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Facts on fiber

“Eat more vegetables and fruits to get your fiber!” You may have heard these words. But what is fiber ? How it works to improve 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)

 

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

 

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

 

 

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

 

 

4. Eat unpeeled whole fruit and vegetables not juice.

 

5. Snack on fruits and vegetables

 

6. 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].

Understanding How Fasting Affects your Digestive System

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

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

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

Practical Tips to Prevent Discomfort

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

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

 

References

 

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


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

 

 

 

 

 

 

 

 

Diarrhea in children and what need to be worried about?

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

 

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

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

 

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

 

 

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

 

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

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

 

 

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

 

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

 

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

 

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

 

References.


  1. American College of Gastroenterology. Diarrhea in children. https://gi.org/topics/diarrhea-in-children/ (Accessed on April 1, 2021).
  2. 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/
  3. 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).
  4. National Health Service (NHS) U. Dehydration. https://www.nhs.uk/conditions/dehydration/ (Accessed on April 1, 2021).
  5. Diarrhea in Children. https://www.webmd.com/children/guide/diarrhea-treatment (Accessed on April 1, 2021).

 

 

Understanding acid reflux in children

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

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

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

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

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

Symptoms in Children:

The most common GER symptoms in infants and children include:

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


Tips for Identifying and Assisting Children with GER:

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

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


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


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

Do you know why fiber is important?

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

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

 

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

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

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

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

 

Heart Health

 

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

 

 

Diabetes Mellitus Type 2.

 

A diet low in fiber and high in carbohydrates and fat can cause a sudden spike in blood sugar, which can increase the risk of developing type 2 diabetes. Both Harvard studies with female nurses and male health professionals found that this type of diet increased more than double the risk of type 2 diabetes.

 

Other studies, such as the Black Women’s Health Study and the European Prospective Investigation into Cancer and Nutrition, have shown similar results.

  

Constipation.

 

It is believed that the fibre in wheat bran and oat bran is more potent than the fibre found in fruits and vegetables. In addition, because fibre absorbs water, experts advise increasing beverage intake along with fibre intake rather than doing so abruptly.

 

Cancer.

 

Fiber is shown to decrease the risk of breast cancer through a large-scale study in 2016, where the findings indicate that higher fiber intake reduces breast cancer risk, suggesting that fiber intake during adolescence and early adulthood may be particularly important.

 

In other words, women who consume higher fiber foods during adolescence and young adulthood, including vegetables and fruits, may have a significantly lower breast cancer risk than those who eat less dietary fiber when young.

 

In conclusion, consumption of sufficient fiber can give various benefits to the human body. According to the Malaysia Food Pyramid 2020, it is recommended to consume 3 servings of vegetables and fruits daily. However, according to the National Health Morbidity Survey (NHMS), about 95% of Malaysians do not consume enough vegetables and fruits daily, which is why sometimes consumption of fiber supplements can help to bridge the gap of poor dietary intake.

 

Reference

 

1. Harvard T.H. Chan School of Public Health. Fiber. https://www.hsph.harvard.edu/nutritionsource/carbohydrates/fiber/

2. National Health and Morbidity Survey (NHMS) (2019). Chapter 09, Of fruits, veggies, and plain water.  http://iptk.moh.gov.my/images/technical_report/2020/4_Infographic_Booklet_NHMS_2019_-_English.pdf 

3. Malaysia Food Pyramid 2020. Ministry of Health Malaysia. Nutrition Division. 

http://nutrition.moh.gov.my/piramid-makanan-malaysia-2020-mendidik-rakyat-mengambil-makanan-dengan-betul/ 

 

 

 

 

Probiotics 101

The World Health Organisation (WHO) defines probiotics as live microorganisms that, when administered in adequate amounts, confer health benefits on the host. It can be found in fermented foods (e.g., yoghurt, kefir, sauerkraut, tempeh, and kimchi), dietary supplements, and cosmetics.

Probiotics may contain a variety of microorganisms. The most common are Lactobacillus and Bifidobacterium. There are also other bacteria being used as probiotics such as Saccharomyces boulardii.

 

According to studies, different types of bacteria exert different effects on the human body. Therefore, choosing the right strains and types of probiotics is essential to address the said health concern.

