Category: Top to Toe

You step out of the house and you’re hit by the heat and smog. Yes, the haze is back – no thanks to the burning jungles of Kalimantan.

The problem is not just the heat and smoky smell but the effects on your breathing apparatus. You end up with a nasty cough that can last for weeks.

Why cough?

Unhealthy levels of air pollution in certain areas along the west coast of Peninsular Malaysia is dangerous to people with breathing problems or heart disease, the elderly and children.

When we inhale air polluted with particulate matter during the haze, our body reacts by producing a lot of phlegm to trap the pollutants and get us to cough them out. As the haze can linger for weeks and sometimes months, this constant irritation to our throat and lungs result in a nagging cough.

It can be serious for people who already have allergic problems, asthma and heart or lung diseases. They may end up with breathing difficulties and have to go to the hospital for treatment.

Take precautions

Keep track of air pollutant index (API) readings shown in the media daily. There are also some apps that allow you to check the API of any area at any time of day – it may be a good idea to download one onto your phone. On days when the API is above 100, stay indoors as much as possible and limit outdoor activities.

If you have a cough, drink a lot of water to keep your throat moist. Taking a cough mixture with natural anti-cough ingredients such as ivy leaf extract can help to soothe your throat and let you breathe easier. This is because the active ingredient in these cough mixtures makes the thick and sticky mucus become more liquid, thus becoming easier to be coughed out.

Always keep a bottle of cough mixture handy. You never know when you’re going to wake up coughing badly in the middle of the night!

Last but not least, always remember to eat your fresh fruits and vegetables – from five to nine servings a day – to stay healthy and strong.

References:

1. Air Info Now. Available at www.airinfonow.org

2. Air Pollutant Index of Malaysia. Available at http://apims.doe.gov.my/

3. Fruits & veggies more matters. Available at www.fruitsandveggiesmorematters.org

4. Lutsenko Y, et al. (2010). Hedera helix as a medicinal plant. Herba Polonica.;56(1):83-96

5. WebMD. Available at www.webmd.com

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Imagine flashing your beautiful smile to that someone you like, only to “dazzle” him with the brownish stains of plaque and food bits in between your teeth. Talk about a put off; clearly, it is time to floss!

Aside from keeping your smile beautiful as well as bad breath-free, flossing helps prevent gum diseases by removing trapped bits of food or plaque formed between your teeth. Formed from layers of bacteria growing over the teeth surface, plaque can be problematic as it can irritate and inflame the gums.

The Fine Art of Flossing

1. Start with about 45 cm of floss, and wind it around each middle finger, leaving enough floss (3-5cm) to work with.
2. Hold the floss between your thumb and index finger, and slide the floss between your teeth. Gently slide it back and forth between the teeth while moving the floss up and down.
3. Adjust the floss into a C-shape against one of the teeth as you go towards the gum line. Don’t snap or force too hard, or you may end up cutting or bruising your gums.
4. Remove the floss by gently using the same back and forth motion while bring the floss up and away from your teeth.
5. Beginning from the first tooth, slide the floss up and down on the side of the tooth and be sure to continue this motion for a few strokes so that you know you have thoroughly scrubbed the tooth’s surface.  

Don’t forget to:

1. Floss the back side of the last teeth in your mouth and other areas where a toothbrush has difficulty going into for cleaning to prevent plaque accumulation.  Remember to keep the pressure of the floss against your teeth; directing the force towards the gum will only traumatize it.  
2. Rinse your mouth after flossing to remove any bacteria and debris that can be lingering around in your mouth.
3. Devise a flossing pattern so that you don’t miss out any teeth.

Use a floss holder if your hands lack the dexterity to floss or find it tough to reach all of your teeth. Try wooden plaque removers or two-pronged plastic floss holders; either is easy to use and can be used with one hand.

References:

Mouth Healthy. Available at www.mouthhealthy.org

NHS Choices. Available at www.nhs.uk

WebMD. Available at www.webmd.com

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There’s nothing like a good night’s sleep. You wake up all reenergized, feeling like you are capable of taking on the world. You are in the cheeriest of moods as if nothing can bring you down. Ah, the power of sweet slumber. Sadly, not everyone is privy to that. Many of us are experience sleep deprivation in one or another. In fact, a study found that as many as one in three Malaysian adults suffer from insomnia!

Don’t think you have insomnia? Let’s see, do you find it difficult to drift off into dreamland despite being drained to the bone? Are you able to fall back asleep quickly when awakened? When you do manage to get some shuteye, do you wake up feeling more exhausted than ever? Have you become so used to feeling irritable and drowsy during the day? If you have been nodding along to these questions, it is very likely that you have insomnia.

