Skin is the largest organ in our body. Not only that it functions as to protect our body from microbes and the elements, it also helps to regulate body temperature and permits the sensation of touch, heat and cold.

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

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

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

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

Sunscreen is a must

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

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

Move, Move, Move

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

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

Keep your body hydrated

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

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

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

Face and manage your stress. 

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

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

Established a skincare routine

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

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

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

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

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

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

Diet vs skin condition

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

Vitamin C

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

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

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

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

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

References

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

Breast cancer is the second leading cause of cancer deaths especially among women around the world. The development of breast cancer is a multi-step process involving multiple cell types, and its prevention remains challenging in the world. In general, breast cancer results from abnormal and uncontrolled division of the cells in the lobules (milk producing glands) or the ducts (11).

Breast cancer is the most common cancer affecting women in Malaysia. One in 19 women in Malaysia are at risk compared to one in eight in Europe and the United States. According to Malaysia Breast Cancer Foundation, female breast cancer cases reported 65% of women were between age of 40 to 60 years old whereas a total number of incidents with 59.7 Chinese women, 55.8 Indian women and 33.9 Malay women per 100,000 respectively. Unfortunately, 40% of the reported new cases were already in the very advanced stages of the disease (4).

However, of all breast disorders, palpable breast lump is the second most common presentation and important cause of anxiety and fear of cancer (8). Breast lump often found during breast self-exam or breast exam by medical professional. Lumps found one of these ways are called palpable masses or palpable lesions where something that you can touch or feel (11).   

How to know if a breast lump is normal or abnormal? 

By comparison to breast cancer (carcinomas), benign breast lump often smooth, well demarcated dominant masses that are mobile whilst breast cancer is more likely to be malignant include firmness with poorly defined margins, irregular edges, immobility, or fixation to the surrounding tissues (3,10).

“The most common causes of breast lump or palpable masses can be cysts, fibroadenomas, and carcinomas. Breast cysts is a fluid filled sacs or a water- filled balloon inside the breasts. Cysts are normally round or oval which has distinct edges, smooth, firm, and mobile (9). Meanwhile, fibroadenomas commonly found in women in their 20’s and 30’s, but they can be found in women at any age. They tend to shrink after a woman goes through menopause (2). Both cysts and fibroadenomas are generally benign or harmless but it is important for women to have regular breast exams or imaging test before any symptoms appear. Of all breast disorders, carcinomas are a type of malignant breast lump where a tumor or mass start in the epithelial cells that line organtissues such as adenocarcinoma (3).” 

In short, breast self-exam, or regularly examining your breasts on your own, can be an important way to find a breast cancer early, when it is more likely to be treated successfully.

Sign and Symptoms of Breast Cancer (1)

The most common symptom breast cancer is a new lump or mass that is painless, hard and has irregular edges. However, it can also be tender, soft, or round and can even be painful.

Women need to be aware of changes in your breast and to know signs and symptoms of breast cancer. This is because sometimes mammograms or regular breasts check do not find every breast cancer.

Other possible symptoms of breast cancer may include:

• Skin dimpling
• Breast or nipple pain
• Nipple retraction or inverted
• Red or pitted skin over your breast
• Change of the appearance of the skin on your breast.
• Nipple discharge (other than breast milk)
• Swollen lymph nodes (sometimes breast cancer can spread to lymph nodes under the arm or around the collar bone and cause a lump

Although some of the symptoms may be caused by things other than breast cancer, if you have them, they should be reported to health care professional and have screening tests.

Source: Breast Cancer Foundation

Risk Factors of Breast Cancer (5,11)

No one knows for certain what causes breast cancer. However, a number of risk factors are known to increase the chance of developing breast cancer. Some of the risk factors are beyond control, while some are linked to cancer-causing factors in the environment or due to lifestyle and personal choices such as pregnancy, smoking and drinking.

• Gender

Woman is the most significant risk factor for developing breast cancer. This is due to women’s breast cells are constantly changing and growing as a results of the activity of the female hormones estrogen and progesterone.

• Age

As we age, you could be at higher risk of getting breast cancer. From age 30 to 39, the risk is 1 in 228, or .44%. That jumps to 1 in 29, or just under 3.5%, by the time you are in your 60s.

