Tag: Family health

Posted in health, health & fitness

Vitamin C & Health

Posted on by M Artisans

Vitamin C, or technically L-ascorbic acid, is an essential water soluble vitamin known to exhibit antioxidant properties.

It is the most famous of all vitamins and was discovered in 1932 when scurvy killed 2 million sailors between year 1500-1800. Unlike most animals, humans are unable to synthesize vitamin C so it is considered to be an essential nutrient.

Roles of Vitamin C

  • protects cells and keep them healthy
  • biosynthesis of collagen, l-carnitine and certain neurotransmitters
  • involves in protein metabolism
  • wound healing
  • powerful antioxidant
  • promotes iron absorption

Benefits

  • boosts immunity
  • neutralize free radicals
  • help manage high blood pressure
  • lower risk of myocardial infarction, stroke, cardiovascular diseases, chronic diseases
  • reduced risk of gastric cancer and other cancers
  • may reduce blood uric acid levels and help prevent gout attacks
  • prevents cataract
  • protects memory and thinking
  • prevents plaque formation

Deficiency

  • bone pain
  • fatigue
  • lethargy
  • easy bruising
  • anemia
  • scurvy
  • gum disease
  • mood changes
  • general malaise

Humans depend on external or dietary sources of vitamin C to cover requirements. The following is the recommended daily allowance of vitamin C.

AgeMaleFemalePregnancyLactation
0–6 months40 mg*40 mg*
7–12 months50 mg*50 mg*
1–3 years15 mg15 mg
4–8 years25 mg25 mg
9–13 years45 mg45 mg
14–18 years75 mg65 mg80 mg115 mg
19+ years90 mg75 mg85 mg120 mg
SmokersIndividuals who smoke require 35 mg/day
more vitamin C than nonsmokers.
https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/

* Adequate Intake (AI)

Due to its function as an antioxidant and its role in immune function, vitamin C has been promoted as a means to help prevent and/or treat numerous health conditions. Supplements are most common in the form of ascorbic acid. which has equivalent bioavailability to that of naturally occurring ascorbic acid in foods, such as orange juice and broccoli. Other forms of vitamin C supplements include sodium ascorbate; calcium ascorbate; other mineral ascorbates; ascorbic acid with bioflavonoids.

You should be able to get all the vitamin C you need by eating a well balanced diet. But due to lifestyle and busy schedule and vitamin c being water soluble meaning heat sensitive -you may not meet the daily requirement and opt for supplements. Please keep in mind the dosage and talk to a health professional for further advice.

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Posted in Family health, health, health & fitness

Why do you need B-Vitamins?

Posted on by M Artisans

B-Vitamins are water soluble vitamins.

https://www.hsph.harvard.edu/nutritionsource/vitamins/vitamin-b/

B-Vitamins or B Complex are essential vitamins that contribute to your overall health and well-being. There are eight B Vitamins – B1 (thiamin), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyroxidine), B9 (Folate), B12 (cobalamin).

These eight micronutrients play vital roles in many organs and bodily systems. They have dual functions – work together and/or carry out individual works in the body.

  • essential in synthesis of neurotransmitters such as acetylcholine, serotonin & dopamine
  • cellular health
  • blood cell formation
  • converts fats to glucose
  • promote energy levels
  • good eyesight
  • brain function
  • nerve conduction
  • fats and hormone synthesis
  • cardiovascular health
  • muscle tone

In women

B vitamins are essentially important for pregnant and breastfeeding women. Particularly Folic Acid – that aids in fetal development and prevent birth defects.

Folic acid fortification is one of the most successful public health initiatives. With 19-55% decreased in neural tube defects.

And for expectant mothers, B vitamins may boost energy levels, ease nausea, and lower the risk of developing preeclampsia.

In men

B vitamins help in testosterone levels in men that decrease with age. Helps in muscles and overall energy level.

In vegetarians/vegans

American Dietetic Association recommends Vitamin B12 in particular. Since Vitamin B12 is mainly found in animal products, fish, meat and poultry.

How much B vitamins do you need?

