The time of the year has come! It is Ramadhan, a blessed month for Muslims all over the world. During the entire month, fasting is observed from sunrise to sunset. Here are some tips to stay healthy and active this holy month. Suhoor with a nutritious meal Suhoor or the pre-dawn meal is not one to be missed. A balanced, wholesome suhoor can keep you hydrated and energised throughout the day. Consider incorporating rice, noodles, wholemeal bread or oats. These foods take more time to digest, keeping you feeling full for longer. Drink plenty of water Water is the best drink to keep you hydrated throughout the day. Drink at least 6 to 8 glasses of water in between iftar (dinner) and suhoor. It is preferred to drink lukewarm water instead of iced water as it may interfere with the efficiency of your digestive system. Cut down on tea or coffee as the caffeine leads to loss of water which increases thirst. Eat more fruits and vegetables Constipation during the fasting month could be a possible problem if the intake of water and fiber is inadequate. Load up on fruits and vegetables as they contain fiber and a rich variety of vitamins, minerals and phytonutrients that are vital for good health. Eat at least 3 servings of vegetables and at least two 2 serving of fruits a day. Go for varieties! Do not overindulge during iftar After fasting for almost 12 hours, it is the time for iftar after the sun has set. Iftar is not a feast, make sure to prepare a well-balanced and nutritious meal. Slow down and enjoy each mouthful of your food. Overindulging at iftar may result in indigestion, heartburn and weight gain. So just get enough to fill you up. Reduce intake of fried, salty and high-sugar foods The desire to have greasy, fried, salty and sugary foods is irresistible when you are thinking of what to eat for iftar as to reward yourselves. While these foods can make you feel good in the short run, they can make fasting the next day more difficult. Consuming fatty and sugary foods will cause sluggishness and fatigue. So be moderate! Be physically active Fasting in Ramadhan is not an excuse for you to be sedentary. Do simple exercise like brisk walks, stretching or light cardio workouts. It helps stimulate your body to use stored fat for energy, leading to a reduction in body fat. The best time to exercise while fasting is an hour or 30 minutes before iftar. Do not work out too early during the day to avoid excessive dehydration and hunger. Get enough rest and sleep Get enough rest, sleep early and wake up before dawn for suhoor. You will be easily upset, out of focus, forgetful, lack of motivation and fall sick without adequate rest. Sleep deprivation can lead to headaches too. You may also take a short nap during midday to recharge – it is a Sunnah!
Your gut microbiota contains approximately 1-2kg or 100 trillion bacteria from about 1000 different types of species. In fact, these bacteria are ten times more than the number of cells of your entire body! The delicate balance of gut microbiota Bacteria are not all bad. Most of the bacteria are good and you need them to maintain good health. It is of the utmost importance to keep a correct balance between the good and bad bacteria. Ideally, the colony of microflora should be composed of a ratio of 85% good bacteria to 15% bad bacteria. The key is to promote the growth of good bacteria while reducing the amount of the bad. What disrupts the gut microbiota? The delicate balance of gut microbiota can be disrupted by numerous factors such as: Stress Poor dietary choices Use of antibiotics Lack of exercise Smoking Alcohol consumption When your body does not have enough good bacteria, bad bacteria can thrive. An imbalance of gut microbiota, often due to lack of good bacteria or an overgrowth of bad bacteria, can negatively affect your well-being. Here are some signs to look for: Constipation, diarrhea or bloating Fatigue or sluggishness Mood swings Skin problems like eczema Poor concentration Unexplained weight changes Probiotic + prebiotic = synbiotic There are hundreds of varying strains of bacteria in a healthy gut, with specific strains benefiting certain parts of the gastrointestinal tract. Lactobacilli strains reside in the small intestines while Bifidobacteria settle predominantly in the colon. Probiotics work synergistically with prebiotics, non-digestible fibers that feed the good bacteria, stimulating their growth and activity in your gut. Inulin is one of the best-known examples of prebiotics. Combining probiotics and prebiotics in a powerful synergy, known as