 Too much fiber is a bad thing. You may experience abdominal cramping, bloating, gas, constipation and even diarrhea.

#9 Fruit and vegetable peels are rich in several nutrients including fiber. Eating unpeeled fruits and vegetables keep you feel full longer due to its high fiber content. However, certain fruit and vegetable peels may be hard to consume or simply inedible. These peels are best removed and not eaten.

#10 Fruits and vegetable juice has less fiber than whole fruits and vegetable. This is because the skin is removed and thus it is more healthful to eat whole fruit and vegetable.

#11 Fiber cannot be cooked out.

Tips to Increase fiber intake (5,7)

Consume products that have whole grain listed as the first ingredients, high fiber content and low fat and sugar content.

Replace white rice, bread and pasta with brown rice and whole grain products.

Include legumes in your diet (beans, dried peas and lentils)

Eat unpeeled whole fruit and vegetables not juice.

Snack on fruits and vegetables

Take a fiber supplement (e.g psyllium)

In conclusion,

Fiber is an important dietary substance to your diet. This is because high fiber foods are also good sources of vitamins, mineral and antioxidants which offer many health benefits. Therefore, as one of the key ingredients to healthy eating, fiber is something you cannot skip.

References

Cleveland Clinic. 2019. Improving Your Health With Fiber. Available from https://my.clevelandclinic.org/health/articles/14400-improving-your-health-with-fiber [Accessed on 23 April 2020].
Danielle, D. 2018. How much fiber is too much. Medical New Today. Available from https://www.medicalnewstoday.com/articles/321286#treatment [Accessed on 23 April 2020].
Harvard University School of Public Health. (n.d.). Fiber. Available from https://www.hsph.harvard.edu/nutritionsource/carbohydrates/fiber/ [Accessed on 23 April 2020].
Karin, L. 2016. 45 Interesting Facts about FIber. Fact Retriever. Available from https://www.factretriever.com/fiber-facts [Accessed on 23 April 2020].
Kerri, A., J. 2016. 16 Easy Ways to Eat More Fiber. Healthline. Available from https://www.healthline.com/nutrition/16-ways-to-eat-more-fiber [Accessed on 23 April 2020].
Mayo Clinic. 2018. Dietary fiber: Essential for a healthy diet. Available from https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983 [Accessed on 23 April 2020].
My Health Ministry of Health. 2012. SERAT DAN KAWALAN DIABETES. Available from http://www.myhealth.gov.my/serat-dan-kawalan-diabetes/ [Accessed on 23 April 2020].

What happen to your stomach when you fast?

What happen to your stomach when you fast?

Fasting is a longstanding part of many religious traditions, including the Jewish and Muslim observances of Yom Kippur and Ramadan. As you read this, billions of Muslims around the world are engaging in this declaration of faith that involves abstaining from food and drink from dawn until dusk. While fasting for Ramadan is down to spiritual beliefs, many of us choose to fast with the belief that it benefits our health. But what happen to our body when we fast?

A person’s primary source of energy is sugar called glucose, which usually comes from carbohydrates, including grains, dairy products, fruits, certain vegetables, beans and even sweets.

The liver and muscles store the glucose and release it into the bloodstream whenever the body needs it. However, during fasting, this process changes. After about 8 hours of fasting, the liver will use the last of its glucose reserves. At this point, the body enters a state called glucogenesis, marking the body’s transition into fasting mode.

Studies have shown that glucogenesis increase the number of calories the body burns. With no carbohydrates coming in, the calories in the body burns. With no carbohydrate coming in, the body creates its own glucose using mainly fat.

