Thursday, October 29, 2009

The Silent Killer: Hypertension

Hypertension, the medical term for high blood pressure, is defined as an arterial blood pressure of greater than or equal to 140/90mm Hg, or a condition required control of blood pressure with medication. Hypertension is not only highly associated with Cardiovascular Disease (CVD) which is one of the leading causes of death worldwide, it can also damage our body in many way. Persistent high blood pressure will bring harm to other major organs such heart, kidney as well as blood vessels.

Hypertension is best described as ‘SILENT KILLER’ as it usually does not have any symptoms and one may have it for years without knowing it. Some people only learn that they have hypertension after the damage has caused problems, such as coronary heart disease, stroke, or kidney failure. This is why always kept your blood pressure in check or closely watch is important!

What is BLOOD PRESSURE?
BLOOD PRESSURE is the force of blood pushing against the walls of the arteries as the heart pumps the blood through a network of arteries, veins, and capillaries.

Blood Pressure Numbers
You should know how to read the blood pressure number before you can manage your blood pressure well. Blood pressure number always comes in two readings, the SYSTOLIC and DIASTOLIC pressures. SYSTOLIC BLOOD PRESSURE is the pressure when the heart beats while pumping blood. DIASTOLIC BLOOD PRESSURE is the pressure when the heart is at rest between beats. Blood pressure numbers usually write with the systolic number above or before the diastolic, such as 120/80 mmHg.

How high is high?
Categories for Blood Pressure Levels in Adults (in mmHg, or millimeters of mercury)
Normal : Systolic Less than 120 And Diastolic Less than 80
Prehypertension: Systolic between 120–139 Or Diastolic between 80–89
High blood pressure
Stage 1: Systolic between140–159 Or Diastolic between 90–99
Stage 2: Systolic between 160 or higher Or Diastolic between 100 or higher

The classification chart is based on adults, aged 18 and older, who are not taking high blood pressure medicines and who are not acutely ill.
Source: National Heart, Lung, and Blood Institute (NHLBI)

Monday, October 19, 2009

What do you know about your Gut?

Our gut not only responsible for breaking down food and nutrients absorption. It is also home for trillions bacteria that made up a delicate balance of good bacteria and bad bacteria (gut flora). A good one must always outnumber bad one and keep it in control in order to perform a number of useful functions in the body which is important for good health. Disruption to the balance of this fragile microbial ecosystem at any point of time may lead to a lot of gut health problems such as bloating, intestinal pains, nutritional deficiencies and constipation and also seem to precede some diseases. The maintenance of healthy balanced gut flora becomes more challenging due to our modern day lifestyle. Factors such as stressful lifestyle, changing food habits (preferences for processed and sterile food), medications (especially highly dependence on antibiotic therapy) and increased aging population are contributing to the alteration of microbial population.

A healthy balanced gut flora plays a significant role in defending the invaders such as pathogenic bacteria, toxins, allergens, chemicals and pollutants from penetrating our body where they will cause health problems. This is also called gut barrier effect or gut barrier function. Beside the barrier function, there are increasing evidences that exhibit an intimate interaction between gut flora and immune defenses. In fact, our gut is also the largest immune organ in the body that approximately 70 -80% of immune cells resides in within. Thus, any alterations in the balance of gut flora especially during infancy can result in a skewed development of immune system.

FUNCTIONS OF THE GUT FLORA
1. Assist in the digestion and absorption of nutrients
2. Synthesize vitamins: folic acids, niacin, riboflavin, vitamin B1 & B12
3. Assist in the absorption of minerals
4. Break down dietary carcinogens
5. Influence the development and function of the immune system
6. Form a natural defense barrier against bacteria, toxins and antigens
7. Protect body against infection

Wednesday, June 17, 2009

吃零食如埋健康地雷

在我们的成长过程中,每一个阶段对于营养上的需求都是不一样的。从0-1岁的婴儿是发育最迅速的一群。当他们步入儿童时期,成长率就开始缓慢下来且趋于平稳。儿童时期又可分为学龄前儿童(2-6岁)及学龄儿童(7-12岁)。普遍上,2至7岁的儿童对于食物上的选择及要求大都以颜色、呈现方式及份量来作为标准。但是有一点不容我们忽略的就是这时期的儿童已开始接触各式各样的食物,也就是说他们对于各种味觉已获得刺激及开发。身为父母亲的就要树立一个好榜样,尤其是饮食上的习惯,因为他们是孩子最直接接触的对象且影响深远。父母亲尤其应该避免孩子摄取口味重的零食及食物。