 

 

 

Probiotics, Prebiotics, and Synbiotics.

 

Prebiotics are nondigestible food components that promote the growth of beneficial microorganisms. Probiotics are not the same thing. Prebiotics are commonly consumed by probiotics, which can stimulate their growth and activity. While synbiotics are typically products that combine probiotics and prebiotics. All in one supplement product, this combination allows bacteria (probiotics) to feed on prebiotics.

 

 Why probiotics are important?

 

Many studies on the benefits of consuming probiotics have recently emerged. Probiotics, according to the National Institutes of Health (NIH), may help your body maintain a healthy community of microorganisms or help your body's community of microorganisms return to a healthy state after being disturbed. It can also influence your body's immune response.

 

 

 Take away message

 

There is currently no recommendation for how much probiotics we should consume in our daily lives, but because it has so many benefits, many people have begun to consume probiotics on a daily basis. If you rarely consume probiotic-rich foods like the ones mentioned above, probiotic supplements can be used as an alternative.

 

References

 

  1. National Institute of Health (NIH). National Centre for Complementary and Integrative Health (NCCIH). Probiotics: What You Need to Know? https://www.nccih.nih.gov/health/probiotics-what-you-need-to-know
  2. National Health Service (NHS). UK. Probiotics. https://www.nhs.uk/conditions/probiotics/ 

How do probiotics aid in health maintenance?

Probiotics can help to maintain health in a variety of ways. The first is by maintaining a healthy microorganism community. Second, by assisting the body's community microorganisms in returning to a healthy state after being disturbed.


Other than bacteria, the body contains fungi, parasites, and viruses. All of these "bugs" coexist peacefully and naturally in a healthy person, with the greatest number found in the intestines. Scientists refer to all these coexisting "bugs" in our bodies as the microbiome. 

The microbiome plays a key role in promoting the smooth daily operation of the human body. It consists of both helpful and potentially harmful microbes. The disturbance in the balance between the helpful and harmful microbes may arise due to infectious illnesses, certain diets, prolonged use of antibiotics or other bacteria-destroying medications, which can lead to the body becoming more susceptible to diseases. 


Scientists believe that probiotics are most effective at both ends of the age spectrum, that is, children and the elderly, during stress, after antibiotic consumption, and so on. Probiotics influence the bacteria colonization process, which can lead to a faster restoration of a healthy microbiome and a lower risk of illness. 

Probiotics also help to maintain health by influencing the body's immune response. Microbiota aid in the stimulation of the immune system in the body; for example, a healthy microbiota will protect the body from pathogenic organisms that enter the body, such as through the consumption of contaminated food and beverages.

A variety of bacteria families are found in the human gut, including Prevotella, Ruminoccoides, Bacteroides, Lactobacillus, Clostridium, and Firmicutes. These microbes in the gut prevent the overgrowth of harmful bacteria by competing for nutrients and attachment sites on the mucous membrane of the gut, which in turn provides immune activity to the body. 
 In a nutshell, while there are numerous additional benefits to consuming probiotics, such as improved skin health, scientists are still trying to figure out how probiotics can help with other health conditions. However, large-scale studies, such as the Human Genome Project, show promising results on the health benefits of probiotics.

 

References

1.    Harvard T.H. Chan. School of Public Health. The Nutrition Source. https://www.hsph.harvard.edu/nutritionsource/microbiome/

2.    Harvard T.H. Chan School of Public Health. Bugs in the system. https://www.hsph.harvard.edu/magazine/magazine_article/bugs-in-the-system/?utm_source=Facebook&utm_medium=Social&utm_campaign=Chan-Facebook-General

 

 

Probiotics & COVID-19

World Health Organization (WHO) defines probiotics as live microorganisms that when administered in adequate amounts confer health benefits on the host. It can be found in fermented food (E.g.: yogurt, kefir, sauerkraut, tempeh, and kimchi), dietary supplements, and cosmetics.

Probiotics may contain variety of microorganisms. The most common are Lactobacillus and Bifidobacterium. There are also other bacteria being used as probiotics (e.g.: Saccharomyces boulardii.)
 

According to studies, different types of bacteria exert different effect to human body. Therefore, choosing the right strains and types of probiotics is essential for it to works on the said health concern.