Eventually, the body runs out of these energy sources as well. Fasting mode then becomes the more serious starvation mode. At this point, a person’s metabolism slows down, and their body begins burning muscle tissue for energy. Although it is a well-known term in dieting culture, true starvation mode only occurs after several consecutive days or even weeks without food. So, for those breaking their fasting after 24 hours, it is generally safe to go without eating for a day unless other health conditions are present. (1)

“A detoxification process also occurs, because any toxins stored in the body’s fat are dissolved and removed from the body,” he adds, noting that after a few days of fasting, higher levels of endorphins – “feel-good hormones” are produced in the blood, which can have a positive impact on mental well-being. As mentioned previously, the study by Dr.Longo and colleagues suggests prolonged fasting may also be effective for regenerating immune cells. “When you starve, the system tries to save energy, and one of the things it can do to save energy is to recycle a lot of the immune cells that are not needed, especially those that may be damaged,” Dr.Longo explains. In their study, publish in the journal Cell Stem Cell, the team found that repeated cycles of 2 – 4 days without food over a 6-month period destroyed the old and damaged immune cells in mice and generate new ones.

Moreover, the team found that cancer patient who fasted for 3 days prior to chemotherapy were protected against immune system damage that can be caused by the treatment, which they attribute to immune cell regeneration. “The good news is that the body got rid of the parts of the system that might be damaged or old, the inefficient parts, during the fasting,” says Dr. Longo. “Now, if you start with a system heavily damaged by chemotherapy or aging, fasting cycles can generate, literally, a new immune system.”(2)

On the other hand, according to the UK’s National Health Service (NHS), there are numerous health risks associated with intermittent fasting.

People who fast commonly experience dehydration, largely because their body is not getting any fluid from food. As such, it is recommended that during Ramadan, Muslims consume plenty of water prior to fasting periods. Other individuals following fasting diets should ensure they are properly hydrated during fasting periods.

Fasting can also cause heartburn; lack of food leads to a reduction in stomach acid, which digests food and destroys bacteria. But smelling food or even thinking about it during fasting periods can trigger the brain into telling the stomach to produce more acid, leading to heartburn.(2)

Finally, to sum up, moderation is the key. Know the precaution step to avoid the potential risk. A person must understand his or her current health condition before proceeding to any sort of diet plan.

References

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].

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

Organic food, Is it healthier?

Organic food, Is it healthier?

Globally, there is increasing demand for organic food (1). In Malaysia, the organic food industry is still small, as more than 60% of organic food products are imported (2).

However, the demand is increasing as well, due to consumers are increasingly concern about nutrition, health and food quality. Major concerns appear also due to food crisis involving pesticide residue on fresh produce, food contamination by chemicals in dairy and seafood products and the unregulated use of additives in processed food (2).

Furthermore, with the rise of obesity, type 2 diabetes and coronary heart disease people are becoming more aware of the effect of their eating habits on health. Some people opt for organic produce food also due to the environmental awareness and threat posed by pesticides use in the conventional farming activities (2).

Generally, consumers perceive and understand that organic produce food is mostly based on not using fertilizers and pesticides thus it is healthier, but is this true? Is this mean that food that is safe is equivalent to food that is healthy?

But first, let us see what organic produce mean….

“Basically, organic farming utilises natural ways to manage crops. When planting crops, natural fertilisers such as manure or compost are used to feed the soil and plants instead of synthetic fertilisers. Some fastidious parties would even go as far as to ensure that the manure comes from organically bred animals, and that the compost is produced from waste material of organic locations. Instead of using chemicals and insecticides to control pests and reduce plant disease, organic farms use natural ingredients such as enzymes or plant-based pesticides. They also practised companion planting, where certain plants that are known to repel insects (such as marigold or bunga tahi ayam) are planted close to crops (3,4)”

In Malaysia, Malaysia Department of Agriculture (DOA) is the body responsible for the National Standard of Organic Food Industry, they also conduct regular checking on all the organic produce food, and certify it, whilst Malaysia Agriculture Research and Development Institute (MARDI) is the body who actively conduct activities to educate farmers on organic farming etc (2).

