A common misconception is that ONLY people who are overweight or obese are susceptible to bad heart health.
While we do not deny that being overweight or obese is a major risk contributor to heart diseases, there are other risk factors which increase the chance (such as lifestyle, age, family history as well as health conditions like high blood pressure and high cholesterol). In fact, on the other end of the spectrum, being excessively underweight appears to have an equal risk too.
Let’s take a look at some common myths regarding heart disease:
As previously mentioned, there are many other risk factors that one would have to take into account. A study conducted found that among the population below 40 years old, those who are underweight had a 2.3-fold greater relative risk of heart diseases as compared with those with normal weight.
For those who are underweight due to malnutrition, not only is the body deprived of necessary nutrients but the body is forced to slow down in order to preserve energy. The heart muscles, in particular, shrinks and weaken, making it more difficult to pump blood and circulate at a normal rate. When weak cardiac muscles are unable to pump at a healthy rate:
Other than that, underweight individuals tend to have false confidence in their quota to consume unhealthy food such as fast food or processed food. They may have increased blood sugar, blood pressure or blood cholesterol levels even if the effects do not show up immediately. On the other hand, due to the subtlety of where fat cells can accumulate, people who are underweight may experience central obesity where fat gathers around the abdomen which increases the risk of heart disease than those with regular obesity (evenly distributed fat).
Now it’s true that not all cholesterol is bad for you. Certain kinds of cholesterol are needed for optimum health and are required by your body for critical functions such as hormone production and cell formation. Cholesterol is carried through the bloodstream via proteins called lipoproteins.
The two main types of lipoproteins are :
Even so, the two levels do not balance out each other as LDL cholesterol can still build up in the walls of your blood vessels if your body has high amounts. The accumulation of cholesterol is called a plaque and as the plaque continues to build up over time, this causes a narrowing of your blood vessels. Thus, blood flow to and from your heart and other organs might be restricted or even blocked. Angina (chest discomfort) or a heart attack can occur when blood flow to the heart is obstructed.
Fats often get a bad reputation. We were told to exclude it from our diets as much as possible and began to opt for everything low-fat. However, there are actually different types of fats and some types of fat are even good for your heart. Know the difference below:
Bad Fats
(Trans Fats) |
Raises LDL, surpresses HDL |
Not As Good Fats (Saturated Fats) |
Eating too much can raise LDL Fatty cuts of beef, pork, lamb, high fat dairy food, biscuits etc. Consume sparingly |
Good Fats |
Reduces LDL, increases HDL Nuts such as almond, cashew, pistachio, avocado |
Good Fats |
Reduces LDL, increases HDL Omega 3: Salmon, flaxseed, chiaseed, etc. Omega 6: Sesame seeds, soybeans, tofu, etc. |
According to the American Heart Association, polyunsaturated fats can minimize your risk of heart disease and stroke by lowering harmful cholesterol levels in your blood.
A healthy diet typically consists of :
You may also refer to the Mediterranean Diet or the DASH diet
This is a big myth, in fact, did you know individuals with diabetes are more than twice as likely to die from heart disease or suffer a stroke? When you have diabetes, your body is unable to utilize all the sugar thus the sugar adheres to your red blood cells and accumulates in your blood. This build-up damages and obstructs the blood vessels that transport blood to and from the heart, as well as the nerves that control your heart and blood vessels, depriving it of oxygen and nutrition.
A major method for establishing blood glucose control is to keep track of total carbohydrate consumption. Adults and children should limit their daily consumption of free sugars to less than 10% of their overall calorie intake, according to WHO guidelines. A further reduction to less than 5%, or approximately 30 grams (6 teaspoons) each day for adults, might bring even more health advantages.
Don’t mistake what is “common” to be normal and safe. High blood pressure is known as the ‘silent killer’. High blood pressure causes the blood to flow more forcefully through your arteries, potentially damaging the arterial walls and making the arteries less elastic —— reducing blood and oxygen flow to your heart which then leads to heart disease, such as :
Angina: A type of chest discomfort
Heart attack: When the blood supply to the heart is cut off and the heart muscles begin to die due to the lack of oxygen. The damage the heart suffers increases as the duration of restricted blood flow increases.
Heart failure: Disorder where your heart is unable to adequately pump blood and oxygen to other organs
Sodium increases your blood pressure because sodium draws water into your bloodstream, and high sodium consumption will cause too much water to be drawn in. The increase in water would increase the volume of blood in your blood vessels, which raises your blood pressure.
Sodium can come from table salt, sauces (soy sauce, ketchup, BBQ sauce, mayonnaise etc.) as well as canned food and processed foods.
For most individuals, especially those with high blood pressure, the American Heart Association recommends no more than 2,300 mg per day, with an ideal limit of 1,500 mg for most adults. We suggest using herbs or spices to flavour your food as 1 level teaspoon of salt generally would already contain 2300mg of sodium.
Nevertheless, even a 1,000 mg sodium reduction each day can help with blood pressure and heart health.
Blood pressure is also affected by Magnesium. Magnesium is essential for the proper functioning of hundreds of physiological systems, including blood pressure, blood sugar, muscle and neuron function. Magnesium is required to help relax blood vessels too.
According to research, Magnesium supplementation may be effective for decreasing blood pressure in the general population.
We’ve all heard about compound interest in the financial world. But do you know all habits have compounding effects too? The process of atherosclerosis (the buildup of fats, cholesterol and other substances in and on your artery walls) can begin early in childhood, especially in people who have diabetes or are smoking. Studies have shown that even at the age of 10 years old, early signs of atherosclerosis have been observed.
We would also suggest not using tobacco products or smoking. This is because smoking damages your blood vessels and accelerates artery hardening, thus raising your risk of heart disease significantly. Smokers have a two to four times greater risk of coronary heart disease than non-smokers. The carbon monoxide in cigarettes also depletes oxygen in the blood which increases blood pressure and heart rate.
Drinking too much alcohol raises blood pressure to unhealthy levels too which may then progress to affect your heart muscles causing heart failure. It is suggested for women to limit themselves to one drink each day and two drinks per day for men.
Go for regular checkups to manage risk factors such as blood pressure, diabetes and cholesterol. Cholesterol testing should be done on a regular basis - those who are aged 20 and above who are at low risk of heart disease should be tested every 5 years. Doctors would prescribe more frequent cholesterol screenings for those with higher risk factors such as family history of heart diseases or a child with obesity / diabetes. Remember to stay active which helps to manage stress, cholesterol and blood pressure levels and to maintain a healthy diet.
Eating a diet rich in antioxidant-containing foods, such as fruits, vegetables and whole grains, is linked to a reduced risk of heart and blood vessel disease. Vitamin E may help protect LDL or fat in body tissues from oxidation while Vitamin C may scavenge free radicals and prevent their entry into LDL particles, therefore preventing LDL oxidation too. This is important because the oxidation of LDL particles in the vascular wall is thought to be the initial step in plaque formation.
Moreover, a number of fruits, including grape, blueberry, pomegranate, apple, hawthorn, and avocado, have been extensively researched and proved to have high heart preventive properties. Fruits' exceptional antioxidant and free radical scavenging activities are thought to be important and contribute to their heart-protective mechanisms.
Many are thus interested in Grape Seed Extract because it contains rich antioxidants (including phenolic acids, anthocyanins, flavonoids, and oligomeric proanthocyanidin complexes (OPCs). OPCs are 20 times and 50 times more potent than Vitamin C and E respectively. By slowing the oxidation of LDL (bad) cholesterol and minimizing damage to heart tissue during times of stress, grape seed extract may help to maintain heart health such as to improve blood circulation by strengthening capillaries, arteries, and veins, as well as improving the flexibility of arteries and heart tissues. Grape seed extract has also been shown to help in regulating blood pressure levels.