 

How does probiotics help to maintain health? 

There are variety of ‘bugs’ that coexist naturally in the body such as bacteria, fungi, parasite and viruses, these are what scientists refer to as microbiome. In the body of a healthy person, all these bugs coexist peacefully. The role of the microbiome is to promote smooth daily operation of human body. However, conditions such as infectious illness, certain diet, prolonged use of antibiotics and/or other bacteria-destroying medications, can lead to body becoming more susceptible to diseases.
 

Due to this, scientists believe that consumption of probiotics influence bacteria colonization process, which can lead to speedy restoration of healthy microbiome and lower risk of being sick.

 

Probiotics and COVID-19?

Probiotic is link with COVID19 due to its ability to boost the immune system. Currently, most extensive researched on probiotics include Lactobacillus, Bifidobacterium, Escherichia Coli, Enterococcus, etc. Although probiotics mechanism profoundly focuses on the gastrointestinal tract, the effect of probiotics is not confined to the digestive system only. Probiotics can act on the entire body via immune modulation. Not only that, it also facilitate the immune system development and maturation and regulate the interaction between host and pathogen by killing the pathogen and regulate the immune responses towards it.

 

One might argue that, but COVID-19 is a viral infection unlike others. A systematic review described probiotics’ efficacy against viral diseases where more than 20 strains of probiotics showed the anti-inflammatory effects on the body and antibody production against viruses.

 

Moreover, study found out that viral loads were lowered upon probiotics supplementation, it is postulated due to immune modulation by microbiota that fights against COVID-19 directly and decrease the risk of secondary infections due to prolonged antibiotics exposure from multiple experimental COVID19 treatment.

 

China’s National Health Commission recommended probiotics for severe COVID-19 patients to restore the intestinal balance and protect from secondary infections. Moreover, gut microbiota’s role in modulating lung diseases has been demonstrated.

 

In conclusion, scientists in this study suggest that many more studies should be established on the effectiveness of using probiotics as prevention and especially treatment of COVID-19. As of now, apart from practicing social distancing, wearing mask, adhere to the standard operating procedure (SOP), individuals may also benefits from probiotics rich foods and supplementation for its boosting immunity properties and fight against COVID-19.

 

Reference

  1. Kurian, S. J., Unnikrishnan, M. K., Miraj, S. S., Bagchi, D., Banerjee, M., Reddy, B. S., Rodrigues, G. S., Manu, M. K., Saravu, K., Mukhopadhyay, C., & Rao, M. (2021). Probiotics in Prevention and Treatment of COVID-19: Current Perspective and Future Prospects. Archives of medical research, 52(6), 582–594. https://doi.org/10.1016/j.arcmed.2021.03.002

Diet Suku – Suku Separuh ?

Suku – suku separuh diet adalah saranan diet oleh Kementerian Kesihatan Malaysia (KKM) untuk cara pemakanan sihat. Pelbagai langkah dan inisiatif telah dilakukan bagi mempromosikan amalan pemakanan sihat kepada rakyat Malaysia. MegaLive menyambut baik saranan ini dengan turut sama mempromosikan amalan pemakanan sihat ini kepada semua.
Suku – suku separuh adalah diet yang merangkumi suku jumlah karbohidrat seperti nasi, mee, bihun, capati, roti dll, suku jumlah protein seperti ayam, ikan, sotong dll dan separuh jumlah sayur – sayuran dan buah – buahan. Pinggan yang dirujuk dalam saranan diet ini adalah pinggan berukuran 10 inci/ 25sm.

Contoh hidangan suku – suku separuh:

 

Capati dengan kuah dhal.
Nasi beras perang dengan ayam tanpa kulit dan sayur.
Nasi putih dengan ikan bakar dan sayur.
Nasi lemak
Roti dengan telur dan salad.

 

Terdapat 5 mesej utama dalam amalan diet suku – suku separuh.

 

Mesej Utama 1: Makan 3 Hidangan Utama yang sihat dalam sehari.

 

Makan sarapan, makan tengah hari, dan makan malam dengan sihat dengan mengikut konsep suku – suku separuh.

Makan pada waktu yang tetap juga membantu pengawalan porsi/ saiz hidangan makanan. Berikut adalah contoh waktu makan seharian.

