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Benefits of Fish Oil Supplementation

Consumption of fish is important as it is a good source of protein. It is recommended to consume one fish per day, according to the Malaysian food pyramid. This is because the consumption of fish in Malaysia is rarely equated with a risk of contamination with mercury, etc., unlike in western countries. This might be due to the types of fish and sizes of fish that we are consuming here as compared to other parts of the world. It is said that the bigger the fish, the more contamination it has; hence, there is a recommendation for pregnant mothers to consume small fish rather than big fish to avoid the risk of contamination.

Research on the benefits of fish oil supplementation also varies greatly, which is why in this article we are going to list out who might need a fish oil supplementation in their daily lives!

The benefits of ingesting fish oil can differ significantly between studies. A study found a connection between these omega-3 fatty acids and mental health disorders and that EPA and DHA can speed up brain development even in young children. Additionally, studies have demonstrated that it can help treat cardiovascular diseases, joint pain, and eczema. The question is, is it true that all of these effects can be obtained from fish oil consumption? (1)

Individual with mental health problems/disorders

In three lengthy studies spanning the years 1988 to 2008, researchers looked at the relationship between fatty acid intake and suicide risk among more than 205 000 participants. They discovered no proof that eating fish or fatty acids reduced the risk of suicide. "The vast majority of earlier research on whether fatty acid intake has any positive effects on mental health has been based on results from depression screening. The only time this relationship has been studied with concrete data on suicide mortality is in our study, which is also the largest of its kind.” (2)

While a study found that eating a balanced diet and exercising regularly are better for brain health than taking fish oil or omega-3 fatty acid supplements, A study of 3073 elderly people at risk of macular degeneration, an age-related cause of vision loss, found little benefit from omega-3 supplements on memory. Omega 3 supplements or a placebo were given to study participants at random for a five-year period. According to the researcher, a healthy diet cannot be replaced by a supplement; therefore, if you eat a healthy diet rich in fruits, vegetables, and marine fish, you probably don't need to take a fish oil supplement. According to this study, the overall dietary pattern is more important than a single nutrient (2).

Individuals with cardiovascular disease

Recently, there have been many studies suggesting that Omega 3 will not lower the risk of heart problems. To answer this, Dariush Mozaffarian, cardiologist from Harvard Medical School, said that he gathered 20 previous studies involving more than 68, 000 patients since 1989 and found that, overall, fish oil supplements did neither harm nor good since they did not significantly reduce people’s risk of mortality, cardiac death, heart attack, or stroke. But according to him, the research link between fish oil supplementation and heart problems is rather complex since it does not only take fish oil to shield the heart from various problems and diseases; it also takes weight status, exercise frequency, cigarette or substance use, and many more (3,4,5).

Which is why, interpreting the study, we would still recommend customers and patients consume more fish as a first-line measure. But if you do not like fish, or you feel like your consumption of fish is not enough, or you simply want to be sure that your body is getting omega 3, there is no harm in taking fish oil; it will certainly help with the essential nutrient, since omega 3 is a nutrient that your body cannot produce and can only get from diet (3,4,5).

Individuals with skin problem

A systematic review for the treatment of atopic dermatitis or eczema using fish oil supplementation is very scarce; the studies available are all small-sample studies. Not only are these three studies small, but they are also described as poor methodological studies by the reviewer, as they have many confounding factors. However, the outcomes of these studies show positive outcomes for eczema and overall daily living as compared to placebo (6, 7).

Another convincing relationship between consumption of fish oil and skin health is that in a study where pregnant women were given fish oil during pregnancy and followed up for 6 years, it was found that consumption of fish oil during pregnancy led to a positive skin health outcome for babies skin. The study also concluded that maternal supplementation with fish oil might have prophylactic potential for long-term prevention of asthma in offspring (6, 7).

In conclusion, consumption of fish oil has mixed results in studies depending on what kind of problem we are looking to solve with fish oil. Since there are various factors influencing a particular health problem, There is no magic pill in this world, honey! You need to, however, eat healthily, consume a lot of vegetables and fruits, and exercise, but if you think that you do not get enough omega 3 from your diet because you dislike fish, are afraid to consume fish regularly due to contamination, etc., or simply would like to make sure that your body has enough omega 3, then there is no harm in taking fish oil supplementation. It's just that in order to make sure you get the right omega 3 for your body, buy it from a pharmacy, make sure the product has a Ministry of Health (MOH) notification number, and simply ask a healthcare professional which omega 3 supplementation suits you, simply for the dosage and perhaps current medication that you are on, and you are good to go!

