Coenzyme Q10 is a naturally occurring nutrient in human body. It carries variety of vital role including promoting energy production and neutralizing harmful free radicals.  

Coenzyme Q10 can be found naturally in foods such as meat, oily fish, eggs, whole grains, and nuts.

Coenzyme Q10 is associated with a variety of health benefits such as for cardiovascular diseases, Alzheimer diseases, migraine and many more.

As we age, study shows that the level of CoQ10 in the body diminished hence, consumption of CoQ10 via supplementation and consuming foods high with CoQ10 level are helpful in maintaining/ increasing CoQ10 level in the body.

Other than that, consumption of cholesterol medication – statin also influence the level of CoQ10 in the body, hence why, people consuming statin medication often times are suggested to consume CoQ10 supplementation.

As for individuals who have multiple risk of having heart problem be it due to overweight and obese, strong family history of heart problem, hypertension, and many more are also suggested to consume CoQ10 as it is a potent antioxidant. CoQ10 helps to produce energy during energy synthesis process, however, this process will also release free radicals, which may harm the body.

Under normal condition, free radicals regulate communication between cells and defend body against infectious microbes. However, excess free radical may cause inflammation in the body which can lead to a variety of diseases.

Hence, why CoQ10 is also important in order to help in neutralizing free radicals.

In addition to CoQ10, the consumption of healthy foods, adopting healthy lifestyles like exercise 3-5 times a week and limit consumption of alcohol, processed foods and fast foods will also benefit heart health.

All in all, scientists believe that adopting healthy lifestyles, consumption of healthy and consumption of CoQ10 hand in hand may benefit not only heart health but also whole body in general.

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

Regular consumption of junk food can posed adverse health effects such as loss of memory and learning problem and obesity. 

Loss of Memory and Learning Problem

According to American Journal of Clinical Nutrition, people who ate junk food achieved poorly in cognitive test. Besides, junk food can deteriorate your memory and weaker your brain function. 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). 

Increase of Obesity

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

As for children, their physical development can be affected by eating junk food resulting in unhealthy weight gain, which can result in self-esteem problems. Low self-esteem will lead to depression. 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 stress and depression. 

References

1. 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
2. Icilombard (n.d). Harmful Effects of Junk Food. https://www.icicilombard.com/insurance-information/health-insurance-info/article/5-harmful-effects-of-junk-food
3. Jamesclear (n.d). Science of Junk Food. https://jamesclear.com/junk-food-science
4. Healthy eating (n.d). Junk Food affect children. https://healthyeating.sfgate.com/junk-food-affects-children-5985.html

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

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.

• 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:

• 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

1. News Medical Net (n.d). Structure and Function of the Heart. https://www.news-medical.net/health/Structure-and-Function-of-the-Heart.aspx
2. 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
3. News Medical Net. Structure and Function of Heart. https://www.news-medical.net/health/Structure-and-Function-of-the-Heart.aspx
4. Lloyd Pharmacy. 10 Healthy Ways to Take Care of Heart. http://blog.lloydspharmacy.com/health/10-ways-take-care-heart-health/
5. 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
6. 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

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

1. 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].
2. National Institute of Mental Health. Fact sheet on stress Accessed 12/9/2014.
3. American Psychological Association. Stress: the different kinds of stress Accessed 12/9/2014.
4. Office on Women’s Health. Stress and your health fact sheet Accessed 12/9/2014

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

1. 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).
2. 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).
3. 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)
4. Cochrane. COVID-19 Resources. https://www.cochrane.org/news/special-collection-effective-options-quitting-smoking-during-covid-19 (Diakses 17 April 2020)
5. Portal Rasmi My Health Kementerian Kesihatan Malaysia. http://www.myhealth.gov.my/en/nicotine-replacement-therapy-nrt/ (Diakses 17 April 2020)
6. 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)

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

1. 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].
2. 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].

