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Breathing Life into the Lungs!

Often, we find people trying to be healthy in general, but rarely do they take really good care of their specific organ unless a deformity is detected. With regards to the lung, it is the most important organ in our body, yet we take it for granted most of the time. Partly because breathing is something that we do without even realising it. Here are some fun facts about lung that may make you feel WOWW and start to take care of your lung even better!

We breathe in and out about 22,000 times a day. When resting, an average adult breathes about 12–20 times per minute. Though it looks small inside our body, when the lung is spread out, its size is actually about half the size of a tennis court. It has 2400 km of airways and up to 500 million alveoli (places where oxygen exchange occurs in the lung). Our lung is very unique in such a way that, though it has left and right sides, both of these are not entirely identical; the left lung is smaller than the right lung, and the left lung has only two lobes while the right lung has three (1).

 

Amazing, isn’t it? Starting today, let's not take the lung for granted. Now, it is time to find out how to breathe life into the lung.

 

Smoking and your lung health (2,3)

 

Among the things that you can start to cultivate in order to take care of your lungs is to stop smoking if you are a smoker. Though it is easier said than done, there are thousands of people who have successfully quit smoking with the correct guidance, motivation, and support. Above all, you must first recognise the factors that influence you to smoke and start to tackle them. As for addiction, it is something that can be worked out with patches, medication, support from your loved ones, and a conducive environment. If you are a passive smoker, it is time for you to take charge of your life. It is time to be stern if the smoker is one of your loved ones; provide them with some rules and regulations for smoking; and if it is in public, avoid places where you know smokers will be there. Remember, you’re saving your lung while doing so!

 

If you are a passive smoker or you are currently smoking and have yet to quit, you may consider supplements to take care of your lung health while trying to quit smoking. A herbal supplement such as tiger milk mushroom is suitable for smokers, people with breathing problems like cough and cold, senior citizens with weak hearts, and those who are always exposed to harmful smoke, like passive smokers.

 

 

Exercise or simply move (4)

 

Exercise can also help make sure your lung health is tip top! Exercise can be considered any kind of physical activity. It can be structured or planned exercise or simply your daily chores, which require you to move your body and sweat out. With the correct exercise that requires your cardiovascular conditioning, or simply put, exercise that involves your heart and lungs to pump the blood even quicker and to breathe in and out at a much quicker pace, it is considered aerobic exercise or moderate exercise. This includes activities like brisk walking, swimming, running, and cycling. All these activities, if done correctly, will improve your lung capacity, which is good for your lung health as well.

 

 

Stay indoors and avoid harmful pollution (3)

 

Nowadays, with our current transportation system in Malaysia, it is very likely for us to inhale bad air into our lungs. What you can do with regards to this is avoid heavy traffic and clean your house regularly to avoid the buildup of mold, dust, and allergens. You may ventilate your house and workplace frequently as well, so they have a good air circulation system inside. One of the smart ways that you can do before you plan your journey is to check the air quality of the place that you plan to go.

 

 

Prevent infection (3,5)

 

As for infection related to the lung, it can be due to various reasons, but one thing you can do to decrease your risk of getting infected is by frequently washing your hands. Do not touch your face with unwashed hands. Some people even consider getting the flu vaccine. Talk to your doctor to find out whether you should get a flu vaccination.

 

In conclusion,

 

It is easy to actually value your lung's worth and take care of it if you are living a mindful life. A simple activity like opting to use stairs instead of an elevator or lift can also benefit your lung. Avoid places with heavy traffic and wear proper personal protective equipment when handling hazardous or harmful chemicals. Making sure your house is properly ventilated can improve indoor air quality. Start now to take care of your lung, or you will regret it!

 

References

 

  1. The Lung Association. Breathing and Fun Facts about Lung (2016). https://www.lung.ca/lung-health/lung-info/breathing (Accessed on September 30, 2020)
  2. Ministry of Health Malaysia (MOH). My Health Portal. Quit Smoking (2012). http://www.myhealth.gov.my/en/quit-smoking-prime-years-2/(Accessed on September 30, 2020)
  3. National Institute of Health (NIH). Nationa Heart, Lung, and Blood Institute. Keeping your lung healthy (2019). https://www.nhlbi.nih.gov/health-topics/how-lungs-work (Accessed on September 30, 2020)
  4. European Lung Foundation (ELF). Your lung and exercise. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4818249/pdf/EDU-ELF121.pdf (Accessed on September 30, 2020).
  5. Five ways to Keep your lung healthy and whole. https://www.healthline.com/health/understanding-idiopathic-pulmonary-fibrosis/ways-to-keep-your-lungs-healthy-and-whole#5.-Breathe-deeply (Accessed on September 30, 2020).

Tiger Milk Mushroom: What do you need to know?

Lignosus rhinoceros, or its common name, Tiger Milk Mushroom, has been used since ancient times. It is very precious due to its rarity, since it grows in isolation. Within the same 5km radius, you will not find another stalk of Tiger Milk Mushroom. Another reason is that the medicinal properties of Tiger Milk Mushroom are only found in the underground tuber; if you find it at the stage where it has already sprouted out from the ground with a stem and cap, the active compound inside it may have already diminished. Tiger Milk Mushroom, also known as ‘Cendawan Susu Harimau, got famous after the former Prime Minister, Tun Dr. Mahathir Mohamad, said his chronic cough stopped after he consumed Chinese medicine derived from Tiger’s Milk Mushroom at the opening of the International Convention on Biotechnology in 2002 in Kuala Lumpur (1, 2).

Just as its name implies, folklore tales and Indigenous people believe that the mushroom grows whenever drops of tiger’s milk fall to the ground. The mushroom grows on soil deep in the tropical jungles; they thrive in areas with humidity levels over 80% and grow mainly in Genting Highland and Kuala Lipis in Pahang and in Perak (3).

 

Tiger Milk Mushroom and its Benefits

 

The tiger milk mushroom consists of three parts: its cap (pileus), stem (stipe), and tuber (sclerotium). The sclerotium is a compacted mass of fungal mycelium containing food reserves, while the cap and stem are woody. The sclerotium, or tuber, is the part where most of its medicinal properties are stored. The sclerotium is white and yields a milk-like solution that tastes like milk (3).

 

 

 

Since ancient times, tiger milk mushrooms have been used by the indigenous community in Malaysia to treat common colds, coughs, flu, and asthma. A study on rats with asthmatic symptoms found that the usage of tiger milk mushroom extract can improve asthmatic rats TH2 cells, which are important in producing Immunoglobulin E (Ig E). IgE is the antibody that will help to recognise a foreign body or allergen that will cause a reaction in the body and chase it away (3).

 

Tiger milk mushroom is also found to have some natural anti-coagulant properties. Anticoagulant properties are important during thrombolysis treatment. Thrombolysis is the treatment that is used to dissolve blood clots, either in the brain or an artery. Some of the natural anticoagulant and fibrinolytic agents are also used to treat thrombolytic conditions. Certain studies also found out that ‘wood ear fungus’ (a type of mushroom) is able to produce protease-like fibrinolytic enzymes, which could serve as thrombolytic agents to dissolve blood clots. Since the study found out that tiger milk mushroom also has the same protease enzyme, with this property demonstrated by tiger milk mushroom, it is presumed that it is able to be used for cardiovascular diseases (3).

 

There are also studies showing the comparison between wild tiger milk mushrooms and cultivated tiger milk mushrooms for their antioxidant properties. The study found that both wild and cultivated tiger milk mushroom extracts are able to scavenge free radicals; hence, it was concluded that they have anti-cancer properties, though the nutritional content of wild and cultivated tiger milk mushrooms differs (4). Wild tiger milk mushrooms contain more insoluble fibre and soluble fibre as compared to cultivated tiger milk mushrooms; cultivated tiger milk mushrooms also have more carbohydrate as compared to wild tiger milk mushrooms (4).

 

In conclusion…

 

There are many other studies on tiger milk mushroom, and it is found that it can give various health benefits to the human body; however, as tiger milk mushroom is a herb-based ingredient, its effects may differ from individual to individual, and some individuals may have different experiences with it. The takeaway message with regards to taking tiger milk mushroom supplements is that they have to go hand in hand with healthy lifestyles, such as exercise, since the symptoms you are experiencing need to be alleviated with lifestyle modifications such as exercise and stop smoking as well.

 

 

References

 

  1. The Star. Health benefits of Tiger Milk Mushroom (2011). Wong Li Za. https://www.thestar.com.my/lifestyle/features/2011/03/15/health-benefits-of-wild-tigers-milk-mushroom (Accessed on September 8, 2020).
  2. Nutraceutical Business Review. Tiger Milk Mushroom: Malaysia Lost Its National Treasure (2015). https://www.nutraceuticalbusinessreview.com/news/article_page/Tiger_milk_mushroom_Malaysias_lost_national_treasure/104531 (Accessed on September 8, 2020).
  3. Nallathamby N, Phan CW, Seow SL, Baskaran A, Lakshmanan H, Abd Malek SN, Sabaratnam V. A status review of the bioactive activities of tiger milk mushroom Lignosus rhinocerotis (Cooke) Ryvarden. Frontiers in pharmacology. 2018 Jan 15;8:998.
  4. Yap HY, Aziz AA, Fung SY, Ng ST, Tan CS, Tan NH. Energy and nutritional composition of Tiger Milk Mushroom (Lignosus tigris Chon S. Tan) sclerotia and the antioxidant activity of its extracts. International journal of medical sciences. 2014;11(6):602.

 

Breathing Technique and Its importance

Often, we breathe in and out thousands of times daily, without even once thinking that this is something vital and beneficial to our body. Comparing to how essential breathing is to our body, studies done on breathing technique to the contrast are not much established. However, there are certain breathing technique that is recommended to improve various kind of health conditions.

Stress and belly breathing

 

The most common one is breathing exercise and stress. Numerous studies have proven that breathing exercise can help with anxiety disorder, panic attack, and stress in general. United Kingdom National Health Service (NHS, UK) suggests belly breathing technique to individuals experiencing stress, anxiety, and panic as well (1). Since the mental health issues is at alarming rate nowadays even in Malaysia with the pandemic of COVID19 and even without COVID19, our mental health issue currently is at stake. Study has reported that in Malaysia children as young as primary school children are stress, thus it is important to educate ourselves and our loved ones on measures to take whenever you face the situation that triggers panic, anxiety or stress (2).

 

 

Most of the breathing exercise will be more likely to show its benefit whenever you do it regularly. Breathing exercise can be done while standing up, sitting in the chair that supports your back, or while lying on a bed or yoga mat on the floor or simply on the floor without mat. Make yourself as comfortable as you can, if there is anything that restrict your breathing, you may loosen it up. If you are lying down, place your arms a little bit away from your sides, with the palms up. Let your legs be straight or bend your knees so your feet are flat on the floor. If you are sitting, place your arms on the chair arms. If you are sitting or standing, place both of your feet flat on the ground. Whatever position you are in, place your feet roughly hip width apart. Breathe in gently and regularly. Some people find it helpful to count steadily from 1 to 5. You may not be able to reach 5 at first, but that’s ok. Try breathing in through your nose and out through your mouth. Let your breathe flow as deep down your belly as you are comfortable, do not force it. Feel your chest is expanding as you breathe in and feel your belly is moving up as you breathe out. Keep doing this for 3 – 5 minutes (1,3).