References

Harvard T.H Chan. School of Public Health. Fish: Friend or Foe? https://www.hsph.harvard.edu/nutritionsource/fish/
Harvard T.H. Chan. School of Public Health. No mental health benefit from fish oil. https://www.hsph.harvard.edu/news/hsph-in-the-news/no-mental-health-benefit-from-fish-oil/\
Harvard T.H. Chan. School of Public Health. https://www.hsph.harvard.edu/news/hsph-in-the-news/fish-stroke-risk-mozaffarian/
Harvard T.H Chan. School of Public Health. Major Meta Analysis in Clinical Trial Omega 3 Supplemeny link with lower risk of CVD. https://www.hsph.harvard.edu/news/press-releases/in-major-meta-analysis-of-clinical-trials-omega-3-fish-oil-supplements-linked-with-lower-cardiovascular-disease-risk/
Harvard T.H. Chan. School of Public Health. Fish Oil Supplementation and Heart Health. https://www.hsph.harvard.edu/news/hsph-in-the-news/mozaffarian-fish-oil-supplements-heart-health/
Schlichte, M. J., Vandersall, A., & Katta, R. (2016). Diet and eczema: a review of dietary supplements for the treatment of atopic dermatitis. Dermatology practical & conceptual, 6(3), 23–29. https://doi.org/10.5826/dpc.0603a06
Huang, T. H., Wang, P. W., Yang, S. C., Chou, W. L., & Fang, J. Y. (2018). Cosmetic and Therapeutic Applications of Fish Oil’s Fatty Acids on the Skin. Marine drugs, 16(8), 256. https://doi.org/10.3390/md16080256

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

Harvard T.H. Chan. School of Public Health. Collagen.https://www.hsph.harvard.edu/nutritionsource/collagen/
Healthline. Top 6 Benefits of Taking Collagen Supplements. https://www.healthline.com/nutrition/collagen-benefits
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/
Borumand, M., & Sibilla, S. (2015). Effects of a nutritional supplement containing collagen peptides on skin elasticity, hydration and wrinkles. Journal of Medical Nutrition and Nutraceuticals, 4(1), 47.https://www.jmnn.org/article.asp?aulast=Borumand&epage=53&issn=2278-1870&issue=1&spage=47&volume=4&year=2015
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.
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.

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.

What is Anemia?

Anemia is a common blood disorder. It is a condition when the body does not have enough red blood cells and is unable to deliver enough oxygen throughout the body.

Anemia is diagnosed by a low haemoglobin or hematocrit level in a blood test. The main protein in red blood cells is haemoglobin. It transports and distributes oxygen throughout your body. Your haemoglobin level will be low if you have anaemia. If it falls below a certain level, your tissues or organs may not receive enough oxygen.

Symptoms of anemia

Lethargic or tiredness are the most common symptoms of anemia. Other symptoms include pale skin, an irregular or fast heartbeat, shortness of breath, chest pain, headache, and light-headedness.

Types of anemia

Among the types of anemia are sickle cell anemia, iron deficiency anemia, thalassemia, aplastic anemia, and many more.

Each of these types of anemia has its own cause.

In conclusion,

anemia must be treated depending on the cause, ranging from taking supplements to having medical procedures.

Most importantly, anemia can be prevented by consuming a healthy and varied diet.

Iron-rich foods include boiled cockles, chickpeas, fried soy bean curd, liver, dried anchovies, bitter gourd, spinach, and kangkung.

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).

Navigating Kids' Nutrition: To Supplement or Not to Supplement?

In today's world, we often encounter children who are either a bit too thin or slightly overweight. Numerous factors contribute to this issue, prompting health authorities to initiate nutrition programs in schools, involving food caterers, parents, and teachers. These initiatives even extend to banning junk and processed foods from both inside and outside school premises.

The gravity of childhood malnourishment, whether in the form of obesity or undernourishment, cannot be overstated. Long-term obesity or underweight conditions in childhood can lead to severe health complications in adulthood, including diabetes, hypertension, heart problems, kidney issues, and more (2).

FACT CHECK!

According to the World Health Organization (WHO), malnutrition encompasses deficiencies, excesses, or imbalances in a person's energy and nutrient intake. It includes undernutrition (stunting, wasting, underweight, and micronutrient deficiencies) and overweight, obesity, and diet-related noncommunicable diseases (such as heart disease, stroke, diabetes, and cancer).

