A robust immune system is imperative to protect your body especially in this time of COVID-19 pandemic. It is your body’s defence against infections and illnesses, protecting you from potentially harmful viruses or bacteria. Here are some ways you can practice to keep your immune system functioning at its best. Exercise regularly Physical activity is not just for building muscles and keeping you fit, it is also important to support a healthy immune system. Studies have shown that engaging in as little as 30 minutes of moderate-to-vigorous exercise daily helps stimulate your immune system as it may reduce inflammation and help your immune cells regenerate regularly. Stay hydrated Water plays many important roles in your body, including supporting your immune system. Fluid in your circulatory system called lymph, which carries important infection-fighting immune cells around your body, is largely made up of water. Dehydration can slow down the movement of lymph, sometimes leading to an impaired immune system. Make sure you drink sufficient amount of water to stay hydrated. Eat whole, plant-based foods Whole, plant-based foods like fruits, vegetables, nuts, seeds, and legumes are rich in nutrients like vitamins, minerals, fibre and antioxidants. Eating a colourful diet can give you a variety and balance of goodness your body needs to boost your immune system and lower the susceptibility to illnesses. Get enough sleep You can actually fight off infections through sleep. Without you realising, important infection-fighting molecules are created while you sleep. Studies have shown that people who do not have enough quality sleep are more prone to getting sick after exposure to viruses. Adults should aim to get 6 or more hours of sleep each night, while teens need 8–10 hours and younger children and infants up to 14 hours. Minimise stress Stress is different for everyone and it drains your ability to stay strong. Given the effect it can have on your immune system, it is important to know how to identify stress. The higher the stress, the fewer antibodies and white blood cells produced by the body. Activities that may help you manage your stress include meditation, exercise, yoga, and other mindfulness practices. Take action now and make positive lifestyle and dietary changes today to strengthen your immune system. It might be challenging to do all of these things on an ongoing basis, so try to do as much as you can. Consistently taking good care of yourself will go a long way in staying healthy and fit!
Are you obese? According to National Health Morbidity Health Survey 2019, 50.1% of adults in Malaysia were overweight or obese. Obesity is more than just a cosmetic issue. Being overweight puts you at risk for many serious health conditions such as hypertension, diabetes, fatty liver disease, osteoarthritis, etc. If you want to start your journey to having a fit and fabulous body, here are some tips: Set realistic targets If you are trying to slim down, set realistic weight loss goals and determine how to get there. It is important to have measurable goals so that you can track your progress and stay motivated. Remember, drastic weight loss should be avoided as it can be detrimental to health. Count your calories Getting in shape would be much more difficult if you have bad eating habits. It is time to commit to eating better and healthier. The number of calories you need each day is based on your weight, height, age and gender. Counting calories helps you eat fewer calories and goes a long way to staying in good shape. Go for healthier food choices Begin with simple changes. If you find yourself at the fast-food chains more often than not, go only once a week or commit to cooking at home at least five nights a week. Practice oil-free cooking methods such as steaming, boiling and grilling. Pick a workout you love Motivation is what drives you to make things happen but staying motivated is not always easy. You do not have to spend hours in a gym and force yourself into a strenuous workout. A little exercise is better than nothing. Pick an exercise or workout you genuinely enjoy so that you will stick to a regular routine. Seek social support Having social support is a great way to stay motivated in your weight loss journey. It is easier to stick with a weight loss plan when you have support. Consider starting or joining a weight-loss group to share information and seek social support. Fit & Fabulous Facebook Group is a platform for members to share their weight-loss journey, diet and exercise plan, and motivate each other. Do not get discouraged by what you cannot accomplish. Instead of obsessing over results, focus on consistency. It is the key to achieve your weight-loss goals. All the best!