For women, the recommended daily intake is:

For men, the recommended daily intake is:

One cannot single out which B vitamin is the best because each has its own unique function and purpose. Depending on our body condition and pre-existing illness or nutritional levels, we may or may not be able to meet the daily requirements of B vitamins.

Best to talk to your trusted doctor, dietitian or health care provider.

Posted in corona virus, covid 19, health

Dirtiest Things You Touch

Posted on by M Artisans

Trigger Alert!

Dedicated to all germaphobes and to make our Covid19-War strong!

Here are the worst and dirtiest things you touch everyday.

woman using smartphone in bed
Cellphone

It goes with you everywhere – even in the bathroom. It can be 10x dirtier than your toilet seat. In fact, it can be contaminated with fecal matter. Gross! So please use disinfecting wipes or spray alcohol in a clean towel and wipe it!

 

closeup photo of person holding panasonic remote control in front of turned on smart television
Remote Control

 

Obvious, remote control is being touched more than 3x a day. And when not in used it’s either on the floor or stuck in between the sofa cushions – a perfect home for bacteria and viruses to grow.

 

person holding black card holder
Purse / Money

Just like cellphone, our purse is a harbor for very tiny microbes. That includes our credit cards, money and coins.

 

people inside a bus wearing masks
Face Mask

There’s a valid reason why mask is supposedly disposable. But due to scarcity and high demand, we need to use it over and over again. Pathogens like bacteria and viruses can live on cloth fabric for longer than one may think — up to 8-12 hours. So part of wearing a mask is washing and using it properly.

 

cheerful ethnic man using ticketing machine at subway station
ATM

People from everywhere and anywhere touch the buttons on the cash machine. It would be wise to wash your hands or sanitize after touching one.

 

wooden hanger with towels and natural bathroom tools
Towel & Dish Sponge

It’s self explanatory. From towels to dish sponge, it might be the dirtiest thing in the house. It is constantly wet and absorbent.

 

semi open white wooden door
Door Handles

When we open the door, we turn the handle with dirty hands.

 

silver microwave oven on white wooden cabinet
Buttons & Counter

Including kitchen sinks, counter, refrigerator doors and buttons, they are all covered with bacteria.

More nasty areas or things are enlisted in the pictograph below. Make sure to clean them more than once daily. During these pandemic days, we are more obsessed in staying away from dangerous germs. Hope this helps…

This slideshow requires JavaScript.

Stay Safe!

Posted in corona virus, life

Wearing is Caring

Posted on by M Artisans

Have you heard of this campaign?

Wearing is Caring….

It makes common sense right? Wearing masks has become an emblem of this recent pandemic. The mask is now a public etiquette in the fight against this terrible disease.

Corona Virus causes the Covid-19. It is highly contagious and has claimed hundreds of thousands of lives all around the world. Anyone can be a carrier as some can be asymptomatic – not showing symptoms or presymptomatic – period before the symptoms.

“feeling healthy doesn’t mean we don’t have it.”

people inside a bus wearing masks
Photo by zydeaosika on Pexels.com

How does a Mask can help prevent the spread of Corona Virus?

The small particles of Corona Virus can spread when people breathe, talk, cough or sneeze. It is said to remain suspended in the air for quite a time.

“After attending a choir practice in Washington State in early March, dozens of people were diagnosed with or developed symptoms of COVID-19 even though they had not shaken hands or stood close to one another. At least two died. After dining at an air-conditioned restaurant in China in late January, three families at neighboring tables became sickened with the virus—possibly through droplets blown through the air.” 

Some new evidence suggests that talking can be a significant mode of viral transmission. A minute of loud speech could generate more than a thousand of virus containing droplets that could hang in the air for minutes.

In most parts of Asia like Hong Kong where outbreak is kept under control, masks are worn by the majority of population. Tells us why is it a must to do so.

“Masks can play a big role in reducing the virus spread, as long as they’re worn properly” – Doctor Aaron Hamilton of Cleveland Clinic.

people-wearing-protective-face-masks-vector

It is strongly advised to wash cloth masks and should be dried on high heat or discarded for single-use face masks.  It is equally important to wash your hands after removing or handling used masks.