 

Mesej Utama 2: Makan 1-2 Snek yang Sihat di antara Waktu Makan Jika Perlu

 

Bagi menggalakan pemakanan secara sihat secara holistik atau sebagai gaya hidup, anda juga digalakkan untuk mengambil snek sihat 1-2 kali dari sumber buah – buahan, kekacang, dan sayur – sayuran.

 

Contoh snek sihat yang boleh di ambil 1-2 sajian ialah:

 

 

Mesej Utama 3: Makan Sekurang-kurangnya Separuh Daripada Bijirin Anda Sebagai Bijirin Penuh

 

Malaysia adalah negara di mana, makanan rujinya adalah nasi, oleh itu tidak hairanlah jika kebanyakkan rakyat Malaysia masih berasa tidak kenyang selagi tidak makan nasi. Oleh yang demikian, Kementerian Kesihatan Malaysia (KKM) menggariskan pengambilan karbohidrat hendaklah diambil kebanyakkannya dari sumber bijirin penuh, seperti dari sumber nasi beras perang, roti bijirin mil penuh, jagung, barli dll.

 

Contoh makanan berkarbohidrat yang tinggi serat:

 

 

Mesej Utama 4: Makan Hidangan Tidak Bergoreng dan Tanpa Santan Setiap Hari

 

Seterusnya, lauk -pauk di Malaysia begitu sinonim sekali dengan jenis lauk -pauk yang bergoreng menggunakan minyak yang sangat banyak iaitu menggunakan kaedah ‘deep -frying’. Makanan bergoreng dengan minyak banyak yang digunakan secara berulang – ulang dan makanan yang mengandungi jumlah santan yang tinggi  boleh meningkatkan masalah kesihatan seperti masalah jantung, darah tinggi, kolesterol dan kanser.

 

Justeru, pengambilan makanan dengan cara masakan dan kandungan santan yang tinggi seperti masak lemak, kari, gulai, dan masakkan bergoreng hendaklah dihadkan.

 

Cara mengantikan pengambilan minyak dan santan dalam masakan dan makanan:

 

 

Mesej Utama 5: Makan Makanan yang dimasak di Rumah Lebih Kerap

 

Makanan yang dibeli di luar secara amnya mempunyai kandungan gula, garam, sos, kicap, perasa, dan monosodium glutamate (MSG) yang tinggi, ia juga kebanyakannya menggunakan kaedah memasak yang kurang sihat iaitu dengan cara menggoreng dengan minyak yang banyak dan berulang- ulang.

 

Kandungan makanan yang tinggi garam, gula, sos, kicap, perasa dan MSG boleh menyebabkan tinggi risiko kepada masalah kesihatan seperti diabetes, dan juga darah tinggi.

 

Selain daripada itu, pengambilan makanan dari luar juga seringkali mempunyai jumlah porsi yang tidak mengikut spesifikasi suku – suku separuh, hal ini menyebabkan individu lebih cenderung untuk makaan secara berlebihan dan mendapat lebih risiko untuk menjadi obes.

 

Cadangan hidangan harian di rumah:

 

 

Rujukan

  1. Kementerian Kesihatan Malaysia (KKM). Bahagian Pemakanan. Panduan Pinggan Sihat Malaysia. https://bit.ly/3HHHdU6

Care for Your Urinary Health with Simple Daily Habits

Your urinary health plays a vital role in maintaining overall wellness. Supporting proper urination not only helps flush out toxins but also promotes kidney health and balances bodily functions. If you have trouble urinating or want to maintain a healthy urinary system, there are simple yet effective habits you can adopt. By making mindful choices in your daily routine, you can enhance your comfort, well-being, and quality of life.

1. Stay Hydrated

Water is the essence of life, and drinking enough of it ensures smooth and regular urination. Proper hydration helps flush out harmful toxins, supports kidney function, and prevents urinary tract infections (UTIs) 【1】 . Aim for at least 8 glasses of water daily or more if you are active or live in a hot climate.

2. Include Bladder-Friendly Foods

Your diet plays a crucial role in urinary health. Incorporate foods rich in antioxidants, such as berries, leafy greens, and citrus fruits, to promote bladder function. Cranberries and blueberries, contain compounds that help prevent bacterial adhesion in the urinary tract, reducing the risk of infections 【2】.

