The Star Online: Lifestyle: Health
The Star Online: Lifestyle: Health |
- Palm-ing stress away
- Watch out for inflammatory foods
- Will you live to 100? How to help children overcome thunderphobia
| Posted: Phytonutrients found in palm may play a role in helping to restore the body's natural biochemical equilibrium that stress disrupts. The demands of modern living can have a disruptive effect on the human body. The bills won't stop coming, there will never be more hours in a day, your annoying mother-in-law isn't going away any time soon, and your responsibilities of your job and home only seem to increase day by day. As a result, many of us are constantly stressed and tired from simply trying to live. Stress is the body's reaction to any event that requires an adjustment or response. In dealing with a stressful event, a part of the brain called the hypothalamus triggers an array of neural and biochemical reactions to help the body cope with these changes. The succession of neuronal and hormonal signals prompts your adrenal glands, located on top of your kidneys, to release a cocktail of hormones, which include adrenaline and cortisol. These biochemical reactions prepare the body to react with physical, mental and emotional responses. Such responses can be beneficial in a critical, life-or-death situation, say if you ever find yourself confronted with an angry lion. However, repeated stressful situations put a strain on the body that may contribute to physical and psychological problems over time. The reason for this is because the biochemical reactions that follow a stressful event disturb one's physical and mental equilibrium. For instance, a spike in cortisol – the primary stress hormone – alters immune system responses and suppresses the digestive system, the reproductive system and other growth processes. While cortisol is essential in organising systems throughout the body, which includes the heart, lungs, circulation, metabolism and skin, research shows that too much can actually make your brain more vulnerable to damage due to strokes and ageing. Stress may also contribute to unhealthy eating habits, with many people admitting that they are overeating or eating unhealthy foods due to stress. This leads to side effects such as mood swings and weight gain. Utah-based biochemist and exercise physiologist Dr Shawn Talbott says that the secret to overcoming stress is by restoring the body's biochemical balance. In doing so, we reclaim our "vigour", a source of natural energy innate in the human body. "Vigour is a sustained feeling of physical energy, mental clarity and emotional well-being – a true state of wellness and vitality," he writes in his book, The Secret of Vigour. "We measure vigour with a mental and physical energy parameter, and it is very much linked to how people feel," he explains in an interview with Fit4Life. Combating stress Indeed, stress symptoms can affect your body, your thoughts and feelings, as well as your behaviour. If left unchecked, they can contribute to health problems such as high blood pressure, heart diseases, obesity and diabetes. Chronic stress plays a major role in disrupting vigour. Dr Talbott explains that we can dramatically reduce stress, cut fatigue and improve vigour by achieving "oxidative balance, glycation balance, inflammation balance, and metabolic balance", or what he refers to as the "four pillars of health". "All four pillars are closely linked and they affect one another," he says. "For example, when you are stressed, heightened cortisol levels can increase oxidation, which may in turn , lead to inflammation." In The Secret of Vigour, Dr Talbott writes: "Oxidation balance is achieved by balancing the free radicals and antioxidants in the body to limit cell and DNA damage in the body. We can control free radical exposure and cellular oxidation (damage) through a balanced dietary intake of antioxidant nutrients." Glycation is a reaction that takes place when simple sugar molecules, such as glucose or fructose, become attached to proteins or lipid fats without the moderation of an enzyme. Its ill-effects, often a result of connective-tissue damage and chronic inflammation from diabetes, can lead to conditions such as cataracts, Alzheimer's, and diseases of the pancreas and liver. According to Dr Talbott, glycation balance can be achieved by making nutritional adjustments to control blood sugar level, which could reduce glycation throughout the body. Inflammation balance can be restored by balancing insulin activity and blood glucose levels. "Inflammation is a normal metabolic process with many life-sustaining benefits. However, if it becomes overactive or misdirected, our bodies can fall into a hyper-inflammatory state, which leads to pain, stiffness, gastrointestinal problems and brain fog. Controlling inflammation also helps to balance oxidation, glycation, and cellular stress," he says. Finally, metabolic balance is achieved by correcting the imbalance between cortisol and testosterone levels. "Cortisol overexposure leads to a reduction in testosterone levels, and this metabolic imbalance invariably leads to a cascading "domino effect" of increased oxidaton, glycation and inflammation. "In many ways, the balance between cortisol and testosterone is the 'master controller' among the four pillars of health," the doctor shares. He adds that by restoring the balance in these pillars, one