Thus, from the above statement we know that organic produce food is not necessarily healthy but has safe level of pesticides since the farming method use is more environmentally friendly as compared to conventional produce food. Studies show that organic produce food have one third of the pesticides residue as compared to the conventional produce food on the market (4). However, both produce foods have safe level of pesticide residue, so to said it is safe to consume.

Whether a particular food is healthy or not, it cannot be judged on whether it is grown organically or not only. For a food to be consider healthy, there are many factors that play along. It is very important to remember that, there is no “healthy food like really healthy” food, what might be healthy for you might not be healthy for others, and the same food can also be considered healthy and not healthy merely on the portion consumption. (E.g: chicken is healthy but if you consume two whole chicken per day, then its hard to say that it is healthy anymore). So, to say healthy food itself is a concept comprising eating in moderation, food that has high nutritional value, eat variety of food, eat a balance diet and of course food that is safe to be eaten anddd at the same time food must be eaten according to individuals’ health/ medical condition.

But, if we are looking at the effect of organic food to see whether the consumption of organic food has actually improve health, there is a systematic review on the nutritional – related health effect of organic foods that collect all the studies on the effect of organic food published based on the hypotheses organic food production method results in higher nutrient concentration and that these compositional difference would result in different health responses, such as markers of carcinogenesis (cancer marker) or the bioavailability of phenolic substance (compound use to fight cancer) (1).

The result of the comparison between 12 studies in this review concluded that, antioxidant activity (compound use to fight cancer) was the most common reported primary outcome. Although antioxidant activity is a useful biomarker that maybe relevant to human health it is not direct health outcome itself. In fact, the mechanism of action that link between the effect of concentration of antioxidant and human health is mixed, thus care must be taken in interpretation of such data (1).

So, it is safe to say that, organic food is safer to eat as compare to conventional produce food in terms of pesticides residue but in terms of healthiness of the food, it is healthy to consume food in moderation, variety and balance.

References

Dahgour D., Lock K., Hayter A., Aikenhead A., Allen E., Uauy R. (2010). Nutriton – Related Effects of Organic Foods: A systematic Review. American Society for Nutritions Journal. 2020; 92: 203-10
Somasundram C., Razali Z., Santhirasegaran V., (2016). A Review on Organic Food Production in Malaysia. Horticulturae (MDPI)
Datuk Dr, Nor Ashikin Mokhtar. The Star. Understanding Organic labels (2014). https://www.thestar.com.my/lifestyle/viewpoints/womens-world/2014/01/12/understanding-organic-labels (Accessed May 4, 2020)
Is Organic Food Better For You (n.d). https://www.webmd.com/food-recipes/features/organic-food-better#1 (Accessed May 4, 2020).

Tips to eat healthily while fasting in Ramadhan

Tips to eat healthily while fasting in Ramadhan

Ramadhan is the month where Muslims around the world fast from dawn to dusk. Healthy Muslims need to fast, begin with the pre-dawn meal called ‘suhoor’ and break the fast at dusk which call ‘iftar’. Apart from Ramadhan, there are many other occasions where other religions around the world are also practicing fasting. The difference is only the method and the do’s and don’ts during the ritual. Since according to World Health Organization (WHO) there is evidence suggests that fasting have positive effects on health (1), there are also people who fast in order to lose weight (E.g: Intermittent fasting) and for health purposes.

What happened to your body during fasting?

During fasting, when no food and drink is consumed, body uses its stored carbohydrate (in the liver and muscles) provide energy. Once all the calories from foods consumed have been used up, body will use the excess food that we consume in the form triglycerides (fat) to provide us with energy. This is when people usually loss weight.

Our body cannot store water so during fasting the kidneys conserve as much water as possible by reducing the amount lost in urine. However, body cannot avoid losing some water during certain process in the body such as through your skin (perspiration) and when you breathe (2).