3. Herbal Support for Urinary Health

Certain natural herbs, such as celery seeds and traditional products that help improve urination, act as mild diuretics that can help regulate urination and support kidney function. These natural remedies have been traditionally used to aid fluid balance and detoxification 【3】.

4. Exercise Regularly

Physical activity improves blood circulation, which in turn supports kidney and bladder function. Pelvic floor exercises, such as Kegels, strengthen bladder control and reduce instances of leakage or incontinence, particularly in women and aging individuals 【4】.

5. Limit Irritants

Caffeine, alcohol, spicy foods, and artificial sweeteners can irritate the bladder and lead to frequent or uncomfortable urination. Moderation is key—reducing these triggers can help maintain a calm and well-functioning urinary system 【5】.

 

By adopting these simple yet caring habits, you can support your urinary health and enhance your overall well-being. When you prioritize the right care, your body flourishes—show love to your urinary system today and embrace a healthier, more comfortable future.

 

References

  1. Perrier, E. T., Armstrong, L. E., Bottin, J. H., Clark, W. F., Dolci, A., Guelinckx, I., Iroz, A., Kavouras, S. A., Lang, F., Lieberman, H. R., Melander, O., Morin, C., Seksek, I., Stookey, J. D., Tack, I., Vanhaecke, T., Vecchio, M., & Péronnet, F. (2021). Hydration for health hypothesis: A narrative review of supporting evidence. European Journal of Clinical Nutrition. https://pmc.ncbi.nlm.nih.gov/articles/PMC7987589/
  2. Jepson, R. G., Williams, G., & Craig, J. C. (2012). "Cranberries for preventing urinary tract infections." Cochrane Database of Systematic Reviews. https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD001321.pub5/full
  3. Fazal, S. S., & Singla, R. K. (2012). Review on the Pharmacognostical & Pharmacological Characterization of Apium graveolens Linn. Indo Global Journal of Pharmaceutical Sciences, https://www.researchgate.net/publication/231293003_Review_on_the_Pharmacognostical_Pharmacological_Characterization_of_Apium_Graveolens_Linn
  4. Dumoulin, C., Hunter, K. F., & Moore, K. (2018). "Pelvic floor muscle training versus no treatment for urinary incontinence in women: A Cochrane Review." Cochrane Database of Systematic Reviews. https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD005654.pub4/full
  5. Cleveland Clinic. (n.d.). Foods that irritate the bladder. Cleveland Clinic. Retrieved March 25, 2025, from https://health.clevelandclinic.org/foods-that-irritate-the-bladder

 

 

 

 

 

Liver Health 101

The liver is the organ located in the upper right side of the abdomen, just below the diaphragm. It is the largest internal organ of the human body. The main roles of liver include removing toxins from the body, processing food nutrients, and helping to regulate body metabolism.

 

However, there are certain conditions that prevent liver from performing its vital functions including, accumulation of fat in the liver, misuse of alcohol, viral infection, iron or copper accumulation, toxic damage, and cancer.

 

Signs and symptoms of liver diseases


Certain types of liver disease such as non- alcohol fatty liver disease have no symptoms at all. For other liver conditions, the most common symptom is jaundice. Jaundice develops when the liver cannot clear a substance called bilirubin in the body hence making skin and the white eyes area appear yellowish.

 

Other symptoms include abdominal (belly) pain, bruising easily, changes in the color of the urine and stool, fatigue, nausea, or vomiting, swelling in the arms or legs (edema).

 

Once notice any of these symptoms it is best to seek immediate medical attention.

 

Causes of liver diseases


There are many causes of liver disease such as hepatitis virus infections, alcohol related liver disease, toxic effect from medication or/ and herbal medications, autoimmune disease, and congenital abnormalities such as accumulation of iron and copper in the body, or some rare enzyme disorders.

 

Diagnosis of liver diseases


Liver disease is diagnosed using several tests, including physical examination, medical history such as diet, consumption of alcohol, exposure to hepatitis infection, previous blood transfusions, tattoos, and family history of liver disease.

 

Other than these, blood test will also be conducted to test the levels of liver enzymes, jaundice, and the protein production capability of the liver.

