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activity, normal
are the two leading risk factors and metabolic diseases prior of quitting.
for many chronic diseases and to embarking on intensive Thus, the earlier one quits, the
cancers, together with tobacco
products, alcohol use and obesity. body mass index, exercise routines.
A healthy body weight, defined
greater the benefits.
Quitting tobacco use can be a
“Lifestyle-related diseases
include many chronic diseases, avoidance of as a normal body mass index
(BMI), is between 18.5 and 24.9 kg/
challenge but pharmaceutical
treatments are available, and
mainly cardiovascular diseases
such as ischemic heart disease tobacco products m2. The survey reported that half
of Malaysians have a BMI that is
the success rate is enhanced
with structured smoking
and stroke, and cancers like
colorectal cancer and breast and non- higher than the healthy value.
A structured weight
cessation programmes.
WHO reported three million
cancer,” she says.
The National Health and
excessive alcohol management programme, which
involves professionally prescribed
deaths per annum are related to
excessive alcohol intake, arising
Morbidity Survey (NHMS) 2019 by
the Health Ministry lists ischemic
consumption dietary and physical activity
regimes together with
from road traffic accidents, liver
cirrhosis and cancers cases.
heart disease as the leading cause
of death for Malaysians at 15.6%,
Dr Faridah Mohd Zain. have been cited behavioral interventions, has
been proven to be effective in
Excessive alcohol intake is
defined as an intake of more than
followed by pneumonia (11.8%)
and stroke (7.8%).
healthy living. These five areas
were chosen because prior studies
as parameters for weight management.
Medical treatment involving
five units alcoholic drinks per
occasion, or more than one unit
As for cancers, colorectal, lung
and prostate are the most
have shown them to have a
large impact on the risk of
healthy living.” licensed pharmaceutical
products and surgical approaches
per day for women and two units
per day for men.
prevalent among Malaysian men. premature death. are also effective as adjuncts to In 1948, WHO defined health as
Meanwhile breast, colorectal and Many people claim to lead a drink enough water (eight glasses intensive therapeutic lifestyle a “state of complete physical,
cervical cancers are listed as the “healthy lifestyle”, but most are a day). change interventions. mental, and social well-being and
leading cancers among women. not sure about how much effort Other important indicators Tobacco use continues to be a not merely the absence of disease
Dr Faridah says epigenetics is needed to significantly reduce include a sufficient intake of nuts, norm among Malaysians despite or infirmity.” Forty years later, it
has turned around the notion the risk of contracting lifestyle- whole grains, healthy fats, and abundant evidence on the harmful refined its definition to a “positive
that family history is to be related diseases. omega-3 fatty acids, as opposed to effects. NHMS 2019 reported that concept emphasising social and
blamed for some of these diseases. Diet is an important risk factor, unhealthy foods like red and more than a quarter of the personal resources, as well as
It explains the equal contribution independent of one’s weight. The processed meats, sugar-sweetened country’s overall population uses physical capacities.”
of one’s lifestyle and genetics in the NHMS 2019 considered the daily beverages, trans fat, and sodium. tobacco products, with nearly half Living healthy benefits not only
development of lifestyle-related intake of fruit, vegetables and A healthy level of physical of all men using tobacco products. the individual, but also the mental
diseases. It also implies the ability water as important indicators in activity is measured by having at Tobacco use has further been health and the ability to strive in
to reduce the risk of lifestyle- the Malaysian diet. Adults should least 150 minutes per week of widened by the introduction of a society.
related diseases despite a family consume at least three servings of moderate activity or 75 minutes electronic devices that are deemed “A healthy lifestyle provides the
history of such diseases. vegetables and two servings of per week of vigorous activity, or a to be less harmful. means to lead a life full of meaning
A healthy diet, adequate physical fruit each day. combination of both. The survey Unfortunately, there is no such and purpose. Living healthy is a
activity, normal body mass index, The survey also reported that reported that a quarter of thing as a healthy amount of personal choice, which could
avoidance of tobacco products and almost all Malaysians do not Malaysians are physically inactive. smoking. A healthy lifestyle Would change one’s pathway in life.
non-excessive alcohol consumption consume adequate fruits and Moderate activities are any mean a life void of smoking. Your health is in your hands,”
have been cited as parameters for vegetables, although the majority physical activity which increases Quitting tobacco use has many urges Dr Faridah.
THE STAR, TUESDAY 10 AUGUST 2021 7
8 Your Health THE STAR, TUESDAY 10 AUGUST 2021
Transforming the
Malaysian diet
FOR many Malaysians, we are voracious
eaters. But, we rarely think of our digestive
system until someone gets food poisoning,
indigestion, or constipation.
“One simple way to
A good digestive system is important, as
the body breaks down food to be used for
protect the ecosystem
energy, growth, and cell repair. If something of our gut is to make
sure whatever we are
goes awry, so do your body functions.