 

 

 

Asthma and Buteyko breathing

 

Asthma is a debilitating, chronic disease characterized by airway hyper‐responsiveness and associated with respiratory symptoms.   Asthma is extremely common and is one of the leading presenting complaints for patients in general practice, meaning in most common health clinic even in Malaysia (3,4).

 

There are not many studies conducted to see the efficacy of Buteyko breathing exercise in treating asthma, the recent review study in 2018 with regards to asthma and Buteyko breathing concluded that the researcher withdraw this study, since the collection of studies that need to be examined in concluding whether Buteyko breathing technique is efficient for asthmatic patients are not up to par with the standard of current scientific methodology (3,4).

 

However, it is worth to note that, the researchers also concluded that even with no reliable conclusion can be drawn concerning the use of breathing exercise for asthma in clinical practice, however, notably the trends of improvement in quality of life measurement is encouraging. Meaning to say that, asthmatic individuals that practice Buteyko breathing in their daily life, reported that their quality of life is improve, perhaps with lesser frequency of asthma attack or less severe asthma attack (3,4).

 

Thus, individual with asthma may try this Buteyko breathing technique as well in their daily routine, to improve their quality of life. Buteyko breathing exercise is as per shown below:

 

 

Lung health and diaphragmatic breathing

 

Many people unknowingly developed a habit of using muscles in the neck, shoulders and back, which greatly limits the amount of air that enters and leaves the lungs. A 2016 research study in the Journal of Physical Therapy Science observe the effects of diaphragmatic breathing on respiratory function. Using two groups of subjects, one group engaged in feedback breathing exercises while the other practiced diaphragmatic breathing. The results of the study showed improvement in the lung capacity for the group that practiced diaphragmatic breathing (6).

 

In effect, diaphragmatic breathing strengthens the diaphragm muscle and, in turn, helps the lungs work more efficiently. To do this exercise, you want to breathe from your belly. It helps to place one hand on your belly and one hand on your chest as you inhale and exhale. Breathe in through the nose for two seconds and then out through pursed lips for two seconds. As you exhale, press down on your abdomen to make sure you’re engaging your diaphragm muscle (6).

 

In conclusion,

 

There are various methods of breathing exercise on the net. However, to find the one that is suitable to your condition and improve your overall state is your task. Once you found your ideal exercise technique, frequent practice will give impact to your overall health in the long run. Just like how physical activities benefits your lung health, breathing exercise will as well help your lung health.

 

Interestingly, laughing and singing also can improve your lung health, because, certain movement that you make in your lips and your overall system, forces stale air in your lung to go out and replace it with breeze of new fresh air, thus increasing your lung capacity which will benefits your lung health (6).

 

 

So, the next time you hear someone singing do not stop them even if their voice is terrible instead bear with it or congratulate them for doing good to their lung health!

 

References

 

  1. Breathing exercise for stress (2018). National Health Service (NHS). United Kingdom. https://www.nhs.uk/conditions/stress-anxiety-depression/ways-relieve-stress/ (Accessed on October 14, 2020).
  2. Resolving mental illness issue in Malaysia (n.d). University Malaya Specialist Centre (UMSC). https://umsc.my/umsc_news/resolving-mental-illness-issues-in-malaysia/ (Accessed on October 14, 2020).
  3. Breathing technique for stress relief (1, 2020). WebMD. https://www.webmd.com/balance/stress-management/stress-relief-breathing-techniques#2 (Accessed on October 14, 2020).
  4. Bruton A, Lewith GT. The Buteyko breathing technique for asthma: a review. Complementary therapies in medicine. 2005 Mar 1;13(1):41-6.
  5. Campbell TG, Hoffmann TC, Glasziou PP. Buteyko breathing for asthma. The Cochrane Database of Systematic Reviews. 2018 Aug;2018(8).
  6. Patient Empower Network (PEN). 5 Easy Ways to Improve you Lung Health (2019). https://powerfulpatients.org/2019/09/27/5-easy-ways-to-improve-your-lung-health/#:~:text=Pursed%2Dlip%20breathing%20lung%20exercises,to%20exhale%20for%2010%20seconds.

Passive Smoking and Its Effect on Lung Health

“What smoker does to himself/ herself maybe his business, but what they do to the non-smoker is quite a different matter.” – Roper Organization, 1978 (1).

With the advancement of technology, scientists started to discover the harmful effects of tobacco smoking that are not only limited to the smoker itself but also to those who inhale the cigarette smoke, better known nowadays as passive smokers.

 

What is passive smoker?

 

Passive smokers are those who breathe in other people’s tobacco smoke. It can increase a non-smoker’s risk of getting lung cancer and may also increase the risk of other cancers, including laryngeal (voice box) and pharyngeal (upper throat) cancers (nasopharyngeal cancer) (2).

 

Apart from cancer, the evidence is clear that second-hand smoke or passive smoking can also cause heart disease, stroke, and various complications of lung disease, the most common of which is Chronic Obstructive Pulmonary Disease (COPD) (2). Most harmful tobacco smoke is invisible but travels through the air and lingers; thus, it can also build up on surfaces and clothes, which explains why it is even more dangerous since people cannot see it and thus take no precaution for it when in fact it is still there and harming your body as you inhale it (2).

 

Passive smokers’ health

 

The first conclusive evidence on the dangers of passive smoking came from Takeshi Hirayama's 1981 study on lung cancer among non-smoking Japanese women who were married to men who smoked. Whenever passive smokers inhale the smoke from the burning tip of the cigarette (sidestream) and also whenever non-smokers breathe in the smoke that smokers inhale and exhale (mainstream), this will impose a 20–30% risk of getting lung cancer and a 23% higher risk of getting cardiovascular diseases on the non-smoker (3).

 

The smoke from cigarettes will do even more harm to children and pregnant women as compared to adults. As for children who are exposed to the smoke, they will have a higher risk of sudden and unexpected infant deaths, which include sudden infant death syndrome (SIDS) and fatal sleep accidents. Children who live in a smoking household for the first 18 months of their lives have an increased risk of developing a range of respiratory illnesses, including bronchitis, broncholitis, and pneumonia (4).

 

Children who are exposed to second-hand smoke are also more likely to get colds, coughs, and glue ear (middle ear infections). Their lungs are weaker and do not grow to their full potential. Which also explains that children who are exposed to second-hand smoke in the home are more likely to develop asthma symptoms, have more asthma attacks, and use asthma medications more often and for a longer period of time. As for the pregnant mother who is exposed to second-hand smoke, they have a higher risk of ectopic pregnancy, giving birth earlier (premature baby), and a lower birthweight (3, 4).

 

What can be done to improve this situation?

 

There are many things that can be done in order to improve this. As an example, from the government's and community's point of view, their role is to always create awareness about harmful second-hand smoke so that many more people are aware. The government can also implement health policies, such as in Australia, where it is illegal to smoke in a car with individuals below 18 years old; it is also illegal to smoke in an indoor workplace; and if individuals are to smoke, it has to be four metres away from the gate of a children’s indoor play centre, school, or kindergarten; if it is in an outdoor play park, it has to be 10 metres away from the play space, etc. While in Malaysia, it is illegal to smoke in the hospital area, school area, and certain public places such as restaurants (4).

 

Apart from this, the individual who is in contact with smokers, be it their family members, friends, housemate, partners, etc., must always voice their discomfort and their right to fresh air.

 

As for the smoker itself, after knowing the harmfulness of tobacco smoke, one should already try to quit smoking, not only for oneself but also for one's loved ones, for those who live with you and care for you. You may get help from the nearest community clinic for this; every government community clinic in Malaysia has a smoking cessation counsellor, doctor, and nurse who will help you with your addiction.

 

References

  1. World Health Organization (WHO). Passive Smoking Atlas. https://www.who.int/tobacco/en/atlas10.pdf?ua= (Accessed on October 16, 2020)
  2. Cancer Research United Kingdom. What is passive smoker? https://www.cancerresearchuk.org/about-cancer/causes-of-cancer/smoking-and-cancer/what-is-passive-smoking (Accessed on October 16, 2020).
  3. Bek K, Tomaç N, Delibas A, Tuna F, Teziç HT, Sungur M. The effect of passive smoking on pulmonary function during childhood. Postgraduate medical journal. 1999 Jun 1;75(884):339-41.
  4. Victoria State Government. Better Health Channel. Passive Smoking. https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/passive-smoking (Accessed on October 16, 2020).

 

 

 

 

Your Lungs and Exercise

The lungs are a pair of organs in your chest. When you inhale (breathe in), air enters your lungs, and oxygen from the air moves from the lungs to the blood. At the same time, carbon dioxide (a waste gas) moves from the blood to the lung and is exhaled (breathed out). This whole process is known as gas exchange. It is essential to life, despite the very short microsecond period that it takes to complete the cycle (1).

 

Apart from the lung, the brain also plays a vital role in this whole system. The brain is the one that controls your breathing rate (how fast or slowly you breathe) by sensing your body’s need for oxygen and its need to get rid of carbon dioxide (1).

 

Exercise and breathing

 

Exercise is vital to maintaining a healthy body. The benefits of exercise include the well-being of your physical and mental health. As for physical health, studies found that exercise is not only good for individuals with chronic diseases such as obesity, diabetes, hypertension, and many others, but it is also good for lung health (2, 3).

 

During exercise, the lungs bring oxygen into the body to provide energy and, at the same time, remove carbon dioxide. while the heart pumps oxygen to the muscles that are exercising (2).

 

When you exercise, your muscles work harder, and your body uses more oxygen and produces more carbon dioxide. To cope with this extra demand, your breathing has to increase from about 15 times a minute (12 litres of air) when you are resting to about 40–60 times a minute (100 litres of air) during exercise. Your circulation also speeds up to take oxygen to the muscles so that they can keep moving (2).

 

When your lungs are healthy, you have a large breathing reserve. You may feel ‘out of breath’ after exercise, but you will not be ‘short of breath’. When you have reduced lung function, you may use a large part of your breathing reserve. This may make you feel ‘out of breath’, which can be an unpleasant feeling, but it is not generally dangerous (2).

 

In fact, all these processes, if practised regularly, will improve lung health. How? By improving lung capacity. Even for people with lung problems such as chronic obstructive pulmonary disorder (COPD), it is also recommended to exercise frequently and to practise breathing techniques that can help with them, such as the diaphragmatic breathing technique (3, 4).

 

 

Individuals with long-term conditions may as well exercise, but most people with such conditions feel demotivated to exercise due to the thought that they might quickly be out of breath. However, if individuals with long-term lung problems do less activity over time, they will become less fit, which makes daily activities even harder. It is best to ask for guidance from a doctor or physiotherapist before starting any exercise. This is to ensure that your exercise plans are in line with your capacity and are safe (2).