 

Ultrasound scan of the abdomen (belly) will be conducted to check liver for abnormal lumps and assess fluid accumulation. Other scan including CT scan, MRI, and biopsy, a small piece of liver tissue is removed and examined under microscope in a laboratory to confirm the diagnosis will all be conducted in giving the precise diagnosis.

 

Treatment of liver diseases


Treatment depends on the cause of liver diseases, but among usual would be to avoid alcohol and any drugs that might damage the liver, consumption of well balance diet, consumption of prescribed medication to manage the disease and periodic removal of blood to bring iron levels down to normal in patient with haemochromatosis.


As for liver cancer, surgery, chemotherapy, and radiotherapy, or liver transplantation are the usual treatment given. In the case where liver is failing, liver transplantation are the usual treatments for liver cancer.

 

References

 

  1. Victoria. Better Health Channel. Liver. https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/liver (Retrieved on November 9, 2022).
  2. Cleveland Clinic. Liver Disease.  https://my.clevelandclinic.org/health/diseases/17179-liver-disease (Retrieved on Novemeber 9, 2022).
  3. Mayo Clinic. Liver Disease. https://www.mayoclinic.org/diseases-conditions/liver-problems/symptoms-causes/syc-20374502 (Retrieved on November 9, 2022). 

 

 

 

NAFLD, what is that?

Fatty liver disease is a condition that affects obese and overweight people. Fatty liver disease means that you have fat inside your liver, which can affect liver functions and cause liver injury over time.

Fatty liver disease can be divided into two types. Individuals with just fat but no damage to the liver is referred to as Non – Alcoholic Fatty Liver Disease (NAFLD), whereas individuals with fat in the liver and signs of inflammation and liver cell damage, is called nonalcoholic steatohepatitis (NASH).

NAFLD is a silent disease with few or no symptoms at all, however you are at risk of having NAFLD if you are:

a. Obese or overweight individuals. 

b. Have type 2 diabetes. 

c. Have high blood pressure. 

d. Have metabolic syndrome (combination of diabetes, high blood pressure, and obesity). 

e. Over the age of 50. 

f. Smoker. 

Symptoms of NAFLD includes: 

a. A dull or aching pain in the top right of the tummy (over the lower right sides of the ribs). 

b. Excessive tiredness. 

c. Unusual weight loss. 

d. Weakness.

Doctors use blood test, imaging test, and liver biopsy to diagnose NAFLD and NASH and to differentiate these two.

NAFLD, on the other hand, usually does not cause any harm in the early stages, but as it progresses, it can cause serious liver damage, including cirrhosis, if it worsens.

Currently, there is no specific medication that can be used to treat NAFLD, but recommended treatments are usually associated with managing current risk factors such as high blood pressure, diabetes, and cholesterol.

Among lifestyle modifications that are highly suggested for NAFLD are losing weight by consuming a healthy diet, limiting processed, sugary and salty foods, exercise regularly, stop smoking, and cut down on drinking alcohol, though NAFLD is not caused by alcohol consumption but, it is advisable to cut down or stop drinking alcohol to not make it worse.

References

  1.       National Health Service (NHS). Non-alcoholic fatty liver disease (NAFLD). https://www.nhs.uk/conditions/non-alcoholic-fatty-liver-disease/#:~:text=Non%2Dalcoholic%20fatty%20liver%20disease%20(NAFLD)%20is%20the%20term,cirrhosis%2C%20if%20it%20gets%20worse. (Retrieved on Nov 2, 2022).
  2.       John Hopkins Medicine. Nonalcoholic Fatty Liver Disease. https://www.hopkinsmedicine.org/health/conditions-and-diseases/nonalcoholic-fatty-liver-disease (Info retrieved on Nov 2, 2022). 
  3.       National Institute of Diabetes and Digestive and Kidney Diseases.  https://www.niddk.nih.gov/health-information/liver-disease/nafld-nash (Info retrieved on Nov 2, 2022).

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How to take care of liver health

The liver is the body's largest organ. It is located in the upper right abdomen, just below the diaphragm.

Among the most essential functions of the liver are:

  1. Produces important substances such as turning fats into energy and creating albumin that helps to carry hormones and drugs.
  2. Get rid of bilirubin in bile, in which the accumulation of bilirubin can lead to jaundice.
  3. Removing waste products from the, such as alcohol and medicine.
  4. Regulating immune response.
  5. Helps in regulating the glucose level in the body. 