synbiotic, can optimise the beneficial effects of both. Gut health Probiotics have been shown to promote digestion and optimise the absorption of nutrients. They stimulate the enzymatic activities which break down the food you ingest. In the colon, probiotics promote regular bowel movements to eliminate the detrimental waste and toxins from your body. Good digestive health will ultimately relieve a number of digestive conditions including gas, bloating, flatulence and abdominal discomfort. Probiotics also help alleviate the symptoms of lactose intolerance. Immune defence Your gut and your immune system are closely linked. Housing 80% of your body’s immune cells, your gut plays a vital role as the first line of defence against infections. Probiotics reinforce the integrity of the gut barrier, providing an extra level of defence against infectious bacteria and other triggers from entering the bloodstream. By establishing colonies of good bacteria in the gut, probiotics help discourage the less friendly bugs which otherwise the immune system would have to deal with. What makes a good probiotic supplement? Not all probiotics strains are created equal. To ensure the quality and efficacy, look for a probiotic formula which is: High strength Made with multiple strains for synergistic benefits Resistant to stomach acid, bile and antibiotics to survive the stomach and intestinal transit Stable at room temperature during their storage throughout their shelf life In the form of capsules so the bacteria are protected from air, moisture and other contaminants Added with prebiotic to stimulate growth and activity of good bacteria Maintaining a balanced gut microbiota Tending to the bacteria in your gut is an ongoing process. Supplementing with probiotics offers a fast and effective way to replenish the good bacteria. Remember, you can only achieve good health when your body is able to effectively absorb and utilise the essential nutrients from what you eat and eliminate the metabolic by-products and toxins from the body. https://youtu.be/NAi-3iqRHL4
The choices you make about what you eat and drink each day affect your well-being. They should add up to a balanced, nutritious diet. You are what you eat! Eating healthy gives your body the nutrients it needs for growth and repair, helping you to stay strong and healthy. Learn how to make healthier food choices. Eat a variety of foods You need to consume a variety of foods to ensure your body obtains all the nutrients it needs. Use the Food Pyramid as a guide and make sure your everyday meal includes all the food groups. Plan your meal according to your daily energy requirement. Eat more fruits and vegetables Are you consuming enough fruits and vegetables every day? According to Malaysian Dietary Guidelines, adults are recommended to take 2 servings of fruits and 3 servings of vegetables. Fruits and vegetables are packed with vitamins and minerals which are beneficial for good health. Plus, fruits and vegetables are naturally low in calories. They are also a rich source of fiber, which helps to keep the digestive tract flowing. Go for healthy cooking methods The method in which your meals are prepared can make a huge impact on the nutritional value of the foods. Steaming and poaching are gentle cooking methods to cook food are they retain the food’s nutrients and require no oil. Grilling gives foods a slightly smoky flavour with a minimal amount of fat. Stir-frying is a cooking method you can rely on for a quick, healthy and delicious meal. Limit salt and sugar You might be getting more salt and sugar than you need. Most ready-to-eat, processed and preserved foods are high in salt and sugar. Sauces and condiments contain high levels of salt. So, use sparingly, or not at all. Remember to also reduce the use of sugar in the preparation of drinks and desserts. Avoid “bad fats” You can cut down your calorie intake by limiting foods high in saturated fat and trans-fat. Food sources of saturated fat include red meat (beef, pork and lamb) and dairy products (cheese, butter and cream). Trans-fats are the worst type of fat for the heart. Primary sources include commercially baked pastries, fried foods, vegetable shortening and packaged snack foods. Read the food label Reading food labels can help you make smart food choices. Always look for Healthier Choice Logo (HCL) Malaysia when buying packaged food products. This is an initiative introduced by the Ministry of Health Malaysia in 2017 to help consumers to quickly identify healthier products within the same food category.
