7 superfoods found in your kitchen

Eggs

The word “superfood” can be misleading, as people think it must be some special ingredient that’s expensive and hard to obtain.

But it’s purely marketing – the term was apparently coined by an American company for its marketing campaign.

The focus is just on certain food groups that are more nutritious than others.

For instance, a bunch of bananas will definitely have more health benefits than, say, a slice of bread.

A healthy diet should be based on a mix of different food groups with a variety of nutrients, and it doesn’t necessarily have to be only superfoods.

Here are seven everyday items which fall under the superfood category:

1 Eggs 

Eggs have gotten a bad rep because at one stage, some people believed they were bad for our cholesterol.

However, studies have shown that eggs actually raise HDL (“good” cholesterol) and change the LDL (“bad” cholesterol) profile so that the body can better absorb it.

They provide an amazing number of nutrients such as vitamins A, B12, B2, B5, E, and selenium, and minerals like calcium, iron, potassium, zinc, manganese and folate, which are all contained in the yolk.

The white provides high-quality protein. Egg also has choline, important for brain development, and lutein that protects the eyes.

2 Greek yogurt

Greek yogurt is creamier and thicker than regular yogurt as the extra whey has been strained out.

Rich in calcium and protein, it can improve bone health, reduce hunger pangs, improve gut health, build muscle mass and is said to lower blood pressure as well.

3 Ginger 

Known for its anti-inflammatory, antioxidant and anti-nausea properties, ginger contains gingerol which has potent antioxidant properties.

It is said to ease digestion issues, relieve pain and boost immunity.

Regular consumption has been shown to lower cholesterol and help control blood sugar.

4 Green tea

Packed with antioxidants, green tea can protect against heart disease.

Health experts say green tea supports bone health, boosts memory, lowers cholesterol and may even reduce the risk of stroke.

Many of us rely on coffee to wake us up during the day and give us that shot of energy, but the caffeine in green tea can help you achieve the same results, without you crashing by the second half of the day.

5 Turmeric

Turmeric, often used in Indian and Malay curries, and sometimes added to tea, contains an antioxidant called curcumin which has anti-inflammatory properties.

Due to the anti-inflammatory compound in curcumin, it has been found effective in the treatment of rheumatoid arthritis as well.

Experts also believe it is a potent antioxidant that can neutralise free radicals, and may be effective in delaying brain diseases and other age-related chronic diseases.

It is being studied too for a potential role in preventing cancer.

6 Garlic

We take it for granted as it is so commonly found in the kitchen, but did you know that garlic has been used as a medicinal ingredient even in ancient times?

A good source of manganese, vitamins B6 and C, as well as selenium, it can boost the immune system and protect against the common cold.

It helps reduce blood pressure and lowers cholesterol levels, and this can help in decreasing the risk of heart disease. 

 Studies have also shown that it is helpful in reducing pain from knee osteoarthritis.

7 Olive Oil

Olive oil is not used in Asian context as often as in Western cooking that uses it as a marinade, dressing or cooking agent. 

 Not just any oil, but specifically it is extra virgin olive oil that is said to be good for the heart as it’s high in monounsaturated fat and polyphenols.

High in antioxidants, it also decreases inflammation and lowers blood cholesterol.

Olive oil contains vitamin E and experts say it is also good for the immune system as it supports the production of white blood cells that control inflammation.

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Here's a diet to help you live a long life

 

The sooner one starts eating healthy, the better, but research shows that even making the appropriate dietary changes in one’s 80s can lead to a longer life. — dpa

 

Humans have sought the fountain of youth and long life for millennia.

For longevity at least, scientists think they’ve found a potent intervention: proper nutrition, which, in contrast to our genetic makeup and certain living conditions, is alterable.

And it appears that not only what and how much we eat is important, but also when.

In an article published in the journal Cell, gerontologists Professor Dr Valter Longo and Dr Rozalyn Anderson examine hundreds of ageing and nutrition studies on simple organisms, laboratory animals and humans, and combine them with their own studies to come up with a “longevity diet”.

Lovers of calorie bombs such as burgers, chips and cola, or comfort foods like white chocolate, will be disappointed.

The two experts link limited calorie intake and periodic fasting to a lower disease risk and longer life expectancy.

Their longevity diet calls for 45%-60% of calories from non-refined complex carbohydrates, 10%-15% from mostly plant-based proteins, and 25%-35% from mostly plant-based fats.

Translated into practical terms, this means: “Lots of legumes, whole grains and vegetables; some fish; no red meat or processed meat and very little white meat; low sugar and refined grains; good levels of nuts and olive oil, and some dark chocolate,” says Prof Longo.

While meat lovers may turn their noses up at the sound of the diet, his recommended “recipes for longevity” include couscous with mixed fish, tomatoes, almonds and garlic; Tuscan bread salad; and pasta with eggplant and tomato sauce topped with ricotta salata, which hardly sound unpalatable.