Despite numerous efforts, combating childhood malnourishment remains challenging. This problem is further compounded by children who frequently fall ill due to insufficient vitamin and mineral intake.

The American Pediatric Association suggests that not all children require supplements, but specific groups do benefit from them, including children who:

Follow a vegetarian or vegan diet.
Have conditions that affect nutrient absorption or increase nutrient needs (e.g., celiac disease, cancer, cystic fibrosis, or inflammatory bowel disease).
Have undergone surgeries impacting their intestines or stomach.
Are extremely selective eaters struggling to diversify their diets.

Many children today are picky eaters, making it difficult for working parents to introduce variety into their meals due to time constraints. Consequently, they often allow their children to eat what they prefer, hindering their growth. These children may benefit from supplements to compensate for the nutrients they miss out on.

Some children also face appetite issues. Nutritionists recommend creative approaches to improve children's appetites:

Engaging in food-related games, such as having them discover hidden vegetables during meals.
Creating visually appealing food presentations, resembling characters from their favorite cartoons.
Involving children in cooking processes, sparking their interest in food.
Introducing diverse foods to prevent mealtime monotony.

However, time constraints remain a significant challenge for working parents. Hence, many turn to multivitamins and mineral supplements as a convenient solution.

However, caution is vital when considering supplements (1, 4, 5, 6):

Children below 2 years old should avoid supplements and instead explore a variety of foods.
Steer clear of megadose supplements, which can be harmful. Consult healthcare professionals for appropriate dosages based on your child's age.
Inform healthcare providers about any medications your child is taking, as some medications and supplements can interact.

In conclusion, supplementation should not serve as a long-term solution for parents. Encouraging children to consume a diverse and healthy diet is paramount. It is advisable to consult pediatricians, doctors, dietitians, or nutritionists regarding your child's dietary preferences before considering any supplements for them.

References

Healthline (n.d). Vitamins for Kids. Do they need them (And which ones)? https://www.healthline.com/nutrition/vitamins-for-kids
Bracale, R., Milani, L., Ferrara, E., Balzaretti, C., Valerio, A., Russo, V., Nisoli, E., & Carruba, M. O. (2013). Childhood obesity, overweight and underweight: a study in primary schools in Milan. Eating and weight disorders : EWD, 18(2), 183–191. https://doi.org/10.1007/s40519-013-0036-9
Children Health System (n.d). Children activities. https://healthykidshealthyfuture.org/5-healthy-goals/nurture-healthy-eaters/classroom-activities/
BBC Good Food (n.d). Recipe for kids. https://www.bbcgoodfood.com/recipes/collection/kids-cooking
WebMD (n.d). Vitamins for kids: Do Healthy Kids need supplement? https://www.webmd.com/parenting/guide/vitamins-for-kids-do-healthy-kids-need-vitamins#1
Mayo Clinic. Healthy Lifestyle. Nutrition and Healthy Eating. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/multivitamins/faq-20058310

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

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

Healthy Children, Happy Parents: Preparing Your Kids for School

As schools reopen, children and parents are gradually returning to their routines, but it's crucial to ensure our children are equipped to maintain their health and well-being. In this article, we'll explore how proper nutrition and practical tips can bolster your children's immune systems and contribute to their overall well-being.

1. Prioritize Basic Protective Measures

Before sending your children to school, instill in them the importance of basic protective measures:

Hand Hygiene: Remind your children to wash their hands thoroughly with soap and water or use an alcohol-based hand sanitizer. However, emphasize that they should wash their hands before eating instead of using sanitizer.
Respiratory Etiquette: Teach your children to cover their mouth and nose with their bent elbow when coughing or sneezing. Encourage them to dispose of used tissues immediately and avoid touching their eyes, nose, and mouth.
Social Distancing: Emphasize the significance of maintaining a safe distance of at least 1 meter from anyone who is coughing or sneezing.

2. Encourage Proper Hydration

Ensure your children stay hydrated throughout the day by:

Providing Water: Encourage your children to bring plain water to school. Water is the healthiest choice and helps maintain their overall health.
Incorporate Hydrating Foods: Apart from water, include foods with high water content in their diet, such as cucumber, tomatoes, spinach, and melon. Avoid sugary drinks like fruit juices, syrups, and fizzy beverages.