Royal jelly is the gelatinous secretion produced by worker bees in the beehive. It serves as the exclusive food for the queen bee, accounting for the queen bee’s extended longevity and fertility. The largest and longest living among all bees, the queen bee lives 40 times longer than its workers, surviving for up to 5 years. The queen bee stays fertile throughout her entire life, producing approximately 2,000-3,000 eggs every day. The healing properties of royal jelly Highly nutritious, this nature’s superfood is loaded with a mix of carbohydrates, proteins, lipids, minerals and vitamins. It is the only natural source of 10-hydroxy-2-decenoic acid (10-HDA), a bioactive component to which many health benefits are attributed. Fertility Historically linked to fertility, royal jelly packs an impressive nutritional punch for supporting vitality and reproductive health in men and women. This superfood is popular among trying-to-conceive parents. The dense nutrients in royal jelly are believed to support optimal hormonal balance, beneficial for increasing your chance of conceiving successfully. Energy & vitality For centuries, royal jelly has been highly sought after for its energy-boosting properties. It boasts high levels of B vitamins, making it a great to-go tonic to help increase energy levels, reduce fatigue and combat stress. It is thought to effectively fight physical and mental fatigue. Anti-ageing The antioxidant properties in royal jelly are beneficial for reducing oxidative stress in the body, thereby fending off signs of ageing. It helps boost the production of collagen, beneficial for restoring skin elasticity and delaying the formation of wrinkles. It has significant benefits in wound healing as well. Body defence A nature’s defender, royal jelly contains high amounts of powerful natural compounds renown for strengthening immunity and protecting well-being. It plays a vital role in reinforcing the body’s natural immune defence to fight against foreign bacteria and viruses. Why lyophilised royal jelly? Lyophilised royal jelly is made directly from fresh royal jelly which is freeze-dried immediately upon collection to lock in all the essential nutrients. Touted as the purest and most potent form of royal jelly, it made without the use of heat or chemicals. It is also more superior to liquid royal jelly which is more perishable and must remain frozen or refrigerated. Who should take royal jelly? You are recommended to take royal jelly if you: Wish to improve fertility Often feel tired Lead a hectic or stressful lifestyle Wish to preserve youthful skin Prone to infections
Cordyceps is one of the most sought-after medicinal fungi in traditional Chinese medicine (TCM). Owed to its scarcity and highly treasured properties for longevity, it was used exclusively in the Emperors’ palace in Ancient China. Life cycle of cordyceps Cordyceps is called “dong chong xia cao” in Chinese, which literally translates as “winter worm, summer grass”. The fungus first infects the larva of a caterpillar in the summer. It grows inside the caterpillar and eventually fills the cavity of its body, turning it into stiff “worm” in winter. A grass-like shoot erupts from the head of the fungus in the following summer. Health benefits of cordyceps Cordyceps is highly prized for its far-reaching tonifying health properties. It has been historically used to restore strength and balance the body’s internal systems. Athletic performance Cordyceps is great for physical endurance and stamina. It is known to naturally boost the production of adenosine triphosphate (ATP), which our body uses for energy. It is often used to fight fatigue and prevent weakness. Vitality & anti-ageing Renowned as a life-reinforcing tonic, cordyceps has long been used to balance the “Qi” – the vital life force. It is packed with antioxidants which help neutralise free radicals to slow the signs of ageing. Respiratory health For centuries, cordyceps has used to invigorate the lungs and improve respiratory function due to its ability enhances the oxygen utilisation efficacy. Additionally, it helps alleviate the symptoms of various respiratory ailments including asthma, chronic bronchitis and chronic obstructive pulmonary disease (COPD). Kidney health This ancient Chinese fungus plays an important role in tonifying the kidneys. It is revered for its potential in improving kidney function and alleviating complications associated with chronic kidney disease (CKD). Immune defence Rich in polysaccharides, cordyceps plays an important role in supporting a healthy immune response. Traditionally, it has been used to strengthen the body’s resilience against infections and diseases. Sexual health Often referred to as “Himalayan Viagra”, cordyceps is sought after for its promising aphrodisiac potential. It is effective in combating decreased sex drive and virility, along with improving fertility in men. Wild vs. cultivated cordyceps Thanks to modern biotechnological advances in cultivation, cordyceps is now affordably available for everyone. Wild Cultivated Limited availability More widely available Quality may vary Quality is consistent & stable Low levels of active constituents Higher levels of active constituents Comprises dead caterpillars Caterpillar-free Exposed to environmental toxins or heavy metals Free from environmental toxins or heavy metals