儿童时期的小孩对于牛奶的摄取已逐渐减少,蔬菜也吃得少。自然地,对于口味较重的食物如零食特别喜好,同时也偏于高淀粉、高脂肪及甜品之类的食物。何况零食的吸引力已远远超过了正餐。这个时期的营养摄取往往能反映出儿童的饮食型态。一般上,儿童营养不均衡所导致的健康问题就是营养过少所造成的发育迟缓及营养过剩所导致的肥胖症。儿童时期是属于发育时期,均衡及充足的营养成份是有益于儿童的成长。一旦营养出现不均衡,无论是过多或过少都会造成健康上的问题。

一般上,儿童都偏好口味较重的食物,所以一旦尝试过了甜甜又醎醎的零食就难以忘怀。何况现今电视机上的儿童节目几乎50%所卖的广告都以儿童食物、零食为主,令小孩更难以抗拒零食的诱惑。虽然市售的零食种类繁多,但大都难逃低纤维,高糖、高盐及高脂肪的共同特徴(如薯片,汽水)。小孩长期摄取口味重的零食,会使他们变得挑食,胃口差。除此之外,一大包零食吃下肚通常都会涨而捨去正餐。长期如此会影响儿童的成长率,发育缓慢。因为发育时期的儿童都需要充足的营养素如矿物质及维他命帮助骨骼、牙齿的成长。营养不良也会影响儿童智力发展。
另外一方面,过量摄取高淀粉、高脂肪、高糖份的零食(如雪糕、薯片、糖果、高糖粉饮料)会导致肥胖。小孩都比较难自律和控制自己的食欲,加上一般的父母都宠爱孩子而没加以约束孩子的饮食习惯,甚至有些父母更以零食来作为奖励孩子的工具。儿童时期的肥胖问题如不加以重视会造成他们长大后的肥胖甚至引发各种慢性疾病如糖尿病及心脏病。这是因为在儿童时期细胞快速分裂,如果摄取过多高淀粉/高脂肪食物会致使脂肪细胞快速成长及脂肪容量增加。另外我们所关注的就是儿童蛀牙问题。一般小孩都对高糖粉饮料(如汽水),甜品,高淀粉的零食都爱不释手。食物如糖和淀粉都较容易发酵,小孩吃完零食后不懂刷洗,食物残渣滞留牙缝、牙沟或牙窝处,加上充足的时间让细菌藉助糖、淀粉发酵产酸而造成蛀牙。

如果小孩从小就习惯了口味重的食物如重醎或重甜,很可能就会影响他们未来的饮食型态,不醎、不甜、不辣的食物就觉得不够味道。这情形持续下来,对他们的健康会造成负面的影响,尤其长大后更易成为高血压,心脏病及糖尿病等慢性疾病的高危险群之一份子。既然我们无法全面避免小孩吃零食,那为何我们不从另外一面着手呢?比如可以选择一些含有营养成份的食物作为点心,例如添加纤维、维他命、矿物质的饼干,牛奶制成品等。再来就是选择适当的时间避免影响正餐。这都可以作为参考。



健康减肥才持久

爱美是人的特性,然而在现今丰裕的社会,人们都很难抗拒美味食物的诱惑,而摄取了高热量,高脂肪的食物。为了维持窈窕的身材,更为避免身上赘肉的出现,所以一般人都会寻求各种方法来保住曼妙的身材。也因此,很多减肥中心如雨後春筍般林立,紧随着市场上也出现各式各样的减肥药及其他减肥偏方。

为甚么要减肥呢?减肥对我们的健康会造成负面影响吗?当然如果有正确的目标及选择正确的途径减肥,那么就不会有碍于健康状况。可是问题往往都是出自于减肥一族都没有耐性,转而选择捷径,希望能快速达到效果。举例来说,有些人选择利用减肥药如泻药将所吃进去的食物泻掉、用膨胀剂增加饱足感、或是采用三温暖、针灸指压、盐液绷带加速脱水及代谢,另外亦有人采用高蛋白饮食及饥饿法来增加身体的代谢。这种种的方法虽然能迅速见效,可是很快就恢复原来的身型甚至比以往更肥胖。

最主要的是以上的减肥法只治标不治本,而且影响生理的代谢状况,导致肌肉质量流失,基础代谢率下降。另外,迅速的减肥法,初时所减掉只是体内的水份及肌肉蛋白质的分解。当一切饮食都归于正常时,处于饥饿状态的身体吸收能力特强,稍为多吃就会加剧体重,持续反复的减肥就会产生所谓‘摇摇效应’ (Yo-Yo Effect)。那么下次减肥就会更困难且对身体的健康造成负担。更甚的是,有些甚至采用外科手术如胃部切除手术、小肠廻路法,这些方法不但影响营养素的吸收而且对体内的器官造成永久性的破坏。

