Health Articles

Find out more about your health here from our health professionals!

Should you consider collagen supplementation?

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

 

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

 

Research on collagen supplementation focuses mostly on joint and skin health. Although studies pertaining to this using human subjects are still lacking, some randomized controlled trials have found that collagen supplementation improves skin elasticity. In one study, women who took a supplement containing 2.5–5 grammes of collagen for 8 weeks experienced less skin dryness and a significant increase in skin elasticity as compared to those who did not. Another study found that women who consumed it for 12 weeks experienced increased skin hydration and a significant reduction in wrinkle depth as compared with a control group (1, 2, 3, 4).

 

Trials on collagen supplements and joint health also found that they can improve joint mobility and decrease joint pain in people with osteoarthritis or in athletes (5). Collagen comprises about 60% of cartilage, a very firm tissue that surrounds bones and cushions them from the shock of high-impact movements, so a breakdown in collagen could lead to a loss of cartilage and joint problems.

 

 

Other than the consumption of collagen-based supplements, there are also foods that are rich in collagen or that encourage collagen production other than the lifestyle modifications mentioned above. foods such as tough cuts of meat full of connective tissue like pot roast, brisket, and chuck steak. However, a high intake of red meat is not recommended as part of a long-term healthy diet. Collagen is also found in the bones and skin of freshwater and saltwater fish. Bone broth, which requires animal bones to simmer in water with a small amount of vinegar for 4–24 hours, is also said to have high collagen properties. However, the amount of amino acids will vary among batches depending on the types of bones used, the cooking period, and many other factors. Other foods that can help with the production of collagen are foods that are rich in zinc, such as legumes, nuts, seeds, whole grains, and vitamin C-rich foods, such as citrus fruits, bell peppers, and tomatoes.

 

Although studies on the effectiveness of collagen for health are still lacking,  many available studies have not shown negative side effects in individuals given collagen supplements (6). Thus, it is worth trying for its said benefits, especially if the benefits are your health concerns! But be sure to talk to your healthcare professionals about this based on your medication intake and your health issues before consuming any health supplement.

 

References

  1. Harvard T.H. Chan. School of Public Health. Collagen.https://www.hsph.harvard.edu/nutritionsource/collagen/

  2. Healthline. Top 6 Benefits of Taking Collagen Supplements. https://www.healthline.com/nutrition/collagen-benefits

  3. Proksch E, Segger D, Degwert J, Schunck M, Zague V, Oesser S. Oral supplementation of specific collagen peptides has beneficial effects on human skin physiology: a double-blind, placebo-controlled study. Skin Pharmacol Physiol. 2014;27(1):47-55. doi: 10.1159/000351376. Epub 2013 Aug 14. PMID: 23949208.https://pubmed.ncbi.nlm.nih.gov/23949208/

  4. Borumand, M., & Sibilla, S. (2015). Effects of a nutritional supplement containing collagen peptides on skin elasticity, hydration and wrinkles. Journal of Medical Nutrition and Nutraceuticals4(1), 47.https://www.jmnn.org/article.asp?aulast=Borumand&epage=53&issn=2278-1870&issue=1&spage=47&volume=4&year=2015

  5. Bello AE, Oesser S. Collagen hydrolysate for the treatment of osteoarthritis and other joint disorders: a review of the literature. Current medical research and opinion. 2006 Nov 1;22(11):2221-32.

  6. Kim DU, Chung HC, Choi J, Sakai Y, Lee BY. Oral intake of low-molecular-weight collagen peptide improves hydration, elasticity, and wrinkling in human skin: a randomized, double-blind, placebo-controlled study. Nutrients. 2018 Jul;10(7):826.

Vitamins B and its functions

There are many types of vitamins B that scientist have discovered and each of it is vital in ensuring  healthy body. Find out here each B vitamins type and its function in our body.

Vitamin B1 (Thiamin)

Thiamin is essential for normal growth and development and helps to maintain proper functioning of the heart and the nervous and digestive systems. Thiamin deficiency will result in overall decrease in carbohydrate and protein metabolism. Severe consequences can also lead to decrease the formation of acetylcholine for neural function.

 

Vitamin B2 (Riboflavin)

The main function of riboflavin is to help the body to convert carbohydrate to energy.
Riboflavin is important for the metabolism of carbohydrate, amino acids and lipids. Riboflavin also acts as an antioxidant due to its ability to activate antioxidant enzymes. Antioxidants fight free radicals and reduce DNA damage. Riboflavin also has a role in helping the body to convert vitamin B6 to folate to a form that it can be used in the body.