3. Opt for Healthy Packed Meals

Packing your children's meals has several advantages, including saving time and reducing their exposure to potentially contaminated surfaces at the school canteen. Focus on these guidelines for their meals:

Include Fruits: Incorporate fruits into their meals as they are easy to prepare and healthy. Toddlers need about 1 cup of fruit per day, while older children require 1.5 cups.
Add Vegetables: Mix vegetables with rice, pasta, or noodles in their bento boxes. The recommended daily intake varies by age and gender, but including a variety of colorful vegetables is essential for their health.
Protein: Ensure your children receive an adequate amount of protein, with fish, nuts (for those above 5 years old), and other protein sources.
Milk: Include three servings of milk or dairy products per day for children under 5. After 2 years, switch to semi-skimmed milk.

4. Gradually Introduce Healthy Foods

Introducing a variety of healthy foods to your children can be a rewarding journey. Here's how:

Step-by-Step Approach: Start by introducing one category of food per month. For example, focus on fruits in August and gradually expand their preferences.
Build on Favorites: Begin with foods your children already enjoy and then introduce variations within the same food category.
Consider Nutritional Supplements: If your children are picky eaters and you're concerned about their nutrition, consult a healthcare professional about appropriate vitamins and supplements. These can help compensate for any macronutrient and micronutrient gaps in their diet.

In conclusion, by following these guidelines and fostering healthy eating habits, you can help boost your children's immune systems and overall well-being, ensuring they have a healthy and happy school experience. Always consult with healthcare professionals for personalized advice on your children's dietary needs

References

World Health Organization (WHO). Healthy at home. Tips for maintaining healthy diet. https://www.who.int/campaigns/connecting-the-world-to-combat-coronavirus/healthyathome/healthyathome—healthy-diet (Accessed in July 2020).
World Health Organization (WHO). Feeding babies and young children during the COVID 19 Outbreak. http://www.emro.who.int/nutrition/nutrition-infocus/feeding-babies-and-young-children-during-the-covid-19-outbreak.html (Accessed in July 2020).
WebMD. 6 Vitamins and Minerals your kids need. https://www.webmd.com/health-insurance/features/family-vitamins#3 (Accessed in July 2020).
Harvard School of Public Health. Nutrition Insurance Policy: A Daily Multivitamin. https://www.hsph.harvard.edu/nutritionsource/multivitamin/ (Accessed in July 2020)

Milk: A Nutrient Powerhouse with Controversial Health Implications

Milk is renowned as a nutritional powerhouse, often considered the food with the highest nutrient density, making it a natural dietary staple for infants from ancient times. This association continues to hold true, as milk is the preferred oral nutrition supplement for bedridden patients (1).

Nonetheless, the role of milk in adult diets remains a topic of debate. Some studies argue that daily milk consumption is unnecessary, while others advocate for its regular inclusion (1). Here, we present a breakdown of the considerations to help you decide whether daily milk intake is right for you.

Milk and Obesity

Despite the common perception that full-fat dairy products contribute to weight gain, research has revealed a contrary perspective. In fact, full-fat dairy products might be more effective in weight management than their low-fat counterparts. Walter Willet, a nutrition expert from Harvard School of Public Health, clarifies that the demonization of all fats emerged in the 1950s and 1960s when saturated fats were linked to high cholesterol and increased heart disease risk (2).

However, reducing saturated fat in food products or diets often leads to their replacement with sugars or carbohydrates. The downside to this substitution is that carbohydrates do not provide the same feeling of fullness as fats, causing increased food consumption (2). Some studies even suggest that the more sugar we consume, the stronger our cravings become, akin to an addiction (3).

Modern Milk Dilemma

Modern milk options have evolved to cater to various preferences and dietary needs, from animal-based milk to plant-based alternatives. The variety of choices makes selecting the right milk a bit tricky, especially given the differing nutritional profiles.

Choosing the Right Milk

If your goal is to use milk to promote a sense of fullness and avoid excessive food intake, full cream milk is a suitable choice. However, be mindful of monitoring your overall calorie intake and opt for milk with lower sugar content. On the other hand, if you tend to obtain fats from other food sources, opting for low-fat milk is advisable while remaining vigilant about sugar content. In essence, prioritize milk with minimal sugar, saturated fat, and trans-fat content, as these components have been associated with various health complications.

Plant-based milk alternatives may not necessarily be healthier than cow's milk, as they could contain higher sugar levels. However, they are an environmentally friendly choice, with soy milk, almond milk, oat milk, and rice milk producing fewer carbon emissions and greenhouse gases compared to cow's milk.