On the other hand, Vitamin B1, or Thiamine is required for the synthesis of acetylcholine. This is the substance that allows your body to communicate with its nerves and muscles. Your heart would not function properly without this connection. Thus, a deficiency of Vitamin B1 can affect the normal function of the heart.
The threat of heart disease impacts both males and females. In fact, women may worry more about getting breast cancer even though data shows heart disease may kill three times as many women every year. Before menopause, women may have a little lower risk of heart disease compared to men however after menopause the risk would be the same as in men.
Based on the Department of Statistics Malaysia (November 2021), Ischaemic heart disease was the principal cause of death for both males and females in 2020.
What’s interesting is that women are more likely than men to experience symptoms of heart attack that are unrelated to chest pain such as nausea or vomiting, pain in one or both arms, sweating, unusual fatigue and indigestion or heartburn. Women are also more likely to suffer blockages in their smaller arteries that supply blood to the heart (a condition known as small vessel heart disease or coronary microvascular disease).
Lastly, emotional stress contributes to the onset of heart attack symptoms and compared to men, women are more prone to develop disorders as a result of stress. Because women's heart attack symptoms differ from men's, they may be identified with heart disease less frequently than males.
Being physically active is beneficial to your heart! The American Heart Association recommends at least two and a half hours of moderate-intensity physical activity each week for overall heart health. However, your doctor will assist you in developing an exercise regimen that is suitable for you. Unless your doctor tells you not to exercise, it is always recommended to stay active, even simple activities like walking can help to strengthen your heart muscles and improve circulation.
Your heart is like a high-performance engine, a strong, muscular pump at the size little larger than a fist. Your heart beats approximately 100,000 times and pumps about 6000-7500 Litres of blood each day. In the average 70-year lifetime, your heart would have beaten more than 2.5 billion times, that’s a lot of work done in order to circulate the blood to bring oxygen and nutrients to all of the body’s organs and tissues as well as pick up waste products from the body’s cells and transported to be filtered out of the body via the kidney, liver and lungs.
In Malaysia, heart disease is still the leading cause of death. Heart disease is responsible for about one out of every four fatalities. Thus, heart disease is a serious condition so do take care of your heart health no matter your age. Many people who appear to be healthy may place false confidence and not receive frequent blood tests or consult a physician to evaluate their risks. They also take their youth for granted by not taking care of their diet instead of incorporating a healthy diet that also consists of healthy fats, high antioxidants (Vit C, E, Grape Seed Extract), low sodium, and sufficient magnesium.
Show your love to your heart today ❤️
Written by
Kimberly Ling S.A, Dietitian
BSc (Hons) in Dietetics with Nutrition
International Medical University
References
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Many of us went through the unfortunate experience of falling sick before, during or after a trip. Or perhaps being paid a visit by our good-old Aunt Rona — yes, the Coronavirus — is your concern during your holiday?
As we excitedly embark on long-awaited adventures since the borders reopened, keep in mind that the chance of catching Covid-19 is real and may end up leaving you all gloomy and boohoo-ing in your hotel, on your bed, quarantined, alone. NOT FUN.
Nobody likes to be the one missing out, stuck under the covers while their family or travel buddies enjoy vacation activities or have a good time experiencing a new place.
Hence, it’s always a good practice to be mindful of possible scenarios as you plan your trip. This way, you can help keep yourself and those travelling with you safe and maximise your travel experience as well as your own vacation happiness.
And here’s why honey —— an age-old remedy, particularly Mānuka Honey (one of the best- researched honey types) may just turn out to be one of your good companions during your travels.
The Big 4 - Antibacterial, Anti-viral, Anti-inflammatory and Antioxidant properties are what make Mānuka Honey such a desirable and helpful product.
Firstly, Mānuka Honey is distinguished from other honeys by its antibacterial qualities. How, you might ask?
The antibacterial properties of normal honey is generally attributed to the element hydrogen peroxide. However, Mānuka Honey remains to exhibit antibacterial activity even when hydrogen peroxide was removed. This also makes the antibacterial properties of Mānuka Honey more stable as compared to other honey whose anti-bacterial properties might be affected by heat, light and enzymes present by the body (eg: saliva or blood).
This is generally attributed to a unique element in Mānuka Honey called Methylglyoxal (MGO) acting synergistically with a non–antibacterial component in Mānuka Honey that almost doubles the antibacterial effectiveness of Methylglyoxal.
On the other hand, experiments on Mānuka Honey’s antiviral activity show a potential inhibitory effect on the course of infection through the suppression of viral replication and mRNA copy numbers.
Honey may also help to support the body’s own immune and anti-inflammatory response. Honey has shown a cell dividing effect on immune cells by activating white blood cells in the immune system (lymphocytes and neutrophils) to trigger the body’s defence mechanism.
Mānuka Honey also includes a high concentration of phenolic compounds that have been found as having a significant capacity to decrease free radicals, giving it a useful antioxidant capacity.
Here are some practical areas where Mānuka Honey may come in handy to support your health during your vacation:
Honey was shown in studies to have a beneficial impact on cough frequency, cough severity and sleep quality (usually disturbed by coughing) compared to no treatment. Thus, Mānuka Honey may come in handy when you get a cough. Honey can function as a demulcent to produce a film over the mucous membrane, reducing the inflammation or irritant that causes the cough reflex.
Since 2018, honey has been suggested by the National Institute for Health and Care Excellence (NICE) and Public Health England (PHE) as one of the self-care management for acute cough symptoms in adults and children aged 1 year and above.
Lastly, a study conducted at the University of Oxford's Nuffield Department of Primary Care Health Sciences also concluded that honey might be more effective than usual care alternatives such as certain over-the-counter cough syrups and medications like antibiotics.
The antibacterial and antiviral effects of honey coats the inner lining of the throat and attack harmful bacteria, which contributes to a soothing effect.
Sore throats can be commonly caused by a type of bacteria named Streptococcus mutans and studies have found that Mānuka Honey may help to decrease the bacteria count thanks to its antibacterial and anti-inflammatory properties.
Now, you’re in a new place, meeting new people. The last thing you would want is a case of repelling oral stink as your first impression.
One of the main causes of bad breath (halitosis) is due to the build up of volatile sulphur compounds (VSCs) resulting from the decomposition of protein by bacteria such as Porphyromonas gingivalis or Fusobacerium nucleatum from food residues that remained in the mouth.
And guess what? Mānuka Honey is not only effective in inhibiting the growth of harmful oral bacteria that are associated with bad breath, but dental plaque and gum inflammation issues too.
(1) Produced, packed and labelled in New Zealand |
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(2) Look for UMF™ ratings |
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(3) Choose your MGO grade |
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(4) Traceable origins |
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(5) Quality testing conducted |
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Just as we naturally bring along an anti-bacterial hand sanitizer to use externally on our hands, consider including a jar of Mānuka Honey (that is known for its antibacterial, anti-viral, anti-inflammatory and antioxidant properties) which is UMF™ certified and MGO graded for our own internal health too. Travel safe everyone!
Written by
Kimberly Ling S.A, Dietitian
BSc (Hons) in Dietetics with Nutrition
International Medical University
The Omicron variant continues to accelerate the pandemic (with a highest record of 33,406 confirmed COVID-19 cases on the 5th of March, 2022), though previous delay into the Covid-19 endemic phase has since moved forward as the country aims to enter its transition.
With borders announced to be opened on the 1st of April, together with the termination of all restrictions on business operating hours & capacity limits in the workplace and houses of worship, many of us who have experienced the vast spread of Covid-19 cases lately are left feeling both anxious yet hopeful. While we now administer vaccines and 47.4% of the Malaysian population now with boosters (as of 23rd of March, 2022), the solid evidence of an emergence of the new Covid-19 sub-variant Deltacron (recombinant virus that contains elements of both Delta and Omicron) detected in France, the Netherlands, Denmark and in the U.S. serves as another reminder that the Covid-19 pandemic is far from over.
