The Star Online: Lifestyle: Health
The Star Online: Lifestyle: Health |
| ADHD has no connection with sugar Posted: 27 Apr 2013 09:50 PM PDT THE idea that refined sugar causes ADHD or makes symptoms worse is popular, but this notion is not at all supported by sound science. In fact, far more research debunk rather than support this theory. In one instance, researchers gave children food containing either sugar or a sugar substitute (like an artificial sweetener) every other day. The children who received sugar did not demonstrate any different behaviour or learning capabilities compared to those who received the sugar substitute. Another study in which children were given higher than average amounts of sugar or sugar substitutes showed similar results. In yet another study, children who were considered "sugar-sensitive" by their mothers were given aspartame, a popular artificial sweetener. Although all children were consuming aspartame, half of the mothers were told their children were given sugar, while the other half were told the real truth (that their children were given aspartame). The mothers who thought their children ingested sugar rated their child as "more hyperactive" than the other children, and were more critical of their behaviour, compared to mothers who thought their children received aspartame. If anything, this experiment demonstrates that the power of suggestion is indeed a strong one. Source: National Institute of Mental Health Related Stories: |
| Posted: 27 Apr 2013 09:49 PM PDT One of the components of Syndrome X is high cholesterol (also known as "dyslipidaemia" or "hyperlipidaemia"). On the one hand, the body NEEDS cholesterol – it's important in the formation of cell membranes, hormones, vitamin D and bile acids (that help you digest fat). Cholesterol also helps the brain form memories and is vital to neurological function. Seventy-five percent of cholesterol is produced by the liver, which is also influenced by insulin levels. However, blood glucose levels that remain elevated for a prolonged period in untreated diabetes patients tend to lead to dyslipidaemia, where lipid levels are higher than normal. It is still not clear how diabetic dyslipidemia occurs, says consultant cardiologist Datuk Dr Arthur Tan Teow Hin, although it has been linked to insulin resistance. Research suggests that elevated glycogen in the blood releases free fatty acids into the liver, triggering the production of triglycerides and LDL, the "bad" cholesterol. At the same time, insulin, which functions to release HDL or the "good" cholesterol, is not being produced optimally because of the dysfunctional pancreas. Elevated triglyceride levels are a risk factor for heart disease, hence efforts need to be taken to lower the lipid levels in the blood. Contrary to popular perception, people with dyslipidaemia are not necessarily overweight or obese. They also experience no symptoms, hence most patients are unaware that they are living with dangerously high lipid levels, notes Dr Tan. Instead of looking at the total cholesterol levels however, Dr Tan strongly advocates monitoring the ratios between so-called good and bad cholesterol – the HDL and LDL – as well as the triglycerides. These, Dr Tan feels, are far more potent markers for heart disease. "I have seen a number of people with total cholesterol levels over 6.5 mmol who actually were at low heart disease risk due to their HDL levels. "Conversely, I have seen even more who had cholesterol levels under 5.2 mmol who were at very high risk of heart disease." The treatment for dyslipidaemia usually consists of dietary control and medications to lower cholesterol levels in the blood. Yet, despite the wide availability of medications for patients with heart disease, compliance to treatment remains a problem. The Centralized Pan-Asian survey on Lipid Lowering Treatment (CEPHEUS) in hypercholesterolaemia patients showed that more than 50% of heart patients failed to meet their cholesterol treatment goals, putting themselves at risk of heart damage or premature death. The study revealed that many patients on cholesterol-lowering medications were not taking their medications as diligently as they should, with 54% of patients assuming that missing their medications once every two weeks would not have any effect on their condition. Many patients and doctors were also found to be resistant to changes in medications, with 64.1% of patients still on the same medication they were prescribed after many years, although their condition may have changed over time. Still, Dr Tan stresses that medications alone will not be effective without lifestyle modifications, such as reducing or stopping alcohol consumption and smoking, exercising, and increasing fibre intake in the diet. The CEPHEUS study, which involved more than 7,000 patients from eight countries, including Malaysia, was the largest survey conducted on the current treatment status of high blood cholesterol levels in Asia Pacific. The study results showed that more needs to be done to increase patient awareness where cholesterol control is concerned, with more than 50% of patients not meeting their treatment goals. Diabetic patients, in particular, need to monitor their cholesterol levels regularly and take efforts to reduce high cholesterol levels so as to avoid the big killer – heart attack. |
| Posted: 27 Apr 2013 07:39 PM PDT Numerous studies have shown that unhealthy diets coupled with physical inactivity are the culprits that contribute to the rising prevalence of non-communicable diseases like diabetes, heart disease, obesity and cancers. NUMEROUS studies have shown that unhealthy diets coupled with physical inactivity (sedentary lifestyles) contribute to the incidence of non-communicable diseases (NCDs) like diabetes, heart disease and cancers. To prevent NCDs, we need to go back to the basics. A healthy diet, together with consistent physical activity, is the key to overall health and well-being. Start off with simple little changes that you can easily incorporate into your current lifestyle. To help you reach your goal of a healthier lifestyle, here are some key principles to prevent these diet-related diseases. Learn the B-M-V concept of healthy eating Healthy eating is actually as simple as eating regular meals that provide the proper combination of nutrients and energy that your body requires. A simple concept to remember is Balance, Moderation and Variety. A basic guide that you can use to achieve your B-M-V is the Malaysian Food Pyramid. Tips when using the pyramid: *Balance your meals by eating food from all five food groups in the Food