Pros and Cons of Milk

The decision of whether to incorporate milk into your daily diet remains a subject of debate. Factors such as your dietary intake and body weight play a pivotal role in determining the daily milk consumption that suits you. For individuals with normal weight, one glass of milk per day may suffice, while those who are underweight might consider upping their intake to two glasses. Yet, it is essential to balance the intake of beneficial fats from milk with the reduction of harmful fats from sources such as deep-fried foods, foods high in trans-fats, and those with high saturated fat content.

In Malaysia, where a significant portion of the population is overweight or obese, reconsidering daily milk consumption may be prudent. The key is to ensure you meet your daily calcium requirements, which can also be obtained from alternative sources like anchovies, sardines, almonds, kale, and various other foods (5,6).

Fact Check (5,6)

Saturated fat is often high in animal-based and certain plant-based foods, such as coconut milk (santan). Excessive intake is linked to elevated blood cholesterol levels and an increased risk of heart disease. Notably, many coconut milk products claim to be cholesterol-free, despite containing high levels of saturated fat.
Trans fat is a man-made fat produced through hydrogenation, which raises bad (LDL) cholesterol and lowers good (HDL) cholesterol levels. Consuming trans fats increases the risk of heart disease, stroke, and type 2 diabetes. Examples of foods that may contain trans fats include doughnuts, cookies, crackers, muffins, pies, fast food, and cakes.

References

Ask the Experts: Is Milk is good for you? https://www.healthline.com/health/food-nutrition/experts-is-milk-good-for-you (Accessed on November 23, 2020).
Harvard T.H. Chan School Public Health. Calcium and Milk. https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/calcium-and-milk/ (Accessed on November 24, 2020).
Avena, N. M., Rada, P., & Hoebel, B. G. (2008). Evidence for sugar addiction: behavioral and neurochemical effects of intermittent, excessive sugar intake. Neuroscience and biobehavioral reviews, 32(1), 20–39. https://doi.org/10.1016/j.neubiorev.2007.04.019
Harvard T.H. Chan School of Public Health. Milk not necessary for adult, should be good option for kids. https://www.hsph.harvard.edu/news/hsph-in-the-news/milk-health-adults-kids/ (Accessed on November 20, 2020)
Ministry of Health (MOH). Fats and cholesterol. http://www.myhealth.gov.my/en/dietary-for-hypercholesterolemia/ (Accessed on November 23, 2020).
American Heart Association (AHA). Trans Fat. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/trans-fat (Accessed on November 24, 2020).

Boost your kids’ immune health

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

Guard against germ spread.

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

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

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

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

Make sure your children eat healthily.

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

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

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

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

Boost sleep time!

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

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

References.

7 Ways to Boost Immunity for your child’s Immunity. https://www.parents.com/health/cold-flu/cold/boost-childs-immunity/ (Accessed on Feb 15, 2021).

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

Constipation in Children: What to Do?

Constipation is common among children. As parents, you may notice that your child has constipation if:

They have not pooped in at least three days.
Their poop is large and hard; it looks like rabbit droppings or little pellets.
They are straining or in pain when they poop.
They may have some bleeding during or after pooping because their poop is hard.

Another sign to look for is when a child has a poor appetite or stomach pain that improves after they poop. Soiled pants are one of the symptoms of constipation in children aged one and up, as runny poop may leak around the hard constipated poop. This is called overflow soiling.

Constipation is common in toddlers aged 2 to 3 years old, according to health professionals. This is because usually at this age, parents start to potty train their children, which makes them feel uneasy about the whole poop situation.

Here are some tips that you may try to prevent your child from experiencing constipation or to help them while they are constipated.

Make sure they drink plenty of fluid. Most of the time, children are unable to tell you if they are thirsty, especially if they are merely 1 year old. One of the tips that we can practice is to always make sure their sippy cup is full and within their reach so that it will be easier for them to drink water whenever they want. Sometimes children are so occupied with playing that they do not drink water, so it is best to remind them every few hours to drink water.
Consume a high-fiber diet. This means to load your child's plate with plenty of fresh fruits and vegetables, high-fiber cereals, whole-grain breads (look for at least 3-5g of fiber per serving), and a variety of beans and legumes, such as lentils and chickpeas. One of the good sources of fiber that children love most is popcorn (but prepare it with the minimum amount of sugar, butter, and salt). You may also let them prepare their own popcorn or fruit salad; this will even stimulate their appetite, and of course they will learn and enjoy the process. Foods containing probiotics, such as yogurt, can also promote good digestive health.
Doing a lot more physical activity. Sedentism can also be detrimental to bowel movements. Children under the age of five require at least three hours of physical activity per day. So, let them move around, let them jump and climb, but keep in mind that all of this must be monitored and done in a safe environment, especially for young toddlers.
Regular toilet time. This is especially true for children who are undergoing toilet training. Encourage your child to use the toilet first thing in the morning and after every meal or snack. Set a timer for every 30 to 45 minutes to take them to the bathroom. Instead of suggesting, "Do you need to go to the bathroom?" simply say, "Time to go to the bathroom now." Having regular toilet time also means helping them have regular time for everything else, such as their mealtimes and their naps. This will also help them easily adapt to this new habit of going to the toilet whenever they feel the urge.
Stool softener to clear the bowels. These are safe for children, but they need to be used under the supervision of a doctor or pharmacist. A common mistake when it comes to using stool softener is that parents tend to stop using it after their child has their first normal-looking bowel movement, but stopping too soon may just set your child up for another episode of constipation. So, what you can do is talk to your doctor; it is okay to let your child stay on stool softener for a few weeks. At the same time, try your best to cultivate lifestyle and dietary changes that can improve your child's bowel movements.

