Natural Health September 2017
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Editor<br />
Thiagarajan<br />
Editorial Team<br />
John Lim<br />
Thiagarajan<br />
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Fiona Lim<br />
Adeline Chin<br />
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Nasyiha Badela<br />
Advisory Panel<br />
Dr Abdul Jamal B. Mohd Thalha<br />
Orthopaedic Surgeon<br />
Sentosa Medical Centre<br />
Dr Koh Chuan Keng<br />
Consultant Dermatologist<br />
President<br />
Dermalogical Society of Malaysia<br />
Good Fats vs Bad Fats<br />
When you hear the word ‘fat’, you probably would think ‘bad’. That's because for<br />
years we've heard that fat causes heart attacks, high cholesterol, weight gain,<br />
and even afternoon slumps. Now we know better. Science has shown that not<br />
all fats are created equal. We are starting to realise that not all ‘fat’ is necessarily<br />
bad, and that certain fats can actually be beneficial to our health. For example,<br />
polyunsaturated and monounsaturated fatty acids from foods like salmon, olive<br />
oil and peanut butter are attributed to prevention of heart disease, Alzheimer's,<br />
depression, and various forms of cancer.<br />
We must be careful not to associate the ‘good’ fat with the ‘bad’. While<br />
polyunsaturated and monounsaturated fats are beneficial to a healthy balance,<br />
other fats are making the headlines because of their role in causing disease.<br />
The saturated fats we find in meats and dairy foods can raise blood cholesterol<br />
levels, increasing the risk for heart disease. Beware of the worst fat of all – trans<br />
fats – to be avoided entirely if possible.<br />
If all this seems complicated, you're not alone. Many are still finding it a bit<br />
difficult to differentiate the ‘fatty details’. You’ll find inside some simple terms to<br />
keep your food tasty and heart healthy under the World Heart Day section.<br />
To your great health.<br />
John Lim<br />
Thiagarajan<br />
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Consultant Physician and Geriatrician<br />
<strong>Health</strong>y Ageing Specialist<br />
Pantai Medical Centre and<br />
President, Malaysian Wellness Society<br />
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Available at
Advertorial<br />
Assisting You to<br />
Function Better<br />
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Antioxidants come up frequently in discussions about good<br />
health and preventing diseases. Antioxidants are substances<br />
that help to prevent oxygen damage to our body's cells.<br />
Oxygen damage (oxidation) occurs when our body's cells use<br />
oxygen and produce toxic molecules called free radicals which<br />
damage the cells.<br />
Our body's natural defence systems usually repair the damage<br />
caused by oxidation. However if oxygen damage overpowers<br />
our body's natural defences, the reactions can accumulate.<br />
This can result in the degeneration of your bones, the<br />
weakening of your immune system and the premature effects<br />
of ageing. Oxygen damage may also lead to the onset of<br />
chronic illnesses.<br />
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How Can Antioxidant Help?<br />
Antioxidants prevent and repair the damage caused by free<br />
radicals. Research has shown that antioxidants help to increase<br />
our energy.<br />
Tart cherries get their rich red colour and many of their powerful<br />
anti-inflammatory and antioxidant benefits from the flavonoid<br />
anthocyanin.<br />
Gouch All <strong>Natural</strong> Antioxidant<br />
Gouch is formulated from an all-natural blend of tart cherry<br />
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with significant level of strong antioxidants (anthocyanins) and<br />
phytonutrients. By combining both these super fruits Gouch<br />
may help promote the body’s ability to fight illnesses and<br />
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KKLIU 1732/<strong>2017</strong>
NATURAL & Beauty<br />
Facial Rejuvenation<br />
Facial rejuvenation<br />
includes varieties<br />
of major permanent<br />
and long-term plastic<br />
surgery, less invasive<br />
mid-range surgical<br />
procedures, and noninvasive<br />
temporary<br />
skin treatments.<br />
It's Time for You to Look Younger<br />
4 <strong>Natural</strong> <strong>Health</strong> * <strong>September</strong> <strong>2017</strong> VOL 83
NATURAL & Beauty<br />
What You Need to Know About Facial<br />
Rejuvenation<br />
Signs of ageing may be more visible on<br />
the face than any other area of the body.<br />
Facial rejuvenation is a strategy using a<br />
variety of treatments to combat a variety<br />
of forces at work in an ageing face.<br />
Here are some of the factors that may<br />
accelerate facial ageing:<br />
•Exposure to sun, wind, excessive heat<br />
and cold.<br />
•Chemical and biological pollution.<br />
•Hormonal changes, depleted collagen<br />
production, thinning of the skin due<br />
to free radical damage, facial bone<br />
changes, and slacked facial ligaments.<br />
•Improper daily habits in terms of<br />
skincare, diet, exercise, and<br />
cigarette smoking.<br />
•Medical conditions including skin<br />
disorders, acne, and chicken pox,<br />
which may produce scarring.<br />
•Miscellaneous physiological<br />
functions can produce freckling<br />
pigmentation spots (lentigos), dry spots<br />
(keratoses), broken capillaries, and<br />
hyperpigmentation from hormonal<br />
changes (which may be induced by<br />
pregnancy or birth control medications).<br />
•Genetics.<br />
Facial rejuvenation can mean different<br />
things to different people. There are noninvasive<br />
and minimally invasive treatments<br />
and procedures used to improve slight<br />
facial imperfections, including stem<br />
cell face lift. There are plastic surgery<br />
procedures that can dramatically improve<br />
the appearance of the face. All of these<br />
are forms of facial rejuvenation. The<br />
most successful approach may be a<br />
combination of procedures and treatments<br />
for a comprehensive facial<br />
rejuvenation strategy.<br />
Facial Bones Change With Age<br />
A recent ASPS study helped us better<br />
understand how ageing affects facial<br />
bones. New information about shifting<br />
bone structure and bone loss has an<br />
impact on how plastic surgeons treat<br />
patients seeking cosmetic procedures.<br />
Anti-Ageing Skincare<br />
Today, medical skincare programmes are<br />
available to address the specific needs<br />
of ageing people. Advances have also<br />
been made in the area of exfoliation and<br />
moisturising to maintain skin tone and<br />
appearance. There are also nonsurgical<br />
facelift treatments available to improve skin<br />
texture, elasticity, and pigmentation. Other<br />
common treatments include antioxidant<br />
therapy, vitamin c, and retin-a.<br />
More effective treatments are becoming<br />
available for skin disorders and adult<br />
acne. Facial exercise has been used<br />
to prepare the skin for certain skin<br />
resurfacing treatments. Laser hair removal<br />
helps eliminate facial hair that comes<br />
with age. Micropigmentation has arrived<br />
on the consumer market to assist with<br />
hyperpigmentation (skin discolouration<br />
spots), thinned lips, and fine hair follicles.<br />
Menopause is better understood, making<br />
it easier for both patient and doctor to<br />
combat ageing appearances associated<br />
with menopause. Vitamin supplements<br />
and natural healing have become popular<br />
as well.<br />
Skin Resurfacing Treatments<br />
Microdermabrasion, vibraderm, chemical<br />
peel, and laser skin resurfacing improve<br />
skin texture, the appearance of fine lines,<br />
hyperpigmentation, freckling, dry spots,<br />
and pore size. Some skin resurfacing<br />
procedures offer supplementary benefits<br />
such as reducing the appearance of<br />
broken capillaries and improving collagen<br />
production. Laser scar removal can assist<br />
with ageing scars.<br />
Facial Fillers and Injectables<br />
Facial fillers such as Restylane,Sculptra,<br />
fat transfers, collagen, Radiesse and Laviv<br />
injections work to fill in furrows, wrinkles,<br />
and folds in many of the lower facial areas.<br />
Some of these fillers increase volume in<br />
hollowed or sunken facial areas. Botox<br />
and Dysport release the contraction of the<br />
muscle in order to reduce muscle-causing<br />
wrinkles in the upper facial area. Some<br />
facial injectables and fillers may provide<br />
additional anti-ageing benefits as well. You<br />
can begin with this injectable<br />
fillers overview.<br />
Plastic Surgery Procedures<br />
Mini and micro procedures such as<br />
a feather or thread lift or other facelift<br />
variations may improve the appearance<br />
of a specific facial feature for five or more<br />
years. A facelift can dramatically improve<br />
the appearance of certain facial areas for<br />
ten to 15 years. The brow lift can reduce<br />
severe wrinkles in the forehead and brow<br />
area. Blepharoplasty can remarkably<br />
improve excess fat above the eyes and<br />
certain wrinkles in the eye area. If you are<br />
interested in a facelift, it is important to<br />
discuss the facelift cost with your surgeon<br />
so you have a better understanding of<br />
the associated fees of the procedure. It is<br />
also important to ask him or her to view<br />
a portfolio of facelift before and after<br />
photos to see how the surgery could help<br />
you. Facial implants, including cheek,<br />
chin, or jaw implants, can improve the<br />
appearance of reduced bone structure in an<br />
ageing face. The neck lift is another facial<br />
rejuvenation procedure, giving your neck a<br />
more youthful appearance. Rhinoplasty is a<br />
facial-rejuvenation component to correct or<br />
improve the appearance of your nose.<br />
Consult Qualified Treatment Providers<br />
There are so many facial-rejuvenation<br />
options available today, with so many<br />
different areas of focus, a combination<br />
treatment plan may be the best way to<br />
achieve your rejuvenation goals. You will<br />
need to consult a board-certified plastic<br />
surgeon, a dermatologist, and other<br />
skincare professionals to discuss your<br />
condition, your goals, and to create a<br />
customised treatment strategy.<br />
<strong>Natural</strong> <strong>Health</strong> * <strong>September</strong> <strong>2017</strong> VOL 83<br />
5
NATURAL & Beauty<br />
ELECTROLYSIS<br />
How It Works: Electrolysis uses a<br />
fine, needle-shaped electrode to<br />
apply an electrical current to the<br />
hair follicle.<br />
LASER HAIR REMOVAL<br />
How It Works: Laser penetrates the skin<br />
to target the hair shaft and inhibit hair<br />
growth. It essentially destroys the follicle,<br />
meaning it can achieve permanent<br />
removal. Typically, the hair in treated<br />
areas falls out within 2-3 weeks.<br />
Best For: People with hair darker than<br />
their skin. The laser needs to be able to<br />
lock on to the dark pigment in order to<br />
differentiate the dark hair from the skin.<br />
Pros: Great for long-term hair removal<br />
in all areas. It causes no damage to the<br />
dermis, so even the most sensitive skin<br />
can be treated.<br />
Cons: Laser hair removal can be painful,<br />
with most people describing it as a<br />
“snapping” sensation against the skin,<br />
as well as a sensation of heat from the<br />
laser. Also, it requires numerous visits to<br />
a dermatologist for best results.<br />
Average Cost: To have it professionally<br />
done, laser hair removal costs, on<br />
average, from RM200 to above<br />
RM1,000 depending on the size<br />
of the area being treated. While it<br />
may seem expensive, in the long run,<br />
many consider laser removal to be an<br />
investment that can pay off.<br />
How long does it last? If the optimal<br />
number of initial sessions are completed,<br />
you might want to have touchups every<br />
six to 12 months.<br />
Best For: Small areas such as<br />
the eyebrows, upper lip, and<br />
underarms, as it treats each hair<br />
and follicle individually, which<br />
is time-consuming and can get<br />
expensive.<br />
Pros: Can permanently remove<br />
hair and is suitable for very fine<br />
and light-coloured hair, unlike<br />
laser, which works best on darker<br />
hair.<br />
Cons: When improperly done,<br />
electrolysis can lead to scarring<br />
or skin discolouration. Treatments<br />
can be uncomfortable and<br />
cause a “stinging” or “pricking”<br />
sensation, and as with laser<br />
hair removal, permanent results<br />
require multiple sessions.<br />
However, because this type of<br />
removal deals with only one<br />
hair at a time, it can take much<br />
longer to complete (15 to 30<br />
sessions). You will see results<br />
faster with smaller areas like<br />
the face or bikini line than with<br />
larger areas like arms or legs.<br />
There is a stinging sensation for<br />
each follicle that may or may not<br />
be painful, again depending on<br />
your threshold.<br />
Average Cost: Around RM200<br />
to above thousands for a<br />
30-minute session.<br />
How long does it last? If you<br />
follow through with all of the<br />
sessions required, results can be<br />
permanent. However, it is not<br />
always 100 percent permanent<br />
for everyone.<br />
SUGARING<br />
How It Works: Sugaring is similar to<br />
waxing. As the name implies, it involves<br />
a sugar-containing paste or gel to<br />
remove hair.<br />
Pros: It works by applying the paste or<br />
gel and, depending on the type, either<br />
removing it with or against hair growth<br />
to pull the hair out by the root. And<br />
because the medium is all-natural, you<br />
can even make it at home.<br />
Cons: Like waxing, the hair is still being<br />
pulled out, so there will be some pain.<br />
However, because the paste doesn't stick<br />
as much to the skin itself, it is reportedly<br />
less painful than waxing.<br />
Average Cost: To have it professionally<br />
done, sugaring can cost anywhere from<br />
RM40 to RM200 depending on the<br />
area. Sugaring kits can be purchased for<br />
at-home ranging from RM35 to RM50,<br />
but you can also make your own at<br />
home for just a few ringgit.<br />
How long does it last? Just like waxing,<br />
it usually takes three to six weeks for hair<br />
to grow back.<br />
References:<br />
www.bustle.com<br />
stylecaster.com<br />
www.instyle.com<br />
6 <strong>Natural</strong> <strong>Health</strong> * <strong>September</strong> <strong>2017</strong> VOL 83
Advertorial<br />
Palmer’s Coconut Oil<br />
Formula with Vitamin E<br />
Coconut Oil Body Oil<br />
Promotes 24-hour Moisture<br />
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With Vitamin E<br />
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Coconut oil is loaded with good fats that provide you with energy, able to fight microbes in the body and<br />
is excellent for cooking. Coconut oil is used in many natural beauty products, and for good reason: it's<br />
naturally antibacterial and antifungal. Coconut oil for skin is an excellent moisturiser; it can penetrate hair<br />
better than other oils, and it smells amazing. But did you know that coconut oil is a great emollient for skin<br />
too? That’s right. You can reap coconut oil’s benefits from the outside-in.<br />
Gets Deeper Into the Skin<br />
Why does coconut oil for skin work so<br />
well? In part, it’s due to the saturated fats<br />
that help the skin stay moisturised, with<br />
the fat preventing moisture loss through<br />
the skin’s pores. Its low molecular weight<br />
allows it to penetrate your skin on a<br />
deeper level than your average product<br />
to give your skin a healthy, smooth and<br />
even tone.<br />
Palmer’s Coconut Oil<br />
Formula: Total Body Benefits<br />
Coconut Oil Body Scrub<br />
This luxurious, decadently scented body<br />
scrub combines indulgent Coconut Oil,<br />
Peppermint Oil and Raw Coconut Sugar<br />
for smooth, soft skin. It sloughs away dry,<br />
flaky skin revealing smooth glowing skin<br />
below. Then in water the Raw Coconut<br />
Sugar dissolves leaving a light sheen of<br />
Coconut Oil to hydrate and nourish the<br />
skin. To top it off it smells like heavenly<br />
Tahitian Monoi!<br />
Indulgent Coconut Body Wash<br />
Indulge your skin and senses with<br />
this luscious body wash to leave skin<br />
hydrated and moisturised. Your skin<br />
will love you. The easiest way to know<br />
you're pampering your skin from the<br />
moment you hit the shower.<br />
Coconut Oil Body Oil<br />
A light, quickly absorbed oil that<br />
restores skins natural oil balance<br />
and gives an overall healthy glow.<br />
Nourishes deeply yet absorbs quickly,<br />
without leaving a greasy residue. The<br />
metered-pump bottle makes it easy to<br />
apply and perfect for travel.<br />
Palmer's® Coconut Oil Formula<br />
products contain ethically and<br />
sustainably sourced Coconut Oil and<br />
Tahitian Monoi Oil, infused with Tiare<br />
flower petals. Coconut oil deeply<br />
moisturises and softens. Monoi oil<br />
hydrates and pampers. Sweet almond<br />
oil soothes and comforts skin.<br />
Palmer's is against animal testing.<br />
Made in USA<br />