Due to all these changes during fasting, we must to make sure that we practice healthy eating during fasting in order to make sure body that our body is able to cope with all this changing process by not losing nutrient needed but instead loss the unwanted fats, sugars, and cholesterol in the body.

4 Tips to eat healthily while fasting in Ramadhan

1.Do not skip ‘suhoor’

This is especially for special groups such as older people, adolescents, pregnant women, nursing mothers and as well as children who choose to fast. The meal for ‘suhoor’ must include vegetables, high fiber food can slow down the empty rates on the stomach and make individuals feel satiety. A serving of carbohydrates such as rice or bread (whole grain product is better) and protein – rich food such as egg or/ and dairy product are also a must.

Since ‘suhoor’ is very early in the morning and mostly people do not bother to cook for long time, thus people opt to fry their food, it is healthier to fry using air fryer where less fat (oil) is used, but apart from frying it is actually recommended to use other cooking method such as steaming or just stir fry since it use less oil.

During ‘suhorr’ also people tend to cook processed food such as sausages, nuggets etc, all these processed food actually contain high salt, it is better to avoid food that is high in salt, cause it will also makes one very thirsty later, thus food such as pickle, processed foods, salted meat and fish products, salty cheese and various types of ready-to-eat foods are best to avoid (1,2).

2. Keep hydrated

Make sure to drink 8 glass of water per day, still. Here is tip on how to drink 8 glass of water in Ramadhan according to Ministry of Health Malaysia (3).

Other than this, you can also increase water intake by consuming hydrating food. Try to add hydrating food such as watermelon, cucumber, tomato and green salad. You must also avoid caffeinated beverages such as coffee, tea and cola, because caffeinated beverages are diuretic (which means it makes one urinate more often when consumed) this will lead to dehydration as well. Soupy food also rich in water thus it is suggested to consume this kind of food when break the fast. During the day of the fasting period, when the temperature is high (E.g: noon) it is important to remain in a cool and shaded place and to avoid the sun (1,2).

3. Break the fast gently

When it is time for break the fast, avoid filling up on greasy foods in the form of cakes and deep-fried savory snacks. It is best to go for dates, fruit or nuts to satisfy your hunger. If you often get caught in the rush hour traffic, consider keeping these preferred choices handy in small containers in your handbag or backpack so you do not have to delay your breaking of fast. This will prevent you from getting overly famished at dinner after the prayers, where you risk overeating and causing indigestion (4).

In Islam also, it is a sunnah habit to consume dates when break the fast;

You may also try to consume date and water to break fast and perform maghrib prayer first, then only begin to eat heavy meals, just as the suggestion from Ministry of Health Malaysia.

4. Moderation and variation

The changes to eating habits and lack of fluids during the day may cause constipation for some people. When you can eat and drink, consume plenty of high fiber foods, such as wholegrains, high fiber cereals, bran, fruit and vegetables, beans, lentils, dried fruit and nuts alongside plenty of fluids will help to ease constipation. Do some light physical activity, such as going for a walk after iftar or right before iftar in the evening will also helps with the constipation and indigestion after iftar.

While Ramadhan is time for people to reunite however during the pandemic of COVID19 it is best for people to not make a celebratory feast together. Iftar meals are often a time for celebration (of the day that you have successfully refrain yourself from eating and drinking) but it is still important not to go overboard when eating during Ramadan. Consuming a lot of deep fried, creamy and sweet foods may cause you to gain weight during Ramadan. Ramadan can be a good time to make changes to improve the balance of your diet that you can sustain in the longer term.

Be moderate in preparing ‘iftar’ and ‘suhoor’ menu. Moderation is the key when you go for grocery shopping as well. You can also practice ‘suku – suku separuh’ during ‘suhoor’ and ‘iftar’.