• Family history of breast cancer

If you have a first-degree relative (mother, daughter, sister) or multiple relatives affected by breast or ovarian cancer (especially before they turned age 50), you could be at higher risk of getting breast cancer.

• Not having children (parity) or late pregnancies

Women who have no children (nulliparity) or who had their first child after age 35 have a higher breast cancer risk.

• Breastfeeding

Multiple pregnancy or become pregnant at an early age reduces breast cancer as breastfeeding will reduce their estrogen level and hence reduce the possibility of breast cancer risk.

Pregnancy changes the lobules inside the breast and that the lobules of women who have carried a pregnancy to term differ from those of a woman has not been pregnant. Thus, it may be that breast-feeding reduces breast cancer risk by changing the mammary gland in specific ways.

• Oral contraceptive use

Women using oral contraceptive have a slightly greater risk of breast cancer than women who have never used them.

• Hormone replacement therapy 

Long-term use of hormone replacement therapy (HRT) after menopause, particularly oestrogen and progesterone combined, may slightly increase your risk of breast cancer. 

• Alcohol

Use of alcohol slightly increased risk of developing breast cancer.

• Obesity and high-fat diets

Obesity has been found to be a breast cancer risk factor especially for women after menopause. Having more fat tissue can increase your estrogen levels and increase your likelihood of developing breast cancer as fat tissues will produce estrogens as well.

Studies of fat in the diet have not clearly shown that this is a breast cancer risk factor. However, most studies found that breast cancer is less common in countries where the typical diet is low in total fat, low in polyunsaturated fat, and low in saturated fat.

REFERENCES

1. American Cancer Society. 2019. Breast Cancer Signs and Symptoms [online]. Available from https://www.cancer.org/cancer/breast-cancer/about/breast-cancer-signs-and-symptoms.html [Accessed on 13 April 2020].
2. American Cancer Society. 2019. Fibroadenomas of the Breast. Available from https://www.cancer.org/cancer/breast-cancer/non-cancerous-breast-conditions/fibroadenomas-of-the-breast.html [Accessed on 13 April 2020].
3. American Cancer Society. 2019. Type of Breast Cancer [online]. Available from https://www.cancer.org/cancer/breast-cancer/understanding-a-breast-cancer-diagnosis/types-of-breast-cancer.html [Accessed on 13 April 2020].
4. Breast Cancer Foundation. (n.d). About Breast Cancer [online]. Available from https://www.breastcancerfoundation.org.my/about-breast-cancer [Accessed on 13 April 2020].
5. Breast Cancer Organization. 2016. Breast Cancer Risk Factors [online]. Available from https://www.breastcancer.org/symptoms/understand_bc/risk/factors [Accessed on 13 April 2020].
6. Breast Cancer Organization. 2019. Keep an Eye on Benign Breast Lumps is Safe Alternative to Immediate Biopsy [online]. Available from https://www.breastcancer.org/research-news/20091120 [Accessed on 13 April 2020].
7. Jaime, H. and Kimberly, H. 2019. A Comprehensive Guide to Breast Cancer: Breast cancer overview [online]. Available from https://www.healthline.com/health/breast-cancer#types [Accessed on 13 April 2020].
8. Kumar, A., Vohra, L., S., Bhargava, S. and Reddy, P., S. 2017. INVESTIGATION OF BREAST LUMP: AN EVALUATION. Medical Journal Armed Forces India 55(4): 299-302.
9. Mayo Clinic. 2018. Breast cysts [online]. Available from https://www.mayoclinic.org/diseases-conditions/breast-cysts/symptoms-causes/syc-20370284 [Accessed on 13 April 2020].
10. Sandhya, P. 2001. Detection and Evaluation of a Palpable Breast Mass. Mayo Clinic Proceedings 76 (6): 641-648.
11. Sun, Y., S., Zhao, Z., Zhang, N., Y., Fang, X., Hang, J., L., Zhi, Y., Z, Wen, S., Jiang, J., M., Yao, P., P. and Han, P., Z. 2017. Risk Factors and Preventions of Breast Cancer. International Journal of Biological Sciences. 13 (11): 1387-1397.