According to the article, Digestive Health,
published by Harvard Medical School on
their website, Harvard Health Publishing, ingesting is good and
common ailments of the digestive system
include heartburn, irritable bowel healthy for it.”
syndrome, gallstones, celiac disease,
constipation and diarrhoea. A diet filled with fibre-rich ingredients leads to a healthier digestive system.
While most of them are not life generally accepted that having a diverse
threatening, they can be a pain to deal with range of friendly bacteria in your gut is published in the European Journal of water, your fibre-rich diet is for naught as
every single day of your life. Therefore, we encouraged for a good digestive system. Gastroenterology and Hepatology showed you will still encounter constipation.
should all take steps to ensure our digestive However, if you are lactose intolerant, or that ginger aids digestion by accelerating the Besides that, water offers much benefits
system is in working order. absolutely abhor yoghurt, there are also process of stomach emptying. for other parts of your body too, especially to
other foods with probiotics such as boost your immune system, improve your
fermented foods (i.e. tempeh, kimchi, miso complexion, and regulate your body
Eating to relieve food issues and kombucha), and probiotic supplements.
Cheapest item on the menu temperature to avoid a heat stroke in this
One simple way to protect the ecosystem When all is said and done, and you are out blazing hot weather.
of our gut is to make sure whatever we are l Fish oil is not just good for your heart, there trying to find the best foods for your Staying healthy does not have to be a
ingesting is good and healthy for it. Below but also your digestive tract. A journal article gut, remember the cheapest and most complicated thing. With these simple
are some foods that help our digestive published in the International Journal of important item of all – water. household staples, you are on the right track
system thrive: Pharmalogical Research 2016, Role of Omega- Fibre-rich foods absorb water in your to righting your digestive system for the next
l Beans are the perfect high-fibre, low-fat 3 Fatty Acids in Irritable Bowel Syndrome intestines to soften the faeces. Without buffet, and also a healthy lifestyle.
food to ensure you are able to smoothly (IBS), suggests that omega-3 fatty acids are
empty your bowels. It is recommended to anti-inflammatory in the gut microbiota of
A hard-working gut
ingest around 20-30g of fibre a day, and an IBS patient.
beans serve around 19g of roughage per cup. Therefore, if you suffer from IBS, you can
Some people might experience flatulence up your intake of more fatty fish such as
when upping their bean count, but they can salmon, tuna, and mackerel, or you can
fulfil their fibre content with other fibre-rich substitute them with supplements if these
foods such as peas, whole grains, sweet fish are unavailable in your area. THE digestive system does important work
potatoes, maize, and other fruits and for your body. Solid food cannot be readily
vegetables. l Ginger has always been an Asian
traditional remedy for a variety of ailments,
used to sustain your bodily functions. The
digestive system has to take that food and
“The digestive system
l Yoghurt is a good example of a food
that provides probiotics to aid the friendly
such as stomach aches, colds, and nausea.
However, did you know that it can also be
break it down into simpler forms that can be
absorbed and used by your body, and those
affects your overall
bacteria in your digestive tract. While
extensive research is still being done to
used to aid digestion?
Effects of ginger on gastric emptying and
that cannot be used, your body gets rid of.
Your intestines are just one part of your
health because it
identify the full benefit of probiotics, it is motility in healthy humans, a 2008 study digestive system. They make up one of the
largest organ systems in the body and are
is one of the main
the winding muscular tubes connecting processes that helps
nourish the rest of
the stomach to the anus. The overall
function of the intestine is to digest the
food you eat by absorbing the nutrients
and minerals through the intestinal walls. your body, so taking
The intestines comprise two parts: the
small and large intestine. care of your health and
The small intestine
maintaining a good
The small intestine consists of three parts; diet is important.”
the duodenum, jejunum and ileum. From the
time you are born until adulthood, the small
intestine increases in length from about 2m your bowel movements occur depends on
to 6m. The small intestine is where 90% of how much fibre you get in your diet.
the digestion and absorption of food occurs. Bowel movement frequency varies from
The digestion that occurs here is the person to person and it is perfectly normal
chemical digestion that uses enzymes and to empty your bowels any time from three
bile acids in order to break down food times a day to three times a week. Besides
material into a form that can be absorbed, that, the large intestine is also responsible
then assimilated into the tissues of the body. for the absorption of water and salts that
One of the functions of the small intestine aid in solidifying stool.
is to digest proteins, digest carbohydrates, Some of its other functions are vitamin
and digest lipids. Besides that, it also has absorption, acidity reduction, protection
nutrients that are absorbed into the inner from infections and antibody production.
walls of the small intestine and into the The large intestine helps in absorbing
bloodstream. Most of the water ingested vitamins made by bacteria that normally
from food and beverages gets absorbed in live in the large intestine.
the small intestine through osmosis. There are millions of bacteria in the large
Vitamins and minerals are absorbed intestine that are used to break down
either together with dietary fats, by diffusion proteins in food to produce amino acids.
or by active transport. Most vitamins and These bacteria also produce large amounts
minerals are absorbed in the jejunum. Iron of vitamins such as vitamin K and biotin.
is absorbed in the duodenum and vitamin When vitamin intake in your diet is low, this
B12 and bile salts are absorbed in the ileum. internal production is an important source
of these vitamins.