In fact, did you know that complications may arise even after one has recovered from the Covid infection ? — A.K.A Long Covid.
Terms: Long Covid? Long-Haul Covid? Long-Term Covid? Post-Covid conditions? Post-Covid syndrome? Chronic Covid? And finally, post-acute sequelae of Covid-19 infection (PASC). All these names to identify the condition which continues to frustrate the sufferers, the scientist and even adding on fear to those who are concerned of being affected. They are used when a recovered Covid individual experiences persistent symptoms that can range from mild to exhaustive symptoms which may last for weeks, months or longer after the infection.
Long Covid is such a perplexing issue that the US National Institutes of Health (NIH) and the UK National Institute for Health Research (NIHR) had previously announced they would spend US$1.15 billion and £18.5 million (with a second round of funding worth 20million) to fund researches on long Covid.
The World Health Organization (WHO) defines Long Covid as “ a condition in people who have a history of probable or confirmed SARS-CoV-2 infection usually within three months from the onset of Covid-19, with symptoms that last at least two months.” The symptoms and effects could also not be explained by another diagnosis.
On the other hand, the British National Institute for Health and Care Excellence (NICE) has helpfully divided Long Covid into two categories when signs and symptoms continue or develop after acute Covid-19:
(1) Ongoing symptomatic Covid-19, which includes people with symptoms 4 - 12 weeks following an infection
(2) Post-Covid-19 syndrome, which includes people with symptoms for 12 weeks or more
Based on the latest research, symptoms may persist for weeks, months or even more than a year after a Covid-19 infection. The symptoms can be different from what was experienced during infection and may impact the organs or systems of the body. Sometimes the effect may occur in cycles too, with patients feeling better for a time and then experiencing a relapse of symptoms.
Long Covid can occur even in people who had mild, moderate or even asymptomatic Covid-19 cases. WHO states that anyone who becomes ill with Covid-19 can develop post Covid-19 condition, while current evidence suggests approximately 10-20% of people experience a variety of mid-and long-term effects after they recover from their initial sickness. In fact, according to the Centers for Disease Control and Prevention (CDC) state that “even people who did not have COVID-19 symptoms in the days or weeks after they were infected can have post-COVID conditions”. However, based on National Geographic, the estimated number of people who are susceptible to developing long Covid ranges from 10% to 50% of the cases. This means that in the whole world, tens of millions of people are still struggling with the prolonged effects.
Based on the same report made by National Geographic, long Covid also affects people who only had mild reactions to the virus, including many kids. This can be seen through the report of The UK Office for National Statistics which after surveying half a million children with Covid found that 12.9% (aged 2-11) and 14.5% (aged 12-16) of children were still experiencing symptoms five weeks after their first infection. A Norway study of 300 patients (aged 16 - 30 years) showed that more than 50% of them are still having persisting symptoms for more than 6 months.
A neuroscientist at University College London led a team and found 205 symptoms quantified over time (for 7 months) in a study which comprised more than 3500 people.
Common symptoms of long covid include:
● Fatigue / extreme tiredness
● Shortness of breath / Difficulty breathing
● Cognitive dysfunction
● Brain fog (difficulty thinking or concentrating, poor recall, poor memory etc)
● Post-exertional malaise (symptoms that get worse after physical or mental activities)
No clear explanation exists for the diverse symptoms of Long Covid. Studies suggest that it is a multisystem disorder as many people with Long Covid experience problems from multiple organs. Multi-organ effects can affect many, if not all, body systems (such as brain, heart, lung, kidney and skin functions).
One possibility could be due to the protein molecules (fragments of the virus) which can persist for months in the body might disrupt the body in some way. Another potential reason could be due to a disordered immune system post infection which is now attacking the rest of the body (also known as autoimmune conditions), which causes inflammation (swelling) or tissue damage in the affected parts of the body.
The consequences of lingering inflammatory processes after a Covid-19 infection may keep the immune system being alert and continuously stimulate a response despite confirmation of a negative Covid-test. Some data even showed that remission of symptoms can also be related to genetic variations.
Thus, most researchers suspect that one person’s long Covid might be different from another’s as several mechanisms could be at work.
If you are wondering how long it will take you to feel back to normal, it’s important to understand that recovery is different for everyone. Some make a full recovery within 12 weeks, but some may last even longer. Some find their symptoms feel better on some days and worse on others.
There are many areas of impact from Long-Covid such as disturbances in the central nervous system (CNS), oral health impacts and psychological impacts. However, we would be discussing mainly the nutritional impacts of Long Covid.
Malnutrition is usually already inevitable in patients with Covid-19 due to its effect on the gastrointestinal system, immune system, infection-induced high metabolic activity, fever and decreased oral intake. As many of the symptoms are likely to present as obstacles to adequate food intake (including the ability to shop and prepare meals), overtime this could lead to persistent malnutrition after Covid-19 as well as the loss of muscle mass and strength.
Malnutrition and Covid-induced biological shifts may contribute to Long-Covid symptoms and further deteriorate nutritional status. Malnutrition is also known to have a significant impact on the immune system where the immunological responses are decreased, inflammatory processes are increased as well as altering the gut microbiome.
Combined, these issues can contribute to a variety of long-Covid symptoms too, such as weight loss, muscle weakness, fatigue, brain fog, weakened immunity and disrupted digestive system.
A study evaluating the impact of Covid-19 after clinical remission on body weight and nutritional status in Covid-19 survivors who were managed at home or as inpatients found that nearly 30% of patients lost more than 5% of their baseline body weight. Do note that a weight loss of > 5% is also the same threshold used to diagnose cancer cachexia.
Due to the alterations of smell and taste, fatigue as well as the lack of appetite, this would affect the food intake of not just older or hospitalized Covid-19 patients but patients with mild Covid-19 managed at home may also suffer from malnutrition.
Based on the UK research and Innovation Organization (UKRI), alterations in many immune cell types often persisted for weeks or even months after Covid infection. Depending on the type of immune cell, it may recover on its own or remain abnormal / with limited recovery even after inflammation has resolved. It may be that some cell types are slow to regenerate, but for others, including some types of T and B cells, something might continue to direct the activity.
Researchers also detected altered levels of cytokines (molecules that help modulate immune responses) in the blood of Covid-19 infected people, suggesting that their immune system is out of balance.
A significant remaining inflammatory response in all patients even 40-60 days post-viral infection was also observed. Proteins that were still affected were associated with the anti-inflammatory response and mitochondrial stress.
Malnutrition also suggests that long-covid individuals may not be getting sufficient micronutrients or macronutrients that are essential to a normal function of the body including the immune system.
In a study of Covid-19 patients who had been discharged for 90 days, 44% reported gastrointestinal symptoms. 24% reported loss of appetite, 18% reported nausea and acid reflux, 15% reported diarrhea. There were also some who reported symptoms such as abdominal distension, belching, vomiting, abdominal pain as well as bloody stools.
Now, one of the areas that we previously covered are the causes of Long Covid. The exact cause of long Covid is not known however people with a less diverse microbiome in their intestines were more likely to have lingering symptoms post Covid-19 infection. At 6 months, people with long Covid are seen to have fewer ‘friendly’ bacteria and a higher number of ‘unfriendly’ bacteria compared to people who have not contracted Covid-19.
Therefore, researchers have theorized that microbiome profiling might help identify the patients who are most at risk in developing long Covid too.
Though the types of food are important, one must consume sufficient quantities as well. Low appetite, lack of hunger signals and faster satiation are reported in Covid-19 and long-Covid, hence proper nutrition intake or strategies are important to aid recovery.
Proteins are crucial components of our immune system and aid in the repair of bodily tissues during recovery. The immune system uses proteins that are typically drawn from muscles to be broken down into amino acids to make new proteins.
Protein also aids in the production of a number of hormones and neurotransmitters that affect our mood, learning, and memory. As a result, inadequate protein consumption is associated with irritability, brain fog, and unstable swings.