Imported & Distributed by:<br />
Propharm (M) Sdn Bhd (104117-H) Hotline: 016-3310641<br />
Available in Clinics & Leading Pharmacies
WHAT’S New<br />
Sweet <strong>September</strong><br />
Increase Your Fibre and Protein<br />
Intake with Ayam Brand Baked<br />
Beans<br />
There are three variants to suit differing tastes and diet<br />
requirements, namely the original Ayam Brand Baked<br />
Beans, Ayam Brand Baked Beans Cheese, and Ayam<br />
Brand Baked Beans Light that contains 3.9g to 4.51g of<br />
dietary fibre per 100g. Ayam Brand selects the best, big<br />
northern haricot beans, imported directly from the United<br />
States of America for the assurance of consistent quality<br />
and taste. The beans are then stewed to perfection so that<br />
they maintain their shape, and yet are tender, direct from<br />
the can.<br />
Ayam Brand Baked Beans come in two sizes – the<br />
425g (RM3.29) family size, and the 230g (RM2.12) size.<br />
Choose from baked beans in tomato sauce, or tomato<br />
sauce with real parmesan cheese for a creamier taste, or<br />
Ayam Brand Baked Beans in Light Tomato Sauce that has<br />
the same great taste but is formulated with 54% reduced<br />
sugar and 28% lower salt.<br />
For these recipes and more, please visit us at http://www.<br />
ayambrand.com.my/recipe and or find us on Facebook at https://<br />
www.facebook.com/AyamBrand.<br />
Royal Expert Smooth &<br />
Clear Cream<br />
Skin Lightening Cream<br />
Royal Expert Smooth & Clear not only helps to brighten<br />
skin, but also reduces the appearance of wrinkles and acne<br />
with a 3B Action: Balancing, Brightening and Boosting. It's<br />
an essential protein for the health and appearance of your<br />
skin that reduces the typical signs of ageing. It works as<br />
an important building block for elasticity and reduces the<br />
appearance of fine lines and wrinkles. This cream is packed<br />
with beneficial ingredients such as Aloe Vera, Vitamin C,<br />
Glutathione and Grape Seed Oil that will reveal a brighter,<br />
supple and restore a youthful complexion. Chamomile<br />
extract hydrates and soothes the skin, while Niacinamide<br />
helps to even out skin tone. It contains around 28 types of<br />
ingredients. This significant formula functions to lighten and<br />
enhance the metabolic functions of your skin, reduces the<br />
depth of wrinkles and protects against skin ageing, increases<br />
the density and tightens your skin and keeps your skin<br />
youthful. Suitable for all skin types too.<br />
Murad Malaysia Introduces Latest Skin Care<br />
Product To Complement Today’s Harsh<br />
Environmental Changes<br />
Understanding the desires and needs of women today, Murad launched its new skin<br />
care products; City Skin Duo to protect against all five environmental aggressors,<br />
including digital devices, infrared radiation, UVA and UVB Rays, and pollution.<br />
Aside from protections, Murad’s City Skin Duo also detoxifies your skin from past<br />
damages. The City Skin Duo consists of; City Skin Age Defense SPF50 and City<br />
Skin Overnight Detox Moisturizer.<br />
City Skin Age Defense SPF50++++ is an ultra-lightweight, 100% mineral sunscreen that utilizes environmental protection<br />
technology. Murad has combined a physical SPF50 barrier with the antioxidant lutein, which forms an additional<br />
protective layer to counteract not only IRA damage, but also pollution, levels of which are at an all-time high.<br />
City Skin Overnight Detox Moisturizer is a night-time moisturizer which detoxifies the skin overnight from the pollutants<br />
and toxins that have accumulated throughout the day. Its super-charged antioxidants from marrubium plant stem-cells<br />
neutralize pollutants and strengthen the skin’s barrier while you sleep and vitamin C immediately brightens and evens<br />
skin tone.<br />
The City Skin Duo is now available at Murad counters nationwide orwww.murad.com.my. Enjoy 10% discount on City Skin Duo<br />
products when you purchase online with CITYSKIN code atwww.murad.com.my valid until 31st October <strong>2017</strong>.<br />
8 <strong>Natural</strong> <strong>Health</strong> * <strong>September</strong> <strong>2017</strong> VOL 83
WHAT’S New<br />
GOUCH All <strong>Natural</strong><br />
Antioxidant<br />
Antioxidants prevent and repair the<br />
damage caused by free radicals. Research<br />
has shown that antioxidants help to<br />
increase our energy. Tart cherries get their<br />
rich red colour and many of their powerful<br />
anti-inflammatory and antioxidant benefits<br />
from the flavonoid anthocyanin.<br />
Gouch is formulated from an all-natural blend<br />
of tart cherry extract and pineapple bromelain.<br />
Gouch is 100% natural with significant level<br />
of strong antioxidants (anthocyanins) and<br />
phytonutrients. By combining both these super<br />
fruits Gouch may help promote the body’s<br />
ability to fight illnesses and support health.<br />
This is a supplement product advertisement.<br />
MAL16075047NC<br />
MAL16075037NC<br />
KKLIU 1732/<strong>2017</strong><br />
Linola, Good News For Rough,<br />
Dry, Cracked And Sensitive Skin<br />
Malaysians will meet a brand new super hero that will be<br />
rescuing troubled skins nationwide. Linola is a well-loved<br />
pharmaceutical skincare range developed by Dr. August<br />
Wolff in Germany since 1957 and has continually gone<br />
through countless research and development exercises<br />
over the decades. Today, it is the No.1 preferred medical<br />
skin care by paediatricians in Germany.<br />
Named after its key ingredient, Linoleic acid, which boosts<br />
amazing protective, regenerative and anti-inflammatory<br />
properties, Linola is not just another run-of-the-mill range<br />
of products made for dry skin. Wholly formulated and<br />
produced in Germany.<br />
Linola is heaven-sent for chronic and acute atopic eczema<br />
sufferers, as it not only helps with the healing but also with<br />
soothing the itchiness and inflammation that comes with<br />
the condition.<br />
It contains linoleic acid rich vegetable oil and is free<br />
from harmful mineral oils and silicones. This Lotion is most<br />
suitable for very dry skin as well as eczema sufferers.<br />
Reduce Cold & Flu with<br />
Clinically Proven Wellmune ®<br />
Yeast Beta-glucan!<br />
KidsBiomune, The Clear Winner!<br />
Protect your child from catching the common cold and flu:<br />
Opt for KidsBiomune.<br />
KidsBiomune contains Wellmune ® , a patented beta<br />
1,3/1,6 glucan derived from the cell wall of yeast<br />
(Saccharomyces cerevisiae). Wellmune ® is clinically<br />
proven to enhance your child’s body immunity naturally by<br />
enhancing the body immune system, protecting your child<br />
against common cold and flu. KidsBiomune is in palatable<br />
mango flavour and recommended for children who are able<br />
to chew properly. It is available in most leading pharmacies<br />
and in the pack size of 10 x 5’s per box and 60’s per<br />
bottle. You just need 1-2 gummies a day for a strong and<br />
healthy kid.<br />
<strong>Natural</strong> <strong>Health</strong> * <strong>September</strong> <strong>2017</strong> VOL 83<br />
9
HEALTH & Wellness<br />
How Fibre and<br />
Probiotics Shore Up<br />
Your Gut <strong>Health</strong><br />
Your digestive system breaks down the foods you eat into<br />
the nutrients your body needs. If you neglect your digestive<br />
health, your body could run into problems digesting foods and<br />
absorbing those nutrients. For some of us, digestive discomfort<br />
has become a fact of life. We complain about everyday<br />
ailments such as occasional gas, bloating and irregularity but<br />
they don't have to be.<br />
Research has shown that our gut microbes play a significant<br />
role in regulating our health and weight. And more research<br />
has suggested a way we might mend this imbalance: by<br />
eating foods full of probiotics and loading up on prebiotics.<br />
What are probiotics and prebiotics<br />
anyway?<br />
Probiotics are “good” bacteria that help keep your digestive<br />
system healthy by controlling growth of harmful bacteria.<br />
Prebiotics are carbohydrates that cannot be digested by the<br />
human body. They are food for probiotics. The primary benefit<br />
of probiotics and prebiotics appears to be helping you maintain<br />
a healthy digestive system.<br />
If you suffer from gut trouble probiotics and fibre supplements<br />
are typically used to treat digestion and elimination problems.<br />
Probiotics can help balance your intestinal flora, the healthy<br />
10 <strong>Natural</strong> <strong>Health</strong> * <strong>September</strong> <strong>2017</strong> VOL 83
HEALTH & Wellness<br />
bacteria in your intestines. Many people rely on probiotics<br />
if they take antibiotics, which can destroy gut bacteria.<br />
Fibre supplements can alleviate constipation and pass<br />
stools through your intestinal tract. They may also help with<br />
irritable bowel syndrome, haemorrhoids and even diabetes.<br />
Why Fibre Is Important To Your<br />
<strong>Health</strong><br />
Most people know that dietary fibre, sometimes referred<br />
to as roughage helps to keep you regular, but often don't<br />
know just how important fibre is to your overall health.<br />
The fact is that fibre is one of the foods necessary to keep<br />
you healthy, and without it you can suffer everything from<br />
constipation to Irritable bowel syndrome to increasing your<br />
risk for colon cancer. The problem is that most people don't<br />
get enough fibre to maintain proper health, leaving them<br />
with an unbalanced digestive system that may wreak havoc<br />
on the rest of their health.<br />
The Role of Fibre In Digestive<br />
<strong>Health</strong><br />
Fibre plays a huge role in your digestive health. There<br />
are two different kinds of dietary fibre: insoluble fibre and<br />
soluble fibre – and both are necessary for your digestive<br />
health. Insoluble fibre moves through your digestive<br />
system absorbing excess fluid and regulating the removal<br />
of waste. Soluble fibre is the prebiotic fibre that helps<br />
to strengthen the good bacteria in your digestive system<br />
and keep it strong and growing, so it can defend your<br />
digestive system from the bad bacteria that can cause<br />
infections and other health problems.<br />
In addition, both insoluble fibre and soluble fibre help<br />
your body absorb the vital nutrients it needs to keep every<br />
organ and system in the body healthy and functioning. This<br />
means that fibre plays an important and essential part in<br />
maintaining not just good digestive health but, good overall<br />
health as well.<br />
By paying attention and making a few simple changes,<br />
you can help your digestive system do the job it was<br />
made to do – absorbing nutrients and keeping things<br />
running smoothly.<br />
Available at:<br />
• Guardian • Watsons <strong>Natural</strong> • <strong>Health</strong> Caring * <strong>September</strong> • Pharmacies<br />
<strong>2017</strong> VOL 83 11<br />
ELLIS SDN. BHD.(148826-P) Tel:03-7729 9633
HEALTH & Wellness<br />
Tips for Good<br />
Digestive <strong>Health</strong><br />
Good digestive health starts with making<br />
healthy food and lifestyle choices. Here<br />
are some effective tips to improve your<br />
digestive health:<br />
• Eat a high-fibre diet: Consuming<br />
a diet that is high in fibre will keep<br />
foods moving through your digestive<br />
tract. It can also help prevent a<br />
number of common digestive issues<br />
such as constipation, IBS, and others.<br />
Fruits like passion fruit, pomegranates,<br />
pears, persimmons bananas, apples<br />
and oranges are one good way to<br />
add to the fibre. One downside to<br />
some fruits is that they contain a lot of<br />
fructose – fruit sugar – that can cause<br />
gas. One way to avoid this is to<br />
consume high-fibre, lower-sugar fruits<br />
that don't bring on the bloated tummy,<br />
like kiwi. One cup of kiwi offers 5<br />
grams of fibre, plus you'll get other<br />
good-for-you nutrients, like more than<br />
double your daily vitamin C quota.<br />
• Stay hydrated: Always drink plenty of<br />
water. Water helps your body dissolve<br />
fats and fiber and helps things move<br />
through your system more efficiently.<br />
• Add probiotics into your diet:<br />
Probiotics are healthy bacteria that<br />
exist in your digestive tract. Adding<br />
more to your diet through food and<br />
supplementation will help keep<br />
your body healthy. Low fat yogurt,<br />
sourdough bread, sour pickles and<br />
kimchi are a great source of probiotics.<br />
• Cleanse and detox: Performing a<br />
cleanse on occasion will help your<br />
body refresh and recharge, and allow<br />
your digestive system to reset.<br />
• Limit consumption of processed<br />
foods: It's always best to choose fresh,<br />
high quality food sources such as<br />
fruits, vegetables, and lean meats over<br />
processed and high fat food options.<br />
• Exercise regularly: Exercise helps<br />
keep food moving through your system<br />
as it uses the food you consume for<br />
energy. It also helps you maintain a<br />
healthy weight, something else that<br />
will improve your digestion.<br />
• Eat on a schedule: Your body loves<br />
routine. Eating frequent, smaller<br />
meals and snacks will keep your<br />
digestive system working effectively<br />
and efficiently.<br />
Getting the Fibre Your<br />
Body Needs<br />
Certain grains, raw vegetables, and<br />
fresh fruits are excellent sources of dietary<br />
fibre. Unfortunately, in most cases unless<br />
you buy organic food, not only are you<br />
getting fibre, but you are also getting a<br />
lot of chemicals from pesticides – and<br />
possibly even heavy metals from areas<br />
where there is high pollution, making the<br />
fibre you do take in less than healthy for<br />
your body and your digestive system.<br />
Good digestion is vital for good health.<br />
A stomach that has the correct level of<br />
good and bad bacteria is a healthy one.<br />
Also, the right level of fibre and water<br />
are excellent for assisting the body in<br />
eliminating waste. While getting the<br />
fibre your body needs is important for<br />
your health, it isn't as easy to get good<br />
sources of fibre as you might think.<br />
Certain grains, raw vegetables, and<br />
fresh fruits are excellent sources of dietary<br />
fibre. Unfortunately, in most cases unless<br />
you buy organic food, not only are you<br />
getting fibre, but you are also getting<br />
a lot of chemicals from pesticides - and<br />
possibly even heavy metals from areas<br />
where there is high pollution, making the<br />
fibre you do take in less than healthy for<br />
your body and your digestive system.<br />
Taking a good fibre supplement can<br />
help give you the good fibre your body<br />
needs, without the chemicals you may<br />
be getting from those ‘in<br />
store’ fresh foods.<br />
However, you do<br />
have to be careful<br />
in choosing<br />
a good fibre<br />
supplement<br />
with probiotics<br />
and look at how<br />
the supplement is<br />
manufactured before<br />
purchasing it.<br />
12 <strong>Natural</strong> <strong>Health</strong> * <strong>September</strong> <strong>2017</strong> VOL 83
Advertorial<br />
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Omega-3 by providing an added<br />
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Omega-3 marine essential fatty acids<br />
have good health benefits. Marine<br />
sources of omega-3 are particularly<br />
important, because omega-3 fish oil is<br />
comprised of polyunsaturated, essential<br />
fatty acids that cannot be synthesised by<br />
the human body and must be obtained<br />
from food or supplementation.<br />
EPA (eicosapentainoic acid) and DHA<br />
(docosahexaenoic acid) are the two key<br />
essential fatty acids in Omega-3. Studies<br />
have shown that EPA and DHA are<br />
important for proper health maintanance<br />
and immune function. EPA and DHA may<br />
affect many aspects of body function.<br />
Opeceden Omega-3 Fish<br />
Oil TG 500/200 is in TG<br />
form (Triglycerides form)<br />
Most fish oil supplements in the market<br />
are generally available in Ethyl Ester<br />
form or Triglyceride form. Structurally,<br />
the major difference between the two<br />
forms is that in Ethyl Ester, the fatty acids<br />
(EPA & DHA) are esterified to an ethanol<br />
backbone, while in Triglycerides form<br />
(TG form), the fatty acids are esterified to<br />
a glycerol alcohol backbone.<br />
Typically, fats in most food sources are<br />
found in their natural triglyceride (TG)<br />
form. TGs are generally associated<br />
with standard fish body or fish liver<br />
oil. These fats are comprised of three<br />
fatty acids (such as omega-3 EPA and<br />
DHA) linked to a molecule of glycerol.<br />
Without glycerol, free fatty acids can<br />
rapidly oxidase and therefore the<br />
glycerol backbone helps to naturally<br />
stabilise the fat molecules and prevent<br />
breakdown and oxidation. To digest fatty<br />
acid in diet, we need pancreatic lipase<br />
(enzyme). The studies found that the<br />
lipase to hydrolyze TG form is 10 - 50<br />
times faster and ensures that absorption<br />
to body is optimised.