achieves biochemical balance, and reclaim his vigour. "The lack of vigour is associated with wrinkling skin, thinning hair, spreading waistlines and diminished sex drive. Restoring vigour will not only make you look and feel better, you will live better as well." The vigorous palm According to Dr Talbott, phytonutrients found in palm may play a role in restoring the biochemical balance in the body. Phytochemicals are chemical compounds that occur naturally in plants that help to prevent disease and keep the body working properly. The palm fruit contains a high content of phytonutrients known as carotenoids (a precursor to Vitamin A) and tocotrienols (a derivative of Vitamin E). Carotenoids are powerful antioxidants reputed for their anti-ageing properties. They protect cells from oxidative stress, free radical damage (including UV exposure) and pro-inflammatory chemicals. Their antioxidant properties don't only help stave off wrinkles, they also help protect the lining of the arteries and the fats in the blood from oxidative damage caused by free radicals, ensuring a functional overall biological system. Meanwhile, recent studies suggest that vitamin E tocotrienols have powerful antioxidant and anti-inflammatory properties that can help increase the body's immune system's ability to fight inflammation. Vitamin E occurs naturally in eight different forms: four tocopherols and four tocotrienols – each named alpha, beta, delta and gamma. With continuing research, the vitamin E tocotrienols are fast emerging as the superior siblings in the vitamin E family, essential for the full range of antioxidant properties in vitamin E. Combined, the anti-inflammatory and antioxidant properties found in these phytonutrients make the palm fruit the ideal package to help protect your body against the ravages of stress. It also helps your body recover from stress," Dr Talbott concludes. |
| Watch out for inflammatory foods Posted: Inflammation has been clearly identified as the key culprit in many chronic diseases that kill millions of people every year, including heart disease and cancer. According to the World Health Organization (WHO), cardiovascular disease caused an estimated 17.3 million deaths in 2008, while cancer caused 7.6 million deaths in the same year. Millions more people live with the debilitating effects of these diseases. Inflammation at the cellular level is also implicated in premature ageing, food allergies and asthma. However, research now shows that the risk of heart disease, cancer and premature ageing can be modified with lifestyle changes, particularly to the diet. The foods we eat have pro- or anti-inflammatory properties and can promote or prevent inflammation in the body. Sugars Sugar, found in so many of the processed foods and beverages that are prevalent in our diet today, is an inflammatory compound that increases the risk of obesity, type 2 diabetes and the metabolic syndrome. Our major sources of sugar are sugar-sweetened beverages like soft drinks and fruit juices, pastries, cakes, candies, chocolates and desserts. When buying processed foods, check the sugar content on the food labels. They may appear under various names like corn syrup, dextrose, fructose, golden syrup, maltose, sorghum syrup and sucrose. You can still delight your sweet tooth by eating foods and snacks with natural sugars, not added sugars. Eat fresh or dried fruits like dates, figs, persimmons, kiwis, tangerines and various types of berries. Use natural sweeteners like honey, stevia or blackstrap molasses. Refined grains Refined grains have had all the goodness removed from them, such as fibre and vitamin B, and they end up only providing calories. Just like refined sugars, refined grains may promote the onset of cancer, diabetes and coronary disease if consumed excessively. White rice, white flour, white bread, noodles, pasta, biscuits, cereals and pastries are the most common sources of refined grains. Try to cut down on these and eat more unpolished and unrefined grains. Dairy products Although we would like to believe that milk is good for us, it can be a poor food choice for people who cannot digest dairy products. As much as 60% of the world's population cannot digest milk because it is not the norm to be able to digest milk once past infancy. Dairy produces an inflammatory response in those who are intolerant, including stomach discomfort, constipation, diarrhoea, skin rashes, acne, hives and breathing difficulties in susceptible people. Dairy products do not only include milk, yoghurt and cheese, but also foods with hidden dairy content such as bread, cookies, crackers, cakes, cream sauces and cereals. The presence of milk or dairy will be listed in the ingredients list of the product label. Alternatives for milk and dairy products are kefir and unsweetened yoghurt, which are more easily broken down in the stomach. Common vegetable cooking oils The ratio of omega-6 to omega-3 fatty acids in our diet can affect the level of inflammation in the body. If you consume a lot of common vegetable oils like grapeseed, cottonseed, safflower, corn and sunflower oils, you will have too much omega-6 compared to omega-3, which promotes inflammation. You should be aware that you could consume these oils not only from home-cooked food, but also in hawker stalls, restaurants and from processed foods. As much as possible, replace these omega-6-rich oils with other