 

Vitamin B3 (Niacin)

Niacin is important in the catabolism of fats, proteins, carbohydrates and alcohol to produces energy. Niacin deficiency includes fatigue, poor appetite, diarrhea, irritability, headache, and emotional instability. Important sources of preformed niacin include beef, liver, pork, fish, anchovies, peanuts and other nuts, whole grains and whole-meal wheat flour.

 

Vitamin B5 (Pantothenic Acid)

Pantothenic acid helps the body convert food (carbohydrates) into fuel (glucose), which the
body uses to produce energy. It helps the body use fats and protein. In addition to playing a role in the breakdown of fats and carbohydrates for energy, pantothenic acid is critical to the manufacture of red blood cells, as well as sex and stress-related hormones produced in the adrenal glands. It is also important in maintaining a healthy digestive tract, and it helps the body use other vitamins, particularly riboflavin.

 

Vitamin B6 (Pyridoxine)

Vitamin B6  helps with metabolism of protein and regulator of  steroid hormone such as androgens, estrogens, progesterone and glucocorticoids. Vitamin B6 must be obtained from the diet, as human beings cannot synthesize it. It is abundance in poultry, meats, fish such as tuna and in fruits such as banana, jackfruit (nangka) and durian.

 

Vitamin B9 (Folate)

Folate plays an important role in hematopoiesis and the production of red blood cells. Through catabolism process of folate, a considerable small loss of folate occurs via excretion from the urine, skin, and bile, hence there is a need to replenish the body’s folate content from the diet. Foods such as legumes and green leafy vegetables are outstanding sources of folate.

 

Vitamin B12 (Cobalamin)

Cobalamin is required for proper red blood cell formation, neurological function, and
DNA synthesis. Megaloblastic anaemia is the most frequent deficiency, which affects red blood cells and all other blood cells. Most of the cobalamin deficiency occurs due to cobalamin malabsorption, rather than inadequate dietary intake.

Understanding calories

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

 

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

 

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

 

General calories intake

 

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

 

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

 

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

 

Calorie counter

 

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

 

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

 

Gap between unhealthy diet and body needs

 

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

 

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

 

 

Benefits of Ginkgo

Ginkgo or maidenhair is an ancient Chinese herb ingredient. It is collected from the dried green leaves of the plant and is available as liquid extracts, capsules, and tablets. It is used for various reasons as a traditional herb supplement. Currently, many studies are still exploring whether ginkgo can improve health condition as per belief.

 

Ginkgo and blood circulation.

 

Ginkgo contains high levels of flavonoids and terpenoids, these are antioxidants that provide protection against oxidative cell damage from harmful free radicals. These antioxidants also help to improve blood circulation by dilating blood vessels and reducing the ‘stickiness’ of platelets.

 

Ginkgo’s apparent ability to increase blood flow to various parts of the body may be the origin of its many supposed benefits.

 

Ginkgo and brain function. 

 

Studies found conflicting findings on whether gingko can help with preventing and slows down Alzheimer and dementia, but studies also found out that it can help with improving cognition, memory, and attention.

 

Generally, ginkgo appears to be safe for consumption in moderate amount, research does not support the use of the supplement to prevent or slow dementia. Many more research is needed to find out what role gingko might play in supporting brain function and treating other conditions.

Is it compulsory to consume iron supplements during pregnancy?

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

 

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

 

For a pregnant lady with a normal level of iron in her blood, it is not compulsory to consume an iron supplement; some people might consume it as a precautionary measure, but studies involving more than 40, 000 women show that there are no noticeable health benefits for the pregnancy or the baby. Although iron supplements were found to lower the risk of anaemia, they did not influence the number of preterm births, the number of babies with low birth weights, or infections in pregnant women.

 

However, it is important to know some of the examples of iron-rich foods that can be beneficial during pregnancy and for overall health, such as pistachios, sesame, rolled oats, whole grain rice and pasta, tofu, strawberries, tuna, shrimp, lettuce, chickpeas, peas, meat, and internal organs (liver).

 

In conclusion, we normally get iron from the food we eat. Meat has a lot of iron in it from haemoglobin in the animal’s body. The liver (internal organ) is particularly high in iron. Other than these foods, iron can be taken in the form of iron supplement too.

 

Reference:

1. Pregnancy and birth: Do all pregnant women need to take iron supplements? December 22, 2009. Last update March 22, 2018. National Library of Medicine. National Centre of Biotechnology Information. National Institute of Health (NIH).