This is because, breastmilk is the ideal food for infants. Breastmilk provides all the energy and nutrients that the infant needs for the first months of life, and it continues to provide up to half or more of a child’s nutritional needs. From the age of 6 months, children should begin eating safe and adequate complementary foods while continuing to breastfeed for up to 2 years and beyond. Other than that, breastmilk also contains antibodies which help protect against many common childhood illnesses.

Breastfed children perform better on intelligence tests, are less likely to be overweight or obese and less prone to diabetes later in life. Women who breastfeed also have a reduced risk of breast and ovarian cancers.

However, how about the mother nutrition, should lactating mother eat more, for the sake of the baby?

Breastfeeding mothers generally need more calories to meet their nutritional needs while breastfeeding. An additional 450 to 500 kilocalories (kcal) of healthy food per day is recommended for well-nourished breastfeeding mothers, compared with the amount they were consuming before pregnancy  (approximately 2,300 to 2,500 kcal per day for breastfeeding women verses 1,800 to 2,000 kcal per day for moderately active, non-pregnant women who are not breastfeeding). The number of additional calories needed for an individual breastfeeding woman is also affected by her age, body mass index, activity level, and extent of breastfeeding (exclusively breastfeeding verses breastfeeding and formula feeding).

To get these extra calories, focus on making healthy choices to help fuel your milk production. Choose for protein rich food, such as lean meat, eggs, dairy, beans, lentils and seafood low in mercury. Choose variety of whole grains as well as fruits and vegetables.

Eating a variety of foods while breast-feeding will make your baby have variety of complete nutrients through the breastmilk.  But, if you are picky eater or a juggler who does not have time to eat, then discuss with your healthcare provider for daily multivitamin to consume until you wean your baby.

Another essential thing for mother when it comes to breastfeeding, is water consumption, it is very important for a breastfeeding mother especially to drink enough water in order to produce milk and to not making your dehydrate as well.

Be wary of juices and sugary drinks, however. Too much sugar can contribute to weight gain — or sabotage your efforts to lose pregnancy weight. Too much caffeine can be troublesome, too. Limit yourself to no more than 2 to 3 cups (16 to 24 ounces) of caffeinated drinks a day. Caffeine in your breast milk might agitate your baby or interfere with your baby’s sleep.

If you are exclusive pumping breastmilk for your baby, consider pumping your breastmilk every few hours in order to make sure the milk supply imitate the baby breastfeeding hour.

What foods and drinks should I limit or avoid while breast-feeding?

Certain foods and drinks deserve caution while you are breast-feeding. For example:

Alcohol. There is no level of alcohol in breast milk that is considered safe for a baby. If you drink, avoid breast-feeding until the alcohol has completely cleared your breast milk. This typically takes two to three hours for 12 ounces (355 milliliters) of 5% beer, 5 ounces (148 milliliters) of 11% wine or 1.5 ounces (44 milliliters) of 40% liquor, depending on your body weight. Before you drink alcohol, consider pumping milk to feed your baby later.

Caffeine. Avoid drinking more than 2 to 3 cups (16 to 24 ounces) of caffeinated drinks a day. Caffeine in your breast milk might agitate your baby or interfere with your baby’s sleep.

Fish. Seafood can be a great source of protein and omega-3 fatty acids. Most seafood contains mercury or other contaminants, however. Exposure to excessive amounts of mercury through breast milk can pose a risk to a baby’s developing nervous system. To limit your baby’s exposure, avoid seafood that is high in mercury, including swordfish, king mackerel and tilefish.

Remember, there is no need to go on a special diet while you are breast-feeding. Simply focus on making healthy choices — and you and your baby will reap the rewards.