 

Generally, what can be practised is that all exercise programmes must be built up over time to allow the body to adapt. It is important that you exercise at your own pace. If you reach a stage where you are too breathless to talk, then slow down the pace or, if necessary, take a short pause (2). Remember, the more you do, the more you will be able to do!

 

Intermittent exercises can also help you deal with shortness of breath. In this case, you alternate brief exercises lasting 1–2 minutes with moments of rest (or slower exercise). This is called ‘interval training’ (2).

 

As an example, if you have COPD, you will have damaged airways. This means that when you breathe out, your airways narrow before you have gotten rid of all the air in your lungs. Many people with COPD find that pursing their lips enables them to breathe out more slowly and effectively. You may also find it easier to walk with braced arms (for example, leaning on a shopping stroller or even grasping the belt of your trousers). Patients with severe lung disease can benefit from using a wheeled walking aid (4).

 

 

If you suffer from severe COPD, you may have problems bringing enough oxygen into your body. If this is the case, you may need to take supplementary oxygen during your activity. Your doctor will be able to assess this before you begin a training programme (4).

 

References

 

  1. National Heart, Lung & Blood Institute (NHLBI). U.S. Department of Health & Human Services. How the Lungs Work. https://www.nhlbi.nih.gov/health-topics/how-lungs-work
  2. Your lungs and exercise. (2016). Breathe (Sheffield, England), 12(1), 97–100. https://doi.org/10.1183/20734735.ELF121
  3. Breathing Exercise to Increase Lung Capacity. https://www.healthline.com/health/how-to-increase-lung-capacity
  4. Breathing exercise with COPD. https://www.healthline.com/health/copd/breathing-exercises

Cordyceps, more than just for coughs

Cordyceps is a genus of parasitic fungi that grows on the larvae of insects. When these fungi attack their host, they replace its tissue with long sprouts and slender stems that grow outside the host’s body. The remains of the insects and fungi have been hand-collected, dried, and used in Traditional Chinese Medicine for centuries to treat fatigue, sickness, kidney disease, and low sexual drive (3).

 

Since there is now an increased shift of attention from synthetic drugs to natural herbal products, not only to treat the common cold and flu but also to prevent chronic diseases, people start to consume various kinds of traditional medicine in an effort to prevent or control diseases (2).

Since cordyceps live only on certain caterpillars in the high mountain regions of China, natural cordyceps are hard to get and are expansive. Most supplements are made with cordyceps grown in the laboratory, which is also known as Cordyceps CS-4. People start to market products containing cordyceps in supplement form or as functional foods since many studies start to dig into their benefits. From more than 400 species of cordyceps discovered, only two types of cordyceps are commonly used, which are Cordyceps sinensis and Cordyceps militaris (3).

 

Traditionally, people used cordyceps for various purposes; until now, certain people who were able to get wild cordyceps still used this in their daily lives. Some people mix it with milk; it is said to improve sexual drive. It is also sometimes mixed with alcohol, which is referred to as ‘chang', in which people drink it in the morning as tonic (5).

 

As for modern studies, apart from the usage of cordyceps in cough syrup, cordyceps also have various other health benefits, such as antihyperglycemic. A study on diabetic rats found that the 4g/kg/day that is administered to diabetic rats does not affect their fasting insulin level. When oral administration of cordyceps at 150 mg/kg/day and 500mg/kg/day is ingested by mice for 4 weeks, it significantly prolongs the swimming time of mice by about 20 to 24 minutes, respectively, thus showing that consumption of cordyceps also improves fatigue conditions. It is the involvement of cordyceps in adenosine triphosphate (ATP) (energy) production that accounts for a decrease in physical fatigue when it is administered. Apart from that, the administration of cordyceps decreased the airway inflammation in ovalbumin-induced mice, thus easing breathing for individuals with cough and flu (6).

 

 

However, most studies with regards to cordyceps are conducted on mice, not humans, so the findings are considered to have insufficient evidence (1, 3, 4).

 

However, it is safe to consume cordyceps supplements with other medications if you have any other medical condition since the government of China uses cordyceps as a natural drug in their hospitals to treat patients (1, 3, 4).

 

References

 

1. Mehra A, Zaidi KU, Mani A, Thawani V. The health benefits of Cordyceps militaris a review. Kavaka. 2017;48(1):27-32.

2. Nxumalo W, Elateeq AA, Sun Y. Can Cordyceps cicadae be used as an alternative to Cordyceps militaris and Cordyceps sinensis?-A review. Journal on Etnopharmacology. 2020 Apr 16:112879.

3. Healthline. 6 Benefits of Cordyceps all backed by Science. https://www.healthline.com/nutrition/cordyceps-benefits (Accessed on Oct 23, 2020).

 
4. WebMD. Cordyceps. https://www.webmd.com/vitamins/ai/ingredientmono-602/cordyceps (Accessed on Oct 23, 2020).
 
5. Pradhan BK. Caterpillar mushroom, Ophiocordyceps sinensis (Ascomycetes): a potential bioresource for commercialization in Sikkim Himalaya, India. International Journal of Medicinal Mushrooms. 2016;18(4).
 
6. Bao-qin Lin and Shao-ping Li. Benzie IFF, Wachtel-Galor S, editors. Herbal Medicine: Biomolecular and Clinical Aspects. 2nd edition. Boca Raton (FL): CRC Press/Taylor & Francis; 2011. NCBI Bookshelf. A service of the National Library of Medicine, National Institutes of Health.

Foods for lung health

Foods are supposed to be the best source of nutrients readily available to be absorbed by the body; unfortunately, with our current advancement of food technology, it does not only make our food less perishable, which is a good thing, but it also, through the process, makes it lose the vital nutrients inside the food. Not only that, the advancement in the culinary field makes our taste buds somehow lose its palatability towards healthy food. During the hunting and gathering time, our senses used to tell us what was good or not through smelling and the taste of it (whether it was rotten or dangerous to be consumed), but nowadays people seem to be losing all those. We are only able to tell based on the looks of the food; if it has lots of greens, then it must not be good, but if it has lots of chocolate or cheesy things on it, then it must be tasty. Especially in Malaysia, that is what seems to happen.

Do you know that every food has its own set of nutrients that make it suitable for every specific health problem that we encounter? The only unknown is how much we need it and how it can help, whether as a means to prevent diseases or to alleviate the symptoms of diseases. When it comes to this, whenever you look closely, you will see that animals or even pets such as dogs and cats, whenever they feel uneasy, will eat grass or some plants that possess an antidote to their unwell condition.

 

As for lung, it also has foods that will benefits it condition but little that we know since there are not many studies conducted specifically for this. Studies shows that vitamin C is good for people who smoke, not to reverse their lung condition but as a ‘cushion’ to the damage on the lung. Which is why, according to United States, National Institute of Health (NIH), smokers are recommended to consume 35 mg more vitamin C as compared to normal adult (1). As for normal adult  in Malaysia recommended vitamin C intake is about 70 mg for both male and female (2). The way in which vitamin C works in this condition is that it will limit the damage effects of free radicals through antioxidant activity, in which this will helps to prevent or delay the development of certain cancers, cardiovascular disease, improved immune function and improved absorption of plant based iron (non-heme iron) (1).

 

 

 

Apart from vitamin C, studies also established that smokers have fewer carotenoid levels in their bodies as compared to non-smokers. Carotenoids are a type of antioxidant; they include beta-carotene, lycopene, lutein, and zeaxanthin. Beta-carotene is the most common one used, especially for studies related to lung health. There is a study concluding that the consumption of beta-carotene supplementation among smokers will improve their pulmonary (lung) function (3). However, there are also studies (intervention trials) reporting that supplementing with large doses of beta-carotene has an adverse effect on the incidence of lung cancer in smokers and workers exposed to asbestos. Until the efficacy and safety of taking supplements containing these nutrients can be determined, the current dietary recommendation is to consume a diet high in beta-carotene (4,5).

 

 

Interestingly, there is also a study examining the relationship between curry intake and lung health! The longitudinal study that was conducted for a year among older adults in Singapore found that individuals who consume more curcumin-rich (turmeric-rich)  curry have better lung health. The study also compares smokers who consume more curry to those who consume less curry. These results suggest that the antioxidant and anti-inflammatory actions of curcumins in curry might be particularly effective in protecting against pulmonary damage caused by smoking (6). However, the study does not assess the cholesterol level and does not mention how the curry is usually prepared in Singapore. If the same study were to be conducted in Malaysia, perhaps one thing to consider is the amount of cholesterol since curry uses coconut milk, which has high saturated fat and thus might increase the cholesterol level.

 

As for non-smokers, there are also guidelines on foods that can help with lung health. According to the American Lung Association, the consumption of complex carbohydrates such as whole grain bread and limiting simple carbohydrates helps to maintain lung health, especially for individuals with chronic obstructive pulmonary disease (COPD). Consumption of 20–30 g of fibre from fruits and vegetables and a good source of protein, such as lean meat and low-fat milk, helps with lung health. While consumption of fat from monounsaturated (MUFA) and polyunsaturated (PUFA) sources will also help with lung health,

 

Basically, consumption of a healthy diet helps with not gaining extra weight, which can load the lungs even more. Other than the previous, dietary habits such as those listed below will also help with lung conditions:

 

  • Rest just before eating.

  • Eat more food early in the morning if you’re usually too tired to eat later in the day.

  • Avoid foods that cause gas or bloating. They tend to make breathing more difficult.

  • Eat 4 to 6 small meals a day. This enables your diaphragm to move freely and lets your lungs fill with air and empty out more easily.

  • If drinking liquids with meals makes you feel too full to eat, limit liquids with meals; drink an hour after meals.

  • Consider adding a nutritional supplement at night to avoid feeling full during the day.

 

In conclusion, for non-smokers and smokers, consumption of a healthy diet and having good diet habits help with lung health as well. Even though certain foods have nutrients that may help with certain body conditions, it is still best to consume food in moderation, variety, and balance. Always try to cut back on the habit of smoking. This is advisable for smokers.

References

 

  1. United States. National Health Institute (NIH). Office of Dietary Supplement (ODS). Vitamin C https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/

  2. Ministry of Health Malaysia (MOH). Recommended Nutrient Intake (RNI) (2017). A Report of Technical Working Group of on Nutritional Guideline. National Coordinating Committee on Food and Nutrition.