“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

1. 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].
2. 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].
3. Harvard University School of Public Health. (n.d.). Fiber. Available from https://www.hsph.harvard.edu/nutritionsource/carbohydrates/fiber/ [Accessed on 23 April 2020].
4. Karin, L. 2016. 45 Interesting Facts about FIber. Fact Retriever. Available from https://www.factretriever.com/fiber-facts [Accessed on 23 April 2020].
5. 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].
6. 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].
7. 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].

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

1. 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)
2. 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)
3. Kementerian Kesihatan Malaysia (KKM). Jabatan Kesihatan Negeri Pulau Pinang. https://web.facebook.com/jknpenang/posts/3729048157168283?_rdc=1&_rdr  (Accessed May 8, 2020).
4. 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).

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.

 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

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

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

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

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

Durian or ‘King of fruit’ is a well-known fruit for its smell. Anthony Bourdain, the late renowned food critic describes durian as “It smelled like you buried someone holding a big wheel of Stilton (cheese) in his arms, then dug him few weeks later” (1). That is to describe how horrible the smell of durian is, but to certain people who like to eat durian the smell of durian to them is heaven!

Durian actually has more than 30 species but the one that people usually eat are about 8 species only, due to its exotic nature, people have started to commercialized durian even to the international level. The most common durian being exported and widely consumed is Durio Zibethinus (2).

Due to its popularity, people started to questioning about durian health benefits, whether it is good or bad for health? Unlike apple, orange, guava and many other common fruits where people always equate it to “an apple a day keeps the doctor away” which means, consuming all these fruits are going to make you healthier, since it is packed full with nutrients that is good for body. For durian, the opinion regarding its health effect is mixing, some people say that it is good for health and can even be used to alleviate infertility or PCOS, Polycystic Ovarian Syndrome  and some people say that it is heaty thus cannot be consumed too much etc. (3).

In general, durian is considered a safe fruit to eat just like any other fruit, but since durian has high calorie value, thus it is not advisable to consume in large amount unlike other fruits. Look at the infographic below to understand, calorie in durian in comparison with other fruits (4).

Here is the calorie of durian per seeds, surprisingly eating  5 seeds of durian is equivalent to a bowl of rice! ANDDDD IF A DURIAN CONSISTS OF 15 SEEDS IT IS EQUIVALENT TO 3 BOWL OF RICE! Thus, the recommended intake of durian is only 2-3 seeds, which is equivalent to about per serving of fruits or 90 kcal.

Though, it is crystal clear here that it is safe to eat durian within recommended amount, but there are people who should be even more cautious in consuming durian, that is people who are obese, people who have diabetes and people who have kidney problem. As for people who are obese and diabetes, it is due to its high calorie, high carbohydrate and high fats value thus should be extra careful on the consumption of durian. Whereas for people with kidney problem or undergoing dialysis, due to high potassium content in durian and it is difficult for their body to excrete potassium, thus, they must avoid eating TOO MUCH durian at all cost (4)!

Apart from its high calorie content durian has many benefits as well. It has high antioxidant effect, which makes it a potent fruit to fight against cancer. Durian contains high vitamins, nutrients and organic chemicals that function as antioxidant. All these antioxidants are vital in scavenging the free radicals, that potentially mutated and becoming cancer cells. Which is why it is very important to consume food that is high in antioxidant. It also contains high vitamin C, vitamin B complex and vitamin E, as well as phytonutrients that battle cancerous cells (2).

Durian also, is found to helps in maintaining healthy bones due to its high potassium content. It can help in alleviating depression and sleeping problem, for it contain tryptophan – a natural sleep-inducing compound, that can increase level of serotonin and melatonin for better sleep and emotion management. Durian also contain high fibre which can aids in digestion and helps in infertility for it has high estrogen hormone for conceiving (2).

Albeit durian has many health benefits, when it comes to its consumption with other foods and beverages such as alcohol, it is said that it can interfere with liver function. In detail, durian contain sulphur-containing volatiles which can inhibit the enzyme aldehyde dehydrogenase (enzyme that helps in process alcohol), thus explaining why consuming durian together with alcohol is a deadly mixed (4).