With all these functions mentioned, it is extremely important to take care of the liver as it carries various functions in the body.

With all these functions mentioned, it is extremely important to take care of the liver as it carries various functions in the body.

Here are some tips to take care of your liver’s health:

  1. Be careful of alcohol intake. Consumption of alcohol can lead to liver scarring in which in the long run can lead to cirrhosis. 
  2. Wash your produce and steer clear of toxins. Pesticides and other toxins can damage your liver. Always thoroughly wash your produce using salt, vinegar, or simply soak it in water to remove the external pesticides.
  3. Prevent hepatitis A, B, and C

For hepatitis A and B, it is best to get vaccination.

For hepatitis B and C, which can be transmitted by blood and other bodily fluids, practice safe sex to prevent it.

For hepatitis A, which is spread through contact with contaminated foods or water, frequent hand washing and the non-sharing of cutlery are vital.

  1. Maintain a healthy body weight. Being overweight and obese may increase your chances of developing non-alcohol fatty liver disease (NAFLD).
  2. Exercise frequently. 

 

How to Help Your Parents Prevent Osteoporosis

How to Help Your Parents Prevent Osteoporosis

As our parents get older, their bones naturally become weaker, making them more prone to osteoporosis—a condition that causes bones to become fragile and break easily. The good news is that there are simple ways to help them maintain strong bones and reduce the risk of fractures. By making small lifestyle changes and keeping up with regular health checkups, we can ensure our loved ones stay healthy and active. Here are some key ways to prevent osteoporosis.

  1. Ensure They Get Enough Calcium

Calcium is the building block of strong bones, and getting enough of it every day is essential. If our parents do not get enough calcium, their bodies will start taking it from their bones, making them weaker over time. Experts recommend that adults over 50 should have 1,000 to 1,200 mg of calcium daily. Encourage them to drink milk, eat yogurt, and enjoy cheese, as well as fortified foods like tofu and plant-based milk, are great choices. If they do not eat enough calcium-rich foods, a doctor might recommend a supplement to make up for the difference [1].  

  1. Help Them Get Enough Vitamin D

Vitamin D is just as important as calcium because it helps the body absorb calcium properly. Without it, even a good diet will not be enough to keep bones strong. The best way to get vitamin D is through sunlight—just 10 to 30 minutes of sunlight a few times a week can help. But if our parents do not get much sun exposure, they can eat foods rich in vitamin D, such as salmon, eggs, and fortified dairy products. If necessary, a vitamin D supplement can also be helpful, especially for older adults [2].  

  1. Encourage Regular Exercise

Exercise helps maintain bone density, build muscle, and improve balance, reducing the risk of falls and fractures [3]. Strength training and balance exercises, such as walking, are especially beneficial. Research has shown that tailored exercise plans, including Tai Chi, can significantly help prevent falls and improve balance in older adults [4].  

 

By taking these simple steps, we can help our parents stay strong, active, and independent for years to come. Keeping their bones healthy is one of the best ways to show we care. A little encouragement and support can go a long way in ensuring they live a healthy and happy life!

 

References

  1. National Institutes of Health. (n.d.). Calcium - fact sheet for Health professional. https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/
  2. Giustina, A., Bouillon, R., Dawson-Hughes, B., Ebeling, P. R., Lazaretti-Castro, M., Lips, P., Marcocci, C., & Bilezikian, J. P. (n.d.). Vitamin D in the older population: A consensus statement. https://pmc.ncbi.nlm.nih.gov/articles/PMC9607753/
  3. Giangregorio, L. M., & Ponzano, M. (n.d.). Exercise and physical activity in individuals at risk of fracture. https://www.sciencedirect.com/science/article/abs/pii/S1521690X21001305
  4. Chen, W., Li, M., Li, H., Lin, Y., & Feng, Z. (2023). Tai Chi for fall prevention and balance improvement in older adults: A systematic review and meta-analysis of randomized controlled trials. Front Public Health. https://pmc.ncbi.nlm.nih.gov/articles/PMC10509476/#:~:text=Conclusion,with%20exercise%20time%20and%20frequency.

 

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