In order to rebuild muscle mass and strength, equally distributed protein consumption in meals has been found to boost muscle protein synthesis during recovery. Small, frequent meals with a focus on protein are beneficial, especially while appetite is still low. If you're eating less than usual owing to breathing problems, fatigue, loss of taste and smell or other symptoms, you might want to explore additional beverages (such as milk or plant based milk like soy and almond) or an oral nutrition supplement (ONS).
Healthy fats are both required and advantageous to one's health. Fat is a simple method to boost your calorie intake but it also helps to store energy, insulates the body, and encourages cell development. Monounsaturated fat (MUFA) and polyunsaturated fat (PUFA) are good fats to include in your diet. Avocados, peanut butter, olive oil, and almonds are examples of MUFA, whereas sardines, salmon, flaxseed, chia seeds, hemp seeds, and walnuts are examples of PUFA. Polyunsaturated fats, such as Omega-3 and Omega-6 fatty acids (also known as Essential Fatty Acids) form eicosanoids, which mediate inflammation and impact the body's processes, according to the National Institutes of Health.
According to researchers, brain fog develops after Covid as a result of an inflammatory reaction in the body that leads to neuroinflammation in the brain. Fats also assist in the maintenance of brain function, notably in terms of cognition and memory. Essential fatty acids help to keep the brain healthy and nerve cells functioning properly.
Some studies have focused on omega-3 polyunsaturated fatty acids, reported immunomodulation effects and an improvement of mood disorders, and thus may have the potential to enhance our immunity against COVID-19 with a positive mental impact.
Mindful eating may also help to connect an individual to their hunger and satiation cues during a meal as the sensory perception and palatable state of food among Long Covid is diminished. Do try to:
● Carefully select ingredients to prepare your meal
● Never skip meals
● Sit at the table and focus on eating without distractions (no phone or TV interruption)
● Try to utilize all sense while eating (using eyes to look at meal, smelling your meal with your nose, chewing slowly and listen with your ears as well as using your tongue to savor the texture
● Take a small bite each time and focus on your breath during chewing
● Always showing gratitude for your meals
You can also intentionally include stronger flavours by using herbs, spices, pickles or marinades (eg. mint sauce, lime, cumin etc) to help improve palatability and elevate the flavours of your food.
As significant inflammatory responses are observed in 40-60 days post-viral infection, adoption of a plant-based diet which often results in a lower consumption of pro-inflammatory mediators may be beneficial. Plant-based diets can include a variety of vegetables, fruits, nuts, seeds and legumes which also provide dietary fiber. Gut microbiomes also use dietary fiber as a source of food. A plant-based diet also has a variety of protein-rich sources (tofu, beans, nuts and seeds) and healthy fats too (olive oil, flaxseed oil, avocado oil). Finally, phytochemicals and antioxidants included in plant foods aid in the reduction of free radicals and the reduction of inflammation. Of course, a predominantly plant-based diet does not need the entire exclusion of meat from your diet. Animal protein sources including fish, poultry, and eggs are also good suppliers of essential amino acids and iron.
According to the European Commission, micronutrients (such as Vitamin C, Vitamin D, Vitamin A, Vitamin Bs, Iron, Zinc, Selenium, and Copper) play an important role in the immune system's optimal function. We'll go through a few of them in more detail below.
Ah, the good old Vitamin C ! Did you know that interest concerning the potential effects of Vitamin C towards respiratory virus infections traces back all the way to the 1940s ? Vitamin C will not prevent anyone from becoming infected with Covid-19, but according to a review, there is substantial evidence that it can help decrease the duration of respiratory virus infections, and its advantages are not limited to a single respiratory virus or viral group.
Low vitamin D levels in the blood have been linked to severe or fatal Covid-19 in several investigations. In individuals with sub-optimal vitamin D status with mild to severe COVID-19 symptoms, daily oral vitamin D3 therapy for two weeks has been demonstrated to shorten the time to recovery for cough and taste sensory loss. Vitamin D3 should be used as an adjuvant treatment for COVID-19 patients with low vitamin D levels, even if just for a short time. On the other hand, 5–30 minutes of sun exposure to the face, arms, legs, or back without sunscreen at least twice a week between 10 a.m. and 3 p.m. has been proposed to create Vitamin D.
Vitamin E is an antioxidant that aids immune function by boosting antibody synthesis, lymphocyte proliferation, and natural killer cell activity, as well as maintaining cell membrane integrity. Vitamin E also suppresses the synthesis of pro-inflammatory cytokines, which helps to control inflammation.
Vitamin B aids in the appropriate activation of both innate and adaptive immune responses, as well as the reduction of pro-inflammatory cytokine levels, improved respiratory function, and endothelium integrity. Vitamin B has also been demonstrated to aid in energy generation, which may be beneficial for persons suffering from malnutrition or prolonged fatigue. Vitamin B is essential for the body's regular physiological functioning since it aids the body in the utilisation of nutrients such as carbohydrates, proteins, and fats.
Vitamin A plays a unique role in the respiratory system, reducing harmful inflammation and assisting in the healing of the respiratory epithelium. Vitamin A regulates a number of genes involved in our immune system's reactions. Many studies have concluded the protective nature of Vitamin A on the effects of viruses.
Honey, which includes a variety of potentially beneficial compounds, has been shown in research to have special qualities that may help fight and ease the symptoms of Covid-19 infection. Honey coats the inside lining of the throat and, thanks to its antiviral, antibacterial, antioxidant, and anti-inflammatory qualities, eliminates dangerous germs while also soothing the throat.
Manuka Honey, on the other hand, has been proven in studies to have the capacity to fight lung infections caused by antimicrobial-resistant respiratory bacteria. Similarly, honey flavonoids have antiviral activity and have been shown to be effective against SARS-CoV-2. Honey (particularly manuka honey) has a strong therapeutic benefit in general.
Because the gut contains 70% of immune cells, a healthy gut microbiota is critical for the development of a healthy immune system. Patients with long-term Covid-19 problems, on the other hand, may develop changes in their gut microbiota. Even six months after recovery, the rich intestinal microbiota of individuals infected with Covid-19 may not return to normal levels, but probiotics have been proven to restore gut homeostasis.
As an adjuvant treatment, probiotics have been proven to considerably alleviate illness symptoms, along with a reduction in inflammation and healing from gut microbiota abnormalities.
Cough, fatigue, and subjective well-being ratings improved considerably in both the early and chronic phase (Long-Covid) groups over the course of 30 days. Participants who were more likely to have gut dysbiosis at the start of the experiment (sedentary, hospitalised, older males with GI symptoms) responded to the probiotics considerably better statistically. Participants experienced a substantial improvement in GI and non-GI symptoms after this dietary intervention, as well as a significant increase in overall well-being.
Specific studies conducted on the gut microbiome of patients with post acute Covid-19 syndrome were shown to have increased numbers of Ruminococcus gnavus, Bacteroides vulgatus and lower levels of Faecalibacterium prausnitzii (F.prau). The presence of gut pathogens were correlated to occurrence of persistent respiratory symptoms, neuropsychiatric symptoms and fatigue. Butyrate is known to produce beneficial adaptations in brain plasticity and function, and butyrate-producing microorganisms such as such as R. inulinivorans and F. prausnitzii may protect the host from many negative effects of stress, including hair loss and anxiety-like behaviours.
Bifidobacterium pseudocatenulatum, F.prausnitzii, R.inluinivorans, and Roseburia hominis, which are known to boost immunological function, were shown to be decreased in those with long-Covid at 6 months. As a result of the findings, there may be a significant motivation to manage the gut flora in order to aid recovery and lessen the burden of Long-Covid.