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)

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.

 

Breath Matters: Techniques and Their Significance in Wellness

Frequently, we perform thousands of breaths each day, often without contemplating the significance and benefits this fundamental bodily function affords us. In contrast to the indispensability of breathing, research regarding breathing techniques remains relatively limited. Nevertheless, there are specific breathing techniques recommended for enhancing various aspects of our health.

Stress and Belly Breathing

One of the most common techniques is breathing exercises aimed at managing stress. Numerous studies have conclusively demonstrated the efficacy of breathing exercises in alleviating anxiety disorders, panic attacks, and general stress. The United Kingdom's National Health Service (NHS) recommends the use of belly breathing for individuals grappling with stress, anxiety, and panic (1). In today's context, where mental health issues have become increasingly prevalent due to the ongoing COVID-19 pandemic and other stressors, it's crucial to educate ourselves and our loved ones on how to respond when confronted with situations that trigger panic, anxiety, or stress (2).

 

 
Consistency is key when it comes to reaping the benefits of most breathing exercises. These exercises can be performed while standing, sitting in a chair with proper lumbar support, or lying down on a bed, yoga mat, or the floor. Ensuring your comfort is paramount; if anything restricts your breathing, adjust it as necessary. When lying down, extend your arms slightly away from your sides, with your palms facing upward, and maintain your legs straight or bend your knees so your feet lie flat on the floor. If you're sitting, rest your arms on the chair's armrests. In both sitting and standing positions, ensure both feet remain flat on the ground, spaced approximately hip-width apart. Inhale gently and steadily, some may find it helpful to count slowly from 1 to 5. Initially, reaching 5 may be challenging, but that's perfectly fine. Inhale through your nose and exhale through your mouth. Allow your breath to penetrate deep into your abdomen, never force it. As you inhale, you'll feel your chest expand, and as you exhale, your abdomen will rise. Practice this for 3 to 5 minutes (1,3).

 

 

Asthma and Buteyko Breathing

Asthma, a debilitating chronic condition characterized by airway hyper-responsiveness and associated respiratory symptoms, is exceedingly common and often presents as a primary complaint in healthcare clinics, even in Malaysia (3,4).

While there aren't many studies exploring the efficacy of Buteyko breathing exercises in treating asthma, a recent review study from 2018 opted to withdraw due to insufficient studies meeting contemporary scientific standards (3,4). Nevertheless, it's worth noting that researchers did conclude that, although they couldn't draw definitive conclusions regarding the use of breathing exercises in clinical asthma management, there was a promising trend in improved quality of life measures. This implies that individuals with asthma who incorporate Buteyko breathing into their daily routines report a potential enhancement in their quality of life, potentially experiencing fewer or less severe asthma attacks (3,4).

Therefore, individuals with asthma might consider integrating the Buteyko breathing technique into their daily regimen to enhance their overall quality of life. The Buteyko breathing exercise entails the following steps:

 

 

Lung Health and Diaphragmatic Breathing
 

Many people inadvertently develop a habit of utilizing neck, shoulder, and back muscles, which significantly impedes the airflow in and out of the lungs. A 2016 research study published in the Journal of Physical Therapy Science investigated the effects of diaphragmatic breathing on respiratory function. It utilized two groups, with one practicing feedback breathing exercises and the other engaging in diaphragmatic breathing. The results indicated an increase in lung capacity among the diaphragmatic breathing group (6).
 

Diaphragmatic breathing effectively strengthens the diaphragm muscle, thereby enhancing the efficiency of lung function. To perform this exercise, focus on breathing from your abdomen, placing one hand on your belly and the other on your chest while inhaling and exhaling. Inhale through the nose for two seconds, and exhale through pursed lips for two seconds. During exhalation, gently press down on your abdomen to ensure proper engagement of your diaphragm muscle (6).
 

In Conclusion
 

Numerous breathing exercises can be found on the internet, but the task at hand is to identify the one suitable for your specific condition and overall well-being. Once you've identified your ideal technique, consistent practice can yield long-term benefits for your overall health. Just as physical activities contribute to better lung health, so do breathing exercises.
 

It's intriguing to note that laughter and singing can also enhance lung health. The movements involved in these activities, particularly those of the lips, facilitate the expulsion of stale air from your lungs, replacing it with a fresh breeze, ultimately increasing lung capacity and benefiting your overall lung health (6).
 