Are you eating healthily throughout this MCO and CMCO period? Eating a balanced diet while staying at home can be challenging. When you are anxious or stressed, your body releases a hormone called cortisol. This amps up your feeling of hunger and cravings, which eventually leads to weight gain. From snacks to pastries, pre-packaged meals and desserts, many are relishing comfort foods during the difficult days of at-home confinement. Strengthen your body with Protein 23 A well-balanced diet is crucial for the proper functioning of your immune system. Protein emerges as one of the most important nutrients you need during this pandemic. VitaHealth Protein 23 is a great pick for a meal replacement. Easy to make and convenient, VitaHealth Protein 23 gives you an energy lift, while also satisfying your hunger. It is a nutritional protein drink featuring VegOtein PTM 80 pea protein and antioxidant-rich Oxxynea®. Plus, it comes in a delicious, creamy vanilla flavour that is free from added sugar. VegOtein PTM 80 is made from organically grown American and Canadian yellow peas. It can be easily digested and provides a sustained release of amino acids through the day. Pea protein is a non-animal source; hence, it is free from antibiotics and growth hormones. Oxxynea® is an exclusive combination of 22 fruits and vegetables adopted from the Mediterranean diet. It delivers high levels of antioxidants which help scavenge free radicals in your body. Immune defence Maintains integrity of first line of defence Your skin and mucous membranes keep pathogens from entering your body. They are your first line of defence against infections. Protein is vital in maintaining the integrity of the body cells’ membranes which develop the natural barrier against infections. Synthesises antibodies and immune cells Antibodies which help fight disease are made of protein. It is vital that you increase your protein supply to ensure your body produces sufficient antibodies you need to fight off infections. Optimises activities of immune cells Amino acids, the building blocks of protein, play a role in your immune function too. Alanine provides energy to the immune cells, glutamine gives directions to the immune cells to migrate to the targeted site while arginine increases the “killing” abilities of immune cells. Weight management Replacing meals with Protein 23 may help you reduce your calorie intake, which can help you lose weight. Each serving delivers 15.5g of highly digestible protein at only 127 kcal, providing sustaining satiety, while helping you power through your day. It is fortified with green tea extract, which increases fat burning capacity, and chromium yeast, which reduces cravings for high-fat foods. It also contains MCT oil, a good fat which helps increase metabolic rate. Maintaining a healthy weight is important, particularly during the current pandemic, to help you to deter the complications of respiratory infection. Carrying extra fat puts higher resistance in the airways, and lowers lung volume, which may worsen COVID-19 symptoms. Who should take Protein 23? Great for busy adults and active individuals, Protein 23 can be taken as a meal replacement for breakfast, a mid-day snack, or a post-workout replenishment. Boasting a rich amino acid profile, it also makes an excellent source of protein for vegetarians to meet their daily protein needs. Mix two scoops (30g) with 200ml of water and you are good to go!
Feeling down? Got the blues? Everyone feels sad at some point in their life. You cannot always control what happens to you, but one thing you can control is how you respond to it. The good news is that it takes relatively little time and effort to bring positivity into your life. Here are a few simple ways to boost your happiness levels in mere minutes, or less. Listen to music Make a playlist full of your favourite songs and listen to it. Research shows that listening to music that you love makes your brain release dopamine, a feel-good neurochemical which can make you feel better. So hit the play button and put yourself in a good mood. Smile As simple as it might sound, smiling has a direct positive impact on your mood. Try putting a smile whenever you feel down. Smiling not just has the power towards you, but it can also change the moods of others. So, smile, because it is contagious! Stay connected Don’t hold it to yourself when things happen. When you are feeling the blues, find someone you fully trust to talk about your feelings. Surrounding yourself with good company can keep your spirit high. Do a good deed It’s no secret that performing small acts of kindness can increase a sense of happiness and well-being. Do something nice for someone else. For instance, you may donate to a good cause, open a door for someone and write a thank you note. Exercise Get up and be active! It is not just great for your body but also for your mental health. Exercise sparks the release of mood-raising endorphins which trigger a positive feeling! Even a 10-minute yoga session has been shown to make an impact. Get enough sleep A good night’s sleep can make a world of difference to your mood! With enough sleep, you will feel more energised and ready to tackle your errands.