To date, Malaysia has had a total of 4.15 million Covid-19 positive cases, how many of those who survived are going through Long Covid? With public health measures and strategies established by the government, the impact of Covid-19 on people has been decreasing as indicated by a lower number of hospitalizations, ICU admissions and mortality rate. However as the world continues to grapple with the pandemic and the after effects of it, whereby Long-Covid, a significant post-viral complication that is being more and more commonly reported in patients, there is a need to highlight the need for nutritional education and support for individuals that are experiencing lingering symptoms in order to best optimize recovery post Covid-19 infection.
Written by
Kimberly Ling S.A, Dietitian
BSc (Hons) in Dietetics with Nutrition
International Medical University
Micronutrients like Vitamin A, Vitamin D, Vitamin E, and Vitamin C should be your best friend during this season. Adequate intakes of ALA (Omega 3) and LA (Omega 6) are important as well for your cells to work efficiently. Did you know these nutrients are really essential for the immune system? Have you ever wondered what would happen if one or more micronutrients were insufficient in your body?
Fat soluble Vitamin A helps to protect against infection by maintaining healthy skin and tissues in the mouth, stomach, intestines and respiratory system.
Vitamin D has been associated with decreased risk of viral respiratory disease. Vitamin D acts on epithelial cells to stimulate the secretion of cathelicidin and other peptides which protect against bacterial infections and enveloped viruses. Both interventional and observational epidemiological studies showed evidences that deficiency in Vitamin D can result in increased risk of influenza and respiratory tract infection.
Don’t forget about Vitamin E that acts as a fat soluble antioxidant which maintains the integrity of the cell membranes while reducing damage caused by free radicals.
Vitamin C serves as an antioxidant, enabling other essential antioxidants to regenerate and increasing the serum level of antibodies. Do note that high amounts of Vitamin C has been well established to prevent and treat respiratory infections. Vitamin C can prevent viral diseases at sufficient high doses and significantly speed up the recovery from an acute viral infection.
Getting sufficient ALA and LA in the appropriate ratio will help maintain the structure, fluidity and permeability of the cell membranes. This will allow the cells to absorb all the vitamins consumed efficiently, enabling the body to utilise the vitamins to improve immunity. Adding on, our bodies will convert LA from omega 6 to PGE-1 which is really important in regulating immune response too. With a good balance of ALA to LA ratio, this will prevent inflammation that can lead to infections, or even allergic reactions.
Maximizing the body’s antioxidant capacity and natural immunity is very effective in preventing or minimizing symptoms when a virus attacks the human body. Eat a healthy balanced diet that comprises of all these nutrients adequately to strengthen your immune system. If you are unsure, do consult our qualified dietitians to resolve your uncertainties.
Written by
Zhafirah Basri, Dietitian
BSc(Hons) University Science Malaysia
Reference
You may already know calcium is important for overall bone health. But did you know there are a variety calciums in the market? Choose the one containing Calcium Gluconate which is a highly soluble compound and more efficacious in impaired gastric function in comparison to calcium carbonate.
If you see a bone supplement with high amount per dosage, kindly avoid at all cost. It doesn't mean you're getting your bang for the buck. Excess intake of 1200mg-1500mg/day may increase the risk of kidney stones and cardiovascular diseases such as heart attack, chest pain (angina) or stroke. Limit your calcium intake to 500-600mg per dosage for optimal absorption.
Choose one with a higher ratio of magnesium to calcium. Why you may ask? Because Magnesium is more helpful to prevent osteoporosis and it promotes calcium absorption and retention. About 50-60% of the magnesium in the body can be found in the bones.
Choose well absorbable form of Magnesium such as Magnesium Gluconate or Citrate over poorly absorbable type for such as Magnesium Oxide.
Added with zinc acetate to promote bone formation and development of the collagenous structure of the bone. Zinc is found in bones and is used in each step of bone metabolism. The deficiency of zinc also promotes osteoporosis.
Vitamin D is to maximize calcium absorption up to 30-40%. Vitamin D, along with calcium, a healthy diet and exercise, is one of the major factors in reducing the risk of osteoporosis.
Liquid form for higher and quicker absorption. Dissolved minerals in liquid solutions provides more contact with absorption sites and leaving approximately 98% of the elemental calcium and magnesium available for quick absorption.
Reference
“You take charge of their own health!” People generally understand this statement, but different individual may take different approaches to obtain better health and prevent sickness. Of all, many people choose to consume food and nutritional supplements for health maintenance.
If you are one of the many, have you ever questioned about how your choice of product is made? Do you have preferences over the dosage form: capsule or tablet? Do you care whether the product is of animal or plant sources?
Now, if you are taking supplement of capsule form, the following may trigger your curiosity. Do you know most capsule products are of animal origin? Gelatin capsule, both hard and soft shells, are usually derived from the hydrolysis of collagen from bovine, fish or swine. This has raised concern for some groups of people such as vegetarian or vegans, and people of certain religious or ethnic groups who are forbidden from using these animal products. Luckily, with technology advancement, vegetarian capsule (also known as vegetable capsule or cellulose capsule) is available as alternative.
Vegetarian capsule is made up of cellulose, an important structural component in plants. To be more specific, the main ingredient of vegetarian capsule is hydroxypropyl methyl cellulose (HPMC). In the current market, gelatin capsule is more broadly used than vegetarian capsule because its cost of production is lower. Despite the cost factor, vegetarian capsule offers extra benefits aside from being a good substitution for gelatin capsule. The table below compares the differences between gelatin and vegetarian capsule.
HPMC Vegetarian Capsule
|
Characteristics
|
Gelatin Capsule
|
Higher stability due to lower moisture content (3%-7%).
|
Stability
|
Lower stability due to higher moisture content (13%-15%), more sensitive to extremes of humidity.
|
Absent
|
Cross-linking problem
|
Cross-linking leads to reduced solubility (induced by high humidity, temperature, UV light and specific fill component).
|
Suitable for variety of fill materials, including those containing aldehydic group.
|
Tolerance towards fill composition
|
Suitable for dry and powdered materials, may not compatible with some liquid materials such as oils and gels with aldehydic group.
|
No
|
Degradation by light
|
Possible
|
Approximately above 80°C
|
Degradation by heat
|
Approximately above 60°C
|
Higher
|
Oxygen Permeability
|
Lower
|
Soluble
|
Dissolution in water at room temperature
|
Insoluble
|
Absent
|
Risk of TSE (Transmissible Spongiform Ecephalopathy)
|
For bovine type, may require TSE Certification to ensure safety.
|
Vegetarian capsule stands out when it comes to the aspect of stability because it has lower moisture content, lower hygroscopicity and higher stability in different ranges of temperature as well as humidity when compared to gelatin capsule. In terms of solubility, both types of capsules dissolve well at human body temperature (37 °C).
However, vegetarian capsule is readily dissolved in water at room temperature but the solubility of gelatin capsule starts decreasing as temperature drops below 37 °C and fails to dissolve below 30°C. Additionally, vegetarian capsule is suitable to hold a more variety of fill materials while gelatin capsule can be easily degraded by aldehydic end-products, mostly materials in liquid and semi-liquid form.
Despite the differences above, both gelatin and vegetarian capsules are comparable in many ways. If stored properly, both types of capsules can be kept for many years without the risk of bacterial growth. Besides, both types are versatile as they can be made into different shapes, sizes and can be coloured to differentiate the fill materials. Whether or not one type is more superior than the other type, the answer lies in the preference of consumer. If one does not have issues related to religion and dietary restriction, they may go for gelatin capsules as the cost is lower. If one is looking at the aspect of stability, solubility and have concern over animal products, vegetarian capsules do away all the worries.
Watch out what you are feeding yourself and your love ones. When it comes to choosing a food or nutritional product, it is always important to READ THE LABEL carefully. A good product label is one that abides by the rules and regulation and provides accurate information for consumers. Be a smart and curious consumer who asks whenever you have doubt. At the end of the day, please remember to always consult a qualified healthcare professional for dietary and nutritional advice!