Sahur, the pre-dawn meal, is the first meal of the day during the month of Ramadan. Eating right during sahur will go miles in keeping you energised through the day of fasting. You do not have to overeat. Eating in moderation is the key. So, what should you eat? Here are some tips for healthy eating during this holy month. Water Stay hydrated and drink sufficient amount of water. It is important to keep yourself hydrated throughout the day of fasting. There is a risk of dehydration if you do not drink enough water during fasting, and that can cause dizziness, headaches, lethargy and fatigue. Complex carbohydrates Complex carbohydrates are loaded with fibre to supply energy for a longer period of time. Try these whole-grain carbohydrate options: whole grain bread, barley, oats and quinoa. This type of food takes a longer time to digest and makes you feel full longer. Fruits and vegetables Fill your plate with a variety of fruits and vegetables. Rich in fibre, they increase the feeling of fullness and help prevent constipation. They are also loaded with health-promoting vitamins, minerals and phytochemicals. Adding water-rich fruits like watermelon in your sahur can keep you hydrated throughout the day. Proteins It is always a good idea to include protein in your pre-dawn meal. Protein is excellent to fuel your body, keeping you energised and delaying hunger pangs. Great sources of protein include chicken, fish, eggs, lentils and beans. Healthy fats Do not forget to include healthy fats to keep you full longer into the day. Choose foods that are loaded in healthy fats such as olives, olive oil, nuts and avocados.
Feeling tired or groggy all the time? Hectic schedules and demands of everyday living can drain your energy, leaving you physically and mentally exhausted by day’s end. When low energy drags you down, it can make it difficult to concentrate and stay organised. Fatigue can negatively impact your reaction time, vigilance, decision-making ability and judgment, which eventually lead to a significant loss of productivity. Why does vitamin B matter? Give your body an extra boost of energising fuel to keep you charged up to take on any challenges that come your way. Vitamin B complex is a group of B vitamins. Each plays a unique function in your body, but, as a group, they are primarily tasked with the production of energy from the food you eat. Take a closer look at how these nutrients benefit you. Boost physical performance Whether you are gearing up to seize your day or power through a midday slump, vitamin B complex is your go-to source of energy. It facilitates your body to convert the food you eat into energy, helping you to stay energised throughout the day. Increase mental alertness B vitamins are known for boosting brain power, keeping you focused and alert to take on your day. In particular, vitamin B12 has crucial benefits for the brain and nervous system. A deficiency is linked to impaired cognition and memory. Relieve stress Vitamin B complex is beneficial for building up mental resilience. Vitamin B5, or pantothenic acid, supports the adrenal glands, which reduces stress levels. It regulates the production of cortisol which triggers your body’s flight-or-fight response in times of stress. Enhance mood Healthy levels of B vitamins play a crucial role in the production of serotonin, the key hormone which helps with mood regulation. Serotonin, often called the body’s natural feel-good chemical, is a neurotransmitter in the brain with beneficial effects on well-being and mood. Who should take vitamin B complex? B vitamins are water-soluble, which means they cannot be stored in your body. It is important that you replenish your supply daily, especially during times of stress. Ageing and restrictive diets (vegetarian or vegan) can increase your body’s demand for B vitamins, making supplement necessary. You are recommended to take supplements if you: Lead a hectic or stressful lifestyle Always feel tired Have difficulty concentrating Are actively engaged in physical activities Are susceptible to vitamin B deficiency as you get older What to look for in a vitamin B complex supplement? For maximum efficacy, look out for the following criteria: Contains high-strength B vitamins Added with minerals (magnesium, calcium and zinc) for enhanced health benefits Added with grape seed extract for an additional antioxidant boost Vegetarian-friendly (if you are a vegetarian or vegan) Convenient one-a-day dose
Have you noticed acne popping up under your mask? Wearing a face mask can reduce the spread of the deadly virus. At the same time, it also creates a humid environment that traps sweat, oil, and bacteria on the skin which may lead to skin breakouts. The term maskne, or mask acne, has taken off on social media as more people experience skin flare-ups especially in the nose and mouth area brought on by prolonged wear of a face mask. Prevention is always your best bet. While you cannot ditch the mask, there are steps you can take to avoid maskne. Let’s go through the ways to protect your skin so you do not have to deal with the pesky blemishes until we can go mask-free! Pick the right mask Be mindful of the type of mask you wear to prevent skin issues. Go for a face mask that is composed of natural, soft fabric which fits snugly but not too tight. Masks made of synthetic fibres should be avoided because