types of oils that have a more balanced omega-6 to omega-3 ratio (if possible, one-to-one), such as macadamia oil or extra virgin olive oil. Cut down on eating or buying outside food. Trans fats You probably already know about trans fatty acids and their detrimental effects on heart health. Trans fats increase LDL ("bad") cholesterol in the body while reducing HDL ("good") cholesterol. But trans fats also promote inflammation and insulin resistance, further increasing the risk of heart disease and metabolic syndrome. Trans fats can be found in any foods prepared using partially hydrogenated vegetable oil, margerine and/or vegetable shortening. These are usually deep-fried foods, fast foods and commercially-baked goods. To reduce your intake of trans fats, avoid eating deep-fried foods and fast foods prepared outside. Choose processed foods that do not contain partially hydrogenated vegetable oils or vegetable shortening in the ingredients list. Feedlot farm animals Remember the pro-inflammatory high omega-6, low omega-3 ratio? Animals bred on feedlot farms are fed this type of pro-inflammatory diet, consisting of grains like soybeans and corn. These animals are raised in cramped environments, making them highly sedentary and fat. They are also injected with hormones and antibiotics so that they grow faster and do not fall ill. Instead of eating meat from these feedlot-bred animals, choose organic, free-range meat instead. These animals are fed grass and can roam freely, so they contain higher levels of omega-3 and less saturated fats. Red meat and processed meat Lovers of steak, pork and lamb chops beware: red meat has been found to contain a molecule called Neu5Gc that stimulates an immune response from the body after it is eaten. The immune response may trigger a low-grade, chronic inflammatory response that has been linked to cancer and heart disease. Those who love eating sausages, ham, salami and burgers are also in trouble. The World Cancer Research Fund and the American Institute for Cancer Research has found that processed meats that have been smoked, cured, salted or chemically preserved are possibly a cause of colon, rectal, oesophageal and lung cancer. Cut down on your red meat intake to once a week and eat more organic vegetables, poultry and fish. Avoid processed meats as much as possible. Alcohol Drinking alcohol on a regular basis can increase inflammation in the body, especially to the oesophagus, larynx and liver. This could eventually lead to tumour growth in these sites and cause cancer. Instead of alcohol, just drink plain water or green tea, which anti-oxidant and anti-inflammatory properties. Limit alcohol to no more than one drink per day. Artificial food additives Artificial sweeteners like aspartame and seasoning like monosodium glutamate (MSG) are believed to trigger inflammatory responses, particularly in people who are already suffering from inflammatory diseases like rheumatoid arthritis. These food additives can be found in pre-packaged foods or food prepared in hawker stalls and restaurants. You can either reduce your intake of these foods or ask for "no MSG" when ordering food. If you must use any food additives, choose natural ones like herbs, spices or natural sweeteners. This is not an exhaustive list of inflammatory foods, but you can use it as a guide to start eating a healthier diet. Some people may have an inflammatory response to other types of foods that they are sensitive to, such as gluten, nuts or eggs. Pay more attention to your body and any symptoms that may occur and look at what food you may have eaten to trigger that response. If you feel better from having avoided that food for about two weeks, then it is probably the culprit. The food could be something perfectly "normal" that you have been eating all along, and the symptoms could be as benign as headaches or tiredness. But imagine how much better you will feel if you eliminate the cause of these symptoms. Datuk Dr Nor Ashikin Mokhtar is a consultant obstetrician & gynaecologist (FRCOG, UK). For further information, visit www.primanora.com. The information provided is for educational and communication purposes only and it should not be construed as personal medical advice. Information published in this article is not intended to replace, supplant or augment a consultation with a health professional regarding the reader's own medical care. The Star does not give any warranty on accuracy, completeness, functionality, usefulness or other assurances as to the content appearing in this column. The Star disclaims all responsibility for any losses, damage to property or personal injury suffered directly or indirectly from reliance on such information. |