Diabetes continues to rise dramatically each year. The International Diabetes Federation reported that 1 in 11 (463 million) adults aged 20-79 years worldwide were living with diabetes in 2019. It is estimated to increase to 700 million by 2045. 1 in 2 (232 million) people with diabetes were undiagnosed. It caused an estimated 4.2 million deaths. Closer to home, it is reported that Malaysia has the highest rate of diabetes in Asia in 2018. About 1 in 5 Malaysian adults have been diagnosed with the disease. The recent National Health and Morbidity Survey (NHMS) 2019 showed that an estimated 3.9 million Malaysians aged 18 and above are suffering from diabetes. What is diabetes? During digestion, carbohydrates are broken down into glucose, which can be transported across the intestinal wall into the bloodstream. Raised sugar levels trigger your pancreatic cells to release insulin. Insulin promotes the uptake of glucose into body cells so it can be used as fuel for energy. As glucose moves from the bloodstream into the cells, blood sugar levels begin to fall. Diabetes is a chronic condition characterised by elevated blood sugar levels in the body. Type-1 diabetes is a condition in which the pancreas either does not produce insulin at all or does not make enough insulin. In type-2 diabetes, the pancreas either does not produce enough insulin, or the cells in the body fail to respond to the signal of insulin – a condition known as insulin resistance. As a result, blood sugar builds up in the bloodstream. Are you at risk? Type-2 diabetes is the most common type of diabetes, accounting for at least 90% of all cases. It usually occurs in adults over 40 years old and who are overweight. However, there are increasing numbers of young people being diagnosed with type-2 diabetes. Many factors can increase your risk of diabetes. You have a higher chance of developing it as you: Get older (over 45 years old) Have a family history of diabetes Are overweight Physically inactive Diabetes is highly fatal. It can lead to several life-threatening complications such as: Heart attack Stroke Kidney failure Nerve damage Blindness Lower-limb amputation Watch out for the following symptoms of type-2 diabetes. The symptoms may be so mild that you do not notice them. It is therefore important to get your blood sugar checked regularly and monitored closely so that it will not swing out of control. Unusual thirst Frequent urination Unexplained weight gain or loss Numbness or tingling in the hands and feet Blurred vision Slow wound healing Extreme fatigue Controlling sugar levels Currently, there is no known cure for diabetes, but with positive lifestyle modifications, you can prevent or delay the onset of type-2 diabetes. With these steps, you can lower your risk of this deadly disease and the complications it brings. Keep a healthy weight Eat a healthy diet Exercise more Quit smoking A number of herbs and spices offer natural alternatives to help control blood sugar levels. These noteworthy plant-based remedies include: Fenugreek Fenugreek seeds are high in soluble fibre, which helps prevent blood sugar spikes by slowing down the digestion and absorption of carbohydrates. Fenulife is a good source of concentrated, odour-free fenugreek extract which provides 3 times more galactomannan soluble fibre than whole fenugreek seeds. The seeds also help reduce insulin resistance and HDL-cholesterol levels. Cinnamon Cinnamon contains a water-soluble polyphenol compound called methyl hydroxy chalcone polymer (MHCP), which is able to mimic insulin, increasing the uptake of blood sugar by cells. Bitter melon Bitter melon shows hypoglycemic effects via the regeneration of the pancreatic beta cells and stimulation of insulin secretion. Gymnema sylvestre Gymnema sylvestre is also known as a “destroyer of sugar” for its ability to suppress cravings for sweet food. This helps prevent excessive intake of sugar. Turmeric Turmeric has potent antioxidant and anti-inflammatory properties which help manage blood sugar levels and play a defensive role against oxidative stress caused by diabetes. Banaba leaf Corosolic acid in banaba leaf helps keep the blood sugar levels within normal levels by improving the cellular uptake of glucose.
Inflammation is a natural process that allows your body to defend itself against infection, illness, or injury, as a part of the healing process. However, inflammation can be harmful when it persists over a long period of time and becomes chronic. Some conditions linked to chronic inflammation include Alzheimer’s disease, arthritis, asthma, depression, diabetes, cardiovascular disease, and even cancer. Change what you eat The foods that you consume can have an effect on inflammation on your body. A diet rich in anti-inflammatory foods can help you combat inflammation. On the other hand, certain foods may accelerate the inflammation process in your body. Incorporate the following foods into your diet. Berries such as strawberries, raspberries and blueberries Leafy vegetables such as spinach, collards and kale Whole grains such as oatmeal, brown rice and whole-wheat bread Nuts and seeds such as almonds, walnuts and pecans Fatty fish such as salmon, tuna, mackerel and sardines Herbs and spices such as turmeric, garlic and black pepper Olive oil Limit your consumption of the following foods. Sweetened beverages such as soda and juices Fried foods such as french fries and nuggets Processed meats such as sausages, burgers and bacon Processed snacks such as chips and crackers Refined carbohydrates such as white bread, white pasta and baked goods Unhealthy fats such as margarine, lard and shortening Alcohol