So, the next time you hear someone singing, even if their voice isn't the most melodious, consider supporting them or applauding their contribution to better 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

 

 

 

6 Tips to prevent flu

The most effective way to prevent flu or other communicable illnesses and its complications is by getting a yearly vaccine. However, adopting some healthy habits can also work wonders in preventing the spread of germs and steering clear of respiratory illnesses like the flu. Here are six tips that can help you shield yourself from the flu and stop those pesky germs in their tracks.

  1. Avoid close contact

Avoid hanging out with people who are under the weather. When you're feeling under the weather, give others some space to keep them from catching what you've got.

  1. Stay at home when you are sick

If you are feeling unwell, consider taking a break from your usual routine. Stay home from work, school, and errands to prevent passing on your illness to others.

  1. Cover your mouth and nose

Cover your mouth and nose with a tissue when coughing or sneezing. It may prevent those around you from getting sick. Flu viruses spread mainly by droplets made when people with flu cough, sneeze, or talk.

  1. Clean your hands

Washing your hands often will help protect you from germs. If soap and water are not available, use and alcohol-based hand rub.

  1. Avoid touching your eyes, nose, or mouth

Keep your hands away from your eyes, nose, and mouth. Germs can easily hop from contaminated surfaces to your face, so a hands-off approach is your best defense.

  1. Practice other good health habits.

Take it a step further by keeping your surroundings clean. Regularly disinfect commonly touched surfaces, especially if someone is feeling a bit under the weather. Don't forget to catch enough sleep, stay active, manage stress, hydrate, and eat well – it all adds up to a healthier you.

Remember, these small changes in your daily routine can make a big difference in staying flu-free and keeping those germs in check.

References

  1. Red Cross. Flu Safety. https://www.redcross.org/get-help/how-to-prepare-for-emergencies/types-of-emergencies/flu-safety.html#:~:text=Wash%20hands%20frequently%20with%20soap,when%20you%20cough%20and%20sneeze.
  2. World Health Organization (WHO). Five simple steps to protect against flu. https://www.who.int/news-room/feature-stories/detail/five-simple-steps-to-protect-against-flu
  3. Centers for Disease Control and Prevention (CDC). Influenza (Flu). https://www.cdc.gov/flu/prevent/actions-prevent-flu.htm

Types of Vitamin C supplementation

There are many different kinds of vitamin C supplements available on the market due to the growth of the dietary supplement industry. Do you wonder if these vitamin C supplements are all the same or different from one another? You can look into the following varieties of vitamin C available on the market:

  1. Plain ascorbic acid

Ascorbic acid that is identical to that which occurs naturally in food, but usually entirely synthetic and not sourced from any foods or fruits. While it has good absorption at low dosages, some people may find it too acidic for their stomachs and unable to tolerate high dosages.

Pro

  • Cheap
  • Effective
  • Good absorption at lower dosage
  • Taste good in chewable form

Cons

  • Acidic to the stomach
  • Absorption is poor at high dosage
  • Short half-life
  1. Mineral ascorbates

Also known as ‘buffered’ vitamin C. Buffered means neutralised in a way; hence, the buffered type of vitamin C is usually stomach-friendly and can be consumed without food.

Pro

  • Stomach friendly

Cons

  • Cost more
  1. Time release vitamin C

Vitamin C is a water-soluble vitamin; hence, consumption of a high dosage in a single dose might end up being wasted in the toilet bowl as urine. Thus, a time-release formula aims to solve this problem without taking multiple tablets and by releasing vitamin C slowly throughout the day. Depending on the formulation, the duration of vitamin C in the body can be prolonged anywhere between 8-12 hours. The duration is usually affected by the type of food we eat, etc.

Pro

  • Longer half-life of vitamin C

Cons

  • Cost more
  1. Vitamin C with bioflavonoids

Polyphenolic compounds called bioflavonoids, also called flavonoids, are present in plants and are particularly abundant in plant foods high in vitamin C.  Plants produce flavonoids in response to microbial infection; there are approximately 5,000 distinct varieties of flavonoids. Vitamin C and bioflavonoids are frequently found in combination in supplements that work synergistically.  This is due to the fact that though some studies have found no difference, others have found that adding flavonoids may help to increase the absorption of vitamin C from supplements.

  1. Fully natural vitamin C from fruits/ vegetables

This kind of vitamin C comes from the direct extraction of fruits that are high in the vitamin. It typically has unique benefits when extracted from fruits, such as a pleasant flavour and chewability.