HEALTH & Wellness<br />
Beat the<br />
Beast of<br />
Obesity<br />
Understanding Obesity and Related<br />
Terms<br />
Obesity is one of the most pervasive, chronic diseases in need<br />
of new strategies for medical treatment and prevention. As<br />
a leading cause of mortality, morbidity, disability, healthcare<br />
utilisation and healthcare costs, the high prevalence of obesity<br />
continues to strain every healthcare system. It is caused as<br />
a result of deposition of excess adipose tissue, which is<br />
determined by measuring the Body Mass Index. Significantly,<br />
excess adiposity or obesity causes increased levels of<br />
circulating fatty acids and inflammation, leading to insulin<br />
resistance, resulting in type 2 diabetes. Obesity has been linked<br />
heavily to food and lifestyle habits. The biology of food intake<br />
is very complex, involving smell, taste, texture, temperature,<br />
emotional and metabolic responses, which signal the brain to<br />
initiate or cease eating.<br />
Obesity is a disease that affects a majority of the world<br />
population and the numbers of people with obesity have been<br />
increasing significantly, a trend that shows no sign of reversing.<br />
Obesity puts individuals at risk for more than 30 chronic health<br />
conditions, to name a few of the deadliest and most common,<br />
type 2 diabetes, high cholesterol, hypertension, gallstones,<br />
heart disease, fatty liver disease, sleep apnea, GERD, stress<br />
incontinence, heart failure, degenerative joint disease, birth<br />
defects, miscarriages, asthma and other respiratory conditions,<br />
and numerous cancers.<br />
What Is BMI?<br />
Body Mass Index (BMI) is a mathematical calculation involving<br />
height and weight, irrespective of family history, gender, age or<br />
race. BMI is calculated by dividing a person's body weight in<br />
kilograms by their height in meters squared<br />
BMI = Weight (kg) ÷ Height2 (m2)<br />
Classification<br />
Underweight<br />
Normal range<br />
Overweight<br />
Pre-Obese<br />
Obese I<br />
Obese II<br />
Obese III<br />
BMI<br />
< 18.5<br />
18.5 – 22.9<br />
≥ 23<br />
23.0 – 27.4<br />
27.5 – 34.9<br />
35.0 – 39.0<br />
≥ 40.0<br />
Associated <strong>Health</strong> Risks<br />
Low (risks of deficiencyrelated<br />
health problems)<br />
Acceptable risk levels<br />
Moderate risks<br />
Increased risks<br />
High risks<br />
Very high risks<br />
Extremely high risks<br />
This information can be misleading, however, for very muscular<br />
people, or for pregnant or lactating women. BMI is frequently<br />
used in population studies because of its ease of determination<br />
and well-supported association with mortality and health effects.<br />
However, other measures of excess adipose tissue, such as<br />
waist circumference, waist-to-hip ratio and others are also used.<br />
14 <strong>Natural</strong> <strong>Health</strong> * <strong>September</strong> <strong>2017</strong> VOL 83
HEALTH & Wellness<br />
Abraham Mathew Saji<br />
Pharmacist<br />
Individuals may need to use additional factors to assess their<br />
individual risk including family history, level of physical activity,<br />
smoking and dietary habits.<br />
Waist Circumference<br />
Waist circumference is another widely used measurement to<br />
determine abdominal fat content. An excess of abdominal<br />
fat, when out of proportion to total body fat, is considered a<br />
predictor of risk factors related to obesity. Men with a waist<br />
measurement exceeding 40 inches are considered at risk.<br />
Women are at risk with a waist measurement of 35 inches<br />
or greater.<br />
Waist to Hip Ratio<br />
Waist-to-hip ratio (WHR) is a measurement that measures the<br />
ratio of waist circumference to that of the hip. It determines how<br />
much fat is stored on your waist, hips, and buttocks. Not all<br />
excess weight is the same when it comes to your health risks.<br />
People who carry more weight around their midsection (an<br />
apple-shaped body) are at higher risk for obesity related health<br />
risks than those who carry more of their weight in their hips and<br />
thighs (a pear-shaped body). According to the World <strong>Health</strong><br />
Organization (WHO), a healthy WHR is 0.9 or less in men<br />
and 0.85 or less for women.<br />
Cause of Obesity<br />
There could be many causes for the development of obesity. But<br />
the main fundamental cause is an energy imbalance between<br />
calories consumed and spent. Globally, there has been an<br />
increased intake of energy-dense foods that are high in fat,<br />
and an increase in physical inactivity due to the increasingly<br />
sedentary nature of many forms of work, changing modes<br />
of transportation, and increasing urbanization. Changes in<br />
dietary and physical activity patterns are often the result of<br />
environmental and societal changes.<br />
Waist-to-hip ratio chart<br />
<strong>Health</strong> risk Women<br />
Low<br />
0.80 or lower<br />
Moderate 0.81–0.85<br />
High<br />
0.86 or higher<br />
Men<br />
0.95 or lower<br />
0.96–1.0<br />
1.0 or higher<br />
Statistics<br />
Overweight and obesity are the fifth leading risk for global<br />
deaths. At least 2.8 million adults die each year as a result<br />
of being overweight or obese. In addition, 44% of the<br />
diabetes burden, 23% of the ischaemic heart disease burden<br />
and between 7% and 41% of certain cancer burdens are<br />
attributable to overweight and obesity. Some WHO global<br />
estimates from 2008 indicate that:<br />
• More than 1.4 billion adults, 20 and older, were overweight.<br />
• Of these overweight adults, over 200 million men and<br />
nearly 300 million women were obese.<br />
• Overall, more than 10% of the world’s adult population<br />
was obese.<br />
Once considered a high-income country problem, overweight<br />
and obesity are now on the rise in low- and middle-income<br />
countries, particularly in urban settings. Overweight and obesity<br />
are linked to more deaths worldwide than underweight. For<br />
example, 65% of the world’s population lives in countries where<br />
overweight and obesity kill more people than underweight (this<br />
includes all high-income and most middle-income countries).<br />
<strong>Natural</strong> <strong>Health</strong> * <strong>September</strong> <strong>2017</strong> VOL 83<br />
15
HEALTH & Wellness<br />
Malaysia is not far away from these numbers. A national<br />
health and morbidity survey shows that obesity is prevalent<br />
among Malaysians above 18, with the numbers drastically<br />
rising. The number of obesity cases in 1996 was 4.4% (of the<br />
population), rising to 14% in 2006. "This rose to 15.1% in<br />
2011 and 17.7% in 2016. About 30.3% of adults suffered<br />
weight problems. As a whole, one in two Malaysian adults is<br />
overweight or one in five is obese.<br />
Individual responsibility can only have its full effect where<br />
people have access to a healthy lifestyle.<br />
Therefore, at the societal level it is important to:<br />
• support individuals in following the recommendations above,<br />
through sustained societal commitment,<br />
• the collaboration of many public and private stakeholders,<br />
• make regular physical activity and healthier dietary<br />
choices available, affordable and easily accessible to all –<br />
especially the poorest individuals.<br />
The food industry can play a significant role in promoting<br />
healthy diets by:<br />
• reducing the fat, sugar and salt content of processed foods,<br />
• ensuring that healthy and nutritious choices are available<br />
and affordable to all consumers,<br />
• practicing responsible marketing especially those aimed at<br />
children and teenagers,<br />
• ensuring the availability of healthy food choices and<br />
supporting regular physical activity practice in the<br />
workplace.<br />
Prevention and Future Outlook for<br />
Obesity<br />
Overweight and obesity, as well as their related noncommunicable<br />
diseases, are largely preventable. Supportive<br />
environments and communities are fundamental in shaping<br />
people’s choices, making the healthier choice of food and<br />
regular physical activity the most affordable and viable choice<br />
for preventing obesity.<br />
References:<br />
1) Eric A.F et. al.; Annual Medical Spending Attributable to Obesity –<br />
Payer and Service Specific Estimates; <strong>Health</strong> Affairs 28, No. 5; 2009:<br />
822 – 831; accessed Aug. <strong>2017</strong>.<br />
2) Obesity Facts and Figures; European Association for the Study of<br />
Obesity; accessed Aug. <strong>2017</strong>.<br />
3) Malaysia Clinical Practice Guidelines on Management of Obesity;<br />
2004; accessed Aug. <strong>2017</strong>.<br />
At the individual level, people can:<br />
• limit energy intake from total fats and sugars,<br />
• increase consumption of fruit and vegetables, as well as<br />
legumes, whole grains and nuts,<br />
• engage in regular physical activity (60 minutes a day for<br />
children and 150 minutes per week for adults).<br />
Abraham Mathew Saji is a pharmacist by qualification, engaged<br />
in research and development of medicines and their implications on<br />
the human body. He is an avid reader in pursuit of knowledge and<br />
understanding of technological advancements in the medical and<br />
pharmaceutical world. He is even more passionate about sharing his<br />
acquired knowledge, which he does by speaking at conferences,<br />
lectures and writing. He can be contacted at maz31abr@gmail.com for<br />
any clarification.<br />
16 <strong>Natural</strong> <strong>Health</strong> * <strong>September</strong> <strong>2017</strong> VOL 83
HEALTH & Wellness<br />
Are You Using<br />
Your Cooking<br />
Oil Right?<br />
<strong>Natural</strong> <strong>Health</strong> * <strong>September</strong> <strong>2017</strong> VOL 83<br />
17
HEALTH & Wellness<br />
Some time ago, "cooking oil" in the<br />
ears of the average American chef<br />
meant vegetable oil. Or just a clot of<br />
melted lard to keep the undertakers and<br />
cardiologists in caviar or just some olive<br />
oil of undefined quality used for the<br />
preparation of salad dressing.<br />
Later on, say a few decades later the<br />
variety available at our regular grocery<br />
store became somewhat intimidating<br />
if not engaging and that's minus the<br />
stock pile of cooking oils we can see<br />
in most grocery stores. Nowadays,<br />
we have a whole lot of choices and<br />
recommendations from coconut oil to<br />
avocado oil, etc. Each one of these<br />
oils also has their unique features and<br />
characteristics, and these characteristics<br />
at times match what you have heard<br />
about them from top chefs or experienced<br />
people like my mum.<br />
Coconut Oil<br />
Perfect for:<br />
• Baking<br />
• Sautéing<br />
• Low heat roasting<br />
• Smoke Point: 359°F<br />
Coconut oil has of late gathered some<br />
reputation as a result of some hipster<br />
approval and dubious health claims. And<br />
sincerely speaking it deserves some of it.<br />
When coagulated at room temperature<br />
it serves as a perfect substitute for butter<br />
in some cakes, cookies and other baking<br />
recipes either for the creation of nondiary<br />
option or only just because it tastes<br />
great with banana, chocolate, and other<br />
tropical flavours. When it comes to low<br />
heat recipes, you want to use it with<br />
sautéing vegetables or chicken.<br />
Fun Facts:<br />
Coconut oil is also excellent and<br />
positively effective for your skin and hair,<br />
any beauty product that has coconut oil<br />
as one of their ingredients can be trusted<br />
to do an excellent job. Coconut oil could<br />
save the day if you eventually run out of<br />
massage oil on a date.<br />
Peanut Oil<br />
Perfect For:<br />
• Dishes that have a lot of nuts in them,<br />
especially with intense heat like in a<br />
stir fry<br />
• Smoke point: 440°F<br />
The advantage and also disadvantage<br />
of the peanut oil is that it tastes exactly<br />
like peanuts. Well, it's entirely idle if<br />
you are coating your wok for... say Thai<br />
cooking, but it isn't that great for coating<br />
your skillet to boil a steak. Its smoke point<br />
is exceptionally high, which makes it<br />
ideal for deep frying as well as regular<br />
frying. Utilise it for dishes that already<br />
are amenable to peanut taste for instance<br />
moles, fried chicken and South East<br />
Asian dishes.<br />
Fun Facts:<br />
Peanut oil goes foul quickly and even<br />
faster than other oils. Purchase little<br />
quantity and store in places with low<br />
temperatures like a dark cabinet far off<br />
from the cooking stove.<br />
EVOO aka Extra virgin<br />
olive oil<br />
Perfect For:<br />
• Sprinkling over delicious dishes, dips,<br />
salad dressing, etc. (in that other)<br />
• Smoke Point: 320°F (do not use EVOO<br />
for high-temperature cooking as it<br />
destroys its excellent flavor and quality.<br />
Cold pressing prepares EVOO, thus<br />
means that it have at a temperature<br />
not higher than 80.5°. More extreme<br />
temperatures will produce some more<br />
oil effortlessly, and this is what makes<br />
this oil more expensive. This retains<br />
more antioxidants, flavours, and<br />
monounsaturated fats and offers a far<br />
more complex and robust flavour profile.<br />
Dependant on the region, flavours<br />
could be buttery, grassy, fruity, or bitter.<br />
Utilising it for those flavours ain't a bad<br />
idea, but not as a lubrication or texture<br />
agent... and obviously not as a means<br />
of deep frying.<br />
Fun Facts<br />
EVOO is most times counterfeited,<br />
buying from a trusted supplier is a way to<br />
confirm authenticity, and you could also<br />
research on that effect.<br />
Sesame Oil<br />
Perfect For:<br />
• Frying and Sautéing<br />
• Smoke Point: 410°F<br />
Though it most times has a nutty aroma,<br />
the sesame oil still has a neutral flavour.<br />
It also has a mid high smoke point; this<br />
makes it a fantastic choice for coating<br />
your wok or fry pan before plunking down<br />
veggies or meat. It incorporates a lot of<br />
minerals, fatty acids, and vitamins before<br />
cooking so that it will work perfectly for<br />
salad dressing, mostly with an Asian<br />
flavour like orange or ginger. The heat<br />
releases more of the Sesame so smoked<br />
sesame oils might taste very nutty. Utilise it<br />
for recipes where you require the sesame<br />
flavour to carry through.<br />
Fun Fact:<br />
There's a saying that originated from<br />
Urdu that goes "there isn't any oil left<br />
in this Sesame" this means a person is<br />
very cranky.<br />
18 <strong>Natural</strong> <strong>Health</strong> * <strong>September</strong> <strong>2017</strong> VOL 83
HEALTH & Wellness<br />
Olive Oil<br />
Perfect For:<br />
• Sautéing, frying, and, deep frying,<br />
you can make this your default oil for<br />
anything.<br />
• Smoke Point: 465°F<br />
The Olive Oil is sure to be in the pans of<br />
the commercial kitchens if they are not<br />
using any vegetable oil. the regular olive<br />
oil usually has an unremarkable ooze,<br />
great working texture which makes it<br />
among the most versatile among cooking<br />
oils, and a high smoke point. Because<br />
it has a palate and a neutral nose, it's<br />
perfect for incorporating pepper, garlic,<br />
and other flavours.<br />
Fun fact:<br />
Some of the popular olive oils are<br />
washed with solvents at an intense<br />
temperature to neutralise or normalise<br />
its flavour. Go with EVOO for taste. But<br />
remember, do not heat it!<br />
Corn/Vegetable/<br />
Canola Oil<br />
Perfect For:<br />
• Deep frying and frying<br />
• Smoke Points: 450°F<br />
This oil comes with a small price tag<br />
with a high smoke point, thus making<br />
this kind of oil the standard issue for most<br />
professional kitchens. It doesn't have a<br />
flavour so whatever you cook in it tastes<br />
like itself and not like the oil. You could<br />
make this your default oil, just like basic<br />
refined salt. Just like salt, it isn't the best<br />
oil for your health; this is why people<br />
are opting for the fancier and more<br />
expensive options. Be sure to use it in<br />
most recipes, and especially for fried<br />
chicken, recipes that involve throwing<br />
stuff in boiling oil and stir-frying.<br />
Fun Fact:<br />
The small price tag is as a result of using<br />
subsidised crops as the primary raw<br />
material for the making of the oil.<br />
Grapeseed Oil<br />
Perfect For:<br />
• Low temperature sautéing and<br />
emulsified recipes.<br />
• Smoke Point: 420°F<br />
Grapeseed oil has been thrown in the<br />
trash bag for a long time now and<br />
referred to as an undesirable byproduct<br />
of wine production. But some fresh<br />
research on how it affects our body<br />
system has made it a cosmetic item in the<br />
present times.<br />
Proof from trusted sources say it curbs<br />
hunger chemically when you consume<br />
even a little. It's an excellent choice, and<br />
it will not separate at lower temperatures.<br />
So it's perfect for making dressings,<br />
sauces, and mayonnaise.<br />
Fun Fact:<br />
This great oil has been used for decades<br />
if not centuries as a skin moisturiser in dry<br />
climates, and it's also awesome with hair.<br />
Avocado Oil<br />
Perfect For:<br />
• Grilling<br />
• Smoke point: 510°F<br />
Avocado oil is known to have one of<br />
the highest smoke points of all other oils.<br />
Which makes it ideal for high-temperature<br />
cooking: stir-frying and fried eggs for<br />
example. It has butter like texture and<br />
flavour as well as a high content of<br />
monounsaturated fat (the good part). Even<br />
with its extreme temperature tolerance, it's<br />
still as versatile as the olive oil. It makes<br />
for great sprinkle or garnishes, especially<br />
when mixed into a vinaigrette.<br />
Fun Fact:<br />
Discovery has been achieved via<br />
reliable research that the lutein in the<br />
avocado oil does a fantastic job with<br />
improving eyesight.<br />
Safflower/Sunflower Oil<br />
Perfect For:<br />
• Substituting vegetable oil.<br />
• Smoke point: 440°F<br />
Produced from pressed seeds of<br />
sunflower and it younger sibling the<br />
safflower, it has the same smoke point,<br />
texture, and flavor as vegetable, canola<br />
and corn oil. It's far better for health, has<br />
less bad fat and much more healthy fat<br />
than the cheaper veggie oils.<br />
You have to keep in mind that it<br />
goes wrong in a short period, so it is<br />
advisable to buy in small bottles. Utilise<br />
in similar baking, frying, and roasting<br />
applications you would with veggie oil.<br />
Fun Fact:<br />
Sunflowers are freaking gigantic. The tallest<br />
species grow as long as thirty feet. That's a<br />
whole lot of seeds and a ton or great oil.<br />
<strong>Natural</strong> <strong>Health</strong> * <strong>September</strong> <strong>2017</strong> VOL 83<br />
19
COVER Story<br />
Davina<br />
Goh<br />
The<br />
Vegan<br />
Warrior<br />
Davina is a quirky yet ballsy woman with years of<br />
experience in the performing arts, emceeing and<br />
modelling. She is also an athlete enthusiast, conservationist<br />
and a passionate vegan who is garnering thousands of<br />
views for her self-made cooking videos under Davina Da<br />
Vegan. A dynamic personality, Davina would go above<br />
and beyond for a physical challenge, even if it means<br />
spending 8 months in a Shaolin kung fu school in China.<br />
Last year, she swam and kayaked 18km as part of the<br />
Raleigh Round Island Challenge at Perhentian Island and<br />
took another challenge – a half marathon at the Men’s<br />
<strong>Health</strong> Women’s <strong>Health</strong> (#MHWHNightRun) Night Run, the<br />
largest night run in Malaysia held in partnership with AIA<br />
Vitality (#AIAVitalityMY) on 22 July at MAEPS, Serdang.<br />
Davina’s interests include animal welfare, voluntary<br />
simplicity, fitness, vegan cooking and travel.<br />
20 <strong>Natural</strong> <strong>Health</strong> * <strong>September</strong> <strong>2017</strong> VOL 83
COVER Story<br />
Full name: Davina Goh<br />
Age: 34<br />
Weight: 52kg<br />
Height: 5’5”<br />
Likes: Clouds and coconuts<br />
Dislikes: Disrespect<br />
Favourite food: All things vegan!<br />
Favourite colour: Blue<br />
Favourite music:<br />
70s Funk and Disco<br />
Favourite place:<br />
Myanmar and Nepal<br />
Favourite pastime: Being outside<br />
What I’m reading now:<br />
The Book: On the Taboo Against<br />
Knowing Who You Are by Alan Watts<br />
My inspiration: My mother and my husband<br />
My motto: Have good intentions and the rest will follow<br />
What gets me going? Laughing children<br />
Something about me that you don’t know: I can wiggle my scalp<br />
How will you best describe yourself?<br />
Not your average person!<br />
Tell us your typical day<br />
Meditating, experimenting in the kitchen, exercise, work and meetings, playing with<br />
my cat, spending time with loved ones, watching a documentary if there’stime.<br />
Three things you’d never leave<br />
home without?<br />
My phone, a notebook and lozenges.<br />
What’s your most memorable moment in life?<br />
Being invited to dance on stage with Jamiroquai in Singapore. Their music helped<br />
me get through a lot of rough times in my youth, and it was the first time travelling by<br />
myself to do something crazy like that, so that moment was a triumph of self-discovery.<br />
How do you pamper yourself in your free time?<br />
I brew a cup of herbal tea, light up some incense, make a turmeric facial mask and<br />
chill out for a bit.<br />
What’s your indulgence?<br />
Vegan ice-cream!<br />
<strong>Natural</strong> <strong>Health</strong> * <strong>September</strong> <strong>2017</strong> VOL 83<br />
21
COVER Story<br />
What’s your secret to looking<br />
so fabulous?<br />
Vegan ice-cream! Haha. A vegan diet is a big aspect, as well<br />
as a young, positive attitude.<br />
What’s your diet like to look<br />
slim and sexy?<br />
I don’t monitor what I eat but I make sure that I always eat<br />
real food – food that are fresh, unprocessed and homemade<br />
whenever possible. I keep myself hydrated and eat a lot of<br />
fresh vegetables and fruits, whole grains, beans and legumes.<br />
For desserts, I also bake my own cakes and cookies. I regularly<br />
post up pictures and recipes of the food and drinks I make on<br />
my Instagram, @imdavinagoh. If you’re curious to check out<br />
#whatveganseat and maybe try it out for yourself!<br />
What’s your philosophy in life?<br />
Great things come out of gratitude.<br />
What’s your ultimate goal<br />
in life?<br />
As a plant-based lifestyle advocate, my ultimate goal is to<br />
encourage and inspire others to lead happier, healthier lives<br />
by adjusting attitudes towards what we put into our bodies.<br />
Malaysia is one of the most obese countries in Southeast<br />
Asia and I am working towards changing that. I have been<br />
receiving messages from people who have been eating less<br />
meat because of knowing who I am and what I do. I hope that<br />
together, we can all take part in this cultural shift towards more<br />
mindful eating.<br />
If you’re to choose only one<br />
among all the roles you play<br />
– teaching, playwriting, spoken<br />
word and dance – which one<br />
would it be and why?<br />
I would certainly pick acting. It has been my first love and still<br />
is, my number one love. As a teenager, I used it to escape<br />
from my insecurities. As the years went by, I started using it to<br />
hone my empathy. It has helped me discover the person who I<br />
am today.<br />
What does fitness mean to you?<br />
Fitness gives me life! It gives me so much energy. It allows me<br />
to appreciate my body for its capabilities; I learn humility from<br />
my injuries and it instils discipline when I need to work hard to<br />
stay strong or be stronger in the face of physical shortcomings.<br />
How do you keep yourself fit?<br />
I just keep moving! I love hiking, swimming, running – anything<br />
that keeps me outdoors. I met my husband at a kungfu school<br />
and we do fitness dates! He’s a great motivator in my life. I<br />
also have regular sessions with a Master Trainer called Jeck<br />
Beng at Fitness First Malaysia. Jeck has been instrumental in<br />
building up my overall strength over the past year.<br />
You’re a vegan and showcase<br />
vegan cooking. Can you tell us<br />
why being a vegan is important<br />
to you? How difficult is it to be<br />
a vegan in Malaysia?<br />
Being a vegan is important to me because it’s the greatest<br />