References

1. World Health Organization (WHO). Fact Sheet on Breastfeeding. https://www.who.int/health-topics/breastfeeding#tab=tab_ (Accessed on June 4, 2020)
2. Centre of Disease Control (CDC). Maternal Diet, Diet Consideration for breastfeeding mothers. https://www.cdc.gov/breastfeeding/breastfeeding-special-circumstances/diet-and-micronutrients/maternal-diet.html (Accessed on July 4, 2020).
3. Mayo Clinic. Infant and Toddlers Diet. https://www.mayoclinic.org/healthy-lifestyle/infant-and-toddler-health/in-depth/breastfeeding-nutrition/art-20046912 (Accessed on July 4, 2020)
4. Breastfeeding Diet 101 – What to Eat While Breastfeeding. https://www.healthline.com/nutrition/breastfeeding-diet-101 (Accessed on July 4, 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).

Omega-3-rich foods

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

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

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

Antioxidant and vitamin-rich foods

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

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

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

Almond, pumpkin, corn, collard, red bell pepper, and soy-based foods are examples of vitamin E-rich foods. According to research, Vitamin E or tocopherol works synergistically with Vitamin C to protect against UV radiation or sun damage.

Since most of the antioxidant- and vitamin-rich foods are mainly fruits and vegetables, it is essential to consume fruits and vegetables as suggested to have young looking skin! 

Sugar

Sugar, as many people already know, is bad for your health because it raises your blood sugar level, which can lead to obesity, diabetes, heart disease, and other metabolic diseases. But it's also bad for your skin.

Sugar, in any form, has an impact on the two main causes of acne: hormones and inflammation. When you consume refined and processed carbohydrates, such as white sugar, your blood sugar levels rise faster, and your pancreas responds by releasing insulin. By avoiding sugar, you may be able to reduce the amount of insulin your body produces, which will reduce the oil and acne production.

Desserts such as cakes, tarts, cookies, 'traditional' kuih, and bakery products are high in sugar. Our daily staple foods are also high in refined carbohydrates or refined sugar. White rice, white bread, noodles, and flour-rich foods are all high in refined carbohydrates, which can harm the skin condition in the long run.

In conclusion, eating a healthy and well-balanced diet is the best way to achieve younger-looking skin. Consuming a lot of fresh products, limiting processed foods, oily foods containing trans fat, and sugary foods will help you not only have younger looking skin but also a healthier body!

References

1. Cleveland Clinic. 23 Foods that are good to your skin. https://health.clevelandclinic.org/23-foods-good-skin/ (Accessed on January 8, 2020).
2. Food fix: Healthier skin. https://www.healthline.com/health/beauty-skin-care/skin-diet#Food-Fix:-Foods-for-Healthier-Skin (Accessed on January 8, 2020).
3. Dattola, A., Silvestri, M., Bennardo, L., Passante, M., Scali, E., Patruno, C., & Nisticò, S. P. (2020). Role of Vitamins in Skin Health: A Systematic Review. Current Nutrition Reports, 1-10.
4. Schagen, S. K., Zampeli, V. A., Makrantonaki, E., & Zouboulis, C. C. (2012). Discovering the link between nutrition and skin aging. Dermato-endocrinology, 4(3), 298-307.
5. Cao, C., Xiao, Z., Wu, Y., & Ge, C. (2020). Diet and Skin Aging—From the Perspective of Food Nutrition. Nutrients, 12(3), 870.
6. Siong, T. E., ASEAN, K. L. M., Noor, M. I., Azudin, M. N., & Idris, K. (1988). Nutrient composition of Malaysian foods.

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

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

Placenta consumption in Malaysia.

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

Benefits of placenta consumption.

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

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

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

Caution with regard to placenta in the supplement

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

References

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

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

Yes, it is indeed all of these!

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

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

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

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

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

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

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

References

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

Functions of EPO in Women’s Health.

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

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

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

Dosage and what to be cautious of with EPO

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

In conclusion,

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

References

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

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

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

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

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

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

General calories intake

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

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

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

Calorie counter

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

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

Gap between unhealthy diet and body needs

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

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

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

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

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

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

Benign Prostatic Hyperplasia

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

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

Prostatitis

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

Prostate Cancer

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

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

Healthy Eating – Better Health!

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

Exercise For Everyone!

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

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

References

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

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

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

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

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

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

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

References

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

Oyster supplementation (1, 2, 3)

When it comes to oyster supplementation, people always thought that it came from its shell and not the meat, but the truth is, it comes from its creamy flesh meat!