While the actual vitamin C molecule and synthetic vitamin C are identical, natural vitamin C has higher absorption rates, can lower oxidative stress and inflammation, and is therefore considered to have stronger antioxidant qualities. 
 

References

  1. Oregan State University. Micronutrient Information Centre. https://lpi.oregonstate.edu/mic/continuing-education
  2. Care Of. What Is the Form of Best Vitamin C for Absorption? The Science Explained. https://www.takecareof.com/articles/what-is-the-best-vitamin-c-for-absorption
  3. Nutriadvanced. https://www.nutriadvanced.co.uk/news/confused-about-the-different-types-of-vitamin-c/

Vitamin C 101

Vitamin C or ascorbic acid is a water-soluble vitamin. It is important in forming collagen. Collagen is an essential component of connective tissue, which plays a vital role in wound healing and gives structure to bones, cartilage, muscle, and blood vessels. It also helps maintain capillaries, bones, and teeth, and aids in the absorption of iron. Vitamin C is also an important physiological antioxidant and has been shown to regenerate other antioxidants within the body, including vitamin E. Ongoing research is examining whether vitamin C, by limiting the damaging effects of free radicals through its antioxidant activity, might help prevent or delay the development of certain cancers, cardiovascular disease, and other diseases in which oxidative stress plays a causal role. In addition to its biosynthetic and antioxidant functions, vitamin C plays an important role in immune function and improves the absorption of nonheme iron, the form of iron present in plant-based foods. Insufficient vitamin C intake causes scurvy, which is characterized by fatigue, widespread connective tissue weakness, and capillary fragility.
 

Vitamin C can be found ubiquitously in fresh fruits and leafy vegetables such as guava, mango, papaya, cabbage, mustard leaves, and spinach. Animal sources of vitamin C includes meat, fish, poultry, eggs, and dairy products. Based on Malaysia Dietary Food Guideline, it is advisable to consume 5 servings of fruits and vegetables per day, if this recommendation is followed, daily intake of ascorbic acid will be around 210mg to 280mg, depending types of food consumed. However, due to its instability, vitamin C is always fortified in other types of foods and drinks, this is due to its easily destroyed during food process. Hence, best consumed fresh from fruits and vegetables.
 

Apart from this, there are several things that affect how our bodies absorb vitamin C, like our gender and how different nutrients interact. Even though the absorption of vitamin C decreases when we take a lot of it at once (more than 1g), our bodies still absorb a good amount—around 70-90% of the typical daily intake (30-180 mg/day). Researchers studied how much vitamin C body can absorb and found out that a 200 mg dose of vitamin C our bodies can be completely absorbed at once, and they found that none of it was peed out by most people until the dose reached 100 mg. However, when people took a single dose of 500 mg or more, the amount absorbed decreased, and the excess vitamin C was excreted.

 

In general, based on Malaysia Recommended Nutrient Intake 2005, vitamin C should be around
 

RNI for children

1 – 3 years 30 mg/day

4 – 6 years 30 mg/day

 7 – 9 years 35 mg/day

RNI for adolescents

Boys 10 - 18 years 65 mg/day

Girls 10 - 18 years 65 mg/day

RNI for adults

Men 19 – 65 years 70 mg/day

Women 19 – 65 years 70 mg/day

RNI for elderly

Men > 65 years 70 mg/day

Women > 65 years 70 mg/day

RNI for

Pregnancy 80 mg/day

Lactation 95 mg/day

 

Common side effects of consuming more than upper tolerable intake level of vitamin C include,

  • Heartburn
  • Upset stomach
  • Nausea
  • Diarrhea

To sum it up, it's generally best to get your vitamin C from fresh fruits and vegetables. If you can't get enough through your diet, you can consider taking supplements. Taking up to 1000mg of vitamin C per day is usually safe, but it's important not to overdo it as excessive amounts could be harmful. Aim for an optimal intake of about 100mg to 200mg of vitamin C each day.

 

References

  1. Harvard T.H Chan. Nutrition Source. https://www.hsph.harvard.edu/nutritionsource/vitamin-c/

  2. National Institute of Health (NIH). Vitamin C. https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/

  3. National Health Service (NHS) U.K. https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-c/

  4. Ministry of Health Malaysia (MOH). Nutrition Department. Recommended Nutrient Intake (RNI). https://www.moh.gov.my/moh/images/gallery/rni/10_chat.pdf

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).

 

 

 

Vitamin C as prophylaxis for COVID-19?

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
Showing 145 to 168 of 218 (10 Pages)