investment I’ve ever made for my health. And, for that reason, I<br />
believe that a plant-based diet should be important for everyone<br />
else. A majority of us eat several times a day every single day,<br />
so changing what we eat is the easiest and most effective way<br />
to improve our wellbeing. Malaysia is blessed with a huge<br />
variety of tropical fruit and vegetables and beans, tofu and<br />
tempeh are cheap and easily available. I have also observed<br />
that there are now more vegetarian/vegan F&B establishments<br />
in the Klang Valley than there has ever been in the last five<br />
years. It’s a lot easier to maintain a balanced vegan diet here<br />
than many may think!<br />
Can you tell us about your stint<br />
as a student at Maling Shaolin<br />
Kung Fu Academy in Jiangsu<br />
Province, China?<br />
I’m not sure where to start with this because lessons were<br />
learned on so many levels. It was challenging every single<br />
day, not just physically but also dealing with never feeling<br />
good enough. Injuries were frequent which hampered training.<br />
During my time there, China was experiencing one of its hottest<br />
summers and it was also the first time ever that I'd experienced<br />
snow and winter with no central heating at the school. In eight<br />
months my body transformed in strength, endurance, speed and<br />
flexibility. I overcame a lot of fears and made a lot of peace<br />
with myself. I bonded with students from all over the world who<br />
had their own extraordinary stories about how they turned up at<br />
the school. No one was spared from showing their ugly sides<br />
and we relied on each other for encouragement and support.<br />
I still consider them some of my closest friends. It was the<br />
experience of a lifetime and I’d do it all over again, if I was a<br />
bit younger!<br />
22 <strong>Natural</strong> <strong>Health</strong> * <strong>September</strong> <strong>2017</strong> VOL 83
COVER Story<br />
Can you tell us about the<br />
Raleigh Round Island Challenge<br />
at Perhentian Island last year?<br />
Shortly after my return from China, I was approached by a<br />
swimming academy called Advanced Aquatics to be a part of<br />
their endurance swimming programme called Zen Swim. My<br />
coaches suggested that I find a good challenge to apply what I<br />
had learned from them and the Raleigh Round Island Challenge<br />
at the time was the last open-water swimming event of the year.<br />
It involved being in a team of four to swim and kayak 18km<br />
around Perhentian Island. I thought the attempt would also be<br />
a great way to spread awareness about marine conservation.<br />
I trained in Zen Swim for nine months, whilst running a<br />
crowdfunding campaign to support two NGOs, MareCet and<br />
Reef Check Malaysia. I strained my back a week before the<br />
event, so I was nervous I couldn’t do it. But I had a fantastic<br />
team who literally had my back. We managed to complete the<br />
challenge without further injury on top of being in the ocean for<br />
12 hours. My campaign also raised over RM23,000. It was an<br />
event that showed me that we are all capable being a change<br />
in the world if we really want to.<br />
Tell us about your preparation<br />
for Men’s <strong>Health</strong> Women’s<br />
<strong>Health</strong> Night Run, the largest<br />
night run in Malaysia held in<br />
partnership with AIA Vitality<br />
Jeck has been giving me a lot of tough love! He has been<br />
helping to build up my lower body strength, especially in my<br />
glutes – they are my weakness. I’ve done enough squats and<br />
lunges to last a lifetime! I’ve been supplementing my diet with<br />
plant-based protein powders including Soluxe Pea Protein. I’ve<br />
been going for yoga classes to stretch out tired muscles and<br />
maintain my mobility. And I sleep at least seven hours a night.<br />
Sleep is so important for performance!<br />
How would you like to inspire<br />
others to make a change in the<br />
world?<br />
This was not my intention but I suppose that I’ve been living<br />
by example – staying true to myself and my values. I think we<br />
need to revisit our values and principles. A lot of principles get<br />
pushed aside these days as a survival tactic, without thinking on<br />
a deeper level about repercussions. I would like to inspire by<br />
encouraging others to stay genuine. When we are comfortable<br />
with the quirks that make each of us unique and remember the<br />
things that are really important in life, then we can focus better<br />
on the issues that call for our care and concern.<br />
What projects are you<br />
currently working on and<br />
what’s in the pipeline?<br />
I’ve had my first Malay-speaking role in a local film called<br />
‘Safari Mall.’ My appearance is very brief but it was one<br />
of the most immersive experiences I’ve had as an actor.<br />
The film will be out in cinemas soon. Apart from that, I’ll be<br />
participating in the Kuala Lumpur Eco Film Festival in October<br />
at Publika. I’ll be speaking at a Sustainable Farming forum,<br />
besides having a booth of my own to sell my vegan food! I’m<br />
very excited about that.<br />
Where do you see yourself 10<br />
years from now?<br />
I don’t make such long-term goals because it spoils the fun of<br />
finding life out as it happens. I do see myself being very happy.<br />
Maybe I’ll be lounging on a beach somewhere wondering what<br />
I was doing ten years ago!<br />
<strong>Natural</strong> <strong>Health</strong> * <strong>September</strong> <strong>2017</strong> VOL 83<br />
23
Interview<br />
Understand Your Genetic Code,<br />
Realise Your True Potential<br />
Wouldn't it be great if you can empower yourself to look, feel and live your<br />
best with customised wellness and lifestyle solutions tailored to your unique<br />
genetic traits? Well, now it's possible with Imagene Labs – positioned to<br />
be Asia’s most trusted personal genomics service. <strong>Natural</strong> <strong>Health</strong> speaks<br />
to Har Jia Yi, General Manager of Imagene Labs to understand how our<br />
unique genetic profiles can help us realise our full potentials.<br />
Har Jia Yi<br />
What are Imagene Labs tests for?<br />
Simply put. Imagene Labs seeks to empower individuals by<br />
unlocking their genetic code and optimise lives with customised<br />
wellness and lifestyle solutions tailored to each person’s unique<br />
genetic traits.<br />
Imagene lab creates a personalised wellness solutions for<br />
consumers based on their DNA, as you know there is no one<br />
size that fits all. We provide solutions to health, especially in<br />
fitness, nutrition and skincare. For instance, if you ask someone<br />
to lose weight, you can’t just give a general solution like just eat<br />
less and exercise more. It doesn’t just work like that. If it works,<br />
then there would not be fat people in the world. The idea is that<br />
we see a big gap in the market in customised wellness. That<br />
is why we came out with a solution with skincare and nutrition<br />
products based on an individual’s DNA profile.<br />
Customisation is an increasing trend in wellness. So currently<br />
your health profile is now known based on questionnaire or<br />
scanners; both health scanners and skin scanners. Some of<br />
these methods would not meet the objective. Because if you<br />
ask someone “Do you have dry skin?” the answer is based<br />
on what the person feels. So it can be subjective. However,<br />
if it’s based on DNA, it’s more scientific and also objective.<br />
The tests can tell you your risk profile that you may not know<br />
of at the moment; things that may have not happened yet − it’s<br />
preemptive. So, it’s also takes into consideration your future.<br />
We call it preventive and precision wellness. At the moment,<br />
we’ve started with fitness, skincare and nutrition.<br />
Can you tell us briefly the background<br />
of the company?<br />
Imagene Labs is Asia’s leading genetics-driven wellness<br />
company. Imagene Labs was incorporated in Singapore in<br />
<strong>September</strong> 2016 with a growing footprint in South East Asia.<br />
We’re now in Malaysia, Thailand and Hong Kong. We<br />
plan to go into other markets like Indonesia, Vietnam and the<br />
Philippines soon.<br />
Who are your main clients?<br />
We have both B2B and B2C channels. Right now most of<br />
our clients come from B2B because as you can imagine<br />
fitness is very relevant to the gym industry because the way<br />
we test for fitness; we look at endurance, power, injuries,<br />
so on and so forth. The gym trainers use an individual’s<br />
information to create a personalised training programme,<br />
which can add onto their current offering and make the<br />
training programme shorter and cut off all trials and errors.<br />
Some of our corporate clients even provide the test package<br />
as part of their employee benefits.<br />
24 <strong>Natural</strong> <strong>Health</strong> * <strong>September</strong> <strong>2017</strong> VOL 83
Interview<br />
How different is one test from the other?<br />
For fitness we test for 15 traits and cover almost over 110<br />
genes and we are able to tell what they’re good at. For<br />
example, athletic performance, aerobic, how much oxygen<br />
one can pump out, power of endurance, muscle soreness,<br />
injury risk, gaining lean body mass and whether they’re good<br />
at power or endurance sports. So using the information, the<br />
gym trainer can personalise the training programme and help<br />
to reach their goals much faster, for instance, their weight<br />
management goals.<br />
There are also traits for exercise aversion – people will higher<br />
aversion should find an exercise that’s fun. They are not that<br />
motivated on their own and they need to find someone to<br />
exercise with them. We also have ‘obesity potential’ and also<br />
‘difficulty in losing weight’ traits that we can test for. If you know<br />
someone who has a high difficulty is losing weight then maybe<br />
the trainer would want to add on high metabolic activities. As<br />
for skin, we work closely with aesthetic doctors and beauty<br />
spas where we can look at 10 traits covering ageing related<br />
areas like collagen breakdown and skin sensitivity.<br />
Nutrition covers 30 traits. This is very interesting as it tells you<br />
about nutrition deficiencies as well as diet compatibilities.<br />
People go on diet but they don’t know what to follow; low<br />
fat, low carb, and Mediterranean diet plan. Our test will<br />
tell them which will work better for them. We actually have<br />
testimonials of people who have followed such type of diets<br />
and successfully lost weight and maintained because they’re no<br />
more starving themselves but changing the kind of food they’re<br />
eating. We also look at food sensitivity like gluten, beans and<br />
so on.<br />
For skin we look at skin and sensitivity. Let’s take collagen<br />
breakdown. Somebody who is young may not have shown<br />
signs of collagen breakdown but if the report says the person<br />
has a high risk of collagen breakdown, then they need to<br />
take precaution. And the report doesn’t just tell the consumer<br />
the results. We also provide recommendations based on<br />
diet, lifestyle, exercise changes and skincare, what kind of<br />
ingredients they should look for when they’re buying their<br />
products. We close the loop by providing them customised<br />
product using the latest German technology which we’re<br />
working with our partners to provide.<br />
For each person, we’ve a different plans based on their results<br />
– what they actually need and we’ve doctors who treat the ratio<br />
and it would be mixed according to the person’s needs. Some<br />
people may need two, three or four scoops depending on what<br />
formulation is recommended.<br />
How does the genetic testing work and<br />
what at what age can one take it?<br />
Your DNA does not change – it’s a one-time test telling you<br />
what your body – your natural traits are and how to combat<br />
it if there is something negative. If there is something positive<br />
for instance, somebody has good endurance, the person can<br />
technically train for a marathon. So it actually tells people<br />
what their potentials are. It’s an easy test too. And it needs just<br />
your saliva. The DNA result will be delivered in two weeks<br />
and another week to deliver your product. Based on market<br />
standards, a child as young as two years can take the test.<br />
Anyone younger than that may not have the cheek cells for the<br />
DNA test. The oldest can be of any age.<br />
Can one choose the type of DNA to<br />
be tested?<br />
You can choose the type of test and the product that you want<br />
to consume. Our most popular one is the all 3-in-1 plus two<br />
products because we bundle in such a way that it’s more<br />
value-added.<br />
Can you share how any of your clients<br />
has benefitted from the DNA results?<br />
One very good example is a client of ours in Singapore, in<br />
her 30s, who was trying to lose weight. She had tried many<br />
different types of diets but failed. So, based on our test we<br />
found that she responds better to low fat diet. She changed her<br />
diet accordingly to our test recommendations. She followed<br />
a low fat meal plan, doesn’t starve herself. All she did was<br />
reduce her fat intake and to just enjoy her food, and she was<br />
soon able to reduce around 5kg within two months. It was<br />
gradual and not drastic like in extreme diet.<br />
For more information on a tailored DNA test visit<br />
www.imagenelabs.com or email hello@imagenelabs.com<br />
<strong>Natural</strong> <strong>Health</strong> * <strong>September</strong> <strong>2017</strong> VOL 83<br />
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SPECIAL<br />
World Heart Day<br />
<strong>September</strong> 28<br />
Krill Oil vs Fish Oil<br />
Which One Is For You?<br />
Which omega-3 supplement should we be reaching for? Let’s<br />
look up the health benefits of fish oil and krill oil.<br />
More people are turning to krill oil for omega 3 nutrition<br />
because of its significant advantages over other marine oils. Like<br />
fish oils, krill oil is naturally loaded with heart-healthy omega 3<br />
essential fatty acids EPA and DHA. Essential fatty acids support<br />
cardiovascular health, healthy cognitive function, joint health<br />
and more.<br />
Although research continues to clarify the roles of DHA and EPA,<br />
some evidence suggests that DHA may be more important in<br />
certain situations, while EPA may be more important in others.<br />
Keep in mind, however, that participants in most studies were<br />
not eating diets rich in DHA or EPA (i.e., not eating fish at least<br />
twice a week) according to ConsumerLab.com.<br />
It’s not clear that any type of fish oil supplement will provide<br />
value if you are already getting substantial amounts of EPA<br />
and DHA naturally from foods. In fact, in terms of general<br />
cardiovascular benefit, it’s pretty clear that you are better off<br />
eating fish (not fried!) than taking a supplement. But if you won’t<br />
eat fish or other foods rich in EPA and DHA, consider taking a<br />
supplement.<br />
26 <strong>Natural</strong> <strong>Health</strong> * <strong>September</strong> <strong>2017</strong> VOL 83
SPECIAL<br />
Here are some of the benefits which have been seen with EPA and DHA supplementation:<br />
DHA<br />
Pregnancy – DHA is important during pregnancy for<br />
normal development of the infant and may decrease<br />
premature births. Pregnant women should get at least<br />
200 mg of DHA per day from a supplement or lowmercury<br />
fish.<br />
Depression – Large<br />
amounts of EPA relative<br />
to DHA may help relieve<br />
depression in cases<br />
of moderate to severe<br />
depression (not mild<br />
depression).<br />
EPA<br />
Periodontitis – High-dose DHA has helped improve<br />
periodontitis (inflammation around the teeth<br />
causing pocketing), although this was not seen<br />
with high-dose EPA.<br />
Anxiety – A supplement<br />
high in EPA helped reduce<br />
anxiety in students.<br />
Chemotherapy – A<br />
supplement providing<br />
a large amount of EPA<br />
has helped prevent<br />
weight loss during<br />
cancer chemotherapy.<br />
Age-related Cognitive Decline – Studies have shown<br />
a modest benefit with a supplement high in DHA. A<br />
supplement high in EPA did not have this benefit.<br />
Alzheimer's disease – A<br />
supplement containing more<br />
EPA than DHA helped slow<br />
cognitive decline in patients<br />
with Alzheimer's disease.<br />
This has not been seen with<br />
supplements higher in DHA.<br />
However, no omega-3<br />
supplement can reverse<br />
Alzheimer's disease.<br />
EPA and DHA<br />
Acne – A high-dose combination of EPA and DHA helped reduced the number and severity of acne in men and women.<br />
Strength training – More equal combinations of EPA and DHA have helped improve strength during strength training<br />
in a study of older women.<br />
High triglycerides – Very high doses of EPA and DHA from concentrated fish oil can lower triglyceride levels.<br />
Heart health<br />
Omega-3s from fish-oil pills and fatty fish can reduce the risk of heart attacks and strokes, research has found.<br />
Both fish-oil pills and krill-oil supplements supply the healthful omega-3 fatty acids DHA and EPA.<br />
With all the marketing material out there, it can be hard to know which omega-3 supplement you should be taking.<br />
<strong>Natural</strong> <strong>Health</strong> * <strong>September</strong> <strong>2017</strong> VOL 83<br />
27
SPECIAL<br />
The differences between the two<br />
Krill oil<br />
Krill oil is a nutrient-dense substance extracted from a tiny,<br />
bottom-of-the-food-chain crustacean that lives in the icy<br />
waters around the Antarctic. It is said to provide the same<br />
health benefits as fish oil because it is also a rich source of<br />
the omega-3 fatty acids eicosapentaenoic acid (EPA) and<br />
docosahexaenoic acid (DHA), which are essential to health.<br />
arthritis, for example, may need to take nine to 14 standard<br />
capsules a day, whereas, according to krill oil marketing, only<br />
one capsule is needed for the same effect.<br />
Those in the krill oil business also say it is a safer and<br />
cleaner product because it is sourced from less contaminated<br />
waters. From an eco point of view, it seems to depend on<br />
where the oil is bought from. Manufacturer of krill oil should<br />
demonstrate that the krill is sourced in an environmentally<br />
sustainable manner with minimal harm to local ecosystems<br />
and limited by-catch.<br />
Have in mind that krill oil supplements could be more<br />
expensive than fish oil because of the expensive processes<br />
undertaken to ensure quality and eco-sustainability.<br />
The main selling points for krill oil are that its omega-3s<br />
are packaged differently from fish oils, in the form of a<br />
phospholipid that is easier for the body to absorb, and that it<br />
has the added bonus of containing another essential nutrient,<br />
choline, as well as an antioxidant.<br />
The benefits that set krill oil apart<br />
Some findings show that krill oil has a few benefits that may<br />
make it a superior omega 3 source when compared to<br />
traditional fish oil supplements. Krill oil contains carotenoid<br />
antioxidant astaxanthin. Fish oil does not. Astaxanthin is a<br />
high powered antioxidant with a molecular structure that<br />
makes it very effective at neutralizing free radicals.<br />
According to manufacturers krill oil has better absorption rate<br />
– up to 60 per cent – means less capsules need to be taken<br />
to achieve the desired health benefits. People taking fish oil for<br />
Fish oil<br />
Supporters of the fish oil industry point to the large body of<br />
research conducted on the benefits of fish oil compared with<br />
the research on krill oil, which both camps say is fairly thin<br />
on the ground. For now, fish oil has the backing of many<br />
years of scientific research, which shows that it fully deserves<br />
all the hype about its health benefits. Many say that fish oil<br />
works because of the many clinical<br />
trials that show this.<br />
Fish oil and krill oil are both<br />
great sources of omega-3 and<br />
complement each other. The most<br />
important message for now is that<br />
you get your recommended daily dose of omega-3s from<br />
whatever source there is. If you are taking an omega-3<br />
supplement, check if the oil has the recommended daily dose<br />
of 500mg.<br />
Tip: whichever<br />
type you<br />
choose, look<br />
for a reputable<br />
brand that<br />
follows good<br />
manufacturing<br />
processes and<br />
uses sustainably<br />
harvested oil.<br />
Bottom line<br />
More clinical research is needed. Most people can get enough<br />
DHA and EPA by eating fatty, low-mercury fish – such as<br />
Alaskan salmon and sardines – at least twice weekly.<br />
If you take a supplement, consult a doctor because krill oil and<br />
fish oil may interact with some drugs, including blood thinners.<br />
Fishy burps?<br />
You may have heard<br />
that krill oil doesn’t<br />
cause the dreaded<br />
fishy burps that fish oil<br />
can. This is yet to be<br />
confirmed. However,<br />
you can minimise the<br />
problem by freezing<br />
pills, taking fish-oil<br />
supplements at the start<br />
of a meal, or buying<br />
an odourless brand.<br />
Sources:<br />
www.consumerreports.org<br />
www.bodyandsoul.com.au<br />
www.webmd.com<br />
28 <strong>Natural</strong> <strong>Health</strong> * <strong>September</strong> <strong>2017</strong> VOL 83
SPECIAL<br />
Unclog Your Arteries <strong>Natural</strong>ly<br />
As we grow older, our blood vessels become more rigid and<br />
less elastic because we all develop a degree of atherosclerosis,<br />
a condition that occurs when a substance called plague builds<br />
up in the walls of the arteries. The plaques are made up of<br />
cholesterol, fat, cellular waste product, calcium and fibrin (a<br />
clotting material in the blood). The buildups narrow the arteries,<br />
reducing blood flow and the supply of oxygen to the cells.<br />
When a blood clot forms, it can partly or completely block the<br />
flow of the blood. Clogged arteries can lead to a heart attack<br />
or stroke.<br />
Endothelial cells coat the inner surface of blood vessels, forming<br />
a continuous lining called endothelium for the entire vascular<br />
system and play a key role in the maintaining homeostasis of<br />
circulation. Endothelial cells secrete vasoactive substances that<br />
cause relaxation(vasodilation) and contraction (vasocontriction)<br />
of the underlying smooth muscle, thus controlling blood<br />
pressure. Endothelial cells also control blood clot and platelet<br />
adhesion as well as regulate immune and inflammatory<br />
reactions. Endothelial dysfunction is an initiative step in the<br />
development of atherosclerosis and appears to result from<br />
reduced levels of nitric oxide (NO) availability. Nitric oxide<br />
(NO) released by endothelial NO synthase (eNOS) causes<br />
smooth muscle cell relaxation and stops platelet aggregation<br />
and adhesion, thus contributing maintenance of vascular<br />
integrity. This is critical in preventing blood clots in the vascular<br />
system that can lead to cardiovascular diseases.<br />
Herbal Extracts with Plaque Preventive<br />
Properties<br />
Till now there are a few natural supplements with herbal extracts<br />
that hold strong scientific evidence in preventing additional<br />
plaque from forming and improving blood circulation naturally.<br />
• Olive Extracts (Fruit & Leaf)<br />
RR<br />
Contain high levels of<br />
antioxidants, including<br />
hydroxytyrosol, oleuropein,<br />
triterpenoids and tocopherol<br />
(vitamin E)<br />
RR<br />
Protect LDL cholesterol from<br />
oxidation in the walls of blood<br />
vessels.<br />
• Pomegranate Fruit Extract<br />
RR<br />
Contains punicalagin, a unique<br />
and powerful antioxidant that<br />
contributes highly to the control of<br />
cardiovascular risk.<br />
RR<br />
Improves coronary endothelialdependent<br />
relaxation.<br />
RR<br />
Reduces blood pressure and stress<br />
hormone level.<br />
• Gingko Biloba Extract<br />
RR<br />
Inhibits platelet aggregation<br />
induced by platelet-activating<br />
factor (PAF) and lipid<br />
peroxidising agents.<br />
RR<br />
Exhibits vasodilating effect.<br />
RR<br />
Alleviates symptoms associated<br />
with cerebral blood flow.<br />
This article is brought to you by Nutriva International Sdn. Bhd.