The longevity diet also calls for restricting eating to an 11-12 hour timeframe daily and a few yearly cycles of five-day fasting-mimicking diets – a low-calorie meal plan developed at the Longevity Institute that’s formulated to simulate the body’s fasting state.

Must be adapted

Prof Longo and Dr Anderson emphasise that their longevity diet should be adapted to individuals based on sex, age, lifestyle, health status and genetics,

This is as no diet is equally suited, say, to a physically fit 20-year-old and a 60-year-old with a metabolic disorder.

People over age 65 may need to increase protein intake to prevent frailty and diseases resulting from reduced bone or muscle mass, or low blood cell counts, they write.

According to German Institute of Human Nutrition Department of Nutrition and Gerontology head Dr Kristina Norman, modifications of this kind are very important.

“It’s often difficult in old age to ingest sufficient protein, too little of which can cause muscle loss and increase the risk of falling and breaking a bone.

“Eating somewhat more meat than generally recommended can therefore be advisable.”

She sees many parallels in the proposed diet with familiar dietary recommendations, e.g. those of the German Nutrition Society (DGE), as well as an eating plan aimed at healthy – and environmentally responsible – nutrition proposed by scientists some time ago.

“Contrary to popular belief, recommendations on healthy eating don’t change every few years – for the most part, they’re highly stable,” she notes.

“The Longo study can be regarded as old hat, but the matter has been reassessed and backed by stronger evidence.”

Never too late

In the view of Dr Bernhard Watzl, former head of Hamburg-based Max Rubner Institute’s Department of Physiology and Biochemistry of Nutrition, which advises Germany’s Federal Ministry of Food and Agriculture on consumer health protection in the nutrition sector, the overarching finding in the Cell review is that the quantity and quality of nutrition are key to long life.

“It’s better to consume too few calories than too many,” he says, adding that “The more demands that are placed on a system, the greater the wear it’s subjected to.”

So it’s important, he says, to keep demands at low levels.

As regards fasting, Dr Watzl is less convinced by the available data than Prof Longo and Dr Anderson are.

“Fasting is only for people unable to limit their calorie intake,” he says.

In such people, temporary abstinence from food can help to resensitise certain receptors in the body.

While he stresses it’s never too late in life to start eating healthily, Dr Watzl says sooner is better than later when it comes to preventing diseases that develop gradually over decades.

Prof Longo cited a Norwegian study that found even 60- to 80-year-olds gained several years in life expectancy when they followed many of the recommendations that are also part of the longevity diet.

The biggest gains, according to the study, came from eating more legumes, whole grains and nuts, and less red and processed meat.

Dr Watzl sees the dietary trend towards more wholemeal bread and muesli positively, but says “too much cheese or sliced sausage is often put on the bread – or white bread is eaten.”

He’s also critical of heavily-processed foods, not only because of the additives, but also the quick nutrient availability, which he says overtaxes metabolism.

ALSO READ: Ultra-processed foods are bad for your mind, heart and life

To optimise their longevity diet, Prof Longo and Dr Anderson advise personalising it in consultation with a nutrition specialist.

They also recommend focusing on smaller, more tolerable changes, rather than large ones that cause major weight loss followed – when the diet is abandoned – by a rapid “yo-yo-like” regain of fat.

“We propose that the longevity diet would be a valuable complement to standard healthcare and that, taken as a preventative measure, it could aid in avoiding morbidity, sustaining health into advanced age,” they write. – By Gisela Gross/dpa 

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Low levels testosterone are not an inevitable part of ageing

 

Decreasing testosterone levels are not an inevitable part of ageing for men | The Star

Low levels of this hormone are not an inevitable part of ageing for men, but part of a syndrome that should be treated.

WHEN it comes to menopause, many people assume that only women will experience it.

But over the last few decades, there has been increasing recognition of a so-called “male menopause” or andropause, which generally refers to male androgen deficiency or testosterone deficiency syndrome.

Testosterone deficiency syndrome, also known as late onset hypogonadism, is a condition in which men do not produce enough testosterone, which is a major male hormone or androgen.

This results in psychological, emotional and sexual dysfunction, and may affect multiple organ systems, resulting in serious health consequences for the man.

In the past, it was thought that patients with testosterone deficiency syndrome were generally older men, but in fact, it can occur in men of different age groups, including young and middle-aged men.

Not limited by age

Testosterone plays a key role in male libido, muscle mass, and mental and physical strength.

Many middle-aged men might have various symptoms of testosterone deficiency, but they may not be aware of the cause or choose to blame it on other reasons, such as ageing.

Indeed, from another point of view, the term “andropause” is not the most accurate term for patients with testosterone deficiency, as decreased testosterone levels are not an inevitable consequence of ageing.

