Do you know how the stress can affect your body? When you are under stress, you need extra nutrients like vitamins and minerals. To make it easier to understand, just imagine when you are driving a car, and suddenly you brake sharply. What would happen to your car? It consume more fuel, and you need to supply more fuel to your car. Not only the fuel, you need to change brake , tyres, cooling liquid etc if you constantly speeding or driving your car with sudden brake. This is similar when you under stress, your body needs more nutrients, your heart, muscle are exhausting and more free radicals will produce. To find out what free radicals do to ouy body, please refer to my previous article Health No 1 Enemy - Oxidation. Anti-oxidant is the solution to nuetralize the free radicals.
The sad fact is normally when people under stress and busy, they tend to make poor food choice like fast food, or even skipping meals. This is damaging to the body. Just imagine a car with excessive acceleration and brake without supplying extra fuel, sooner or later, the car will be sent to garage. If the car is our body, we will experience the breakdown of body systems, it could be just a flu, cold to cancer or heart problem dependant on the level of seriousness.
Stress is unavoidable in the modern world, but the diet and nourishment has to be incorporated so that we can cope with the stress in a more effective way.
Thursday, December 25, 2008
Tuesday, December 16, 2008
Why is Protein Important?
Protein is a form of energy in our body. It helps to build strong muscle, forms an important building blocks for our body (cells, blood, skin, hair etc.), and it is essential for body immune system and creating enzymes. Protein is composed of Amino Acids, most of which body can produce by iteself, but 10 essential amino acids cannot be made by our body, and must be consumed in the form of food.
Another benefit of protein is it helps to lose weight. For every extra KG of muscle, it helps to burn an extra 100 calories a day approximately. This is essential for those people who want to lose weight in a healthy way. By gaining extra muscle will help to reduce the excess body fat and shape up.
Good sources of protein include poultry, fish, whey protein, beans etc. Better choice of protein is plant protein like whey protein and soy protein. To compute specific daily protein intake, you will need the ideal body weight.
Woman's ideal body weight:
US measure: 100 pounds for 60 inches in height+ 5 pounds for each additional inch over 60 inches.
Metric: 45 kilograms for 150 centimeters in height+ 0.85 kilograms for each additional centimeter in height
Men's ideal body weight:
US measure: 106 pounds for 60 inches in height+ 6 pounds for each additional inch over 60 inches.
Metric: 48 kilograms for 150 centimeters in height+ 1 kilogram for each additional centimeter in height.
Men and women protein intake range based on ideal body weight:
Minimum Daily Protein Requirement: W.H.O. recommends 0.45 grams of protein per kilogram of ideal body weight per day.
Maximum Daily Protein Requirement: US RDA recommends 0.8 grams of protein per kilogram of ideal body weight per day. The UK Department of Health and Social Security is approximately the same.
Reference source: http://www.indoorclimbing.com/Protein_Requirement.html
Another benefit of protein is it helps to lose weight. For every extra KG of muscle, it helps to burn an extra 100 calories a day approximately. This is essential for those people who want to lose weight in a healthy way. By gaining extra muscle will help to reduce the excess body fat and shape up.
Good sources of protein include poultry, fish, whey protein, beans etc. Better choice of protein is plant protein like whey protein and soy protein. To compute specific daily protein intake, you will need the ideal body weight.
Woman's ideal body weight:
US measure: 100 pounds for 60 inches in height+ 5 pounds for each additional inch over 60 inches.
Metric: 45 kilograms for 150 centimeters in height+ 0.85 kilograms for each additional centimeter in height
Men's ideal body weight:
US measure: 106 pounds for 60 inches in height+ 6 pounds for each additional inch over 60 inches.
Metric: 48 kilograms for 150 centimeters in height+ 1 kilogram for each additional centimeter in height.
Men and women protein intake range based on ideal body weight:
Minimum Daily Protein Requirement: W.H.O. recommends 0.45 grams of protein per kilogram of ideal body weight per day.
Maximum Daily Protein Requirement: US RDA recommends 0.8 grams of protein per kilogram of ideal body weight per day. The UK Department of Health and Social Security is approximately the same.
Reference source: http://www.indoorclimbing.com/Protein_Requirement.html
Saturday, November 8, 2008
Health No.1 Enemy - Oxidation
What is oxidation? We cut an apple, left it on a table, after a while, it turns brown. This is an oxidation process.