SPECIAL<br />
Mono<br />
& Poly<br />
Are You Getting<br />
Enough Me?<br />
World Heart Day<br />
<strong>September</strong> 28<br />
Omega-3 and Omega-6<br />
How much do you include healthier<br />
fats in your diet to help reduce the<br />
risk of heart disease? <strong>Health</strong>ier<br />
fats include monounsaturated fats<br />
and polyunsaturated fats (omega-3<br />
and omega-6). These fats help the<br />
cholesterol balance in your blood by<br />
decreasing the bad (LDL) cholesterol<br />
and increase the good (HDL)<br />
cholesterol. Replacing saturated and<br />
trans fats with healthier ones helps to<br />
lower your risk of heart disease.<br />
Make sure you have these healthier<br />
sources of fat in your healthy<br />
balanced diet.<br />
Monounsaturated fat<br />
Sources of monounsaturated fat<br />
include:<br />
• avocados<br />
• almonds, cashews and peanuts<br />
• cooking oils made from plants or<br />
seeds like canola, olive, peanut,<br />
soybean, rice bran, sesame and<br />
sunflower oils.<br />
Polyunsaturated fat<br />
Sources of polyunsaturated fat (both<br />
omega-3 and omega-6) include:<br />
• fish<br />
• tahini (sesame seed spread)<br />
• linseed (flaxseed) and chia seeds<br />
• soybean, sunflower, safflower, and<br />
canola oil, and margarine spreads<br />
made from these oils<br />
• pine nuts, walnuts and brazil nuts.<br />
Omega-3<br />
Omega-3 fats are a type of<br />
polyunsaturated fat that, like other dietary<br />
polyunsaturated fats, reduce your risk of<br />
heart disease. Omega-3s can:<br />
• lower heart rate and improve heart<br />
rhythm<br />
• decrease the risk of clotting<br />
• lower triglycerides<br />
• reduce blood pressure<br />
• improve blood vessel function and<br />
delay the build up of plaque (a fatty<br />
substance) in coronary arteries.<br />
Try to include omega-3 fats from all of<br />
these 3 sources as part of a healthy<br />
eating pattern:<br />
Marine: Omega-3 is found mainly in<br />
oily fish like tuna, salmon, sardines and<br />
blue mackerel. Other good sources are<br />
fish like barramundi and flathead, and<br />
seafood like scallops and mussels. Try<br />
to eat 2–3 serves a week.<br />
Plants: Good sources of plant-based<br />
omega-3 include walnuts, linseed<br />
(flaxseed), chia seeds and oils<br />
and spreads made from canola or<br />
soybean. Aim to include foods that<br />
provide at least 1 gram of plantsourced<br />
omega-3 every day.<br />
Animals: Omega-3 is also found in<br />
animal products like eggs, chicken<br />
and beef.<br />
For people who don’t eat fish,<br />
omega-3 capsules or liquids can also<br />
help supplement your intake.<br />
Omega-6: Omega-6 is a type<br />
of polyunsaturated fat that lowers<br />
LDL cholesterol. Eating foods with<br />
unsaturated fat, including omega-6,<br />
instead of foods high saturated and<br />
trans fats helps to get the right balance<br />
for your blood cholesterol (lower LDL<br />
and increase HDL).<br />
Easy ways to eat more<br />
healthy fats<br />
Include 2–3 serves of fish a week<br />
(100–150 g per serve).<br />
Use nuts and seeds in your breakfast.<br />
Sprinkle ground linseed on cereal or<br />
try a handful of almonds sprinkled<br />
over yoghurt.<br />
A handful (about 30 g) of unsalted<br />
nuts makes a healthy snack any time<br />
of the day.<br />
Use oils made from olive, sunflower,<br />
canola and safflower oils in cooking<br />
and try tahini, nut butters or avocado<br />
on sandwiches and toast.<br />
Choose wholegrain bread with linseeds.<br />
Add foods containing good fats to<br />
your main meals. Use avocado,<br />
pine nuts or sesame seeds in salads.<br />
Sprinkle nuts or seeds over vegetables.<br />
Add walnuts, ground or whole linseeds<br />
and chia seeds to stir fries.<br />
References:<br />
www.heartfoundation.org.au<br />
www.heart.org<br />
30 <strong>Natural</strong> <strong>Health</strong> * <strong>September</strong> <strong>2017</strong> VOL 83
SPECIAL<br />
Saturated and<br />
trans fats<br />
Eat less of me<br />
Too much unhealthy saturated and trans<br />
fat increases your risk of heart disease.<br />
Limit saturated fat, and avoid trans fat.<br />
World Heart Day<br />
<strong>September</strong> 28<br />
Saturated fat<br />
Eating a lot of saturated fat<br />
increases your blood cholesterol,<br />
in particular increasing the bad<br />
(LDL) cholesterol. Choosing foods<br />
with healthier fats instead helps to<br />
balance your blood cholesterol,<br />
by increasing the good (HDL)<br />
cholesterol and lowering the bad<br />
(LDL) cholesterol, which reduces your<br />
risk of heart disease.<br />
Saturated fat mainly comes from<br />
the fat you can see on meat and<br />
chicken, from dairy products and<br />
from some plant foods like palm<br />
and coconut oil. It can be found<br />
in processed foods like biscuits,<br />
pastries and takeaway foods that<br />
have used ingredients like butter,<br />
palm oil (often simply called<br />
vegetable oil), cheese and meat.<br />
For heart health, it is recommended<br />
saturated fat be only 7% of your<br />
total energy intake. For example, for<br />
an average adult intake of 8700<br />
kilojoules, 7% is about 16 grams of<br />
saturated fat.<br />
Trans fat<br />
To reduce the risk of heart disease,<br />
limit trans fat as much as possible.<br />
Trans fat increases our risk of heart<br />
disease by increasing the bad (LDL)<br />
cholesterol and lowering the good<br />
(HDL) cholesterol in our blood.<br />
Small amounts of trans fats naturally<br />
occur in dairy products, beef, veal,<br />
lamb and mutton. The way some<br />
fats and oils are processed during<br />
manufacturing produces artificial<br />
or ‘industrially produced’ trans fats.<br />
They’re in foods that use partially<br />
hydrogenated vegetable fats, like<br />
deep-fried foods and baked foods like<br />
biscuits, cakes, pastries and buns.<br />
For heart health, it is recommended<br />
that less than 1% of total energy<br />
should come from trans fat.<br />
Trans fat on food<br />
labels<br />
In many countries manufacturers<br />
don’t have to list trans fat on the<br />
nutrition information panel. So if you<br />
want to reduce trans fat in your food<br />
supply, take a closer look at the<br />
labelling of trans fat.<br />
Tips for eating less<br />
saturated and trans<br />
fats<br />
• Choose reduced fat milk, cheese<br />
and yoghurt.<br />
• On packaged food products<br />
in the supermarket, check the<br />
ingredients list for ‘hydrogenated<br />
oils’ or ‘partially hydrogenated<br />
vegetable oils’ and avoid foods<br />
with these.<br />
• Eat less bought cakes, biscuits<br />
and pastries. Also limit takeaway<br />
food like hamburgers, pizza and<br />
hot chips. These foods should<br />
only be eaten sometimes and in<br />
small amounts.<br />
• Trim all the fat you can see off<br />
meat, and remove skin from<br />
chicken.<br />
• Avoid processed meat (e.g.<br />
sausages and salami).<br />
• Eat fish instead of meat 2–3<br />
times a week, and choose<br />
legume or bean-based meals<br />
twice a week.<br />
<strong>Natural</strong> <strong>Health</strong> * <strong>September</strong> <strong>2017</strong> VOL 83<br />
31
SPECIAL<br />
Hope in Breast Cancer<br />
Don’t Lose Hope; It Isn’t Over Till It’s Over.<br />
The big C is daunting and despairing. When a person<br />
is diagnosed with cancer, their world often seems like its<br />
collapsing around them. This is an understandable feeling,<br />
but it doesn’t have to necessarily be that way. Today’s<br />
advancement in technology has a promising outlook on the<br />
increase of cancer survivors in years to come.<br />
‘Early Detection and Early Treatment Save Lives’ has been the<br />
mantra for cancer since decades ago. Women who reached<br />
the age of 40 are encouraged to get mammograms while<br />
manual breast examination should be constantly done by<br />
younger women, especially those with a family history of the<br />
disease.<br />
Doctors today are able to detect breast cancer at a much<br />
earlier stage thanks to advanced technology in screening that<br />
could identify the cancer and being able to undergo treatment<br />
earlier before it spreads aggressively.<br />
Understanding your condition is the key. Here's a closer look<br />
at breast cancer and what happens down the line.<br />
32 <strong>Natural</strong> <strong>Health</strong> * <strong>September</strong> <strong>2017</strong> VOL 83
SPECIAL<br />
Dr Ng Char Hong<br />
MBChB (UK), M Surgery (UM), AM (Mal)<br />
Consultant Breast & Breast Reconstructive Surgery<br />
What Is Breast Cancer?<br />
Breast cancer is a condition that starts<br />
from an uncontrolled growth of breast<br />
cells that develops into a malignant<br />
tumour. It is the most common type of<br />
cancer among women in Malaysia.<br />
Averages of 4,000 new cases are<br />
reported each year, where 1 in 19<br />
Malaysian women are diagnosed with<br />
breast cancer.<br />
Are You At Risk?<br />
Being a woman in itself poses a risk<br />
of developing breast cancer, although<br />
there is a very small percentage of<br />
men who are at risk as well. Certain<br />
women post a higher risk due to early<br />
menarche, late menopause, did not<br />
produce children, didn't breast feed<br />
for 6 months, and obesity. However,<br />
some inherited their condition from other<br />
female family members who had<br />
breast cancer.<br />
Warning Signs:<br />
•Swelling of all or part of the breast<br />
•Skin irritation or dimpling<br />
•Breast pain<br />
•Nipple pain or the nipple<br />
turning inward<br />
•Redness, scaliness, or thickening of the<br />
nipple or breast skin<br />
•A nipple discharge other than<br />
breast milk<br />
•A lump in the underarm area<br />
You Have Been<br />
Diagnosed; What To Do<br />
Now?<br />
<strong>Natural</strong>ly, you will go through all the<br />
motion; shock, anger, sadness and<br />
despair. First of all, try your best to<br />
calm down and not panic.What<br />
you should do:<br />
1) Get a biopsy – the doctor will<br />
remove a small piece of tissue from the<br />
lump tocheck it for cancer cells.<br />
2) The cancer cells will be graded to<br />
predict how fast the cancer is likely to<br />
grow and spread.<br />
3) Get advice from the doctor on<br />
which treatment is best for you.<br />
4) Do not give up and stay positive.<br />
Breast Cancer Surgery<br />
– Choosing Between<br />
a Lumpectomy and a<br />
Mastectomy<br />
A lumpectomy is often called breast<br />
conserving therapy because the goal<br />
is to remove the cancer and leave the<br />
healthy tissues behind. A mastectomy<br />
is the removal of all the breast gland<br />
tissue, which usually includes the nipple<br />
as well. Both have the same outcome<br />
inoverall survival rates.<br />
With a lumpectomy, the area of<br />
cancer could be removed and still<br />
maintain a natural looking breast with<br />
minimal scarring. With oncoplastic<br />
breast surgery technique, tissues are<br />
transferred to fill in the spot that was<br />
removed by loosening the surrounding<br />
tissue and surgically designing the area<br />
so that it should not look hollowed<br />
out. If you have a mastectomy, you<br />
have an option to undergo a breast<br />
reconstruction surgery to build a breast<br />
shape that looks a lot like your<br />
natural breast.<br />
Radiation Treatment<br />
Radiation therapy uses high-energy rays<br />
to kill any cancer cells that may still be<br />
left in the breast after a lumpectomy<br />
thus increasing the success rate of the<br />
procedure. It is typically not necessary<br />
for a patient who is<br />
having a mastectomy.<br />
<strong>Natural</strong> <strong>Health</strong> * <strong>September</strong> <strong>2017</strong> VOL 83<br />
33
SPECIAL<br />
There are 2 types<br />
of radiation therapy<br />
treatment for breast<br />
cancer offered in<br />
SunMed:<br />
1) Intraoperative<br />
radiotherapy (IORT)<br />
Intraoperative radiation therapy<br />
(IORT) is a procedure to treat breast<br />
cancer during surgery by delivering<br />
a concentrated dose of radiation<br />
therapy to a tumour bed, which are<br />
the tissues surrounding the cancer.<br />
It is used during a lumpectomy, a<br />
breast conservation surgery while the<br />
patient is still in the operating room<br />
and unconscious. The miniaturised<br />
radiation device is inserted in the<br />
lumpectomy cavity after the tumour<br />
has been removed.<br />
This customisable form of radiation<br />
therapy helps kill microscopic<br />
disease, reduce the amount of time<br />
of radiation treatment and provide an<br />
added radiation "boost" to generate a<br />
more positive outcome for the surgery.<br />
2) External beam<br />
radiotherapy (EBRT)<br />
External beam radiation is one of the<br />
most common types of radiation therapy<br />
used for cancer treatment. EBRT delivers<br />
high-energy rays to tumours using a<br />
special X-ray machine called a linear<br />
accelerator.<br />
The machine scans the body, and<br />
emitting high dose of radiation that could<br />
be delivered from any angle and shapes<br />
the radiation beam to the contour of the<br />
tumour.<br />
This specialised focus will do less<br />
damage to normal tissues while it<br />
destroys cancerous cells and shrinks<br />
tumours. Examples of EBRT include<br />
3D conformal radiation therapy, IMRT,<br />
IGRT, TomoTherapy and stereotactic<br />
radiosurgery.<br />
Hormone Therapy for<br />
Breast Cancer<br />
Certain types of cancer are affected by<br />
hormones in the blood. These hormones<br />
attach to special proteins called<br />
hormone receptors. These hormone<br />
receptors, estrogen receptor-positive (ERpositive)<br />
and/or progesterone receptorpositive<br />
(PR-positive) help the cancer<br />
cells grow. All tumours are checked for<br />
hormone receptors by testing the tissue<br />
that was removed during a biopsy.<br />
Hormone therapies are often used to<br />
treat hormone receptor-positive breast<br />
cancers. It slows down or stops the<br />
growth of hormone receptor-positive<br />
tumours by preventing the cancer cells<br />
from getting the hormones they need<br />
to grow. It can also be used to treat<br />
cancer that relapses after treatment<br />
or that have spread to other parts of<br />
the body. As it is a form of systemic<br />
therapy, it could reach cancer cells in<br />
any part of the body and not just in the<br />
breast.<br />
Chemotherapy for Breast<br />
Cancer<br />
Chemotherapy is a treatment that uses<br />
drugs to kill cancer cells. It may be<br />
injected into the vein or taken orally. The<br />
drug travels through the bloodstream<br />
to reach cancer cells in most parts of<br />
the body. Chemotherapy does not<br />
apply to all breast cancer cases apart<br />
from certain conditions that require this<br />
method.<br />
•Before surgery (neoadjuvant<br />
chemotherapy)<br />
Neoadjuvant chemo is given before the<br />
surgery takes place. It aims to shrink the<br />
tumour so that it can be removed with<br />
less extensive surgery.<br />
•After surgery (adjuvant chemotherapy)<br />
Adjuvant chemo is used after surgery<br />
to try to eradicate any cancer cells that<br />
may have been left behind or spread<br />
but can't be detected, even on imaging<br />
tests.<br />
•For advanced breast cancer<br />
Chemo is normally used as the main<br />
method of treatment for women whose<br />
cancer has spread outside the breast<br />
and underarm area.<br />
34 <strong>Natural</strong> <strong>Health</strong> * <strong>September</strong> <strong>2017</strong> VOL 83
SPECIAL<br />
Surprising Acid<br />
Reflux Symptoms<br />
That Aren't Heartburn.<br />
An Overview on Gastroesophageal Reflux<br />
36 <strong>Natural</strong> <strong>Health</strong> * <strong>September</strong> <strong>2017</strong> VOL 83
SPECIAL<br />
Dr Dennis Khoo Yeap Teng<br />
Consultant Gastroenterologist, Hepatologist & Physician<br />
MBBS (Malaya), MRCP (UK), MRCPS (Glasgow), AM (Mal),<br />
Fellowship in Gastroenterology, Hepatology & Advanced<br />
Endoscopy (MOH), MAGA (USA), MACG (USA), National<br />
Gastroenterolgy and Endoscopy Trainer (MOH)<br />
Tropicana Medical Centre<br />
Gastroesophageal reflux, also known<br />
as acid reflux, occurs when the stomach<br />
contents reflux or back up into the<br />
esophagus and/or mouth. Reflux is a<br />
normal process that occurs in healthy<br />
infants, children, and adults. Most<br />
episodes are brief and do not cause<br />
bothersome symptoms or complications.<br />
In contrast, people with<br />
gastroesophageal reflux disease (GERD)<br />
experience bothersome symptoms as a<br />
result of the reflux. Symptoms can include<br />
heartburn, regurgitation, vomiting, and<br />
difficulty or pain with swallowing. The<br />
reflux of stomach acid can adversely<br />
affect the vocal cords causing hoarseness<br />
or even be inhaled into the lungs (called<br />
aspiration).<br />
What Is<br />
Gastroesophageal<br />
Reflux?<br />
When we eat, food is carried from<br />
the mouth to the stomach through the<br />
esophagus, a tube-like structure that is<br />
approximately 26cm long and 2.5cm<br />
wide in adults. The esophagus is made<br />
of tissue and muscle layers that expand<br />
and contract to propel food to the<br />
stomach through a series of wave-like<br />
movements called peristalsis.<br />
At the lower end of the esophagus,<br />
where it joins the stomach, there is<br />
a circular ring of muscle called the<br />
lower esophageal sphincter (LES). After<br />
swallowing, the LES relaxes to allow<br />
food to enter the stomach and then<br />
contracts to prevent the back-up of food<br />
and acid into the esophagus.<br />
However, sometimes the LES is weak or<br />
becomes relaxed because the stomach is<br />
distended, allowing liquids in the stomach<br />
to wash back into the esophagus. This<br />
happens occasionally in all individuals.<br />
Most of these episodes occur shortly<br />
after meals, are brief, and do not cause<br />
symptoms. Normally, acid reflux should<br />
occur only rarely during sleep.<br />
Acid reflux — Acid reflux becomes<br />
gastroesophageal reflux disease (GERD)<br />
when it causes bothersome symptoms or<br />
injury to the esophagus. The amount of<br />
acid reflux required to cause GERD varies.<br />