当然减肥也是有它本身的好处。众所皆知肥胖常常会引致许多健康上的问题,如:糖尿病、高血压、心血管疾病等健康问题。所以体积超重的朋友,我们都会鼓励他减肥,以避免身体潜伏著慢性疾病的危险因子。那怎样才是正确的减肥法呢?其实最主要还是要配合良好的饮食形态,再加上适度的运动。尽量避免摄取高热量、高脂肪、高糖类食物;相反地,应多摄食高纤维的食物如各式类的蔬菜。饮食方式最好是少量多餐次,吃饭时速度放慢,细嚼慢咽,延长进食时间。同时每天至少要喝八大杯的水,因为在减肥时,脂肪燃烧会使体内产生酮体。大量的水份会将之排出体外,以平衡体内的电解质。除此之外,最理想的减肥速度最好是每星期减0.51公斤。

其实有一点我们一定要牢牢记住的是减肥不是短暂的计划。因为随著年龄的增加,身体代谢率也随著放缓,一口消耗的热量少于摄取的热量,多余的热量日积夜累地囤积在身上就会变胖。因此,若想当一位健康的减肥一族,就必须选择正确的方法,并记住要持之以恒!



Wednesday, March 25, 2009

肾衰竭不宜豆类波菜

肾脏是人体一个重要的器官。它具备了排泄和调节的功能,就如一个化学工厂;负责过滤及清除体内的废物如(尿素、肌酸肝等),维持人体水份、电解质及酸醎度的平衡。此外,肾脏还分泌一些重要的荷尔蒙;如红血球生成素(Erythropoietin)维持红血球的正常代谢、肾素(Renin)控制血压及维生素D的活体确保骨骼得到足够的钙质。因此,当肾脏出现严重衰竭时,所有肾脏的工能都会出现障碍。

肾脏疾病主要表现为肾小球肾炎、肾病综合病症、多囊肾病、肾结石及肾脏衰竭等病徴。一般上,肾病常见的临床症状有蛋白尿、尿中带血、水肿、夜间频尿、小便混浊或有灼热感、高血压等症状。慢性肾脏衰竭是众多肾脏病中主要的死因。所谓慢性肾脏衰竭是无法复原的肾功能逐渐恶化。这时候肾脏清除体内的废物速率减低,导致体内代谢废物堆积。一旦肌酸肝清除率减至每分钟少于10毫升,就会演变成“末期肾脏衰竭”。

其实不管肾脏衰竭的起因和类型如何,当肾功能退化到一定的程度,体内代谢废物无法排出体外时,均需要作“血液透析”治疗,以免血液中代谢物质累积造成“尿毒症”。“血液透析”治疗;又称“洗肾”,是慢性肾脏衰竭病人必需持续终生的治疗,除非病人进行肾脏移植手术,以便生命得以维持。根据马来西亚肾脏基金会的数据报告,每一年马来西亚有1800至2000个末期肾脏衰竭的新病例。而接受“血液透析”治疗的肾友从1990年每一亿人口的42位增加到1996年的96位。这些剧升的趋向在未来的世纪会造成政府在医疗保健上的一个重大负担。

在舒缓慢性肾脏疾病恶化方面,饮食上的控制是非常重要的。低蛋白饮食可减低肾脏内的压力,减低肾功能进一步退化,从而起到保护作用。虽然如此,一般上都不建议超低蛋白饮食,因为这样会导致营养不良。尤其接受“血液透析”治疗的肾友,他们对蛋白质的摄取会比还未接受“血液透析”治疗的慢性肾脏疾病病人来的高,大约是1.0-1.2g/kg理想体重。除了蛋白饮食的控制外,矿物质(如钠、钾、磷等)的摄取也要小心处理。

高血钾的现象比较常见于末期肾脏衰竭,因为钾不能有效地排除体外而堆积在体内所造成。高血钾易造成心律不整、心衰竭及呼吸困难。含钾比较高的食物如绿豆、红豆、黄豆、皇帝豆、菠菜、空心菜、海带等都要减少摄取。另一方面,肾衰竭会使磷酸盐滞留,血钙下降,副甲状腺素于是促进骨骼钙质复流入血中,引发骨骼病变及副甲状腺亢进,所以也必须限制磷的摄取。含高磷的食物有内脏、豆类、奶类、蛋黄等。

其实肾脏的预存保留功能佷大,往往未出现明显功能失调前,肾脏已受到很大的损坏。因此,建议每人一年至少做一次肾功能检察,注意饮食,控制血压及不要滥用止痛剂。好好小心照顾您身体的化学工厂,预防胜于治疗。