Pyramid. *Eat in Moderation – follow the recommended number of servings for each group. In terms of quantity, you should eat more foods from the bottom level, while items at the tip of the pyramid should be eaten sparingly. If done correctly, this will help prevent overeating. *Ensure that you eat a Variety of foods from each food group to get all the nutrients you need. Limit intake of fats and cholesterol There are three types of fat which we consume: *Saturated fats – predominantly found in the fatty part of meat and poultry (eg skin), ghee, butter, coconut oil or coconut milk. Recommendation – saturated fats should be taken in small amounts as excessive intake can clog arteries. It can also raise cholesterol and triglyceride levels, which are risk factors for heart diseases. *Unsaturated fats (polyunsaturated or monounsaturated) – can be found in nuts, seeds, fish, and vegetable oils (such as soya bean oil, sunflower oil, and palm oil). Recommendation – this type of fat makes a better choice as they provide vitamins, antioxidants, and essential fatty acids that our body can't produce. Therefore, we must get these essential fatty acids from our diet. *Trans-fats – made when liquid vegetable oils are made into solid through the process of hydrogenation. Trans-fats are commonly found in shortening, margarines, high-fat baked goods, crisps, and commercialised deep-fried products. Recommendation – trans-fats should make up only 1% of your daily calorie intake. It raises your cholesterol levels, and is also linked with a greater risk of developing type 2 diabetes. Fat is energy-dense, thus excessive consumption can lead to obesity – 1gm of fat gives you double the energy of 1gm of carbohydrate. It's recommended to limit fat intake to around 20%-30% of the total energy requirement per day (equivalent to 44-67gm of fat or about three to five tbsp of oil for a normal adult eating 2,000 calories a day). So, avoid foods that are deep-fried in oil, and trim away as much visible fat from meat as you can. Less sweet always Like fat, sugar is also energy-dense, so eating too much results in excessive energy intake. This may contribute to obesity, especially if you do not balance your calorie intake with adequate physical activity. Obesity is a proven risk factor for NCDs. As a general guide, no more than 6-10% of your total energy intake should come from sugar, and this works out to approximately eight teaspoons a day. Reduce the intake of drinks that have sweetened condensed milk/creamer, or carbonated drinks. Instead, drink plain water, or ask for coffee/tea without sugar. If you love baking, reduce sugar by as much as half the amount listed in the recipe without affecting the texture or taste of most baked foods. Less salt, more spice Sodium (the main component in salt) is naturally present in many foods. Salt is a commonly used seasoning or flavour enhancer that we tend to use excessively in food preparation. Numerous studies have shown that over-consumption of salt can lead to high blood pressure (hypertension) and/or heart disease. According to the Malaysian Adult Nutrition Survey (MANS, 2003), it was reported that the average sodium intake of Malaysian adults was about 30% above the recommended intake. Therefore, limit your sodium intake to less than 2,000mg per day – about a teaspoon of table salt. Watch out for foods high in salt and sodium. Instead of reaching for the salt shaker, use other herbs or spices instead. These will serve to add zing to your foods without risking your health. Sauces, condiments and processed or preserved foods are high in sodium. Thus, when buying these foods, pay attention to words containing "sodium" on the food label (eg sodium chloride, monosodium glutamate, sodium nitrate, etc). At home, you can enhance your cooking and still keep it healthy by using less salt; substitute with home-made chicken stock, or local herbs and spices, eg cinnamon, nutmeg, parsley, serai, daun purut, ketumbar, etc. Get your daily dose of fibre Fibre facilitates the smooth functioning of the digestion process, and this helps reduce constipation, which indirectly reduces the risk of colon cancer. It also aids in stabilising blood glucose levels, which leads to a reduction in your risk of developing type 2 diabetes. Other than that, fibres like beta-glucan (found in oats) help lower your total blood cholesterol levels. This will eventually reduce your risk of getting heart disease. Fibre generally helps in weight management. It also has the added benefit of sating your feelings of hunger more quickly, and satiety lasts for a longer time. Our diet should contain 20-30 grams of dietary fibre daily. Here are some tips to help you achieve the recommended intake: *Start the day right; have some wholemeal bread, whole oats or whole grain cereal for breakfast. *Have some brown rice or wholegrain pasta for lunch or dinner. Start by replacing half of normal non-whole grain foods with whole grain versions. *Feel like having a snack? Have a serving of fresh fruits or chickpeas instead. *Thirsting for fruit juices/concentrates? Go natural! Eat more whole unpeeled fruits instead. *Want to make a great tasting soup/gravy that's healthy as well? Rather than using corn flour to thicken soups and gravies, add whole grains such as oats or wholemeal flour instead. When it comes to meal preparation, the method of cooking will influence how healthy a meal is. Choose dishes that have been cooked using healthier methods such as stir-frying, grilling, roasting, braising, stews/soups, baking or steaming. Avoid deep-fried foods as much as possible. Don't be afraid to try new recipes or ways of cooking. There are many ways to prepare a healthy meal which is delicious. This article is courtesy of Nutrition Month Malaysia 2013, an annual community nutrition education programme by Nutrition Society of Malaysia, Malaysian Dietitians' Association and Malaysian Association for the Study of Obesity. The Nutrition Month Malaysia "Eat Right, Be Active: Stay Free From Diet Related Disease" Family Carnival at the Mid Valley Exhibition Centre (Hall 1) will be held on Friday and Saturday, May 3 and 4, 2013. There will be free nutrition screenings, expert advice from nutritionists and dietitians and other exciting activities. For more information, call 03-5632 3301, drop by the NMM Facebook page or visit www.nutritionmonthmalaysia.org.my. |
| You are subscribed to email updates from The Star Online: Lifestyle: Health To stop receiving these emails, you may unsubscribe now. | Email delivery powered by Google |
| Google Inc., 20 West Kinzie, Chicago IL USA 60610 | |
0 ulasan:
Catat Ulasan