these materials can potentially irritate your skin. Change your mask regularly One of the best ways to prevent breakouts is to ensure that the mask you are using is clean. It is advisable to change your mask every 3-4 hours to reduce dirt and oil that may build up on your face. If you are out for a long time, make sure you change the used face mask with a fresh one. Skip makeup Skip wearing heavy makeup under your mask as it can clog your pores which can lead to more breakouts. If you must wear makeup, look for products that are labelled “non-comedogenic” indicating they will not clog pores, according to recommendations. Avoid touching your face Touching your face transfers oil from your hands to your face, which can block pores and result in acne. Also, remember not to pick at, or squeeze the acne as this may worsen the inflammation and lead to scarring. Take acne-fighting remedy Despite how frustrating maskne can be, it is important to continue using face mask as your daily routine. You may consider taking a herbal remedy made with natural, acne-fighting herbs to clear your skin from the inside out. Managing maskne is not going to be a one-time deal. It requires ongoing prevention habits to keep your skin clear. So, mask up the smart way!
Growing up in the digital age, today’s kids are spending more time in front of digital devices – smartphones, tablets and computers – whether for entertainment or education purposes. With increased reliance on digital devices, your children’s growing eyes are exposed to blue light more than ever. How much screen time is too much? Blue light has become a rising concern as children’s screen time increases. How many hours do your kids spend staring at screens a day? The World Health Organization (WHO) calls for no screen time at all for children under 2, and less than an hour a day for kids 2 to 5. Less is better. It’s best to keep children’s screen time to a minimum. How is blue light bad? Screens of electronic devices emit high-intensity blue light, which has been shown to have adverse health implications, especially for young children whose eyes and brains are still developing. Blue light is the part of the visible light spectrum that contains the highest energy. Excessive exposure to blue light can lead to digital eye strain. Some symptoms to look out for include eye fatigue, dry eyes, blurred vision and headaches. Blue light disrupts the body’s natural sleep-wake cycle. It suppresses the production of sleep-promoting hormone melatonin, making it challenging for children to get a good night’s sleep. Poor sleep quality may mean your kids’ concentration levels are lower during the day. This can negatively affect their learning. Why macular pigment optical density (MPOD) matters MPOD is a measure of the levels of macular pigment in the retina. The macular pigment, composed of lutein and zeaxanthin, acts as natural sunglasses to shield the eyes from blue light. Interestingly, it has been found that the levels of MPOD correlate with the concentrations of lutein and zeaxanthin in the brain and is associated with superior academic performance. Shield against harmful blue light Shield your kids against the harmful effects of blue light with VitaHealth Kids Blu-Lite Shield. It is made with XanMax® marigold extract. These yummy, orange-flavoured gummies provide a rich source of lutein and zeaxanthin, to enhance their visual and cognitive performance during their key learning years. Filters harmful blue light Protects the eyes from free radicals Enhances cognitive performance
Have you ever had one of those days where you feel sluggish and sleepy once the afternoon rolls around? You are not alone. It can be a killer for your drive and productivity, especially when you have important things to be done. What can you do to stay on track, even when you do not feel like it? Let’s take a closer look at some ways to power through mid-day slump and regain your focus. Stretch it out Moving your body around and having some fresh air can help you to stay awake. Even a few minutes of stretching or light exercise will help increase your blood flow, while also loosening any tense muscles. Listen to music Listening to music can enhance alertness and help you feel more energised. Consider songs without lyrics for minimised distraction. If you are working in an office environment, you can use headphones to avoid disturbing your co-workers. Drink water Dehydration can make it difficult for you to concentrate at work. Keep sipping. Caffeine may provide a short boost in energy. Drinking water, on the other hand, is much healthier and, of course, more effective at boosting alertness. Take a break Sitting at your desk for too long can make you inclined to snooze. Take five to do something else besides work. Taking a brisk walk can stretch your legs, and give your eyes a break from staring at the screen. Eat wisely Having healthy meals during the day can maintain your blood sugar level all day long which gives you the right natural energy. For a better choice, consume foods that have a healthy combination of protein and complex carbohydrates. Get a B vitamin boost B vitamins are a group of nutrients that play many important roles in your body. As the building blocks of a healthy body, these fat-soluble vitamins have a direct impact on your energy levels, brain function and cell metabolism.