  3. Thyagarajan, B., A Meyer, K., Smith, L. J., Beckett, W. S., Williams, O. D., Gross, M. D., & Jacobs, D. R., Jr (2011). Serum carotenoid concentrations predict lung function evolution in young adults: the Coronary Artery Risk Development in Young Adults (CARDIA) study. The American journal of clinical nutrition, 94(5), 1211–1218. https://doi.org/10.3945/ajcn.111.019067

  4. Committee on the Public Health Implications of Raising the Minimum Age for Purchasing Tobacco Products; Board on Population Health and Public Health Practice; Institute of Medicine; Bonnie RJ, Stratton K, Kwan LY, editors. Public Health Implications of Raising the Minimum Age of Legal Access to Tobacco Products. Washington (DC): National Academies Press (US); 2015 Jul 23. 4, The Effects of Tobacco Use on Health. Available from: https://www.ncbi.nlm.nih.gov/books/NBK310413/

  5. Johnson EJ. The role of carotenoids in human health. Nutr Clin Care. 2002 Mar-Apr;5(2):56-65. doi: 10.1046/j.1523-5408.2002.00004.x. PMID: 12134711.

  6. Ng, T. P., Niti, M., Yap, K. B., & Tan, W. C. (2012). Curcumins-rich curry diet and pulmonary function in Asian older adults. PloS one, 7(12), e51753. https://doi.org/10.1371/journal.pone.0051753

 

Can Vitamin C Prevent or Treat COVID-19?

Since years ago, vitamin C has gained its popularity to be used for various functions from prevention of illnesses, alleviating symptoms for illnesses, and even in the cosmetics industry for skin care purposes. It has becoming popular after the Nobel prized scientist Linus Pauling started to consumed it (1). Following that there are many studies conducted on vitamin C and many people started to question its effectiveness and there are also many people who started to consume vitamin C for various purposes.

With regards to COVID-19 pandemic, many people started wanting to boost their immune system thus making the demand for vitamin C supplementation and food products containing vitamin C is even higher. However, is it true that vitamin C can boost immune system and prevent or treat COVID19?

 

What is vitamin C and how does it improve immune system?(2)

 

Vitamin C or also known as ascorbic acid, is a water-soluble vitamin. It can also act as antioxidant, which helps in protecting cells against free radicals thus helps with various kind of diseases. Vitamin C improves our white blood cells  (WBC) which function in fighting the viruses, bacteria, and generally foreign materials in the body. There are various studies with regards to this, one of it is the study that compare the administration of vitamin C and vitamin E as antioxidant, finding of the study noted that vitamin C give greater effect on body immunity as compared to vitamin E.

 

Vitamin C supplementation (4,5,6,7)

 

Vitamin C is found abundantly in fruits and vegetables especially citrus food. Also, if you look closely on the food labelled, there are food that is fortified with vitamin C such as breakfast cereal, milk etc. Local fruit that is high with vitamin C is guava, the amount of vitamin C in guava is even higher than in the orange.

 

As for cold, vitamin C has been a long popular remedy for common cold, which is why many people started to consume it when the pandemic strikes. Research shows that vitamin C does not reduce risk of getting common cold. Well, being sick once in a while, or get common cold once in a while is a good thing actually, it helps  antibodies to fight against pathogen (bad bacteria and viruses) and improve the immune system naturally. However, the consumption of vitamin C can lead to  a shorter period of common cold with milder symptoms. But the consumption of vitamin C after the symptoms of common cold is showing does not appear to be helpful.

 

With the COVID-19 pandemic, it’s especially important to understand that no supplement, diet, or other lifestyle modification other than physical distancing, also known as social distancing, and proper hygiene practices can protect you from COVID-19. However, since the symptoms is the same as common cold thus it is thought that it can be used to alleviate the same symptoms present. Currently researchers and physicians are studying the effect of vitamin C via (high dose intravenous) (IV) and also on the effect of supplementation taking on the new COVID19.

 

In conclusion, 

 

It is safe to say that, there is no harm in consuming vitamin C with the purpose to boost immune system in this pandemic situation, but also it has to be hand in hand with the other safety precautions such as only go out when it is necessary, must always adhere to the one meter social distance measure, must always wear mask when you are outside, must wash hands frequently using soap or hand sanitizer.

 

References

 

  1. Oregon State University. Pauling Recommendation (2004).https://lpi.oregonstate.edu/mic/vitamins/vitamin-C/pauling-recommendation (Accessed on November, 16, 2020).
  2. Healthline. 7 Impressive ways Vitamin C benefits your body. https://www.healthline.com/nutrition/vitamin-c-benefits ( Accessed on Nov 16, 2020)
  3. 8 Nutrients that will optimize your eye health. https://www.healthline.com/nutrition/8-nutrients-for-eyes. (Accessed on Aug 26, 2020)
  4. All About Vision. Lutein and Zeaxanthin. Eye and vision benefits. https://www.allaboutvision.com/nutrition/lutein.htm (Accessed on Aug, 26, 2020)
  5. Simonson W. (2020). Vitamin C and coronavirus. Geriatric nursing (New York, N.Y.)41(3), 331–332. https://doi.org/10.1016/j.gerinurse.2020.05.002
  6. Medical News Today (MNT). Can Vitamin C Prevent or Treat COVID19.  https://www.medicalnewstoday.com/articles/can-vitamin-c-prevent-or-treat-covid-19 (Accessed on November 16, 2020).
  7. Healthline. Can Vitamin C Protect you from Vitamin C. https://www.healthline.com/nutrition/vitamin-c-coronavirus (Accessed on November 16, 2020)​​​ 

Probiotics and COVID-19

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 can contain a wide range of microorganisms. Lactobacillus and Bifidobacterium are the most common. Other bacteria, such as Saccharomyces boulardii, are also used as probiotics.

 

According to research, different types of bacteria have different effects on the human body. As a result, selecting the right strains and types of probiotics is critical for it to work on the said health concern.

 

How do probiotics aid in health maintenance?

 

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

 

Due to this, scientists believe that consumption of probiotics influences the colonisation process of bacteria, which can lead to a speedy restoration of a healthy microbiome and a lower risk of getting sick.

 

Probiotics and COVID-19

 

Probiotics are linked with COVID-19 due to their ability to boost the immune system. Currently, the most extensive research on probiotics includes Lactobacillus, Bifidobacterium, Escherichia coli, Enterococcus, etc. Although probiotics mechanisms profoundly focus on the gastrointestinal tract, their effects are not confined to the digestive system alone. Probiotics can act on the entire body via immune modulation. Not only that, it also facilitates the immune system's development and maturation and regulates the interaction between host and pathogen by killing the pathogen and regulating the immune responses towards it.

 

One could argue that, but COVID-19 is a viral infection, not a bacterial infection. A systematic review described the efficacy of probiotics against viral diseases, with over 20 strains of probiotics demonstrating anti-inflammatory effects on the body and antibody production against viruses.

 

Furthermore, the study discovered that probiotics supplementation reduced viral loads. This is thought to be due to immune modulation by microbiota, which fights COVID-19 directly and reduces the risk of secondary infections caused by prolonged antibiotic exposure from multiple experimental COVID-19 treatments.

 

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, the researchers in this study believe that many more studies on the effectiveness of using probiotics for COVID-19 prevention and treatment should be conducted. Individuals may now benefit from probiotics rich foods and supplementation for its boosting immunity properties and fight against COVID-19, in addition to practising social distancing, wearing masks, and adhering to standard operating procedures (SOP).

 

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 research52(6), 582–594. https://doi.org/10.1016/j.arcmed.2021.03.002

Asthma in Children

What is asthma in children?

 

Asthma is a major non-communicable disease (NCD), affecting children and adults. It is a condition in which the airway in the lung narrows due to inflammation and tightening of the muscle surrounding the small airway. As a result, asthma symptoms such as coughing, wheezing, shortness of breath, and chest tightness developed. These symptoms are usually on and off, while the asthma disease itself is a long-term condition. Asthma triggers vary from person to person, but they can also be due to a viral infection (cold), dust, smoke, fumes, changes in the weather, grass and tree pollen, feathers, strong soap, perfume, animal fur, and many more.

 

Causes of asthma in children. 

 

Although it is often difficult to find a single, direct cause, it is believed to have multiple complex causes. Many factors have been linked to an increased risk of developing asthma, such as

  • Have a close family member with asthma and/or eczema, such as parents or siblings
  • Have other allergic conditions such as rhinitis, etc.
  • Urbanization is associated with increased asthma prevalence, probably due to multiple lifestyle factors.
  • Events in early life affect the developing lungs and can increase the risk of asthma. These include low birth weight, premature birth, exposure to tobacco smoke and other sources of air pollution, as well as viral respiratory infections.
  • Exposure to a range of environmental allergens and irritants is also thought to increase the risk of asthma, including indoor and outdoor air pollution, house dust mites, molds, and occupational exposure to chemicals, fumes, or dust. 

 

Prevention & Control of asthma

 

Asthma cannot be cured, but good management with inhaled medications can control the disease and enable people with asthma to enjoy a normal, active life.

 

There are two main types of inhalers:

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

People with asthma may need to use an inhaler every day. Their treatment will depend on the frequency of symptoms and the types of inhalers available.

 

It can be difficult to coordinate breathing using an inhaler, especially for children and during emergency situations. Using a "spacer" device makes it easier to use an aerosol inhaler and helps the medicine reach the lung more effectively.

People with asthma may need to use an inhaler every day. Their treatment will depend on the frequency of symptoms and the types of inhalers available.

It can be difficult to coordinate breathing using an inhaler, especially for children and during emergency situations. Using a "spacer" device makes it easier to use an aerosol inhaler and helps the medicine reach the lung more effectively. 

Other than this, it is also best to avoid triggers for asthma. Triggers vary from person to person; as asthmatic children grow; parents should be able to identify things that trigger their asthma attack. It can be as simple as changes in weather, temperature, etc.

In conclusion, since asthma is a lifelong disease, it is best to manage or control it by avoiding triggers in children and by adhering to the medication based on a doctor's suggestion.

References

  1. World Health Organization (WHO). Asthma. https://www.who.int/news-room/fact-sheets/detail/asthma
  2. Mayo Clinic. Childhood Asthma. https://www.who.int/news-room/fact-sheets/detail/asthma
  3. Better Health Chanel. Asthma in children. https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/asthma-in-children#causes-of-asthma-in-children

 

 

 

Your Immunity Booster

Since 1970, vitamin C has been widely used to fight and prevent the common cold. Nowadays, everyone knows that taking vitamin C can help prevent and fight the common cold (1)

A study shows that vitamin C contributes to immune defence by supporting various cellular functions. Vitamin C helps phagocytes (cells that ingest harmful bacteria into the body) to move, increase uptake, engulf, and kill microbes (which can cause harm to the body), thus improving the immune system and protecting against diseases (2).

Probiotics work in a similar way to vitamin C in improving the immune system.

But ,what are probiotics?

Probiotics are live microorganisms that, when administered in an adequate amount, confer health benefits on the host (the human body). A study found that long-term consumption of probiotics could stimulate and improve the immune system. With regards to the current pandemic novel Coronavirus, how can probiotics help with viruses like Corona? Well, Corona is the virus that attacks the lung, thus;

 

Probiotics are able to help lung health, but how?

 

The truth is, the physiology and pathology of the respiratory and gastrointestinal tracts are closely related. This may explain why smokers who are diagnosed with chronic obstructive pulmonary disease (COPD) usually have inflammatory bowel disease (IBD) as well (3).