As for the consumption of durian with paracetamol, there is no study on human has been conducted, so far. But there is study on lab rat regarding this. The study shows that, rat that receive paracetamol and durian gives sign of hypothermic effect (significant drop in temperature) thus explain that the two mixture is toxic. However, the mechanism of toxicity is still unknown. To be safe, it is not safe to consume durian together with paracetamol (5).

In conclusion, for people who does not have any health concerns, consume durian within the recommended intake and consume it in moderation, is very much advisable. While for those who have health concerns, eat durian very minimally, it is advisable to eat other types of fruit that have lower calorie count as compared to durian, but since it is in the season thus consume it very minimally with caution towards calorie intake from other food types as well is recommended.

References

1. The Star. Benefits of eating durian? Its rich in antioxidant but its fattening (2019). https://www.thestar.com.my/lifestyle/health/2019/09/10/eating-durian-healthy-or-not/ (Accessed on June 17, 2020).

2. Tan M.C & Shyamala A. (2018). Exploring the Nutritional Content and Benefits of Durian (Durio Zibethinus). Institute of Bioproduct Development, Universiti Teknologi Mara. https://www.utm.my/ibd/project/exploring-the-nutritional-contents-and-benefits-of-durian-durio zibethinus/#:~:text=Durian%20is%20widely%20celebrated%20for,and%20protect%20against%20cardiovascular%20diseases. (Accessed on June 17, 2020).

3. Reshma M. Ansari (2016). Potential Use of Durian Fruit (Durio Zibenthinus linn) as an Adjunct to treat Infertility in Polycystic Ovarian Synrdome (PCOS). PubMed. https://pubmed.ncbi.nlm.nih.gov/26778225/ (Accessed on June 17, 2020).

4. International Medical University (IMU). Can A Durian A Day Keep the Doctor Away? http://imunews.imu.edu.my/people/can-a-durian-a-day-keep-the-doctor-away/ (Accessed on June 17, 2020).

5. A. Chua., H. Nurhaslina., S.H. Gan. (2008). Hyperthermic Effect of Durio Zibethinnus and Its Interaction with Paracetamol. https://pubmed.ncbi.nlm.nih.gov/19271022/#:~:text=Because%20durian%20(Durio%20zibethinus)%2C,a%20risk%20of%20toxic%20effects 

Quinoa, is it really superfood?

Superfood is a non-medical term, usually refers to foods that have health promoting properties. According to American Heart Association (AHA), there is just no specific category when it comes to superfood. It mostly is plant-based food but sometimes it can be fish and dairy that are nutritionally dense as well. Superfoods usually contain unusually high content of antioxidant to ward of cancer, high in fiber which does not spike blood glucose thus have the properties to prevent diabetes and digestive problem. It is also high with healthy fat to prevent heart disease and contain phytochemicals that is responsible for food deep colors. Example of superfoods are green tea, acai berries, salmon and quinoa (1,2).

What is quinoa?

Quinoa or also known as pseudo-cereals is world most popular superfood, even recognized by Harvard School of Public Health. Quinoa is gluten free, high in protein and one the few plant foods that contain complete all nine essential amino acids (3).

It is not only rare to have all the nine essential amino acids in a food, but it is as well is important and easy for us! To make it easy to understand, for amino acid there are two kind of amino acids, essential and non-essential. Essential amino acid is the amino acids that cannot be synthesized by human body, it must be gathered from diet, while the non-essential amino acids is the amino acids that can be synthesized by human body itself. Amino acid is important for the growth, repairing of body tissue, breaking down the food and many others. Thus, when quinoa has its all, this superfood really is NUTRITIOUS (4,5)!

Quinoa also is high in fiber, magnesium, B vitamins, iron, potassium, calcium, phosphorus, E vitamin and various antioxidants (4,5).

Is Quinoa really superfood?