References

World Health Organization (WHO) (2020). Dietary Recommendation for the month of Ramadhan. http://www.emro.who.int/nutrition/nutrition-infocus/dietary-recommendations-for-the-month-of-ramadan.html (Accessed May 8, 2020)
British Nutrition Foundation (n.d). A healthy Ramadhan. https://www.nutrition.org.uk/healthyliving/seasons/ramadan.html?__cf_chl_jschl_tk__=75c06dff67f5c87204c0dc2cdd8343844c35c78f-1588901425-0-ATZP71yUnOxiGwGcgpUyrLmtTJ-b_aVnqESs0dUhbMEwJx2CMSYck_sO8RxelwmxumL_jHJv2_mGOGvWSHlXaS_XwkdLczerYyCCTS6sjsdD9iRqqIt7I_CiM5BqvX8mnxfvPxXSNRGVErKJz0u9Z-jdTIY4PV0TvLNPbbPWNeZ0FpQCI0OKjcEl-s-fgzbwiWzuJ6jfRtpYYwc37XdkKv5wE3APFD-rODoj4wdkXGHByASPcLGaYNiPWa_9x1AS7n4g0TY5EsWp3OHEeCmtpv3c4VZ3rn5QKzrtx788z_k0_J4rluYZx1CbGz3DcFaQIdFXGyIZAPcr2CYlI1MMnmlD-genvQspQrMxHnrOn6Ix2p7QlmZSgD0RKHKOIeG80w (Accessed May 8, 2020)
Kementerian Kesihatan Malaysia (KKM). Jabatan Kesihatan Negeri Pulau Pinang. https://web.facebook.com/jknpenang/posts/3729048157168283?_rdc=1&_rdr (Accessed May 8, 2020).
Indra Balaratnam (2018). New Straits Times (NST). Eat Well Healthy Eating for Ramadhan. https://www.nst.com.my/lifestyle/heal/2018/05/367119/eat-well-healthy-eating-tips-ramadan (Accessed May 8, 2020).

7 Tips Penyediaan Menu Sihat & Makan Secara Sihat di Hari Raya!

7 Tips Penyediaan Menu Sihat & Makan Secara Sihat di Hari Raya!

Setiap tahun Hari Raya Aidilfitri ialah pada 1 Syawal tahun Hijrah. Perayaan tersebut juga dikenali sebagai Hari Raya Puasa atau Hari Raya Fitrah atau Hari lebaran. Hari Raya Aidilfitri merupakan sambutan yang diraikan oleh umat Islam di seluruh dunia setelah berjaya menjalani ibadah puasa sepanjang bulan Ramadhan.

Antara amalam – amalan tradisi yang dilakukan semasa Hari Raya ialah amalan ziarah – menziarahi sanak – saudara dan jiran tetangga. Amalan mengeratkan silaturahim ini sangat digalakkan dalam Islam bagi memohon kemaafan di antara satu sama lain. Akan tetapi oleh kerana Hari Raya Aidilfitri tahun ini ialah pada musim Perintah Kawalan Pergerakan Bersyarat maka, ikutlah saranan untuk beraya dengan selamat dalam kita menjauhi wabak COVID19. Walaupun sesetengah daripada kita ada yang telah mendapat vaksin tetapi masih ramai yang belum, dan sudah divaksin bukan bermakna anda tidak boleh dijangkiti wabak COVID19.

Semasa bulan Ramadhan sebelum ini, ramai di antara kita mengambil kesempatan menurunkan berat badan dan makan secara sihat. Walau bagaimanapun, apabila tiba musim perayaan, kebanyakan kita mengalami penambahan berat badan. Berat badan yang berjaya diturunkan sepanjang 30 hari menjalani ibadah puasa mungkin meningkat semula hanya selepas 15 hari menyambut Hari Raya. Hal ini adalah kerana, hari raya adalah masa untuk menikmati juadah hari raya yang hanya setahun sekali dimasak dan dimakan bersama – sama oleh kerana itu ramai yang mengambil kesempatan ini untuk makan juadah raya tanpa mengira jumlah kalori dan panduan pemakanan sihat (1).