 

The mechanism in which it works is that once oral probiotics are administered, they will interact with cells in the gut and improve the composition and activity of microbiota in the gut. This will then send a signal to activate Immunoglobulin A (an antibody that has a protective function) in the intestine, bronchus (part of the lung), and mammary gland and suppress the pathogen (bad bacteria), which in turn will improve the respiratory system and overall immune health (4).

 

 

Using probiotics along with taking precautionary measures such as frequently washing hands, using sanitizers, wearing a mask, and avoiding contact with people is the go-to way to prevent the widespread spread of the disease while at the same time improving immune function since probiotics are ubiquitous and affordable!

 

References

 

  1. WebMD. Vitamin C for the common cold.

  2. Carr, A. C., & Maggini, S. (2017). Vitamin C and Immune Function. Nutrients, 9(11), 1211. https://doi.org/10.3390/nu9111211

  3. Esmaeil Mortaz, Ian M. Adock, Gert Folkters, Peters J. Barnes, Arjan Paul Vos and Johan Garssen (2013). Probiotics in the management of Lung Disease. Hindawi, 2013. https://doi.org/10.1155/2013/751068

  4. Carolina Maldonado Galdeano, Silvia Ines Cazorla, Jose Maria Lemme Dumit, Eva Velez, Gabriela Perdigon      (2019). Beneficial effect of Probiotic consumption on the Immune System. Annals of Nutrition & Metabolism     74(115-124). DOI: 10.

Colostrum is beneficial to babies, but does it also benefit adults?

Colostrum is a type of breast milk produced by mammals, including humans. Before breast milk is released, it is usually thicker in consistency and contains high levels of antibodies. This high concentration of nutrients in the colostrum is aimed at promoting the growth and health of newborn mammals, which is why it is the most nutritious form of milk (1).
 

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

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

 What about the adults? Does adult consumption of bovine colostrum have the same effect as mother-to-newborn colostrum?

 

Bovine colostrum is more nutritious than regular milk. It contains more protein, fat, carbohydrates, magnesium, and vitamins A, C, B, and E than regular milk. Due to this, studies have found that the consumption of bovine colostrum by adults is useful in boosting the immune system as well as improving gut health (1, 3).

 

The presence of lactoferrin in colostrum contributes to the link between colostrum and immunity. Lactoferin is a protein that occurs naturally in the body. It is a very versatile protein because it is a bi-lobed protein that can bind an iron atom (4). This transferrin-family iron-binding glycoprotein is an important component of the mammalian immune system. As a result, it provides lactoferrin with protective effects ranging from direct antimicrobial to anti-inflammatory and anti-cancer (4).

 

 

Apart from this, colostrum also contains antibodies. Antibodies are proteins, also known as immunoglobulins, used by the immune system to fight bacteria and viruses. Bovine colostrum is rich in the antibodies IgA, IgG, and IgM (1, 2). This is also essential for fighting pathogens and improving the immune system.

 

Since bovine colostrum is loaded with nutrients that fight disease and promote growth, it is able to boost immunity, treat infections, and offer more related benefits to humans throughout their lives. Thus, the consumption of bovine colostrum may have the same effect as human colostrum; it is just that the absorption of colostrum from a bovine to a human body is different, but with all the spectacular ingredients that colostrum possesses, it may possess the same effect as boosting immunity!

 

References

  1. Healthline. What is the colostrum? Nutrition, Benefits and Downsides. https://www.healthline.com/nutrition/bovine-colostrum (Accessed on July 9, 2020).
  2. Bloomlife. Breastfeeding Tips To Know Before the Baby Arrives. https://bloomlife.com/pregu/breastfeedingtipscolostrum/#:~:text=Studies%20show%20that%20expressing%20colostrum,in%20her%20first%20few%20days  (Accessed on July 9, 2020).
  3. WebMD. Bovine Colostrum. https://www.webmd.com/vitamins/ai/ingredientmono-785/bovinecolostrum (Accessed on July 9, 2020).
  4. Bioquad Lifesciences. https://bio-quad.com/blogs/article-1/whatislactoferrin (Accessed on July 9, 2020).

 

Cordyceps, more than just for coughs

Cordyceps is a genus of parasitic fungi that grows on the larvae of insects. When these fungi attack their host, they replace its tissue with long sprouts and slender stems that grow outside the host’s body. The remains of the insects and fungi have been hand-collected, dried, and used in Traditional Chinese Medicine for centuries to treat fatigue, sickness, kidney disease, and low sexual drive (3).

 

Since there is now an increased shift of attention from synthetic drugs to natural herbal products, not only to treat the common cold and flu but also to prevent chronic diseases, people start to consume various kinds of traditional medicine in an effort to prevent or control diseases (2).

 

Since cordyceps live only on certain caterpillars in the high mountain regions of China, natural cordyceps are hard to get and are expansive. Most supplements are made with cordyceps grown in the laboratory, which is also known as Cordyceps CS-4. People start to market products containing cordyceps in supplement form or as functional foods since many studies start to dig into their benefits. From more than 400 species of cordyceps discovered, only two types of cordyceps are commonly used, which are Cordyceps sinensis and Cordyceps militaris (3).

 

Traditionally, people used cordyceps for various purposes; until now, certain people who were able to get wild cordyceps still used this in their daily lives. Some people mix it with milk; it is said to improve sexual drive. It is also sometimes mixed with alcohol, which is referred to as ‘chang', in which people drink it in the morning as tonic (5).

 

As for modern studies, apart from the usage of cordyceps in cough syrup, cordyceps also have various other health benefits, such as antihyperglycemic. A study on diabetic rats found that the 4g/kg/day that is administered to diabetic rats does not affect their fasting insulin level. When oral administration of cordyceps at 150 mg/kg/day and 500mg/kg/day is ingested by mice for 4 weeks, it significantly prolongs the swimming time of mice by about 20 to 24 minutes, respectively, thus showing that consumption of cordyceps also improves fatigue conditions. It is the involvement of cordyceps in adenosine triphosphate (ATP) (energy) production that accounts for a decrease in physical fatigue when it is administered. Apart from that, the administration of cordyceps decreased the airway inflammation in ovalbumin-induced mice, thus easing breathing for individuals with cough and flu (6).

 

However, most studies with regards to cordyceps are conducted on mice, not humans, so the findings are considered to have insufficient evidence (1, 3, 4).

 

However, it is safe to consume cordyceps supplements with other medications if you have any other medical condition since the government of China uses cordyceps as a natural drug in their hospitals to treat patients (1, 3, 4).

 

References

 

1. Mehra A, Zaidi KU, Mani A, Thawani V. The health benefits of Cordyceps militaris a review. Kavaka. 2017;48(1):27-32.

2. Nxumalo W, Elateeq AA, Sun Y. Can Cordyceps cicadae be used as an alternative to Cordyceps militaris and Cordyceps sinensis?-A review. Journal on Etnopharmacology. 2020 Apr 16:112879.

3. Healthline. 6 Benefits of Cordyceps all backed by Science. https://www.healthline.com/nutrition/cordyceps-benefits (Accessed on Oct 23, 2020).

 

4. WebMD. Cordyceps. https://www.webmd.com/vitamins/ai/ingredientmono-602/cordyceps (Accessed on Oct 23, 2020).

 

5. Pradhan BK. Caterpillar mushroom, Ophiocordyceps sinensis (Ascomycetes): a potential bioresource for commercialization in Sikkim Himalaya, India. International Journal of Medicinal Mushrooms. 2016;18(4).

 

6. Bao-qin Lin and Shao-ping Li. Benzie IFF, Wachtel-Galor S, editors. Herbal Medicine: Biomolecular and Clinical Aspects. 2nd edition. Boca Raton (FL): CRC Press/Taylor & Francis; 2011. NCBI Bookshelf. A service of the National Library of Medicine, National Institutes of Health.

Can Vitamin C Prevent or Treat COVID-19?

Since years ago, vitamin C has gained its popularity to be used for various functions from prevention of illnesses, alleviating symptoms for illnesses, and even in the cosmetics industry for skin care purposes. It has becoming popular after the Nobel prized scientist Linus Pauling started to consumed it (1). Following that there are many studies conducted on vitamin C and many people started to question its effectiveness and there are also many people who started to consume vitamin C for various purposes.

 

With regards to COVID-19 pandemic, many people started wanting to boost their immune system thus making the demand for vitamin C supplementation and food products containing vitamin C is even higher. However, is it true that vitamin C can boost immune system and prevent or treat COVID19?


What is vitamin C and how does it improve immune system?(2)

 

Vitamin C or also known as ascorbic acid, is a water-soluble vitamin. It can also act as antioxidant, which helps in protecting cells against free radicals thus helps with various kind of diseases. Vitamin C improves our white blood cells  (WBC) which function in fighting the viruses, bacteria, and generally foreign materials in the body. There are various studies with regards to this, one of it is the study that compare the administration of vitamin C and vitamin E as antioxidant, finding of the study noted that vitamin C give greater effect on body immunity as compared to vitamin E.

 

Vitamin C supplementation (4,5,6,7)

 

Vitamin C is found abundantly in fruits and vegetables especially citrus food. Also, if you look closely on the food labelled, there are food that is fortified with vitamin C such as breakfast cereal, milk etc. Local fruit that is high with vitamin C is guava, the amount of vitamin C in guava is even higher than in the orange.

 

As for cold, vitamin C has been a long popular remedy for common cold, which is why many people started to consume it when the pandemic strikes. Research shows that vitamin C does not reduce risk of getting common cold. Well, being sick once in a while, or get common cold once in a while is a good thing actually, it helps  antibodies to fight against pathogen (bad bacteria and viruses) and improve the immune system naturally. However, the consumption of vitamin C can lead to  a shorter period of common cold with milder symptoms. But the consumption of vitamin C after the symptoms of common cold is showing does not appear to be helpful.

 

With the COVID-19 pandemic, it’s especially important to understand that no supplement, diet, or other lifestyle modification other than physical distancing, also known as social distancing, and proper hygiene practices can protect you from COVID-19. However, since the symptoms is the same as common cold thus it is thought that it can be used to alleviate the same symptoms present. Currently researchers and physicians are studying the effect of vitamin C via (high dose intravenous) (IV) and also on the effect of supplementation taking on the new COVID19.

 

In conclusion, 

 

It is safe to say that, there is no harm in consuming vitamin C with the purpose to boost immune system in this pandemic situation, but also it has to be hand in hand with the other safety precautions such as only go out when it is necessary, must always adhere to the one meter social distance measure, must always wear mask when you are outside, must wash hands frequently using soap or hand sanitizer.