The creamy flesh of oysters is cleaned and depurated. It is then processed and made into capsules, powder, and tablets. This is actually good news for those who cannot consume slimy, meaty food and thus can take it in tablet or capsule form.

Many people have started to consume oysters for their known ability to increase testosterone levels in men. It is also well known for its benefits in supporting men’s reproductive health as it contains a high level of zinc.

Since oysters are high in zinc, oyster extraction supplementation is highly recommended for those who are deficient in this nutrient. This is a very important nutrient that can help your immune system and improve your body’s metabolism as well. 

Zinc is a trace mineral that is essential for various body functions, such as protein synthesis, collagen formation, wound healing, and healthy immune function. Apart from that, it is also needed to support prostate and reproductive health, especially for males. Individuals who have digestive disorders such as Celiac Disease and Chron’s Disease and/or are on a vegan diet are at higher risk of being zinc deficient and thus require zinc supplementation. 

Zinc deficiency can lead to fatigue, impaired senses of taste and smell, poor appetite, slow wound healing, poor immunity, and hair loss as well. 

What do the study's findings say? (4,5)

In 2003, a study in Japan used oysters, which contain a significant amount of zinc, to investigate whether they could improve the reproductive health of mice. This study was conducted on three groups of mice, where the first group was supplemented with a diet rich in zinc from oysters, the second group was supplemented with zinc from zinc carbonate, and the third group was fed a diet deficient in zinc.

This study found that mice supplemented with zinc either from oyster extraction or zinc carbonate had improved serum levels of zinc, improved sperm motility and maturation, increased successful pregnancy rates, increased maternal weight gain, increased the number of live fetuses, increased fetal body weight, and had better embryonic development as compared to mice fed a diet deficient in zinc. Thus, this study suggested that oyster extraction is a useful supplement that can prevent reproductive defects from zinc deficiency, and the bioavailability of zinc may be identical to zinc carbonate.

Another recent study that was conducted in 2018 with regards to men’s reproductive health and oysters is the review article that concluded that zinc is vital in men’s reproductive health since the adequacy of zinc content in seminal plasma is needed for men’s germination, normal sperm function, and fertilization. The review also noted that seminal fluid deficiency causes infertility, and many studies prove the association of the seminal plasma zinc concentration with the physiology and pathogenesis of sperm and its quality. The study also indicates that men who are smokers have a higher possibility of becoming infertile, as the toxin in cigarettes can lead to oxidative stress that can hinder the efficacy of seminal fluid and sperm parameters.

In conclusion

To date, there has been no meta-analysis or systematic study with regards to oysters specifically and men’s reproductive health. However, randomised controlled trials and review articles from a few studies, such as the two above, are able to portray that zinc deficiency may hinder sperm quality and fertility in men. Since oysters have a significant amount of zinc, they can be used to treat or prevent men’s reproductive health problems. Furthermore, the study also noted that the content of taurine and glycogen will also help alleviate this problem.

References

1. Men’s Health Online Magazine. Take This Supplement to Improve you Sex Life. https://www.menshealth.com.au/oyster-and-zinc-supplement-improves-sex-health (Accessed on August 13, 2020).
2. Men’s Health Online Magazine. Oyster Nutrition Facts. https://www.menshealth.com/nutrition/a19527227/oysters-nutrition-facts/ (Accessed on August 13, 2020).
3. Are Oysters Good for you? Benefits and Danger. https://www.healthline.com/nutrition/oysters#1 (Accessed on August 13, 2020).

Benign Prostatic Hyperplasia (BPH) is a condition in which the prostate is enlarged but not cancerous. It is also known by a few other names, such as benign prostatic obstruction, benign prostatic hypertrophy, and enlargement of the prostate. According to the National Health Morbidity Survey Malaysia (NHMS), 16% of Malaysian men over the age of 40 suffer from this problem. The signs and symptoms of this problem usually worsen as men get older, which is why the NHMS reported that the percentage of men with symptomatic BPH increased from 10% among 40-year-old men to 33% among 75-year-old men.