Masks are our extra layer of protection. And if you are overwhelmed which type to wear, maybe this article can help.

Thanks for reading 🙂

 

 

 

Posted in Family health, health, health & fitness, natural medicine

the Best Anti-Inflammatories you should eat

Posted on by M Artisans

Inflammation is our body’s natural response as discussed in previous post – What are food – inflammatories? 

Here, we will talk about the best foods that fight inflammation.

 Whether you are an endo-sufferer or simply health-conscious, you will get some helpful recommendations in this post.

Nowadays, people get sick easily and there more cases of cancer, cardiovascular diseases and diabetes. Also known as modern-day metabolic diseases. My grandmother rarely falls ill because in their time they’re taught to eat veggies and fish.

Stress, environmental toxins, pandemic lack of sleep, unhealthy diet and sedentary lifestyle can all contribute to inflammation.

I cannot emphasize enough the importance of good nutrition. 

Even the bible have spoken a lot about it. “He gives food to every creature, His love endures forever.” – Psalm 136:25

As promised here are the best anti-inflammatory foods;

  • green leafy vegetables

  • fruits like anti-oxidant rich berries

  • herbs and spices including turmeric, cinnamon, etc. 

  • spirulina

  • fish

  • whole grains

  • nuts

assorted vegetable lot
Pexels.com

*Broccoli is an example of cruciferous vegetables. It is highly nutritious and is rich in sulforaphane – an anti oxidant and anti-inflammatory that fights inflammation by reducing levels of cytokines and NF-kb. Sulforaphane is a sulfur-containing compound that gives it a bitter bite. Another superfood is spinach. No wonder it’s the favorite of popeye 🙂 Spinach is packed with anti-inflammatory carotenoids – pigments that give them it’s color (1,2)

*Fruits like berries are packed with anti-oxidants, fiber, vitamins and minerals. Berries have anthocyanins which are effective anti-inflammatories and improve immunity. Polyphenols reduce the risk of chronic metabolical diseases and give the fruit its beautiful bright colors. (3)

abundance agriculture bananas batch
Pexels.com

*Fish is an excellent source of omega-3 fatty acids, EPA & DHA. Great choices are wild salmon, sardines, herring, mackerel and anchovies. Omega-3 is mentioned in what to do when you have both endometriosis & adenomyosis (4)

 

close up cooking cuisine delicious
Pexels.com

*Whole grains are considered whole foods. Our stomach digest grains slowly, thereby minimising sudden spikes in blood sugar that promote inflammation. They are also a good source of magnesium. (5)

 

brown nut lot
Pexels.com

*Amino acid tryptophan on nuts lower pain sensitivity and examples of nuts are almonds, hazelnuts, walnuts and so on. High in omega-3 fatty acids, some of the phytonutrients in walnuts are hard to find in other foods. (6)

 

almond nut organic unshelled
Pexels.com

Spirulina, turmeric and other herbals will be separately discussed in future post.

This type of assortment is very similar to a Mediterranean diet, while others call it Paleo diet. According to Harvard studies, chronic inflammation has been strongly linked to cancer, heart disease, diabetes, arthritis, depression and Alzheimer’s.

Best way to fight inflammation is with a healthy diet. 

 

Articles:

https://www.nhmrc.gov.au/health-topics/nutrition

https://www.helpguide.org/articles/healthy-eating/healthy-eating.htm

https://www.health.harvard.edu/staying-healthy/foods-that-fight-inflammation

https://www.ncbi.nlm.nih.gov/pubmed/18541602

 

Posted in family, health, health & fitness

dealing with Diastolic Dysfunction

Posted on by M Artisans

Diastolic Dysfunction as simplified in previous post – Explaining Diastolic dysfunction in simple terms, is a heart condition when diastole part is not functioning properly. 

medical-appointment-doctor-healthcare-40568.jpeg

Before treatment, it must be accurately diagnosed since it has similar symptoms as Systolic Heart Failure. 

Treatment – first means a change of lifestyle & medicine (some doctors call it Cardiac Rehab), or an invasive option which is surgery to replace a damaged heart valve. And the following managements should be prescribed and supervised by your cardiologist.