In general, damage to the esophagus is<br />
more likely to occur when acid refluxes<br />
frequently, the reflux is very acidic, or<br />
the esophagus is unable to clear away<br />
the acid quickly. The most common<br />
symptoms associated with acid reflux are<br />
heartburn, regurgitation, chest pain, and<br />
trouble swallowing. The treatments of<br />
GERD are designed to prevent one or all<br />
of these symptoms from occurring.<br />
Hiatus hernia — the diaphragm is a<br />
large flat muscle at the base of the lungs<br />
that contracts and relaxes as a person<br />
breathes in and out. The esophagus<br />
passes through an opening in the<br />
diaphragm called the diaphragmatic<br />
hiatus before it joins with the stomach.<br />
Normally, the diaphragm contracts,<br />
which improve the strength of the LES,<br />
especially during bending, coughing,<br />
or straining. If there is a weakening in<br />
the diaphragm muscle at the hiatus, the<br />
stomach may be able to partially slip<br />
through the diaphragm into the chest,<br />
forming a sliding hiatus hernia.<br />
The presence of a hiatus hernia makes acid<br />
reflux more likely. A hiatus hernia is more<br />
common in people over age 50. Obesity<br />
and pregnancy are also contributing<br />
factors. The exact cause is unknown but<br />
may be related to the loosening of the<br />
tissues around the diaphragm that occurs<br />
with advancing age. There is no way to<br />
prevent a hiatus hernia.<br />
<strong>Natural</strong> <strong>Health</strong> * <strong>September</strong> <strong>2017</strong> VOL 83<br />
37
SPECIAL<br />
Acid Reflux Symptoms<br />
People who experience heartburn at<br />
least two to three times a week may<br />
have gastroesophageal reflux disease,<br />
or GERD. The most common symptom<br />
of GERD, heartburn is experienced as<br />
a burning sensation in the centre of the<br />
chest, which sometimes spreads to the<br />
throat; there also may be an acid taste<br />
in the throat. Other symptoms of reflux<br />
maybe surprising and include:<br />
• Stomach pain<br />
• Non-burning chest pain<br />
• Difficulty swallowing (called<br />
dysphagia), or food getting stuck<br />
• Painful swallowing<br />
• Persistent laryngitis/hoarseness<br />
• Persistent sore throat<br />
• Chronic cough, new onset asthma, or<br />
asthma only at night<br />
• Regurgitation of foods/fluids; taste of<br />
acid in the throat<br />
• Sense of a lump in the throat<br />
• Worsening dental disease<br />
• Recurrent lung infections (called<br />
pneumonia)<br />
• Chronic sinusitis<br />
• Waking up with a choking sensation<br />
When to seek help — the following<br />
signs and symptoms may indicate a<br />
more serious problem, and should<br />
be reported to a healthcare provider<br />
immediately:<br />
• Difficulty or pain with swallowing<br />
(feeling that food gets "stuck")<br />
• Unexplained weight loss<br />
• Chest pain<br />
• Choking<br />
• Bleeding (vomiting blood or darkcoloured<br />
stools)<br />
Acid Reflux Complications<br />
The vast majority of patients with gastroesophageal reflux disease will not develop<br />
serious complications, particularly when reflux is adequately treated. However, a<br />
number of serious complications can arise in patients with severe gastroesophageal<br />
reflux disease.<br />
Ulcers — Ulcers can form in the<br />
esophagus as a result of burning from<br />
stomach acid. In some cases, bleeding<br />
occurs. You may not be aware of<br />
bleeding.<br />
Stricture — Damage from acid<br />
can cause the esophagus to scar and<br />
narrow, causing a blockage (stricture)<br />
that can cause food or pills to get stuck<br />
in the esophagus. The narrowing is<br />
caused by scar tissue that develops as a<br />
result of ulcers that repeatedly damage<br />
and then heal in the esophagus.<br />
Lung and throat problems —<br />
Some people reflux acid into the throat,<br />
causing inflammation of the vocal cords,<br />
a sore throat, or a hoarse voice. The<br />
acid can be inhaled into the lungs and<br />
cause a type of pneumonia (aspiration<br />
pneumonia) or asthma symptoms.<br />
Chronic acid reflux into the lungs<br />
may eventually cause permanent lung<br />
damage, called pulmonary fibrosis or<br />
bronchiectasis.<br />
Barrett's esophagus — Barrett's<br />
esophagus occurs when the normal<br />
cells that line the lower esophagus<br />
(squamous cells) are replaced by a<br />
different cell type (intestinal cells). This<br />
process usually results from repeated<br />
damage to the esophageal lining, and<br />
the most common cause is longstanding<br />
gastroesophageal reflux disease. The<br />
intestinal cells have a small risk of<br />
transforming into cancer cells.<br />
Esophageal cancer — A major<br />
risk factor for adenocarcinoma of the<br />
oesophagus is Barrett's esophagus,<br />
discussed above. However, only a small<br />
percentage of people with GERD will<br />
develop Barrett's esophagus and an<br />
even smaller percentage will develop<br />
adenocarcinoma.<br />
38 <strong>Natural</strong> <strong>Health</strong> * <strong>September</strong> <strong>2017</strong> VOL 83
SPECIAL<br />
Reflux Treatment<br />
Gastroesophageal reflux disease is treated according to its<br />
severity.<br />
Mild symptoms — Initial treatments for mild acid reflux<br />
include dietary changes and using non-prescription medications<br />
like antacid.<br />
Lifestyle changes — Weight loss – Losing weight may help<br />
people who are overweight to reduce acid reflux.<br />
• Raise the head of the bed six to eight inches –<br />
Although most people only have heartburn for the two- to<br />
three-hour period after meals, some wake up at night with<br />
heartburn. People with nighttime heartburn can elevate the<br />
head of their bed, which raises the head and shoulders<br />
higher than the stomach, allowing gravity to prevent acid<br />
from refluxing.<br />
Raising the head<br />
of the bed can be<br />
done with blocks<br />
of wood under<br />
the legs of the<br />
bed or a foam<br />
wedge under the<br />
mattress. Several<br />
manufacturers<br />
have developed<br />
commercial<br />
products for this purpose. However, it is not helpful to use<br />
additional pillows; this can cause an unnatural bend in the<br />
body that increases pressure on the stomach, worsening<br />
acid reflux.<br />
• Avoid acid reflux-inducing foods – Some foods<br />
also cause relaxation of the lower esophageal sphincter,<br />
promoting acid reflux. Excessive caffeine, chocolate,<br />
alcohol, peppermint, and fatty foods may cause bothersome<br />
acid reflux in some people.<br />
• Quit smoking – Saliva helps<br />
to neutralise refluxed acid, and<br />
smoking reduces the amount of<br />
saliva in the mouth and throat.<br />
Smoking also lowers the pressure<br />
in the lower esophageal sphincter<br />
and provokes coughing, causing<br />
frequent episodes of acid reflux in<br />
the esophagus. Quitting smoking<br />
can reduce or eliminate symptoms of<br />
mild reflux.<br />
• Avoid large<br />
and late meals<br />
– Lying down with<br />
a full stomach may<br />
increase the risk<br />
of acid reflux. By<br />
eating three or<br />
more hours before<br />
bedtime, reflux<br />
may be reduced.<br />
In addition, eating<br />
smaller meals may<br />
prevent the stomach<br />
from becoming<br />
overdistended,<br />
which can cause<br />
acid reflux.<br />
• Avoid tight fitting clothing – At minimum, tight-fitting<br />
clothing can increase discomfort, but it may also increase<br />
pressure in the abdomen, forcing stomach contents into the<br />
esophagus.<br />
Antacids — Antacids are commonly used for short-term relief<br />
of acid reflux. However, the stomach acid is only neutralised<br />
very briefly after each dose, so they are not very effective.<br />
Histamine antagonists — the histamine antagonists<br />
reduce production of acid in the stomach. However, they are<br />
somewhat less effective than proton pump inhibitors (PPIs).<br />
Example of histamine antagonists available is ranitidine (Zantac),<br />
Moderate to severe symptoms — Patients with<br />
moderate to severe symptoms of acid reflux, complications of<br />
gastroesophageal reflux disease, or mild acid reflux symptoms<br />
that have not responded to the lifestyle modifications and the<br />
medications described above usually require treatment with<br />
prescription medications. Most patients are treated with a<br />
proton pump inhibitor.<br />
Proton pump inhibitors — PPIs include omeprazole<br />
(omesec, losec), esomeprazole (Nexium), lansoprazole<br />
(Prevacid), dexlansoprazole (dexilant), pantoprazole (controloc),<br />
and rabeprazole (pariet), which are stronger and more effective<br />
than the H2 antagonists.<br />
Once the optimal dose and type of PPI is found, you will<br />
probably be kept on the PPI for approximately eight weeks.<br />
Depending upon your symptoms after eight weeks, the<br />
medication dose may be decreased or discontinued. If<br />
symptoms return within three months, long-term treatment is<br />
usually recommended. If symptoms do not return within three<br />
months, treatment may be needed only intermittently. The goal<br />
of treatment for GERD is to take the lowest possible dose of<br />
medication that controls symptoms and prevents complications.<br />
Proton pump inhibitors are safe, although they may be<br />
expensive, especially if taken for a long period of time. Longterm<br />
risks of PPIs may include an increased risk of gut infections,<br />
or reducedabsorption of minerals and nutrients. In general,<br />
these risks are small. However, even a small risk emphasizes<br />
the need to take the lowest possible dose for the shortest<br />
possible time.<br />
<strong>Natural</strong> <strong>Health</strong> * <strong>September</strong> <strong>2017</strong> VOL 83<br />
39
Recipes of the Month<br />
Everything<br />
Eggs<br />
EVERYTHING EGGS offers a fresh,<br />
unique and modern take on the<br />
humblest of foods. Eggs, without<br />
question, remain one of the most<br />
inexpensive, healthful and readily<br />
available food items. Eggs are an<br />
extremely useful ingredient and so<br />
fundamental to cooking that every<br />
culture has its own egg-based<br />
recipes for any meal at any time<br />
of the day. Here are four recipes<br />
you can try out today.<br />
The author, Azian Hasan blogs<br />
about food at azianhasan.<br />
com and is the author of five<br />
cookbooks. She also shares<br />
her recipes on TV9’s morning<br />
talk show, Nasi Lemak Kopi<br />
O. A mother of three, she<br />
loves cooking for her family<br />
and has a culinary certificate<br />
from Seri Ain Culinary School.<br />
Learn more about Azian<br />
Hasan: azianhasan.com<br />
40 <strong>Natural</strong> <strong>Health</strong> * <strong>September</strong> <strong>2017</strong> VOL 83
Recipes of the Month<br />
Egg Pops<br />
Makes 8-10 pops<br />
Ingredients<br />
• 2 large eggs<br />
• 1 cup evaporated milk<br />
• 1 cup self-raising flour<br />
• ½ tsp vanilla essence<br />
• 1 tbsp butter<br />
• Jam<br />
• ¼ tsp salt<br />
Method<br />
1. Blend the milk, eggs, selfraising<br />
flour, vanilla essence<br />
and salt in an electric mixer<br />
until completely combined.<br />
2. Preheat the oven to 180°C.<br />
Let the batter rest while the<br />
oven heats.<br />
3. Put the muffin mould in the<br />
oven for 2 minutes to warm.<br />
4. Remove the muffin mould from<br />
the oven and butter it.<br />
5. Pour the batter mixture into<br />
each cup three quarters full<br />
and bake for 10-15 minutes<br />
or until brown.<br />
6. Cool the egg pops, cut them<br />
into half and spread the jam<br />
inside them.<br />
Egg Crostini with<br />
Tomato and Avocado<br />
Ingredients<br />
• 4 large eggs<br />
• 8 slices of French bread<br />
• 1 avocado, mashed<br />
• ¼ cup fresh milk<br />
• 5 cherry tomatoes, diced<br />
• 3 tbsp butter<br />
• ¼ tsp ground black pepper<br />
• ¼ tsp salt<br />
Garnishings<br />
1 tsp chives, cut into 1cm lengths<br />
Method<br />
1. Preheat the oven to 180°C.<br />
2. Melt 2 tablespoons of the butter and brush it<br />
on both sides of each slice of French bread.<br />
Arrange the slices on a baking tray and bake<br />
for 5 minutes or until golden brown. Remove<br />
the bread from the oven and set it aside.<br />
3. In a bowl, whisk together the eggs, milk, salt<br />
and pepper.<br />
4. Heat a medium non-stick sauté pan over<br />
medium-low heat. Melt the remaining<br />
tablespoon of butter in the pan. Pour in the<br />
eggs and cook them, stirring as needed, until<br />
they’re scrambled to your desired consistency.<br />
5. Spread a portion of the mashed avocado on<br />
one side of each slice of toasted bread. Top the<br />
avocado with the scrambled eggs and garnish<br />
with the diced cherry tomatoes and chives.<br />
<strong>Natural</strong> <strong>Health</strong> * <strong>September</strong> <strong>2017</strong> VOL 83<br />
41
Recipes of the Month<br />
Baked Cheese with<br />
Egg and Prawn<br />
Ingredients<br />
Method<br />
• 2 large eggs<br />
• 7 large prawns, shelled, with<br />
tails intact<br />
• 1 cup fresh milk<br />
• 1 tbsp butter<br />
• 2 tbsp all-purpose flour<br />
• 30g cheddar cheese, grated<br />
• ¼ tsp ground white pepper<br />
• ¼ tsp salt<br />
1. Melt the butter, then add the<br />
flour and stir well. Pour in the<br />
fresh milk, a little at a time,<br />
and continue whisking for 2-3<br />
minutes or until the mixture<br />
thickens. Set aside.<br />
2. Preheat the oven to 180°C.<br />
3. Beat the eggs, add them to<br />
the mixture and season with<br />
ground white pepper and salt.<br />
4. Mix well and transfer it into an<br />
ovenproof casserole dish. Put<br />
the shrimp on top and bake<br />
for 10-15 minutes. Serve.<br />
Spicy Tomato<br />
Baked Eggs<br />
Ingredients<br />
• 4 large eggs<br />
• 1 large yellow onion, diced<br />
• 1 can tomato purée<br />
• 1 red chilli, sliced thinly<br />
• 1 clove of garlic, pounded<br />
• 2 stalks coriander leaves,<br />
coarsely chopped<br />
• 1 tomato, diced<br />
• 1 tsp paprika<br />
• 1 tbsp cooking oil<br />
• ¼ tsp ground white pepper<br />
• 1 tsp sugar<br />
• ¼ tsp salt<br />
Method<br />
1. Heat the oil in a pan. Sauté the<br />
yellow onion and garlic until<br />
fragrant.<br />
2. Stir in the diced tomato, red<br />
chilli, paprika, tomato purée,<br />
ground white pepper, sugar<br />
and salt. Cook until the gravy<br />
thickens.<br />
3. Make 4 dips in the gravy, then<br />
crack an egg into each.<br />
4. Cover the pan and cook over<br />
low heat for 6-8 minutes or until<br />
the eggs are done to your liking.<br />
5. Sprinkle with chopped coriander<br />
leaves. Serve.<br />
42 <strong>Natural</strong> <strong>Health</strong> * <strong>September</strong> <strong>2017</strong> VOL 83
FITNESS Bytes<br />
Vegetarian diets almost twice<br />
as effective in reducing body<br />
weight, study finds<br />
Dieters who go vegetarian not only lose weight more<br />
effectively than those on conventional low-calorie diets<br />
but also improve their metabolism by reducing muscle<br />
fat, a new study published in the Journal of the American<br />
College of Nutrition has found.<br />
Losing muscle fat improves glucose and lipid metabolism<br />
so this finding is particularly important for people with<br />
metabolic syndrome and type 2 diabetes, says lead<br />
author, Dr. Hana Kahleová, Director of Clinical Research<br />
at the Physicians Committee for Responsible Medicine in<br />
Washington DC.<br />
“Vegetarian diets proved to be the most effective diets<br />
for weight loss. However, we also showed that a<br />
vegetarian diet is much more effective at reducing muscle<br />
fat, thus improving metabolism. This finding is important<br />
for people who are trying to lose weight, including<br />
those suffering from metabolic syndrome and/or type 2<br />
diabetes. But it is also relevant to anyone who takes their<br />
weight management seriously and wants to stay lean and<br />
healthy,” she said.<br />
www.sciencedaily.com<br />
Can this kind of rock<br />
climbing treat depression?<br />
Bouldering, a form of rock climbing that involves climbing<br />
rocks or walls to a moderate height without ropes or a<br />
harness, could be an effect way to treat symptoms of<br />
depression. For a recent study, researchers led a team<br />
that involved more than 100 individuals in a bouldering<br />
intervention in Germany, where some hospitals have begun<br />
to use climbing as a therapeutic treatment.<br />
Team co-leader Eva-Maria Stelzer, who began researching<br />
the benefits of bouldering while completing her master’s<br />
in psychology at the University of Erlangen-Nuremberg in<br />
Germany explains that bouldering has a number of other<br />
important characteristics that make it especially beneficial<br />
for the treatment of depression, namely that it helps boost<br />
self-efficacy and social interactions—both of which hold<br />
innate benefits for dealing<br />
with depression.<br />
“You have to be mindful and focused on the moment. It<br />
does not leave much room to let your mind wonder on<br />
things that may be going on in your life—you have to focus<br />
on not falling,” Stelzer says.<br />
Teens get as much physical<br />
activity as 60-year-olds,<br />
study shows<br />
Lack of exercise is a risk factor for many serious conditions. The fact<br />
that neither adults nor teenagers get as much exercise as they should is,<br />
perhaps, not very surprising. But new research shows that the situation<br />
might be a lot more worrying than previously believed.<br />
The Centers for Disease Control and Prevention (CDC) recommend that<br />
adults engage in at least 2.5 hours of physical activity per week.<br />
The CDC also reports that only 1 in 5 adults get this much physical activity.<br />
People who do not get the exercise they need are more likely to die<br />
prematurely or develop a range of serious illnesses such as heart disease,<br />
stroke, type 2 diabetes, depression, and some forms of cancer. Not only do<br />
adults not get enough exercise, but teenagers fare even worse. Fewer than<br />
3 in 10 high school students get a minimum of 60 minutes of daily physical<br />
activity, which is the level of exercise recommended by both the CDC and<br />