But it is worth noting that testosterone levels do generally decline with age, as older men tend to have lower blood testosterone levels.

Testosterone deficiency mostly occurs between the ages of 45 to 60, but according to the data, the proportion of older people will be higher.

For men aged 45 and over, nearly 40% are affected by testosterone deficiency syndrome.

As for men over 80 years old, up to half will have this syndrome.

You might ask, why are younger men affected by testosterone deficiency syndrome as well?

The younger trend of testosterone deficiency syndrome is usually related to diseases; the unhealthy lifestyle of young people, including poor diet, smoking, alcoholism and lack of exercise; and/or drug use, such as the abuse of painkillers.

Diseases that can affect testosterone levels include obesity, liver disease, kidney disease, diabetes, high blood pressure, high lipid (fat) levels, mental illness and AIDS (Acquired Immunodeficiency Syndrome).

Signs and symptoms

Symptoms of testosterone deficiency include:

> Decreased libido or sexual drive

> Difficulty getting and maintaining an erection

> Difficulty concentrating and making decisions

> Increased body fat and muscle loss

> Loss of bone density

> Depression

> Irritability

> Anxiety

> Restlessness

> Poor work performance

> Impaired memory

> Inability to concentrate

> Fatigue

> Lack of stamina and physical strength

> Insomnia or sleepiness

> Loss of appetite

> Constipation

> Skin atrophy, and

> Lower back pain.

As for physical signs, there will be a decrease in muscle mass throughout the body; an increase in subcutaneous fat, resulting in the patient appearing fatter, especially around the abdomen; hair that begins to turn white and become sparse; teeth and body hair that start to fall off; and the shrinking of testicles; as well as signs of breast enlargement in some patients.

In addition to physical and emotional changes, testosterone deficiency can lead to the onset or exacerbation of various diseases.

When a man has low testosterone levels, there is a greater risk of heart disease, cancer, high blood pressure, diabetes, high cholesterol levels, osteoporosis, anaemia and dementia.

Diagnosis and treatment

In many cases, the diagnosis of testosterone deficiency in a patient must first be based on clinical manifestations and symptoms.

Then it is necessary to check whether the testosterone level is low.

If the patient’s symptoms only improve during treatment, it confirms that the patient has developed testosterone deficiency syndrome and needs testosterone replacement treatment.

The goal of testosterone replacement therapy is to improve the patient’s symptoms and normalise his testosterone levels.

As of now, there are two medically-proven testosterone treatments available in Malaysia.

One involves a gel preparation, while the other is injected.

The gel preparation is applied on the skin of the upper arms, shoulders, inner thighs or abdomen.

The testosterone is then absorbed through the skin into the body.

The patient should not bathe or shower within an hour of using the gel formulation to ensure that the testosterone is fully absorbed by the body. It should be used daily so that the patient’s testosterone levels are stable, similar to the physiological blood levels produced by the testes.

The use of gel preparations should usually be the first choice for patients.

Meanwhile, the other type is given by intramuscular injections every few weeks or months.

Depending on the frequency of injections, symptoms may fluctuate between each dose.

The gel formulation has fewer side effects and has been approved by the US Food and Drug Administration (FDA).

However, certain testosterone injections may cause side effects such as pulmonary microembolisms – these have not been approved by the US FDA so far.

Benefits and cautions

Testosterone replacement therapy serves to help improve body composition by building muscle and reducing fat mass, including total body and visceral fat.

It can also help improve insulin sensitivity, thereby addressing metabolic syndrome and reducing the risk of type 2 diabetes.

In addition, it can improve the patient’s sexual function; mood, including symptoms of depression; and energy and quality of life.

In terms of disease, testosterone supplementation can improve anaemia, and reduce death from all causes, including heart disease.

Testosterone supplementation is not suitable for patients with prostate cancer, sleep apnoea or polycythaemia (where haematocrit or haemoglobin is increased in the blood).

Therefore, patients must have their prostate-specific antigen (PSA) levels checked prior to beginning testosterone replacement therapy.

According to some early research, the use of testosterone supplements appeared to promote prostate cancer; however, there is no evidence of this in the latest research.

Nevertheless, patients are advised to have their PSA levels checked regularly after they start taking testosterone.

During the course of treatment, the doctor will also regularly check the patient’s haemoglobin and haematocrit levels.

These blood tests will help to see whether the patient’s blood has thickened, as haemoglobin and blood cells are more prone to abnormal rises in level with certain types of injectable testosterone.

In general, changes due to the treatment will occur within three to six months after treatment has commenced.

Patients need to be aware that testosterone supplementation therapy is a lifelong treatment, and testosterone supplementation can lead to a decrease in the amount of testosterone naturally produced by the body.

Don’t ignore symptoms

It is important to reiterate that testosterone deficiency is not an inevitable phenomenon of ageing.