Do you know that oxidation process also happen in our body? We are exposed to pollution, stress, poor nutrition, UV etc. everyday. Little did we know that these can lead to oxidation process in our cell. When we subjected to outside factors like radiation, stress etc., our body is contantly producing toxin and burning by using oxygen which is similar to an apple turns brown. As such it produces free radicals which could damage our cell membrance. When our cells are damaged and are not being repaired properly, it could lead to cancer, diseases, illness and ageing.
How do we protect our cells from free radicals? We need anti-oxidants, example of anti-oxidants are Vitamins E, C, A which can be found in vegetables and fruits. It helps to fight against the free radicals to protect our cells, healthy cells can help to maintain body functions and keep us healthy. There are numerous research studies show that anti-oxidants may slow or potentially prevent process of cancer. Visit http://www.cancer.gov/cancertopics/factsheet/antioxidantsprevention for more information and trials on anti-oxidants vs cancer.
Do you know that oxidation process also happen in our body? We are exposed to pollution, stress, poor nutrition, UV etc. everyday. Little did we know that these can lead to oxidation process in our cell. When we subjected to outside factors like radiation, stress etc., our body is contantly producing toxin and burning by using oxygen which is similar to an apple turns brown. As such it produces free radicals which could damage our cell membrance. When our cells are damaged and are not being repaired properly, it could lead to cancer, diseases, illness and ageing.
How do we protect our cells from free radicals? We need anti-oxidants, example of anti-oxidants are Vitamins E, C, A which can be found in vegetables and fruits. It helps to fight against the free radicals to protect our cells, healthy cells can help to maintain body functions and keep us healthy. There are numerous research studies show that anti-oxidants may slow or potentially prevent process of cancer. Visit http://www.cancer.gov/cancertopics/factsheet/antioxidantsprevention for more information and trials on anti-oxidants vs cancer.
Sunday, October 26, 2008
Health and Nutrition - Benefits of Minerals
Calcium: helps to build bones and teeth. You will find it in milk, yogurt, cheese, soy milk.
Iron: Helps the red blood cells transport oxygen to every parts of our body. Can be found in red meats, poultry, shellfish, beans etc.
Magnesium: Maintain strong bones, muscle and nerve function. Source of foods: whole grains, nuts. green vegetables.
Potassium: Maintain nerve system. Can be found in banana, green leafy vegetables, legumes.
Zinc: vital for growth, immune system, sexual development. Foods: red meats, seafoods, whole grains.
Iron: Helps the red blood cells transport oxygen to every parts of our body. Can be found in red meats, poultry, shellfish, beans etc.
Magnesium: Maintain strong bones, muscle and nerve function. Source of foods: whole grains, nuts. green vegetables.
Potassium: Maintain nerve system. Can be found in banana, green leafy vegetables, legumes.
Zinc: vital for growth, immune system, sexual development. Foods: red meats, seafoods, whole grains.
Thursday, October 2, 2008
Health and Nutrition - Benefits of Vitamins
Vitamin A: Promote good vision, strenghtens immune system. Mostly can be found in dark colored orange or green vegetables, orange fruits e.g cantaloupe, peaches, mangos etc., other good sources are milk, liver, eggs.
Vitamin C: Helps to form collagen, absorb iron and calcium. Essential for healthy teeth, bone and skin. Great source from red berries, kiwi, orange, red and green bell peppers etc.
Vitamin D: Strengthens bone system. You can get it while your skin expose to the sunlight. Food source: egg yolk, fish oils, milk.
Vitamin E: Helps to protect cells from damage, build red blood cells. Can be found in various foods such as green leafy vegetables, nuts, vegetables oils, whole grains etc.
Vitamins B: Consist of B1(Thiamin), B2 (Riboflavin), B3 (Niacin), B6, B9 (Folate), B12. In general, vitamins B help to convert food to energy, build red blood cells, and essential for brain and nerve function. B9 (Folate) is also needed to make DNA. Good source of foods: Fish, meats, poultry, eggs, legume, cereals, whole grain food, potatoes, banana etc.
Vitamin C: Helps to form collagen, absorb iron and calcium. Essential for healthy teeth, bone and skin. Great source from red berries, kiwi, orange, red and green bell peppers etc.
Vitamin D: Strengthens bone system. You can get it while your skin expose to the sunlight. Food source: egg yolk, fish oils, milk.