 

 

References

 

  1. Oregon State University. Pauling Recommendation (2004). https://lpi.oregonstate.edu/mic/vitamins/vitamin-C/pauling-recommendation (Accessed on November, 16, 2020).
  2. Healthline. 7 Impressive ways Vitamin C benefits your body. https://www.healthline.com/nutrition/vitamin-c-benefits ( Accessed on Nov 16, 2020)
  3. 8 Nutrients that will optimize your eye health. https://www.healthline.com/nutrition/8-nutrients-for-eyes. (Accessed on Aug 26, 2020)
  4. All About Vision. Lutein and Zeaxanthin. Eye and vision benefits. https://www.allaboutvision.com/nutrition/lutein.htm (Accessed on Aug, 26, 2020)
  5. Simonson W. (2020). Vitamin C and coronavirus. Geriatric nursing (New York, N.Y.)41(3), 331–332. https://doi.org/10.1016/j.gerinurse.2020.05.002
  6. Medical News Today (MNT). Can Vitamin C Prevent or Treat COVID19.  https://www.medicalnewstoday.com/articles/can-vitamin-c-prevent-or-treat-covid-19 (Accessed on November 16, 2020).
  7. Healthline. Can Vitamin C Protect you from Vitamin C. https://www.healthline.com/nutrition/vitamin-c-coronavirus (Accessed on November 16, 2020).

 

 

 

Ministry of Health Malaysia is using Vitamin C in treating COVID19 patients?

Vitamin C or its actual name is ascorbic acid, is the antioxidants used for various reasons. It becomes famous after the ‘Linus Pauling effect’ all around the world. The Nobel Laurette scientist claims that the consumption of vitamin C can treat various kind of diseases. Starting from that many manufacturers claim various benefits of Vitamin C consumption. Many researchers have then started to publish articles and studies on the benefits of vitamin C, but so far, in Malaysia the studies are still somewhat lacking for it to be used partly in treatment of a particular diseases.

 

Pandemic COVID-19

 

The outbreak of Coronavirus disease began at Wuhan, China in December 2019, thus far it has infected more that 46 million of individual all around the world and has caused more than 1.2 million of deaths. The symptoms of COVID-19 include fever, cough, dyspnoea, and myalgia. Some proportion of confirmed cases also developed severe diseases which involves acute lung injury and acute respiratory distress syndrome (ARDS) which can precipitated into multiple organ failure and death. This is also one of the reasons why infection occur to the high-risk individuals are more likely be getting serious or lead to complications as compared to healthy individuals.

 

 

It has been reported that the condition is called ‘cytokine storm’, a condition where the host immune response becomes dysfunction due to the attack from the virus to body’s immune system. In the absence of approved vaccine to prevent this from happening, management of critically ill COVID19 patients include administration of azithromycin (antibiotic) and hydroxychloroquine (malaria medicine), this is due to that there is no specific medication yet for COVID-19.

 

However, growing study interest is seen on the administration of COVID-19 recently, where even in Malaysia, Ministry of Health has conducted few studies to see whether the usage of vitamin C among critically ill COVID-19 patients is beneficial. The first study was conducted among 17 patients, the critically ill patients were given 1g of vitamin C in every 8 hour for three days. Although the findings are promising, but according to Deputy Health Minister, Datuk Dr, Noor Azmi Ghazali, it cannot still be used as management of critically ill COVID-19 patients as the sample size of the studies is too small for the result to be used.

 

Another study involving critically ill COVID-19 patients, divide between two groups of critically ill patients, the one administered with Vitamin C and the one without administration of vitamin C. The result found out that group with vitamin C administration has 57% lower on mortality rate, 9 days shorter of hospital stay, 5.6 days faster in successful extubating, and 7.5 days faster in weaning off oxygen support.

 

 

There is another unpublished study that was conducted among critically ill COVID-19 patients in two different tertiary hospital in Malaysia comparing individual treated with vitamin C against those who are not treated with vitamin C. Both groups show similar clinical background, comorbidity, illness severity, and severity score on admission. The finding shows that the vitamin C group has lower mortality rate (14.3%) as compared to the group without vitamin C (71.4%). Duration of days on the ventilator were also shorter in vitamin C groups compared to non-vitamin C group (14 vs 19.6 days). Similarly, the duration to complete weaning of oxygen therapy was also shorter in vitamin C group (16 vs 23.5 days). Since the result is very promising currently, a multicenter randomized controlled trial is underway in evaluating the effectiveness of high dosage of intravenous vitamin C for the treatment for severe COVID-19 patients.

 

Usage of Vitamin C as prophylaxis to COVID-19 for general population

 

Apart from vitamin C is a water-soluble vitamin it is also a potent antioxidant. It acts as free radical scavenger and has its anti-inflammatory properties, which influence cellular immunity and vascular integrity. Which explain why it is being studied as one of the treatments for COVID-19. As for general population, National Health Service (NHS) U.K. treatment guideline stated that for non critically ill COVID-19 individuals and for non-COVID19 individuals there is insufficient data to recommend usage of high dosage of vitamin C in combating COVID-19. This being stated because, in critically ill COVID-19 individuals they experience high oxidative stress and severe inflammation, which may be helpful with the administration of vitamin C but unlike non COVID19 and non critical COVID19 individuals.

 

 

In general, sufficient consumption of vitamin C and healthy eating habit may helps with combating COVID-19 pandemic. A proper diet can help to ensure that the body is in the strongest possible state to battle the virus. Certain precaution with regards to food safety as well may helps in combating the virus although researchers have found that there is no source of virus contamination via food packaging or food. However, good food practices are always recommended to minimize the risk of contamination and to ensure that there is no window for the virus to weaken immune system.

 

  • Eat plenty of fruits daily ( such as guava, apple, banana, strawberry, cantaloupe melon, grapefruit, pineapple, papaya, orange, Longman fruit, blackcurrant, pumelo) these are fruits have high vitamin C.
  • Eat plenty of fresh vegetables daily (such as green bell peppers, garlic, ginger, kale, lime, coriander, broccoli, green chili pepper). Do not overcook vegetables as it leads to the loss of important nutrients such as vitamins and minerals.
  • Eat whole grains and nuts, which have high amount of good fats! Limit intake of red meat, processed and fast foods.
  • For snacks, choose fresh fruits and raw vegetables rather than foods that are high in sugar, salt or fat.
  • Limit the salt intake to less than 6g/day.
  • Drink 8–10 glasses of water every day. It helps to transport nutrients in the blood, gets rid of waste, and regulates the body temperature.
  • Maintain a healthy lifestyle of exercise, meditation, and regular sleep. Adequate sleep will help to support immune function.
  • Eat at home to avoid contact with other people and try to reduce the chance of being exposed to COVID-19.
  • Wash vegetables and fruits before eating.
  • Wash, rinse, and disinfect objects and surfaces every time before and after use.
  • Keep cooked and raw foods separate, as it would prevent the harmful microbes from raw foods spreading to cooked foods. Use different chopping boards and utensils for cooked and raw foods to prevent cross-contamination.

 

References

  1. Ministry of Health Malaysia (MOH). Kajian dan Penyelidikan MahTAS COVID-19 rapid evidence update. Intravenous Vitamin C for COVID-19. Based on the availa le evidence up to 16 November 2020. http://covid-19.moh.gov.my/kajian-dan-penyelidikan/mahtas-covid-19-rapid-evidence-updates/12_INTRAVENOUS_VITAMIN_C_FOR_COVID-19_editted.pdf (Access on Feb 2, 2021).
  2. New Straits Times (NST). Vitamin C injections not used in COVID-19 treatment in Malaysia. https://www.nst.com.my/news/nation/2020/11/637714/vitamin-c-injection-not-used-covid-19-treatment-malaysia (Accessed on Feb 2, 2021).
  3. National Institute of Health (NIH). Vitamin C usage and COVID-19. https://www.covid19treatmentguidelines.nih.gov/adjunctive-therapy/vitamin-c/ (Accessed on Feb 2, 2021).
  4. Feyaerts, A. F., & Luyten, W. (2020). Vitamin C as prophylaxis and adjunctive medical treatment for COVID-19? Nutrition (Burbank, Los Angeles County, Calif.)79-80, 110948. https://doi.org/10.1016/j.nut.2020.110948
  5. Aman, F., & Masood, S. (2020). How Nutrition can help to fight against COVID-19 Pandemic. Pakistan journal of medical sciences36(COVID19-S4), S121–S123. https://doi.org/10.12669/pjms.36.COVID19-S4.2776

Can DHA & EPA help with COVID-19?

Unsaturated fats can be classified into two main categories: Monounsaturated fatty acids (MUFA) and polyunsaturated fatty acids (PUFA). MUFA-rich foods include olive oil, canola oil, cashews, and groundnuts. On the other hand, PUFA can be further divided into Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), also known as omega-3 fatty acids. EPA and DHA are commonly found in fatty fish and algae.

Benefits of EPA and DHA

EPA and DHA offer a range of benefits, with one well-studied area being their connection to cardiovascular health. Multiple studies indicate that incorporating EPA and DHA-rich foods or supplements into the diet can lower triglyceride levels. Consequently, the American Heart Association (AHA) recommends a daily intake of about 1g of EPA plus DHA for individuals at high risk of heart disease. Joseph C. Maroon, MD, a professor in the Department of Neurological Surgery at the University of Pittsburgh School of Medicine and author of "Fish Oil: The Natural Anti-Inflammatory," emphasizes that sufficient omega-3 intake can reduce the inflammatory processes linked to various chronic conditions. This anti-inflammatory effect could potentially extend to diseases like arthritis, dry eyes, age-related macular degeneration (AMD), dementia, Alzheimer's, and cognitive issues. However, what about its relevance to COVID-19?

EPA & DHA in the Context of COVID-19

COVID-19 remains a novel disease, with many aspects still unknown to scientists. Among the potential management and treatment avenues being explored is the relationship between EPA and DHA and COVID-19. Numerous well-documented studies suggest that EPA and DHA's anti-inflammatory properties could have potential benefits for COVID-19 patients.

COVID-19 primarily targets the body's immune system, triggering an immune response to combat the disease. During this battle, the body releases cytokines, a phenomenon referred to as a "cytokine storm." Studies on sepsis patients have shown that administering EPA and DHA leads to the release of resolvins, which aid in restoring cellular function post-inflammation and tissue injury. This insight underlines why the administration and consumption of EPA and DHA-rich diets are being examined as potential mechanisms against COVID-19. Furthermore, a meta-analysis indicates that high EPA and DHA supplementation through parenteral and enteral nutrition can significantly reduce ventilator-free days, organ failures, ICU stays, and mortality rates among individuals with acute respiratory distress syndrome (ARDS). Given that ARDS is a common complication of critically ill COVID-19 patients, these findings suggest a potential positive impact.

Another critical parameter in assessing COVID-19 severity, particularly in critically ill patients, is coagulation ability. Non-survivors of COVID-19 are often those with heightened platelet aggregation and activation, resulting in a higher risk of life-threatening blood clotting. A study involving a moderate intake of three omega-3-rich fish species over 18 days showed improved bleeding time and reduced platelet aggregation, potentially decreasing thrombosis risk among COVID-19 patients. Similarly, a study supplementing healthy subjects with EPA for four weeks demonstrated decreased platelet activation, an early step in platelet aggregation.