Sebenarnya pemakanan sihat sangat mudah diikut walaupun ketika hari raya. Makan dengan sihat bukan bermaksud kita tidak dapat menikmati juadah hari raya akan tetapi makan dengan kadar yang betul dan dengan cara penyediaan makanan yang lebih sihat. Kita dapat bahagikan amalam pemakanan sihat ketika hari raya kepada dua kategori iaitu semasa penyediaan makanan dan semasa menikmati hidangan hari raya.

7 Tips Sediakan Hidangan Sihat di Hari Raya (1,2,3)

1. Kurangkan gula, minyak dan lemak dalam penyediaan biskut dan kek.

Gunakan ½ atau ¾ daripada kuantiti gula yang biasa digunakan semasa menyediakan biskut dan kek. Jika perlu, gunakan gula gantian bagi mendapatkan biskut atau kek yang sempurna tekstur dan rasanya.

2. Gunakan daging yang telah dibuang lemak atau ayam yang telah dibuang kulit.

3. Kurangkan mensajikan makanan yang bersantan, bergoreng dan berminyak.

4. Gantikan penggunaan santan dengan susu rendah lemak dalam penyediaan rendang dan kuah lontong.

5. Potong ayam atau daging dalam size yang kecil.

6. Gunakan ramuan tinggi serat untuk membuat biskut dan kuih raya seperti tepung bijirin penuh, oat dan buah prun.

7. Kurangkan penggunaan pewarna tiruan dalam penyediaan kuih-muih, kek dan puding. Sebaliknya gunakan pewarna semulajadi seperti dari sumber daun pandan dan sebagainya.

7 Tips Makan Secara Sihat Di Hari Raya (1,2,3)

1. Makan dalam saiz hidangan atau kuantiti yang kecil.

Pemilihan pinggan yang lebih kecil membantu dalam mengurangkan pengambilan makanan lebih – lebih lagi jika anda makan secara buffet.

2. Pilih makanan yang rendah kalori seperti buah-buahan serta makanan yang kurang minyak, lemak dan santan.

3. Pilih makanan tinggi serat untuk mengelakkan sembelit.

4. Hadkan pengambilan makanan yang manis dan berlemak seperti biskut raya dan dodol.

Anda juga boleh mengehadkan pengambilan kuih-muih atau kek semasa hari raya kepada hanya 5 biji kuih raya sehari dan kurangkan pengambilan makanan manis yang lain.

5. Pilih buah- buahan segar sebagai pencuci mulut.

6. Hadkan pengambilan makanan yang tinggi kandungan garam seperti kerepek

7. Minum air kosong berbanding minuman berperisa, minuman berkarbonat dan minumam yang manis.

Senang bukan? Ikutilah panduan pemakanan sihat semasa hari raya ini, agar usaha anda untuk menurunkan berat badan sepanjang bulan Ramadhan tidak sia – sia. Bagi individu yang mempunyai masalah kesihatan, hari raya bukanlah tiket untuk anda menikmati juadah tanpa mengambil kira faktor kesihatan ya!

Akhir sekali, selamat menyambut Hari Raya Aidilfitri, semoga hari raya ini memberi keceriaan kepada kita semua!

Rujukan

1. Kementerian Kesihatan Malaysia (KKM). Bahagian Pemakanan. Perancangan dan Pemilihan Menu Sihat Rumah Terbuka Aidilfitri. http://nutrition.moh.gov.my/wpcontent/uploads/penerbitan/buku/Menu%20Rumah%20Terbuka%20Hari%2 0Raya%202013.pdf

2. Kementerian Kesihatan Malaysia (KKM). Bahagian Pemakanan. Makan Secara Sihat di Hari Raya. https://www.infosihat.gov.my/index.php/multimedia/bukukecil/item/makan-secara-sihat-di-hari-raya

3. Jabatan Kesihatan Negeri Perak. Kementerian Kesihatan Malaysia (KKM), bahagian Pemakanan. Makan secara sihat di hari raya. http://jknperak.moh.gov.my/v4/index.php/my/arkib-berita/69-informasikesihatan/509-makan-secara-sihat-di-hari-raya.html

TINJAUN KEBANGSAAN KESIHATAN MALAYSIA (NHMS), Kenapa perlu kita khuatir?