In short, when a man, especially an elderly man, experiences testosterone deficiency symptoms, different health problems may occur as a result.

Therefore, its existence must not be ignored.

It is recommended to seek professional advice from a doctor as soon as possible if you have symptoms of testosterone deficiency.

Get the right treatment to improve your health and quality of life.

• The Star Malaysia By Dr TAY HUI SIAN

Dr Tay Hui Sian is a consultant geriatrician. For more information, email starhealth@thestar.com.my. The information provided is for educational and communication purposes only, and should not be considered as medical advice. The Star does not give any warranty on accuracy, completeness, functionality, usefulness or other assurances as to the content appearing in this article. The Star disclaims all responsibility for any losses, damage to property or personal injury suffered directly or indirectly from reliance on such information. 

 

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Fish oil for better health; Importance of sleep

FISH oil is made up of fat and oil cells extracted from fish tissue. The fat and oil are condensed into liquid or capsule form for consumption. Fishes that are rich in omega-3 fatty acids such as mackerel, tuna, herring and anchovies are used for this purpose. Fish oil is known to be an effective way to help reduce the risk of heart-related conditions.

According to Health benefits and potential risks related to consumption of fish or fish oil published in Regulatory Toxicology and Pharmacology, the consumption of omega-3rich fish oil has the potential to reduce the risk of several cardiovascular ailments, including coronary heart disease, mild forms of hypertension, certain cardiac arrhythmias.

This is likely because fish oil has been linked to more sustainable levels of both cholesterol and blood pressure when used as a dietary supplement.

Cholesterol

Most people assume that having high cholesterol is an inherently bad thing. However, there is a distinction between ‘good’ low-density lipoprotein (LDL), and ‘bad’ high-density lipoprotein (HDL) cholesterol.

HDL is typically considered good for your body given its ability to absorb cholesterol and carry it back to the liver before being flushed out. Fish oil is a nutrient that is suggested to increase HDL cholesterol levels as stated in An Improvement of Cardiovascular Risk Factors by Omega-3 Polyunsaturated Fatty Acids published in the Journal of Clinical Medicine Research.

Adding fish oils to one’s diet is a great way to keep one’s heart healthy.

Blood pressure

According to Blood pressure response to fish oil supplementation: metaregression analysis of randomized trials by Journal of Hypertension, a high intake of fish oil helps with lowering blood pressure. It also finds this antihypertensive effect to be particularly present among older and hypertensive subjects.

This is important as blood pressure is what helps transport our blood, alongside oxygen and nutrients, across the circulatory system. It plays a crucial role in ensuring our body’s everyday functions continue to work properly.

When high blood pressure (otherwise known as hypertension) is left unmanaged, it can lead to several health complications that include an increased risk of potential heart attack, stroke, kidney diseases and more. - Star2

■ For more information, call 03-7490 2138.

Importance of sleep

 

STRESS is one of the main factors for poor sleep as it can keep your mind active and disrupt your slumber. Other factors include an irregular sleep schedule, poor sleeping habits, illnesses and pain, certain medications and sleep disorders.

A good night’s sleep is not a luxury. It is a necessity. It allows your body and mind to recharge and recover from exertion. The average adult needs between seven and nine hours of snooze a day.

Here are eight reasons you should call it an early night.

Boosts concentration Improves athletic performance Promotes skin health Enhances mood Relieves stress Regulates blood pressure Strengthens immunity Maintains healthy weight

A few hours of sleep loss each night puts a major damper on your quality of life beyond daytime drowsiness. Regularly skimping on sleep can have cumulative impacts which can be far more severe than you would have thought. It can interfere with your cognitive abilities and eventually cause reduced concentration, impaired memory and anxiety. Being sleep deprived will put you at an increased risk of cardiovascular diseases, obesity and diabetes.

Synthetic sleeping pills may seem like a quick band-aid. They can help you fall asleep but can cause several side effects, including prolonged drowsiness the next day, nausea and dry mouth. Other risks include drug dependence, withdrawal symptoms and rebound insomnia.

For a sustainable solution, consider trying herbal remedies to calm your racing thoughts and ease into a restful sleep. Unlike synthetic pills, these herbs are non-habit forming and do not cause any unpleasant side effects.

Sedating herbs like Chinese dates, passion flower, hop and valerian root have been used since ancient times to promote tranquillity and improve sleep. These herbs work by increasing the levels and activity of gamma-aminobutyric acid (GABA), a chemical messenger which reduces the activity of the neurons in the brain and central nervous system, helping your body and mind to relax and sleep. Together, they may help you fall asleep faster, reduce night-time awakenings and sleep for longer.

Getting adequate sleep is essential for your health and wellbeing. Nonetheless, the quality of your sleep is just as important. Sleep better and start each day afresh and energised.-Star2

This informational article is brought to you by Vitahealth. For more information, call 1800 183 288.

 

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