Vitamin E: Helps to protect cells from damage, build red blood cells. Can be found in various foods such as green leafy vegetables, nuts, vegetables oils, whole grains etc.
Vitamins B: Consist of B1(Thiamin), B2 (Riboflavin), B3 (Niacin), B6, B9 (Folate), B12. In general, vitamins B help to convert food to energy, build red blood cells, and essential for brain and nerve function. B9 (Folate) is also needed to make DNA. Good source of foods: Fish, meats, poultry, eggs, legume, cereals, whole grain food, potatoes, banana etc.
Sunday, September 21, 2008
Interdependance of Micronutrients
Most people are aware of the importance of vitamins and minerals. Many people are taking nutrition supplements such as vitamin C, B, A, calcium etc. to improve their health. However, not many people are aware that the certain nutrients need to be taken in right combination with each other in order to function at best result, otherwise they may have limited or no effect.
According to the diagram below, all nutrients need to work together as a team, e.g like vitamin C needs to depend on calcium or vice versa for optimum result.
This is very important especially for those who are taking supplements. If not taken in the right combination, the supplements can be a waste of money!
Thursday, September 4, 2008
Why are vitamins and minerals so important for health?
Vitamins and minerals are very important for health. It helps to nourish our cells, protect us from free radicals which are caused by daily stress, UV, pollution and poor nutrition. Free radicals can damage our cells resulting in premature aging, sickness and illness.
What are vitamins?
Vitamins are organic compunds that help to regulate fat, carbohydrate and protein metabolism in the body.
What are vitamins?
Vitamins are organic compunds that help to regulate fat, carbohydrate and protein metabolism in the body.
The functions of vitamins are to release the energy of the foods that we consume every day. In addition, our enzyme, nervous, hormonal and immune systems are dependent on vitamins for regulation and control. There are 2 types of Vitamins: water-soluble and fat-soluble.
Water-soluble: These vitamins cannot be stored in the body and need to be replenished through our diet.
Fat-soluble: These vitamins are stored in the body and include vitamins A, D, E and K. Even though these vitamins can be stored in our body, we still need them through our daily food intake.
What are minerals?
Minerals are inorganic elements that help to form strong bones and teeth, control our hormanal functions, enayme secretion, muscle contractions, fluid in tissues, nervous system. In addition, they cannot be made in the body and needs to be taken through our daily diets.
Friday, August 15, 2008
Health and Nutrition - Daily Eating Habit
Nutrients Required
Our body needs all the necessary nutrients to perform daily tasks. Due to the hectic lifestyle, we seldom have a chance to prepare a well balanced meal for ourself. What we do after a busy, tired day, we just grab something convinient to eat (like fast food meal, hawker center - like fried noodles etc.). These are the food normally high in calorie, cholesterol etc, and is lack of basic balanced nutrients that required by our body.
Water: function of water in our body
How much water do you drink a day? Most of us do not drink enough plain water!
The above picture has illustrated the function of water in human body. Basically water makes up major percentage of every part of our body such as muscle, blood, brain, bones etc. The water plays an important role in our body:
- Carry nutrients and oxygen to our cells
- Release waste out of our body
- Regulate body temperature
- Improve metabolism
- Protect and cushion internal organ/ joint etc.
The human body is anywhere from 55% to 78% water depending on body size. Symptoms and consequences of not having enough water include:
- Headache / Migraine (water composes 75% of brain)
- Constipation
- Fatigue
- Dry mouth / skin
- Dizziness
- Muscle cramps
- Kidney problems
- >20% dehydrated - risk of death
Everyday our body lose fluid through urination, perspiration, breathing, exercise. On average, we lose about 1.7 litres of fluid everyday, however, the exact amount may vary on individual level dependant on daily activity level, environment and health condition.
How much water should we drink everyday?
There are quite a few answers recommended by experts on how much water intake is needed by healthy people, though most advocates agree that 2 litres of water (approximately 8 glasses) daily is the minimum to maintain proper hydration. In fact, the daily water intake depends on body size, activity level, climate and health condition.
The more flexible approach is by observing the urine output. If you produce about 1 - 2 litres of colorless or slightly yellow urine a day and you rarely feel thirsty, you probably have enough water intake.