the World <strong>Health</strong> Organization (WHO).<br />
<strong>Natural</strong> <strong>Health</strong> * <strong>September</strong> <strong>2017</strong> VOL 83<br />
43
FITNESS & Weight Loss<br />
How fit<br />
are you for<br />
your age?<br />
It’s only human to work out what you’re good at –<br />
then do that on repeat.<br />
Take running 5km for example. You might be able<br />
to do it without even breaking a sweat, but ask you<br />
to hold pigeon pose for 60 seconds? Unbearable.<br />
Too many of us focus on one type of exercise, such<br />
as a weekly run or spin class, rather than having<br />
a varied exercise routine that covers strength,<br />
stamina and mobility.<br />
5 components of physical<br />
fitness<br />
There are actually five components of physical<br />
fitness: muscular strength (think power), muscular<br />
endurance (think time), cardiovascular endurance<br />
(think heart and oxygen pumping exercise over<br />
time), body fat composition (think compared to<br />
muscle) and finally flexibility (think mobility).<br />
An effective fitness program will attempt to improve<br />
all five components.<br />
Exercise is important at any age but as we get<br />
older exercise becomes even more important for<br />
our mental and physical health,” says Associate<br />
Professor Briony Dow, Director of the National<br />
Ageing Research Institute.<br />
But just how ‘fit’ should you be<br />
at your age?<br />
Sure push-ups and burpees are important, but<br />
this list proves it takes more than just cardio to<br />
be defined as ‘fit’. Here is the checklist for each<br />
generation, as shared by Virgin Active fitness<br />
expert Tim Wright with The Telegraph. How do<br />
you rate?<br />
44 <strong>Natural</strong> <strong>Health</strong> * <strong>September</strong> <strong>2017</strong> VOL 83
FITNESS & Weight Loss<br />
In your 20s<br />
you should be<br />
able to...<br />
Run 5km in 30 minutes<br />
Do 20 burpees in a row<br />
Hold a full plank for<br />
one minute<br />
In your<br />
30s you should be<br />
able to...<br />
Run 2km in less than 12 minutes<br />
Hold a plank for 45 seconds<br />
Dead lift more than 50 per cent<br />
of your body weight<br />
In your 40s<br />
you should be<br />
able to...<br />
Sprint for 60 seconds<br />
without stopping<br />
Do 10 push-ups without<br />
stopping<br />
Touch your toes<br />
comfortably with<br />
straight legs<br />
In your<br />
50s you should be<br />
able to...<br />
Run at a moderate pace for 60<br />
seconds without stopping<br />
Do five burpees without stopping<br />
Lower yourself into a cross-legged<br />
position on the floor without<br />
using your hands, and then<br />
return to standing<br />
In your<br />
60s you should be<br />
able to...<br />
Regularly take more than 10,000<br />
steps in a day<br />
Do 12 body weight squats<br />
without stopping<br />
Touch your fingertips with one<br />
hand over your shoulder and<br />
the other behind your<br />
back<br />
In your<br />
70s you should be<br />
able to...<br />
Walk 1.5km in less than 15 minutes<br />
Climb a flight of stairs with 10 steps<br />
in under 30 seconds comfortably<br />
Rise to stand from a chair without<br />
using your hands or arms, and<br />
repeat at least 12 times in<br />
30 seconds.<br />
<strong>Natural</strong> <strong>Health</strong> * <strong>September</strong> <strong>2017</strong> VOL 83<br />
45
FITNESS & Weight Loss<br />
Bye-Bye<br />
Jiggly<br />
Arms!<br />
7 Exercises<br />
to Burn Arm<br />
Fat Fast<br />
Have you ever wished to have sculpted, attractive and<br />
toned arms? Having those flabby arms makes you feel<br />
self-conscious and makes you look a little out of proportion<br />
even if you have normal weight. You feel embarrassed and<br />
quit wearing sleeveless dresses and tops. But don’t worry!<br />
Now with just 7 easy moves you can get perfectly toned<br />
and slimed arms. You don’t have to invest buying costly<br />
equipments and waste time at the gym. These exercises are<br />
super easy and so effective to reduce excess arm fat.<br />
1 Arm Circles<br />
An easy and effective exercise to tone arms, underarms and improve shoulder<br />
flexibility. You can do this exercise anywhere, anytime while watching TV or<br />
listening to the radio. This exercise can be done while sitting or standing based on<br />
your comfort.<br />
Targets – Upper arms, Underarms, Biceps, Triceps and Shoulders.<br />
1. Comfortably sit on a mat and extend your arms straight out to the sides, your<br />
arms should be held parallel to the ground.<br />
2. Now rotate your arms in small, circular motion.<br />
3. Do in clockwise and anticlockwise direction.<br />
4. Repeat for 20 times each in both the direction.<br />
46 <strong>Natural</strong> <strong>Health</strong> * <strong>September</strong> <strong>2017</strong> VOL 83
FITNESS & Weight Loss<br />
2 Arm Flapping<br />
This is another fun way to lose arm fat fast. All you have to do is flap your<br />
arms just like birds flap their wings. This exercise release stress and tension<br />
from your body, sculpts your arms, shoulders and hand.<br />
Targets – Upper arms, Lower arms, Underarms, Shoulder<br />
and Hand<br />
1. Comfortably sit on a mat and extend your arms straight out to the sides.<br />
2. Slightly bend your elbows and flap your arms to feel that you are flying.<br />
3. Do this arm flapping for 3 counts, followed by a hand clap<br />
over the head.<br />
4. Repeat this process for 20 times.<br />
3 Arm Pulldown Exercise<br />
This exercise tones your arm muscles and eliminates excess upper back fat.<br />
You can do this exercise without using any weights or special equipments.<br />
Targets – Arms, Shoulders, Chest and Upper Back Fat<br />
1. Raise your arms up straight over your head.<br />
2. Close your hands tightly and pull down your arms close towards the sides<br />
of your chest.<br />
3. Hold the position for 5 counts and then release.<br />
4. Repeat for 15 times.<br />
4 One Arm Side Stretch<br />
This exercise stretches your arms, chest and upper back muscles. This arm<br />
exercise is really fun to do. Just maintain the rhythm and you will feel like you<br />
are dancing.<br />
Targets – Arms, Shoulders, Triceps and Upper Back Fat<br />
1. Bend your elbows and keep your arms close to your chest.<br />
2. Stretch one arm out and to the side and then return to the original position.<br />
3. Similarly Repeat for the other arm.<br />
4. Do this exercise 25 times each with alternate arms.<br />
<strong>Natural</strong> <strong>Health</strong> * <strong>September</strong> <strong>2017</strong> VOL 83<br />
47
FITNESS & Weight Loss<br />
5 Swing Arms<br />
This exercise may look easy but it really works. If you don’t like running, then<br />
this is the best alternative for you. This exercise tones your upper body, arms,<br />
shoulders and biceps.<br />
Targets – Arms, Biceps, Shoulder and Underarms.<br />
1. Stand straight with your head up and feet a little wide apart and arms<br />
down at your sides.<br />
2. Keep your body still and just swing your arms forward and backward.<br />
3. Move your arms faster and continuously for 2 minutes to burn<br />
excess arm fat.<br />
6 Triple Raise Exercise<br />
Triple raise exercise is a great arm toning exercise. It’s super easy and can<br />
you do it almost anywhere. This exercise also tones and shape your upper<br />
body.<br />
Targets – Arms, Shoulder, Biceps, Upper body and<br />
Underarms.<br />
1. Comfortably sit on a mat and extend your arms in front at chest level.<br />
2. Your arms should be parallel to the ground.<br />
3. Raise your arms above your head and then slowly return to starting<br />
position (arms at your chest level).<br />
4. Similarly raise your arms to the left side and then return to the starting<br />
position. Repeat for right side.<br />
5. Perform for a total of 15 repetitions.<br />
7 Shoulder Rotation Exercise<br />
This is an easy, relaxing exercise that you can do after you have completed<br />
all of the above 6 exercises. This exercise strengthens your shoulder muscles,<br />
releases tension and reduces your arm fat. Make sure you do this exercise in<br />
a right way otherwise it’s not effective. Check the below steps.<br />
Targets – Shoulder, Arms and Underarms<br />
1. Place your palms on your shoulders and rotate your shoulders.<br />
2. Make sure the elbows touch each other slightly at every rotation.<br />
3. Do this 10 times each for both the direction, clockwise and anticlockwise.<br />
48 <strong>Natural</strong> <strong>Health</strong> * <strong>September</strong> <strong>2017</strong> VOL 83
FITNESS & Weight Loss<br />
9 Gym<br />
Habits<br />
That Are<br />
Damaging<br />
To Your Skin<br />
We all know that exercise is good for your body. And when you’re<br />
headed to the gym, it’s likely you’re more focused on the workout than<br />
anything else. However, one aspect that you should keep in mind is your<br />
skin. You’d be surprised how a trip to the gym can have quite an impact<br />
on the health of your skin, especially if you aggravate it with less-thanhealthy<br />
skin habits. Check out these gym habits that you may be guilty of!<br />
Wearing Too Much<br />
Makeup<br />
Is this worth the clog? Your pores need<br />
to breathe, and adding sweat to makeup<br />
can cause a build-up that will block your<br />
pores, which can lead to breakouts. And<br />
you’d end up having streaky makeup<br />
anyway! Go to the gym makeup free;<br />
you’ll get a better natural glow from your<br />
workout than from any bronzer.<br />
Cleansing Your Face<br />
Keep your skin clear while you sweat!<br />
Wash your face to eliminate the oils,<br />
bacteria and sweat have accumulated<br />
on the skin. Gently cleanse your face<br />
with a mild cleanser before and after<br />
a workout to remove any dirt and<br />
impurities! And always to wash your<br />
hands before washing your face.<br />
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FITNESS & Weight Loss<br />
Not Protecting Your Skin<br />
When exercising outdoors, SPF is vital. From<br />
premature ageing to melanoma, the risks of<br />
sun damage are well-known. It’s important<br />
to choose the right sunscreen formula as<br />
oily sunscreen can cause acne by clogging<br />
pores. So keep your skin protected with<br />
a lightweight or oil-free moisturiser with<br />
adequate broad spectrum protection.<br />
Showering<br />
with Hot Water<br />
It may be tempting to jump into the<br />
shower and relax with a nice long hot<br />
one after a good workout. Hot water<br />
may soothe your tired muscles, but it<br />
will strip your skin of vital oils. And that<br />
would result in your skin getting dry,<br />
itchy and unhappy. Opt for a lukewarm<br />
shower instead, or even a cold<br />
refreshing one.<br />
Keeping Your Hair Down<br />
Wear a hair or headband to keep your<br />
hair up! Hair should always be pulled<br />
back away from the face to keep sweat<br />
away from your face. Hair products such<br />
as conditioners, sprays, gels are unsuitable<br />
for the face and can alter the PH of the<br />
skin and clog pores leading to breakouts.<br />
Not Using Moisturiser<br />
When you sweat during a workout, your skin<br />
loses moisture, leaving the skin dehydrated.<br />
And dehydrated skin will result in premature<br />
ageing and the potential for pores to clog. The<br />
best time to rehydrate thirsty skin is right out of<br />
the shower. So, take a few minutes to keep<br />
your skin hydrated, and replenish by applying<br />
a lightweight moisturiser and body lotion;<br />
applying while the skin is still damp is best.<br />
Cross-Contamination<br />
Avoid touching your face and skin<br />
after using un-sanitised machines<br />
and yoga mats. These things<br />
are used by many, many people<br />
throughout the day and you can<br />
bet that bacteria and germs are<br />
pretty happy with these spots.<br />
Avoid transferring these nasties to<br />
your face and if possible, wipe<br />
down the machine or mat before<br />
you use it.<br />
This article is brought to you be<br />
PurelyB. Visit www.purelyb.com<br />
Staying In Your Gym<br />
Clothes All Day<br />
Keeping your workout clothes on after you<br />
exercise can be bad for your skin! Your damp<br />
clothing is the ideal breeding ground for<br />
bacteria and fungus. This can cause body<br />
acne, a weakened immune system, vaginal<br />
and skin yeast infection, just to name a few.<br />
You also don’t smell your best after a workout<br />
so a change of clothes is always a good idea.<br />
Being dehydrated<br />
Staying hydrated is important to have a<br />
glowing complexion! Your body loses<br />
more moisture in heated environments, so<br />
keep hydrated after, or even during your<br />
workout for your skin to recover. And yes,<br />
water is best. Carry a water bottle with you<br />
so it’ll be easy for you to stay hydrated.<br />
50 <strong>Natural</strong> <strong>Health</strong> * <strong>September</strong> <strong>2017</strong> VOL 83
PROMO<br />
Nessa Presents The Future Of Hearing<br />
Care Innovation As Malaysia Gets Noisier<br />
World’s 1st Remote Technology, Made-For-TV & iPhone Hearing Aids<br />
Debut To Cater To Modern Lifestyles<br />
Nessa (Asia’s most innovative hearing care solutions) has<br />
officially launched the Nessa brand and its innovative hearing<br />
solutions to the Malaysian media. This could not have been<br />
timelier as Malaysia gets noisier, to a level that jeopardises<br />
health – young and old alike.<br />
The World <strong>Health</strong> Organisation (WHO) estimates that the<br />
prevalence of disabling hearing loss in adults (65+) is highest in<br />
South East Asia (48%) and Asia Pacific (43.5%). Globally, there<br />
are 360 million persons in the world with disabling hearing<br />
loss. In Malaysia, 30% of the 3.8 million elderlies have some<br />
degree of hearing loss.<br />
Our modern lifestyle is constantly exposing us to noise pollution,<br />
be it at work or at recreational activities – that leads to a<br />
decrease in the average age of when hearing loss occurs.In<br />
2015, WHO reported that 1.1 billion teenagers and young<br />
adults are at risk of hearing loss due to unsafe sounds levels<br />
(from prolonged exposure to personal audio devices, clubs,<br />
concerts and noisy workplaces).<br />
Occupational health doctor Dr. Abed Onn stated that hearing<br />
loss is one of the top 3 occupational diseases in Malaysia<br />
alongside lower back pain and upper limb muscular disorders.<br />
Nessa presented the future of hearing care solutions to suit<br />
modern lifestyles, which essentially addresses three key areas:<br />
“Stigma, Convenience & Cost”.<br />
Nessa is the first hearing care provider to offer testing and<br />
hearing aid fitting and adjustments remotely from the comfort and<br />
convenience of any location you may be in. Customers have<br />
unlimited support from Audiologists at the comfort of their home and<br />
dedicated call centre support by Hearing & Lifestyle Advisors. This<br />
makes it easy, enjoyable and convenient for customers.<br />
To obtain a better picture of the hearing conditions in Malaysia,<br />
Nessa released findings of a national survey conducted since<br />
January. According to the survey, 65% have not done a hearing<br />
test before. The top three hearing issues or related symptoms<br />
Malaysians experience are ringing in the ears (40%), giddiness/<br />
dizziness (25%) and difficulties in hearing (22%). More than 50%<br />
said that by hearing better, they could improve interactions with<br />
friends and families, and over 30% said they would be able to<br />
do lot of things like before and boost their confidence.<br />
According to research, 90% of Malaysians with hearing loss<br />
do not use hearing aids in spite of the potential physical and<br />
psychological consequences it may have on their lives. Most<br />
perceived hearing device is costly or wearing them means one<br />
must be ‘old’ and ‘disabled”. Some also thinks that hearing loss<br />
is part of ageing and therefore ignore the problem. Some might<br />
even have bought an amplifier which could have exacerbated<br />
hearing conditions.<br />
With world-class hearing devices made in Denmark, the hearing<br />
aids provided by Nessa are co-designed with Apple, made for<br />
TV and made-for-iPhone.<br />
Hearing devices provided by Nessa are light and comfortable,<br />
weigh 3 grams and are as small as a 10-cent coin.They are<br />
almost invisible when worn. This would address any stigma for<br />
anyone resistant to wear a hearing aid.<br />
Nessa has created a world’s first – a bundle which includes not<br />
only hearing aids, but also a combination of attractive lifestyle<br />
privileges, products and services such as a free 40" LCD TV,<br />
free shopping vouchers or instant cashback or even a free<br />
iPhone. This translates into more savings and value when you<br />
purchase one of Nessa’s hearing care packages.<br />
For more information, please logon to www.nessa.my or call 1800281180<br />
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51
FITNESS Bytes<br />
One minute of running per day<br />
associated with better bone<br />
health in women<br />
Scientists from the University of Exeter and the University<br />
of Leicester found those who did "brief bursts" of highintensity,<br />
weight-bearing activity equivalent to a mediumpaced<br />
run for pre-menopausal women, or a slow jog for<br />
post-menopausal women, had better bone health.<br />
"We don't yet know whether it's better to accumulate this<br />
small amount of exercise in bits throughout each day or<br />
all at once, and also whether a slightly longer bout of<br />
exercise on one or two days per week is just as good as<br />
1-2 minutes a day," said lead author Dr Victoria Stiles, of<br />
the University of Exeter. "But there's a clear link between this<br />
kind of high-intensity, weight-bearing exercise and better<br />
bone health in women.<br />
www.sciencedaily.com<br />
Flip-flops: Fun in the Sun,<br />
but Tough on Feet<br />
Flip-flops – the unstructured footwear can cause problems,<br />
one expert says.<br />
"Wearing flip-flops is better than going barefoot because<br />
they do provide some protection for the bottoms of your<br />
feet, but that's about it," she said. "Flip-flops don't offer any<br />