In conclusion, the administration or consumption of EPA and DHA could potentially aid critically ill COVID-19 patients. However, using EPA and DHA as a prophylactic among healthy individuals requires further investigation due to the limited understanding of the virus's pathology and its interaction with patients' characteristics during recovery. Therefore, it's advisable to conduct randomized controlled trials that consider supplementation type, dosage, individual characteristics, adverse effects, and potential combinations with medication and antioxidants.

References

  1. National Institute of Health (NIH). Office of Dietary Supplements. Fact sheet for consumer. Omega 3 Fatty Acids. https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/ (Accessed on Feb 4, 2021).

  2. National Institute of Health (NIH). Office of Dietary Supplements. Fact sheet for Health Professionals. Omega 3 Fatty Acids. https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/ (Accessed on Feb 4, 2021).

  3. Nourish by WebMD. What to know about Omega 3 and fish? Annie Stuart. https://www.webmd.com/diet/features/what-to-know-about-omega-3s-and-fish#1 (Accessed on Feb 4, 2021).

  4. Rogero, M. M., Leão, M. D. C., Santana, T. M., de MB Pimentel, M. V., Carlini, G. C., da Silveira, T. F.& Castro, I. A. (2020). Potential benefits and risks of omega-3 fatty acids supplementation to patients with COVID-19. Free Radical Biology and Medicine.

 

Can diet boost imunity?

With regards to COVID-19, many people have started to consume foods that they believe will help their immune systems. Citrus fruits, chicken soup, tea with honey, probiotics and prebiotics, and many others are examples of foods that are commonly associated with immune boosters. However, research has shown that the design of our immune system is rather complex and influenced by an ideal balance of many factors, not just diet, and especially not by any one specific food or nutrient. However, a balanced diet consisting of a range of vitamins and minerals, combined with healthy lifestyle factors like adequate sleep, exercise, and low stress, most effectively primes the body to fight infections and diseases, including COVID-19!

What is immunity?

 

Immunity refers to the system in the body that protects the body from harm. The immune system is a network of intricate stages and pathways in the body that protects us against these harmful microbes as well as certain diseases. It recognised foreign invaders like bacteria, viruses, and parasites and took immediate action against them. There are two types of immunity in the human body: innate immunity and adaptive immunity. Innate immunity refers to the body's first line of defence from pathogens that try to enter the body, achieved through protective barriers such as skin, mucus that traps pathogens, stomach acid that destroys pathogens, and enzymes in our sweat and tears that help to create antibacterial compounds. While adaptive immunity is a system that learns to recognise a pathogen, When a foreign substance enters the body, our body creates antibodies that fight the foreign substance, and not only that, it also adapts by remembering the foreign substance so that if it enters again, these antibodies will be more efficient and quicker to destroy it.

 

 

Immune-boosting diet?

 

Well, frankly speaking, as mentioned above, no particular food can prevent an individual from getting disease. It is through variety, moderation, and a balanced diet that individuals may achieve a diet that will prevent them from getting various kinds of diseases, be they chronic diseases like diabetes and cardiovascular diseases or infectious diseases like COVID-19. However, certain dietary patterns may better prepare the body for microbial attacks and excess inflammation. Each stage of the body’s immune response relies on the presence of many micronutrients, such as vitamin C, vitamin D, zinc, selenium, iron, and protein. And all these nutrients can be found in a variety of foods.

 

Diets that are limited in variety and lower in nutrients, such as processed foods, can negatively affect a healthy immune system. Research also shows that a typical western diet that is high in refined sugar and red meat and low in fruits and vegetables can cause disturbances in healthy intestinal microorganisms, resulting in chronic inflammation of the gut and being associated with suppressed immune health.

 

Steps to support a healthy immune system

 

  1. Eat a balanced diet that is rich in whole fruits (guava, orange, and kiwi), vegetables (green leafy vegetables), lean, fresh protein, whole grains, and plenty of water.

  2. If a balanced diet is not readily accessible or your lifestyle does not promote healthy eating, consider taking a multivitamin containing nutrients sufficient for everyday use. Talk to your healthcare provider for advice on a suitable multivitamin for you. You may talk to us as well!

  3. Do not smoke (it will increase inflammation), and drink alcohol in moderation.

  4. Perform regular exercise (30–45 minutes of exercise on most days of the week is sufficient).

  5. Aim for 7-9 hours of sleep every night. Try to keep a sleep schedule; waking up and going to bed around the same time each day will help with our body clock (circadian rhythm). Having a good circadian rhythm makes it easier for individuals to enter deep sleep (restful sleep).

  6. Manage stress. This is easier said than done, but try to find some healthy strategies for managing your stress. These can be exercise, meditation, journaling, or talking to a trusted friend. Another tip is to practise regular conscious breathing when feelings of stress, overwhelm, or anxiety arise.

  7. Wash hands throughout the day, especially after touching surfaces, when coming in from the outdoors, before and after preparing food, after using the toilet, and after coughing or blowing your nose.

  8. Lastly, practise social distance and wear a mask when you are outside.

 

 

References

  1. Harvard Health. Nutrition and Immunity. www.hsph.harvard.edu/nutritionsource/nutrition-and-immunity/    (Accessed on Feb 9, 2021)
  2. Cleveland Clinic. Health essentials. 3 Vitamins that are best for boosting your immunity.  https://health.clevelandclinic.org/3-vitamins-best-boosting-immunity/ (Accessed on Feb 9, 2021).
  3. 9 Ways to boost your body’s natural defences. https://www.healthline.com/nutrition/how-to-boost-immune-health

Boost your kids’ immune health

In this pandemic COVID19 era, people have started to consume foods which can boost their immunity. People have started to practice wearing mask in public, normalize social distancing and some even goes to the extent of not exposing children in public places for the fear of virus spreading. We know that children are even fragile than us adult, thus taking extra care for them especially children who fall sick easily is a must for parents in this COVID19 situation. Here we share with you some tips that you can practice to boost your children immunity system!

 

  • Guard against germ spread.

 

Fighting germs does not technically boost immunity, but it is a great way to reduce stress on your child’s immune system. Make sure your children wash their hands often (with soap) especially before and after using toilet, before and after meals, after playing outside, arrive home from day care, handling pets, or blowing their nose. To cultivate the habits, you may also let them pick up their own choice of handkerchief, soap, and scents!

 

You must also always make sure that your hands are clean before you touch them!

 

Whenever you are bringing them outside make sure you carry antibacterial disposable wet wipes with you for your quick clean ups. Oh, you may also practice to let your children wear face shield if you are outside or in public area if they cannot wear mask yet! Make sure to sanitize or clean the face shield frequently and keep it properly as well!

 

 

Another key germ busting strategy according to health professionals is whenever your child is sick throw away their toothbrush as the germs from outside or from the toothbrush can hop from toothbrush to toothbrush infecting other family members. If it is a bacterial infection, such as strep throat, your child can reinfect themselves with the same germs that got them sick in the first place. In that case, tossing the toothbrush protects both your child and the rest of your family.

 

  • Make sure your children eat healthily.

 

It is normal for kids to dislike healthy foods if the parents dislike it, or rarely consume it! If you feel like your children eating habit are more into unhealthy habit check back your food preference most of the times it is a reflection!

 

Try to eat healthily as much as you can, make sure that every main mealtime there is vegetables and fruit serve for your whole family, it can be just a simple blanched carrot and broccoli, or it can be stir fried vegetables or it can be simply raw salad with dressings! If your children are okay with consuming vegetables and fruits in every main mealtime, start introducing healthy snacks using fruits and vegetables as well.

 

 

They may eat cakes, biscuits, and dessert occasionally still! If your children are still below 6 months young, try to breastfeed them as much as you can, as breastmilk has naturals antibody which is passed from mothers to baby which is beneficial for children during this pandemic situation.

 

Apart from vegetables and fruits, consuming yogurt which contains high amount of probiotics and prebiotics also helps with immune health.

 

  • Boost sleep time!

 

Studies show that sleep deprivation make individuals more susceptible to illness by reducing natural killer cells (immune-system weapons that attack microbes and cancer cells). Required sleeping hours for children is vary according to their age, but on average children need to nap during the day for at least one hour and sleep throughout the night for at least 10 hours.

 

Try to help your children into having a fixed routine helps with their sleeping time. Try to tone down screen time and makes them do a lot of physical activity in the evening also helps with sleeping earlier during the night. Children who does not nap during the day may sleep even earlier at night according to expert, but still nap is important for children, which is why try to cultivate habits which makes them easier to nap during the day. This will not only be beneficial for their immunity but as well as for their growth and development.

 

 

 

References.

  1. 7 Ways to Boost Immunity for your child’s Immunity. https://www.parents.com/health/cold-flu/cold/boost-childs-immunity/ (Accessed on Feb 15, 2021).
  1. Cleveland Clinic. Health Essentials. How to boost your kids’ immunity heading into the new school year. https://health.clevelandclinic.org/how-to-boost-your-kids-immunity-heading-into-the-new-school-year/ (Accessed on Feb 15, 2021).
  2. Grow by WebMD. Immunity bosting snacks for kids. https://www.webmd.com/parenting/features/immune-system#1 (Accessed on Feb 15, 2021).

Children and repeated infections

Whenever a child frequently being infected it makes parents worry a lot. According to study on average children get infected about 4 to 8 times annually. A big why for this is because they spend most their time at school or in day-care centers where they are in close contact with other kids most of the day. Also, it partly because kids are not conscientious enough about covering sneezing with elbow or frequent hand washing. Apart from this, it is also because their young immune systems are still developing and not strong enough to fight colds.

However, it is not practical to avoid your children from all the exposure altogether since exposure to all these things are somewhat things that build up their immune health stronger and better, but we must control the exposure and make sure that their immune health is strong enough to fight the infection.

 

Here are some of the tips which you may practice to help your children to stay as healthy as possible:

 

  • Make sure that your child get all the required vaccines under the National Immunization Program. You may also add more vaccines based on your child condition and needs but talk to your pediatrician first!

 

 

  • Make sure that your child is getting the nutrition that they need to help them with their immune system. Ensure that your child get enough protein, fibre, vitamins, and minerals. Minimize sugar and processed foods as their tummy is only little if they fill it with all these unhealthy stuff they will have no appetite anymore for nutritious foods. Encourage children to consume fruits such as orange, kiwi, and guava that is rich with vitamin C. Limit the intake of dessert, sugary drinks, sausage, meatballs etc.

 

 

  • Discourage the habit of thumb sucking or using pacifier as your infant gets older, as a contaminated finger, thumb, or pacifier can be a route for germs transmission which can lead to infection.

 

  • Always keep your child’s utensils and bottle clean. If you are still breastfeeding your child, or is using breastmilk pump, make sure you frequently boiled it, or steam all the equipments.

 

  • Try to instils good hygiene practice since young, such as wash hands as soon as reach home, after going to the toilet, and whenever they sneeze or cough and covered it with their hand.