Guidelines on good drinking habit:
- drink 500ml water in between meal and with each meal
- drink water before, during and after exercise
Our body needs all the necessary nutrients to perform daily tasks. Due to the hectic lifestyle, we seldom have a chance to prepare a well balanced meal for ourself. What we do after a busy, tired day, we just grab something convinient to eat (like fast food meal, hawker center - like fried noodles etc.). These are the food normally high in calorie, cholesterol etc, and is lack of basic balanced nutrients that required by our body.
| What our body needs | What our body gets daily |
| Minerals, Vitamins, Plant Protein | Salt, sugar |
| Essential Amino Acids | Animal Protein |
| Essential Fatty Acids | Animal Fat |
| Fibres | Cholesterol |
| Herbs | Refined Food |
| Water (2-3 litres daily) | Caffeine |
|
|  |
Water: function of water in our body
How much water do you drink a day? Most of us do not drink enough plain water!
The above picture has illustrated the function of water in human body. Basically water makes up major percentage of every part of our body such as muscle, blood, brain, bones etc. The water plays an important role in our body:- Carry nutrients and oxygen to our cells
- Release waste out of our body
- Regulate body temperature
- Improve metabolism
- Protect and cushion internal organ/ joint etc.
The human body is anywhere from 55% to 78% water depending on body size. Symptoms and consequences of not having enough water include:
- Headache / Migraine (water composes 75% of brain)
- Constipation
- Fatigue
- Dry mouth / skin
- Dizziness
- Muscle cramps
- Kidney problems
- >20% dehydrated - risk of death
Everyday our body lose fluid through urination, perspiration, breathing, exercise. On average, we lose about 1.7 litres of fluid everyday, however, the exact amount may vary on individual level dependant on daily activity level, environment and health condition.
How much water should we drink everyday?
There are quite a few answers recommended by experts on how much water intake is needed by healthy people, though most advocates agree that 2 litres of water (approximately 8 glasses) daily is the minimum to maintain proper hydration. In fact, the daily water intake depends on body size, activity level, climate and health condition.
The more flexible approach is by observing the urine output. If you produce about 1 - 2 litres of colorless or slightly yellow urine a day and you rarely feel thirsty, you probably have enough water intake.
Guidelines on good drinking habit:
- drink 500ml water in between meal and with each meal
- drink water before, during and after exercise
Monday, August 11, 2008
WHO statistic on health issue
According to the world health report 2006:70% of premature deaths are due to:
- Heart disease
- Cancer
- Stroke
- Diabetes
50% of premature deaths are due to poor nutrition
70% of all doctor's visit are due to poor nutrition
Therefore, if we take care of our daily diet and nutrition, we can prevent 50% of disease! And, if we look at the Malaysia's health statistic in year 2006, how many cases are preventable?
Sunday, August 10, 2008
Are we healthy?
Are we healthy? Let us look at the health statistic in Malaysia. The study was made by WHO representative Dr Han Tieru in 2006, published in New Straits Times.
Lifestyle disease in Malaysia:
The recent statement by the health Minister Datuk Liow Tiong Lai that overweight and obesity among Malaysians needs urgent attention again illustrates public ignorance on the problem.
The Minister pointed out that the prevalence of adult obesity in Malaysia from 1996-2006 had more than tripled with four out of every 10 Malaysians above 18 years of age are now being either overweight or obese.
Now, the next question is what are the possible causes of all the above lifestyle diseases?
Lifestyle disease in Malaysia:
Summary of the lifestyle disease in the numbers:
- 10, 000 deaths a year due to stroke, heart attack and lifestyle desease etc.
- 6,000 deaths a year due to heart desease
- 3 million high cholestrol
- 40,000 new cancer cases a year
- 25% overweight or obese
- 2.1 million diabetes
- 110 new stroke cases everyday
Stroke cases in Malaysia:
Stroke cases - about 300% increase in Malaysia. The scary fact is many die within a month and only 10% make full recovery!
The recent statement by the health Minister Datuk Liow Tiong Lai that overweight and obesity among Malaysians needs urgent attention again illustrates public ignorance on the problem.
The Minister pointed out that the prevalence of adult obesity in Malaysia from 1996-2006 had more than tripled with four out of every 10 Malaysians above 18 years of age are now being either overweight or obese.
Now, the next question is what are the possible causes of all the above lifestyle diseases?
Friday, August 8, 2008
Welcome to my Health and Nutrition Blog!
Hello, My name is Joyce Tan, personal wellness coach. I help people to enjoy healthy lifestyle, manage weight in a healthy way. Welcome to my first Health and Nutrition Blog!
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