Stress is a natural physical, mental and emotional reaction to life’s events. Everyone experience stress throughout some point in their life in response to the encounters and challenges in today’s fast-paced world. Prolonged stress is exhausting. If it is not appropriately managed, it can mess with your body in so many ways. Brain When you are stressed, you are likely to experience fatigue, headaches, dizziness, panic depression and anger. This happens when your body suddenly shifts its energy resources to fighting off the perceived threats, which is known as the “fight-or-flight” response. Heart Experiencing too much stress, for too long, is bad for your heart. Over time, stress can increase blood pressure, triglycerides, and cholesterol levels. These factors can cause damage to the artery walls and subsequent plaque buildup, resulting in heart attack and stroke. Joints and muscles Stress can cause your muscles to tense up, leading to stiffness and pain. Your body releases chemicals which trigger inflammation. The inflammatory response can cause pain and swelling in your joints, affecting your everyday movements. Immune system You need a strong immune system to fight disease, but long-term stress can weaken your body’s natural defences. When you are stressed, the ability of your immune system to fight off infections is reduced. That is why you are more susceptible to illnesses. Skin Stress makes your skin battle harder. When you are feeling stressed, your nervous system releases more cortisol. This stress hormone increases oil production in your skin glands, resulting in clogged pores and acne breakouts. Gut High cortisol levels from stress can make you crave for sugary or fatty foods. Stress also affects your body’s digestive system, which can lead to an upset stomach, acid reflux and pain ulcers. During times of stress, some individuals may experience loss of appetite.
Your eyes are one of the most important sensory organs. You rely on your eye every day to see and navigate your way through the world. Almost everything you do involves the use of your eyes. However, many people tend to take their eyesight for granted until it starts to slip away. How do you safeguard your vision? Follow these simple measures to keep your eyes healthy. Get enough sleep Studies have shown that the eye needs at least five hours of sleep each night to replenish themselves and function well during the day. If you go too long without getting enough sleep, you may have twitching eyelids, eye discomfort and even dry eye. Eat well The food you eat has a big impact on your eye health. Lutein, omega-3 fatty acids, zinc and vitamins C and E may help protect against macular degeneration and cataracts as people get older. Fill your plate with plenty of fruits and vegetables, and complement your diet with health supplements. Protect from the sun Protect your eyes from the sun’s UV rays by wearing the correct sunglasses, especially while outdoors or even on cloudy days! Excessive UV exposure increases the risk of cataracts and macular degeneration. Be sure to look for sunglasses that block 99 to 100 percent of both UVA and UVB radiation. Quit smoking Smoking is not just bad for your lungs, but it can hurt your eyes too! Smoking increases your risk of diseases like cataracts, visual nerve damage and macular degeneration. If you have tried to stop the habit before just to go back into it, do not give up. Consult your doctor for assistance. Rest your eyes Looking at a computer screen or gadget for too long can cause your eyes to become tired. Rest your eyes every 15-20 minutes by looking at green objects or at something about 20 feet away for 20 seconds. Get regular eye screenings Do not undermine the significance of a regular eye exam. Eye screenings should be done on a regular basis, especially if you experience changes in your eyesight or have a family history of eye disease, high blood pressure or diabetes.