Written by
C.L. Ng, Dietitian
PgD in Dietetics
BSc in Human Ecology
References:
They say, the truth always hurts. Well in this case it is really hurting your body resulting you to be constantly tired and dizzy!
]]>As you may or may not already know, some components in food may inhibit iron absorption such as phytates (from vegetables and cereals), polyphenols (from tea, coffee, vegetables, fruits, cereal, legume, wine), calcium, and proteins. Here are top 10 daily food that inhibits iron absorption
Talk to us if you're unsure
Consult with our qualified -nutritionist/dietitian to re-evaluate your daily diet and resolve the uncertainties. Make an appointment for a free personalized dietary consultation to understand further what could be your next course of action to recovery! Make your appointment here
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Magnesium is an essential mineral that are abundant in human bodies. However, US dietary surveys shows that most people only meet 50% of the daily requirement.
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or
Talk to us if you're unsure
Consult with our qualified-nutritionist/dietitian to re-evaluate your daily diet and resolve the uncertainties. Make an appointment for a free personalized dietary consultation to understand further what could be your next course of action to recovery!
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*All images credit to: https://giphy.com/
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Magnesium is an essential mineral that are abundant in human bodies. An adult contains about 24g of magnesium in the body, with about half of it presents in the bone and another half in soft tissues, while only 1% in the blood. Magnesium is vital for normal functioning of the body in many aspects as it involves in over 300 biochemical reactions! Particularly, magnesium is important for muscle function, nerve system regulation, energy production, protein synthesis, bone formation, blood glucose and blood pressure regulation.
The recommended intake of magnesium for adult ranges from 320mg (female) to 420mg (male) per day. However, US dietary surveys show that most people only meet 50% of the daily requirement. In fact, insufficient magnesium intake is a worldwide issue among adults!
Magnesium is naturally found in foods and is widely distributed in plant-based sources such as whole grains, fresh green leafy vegetables, beans, seeds and nuts. The question is: Why don’t most people get enough? The major contributing factor lies in the change of eating pattern worldwide. Modern diet nowadays tends to be high in processed foods and few in fresh, whole foods. Generally, magnesium deficiency is a result of inadequate of dietary magnesium or increase in magnesium excretion through urine. Common risk factors of low magnesium level in the body are as below.
Refined/ Highly Processed Food Intake: About 80% to 97% of the magnesium content has been removed from refined grains (eg. white rice). Processed food containing phosphate may bind with Magnesium, lowering its availability for utilization.
Coffee/ Tea Consumption: Contain tannin that binds and excrete Magnesium.
Alcohol Consumption: Increase urinary excretion of Magnesium.
High Protein & Fat Foods: Decrease Magnesium absorption.
Diuretics Medication: Increase urinary excretion of Magnesium.
Aging/ Elderly: Magnesium intake and absorption decreases with age, also affected by chronic diseases and drug treatment.
Athletes: Strenuous exercises deplete more magnesium through sweating and urination.
Stressful Lifestyle: Chronic stress decreases the level of ionized magnesium in the body meanwhile increases oxidative stress.
ADHD (Attention Deficit Hyperactivity Disorder): ADHD children tend to have lower magnesium level than those without.
Magnesium inadequacy will affect the nervous system, cardiovascular system, skeletal muscle and gastrointestinal tract. More and more studies have found that chronic magnesium deficiency may lead to increased free radical production, increased oxidative tissue damage, decreased antioxidant levels in cells and tissues, and eventually trigger low-grade chronic inflammation in the body. That is why low magnesium status is often linked to many health conditions
Depression/ Mood Disorders: Low magnesium status is associated with augmented depressive symptoms in different ethnics and age groups. Other symptoms such as anxiety, agitation, irritability, headache, sleeplessness and hyperexcitability is also linked with dietary magnesium deficiency, coupled with excess calcium and stress.
Osteoporosis: Low magnesium intake is associated with low bone density (weak bone). Researches also show women with osteoporosis have lower serum magnesium compared to those without.
Headache/Migraine: People with migraine headache tend to have lower magnesium level in the blood and tissue than those without.
Type II Diabetes: Low dietary magnesium is associated with increased insulin resistance and higher risk of diabetes.
High Blood Pressure/ Cardiovascular Diseases: Higher dietary magnesium intake is linked with lower risk of hypertension, ischemic heart diseases and stroke.
A way to address the limitation of getting enough magnesium from food is via magnesium supplementation. Not all magnesium preparations are equally good for absorption and utilization. Magnesium Gluconate in particular is more absorbable based on assessment of intestinal absorption and urinary excretion in animal study. While, magnesium oxide is the least bioavailable for the body compared to others such as magnesium citrate, lactate, glycinate, chloride and sulfate.
KEEP IN MIND! The bioavailability of magnesium may be disturbed by high concentration of calcium. Therefore, to benefit patients with osteoporosis, cardiovascular diseases and depression, the recommended intake of calcium and magnesium is 1:2 ratio (more magnesium than calcium!). Additionally, magnesium glutamate or aspartate may worsen depressive symptoms, hence should be avoided by depressive individual.
A common side effect of high dose magnesium supplementation is diarrhoea. RNI Malaysia 2017 suggests limiting supplemental magnesium to 350mg per day for adults.
Early dietary intervention and management is the key for health maintenance and disease prevention. Besides doing a thorough body check-up, qualified dietitians or nutritionists can help to evaluate your overall nutritional status by assessing your dietary pattern. Make an appointment now for a FREE dietary consultation with us!
Written by
C.L. Ng, Dietitian
PgD in Dietetics
BSc in Human Ecology
Talk to us if you're unsure
Consult with our qualified-nutritionist/dietitian to re-evaluate your daily diet and resolve the uncertainties. Make an appointment for a free personalized dietary consultation to understand further what could be your next course of action to recovery!
Make your appointment here
References
Villagomez, A., & Ramtekkar, U. (2014). Iron, Magnesium, Vitamin D, and Zinc Deficiencies in Children Presenting with Symptoms of Attention-Deficit/Hyperactivity Disorder. Children,1(3), 261-279. doi:10.3390/children1030261
Eby, G. A., & Eby, K. L. (2006). Rapid recovery from major depression using magnesium treatment. Medical Hypotheses,67(2), 362-370. doi:10.1016/j.mehy.2006.01.047
Magnesium Fact Sheet for Health Professionals. (2018, March 2). Retrieved from https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
Nielsen, F. H., & Lukaski, H. C. (2006). Update on the relationship between magnesium and exercise. Magnesium Research,19(3), 180-189. doi:10.1684/mrh.2006.0060
Han, H., Fang, X., Wei, X., Liu, Y., Jin, Z., Chen, Q., … Cao, Y. (2017). Dose-response relationship between dietary magnesium intake, serum magnesium concentration and risk of hypertension: A systematic review and meta-analysis of prospective cohort studies. Nutrition Journal,16(1). doi:10.1186/s12937-017-0247-4
Chee, W. (2017). 25. In RNI RECOMMENDED NUTRIENT INTAKES for MALAYSIA: A Report of the Technical Working Group on Nutritional Guidelines (pp. 440-448). Putrajaya: National Coordinating Committee on Food and Nutrition (NCCFN) Ministry of Health Malaysia.
Serefko, A., Szopa, A., & Poleszak, E. (2016). Magnesium and depression. Magnesium Research,29(3), 112-119. doi:10.1684/mrh.2016.0407
Barbagallo, M., & Dominguez, L. (2010). Magnesium and Aging. Current Pharmaceutical Design,16(7), 832-839. doi:10.2174/138161210790883679
Elin, R. (2010). Assessment of magnesium status for diagnosis and therapy. Magnesium Research, 23(4), 194-198. doi: 10.1684/mrh.2010.0213
Nielsen, F. H. (2014). Effects of magnesium depletion on inflammation in chronic disease. Current Opinion in Clinical Nutrition and Metabolic Care,17(6), 525-530. doi:10.1097/mco.0000000000000093
Frank, C.M. (2012). Magnesium Deficiency. Encyclopedia of Exercise Medicine in Health and Disease,545-545. doi:10.1007/978-3-540-29807-6_2625
Fox, C., Ramsoomair, D., & Carter, C. (2001). Magnesium. Southern Medical Journal,94(12), 1195-1201. doi:10.1097/00007611-200194120-00014
Durlach, J., Bac, P., Durlach, V., Bara, M., Guiet-Bara, A. (1997). Neurotic, neuromuscular and autonomic nervous form of magnesium imbalance. Magnesium Research, 10(2), 169-195.