In conclusion, always try to monitor your child's bowel movements so you may notice any changes, especially if they are under 2 years old, as they cannot verbally tell what is going on in their body or if they are in pain. Noticing it early will allow you to better prepare to assist them in relieving their bowel condition than if it is already chronic. Also, if it has been too long already or if your child is in pain whenever you press their abdomen (to this extent), it is best to seek advice from a doctor regarding your child's condition.

References.

National Health Service (NHS) U.K. Constipation in children. https://www.nhs.uk/conditions/baby/health/constipation-in-children/ (Accessed on April 1, 2021).
National Institute of Diabetes, Digestive and Kidney Disease (NIDDK). U.S Department of Health and Human Services. Symptoms and Causes of Constipation in Children. https://www.niddk.nih.gov/health-information/digestive-diseases/constipation-children/symptoms-causes (Accessed on April 1, 2021).
Mayo Clinic. Constipation in Children. https://www.mayoclinic.org/diseases-conditions/constipation-in-children/symptoms-causes/syc-20354242#:~:text=Constipation%20in%20children%20is%20a,constipation%20in%20children%20are%20temporary. (Accessed on April 1, 2021).

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

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

The Lung Association. Breathing and Fun Facts about Lung (2016). https://www.lung.ca/lung-health/lung-info/breathing (Accessed on September 30, 2020)
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)
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)
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).
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

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).
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).
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.
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

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).
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).
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).
Bruton A, Lewith GT. The Buteyko breathing technique for asthma: a review. Complementary therapies in medicine. 2005 Mar 1;13(1):41-6.
Campbell TG, Hoffmann TC, Glasziou PP. Buteyko breathing for asthma. The Cochrane Database of Systematic Reviews. 2018 Aug;2018(8).
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

World Health Organization (WHO). Passive Smoking Atlas. https://www.who.int/tobacco/en/atlas10.pdf?ua= (Accessed on October 16, 2020)
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).
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.
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

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
Your lungs and exercise. (2016). Breathe (Sheffield, England), 12(1), 97–100. https://doi.org/10.1183/20734735.ELF121
Breathing Exercise to Increase Lung Capacity. https://www.healthline.com/health/how-to-increase-lung-capacity
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

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

Oregon State University. Pauling Recommendation (2004).https://lpi.oregonstate.edu/mic/vitamins/vitamin-C/pauling-recommendation (Accessed on November, 16, 2020).
Healthline. 7 Impressive ways Vitamin C benefits your body. https://www.healthline.com/nutrition/vitamin-c-benefits ( Accessed on Nov 16, 2020)
8 Nutrients that will optimize your eye health. https://www.healthline.com/nutrition/8-nutrients-for-eyes. (Accessed on Aug 26, 2020)
All About Vision. Lutein and Zeaxanthin. Eye and vision benefits. https://www.allaboutvision.com/nutrition/lutein.htm (Accessed on Aug, 26, 2020)
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
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).
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

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

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.

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

World Health Organization (WHO). Asthma. https://www.who.int/news-room/fact-sheets/detail/asthma
Mayo Clinic. Childhood Asthma. https://www.who.int/news-room/fact-sheets/detail/asthma
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.

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.

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.

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.

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.

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.

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

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.
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
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:

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

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

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

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.

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

Oregan State University. Micronutrient Information Centre. https://lpi.oregonstate.edu/mic/continuing-education
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
Nutriadvanced. https://www.nutriadvanced.co.uk/news/confused-about-the-different-types-of-vitamin-c/

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