Among the signs and symptoms of this problem are:

• Frequent or urgent urinating problem.
• Increased frequency of urination at night (nocturia).
• Difficulty starting urination
• A weak or interrupted urine stream.
• Dribbling at the end of urination
• Urine incontinence
• Pain after ejaculation or during urination
• Unusual urine colour or smell
• Inability to completely empty the bladder.

Most of these symptoms usually come from a blocked urethra or an overworked bladder from trying to pass the urine through the blockage in the bladder. For BPH, the size of the prostate does not necessarily indicate the severity of the problem; men can have a greatly enlarged prostate with little blockage and a few symptoms or a minimally enlarged prostate with greater blockage and more symptoms.

The cause of this condition is rather poorly understood, but there are probably two reasons for this, according to scientists. First, throughout their lives, men produce testosterone (male hormone) and a small amount of oestrogen (female hormone), but as men age, the amount of active testosterone decreases, leaving a higher proportion of oestrogen, which promotes prostate cell growth, hence the enlargement of the prostate. Second, it is due to the dihydrotestosterone (DHT) hormone, which plays roles in prostate development and growth. As men get older, they continue to produce and accumulate high levels of DHT in the prostate, which encourages prostate cells to continue growing. This is also theorised because men who do not produce DHT do not develop BPH.

 There are various treatments that can help with BPH, depending on the individual's severity and condition. Discuss your condition with your healthcare professionals so they may suggest a better treatment plan for you. The treatment plan usually involves lifestyle modifications such as:Urinating as soon as you feel the urge

•  Go to the bathroom to urinate, even when you don’t feel the urge.

• avoiding over-the-counter decongestants or antihistamine medications, which can make it harder for the bladder to empty.

• Avoid alcohol and caffeine, especially in the hours after dinner.

• Reduce your stress level, as nervousness can increase the frequency of urination.

• Exercise regularly, as a lack of exercise can aggravate your symptoms.

• Learn and practise Kegel exercises to strengthen your pelvic muscles.

• Keep warm, since being cold can make symptoms worse. 

As for the treatment from healthcare professionals, its usually includes prescription of medication (alpha blockers, alpha reductase inhibitors, etc.), minimally invasive procedures (transurethral needle ablation, high intensity focus ultrasound, prostatic stent insertion), and surgery (laser surgery, open prostatectomy, transurethral incision of the prostate (TUIP). Bottom line: talk to your doctor regarding your condition. No matter how insignificant you may think things that occur to you are, they might actually be a symptom of a disease.

References

1. Mayo Clinic. Benign Prostatic Hyperplasia (BPH). https://www.mayoclinic.org/diseases-conditions/benign-prostatic-hyperplasia/symptoms-causes/syc-20370087 (Accessed on Feb 25, 2021).

2. National Institute of Health (NIH). National Institute of Diabetes and Digestive and Kidney Diseases. Benign Prostatic Hyperplasia (BPH). https://www.niddk.nih.gov/health-information/urologic-diseases/prostate-problems/prostate-enlargement-benign-prostatic-hyperplasia (Accessed on Feb 25, 2021).

3. What do you want to know about enlarged prostate? https://www.healthline.com/health/enlarged-prostate (Accessed on Feb 25, 2021).

4. Ministry of Health Malaysia (MOH). National Health Morbidity Survey (NHMS) (2018) Infographic Booklet  

To answer this, it really is a very tricky one. There are always two sides to a story when it comes to this. One believes that juicing is unhealthy than eating whole fruits due to the loss of fibre throughout the process, which makes fructose (sugar in fruit) absorb even quicker as compared to when it is combined with fibre, thus making it less healthy (1).

Another belief is that juicing is better than eating whole fruits and vegetables because the body can absorb them better and let the digestive tract rest from digesting fibre. If one considers blending fruit, that is even better since the edible fibre in it makes us feel full, so it promotes satiety (1).

So should we consider juicing, blending, or just eating raw fruits and vegetables?

Three longitudinal prospective cohort studies found that greater consumption of fruits such as blueberries, grapes, apples, bananas, and grapefruit reduced the risk of type 2 diabetes, while greater consumption of fruit juice was associated with an increased risk of type 2 diabetes (2).