Coudray, C., Rambeau, M., Feillet-Coudray, C., Gueux, E., Tressol, J.C., Mazur, A., Rayssiguier, Y. (2005). Study of magnesium bioavailability from ten organic and inorganic Mg salts in Mg-depleted rats using a stable isotope approach. Magnesium Research, 18(4), 215-223.
Brink, E. J. (1992). Nutrition and magnesium absorption: a review. Progress in food & nutrition science, 16(2), 125-162.
Volpe, S. L. (2013). Magnesium in Disease Prevention and Overall Health. Advances in Nutrition,4(3). doi:10.3945/an.112.003483
Are you at risk of iron deficiency?
Iron is an essential component for red blood cells and myoglobin in muscles. Its main function is to build healthy red blood cells for the transportation of oxygen throughout our bodies. That is why tiredness and weakness are common in people who lacks iron as their oxygen supply is inadequate. Other common symptoms of iron deficiency include paleness, cold hands and feet, dizziness, shortness of breath, frequent infection and hair fall. However, signs and symptoms of iron deficiency are often overlooked. Likewise, its risk factors are out of the spotlight too.
The Prevalence
Did you know that one third of the global population is affected by anaemia and 50% of them are due to iron deficiency? Iron deficiency anaemia is the most common nutritional disorder in the world and a main public health problem that contributes to maternal and child mortality. In South East Asia, statistic in 2011 showed the prevalence of anaemia was 53.8% in children (6 months-5 years), 48.7% in pregnant women (15-49 years), and 41.9% in women of reproductive age (15-49 years)! Generally, there are 4 groups of high risk population:
Understanding iron
Iron is an essential component for red blood cells and myoglobin in muscles. Its main function is to build healthy red blood cells for the transportation of oxygen throughout our bodies. That is why tiredness and weakness are common in people who lacks iron as their oxygen supply is inadequate. Other common symptoms of iron deficiency include paleness, cold hands and feet, dizziness, shortness of breath, frequent infection and hair fall. However, signs and symptoms of iron deficiency are often overlooked. Likewise, its risk factors are out of the spotlight too.
Risk of iron deficiency
When the absorption of iron from diet is not enough to meet the body’s demand, the consequence is a risk of iron deficiency. The balance of iron stores is influenced by iron consumption from diet, iron absorption in the gut, iron utilization and blood loss. In other words, iron deficiency happens when the uptake of iron is less than its usage and loss. Common risk factors of iron deficiency are dietary pattern and diseases related issues.
Dietary factor
Plant-based iron (non-haem iron) has lower absorption rate compared to animal food sources (haem iron). Hence, people adhere on plant-based diet are more likely to be anaemic. Besides, some components in food may inhibit iron absorption such as phytates (from vegetables and cereals), polyphenols (from tea, coffee, vegetables, fruits, cereal, legume, wine), calcium, and proteins. In contrast, Vitamin C (ascorbic acid) enhances iron absorption.
Disease and disorder related factors
Various abnormalities and diseases may lead to iron deficiency anaemia. For instance, blood loss (due to gastrointestinal bleeding, gastric ulceration, haematuria), malabsorption (due to coeliac disease, gastrectomy, bypass gastric surgery, bacterial overgrowth) and chronic diseases such as cancer, chronic kidney disease, inflammatory bowel diseases and chronic heart failure.
IRON Supplements
When sufficient iron intake from food sources is impossible, iron supplementation should be used to prevent iron deficiency anaemia or to treat those with proven diseases. When using an oral iron supplement, the dose per intake and type of iron compound should be taken into consideration as there are possible side effects. Popular iron preparations available in the market are iron gluconate, iron sulphate and iron fumarate. They can be ranged from liquid preparations to capsules and tablets.
Common side effects of oral iron supplements include constipation, gastric discomfort, nausea, diarrhoea, flatulence and black stained stools. Iron fumarate for example, tends to increase the frequency of side effects. Fortunately, there are two ways to reduce side effects from oral iron supplement:
This is because iron is more loosely bound in iron gluconate form, hence better released for absorption and utilization. On the other hand, smaller doses of intake on empty stomach ensures better absorption in the gut.
Never Supplement Blindly!
It is important to consult a doctor or dietitian in the case of suspected low iron level. Avoid taking high dose of iron supplement without performing blood test to validate the cause of anaemia.
Written by
C.L. Ng, Dietitian
PgD in Dietetics
BSc in Human Ecology
Talk to us if you're unsure
Consult with our qualified -nutritionist/dietitian to re-evaluate your daily diet and resolve the uncertainties. Make an appointment for a free personalized dietary consultation to understand further what could be your next course of action to recovery!
https://www.bhbhealth.com/pages/personalized-dietary-consultation-appointment
References
Our skin is a window to our eating habits, reflecting how well we feed our bodies. In other words, skin condition depends very much on our diet. Often, when we talk about ways to obtain youthful and radiant skin, dietary intake of fats and oils, especially Essential Fatty Acids (EFAs), is always missing from the spotlight. In fact, nourishing the skin from within the body is as important as pampering it from the outside!
Linoleic acid (LA) and Alpha-linolenic acid (ALA) are EFAs, which are also the parent fats of Omega 6 and Omega 3 respectively. They cannot be produced by our body, hence the name “essential” and MUST be taken in from diet. LA and ALA are called the parent fats because they give rise to other long-chain fatty acid derivatives. For example, Omega 6 GLA and AA are derived from LA, while Omega 3 EPA and DHA are derived from ALA. These fatty acids are extremely important for structural maintenance and immunological balance of the skin.
Research shows that intake of EFAs among Malaysians is far from desirable as we fail to meet the requirements. Studies also indicate that modern diet nowadays has high Omega 6 to Omega 3 ratio (20:1). Insufficient intake of EFAs as well as imbalance of Omega 6:3 ratio not only affect our cardiovascular health, but may also result in skin problems such as dryness, dandruff, eczema, psoriasis-like inflammatory skin conditions, acne, high risk of sunburn and skin cancer.
The major function of the skin is to form a barrier to protect our body from hostile external environment. EFAs are critical structural components to form a strong barrier. Researches demonstrate that EFAs deficiency will upset the permeability barrier function of the skin, which is why EFAs are essential to healthy skin and help in healing diseased skin. In general, Omega 3 and 6 are safe adjunctive treatments for many skin disorders, including atopic dermatitis, psoriasis, acne vulgaris, systemic lupus erythematosus and more.
EFAs are abundant in the epidermis, the outermost layer of the skin. There is where EFAs help to form protective barrier in the skin which protect us from from ultraviolet light, chemicals, mechanical insults, bacteria, water and electrolytes loss. Within this fatty barrier, Omega 6 LA is especially important to prevent dehydration by locking in the moisture, keeping our skin moisturised from inside out. Now you know, EFAs are perfect moisturizers by nature!
Omega 3 (especially EPA) is a natural sunblock, which functions to protect the skin against UV light damage, increase the sunburn threshold and reduce the signs of photoageing like wrinkles, reduced elasticity and uneven pigmentation. In animal studies, Omega 3 ALA are also found to protect against UV inflammation. Additionally, Omega 3 (EPA and DHA) helps to modulate skin inflammation, hence improves skin disorder such as psoriasis and acne vulgaris.