Alright, so I have insomnia, you may think to yourself. But sleep deprivation can’t be that bad, right? Wrong. The same study reported those with insomnia were more prone to depression, poor memory, loss of concentration, fatigue, reduced work productivity and poor general health. That’s not all. Other studies have noted a significant correlation between long-term sleep deprivation and an heighted risk of complications such as obesity, diabetes and heart disease. That’s a rather long list of health issues, isn’t it?

Oh Mr Sandman, where are you?

Now, before you whizz off to the nearest pharmacy for some sleeping pills or over-the-counter sleep aids, you will be glad to know that there are other methods you can try to relieve your insomnia. In fact, experts generally recommend taking medication as a last resort and even then, on an extremely limited basis.

Here’s a rundown of some tried-and-tested methods which might be of help you get the sweet rest you have been missing out on.

• Invest in good mattresses and pillows. We practically spend a third of our lives in bed so the investment is worth every ringgit. ‘Bend test’ your pillow: If you bend it in half and it resumes its original position, it’s a keeper.
• Don’t nap; it only makes sleeping at night tougher.
• Avoid stimulating activities before bedtime. Stay away from rigorous exercise, the TV, video games and such.
• Have a fixed sleep schedule, even on weekends and holidays.
• Go easy on alcoholic and caffeinated beverages. In fact, cease your caffeine intake at least 8 hours before hitting the sack.
• Abdominal breathing. Take deep, slow breaths. Ensure it involves not just your chest but your stomach, ribcage and lower back. Inhale through your nose and exhale through your mouth.
• Progressive muscle relaxation. Beginning with your feet, tense the muscles tightly while you count to 10, then relax. Repeat this for every muscle group, from your feet to your head.
• Dietary & herbal supplements. While they may not work for everyone, supplements like valerian, hops, melatonin and blue passion flower can help treat insomnia due to their sedative properties. If you plan on trying them, consult your doctor first as they may have side effects and interactions with other medicines.

References:

Helpguide. Available at www.helpguide.org

NHS. Available at www.nhs.uk

Salter S. et al. (2010). Treating primary insomnia – the efficacy of valerian and hops. Aust Fam Physician; 39(6): 433- 437.

WebMD. Available at www.webmd.com

Zailinawati A. et al. (2008). Epidemiology of insomnia in Malaysian adults: a community-based survey in 4 urban areas. Asia Pac J Public Health; 20(3): 224- 233.

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Myth

Lack of fibre in my daily diet is causing constipation. So, I’m going to eat more foods which are rich in fibre.

Fact

Eating a lot of fibre-rich foods can prevent constipation in most people. But be careful if you have severe constipation, as fibre-rich foods can worsen your condition.

Myth

Drinking more water helps get rid of constipation.

Fact

Drinking more water may not be helpful in treating constipation in most people. But, it can offer some relief for those suffering from severe dehydration due to constipation.

Myth

I can get rid of constipation by exercising more often.

Fact

Constipation is not just caused by lack of exercise. It can be due to other reasons too, like medicines and health problems. However, older people may experience constipation when they don’t do enough exercise.

Myth

I’m always working late and don’t always eat healthy. I suffer from constipation now and then, but that’s nothing to worry about since I’m a healthy young woman.

Fact

If you seem to suffer from constipation more often than friends your age, do talk to your doctor to see if you have a medical problem. One possible and common cause of constipation is hypothyroidism or an underactive thyroid gland. This condition causes the body’s processes to slow down, and constipation is one of the possible consequences.

Myth

Painkillers work on the nervous system so I shouldn’t be having constipation when I take painkillers.

Fact

Certain painkillers like aspirin and ibuprofen may cause constipation especially if you take them often. Consult your doctor if you have been taking painkillers for a long time and suffering from constipation as well. You may be given another type of painkiller if needed.

Myth

Eating dairy products such as milk and cheese is good for me so I shouldn’t be suffering from constipation.

Fact

Although dairy products are nutritious, they are also high in fat and low in fibre. Eating a lot of high-fat and low-fibre foods can slow down your digestion process.

So, you need to increase your fibre intake to 20-35 grams per day – try adding more salads, whole grains and fruits into your diet. There are also supplements and enriched beverages that contain prebiotics (such as fruit fibre) and probiotics that can help improve your digestive health and remove toxins in the colon; they can also support your efforts to keep constipation away.