Tuesday, March 24, 2009

癌患该与不该的食物

癌症,是另一个在大马十大死因佔有一席的文明病。根据槟城Mt.Miriam医院的透露,每一年有40, 000大马人被发现患上2-3期以上的癌症。而每400位大马人当中,就有一位患上癌症。至于男性主要患上的癌症为肺癌(24%) 及胃癌 (23%); 而女性方面主要为乳癌 (25%) 及生殖器官癌 (23%) 。

谈到癌症病人的饮食原则,最主要的目的在于预防癌症病人的体重减轻或避免体重减轻过多所引致的营养不良、修补因治疗所造成的损伤,促进新组织的生成、减轻癌症治疗所引起的副作用、提高病人对各种治疗的耐受能力,对感染的抵抗力及整体的免疫力,使病人体力较充沛。
很多时侯因为癌症病人及家属对于饮食及营养知识的贫乏,不懂得如何采取正确的饮食方式,于是改为吃素或减少食量。这样反而因营养不良,全身免疫力下降,影响病人本身的治疗,尤其对手术、放射线治疗及化学治疗。除了治疗效果受影响,治疗之副作用也较大,且易受感染。同时营养不良也影响病人的康复进度。

癌症病人一般上应注意均衡的饮食,维持良好的营养,保持适当的体重。原则上需摄取高蛋白、高热量、高维生素、容易消化吸收的食物、不偏食。食量可依体重减少之重量而作调整。癌症治疗后即使胃口不好,也尽可能采用少量多餐方式进食。烹调方式尽量以蒸、煮、烩、汤最好,避免燻、烤、炸等方式。醃制或辛辣刺激之食物、人工加工品、食品添加物如色素、糖精、香料及含防腐剂之食品尽量不吃。多食新鲜的蔬菜水果。美国防癌学会就列出了多种具有防癌作用之蔬果供参考,如:胡箩蔔、芹菜、菠菜、白花椰菜、绿花椰菜、青椒、大蒜、洋葱、马铃薯、南瓜、蘋果、葡萄柚、木瓜、番茄、柳橙等宜多吃。

在治疗期间,各人对治疗的反应不同,所以饮食方面应依个人情况另作调整,以免造成营养不良。如因化学药物或放射线治疗所引起的呕吐、惡心,可选用清淡、冰冷的饮料或食用酸味、醎味较强的食物可减轻症状。此外,应避免太甜或太油腻的食物。味觉的改变对甜、酸的敏感度降低,宜选用味道较浓的食物如香菇、洋葱作佐料。饮用淡茶、柠檬汁、西瓜汁等能改善口干舌燥的情形。

适当的营养对癌症病人是很重要的。癌症病人应把食疗法当成治疗之延续,因为营养素可增强免疫力,使患者精力充沛。饮食上的照顾仍有赖病人及家屬协助,使病人能快速恢复健康,重回原来之工作岗位。

Friday, February 27, 2009

Good Health Start In The Gut

Digestive Enzymes : Catalyst For Good Health

Healthy bodily function and nutritional status are not merely depending on complete and balance nutrition intake. There are very much associated with the whole digestive process:
Food ingestion -- Food digestion -- Nutrients absorption -- Nutrients Utilization
Our body does not benefit from even the most complete diet if it does not breakdown into small particles and readily absorb and utilize. Thus, most physical problems and diseases can be traced back to its root problem of improper food digestion. Furthermore, poorly digested protein putrefies, fats turn rancid and carbohydrates ferment. These undigested food particles leak back into the bloodstream from the colon and create further toxicity which will lead to many health problems.
Digestive enzymes are part of our nutritional delivery system. It aids in the breakdown and ‘unlocked’ the nutrients from the food to make available all the nutrients including vitamins, mineral and trace nutrients for utilization. Consequently, when you start digest your food better; your body has the opportunity to function better.
Health related problems due to enzymes deficiencies:
1) Protease Deficiency:
Immune compromise , susceptible to bacterial, viral and yeast infection and a general decrease in immunity
2) Amylase Deficiency: Blood glucose imbalance, hypoglycemia, type II diabetes, carbohydrate craving, asthma and emphysema
3) Lipase Deficiency: High cholesterol and triglycerides, difficulty losing weight
4) Cellulase Deficiency:Lower abdominal gas, pain, bloating and problem associated with jejunum and pancreas, Candida
5) Sucrase, Lactase & Maltase Deficiency: Depression, moodiness, panic attack, abdominal cramp and diarrhea
Unfortunately, aging process and unhealthy dietary pattern have caused our body to excrete less and less enzymes for digestion. This has made enzymes from external sources becoming more and more vital in our daily diet. These enzymes can be found abundantly in fresh raw foods. However, cooking methods like frying, boiling, microwaving and even low heat cooking destroy all food enzymes. Most of us are completely devoid of the essential enzymes in view of our daily diet which is predominated by cooked and processed food.