Yes! Even according to Harvard School of Public Health! Quinoa is technically a seed, but due to its nutritious properties it is considered as whole grain. One cup of cooked quinoa provides about 8g of protein and 5g of fiber. Thus, it really promotes satiety and is suitable for breakfast, lunch, and dinner.

When it comes to superfood, there are various claim with regards to this. Some critical claim said that, a superfood might be a superfood but the process itself might make the superfood not as nutritious as it would be, which is why, it is really important to understand the cooking process and food process itself.

As for quinoa, it has different level of maturity of seeds even in the same plant, thus it must be hand-picked undergo the process of removing saponin – a bitter chemical compound coating the exterior part of quinoa that act as natural pesticides. After this process, quinoa is then healthy and safe to be eaten!

But due to its high nutrient content, some people said that, it not really palatable, especially with the Asian or Malaysian palate! Thus, there are few cooking or serving suggestion with regards to quinoa if you are to consume this superfood!

Replace your carbohydrate with quinoa

Since quinoa is better than the average rice, pasta, and many other carbs, thus it is advisable to replace it with quinoa. As an example, you may replace quinoa in sushi, pasta salad and you can even prepare it as a breakfast cereal by simply cook it with milk or water and diced in some fruits or pop in some cinnamon  and a table spoon of nuts!

But, since Quinoa is prominently in cultivated in country such as Peru, Chile, Bolivia and Ecuador, thus it is really difficult to get the quinoa in the country like Malaysia, so what can one do with regard to this ?

It is to.. choose food product that has quinoa as its main ingredients!

You may drink it as it is and still get the benefits from quinoa if its in powder form, or you can even add this product in your salad, as gravy or in less sugar cookies, muffin, bownies or even pancake!

Example below on how quinoa can be served as!

    Quinoa as breakfast cereal

Quinoa with salad

Quinoa puffed

Quinoa muffin

      Quinoa bites

References

1. Christopher Wanjek (2019). What are Superfood?  com.  https://www.livescience.com/34693-superfoods.html (Accessed on July 6, 2020).

2. Mellisa Conrad Stoppler. Medical Definition of Superfood. https://www.medicinenet.com/script/main/art.asp?articlekey=125459 (Accessed on July 6, 2020).

3. Harvard T.H. Chan School of Public Health. https://www.hsph.harvard.edu/nutritionsource/food-features/quinoa/ (Accessed on July 6, 2020).

4. Kriss Gunnars (2018). 11 Proven Benefits of Quinoa. Healthline. https://www.healthline.com/nutrition/11-proven-benefits-of-quinoa (Accessed on July 6, 2020).

5. Medline Plus. Amino Acids. https://medlineplus.gov/ency/article/002222.htm (Accessed on July 6, 2020).

Post-menopausal women and elderly

Throughout the lifespan, bones are constantly being broken down and built up in a process known as remodelling. Bone cells called osteoblasts build bone, while other bone cells called osteoclasts break down bone if calcium is needed. In healthy individuals who get enough calcium and physical activity, bone production exceeds bone destruction up to about age 30. After that, destruction typically exceeds production. This is sometimes called “negative calcium balance,” which can lead to bone loss. Women tend to experience greater bone loss than men later in life due to menopause, a condition that lowers the amount of hormones that help to build and preserve bone (5).

Getting enough dietary calcium at all ages may help to slow the degree of bone loss, but calcium intakes at any level are not known to completely prevent bone loss. Calcium is less easily absorbed at later ages, and therefore eating a very high amount of calcium will not always resolve the problem (5).

Studies on calcium intake and bone density in postmenopausal women have mixed results that could be due to various reasons. Because the results of some large trials found that higher calcium intakes (usually achieved with a supplement) was associated with improved bone density and slightly lower risk of hip fractures, the RDA for calcium for postmenopausal women is higher than at younger ages. Some studies suggest that frail elderly (80 years and older living in institutions) may benefit from supplementation more than “younger” elderly who live independently in the community (5).