| Will you live to 100? How to help children overcome thunderphobia Posted: RESEARCH shows that both genetics and lifestyle factors contribute to our health and longevity. However, there are so-called "slow agers" who seem to be genetically predisposed to live to 100 even when adopting unhealthy habits like smoking and drinking. New research suggests that about one in 10,000 people seem to be part of this guaranteed centenarian group and there are several factors that may suggest whether or not you may be among them! ·You have long-lived relatives. This one makes sense – if your first-tier relatives are living past 90, then you likely have longevity genes in your family. According to the New England Centenarian Study conducted at the Boston University School of medicine, at least half centenarians have a parent, sibling or grandparents who also displayed remarkable longevity, living to 90 or more. ·You have a strong social support system. Numerous studies have shown that loneliness has real, negative health consequences, while maintaining social connectedness supports healthy longevity. People who are active in their communities, volunteer, and maintain connections with family, friends, co-workers or religious groups tend to live longer than those who do not. ·You're not a big worrier. Moderate worriers, those who tend to take fewer risks, have a 50% decreased risk of death in any given year compared to chronic worriers. ·You can walk fast and far. Looking at gait speed of about 35,000 individuals ages 65 and older, researchers at the University of Pittsburgh found that as speed increased by 0.1 meters per second, risk of death decreased by 12%. In addition, a study in the Journal of the American Medical Association found a correlation between walking distance ability and morbidity where adults ages 70 to 79 who were able to walk a quarter mile or more were less likely to suffer disability and illness and more likely to live for another six years. ·You're a woman. Though researchers are not completely sure of the reasons why – the potentially protective role of menstruation and higher rates of suicide among men are some of the theories – women seem to have an advantage in longevity. Males fear not! The survival gap is narrowing and male centenarians are, on average, healthier than their female counterparts. ·You've had a child after age 35 (and are a woman). The New England Centenarian Study found that women who naturally conceive and bear children after age 40 are four times more likely to live to 100 than women who do not. The theory is that women who are able to give birth in their late 30s or 40s likely have reproductive systems (and thus, bodies) that are ageing slowly. ·You are a healthy weight. A 2011 study conducted by the Albert Einstein College of Medicine found that a group of long-lived adults, ages 95 to 112, were much less likely to be obese than a comparison group born at the same time that had been studied in the 1970s (when still alive). Other studies have replicated these findings. ·You have long telomeres. Telomeres are "caps" of sorts that protect the ends of chromosomes. As cells divide, the telomeres shorten until they reach a point where division is no longer possible. This process called senescence manifests as the changes we see in ageing. Evidence suggests that the longer your telomeres, the slower you're ageing. In some cases, centenarians have an overactive version of the enzyme that rebuilds telomeres, so longevity again goes back to genes. However, other studies suggest that not smoking, avoiding chronic stress, and maintaining a diet rich in omega-3 fatty acids can help preserve telomere length. ·You're upbeat and positive. Longitudinal studies conducted at the Stanford Center on Longevity suggest that those who live longer tend to experience more positive emotions than negative ones. Director Laura Carstensen suggests that feeling positive and satisfied with your life means you experience less stress and thus do not experience the negative health benefits that come along with high stress levels. – HealthNewsDigest.com VIOLENT storms – often accompanied by lightning, thunder, heavy rain and powerful winds – can be stressful for anyone, but severe weather can trigger much more severe anxiety, especially among children. Anxiety disorders are the most common mental health problem in kids and adults. Mayo Clinic Children's Center anxiety prevention expert and psychologist Dr Stephen Whiteside offers tips to help conquer weather-related fears. Worries about weather can make it hard for kids to concentrate in school, Dr Whiteside says. Some children will routinely check forecasts or develop fears of leaving the house. Dr Whiteside says it's important that parents do not tell anxious children they are being silly or otherwise dismiss their fears. Dr Whiteside suggests using these tips when talking to kids about weather-related anxiety: ·Be calm and supportive. Tell children things like thunder won't hurt them. Explain that storms are a normal part of nature. ·Talk about storms matter-of-factly. Some kids may seem afraid of storms, but are really interested in learning more about them. ·The same type of exposure-based behavioural therapy used to defeat many worries and phobias works well with weather-related phobias. Dr Whiteside says it boils down to helping children face their fears by gradually helping them learn they can handle a fear, and other uncertainties of life, on their own. ·Help children face their fear of storms by reading about them, or watching videos of tornadoes, hurricanes and other big storms. ·If the anxiety doesn't diminish, or begins to create greater stress for the child or the parent, get the assistance of a mental health professional. "The important thing for parents is to remember to be warm and supportive of your child," Dr Whiteside says. "If you get anxious or frustrated or upset, that's just going to make things worse. Try to stay calm and help your child gradually face their fears in a step-by-step fashion." – HealthNewsDigest.com |
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