TINJAUN KEBANGSAAN KESIHATAN MALAYSIA (NHMS), Kenapa perlu kita khuatir?

Tinjauan Kebangsaan Kesihatan Malaysia atau Nama Inggerisnya, National Health Morbidity Survey Malaysia (NHMS) adalah survei kesihatan yang dibuat setiap empat tahun oleh Kementerian Kesihatan Malaysia (KKM) bertujuan untuk mengenal pasti status kesihatan rakyat Malaysia. Tinjauan ini adalah tinjauan yang melibatkan negeri di seluruh Malaysia.

Tinjauan ini mengkaji beberapa perihal aspek kesihatan yang terpenting seperti penyakit tidak berjangkit yang dialami oleh rakyat Malaysia iaitu obesiti, kencing manis, darah tinggi, dan masalah kolesterol. Ia juga merangkumi aspek pemakanan seperti pengambilan makanan dan minuman sihat, aspek kesihatan mental, kesihatan seksual dan pengambilan dadah. Selain daripada itu, tinjauan ini juga mengkaji aspek yang melibatkan perkhidmatan kesihatan di Malaysia.

Terdapat beberapa perkara serius menurut hasil dapatan ini iaitu;

1 daripada 2 dewasa di Malaysia adalah obese!

Obese atau obesity adalah masalah lebihan berat badan yang di alami oleh individu, yang berpunca daripada pelbagai faktor. Namun, apa yang lebih membimbangkan adalah, menjadi obese ini sendiri adalah merupakan risiko utama kepada masalah kesihatan seperti kencing manis, darah tinggi, kolesterol, masalah jantung serta masalah kesihatan yang lain – lain lagi.

Jika perkara ini berterusan, bayangkan setiap orang yang anda jumpai separuh daripadanya adalah obese dan mempunyai kencing manis, darah tinggi dan sebagainya!! Menurut kajian ini, inidividu yang mengalami obesity tertinggi adalah wanita iaitu sebanyak 57.6%, kaum india iaitu sebnayak 63% dan dalam kalangan mereka yang berumur 55 – 59 tahun.

Antara lain perkara yang membimbangkan ialah masalah kencing manis dalam kalangan rakyat Malaysia.

1 daripada 5 dewasa mengalami masalah diabetes!

Diabetes atau kencing manis adalah keadaan di mana paras gula dalam darah menjadi tinggi. Hal ini berpunca daripada kekerapan pengambilan makanan yang tidak sihat. Makanan yang tinggi karbohidrat, gula dan lemak dan gaya hidup yang tidak aktif.

Selain daripada peratusan obesity yang semakin meningkat saban hari, yang mengeruhkan keadaan ini juga adalah pengambilan minuman yang manis, menurut tinjauan,sebanyak 53.2% individu di Malaysia minum minuaman manis yang disediakan sendiri setiap hari, 4.2% individu minum minuman berkarbonat setiap hari dan 6.7% individu minum minuam 3 dalam 1 setiap hari.

Menurut tinjauan ini, seramai 3.9 juta dewasa berusia lebih dari 18 tahun menghidapi penyakit kencing manis. Kebanyakkan dari mereka yang berumur 18 – 40 tahun tidak tahu bahawa mereka menghidapi kencing manis.

Antar negeri yang mempunyai prevalen kencing manis yang tinggi adalah Negeri Sembilan (33.2%), Perlis (32.6%), dan Pahang (25.7%).