When your intestine does not function
The large intestine well, you become dehydrated and
The large intestine is about 1m to 1.5m malnourished. Symptoms of intestinal
and consist of the appendix, caecum, colon failure usually are persisting diarrhoea,
and rectum. In the large intestine, strong, dehydration, muscle wastage, poor growth,
wave-like movements help push the contents frequent infections, weight loss and fatigue.
of the intestine towards the anus. The digestive system affects your overall
The urge to go to the toilet and empty your health because it is one of the main
bowels are triggered when stool enters the processes that helps nourish the rest of your
rectum. If you supress this urge, the rectum body, so taking care of your health and
temporarily stores the stools. How often maintaining a good diet is important.
THE STAR, TUESDAY 10 AUGUST 2021 Your Health 9
a healthier live
TURMERIC is a key spice commonly used
in many Asian cuisines, from stews to
soups and curries. More than just a culinary As the gold standard for turmeric
spice, it possesses remarkable health- extracts, Curcumin C3 Complex is the
promoting properties. For thousands of foremost clinically studied natural anti-
years, it has been widely used in traditional inflammatory and antioxidant with a
Ayurvedic medicine. multitude of health benefits. Standardised
PROBIOTICS are friendly bacteria that, when help restore balance of microbial In recent years, turmeric has become to 95% curcuminoids, it contains not only
consumed in adequate amounts, confer population in the intestine, and help in the one of the most celebrated superfoods in curcumin, but all three curcuminoids:
health benefits on the human body. production and preservation of key the world, thanks to its well-known anti- curcumin, DMC and BDMC. These three
Prebiotics are typically complex nutrients, vitamins and antioxidants. inflammatory and antioxidant properties. major curcuminoids are in naturally
carbohydrates that microorganisms use as The product is produced in a freeze- Curcuminoid, the active compound that occurring free form, which confer greater
metabolic fuel in the gastrointestinal tract, drying technique method, thus eliminating gives its distinctive yellow colour, is bio-efficacy compared to conjugates.
such as inulin and fructo-oligosaccharides. the need for refrigeration upon opening. responsible for the far-reaching, science- It is far more readily absorbed and
The mixture of both probiotics and MegaLive FloraMax Pro derives from a rice backed healing properties of this renowned available for use by the body for enhanced
prebiotics are called synbiotics. fermentation technique with no added spice. Three notable curcuminoids are health benefits.
The human gastrointestinal tract is sugar, milk, and dairy products. It is also curcumin, demethoxycurcumin (DMC) and The addition of BioPerine, a black pepper
colonised by many microorganisms free of gluten, egg, yeast, corn, soy, artificial bisdemethoxycurcumin (BDMC). extract containing no less than 95%
including bacteria, viruses, fungi and many flavouring, and preservatives, making it This golden spice provides a safe, natural piperine, significantly enhances the
more. The levels of activity as well as the suitable for vegetarians and individuals approach to calm inflammatory responses absorption of curcumin by up to 2,000%.
composition of these microorganisms with antibiotic-associated diarrhoea. in a host of chronic diseases, ranging from With this natural bioenhancer, Curcumin
(collectively known as gut microbiome, Megalive Flora Max Pro arthritis to Alzheimer’s disease, diabetes and C3 Complex is able to reach, enter and
microflora or microbiota) can affect human (MAL17126035NC) is registered and cardiovascular diseases and even cancer. remain within their target cells for longer
health both positively and negatively. approved by the Ministry of Health Curcuminoids are known to suppress periods of time for optimal health support.
The mechanism varies widely Malaysia (MOH) to be safe inflammation by inhibiting NF-kB, a An assurance of safety, both Curcumin
among strains, species or for consumption, even for transcription factor which triggers a cascade C3 Complex and BioPerine have been
even genes of probiotics. For Muslims. Recommended of undesirable inflammatory responses in granted GRAS (Generally Recognized as
this reason, consumption of a dosage for adults is to take the body. Safe) status by the US Food and Drug
variety of probiotics can help one or two capsules daily Turmeric dramatically increases the Administration (FDA).
with not only enabling before meals, or as antioxidant capacity of the body. It has been
healthier gut microbiome directed by your doctor or scientifically proven to effectively protect the n This article is brought to you by
but boosting overall health. healthcare professional. cells from lipid peroxidation, and oxidative VitaHealth. For more information, call
This article is brought to stress caused by free radicals. VitaHealth at 1800-18-3288.
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