We can generally summarize how EFAs and their derivatives work for skin health in 3 points: First, they ensure healthy structure of the skin to form strong protective barrier. Second, Omega 6 helps the skin to maintain hydration. Third, Omega 3 is anti-inflammatory and helps to reduce inflammatory skin conditions.
Written by
C.L. Ng, Dietitian
PgD in Dietetics
BSc in Human Ecology
Talk to us if you're unsure
Consult with our qualified -nutritionist/dietitian to re-evaluate your daily diet and resolve the uncertainties. Make an appointment for a free personalized dietary consultation to understand further what could be your next course of action to recovery!
https://www.bhbhealth.com/pages/personalized-dietary-consultation-appointment
Reference
Feingold, K. R., & Elias, P. M. (2014).Role of lipids in the formation and maintenance of the cutaneous permeability barrier.Biochimica et Biophysica Acta (BBA) - Molecular and Cell Biology of Lipids, 1841(3), 280-294. doi:10.1016/j.bbalip.2013.11.007
Feingold, K. R. (2008). The outer frontier: the importance of lipid metabolism in the skin: Fig. 1. Journal of Lipid Research, 50(Supplement). doi:10.1194/jlr.r800039-jlr200
Feingold, K. R. (2007). Thematic review series: Skin Lipids. The role of epidermal lipids in cutaneous permeability barrier homeostasis: Fig. 1. Journal of Lipid Research, 48(12), 2531-2546. doi:10.1194/jlr.r700013-jlr200
Kaur, N.,Chugh, V., & Gupta, A. K. (2012). Essential fatty acids as functional components of foods- a review. Journal of Food Science and Technology, 51(10), 2289-2303. doi:10.1007/s13197-012-0677-0
Mccusker, M. M., & Grant-Kels, J. M. (2010). Healing fats of the skin: the structural and immunologic roles of the ω-6 and ω-3 fatty acids. Clinics in Dermatology, 28(4), 440-451. doi:10.1016/j.clindermatol.2010.03.020
Ng, T.,Nalliah, S., Hamid, A., Wong, S.,Chee, S., & Augustine, C. (2012). Omega-6 and omega-3 fatty acid nutrition amongst Malaysians are far from desirable. International e-Journal of Science, Medicine and Education, 6(2), 4-9.
Pilkington, S. M., Watson, R. E.,Nicolaou, A., & Rhodes, L. E. (2011). Omega-3 polyunsaturated fatty acids:photoprotective macronutrients. Experimental Dermatology, 20(7), 537-543. doi:10.1111/j.1600-0625.2011.01294.x
Simopoulos, A. (2016). An Increase in the Omega-6/Omega-3 Fatty Acid Ratio Increases the Risk for Obesity.Nutrients, 8(3), 128. doi:10.3390/nu8030128
Erasmus, U., PhD. (n.d.).Beauty from Within.Retrieved from http://udoshealthproducts.com.au/articles/beauty-from-within
Erasmus, U., PhD. (2016, December 7).Moisturizing Your Skin from Within.Retrieved from http://udoschoice.com/skin-care-udos-oil-beauty-omega-oils/
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As an oil and fat expert, Dr. Udo has imparted valuable knowledge of essential fatty acids, besides sharing his creation, Udo’s 3.6.9 Oil Blend. During the Q&A session, Dr. Udo has received lots of interesting questions about Udo’s 3.6.9 Oil Blend from the audience. We know, good things are meant to be shared! Now, let us have a look at the top 8 most useful questions we have gathered from the seminar!
Udo's Oil contains undamaged essential fatty acids, ALA and LA in the ratio of 2:1 (2 parts of Omega 3, 1 part of Omega 6). Because Udo's Oil is made with “health in mind”, rather than “shelf life in mind”, the methods used to produce Udo's Oil is different from commercial oils that undergo refining, bleaching, and deodorizing processes. All these commercial manufacturing processes actually damage the oils due to high heat but are done so to extend the shelf life of the oils.
In comparison, Udo’s Oil is manufactured such that it is pressed, filtered and packaged with machines that are built specially to exclude high heat, oxygen and light to ensure the quality of the oils. On top of that, Udo’s Oil is always kept and transported under refrigeration. Besides, Udo’s Oil is formulated with organic seeds blend: flax seed, sunflower seed, sesame seed, virgin coconut oil, evening primrose seed, rice bran, and oat bran. Each of the chosen ingredients comes with its own benefits:
The way we ensure quality of raw materials is that we work with specific people who are philosophically aligned with using nutrition and nature for healing. If people are only interested in money, they tend to not care much. If people are not committed to natural healing and are okay with using drugs to deal with diseases, they are not as reliable. So we basically build relationship with farmers and we get ingredients that are organic certified. We started with only 3 organic ingredients while others are not (3 out of 9), but we were committed to switch when other ingredients are available in organic. Now we have 8 out of 9 ingredients that are organic. Vitamin E does not fit in the designation because we can’t make organic claim on vitamins. For manufacturing part, we need to ensure the quality of production by building the machineries around the need of the oil so that it will stay fresh. Our machineries are so tight that no light, oxygen or high heat gets to the oil from the time that it is enclosed in the seeds through the processes of pressing, filtering, filling (nitrogen flushed in the glass bottle) and lastly kept, in the fridge. For packaging, we use glass bottle because plastic leaches into the oil.
Udo’s Oil works best when it is taken together with food (either raw or cooked food that away from the heat). Please do not take it on empty stomach. When oil is taken on empty stomach, or more is taken than the liver can handle at any one time, it is common for people to feel tired, heavy, or nausea. This is why we recommend to mix the oil with food, and to spread the intake over the course of the day.
Fried food is usually high in calorie. When a person consumes fried food, he or she is ingesting damaged oils, trans fat and extra calories from these damaged oils. If a person desires health, it is at best to reduce/ avoid fried food because fried food do not provide essential fatty acids to the body but introduce damaged substances that cause adverse health effects. Udo’s Oil on the other hand provides essential fatty acids (Omega 3 and 6) that our body cannot produce by itself but are required by the body to function properly and stay health. Therefore, essential fatty acids MUST be taken from the diet. Essential fatty acids help to increase energy metabolism and fat burning process in the body, hence, extra calories intake should not be a concern if a person is adhering to a balanced diet. So the advice is to use Udo’s Oil for it is the foundation oils your body need, cut off fried food and refined carbohydrates, and introduce more fresh vegetables in your diet.
Our body cells need essential fatty acids (Omega 3 and 6) for healthy and proper functioning. Omega 3 and 6 is called essential fatty acids because our body cannot produce it and we MUST get them from our diet. Udo's Oil is a foundation oil (not a supplement) and it is suitable for long term daily consumption because it provides essential fatty acids that your body needs daily.
Foundation is our food and is consumed in larger amount than supplement. A supplement is supposed to supplement our diet but not to replace the food. We are supposed to eat the best food we can and then supplement whatever that is not enough from our diet. Human generally need about 25-30% of our calories from fats (about 30-60g of oil per day depending on body weight) and our major fat source should come from foundation oil and not supplemental oil. For example, Udo’s Oil is a food foundation, it is taken in large amount, about 30g to 60g per day (every 30ml of Udo’s Oil provides 19g of Omega 3 and 6). On the other hand, fish oil is a supplement, it is only an add on. 1 to 3 capsules of fish oils supply less than 2-3g of Omega 3 per day.
This is because glass is inert and does not react to any food substances while plastic chemicals tend to leach into oils and food. Additionally, oils are easily damaged by heat, light and oxygen. In order to ensure their quality without being damaged, amber glass is used because the dark material protects the oil from exposure to light.
No, bacteria don’t grow in oil. Unlike raw chicken that goes bad after freezing and unfreezing due to bacteria growth, freezing and thawing the oil will not encourage bacteria growth. Bacteria need protein, mineral and vitamin for growth and oil is not a sufficient food for bacteria to grow.
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