 

 

Most importantly, understand that frequent infections are very common in the first two years of life especially if they are in day care with many other children and after they no longer breastfed. All in all, all these will help them to make their immune health better but at the same time as a parents we need to help the children to build their immune health by providing nutritious foods, clean environment and instill good hygiene practice.

 

Probiotics and COVID-19

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 can contain a wide range of microorganisms. Lactobacillus and Bifidobacterium are the most common. Other bacteria, such as Saccharomyces boulardii, are also used as probiotics.

According to research, different types of bacteria have different effects on the human body. As a result, selecting the right strains and types of probiotics is critical for it to work on the said health concern.

 

How do probiotics aid in health maintenance?

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

Due to this, scientists believe that consumption of probiotics influences the colonisation process of bacteria, which can lead to a speedy restoration of a healthy microbiome and a lower risk of getting sick

Probiotics and COVID-19

Probiotics are linked with COVID-19 due to their ability to boost the immune system. Currently, the most extensive research on probiotics includes Lactobacillus, Bifidobacterium, Escherichia coli, Enterococcus, etc. Although probiotics mechanisms profoundly focus on the gastrointestinal tract, their effects are not confined to the digestive system alone. Probiotics can act on the entire body via immune modulation. Not only that, it also facilitates the immune system's development and maturation and regulates the interaction between host and pathogen by killing the pathogen and regulating the immune responses towards it.

One could argue that, but COVID-19 is a viral infection, not a bacterial infection. A systematic review described the efficacy of probiotics against viral diseases, with over 20 strains of probiotics demonstrating anti-inflammatory effects on the body and antibody production against viruses.

Furthermore, the study discovered that probiotics supplementation reduced viral loads. This is thought to be due to immune modulation by microbiota, which fights COVID-19 directly and reduces the risk of secondary infections caused by prolonged antibiotic exposure from multiple experimental COVID-19 treatments.

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, the researchers in this study believe that many more studies on the effectiveness of using probiotics for COVID-19 prevention and treatment should be conducted. Individuals may now benefit from probiotics rich foods and supplementation for its boosting immunity properties and fight against COVID-19, in addition to practising social distancing, wearing masks, and adhering to standard operating procedures (SOP).

 

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 research52(6), 582–594. https://doi.org/10.1016/j.arcmed.2021.03.002

Asthma in Children

What is asthma in children?

 

Asthma is a major non-communicable disease (NCD), affecting children and adults. It is a condition in which the airway in the lung narrows due to inflammation and tightening of the muscle surrounding the small airway. As a result, asthma symptoms such as coughing, wheezing, shortness of breath, and chest tightness developed. These symptoms are usually on and off, while the asthma disease itself is a long-term condition. Asthma triggers vary from person to person, but they can also be due to a viral infection (cold), dust, smoke, fumes, changes in the weather, grass and tree pollen, feathers, strong soap, perfume, animal fur, and many more.

 

Causes of asthma in children. 

 

Although it is often difficult to find a single, direct cause, it is believed to have multiple complex causes. Many factors have been linked to an increased risk of developing asthma, such as

  • Have a close family member with asthma and/or eczema, such as parents or siblings
  • Have other allergic conditions such as rhinitis, etc.
  • Urbanization is associated with increased asthma prevalence, probably due to multiple lifestyle factors.
  • Events in early life affect the developing lungs and can increase the risk of asthma. These include low birth weight, premature birth, exposure to tobacco smoke and other sources of air pollution, as well as viral respiratory infections.
  • Exposure to a range of environmental allergens and irritants is also thought to increase the risk of asthma, including indoor and outdoor air pollution, house dust mites, molds, and occupational exposure to chemicals, fumes, or dust. 

 

Prevention & Control of asthma

 

Asthma cannot be cured, but good management with inhaled medications can control the disease and enable people with asthma to enjoy a normal, active life.

 

There are two main types of inhalers:

 

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

People with asthma may need to use an inhaler every day. Their treatment will depend on the frequency of symptoms and the types of inhalers available.

 

It can be difficult to coordinate breathing using an inhaler, especially for children and during emergency situations. Using a "spacer" device makes it easier to use an aerosol inhaler and helps the medicine reach the lung more effectively.

People with asthma may need to use an inhaler every day. Their treatment will depend on the frequency of symptoms and the types of inhalers available.

It can be difficult to coordinate breathing using an inhaler, especially for children and during emergency situations. Using a "spacer" device makes it easier to use an aerosol inhaler and helps the medicine reach the lung more effectively. 

Other than this, it is also best to avoid triggers for asthma. Triggers vary from person to person; as asthmatic children grow; parents should be able to identify things that trigger their asthma attack. It can be as simple as changes in weather, temperature, etc.

In conclusion, since asthma is a lifelong disease, it is best to manage or control it by avoiding triggers in children and by adhering to the medication based on a doctor's suggestion.

References

  1. World Health Organization (WHO). Asthma. https://www.who.int/news-room/fact-sheets/detail/asthma
  2. Mayo Clinic. Childhood Asthma. https://www.who.int/news-room/fact-sheets/detail/asthma
  3. Better Health Chanel. Asthma in children. https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/asthma-in-children#causes-of-asthma-in-children

 

 

 

Masa Untuk Berhenti Merokok

Pertubuhan Kesihatan Dunia (WHO) telah mewartakan bahawa merokok merupakan risiko yang spesifik bagi komplikasi COVID-19 (1,2). Hal ini adalah kerana, jika virus korona menyerang tubuh badan individu yang merokok, peratus untuk individu tersebut pulih lebih rendah berbanding dengan individu yang tidak merokok manakala peratus untuk individu tersebut untuk mengalami kegagalan paru – paru yang serius pula adalah tinggi.

 

Umum mengetahui, COVID-19 adalah virus yang menyerang sistem pernafasan, jadi, individu yang merokok atau yang mempunyai masalah pernafasan dan/atau sakit – sakit kronik yang lain seperti masalah jantung, buah pinggang, kencing manis dan lain -lain jika terdedah kepada virus ini, mempunyai sebanyak 80.7% risiko kematian berbanding individu yang tidak menghidapi penyakit kronik (3).

 

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

 

Tabiat merokok itu sendiri yang menyebabkan individu  berisiko terdedah kepada pelbagai jenis komplikasi kesihatan, akan tetapi sebelum ini mungkin perokok menghadapi kesukaran untuk berhenti merokok disebabkan faktor rakan sekeliling, tekanan kerja dan sebagainya. Akan tetapi oleh kerana dunia diancam dengan wabak COVID-19, individu yang merokok mempunyai lebih sebab untuk berhenti merokok kerana anda mempunya risiko yang lebih tinggi terdedah kematian jika terdedah kepada virus ini.

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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

Wang untuk membeli rokok = RM5.00/sehari

Sebulan = RM 150.00

Setahun = RM 1800.00

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

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

 

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

 

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

 

1. Melengah – lengahkan

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

2. Menarik Nafas Panjang

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

3. Minum air

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

4. Menyibukan diri

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

5. Menjauhkan diri daripada perokok

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

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

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

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

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

8. Membasuh tangan selalu

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

9. Mandi dengan kerap

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

10. Meregangkan otot

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

11. Meditasi

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

12. Memohon doa

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

 

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

 

Rujukan

  1. The Star. Stub It Out Now, Smoking and Added Health Risk for COVID19. https://www.thestar.com.my/news/nation/2020/04/13/effective-ways-exist-to-quit-smoking-while-under-mco (Diakses 17 April 2020).

  2. The Star. Smokers face high infection rate. https://www.thestar.com.my/news/nation/2020/04/13/smokers-face-higher-infection-risk (Diakses 17 April 2020).

  3. Ketua Pengarah Kementerian Kesihatan Malaysia (KKM). From the desk of the Director General of Health Malaysia. https://kpkesihatan.com/2020/04/16/kenyataan-akhbar-16-april-2020-situasi-semasa-jangkitan-penyakit-coronavirus-2019-covid-19-di-malaysia/ (Diakses 17 April 2020)

  4. Cochrane. COVID-19 Resources. https://www.cochrane.org/news/special-collection-effective-options-quitting-smoking-during-covid-19 (Diakses 17 April 2020)

  5. Portal Rasmi My Health Kementerian Kesihatan Malaysia. http://www.myhealth.gov.my/en/nicotine-replacement-therapy-nrt/ (Diakses 17 April 2020)

  6. Info Sihat. Bahagian Pendidikan Kesihatan. Kementerian Kesihatan Malaysia (KKM). https://www.infosihat.gov.my/index.php/isu-semasa/42-tips-berhenti-merokok (Diakses 17 April 2020)

 

What happen to your stomach when you fast?

Fasting has long been a part of many religious traditions, including the Jewish and Muslim holidays of Yom Kippur and Ramadan, respectively. As you read this, billions of Muslims around the world are participating in this act of faith, which involves fasting from dawn to dusk. While fasting for Ramadan is based on spiritual beliefs, many of us fast because we believe it benefits our health. However, what happens to our bodies when we fast? 

The primary source of energy for a person is glucose, which is obtained from carbohydrates such as grains, dairy products, fruits, certain vegetables, beans, and even sweets. 

 

The glucose is stored in the liver and muscles and released into the bloodstream when the body requires it. This process, however, changes during fasting. The liver will deplete its glucose reserves after about 8 hours of fasting. At this point, the body enters a state known as glucogenesis, which marks the transition into fasting mode.

 

Glucogenesis has been shown in studies to increase the number of calories burned by the body. Without carbohydrates, the body burns its own calories. When there is no carbohydrate available, the body produces its own glucose, primarily from fat.

 

The body eventually runs out of these energy sources as well. Fasting mode then transitions into the more serious starvation mode. A person's metabolism slows down at this point, and their body begins to burn muscle tissue for energy. Although it is a well-known term in the dieting world, true starvation mode occurs only after several days or even weeks without food. So, unless other health conditions exist, it is generally safe to go without eating for a day after breaking their fast after 24 hours. (1)

 

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

 

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

 

Intermittent fasting, on the other hand, is associated with numerous health risks, according to the UK's National Health Service (NHS).

 

People who fast frequently become dehydrated, owing to their bodies' inability to obtain fluid from food. As a result, it is advised that Muslims consume plenty of water prior to fasting periods during Ramadan. Other people who follow fasting diets should stay hydrated during their fasting periods.

 

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

 

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

 

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

 

Fasting can also cause heartburn because a lack of food reduces stomach acid, which digests food and destroys bacteria. However, smelling food or even thinking about it during a fast can cause the brain to tell the stomach to produce more acid, resulting in heartburn. (2)

 

To summarize, moderation is essential. Understand the precautionary measure to avoid the potential risk. Before beginning any diet plan, a person must first understand his or her current health situation. 

 

References

 

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

 

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

 

Organic food, Is it healthier?

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

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

 

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

 

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

 

 

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

 

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

 

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

 

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

 

 

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

 

 

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

 

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

 

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

 

 

 

References

 

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