Antara gejala yang melibatkan masalah kencing manis ialah, keletihan, kerap membuang air kecil, kehausan yang melampau, penurunan berat badan, dan kerap mengalami jangkitan kuman. Sekiranya anda tidak mempunya gejala seperti ini, anda juga boleh melakukan saringan kencing manis jika anda mempunyai berat badan yang berlebihan, BMI melebihi 23 kg/m2 atau ukur lilit pinggang melebihi 80 cm untuk wanita dan 90 cm untuk lelaki.

Kegagalan mengenal pasti masalah kencing manis dengan lebih awal akan menyebabkan komplikasi yang lebih serius di masa akan datang.

4 daripada 10 dewasa mengalami masalah kolesterol

Seramai 8 juta rakyat Malaysia mempunyai masalah tinggi kolesterol, iaitu 4 daripada 10 orang mengalaminya. Bacaan kadar bagi tinggi kolesterol ialah sebanyak 5.2 mmol dan ke atas. Mereka yang berumur 40 – 59 tahun adalah individu yang paling ramai tidak mengetahui bahawa mereka mempunyai tahap kolesterol yang tinggi. Hanya 63% daripada individu yang mempunyai masalah kolesterol yang tinggi Berjaya mengawal tahap kolesterol dengan pengambilan ubat – ubatan.

3 daripada 10 dewasa mengalami Hipertensi

Hipertensi atau tekanan darah tinggi yang tidak dikawal boleh mengakibatkan serangan jantung, strok dan pelbagai penyakit kardiovaskular yang lain. Bacaan kadar tekanan darah tinggi yang tidak terkawal ialah bacaan yang melebihi 140/ 96 mmHg. Lelaki yang berumur 30 tahun ke bawah adalah mempunyai 3 kali ganda lebih ramai menghidapi hipertensi berbanding wanita. Dalam 6.4 juta rakyat Malaysia yang mengalami hipertensi atau tekanan darah tinggi, hanya separuh yang menyedari bahawa mereka menghidapi penyakit ini.

Kesimpulannya, masalah seperti obesity, kencing manis, darah tinggi dan tinggi kolesterol mempunyai perkaitan rapat antara satu sama lain. Penyakit – penyakit ini membawa komplikasi yang lebih serius dalam jangka masa panjang dan merupakan risiko kepada masalah kardiovaskular yang juga merupakan penyebab kematian nombor satu di Malaysia. Seramai 1.7 juta individu di Malaysia mempunyai tiga faktor risiko manakala seramai 3.4 juta individu di Malaysia mengalami faktor risiko utama.

Bagi mengatasi masalah ini, individu perlu mengawal bacaan tekanan darah iaitu bacaan perlu kurang dari 140/ 90 mmHg. Individu juga perlu mengamalkan diet yang seimbang dan sihat bagi mengekalkan berat badan yang ideal, selalu bersenam dan menghindari rokok dan alkohol.

Rujukan

Tinjauan Kebangsaan Kesihatan dan Morbiditi (2009). Penyakit tidak berjangkit, permintaan jagaan kesihatan dan literasi kesihatan. Penemuan Utama, Infografik Booklet. Institut Kesihatan Umum.

Tinjauan Kebangsaan Kesihatan dan Morbiditi (2009). Lembaran Fakta. Penyakit tidak berjangkit, permintaan jagaan kesihatan dan literasi kesihatan. Lembaran Fakta. Institut Kesihatan Umum.

Portal Rasmi Pendidikan Kesihatan Malaysia (MyHealth) (2016). Kementerian Kesihatan Malaysia. Bagaimana Diabetes dikesan? http://pendidikanpesakit.myhealth.gov.my/bagaimana-diabetes-dikesan/

Portas Rasmi Pendidikan Kesihatan Malaysia (MyHealth) (2008). Kementerian Kesihatan Malaysia. Obesity and Overweight. http://pendidikanpesakit.myhealth.gov.my/bagaimana-diabetes-dikesan/

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