References: 1. Health. Available at www.health.com 2. WebMD. Available at www.webmd.com

Picture: Shutterstock 235468528 (legs of woman sitting on toilet, her hands grabbing her legs in pain), shutterstock 92087189 (probiotics and prebiotics in juice, fresh fruits)

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Chemically modified fats are common in processed foods. A process called hydrogenation is often used to convert liquid oils into solids, and partially hydrogenated oils (PHOs) are commonly used to help extend the shelf life of food products and stabilize their flavours. PHOs are now recognized to be bad for health, as they contain trans fats, which can increase our cholesterol levels.

The US Food and Drug Administration (FDA) recently released a statement proclaiming PHOs, the primary source of added trans fatty acids (TFAs) in processed foods, as being not ‘generally recognized as safe’ (GRAS) for human consumption. Food manufacturers in the country have been given 3 years to remove PHOs from their formulations.  

Dr. Stephen Ostroff, the FDA’s Acting Commissioner said, “The FDA’s action on this major source of added trans fat demonstrates the agency’s commitment to the heart health of all Americans. This action is expected to reduce coronary heart disease and prevent thousands of fatal heart attacks every year.”

We asked Nutrition Society of Malaysia president, Tee E Siong, PhD, for his views on the use of PHOs and their use in the Malaysian setting. When asked about the evidence against PHOs and their use in food preparation, Tee said: “The scientific evidence for the hazards of TFAs in foods is strong. There is conclusive evidence that TFAs increase the risk of coronary heart disease. “

Tee added, however, that the FDA site has not cited the opinions of other international agencies such as FAO (Food and Agriculture Organization of the United Nations), WHO and Codex Alimentarius (an inter-governmental body developing international food standards). “For example, the WHO Global Strategy on Diet, Physical Activity and Health (2004) has highlighted the importance of eliminating the intake of TFAs.” Codex Alimentarius also discussed the mandatory labelling of TFAs, but there was no agreement at that time. 

As for similar steps being undertaken in the country, Tee said the Food Safety and Quality Division of MOH, which is the authority in charge of food safety in Malaysia, has considered and is fully aware of the hazards of TFAs to human health. The use of PHOs in foods for children is prohibited. He added: “It is specifically prohibited in formulated milk powder for children (previously known as ‘growing up milk’) and processed cereal-based foods for children.” 

When asked about the existence of local studies linking the use of PHOs to cardiovascular disease, Tee said: “I do not know of any local studies linking TFAs to cardiovascular disease … but I do not think such (local) studies are important. There is sufficient international data (already).”  

Tee said the hazards of TFA and PHO in the country are probably more attenuated compared to many other countries due to the fact that Malaysians utilize palm oil for cooking and food manufacturing.  “Palm oil does not need to be hydrogenated and its TFA is practically nil. PHOs are formed when polyunsaturated oils are used eg, soy, olive and sunflower.

Tee said: “Nevertheless, what would be important in the country is to study the amount of TFAs in the foods people consume, and estimate its exposure to Malaysians [including] children, women and adults. We need to understand if food industries, including small industries, are truly using minimal amounts of PHOs.”

Reference:

Smart Balance. Available at www.smartbalance.com/nutrition/topics/hydrooils

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We’ve all been through it – the point where you accidentally hit your elbow against something and bang! You get this funny, tingly or prickly kind of numbness and sometimes, even a dull pain..   The part of the elbow that causes this funny feeling is called, appropriately enough, the funny bone.

What is the funny bone, exactly?

The funny thing about funny bone (try saying that quickly) is that it is not actually a bone. Surprise, it is actually a nerve called the ulnar nerve.

The ulnar nerve innervates several muscles in the hand and controls their movements.  The nerve traverses through a tunnel of tissues and passes underneath a bump of bone on the inside of where your elbow is.

Now, here’s the fun bit: as the nerve is located near to the skin, what happens is that any impact or a bump to your elbow hits and compresses the ulnar nerve against the bone. This creates the shocking sensation that most people are familiar with. So, the funny bone is a funny nerve in actuality!  

Wait, how did the name “funny bone” come up in the first place?

There is theory that “funny bone” was a derivative of an anatomical pun. The part of the bone that the nerve hits on is called the humerus, which sounds like “humorous” and hence, ‘funny bone’ ! Some people are so smart, right?

Outside of the realm of science and anatomy, ‘funny bone’ is also used by every day people to express humour. Hence, its use in sentences such as: “This article tickled your funny bone”. Well, we hope so anyway! 

When things are not so funny

At the end of the day, the funny bone is a nerve. Continual pressure to the elbow or inner forearm can inflict damage to it and cause sensation and mobility problems in the hand. So, do take care of your funny bone!

References:

Healthline. Available from www.healthline.com

Kids Health. Avaialble from www.kidshealth.org

Live Science. Available from www.livescience.com

Ortho Info. Available from www.orthoinfo.aaos.org

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