When fruit is squeezed for its juice, what is left inside is basically sugar, vitamins, and antioxidants such as carotenoids, etc.; thus, it is healthier in this aspect as compared to frizzy drinks (3). However, the amount of sugar inside both of these drinks is about the same, which is about 20–26 g of sugar per cup (3).

The reason why fruit juice contains a higher sugar content as compared to fresh fruit even when it is 100% fruit juice without the addition of anything else is because, for example, in order to make 250 ml of orange juice, two medium-sized oranges are needed, and that is only 250 ml. Since when it is in liquid form, people tend to consume it even more, thus more fruits are needed. As the number of fruits increases, so does the sugar in them, but not the fibre inside, which in turn makes them have loads of sugar (1, 3, 4, 7, 8).

According to the Singapore Health Promotion Board, many people may think that naturally occurring sugar is healthier than added sugar, but actually there is no chemical difference between the two, and they have the same impact on blood sugar levels when ingested (8).

The same case goes to smoothies, not only because they have a lot of sugar from a large number of fruits, but also because various protein-based foods like yoghurt, milk, almond milk, etc. that are mixed together with them will increase their calories as well (4).

The high sugar levels in both of these drinks make them high-calorie beverages and thus pose the same effect as high-calorie food, which can lead to weight gain. As we know, Malaysia is the fattest country in Southeast Asia, and one of the contributing factors is a lack of knowledge on what can increase weight and what cannot.

Weight gain is linked to many health problems, such as heart diseases, metabolic syndrome, cancer, bone and joint problems, kidney problems, etc. (3).

A study on the composition of grapefruits with different methods of household processing also found out that the composition of antioxidants in blended grapefruit has a higher concentration of the beneficial compound as compared to juicing or hand squeezing (5).

However, as for the absorption of beta carotene, a study found that fruit and vegetable juice makes beta carotene absorb better as compared to blending or eating raw fruit. This is due to the fact that fibre hinders the absorption of beta-carotene (6).

The takeaway message

Eating raw fruit, juicing, and blending all have their pros and cons. What is important is to always take into account the amount of sugar and fibre content. All in all, make sure that you have a balanced, nutritious, and moderate diet as suggested by the Ministry of Health: eat 3 servings of vegetables per day and 2 servings of fruits per day. Vary the way vegetables and fruit are cooked or served and eat them in moderation.

References

1. Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/juicing/faq-20058020

2. MurakiIsao, ImamuraFumiaki, Manson JoAnn E, Hu Frank B, Willett Walter C, van Dam Rob M et al. Fruit consumption and risk of type 2 diabetes: results from three prospective longitudinal cohort studies BMJ 2013; 347 :f5001. https://www.bmj.com/content/347/bmj.f5001

3. Healthline (n.d). Is Fruit Juice is as Unhealthy as Sugary Soda? https://www.healthline.com/nutrition/fruit-juice-vs-soda#sugar-content

4. Healthline (n.d). Juicing vs Blending: Which one is better for me? https://www.healthline.com/health/food-nutrition/juicing-vs-blending

5. Ram M Uckoo1, Guddadarangavvanahally K Jayaprakasha, V M Balasubramaniam, Bhimanagouda S Patil. Grapefruit (Citrus Paradisi Macfad) Phytochemicals Composition Is Modulated by Household Processing Techniques.

6. Julia K Kolodziejczyk1, Shirley W Flatt, Loki Natarajan, Ruth Patterson, John P Pierce, Gregory J Norman. Associations of Soluble Fiber, Whole Fruits/Vegetables, and Juice With Plasma Beta-carotene Concentrations in a Free-Living Population of Breast Cancer Survivors. Women Health 52(8). DOI: 10.1080/03630242.2012.728189

7. How many orange does it take to make a cup of orange juice? (n.d). https://www.eatdifferentrd.com/blog/2016/8/12/how-many-oranges-does-it-take-to-make-a-cup-of-oj

8. Chanel News Asia (CNA) International (2019). That cup of fresh fruit juice could contain as much sugar as a soft drink. https://www.channelnewsasia.com/news/singapore/fruit-juice-sugar-diabetes-health-risks-soft-drink-11708652