  • strict control of hypertension

  • aggressive treatment of coronary artery disease

  • use of diuretics to control pulmonary congestion

  • use of vasodilators to make blood vessels open up, increasing in the size of the blood vessels allows more blood to flow through. This lowers the blood pressure and lessens the workload of the heart

  • use of beta blocker or calcium channel blocker to relax the heart muscle

  • or an ACE inhibitor to relax blood vessels and lower blood pressure. Helps the heart to pump more blood out to the body.

  • strict water and salt restriction to prevent congestion

  • weight control

How to take care of a family with Diastolic Dysfunction?

  • let them rest, shorten their working hours if possible

  • help reduce stress – anxiety and anger can increase heart rate and blood pressure. A relaxing and calm environment will help promote a stable heart rate and blood pressure

  • monitor their blood pressure and heart rate regularly

  • help them limit their salt intake

  • remind/give them their medicines on time

  • assist them to manage their weight and watch out for sudden weight gain that may be a sign of congestion

 

God bless your heart,
mitch.e

 

Medical References & Further Readings:

http://www.ncbi.nlm.nih.gov/pubmed/21861070

https://www.texasheart.org/heart-health/heart-information-center/topics/diastolic-dysfunction/

https://www.summitmedicalgroup.com/library/adult_health/car_diastolic_dysfunction/

https://academic.oup.com/bjaed/article/9/1/29/465857

 

 

Posted in family, health, health & fitness

Explaining Diastolic dysfunction in simple terms

Posted on by M Artisans

This post will try to explain the condition called Diastolic Dysfunction in layman’s term.

First, we have to know the two parts to the pumping action of the heart. You can use the photo below as reference.

873730BD-C8D2-49A9-8428-C9CE4088FD0B.jpeg

1. Diastole – first part, when blood collects in the lower heart chambers (left & right ventricles)

2. Systole – second part happens once the ventricles contract and blood is pushed from the right ventricle to the pulmonary artery and from the left ventricle into the aortic valves.

Diastolic Dysfunction refers to when diastole part is not functioning properly. The heart stiffens and ventricles do not relax so they cannot fill with blood and causes blood to “dam up” in other parts of the body.

Pressure in the ventricles then increases as blood from the next heartbeat tries to enter. This leads to extra pressure and fluid building up in the vessels of the lungs (referred to as pulmonary congestion) or in the vessels that lead back to the heart (referred to as systemic congestion).

Pulmonary congestion – causes fluid to leak from these vessels into the lung alveoli, causing pulmonary edema. This condition clogs oxygenation of blood in the lungs, resulting in shortness of breath and in worst case scenario even death if the condition is not discovered and treated actively.

The systemic congestion – has detrimental effects on other organs in the body such as the kidney and liver, as a result of poor organ perfusion. Swelling and congestion may also occur in the legs and within the abdomen.

Causes and Symptoms:

The major causes of Diastolic Dysfunction –

  • Obesity and unhealthy lifestyle

  • High blood pressure

  • Hypertrophic cardiomyopathy (the walls of the heart become thick and stiff)

  • Aortic stenosis (narrowing in one of the heart valves)

  • Coronary artery disease

  • Restrictive cardiomyopathy (scars or deposits that make the heart muscle stiff)

  • Aging

Symptoms can be from nothing to shortness of breath or labored breathing, unusual swelling of the legs/feet, and fast or irregular heart beat.

If you manifest the above symptoms and a family history of heart disease, consult a trusted Cardiologist and the following tests will help diagnose if you have Diastolic Dysfunction.

  • Chest X-ray

  • Echocardiogram (ECG)

  • Magnetic Resonance Imaging (MRI)

 

God bless your heart,

mitch.e

 

Medical references and for Further reading:

https://www.summitmedicalgroup.com/library/adult_health/car_diastolic_dysfunction/

https://academic.oup.com/cardiovascres/article/45/4/813/299300

https://www.news-medical.net/health/Diastolic-Dysfunction-Causes.aspx

https://www.healio.com/cardiology/learn-the-heart/cardiology-review/topic-reviews/diastolic-dysfunction