arch or heel support, and you have to grip them with your<br />
toes to keep them on. Wearing them for too long or for the<br />
wrong activity can cause a lot of different problems," she<br />
explained. Walking in flip-flops also can alter your natural<br />
stride, resulting in shin splints, Achilles tendon problems and<br />
lower back pain.<br />
health.usnews.com<br />
Low physical activity<br />
increases risk of bladder,<br />
kidney cancer<br />
Most of us know that physical activity is good for us. But a new study<br />
shows that a chronic lack of physical activity can drastically increase<br />
the chance of developing cancer in the bladder and kidneys, and it<br />
suggests that engaging in more physical activity may reduce this risk.<br />
Overall, the authors found "evidence of a positive association between<br />
renal and bladder cancer with lifetime recreational physical inactivity."<br />
Specifically, they found that those who were physically inactive were 77<br />
percent more likely to develop renal cancer and 73 percent more likely<br />
to develop cancer of the bladder.<br />
A similar risk was found among people with obesity and people with a<br />
normal body weight – that is, having a body mass index (BMI) of below 30.<br />
This suggests that leading a sedentary lifestyle is an independent factor that<br />
influences bladder and renal cancer risk independently of obesity.<br />
www.medicalnewstoday.com<br />
52 <strong>Natural</strong> <strong>Health</strong> * <strong>September</strong> <strong>2017</strong> VOL 83
PREVENTION & Remedies<br />
World Alzheimer’s Day<br />
<strong>September</strong> 21<br />
Alzheimer's<br />
Watch Out for the<br />
Warning Signs<br />
At present, 18 million people worldwide have the disease. By 2020, there will be 34 million. In Malaysia, it<br />
is estimated that there are currently about 50,000 people with the disease. However, most of them are not<br />
diagnosed. This is because relatives think that the symptoms displayed are a normal part of growing old and<br />
thus do not seek medical advice on it.<br />
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53
PREVENTION & Remedies<br />
Alzheimer's Disease affects not only the<br />
patients themselves, but also profoundly<br />
changes the lives of family members<br />
and close friends. Someone they love<br />
and care for gradually disintegrates as<br />
a person. Caring for a loved one with<br />
Alzheimer's Disease is sometimes referred<br />
to as a "36-hour-a-day" task. However,<br />
proper understanding of the disease and<br />
management of the patient can reduce<br />
the burden considerably and greatly<br />
improve the quality of life for patients,<br />
their caregivers and families.<br />
Alzheimer’s: A Much<br />
Misunderstood Disease<br />
Alzheimer's Disease is the most common<br />
form of dementia. It is NOT a part of<br />
normal ageing, but a disease involving<br />
the progressive loss of brain nerve cells.<br />
Since these nerve cells are essential<br />
for normal thought, memory and other<br />
brain functions, people with Alzheimer's<br />
Disease suffer a decline of mental<br />
functions which eventually interferes with<br />
the patient's normal daily activities.<br />
Over time, Alzheimer's Disease patients<br />
lose their ability to perform even the<br />
most basic activities of daily living like<br />
brushing one's teeth, putting on clothes,<br />
bathing, etc. In the end, the ability to<br />
walk and talk may be lost as well.<br />
Known as the disease of "The Long<br />
Goodbye", the illness often stretches over<br />
10 and even 20 years. Despite intensive<br />
research in recent years, the disease is<br />
still not yet fully understood, and there is<br />
still no known cure.<br />
Who Is At Risk?<br />
Those most at risk of developing<br />
Alzheimer's Disease are the elderly, and<br />
the risk increases with age. According<br />
to statistics worldwide, one in 20<br />
of those aged 65 and above have<br />
Alzheimer's Disease. However, amongst<br />
those aged 80 and above, one in five<br />
have Alzheimer's Disease. There is also<br />
a smaller group of people who may<br />
develop what is called Early Onset<br />
Alzheimer's from as young as their 40s or<br />
even late 30s.<br />
Warning Signs of<br />
Alzheimer's Disease<br />
There are Ten Common Symptoms that<br />
can serve as a general guideline to help<br />
identify Alzheimer's Disease sufferers. If<br />
you think that these problems are affecting<br />
your daily life, or the life of someone you<br />
know, you should talk to your doctor, or<br />
encourage them to talk to theirs.<br />
Symptoms vary between Alzheimer's<br />
disease and other types of dementia, but<br />
there are broad similarities between them<br />
all. The most common signs are memory<br />
loss and the loss of practical abilities,<br />
which can lead to withdrawal from work<br />
or social activities.<br />
What to look out for...<br />
1Memory loss<br />
Declining memory, especially shortterm<br />
memory, is the most common early<br />
symptom of dementia. People with ordinary<br />
forgetfulness can still remember other<br />
facts associated with the thing they have<br />
forgotten. For example, they may briefly<br />
forget their next-door neighbour's name but<br />
they still know the person they are talking<br />
to is their next-door neighbour. A person<br />
with dementia will not only forget their<br />
neighbour's name but also the context.<br />
2Difficulty performing<br />
familiar tasks<br />
People with dementia often find it hard<br />
to complete everyday tasks that are so<br />
familiar we usually do not think about how<br />
to do them. A person with dementia may<br />
not know in what order to put clothes on<br />
or the steps for preparing a meal.<br />
3Problems with language<br />
A person with dementia often forgets<br />
simple words or substitutes unusual<br />
words, making speech or writing hard to<br />
understand.<br />
4Disorientation to time<br />
and place<br />
People with dementia can become lost<br />
in familiar places such as the road they<br />
live in, forget where they are or how they<br />
got there, and not know how to get back<br />
home. A person with dementia may also<br />
confuse night and day.<br />
5Poor or decreased judgement<br />
People with dementia may dress<br />
inappropriately, wearing several layers of<br />
clothes on a warm day or very few on a<br />
cold day.<br />
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PREVENTION & Remedies<br />
6Problems with keeping track<br />
of things<br />
A person with dementia may find it difficult<br />
to follow a conversation or keep up with<br />
paying their bills.<br />
7Misplacing things<br />
A person with dementia may put things<br />
in unusual places such as an iron in the<br />
fridge or a wristwatch in the sugar bowl.<br />
7 Ways to Reduce Your Risk of Dementia<br />
Ageing is the biggest risk factor for dementia and can't be changed.<br />
There are however lots of things you can do to reduce your risk. It’s up to<br />
you. You’ll find it easier to adopt a healthier lifestyle if you can build it into<br />
your normal daily routine. Get your friends and family to support you – or<br />
better yet, join you.<br />
Based on the latest research, here are our top tips to reduce your risk of<br />
dementia. Your risk will be lowest if you can adopt several of these and<br />
not just one or two.<br />
1. Keep physically active – for at least 30 minutes, five times a week.<br />
You’ll need to be active enough to raise your heart rate and get a<br />
bit out of breath. You could walk, cycle, swim or join an exercise or<br />
dance group.<br />
2. Don’t smoke – if you already do smoke, try to stop. By smoking you<br />
are at a greater risk of developing dementia and harming your lungs,<br />
heart and circulation.<br />
8Changes in mood or behaviour<br />
A person with dementia may become<br />
unusually emotional and experience rapid<br />
mood swings for no apparent reason.<br />
Alternatively a person with dementia may<br />
show less emotion than was usual previously.<br />
9Changes in personality<br />
A person with dementia may seem<br />
different from his or her usual self in ways<br />
that are difficult to pinpoint. A person may<br />
become suspicious, irritable, depressed,<br />
apathetic or anxious and agitated especially<br />
in situations where memory problems are<br />
causing difficulties.<br />
Loss of initiative<br />
10 A person with dementia may become<br />
very passive, sitting in front of the television for<br />
hours, sleeping more than usual, or appear to<br />
lose interest in hobbies.<br />
If you are experiencing any of these<br />
symptoms or are concerned about a friend<br />
or relative, visit your doctor and discuss<br />
your concerns.<br />
3. Eat a healthy balanced diet – A healthy diet has a high proportion<br />
of oily fish, fruit, vegetables, unrefined cereals and olive oil, and low<br />
levels of red meat and sugar. Such a diet will help reduce your risk of<br />
dementia and heart disease, stroke and type 2 diabetes. Try to cut down<br />
on saturated fat (eg cakes, biscuits, most cheeses) and limit sugary treats.<br />
Keep an eye on your salt intake too, because salt raises your blood<br />
pressure and risk of stroke. Read food labels to see what’s in them and<br />
seek out healthier options.<br />
4. Keep your alcohol within recommended limits – this is the same as<br />
four or five large glasses of wine, or seven pints of beer or lager with a<br />
lower alcohol content. Regularly exceeding these weekly limits increases<br />
your dementia risk.<br />
5. Take control of your health – If you’re invited for a regular mid-life<br />
health check at the doctor’s, be sure to go. It’s like an ‘MOT’ for your<br />
body and will include a check of your blood pressure, weight and maybe<br />
cholesterol level. These are linked to dementia and conditions that are<br />
strong risk factors for dementia (heart disease, stroke and diabetes).<br />
6. Keep to a healthy weight – this will reduce your risk of type 2<br />
diabetes, stroke and heart disease – and hence probably of dementia. A<br />
good place to start is to follow the advice on exercise and diet. Keep a<br />
diary of your food intake and exercise for each day, and remember that<br />
alcohol contains hidden calories.<br />
7. Give your brain a daily workout – This could be reading, doing<br />
puzzles, word searches or crosswords, playing cards or learning<br />
something new – maybe another language. If you can keep your mind<br />
active you are likely to reduce your risk of dementia. There is a bit less<br />
evidence, but keeping socially engaged and having a good social<br />
network may also reduce your dementia risk. Visit people or have them<br />
visit you, join a club or volunteer.<br />
References:<br />
www.adfm.org.my<br />
www.alzheimers.org.uk<br />
www.alz.co.uk<br />
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NEWS & Events<br />
Nutriva Launches Oliferin ®<br />
Vascolive As It Celebrates 7th<br />
Year Anniversary<br />
16 June: Nutriva International Sdn Bhd celebrated its 7th year<br />
anniversary with the launch of a new olive-based product<br />
on the market – Oliferin® Vascolive. The product contains<br />
premium natural ingredients, including olive extract (OleaA),<br />
pomegranate fruit extract (Pomanox ®), ginkgo biloba extract<br />
(Ginkgolon-24®) and black pepper extract (Bioperine®). It<br />
is traditionally used for improving blood circulation. Nutriva<br />
presented the new innovative product that comes with an<br />
attractive packaging design. Armed with a healthy dose<br />
of insight, Nutriva will develop more health products and<br />
supplements for the community.<br />
Landmark Clinical Study Proves<br />
Efficacy of Probiotics<br />
22 May: The topline results of a landmark Clinical Study Research<br />
by PPUKM, which focused on exploring how probiotics (in the<br />
form of cultured milk drinks that containLactobacillus Acidophilus<br />
and Lactobacillus casei) affected the overall health of Malaysian<br />
research subjects against the local backdrop of Malaysian diet and<br />
lifestyle habits, has shown positive gut health benefits.<br />
The research team, led by Principle Investigator and Consultant<br />
Gastroenterologist, Assoc Professor Dr Raja Affendi Raja Ali,<br />
will continue to monitor and record the results of the study until its<br />
completion. Professor Dr Raja Affendi shares, “The results of this<br />
study clearly prove that probiotics, in the form of Lactobacillus<br />
Acidophilus and Lactobacillus casei, are clearly effective in<br />
promoting better overall digestive health. Not only did the patients<br />
in our study report improved ITT, but there was also a significant<br />
improvement in the symptoms of constipation among them. The<br />
early results also seem to indicate a positive influence in their<br />
immune status.”<br />
Visit http://digestivehealthmalaysia.org<br />
Campaign for better digestion “It’s Better<br />
with Yakult” throughout fasting month<br />
20 May: Yakult joined forces with their brand ambassadors, SchaAlyahya,<br />
AwalAshaari and their daughter Lara Alana brings festive cheer to the public<br />
at Aeon Big Wangsa Maju Shopping Centre. More than 300 people turned<br />
up at the venue. Everyone enjoyed the arranged activities which include<br />
cooking demonstration and fun quizzes. Yakult merchandise and Aeon Big<br />
pay card were given away to the lucky winners. Besides the Yakult health<br />
drinks, leaflets with tips on healthy eating during Ramadan and the Raya<br />
festive season as well as Raya packets was given out on first come first serve<br />
basis while stocks last to the shoppers.<br />
This activity was in line with Yakult’s corporate philosophy which is preventive<br />
medicine (the concept of prevention is better than cure), healthy intestines<br />
lead to long life and delivering good health to as many people as possible.<br />
56 <strong>Natural</strong> <strong>Health</strong> * <strong>September</strong> <strong>2017</strong> VOL 83
NEWS & Events<br />
It’s Your Life, Why Take a Chance<br />
4 July: The ‘It’s Your Life, Why Take a Chance’ campaign is calling for Malaysian women to take action<br />
by protecting themselves against cervical cancer. The campaign which is organised by the National<br />
Cancer Society Malaysia (NCSM) together with Merck Sharp & Dohme (Malaysia) Sdn Bhd (MSD) aims<br />
to equip women with knowledge on cervical cancer so that they are educated on this preventable cancer<br />
which will then allow them to take charge of their health.<br />
In Malaysia, cervical cancer is among the top threemost common cancers and the fifth cause of cancer deaths among women. About 2,145<br />
women in the country are diagnosed with cervical cancer and 621 of them die from the disease every year, based on estimates from 2012 .<br />
Two popular personalities, Marion Caunter, a TV personality, and Choo Mei Sze, PhD Developmental Psychology and Youth Ambassador<br />
for NCSM ,have also come forward as campaign ambassadors to lend their support and inspire more Malaysian women by sharing their<br />
motivations in supporting this cause through their social media platforms.<br />
Check out www.itsyourlife.net<br />
Out With The Myths, In With<br />
The Facts<br />
21 June: ‘Busting the myths’, an educational initiative<br />
by GlaxoSmithKline Consumer <strong>Health</strong>care Malaysia<br />
(GSK), brought medical experts and members of the<br />
media to an open discussion about paracetamol, in<br />
order to separate fact from fiction.<br />
“For almost 60 years, GSK has been committed to<br />
providing consumer products that help people do more,<br />
feel better and live longer. As a leading consumer<br />
healthcare company in Malaysia, it is our responsibility<br />
in addition to providing pain relief solutions to ensure<br />
that our consumers are given the right information<br />
about paracetamol ‒ information that is scientifically<br />
accurate and grounded in facts ‒ to ensure that it is used<br />
appropriately and responsibly.” said Dr Thravin Nathan,<br />
Area Medical Director – South East Asia, Japan &<br />
Korea, GSK Consumer <strong>Health</strong>care.<br />
“We are delighted to be working alongside leading<br />
experts who are united in the goal to educate and<br />
empower individuals in the way in which they manage<br />
their pain, and to promote credible medical advice<br />
to members of the public. GSK supports the efforts by<br />
groups such as MedTweetMY and Medical Mythbusters<br />
Malaysia who have taken to the various social media<br />
platforms to educate Malaysians and debunk medicalrelated<br />
myths.” adds Dr Thravin.<br />
Dettol’s new range cleanses<br />
deep into pores for skin<br />
protection<br />
12 July: As a trusted germ protection<br />
brand for families around the world,<br />
Dettol launched its latest variant to<br />
provide skin protection by cleaning<br />
deep into the pores.<br />
Available in both body wash and<br />
bar soap, the Dettol Deep Cleanse<br />
range contains 100% natural apricot<br />
micro-scrubbing beads for satisfying exfoliation of dead skin<br />
cells, leaving complexion bright and renewed. As the formula<br />
removes grime, pollutants and germs thoroughly from skin,<br />
families will also enjoy its lasting fruity fragrance.<br />
Better skin health protection is now accessible to everyone.<br />
The Dettol Deep Cleanse Body Wash is available at all major<br />
pharmacies and supermarkets. The size choices include 225ml<br />
at RM6.90and 850ml at RM20.25. The 800ml refill pack is<br />
priced at RM15.67. Alternatively, the Dettol Deep Cleanse Bar<br />
Soap retails at RM10.45 for 105g (comes in packs of 3+1).<br />
10October<br />
World Mental<br />
<strong>Health</strong> Day<br />
18October<br />
World<br />
Menopause Day<br />
25October<br />
Lung <strong>Health</strong> Day<br />
CALENDAR OF EVENTS<br />
12October<br />
World Sight Day<br />
20October<br />
World<br />
Osteoporosis Day<br />
October<br />
Breast Cancer<br />
Awareness Month<br />
<strong>Natural</strong> <strong>Health</strong> * <strong>September</strong> <strong>2017</strong> VOL 83<br />
57
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