Nutrients You Need To Prevent Cutaneous Aging

 

Cutaneous aging is an aging process that involves both biological aging and extrinsic aging due to inflammations, pollutions, toxins exposure, poor nutrition, and sunlight. Cutaneous aging results in the degrading of skin features and results in wrinkling, loss of elasticity, laxity, pigmentation, and rough-textured appearance.

The skin is the largest and visible organ, it shows obvious signs of aging. When skin ages naturally it results in thin, dry skin, fine wrinkles, and gradual dermal atrophy. However, with induced skin aging through environmental challenges, the skin may exhibit coarse wrinkles, loss of elasticity, laxity, pigmentation, and rough-textured appearance.

To get a young and beautiful appearance, we can slow down skin aging and helps to recover skin damages through nutrients which has antioxidant and anti-inflammatory effects.

1) Vitamin C

Food source: citrus fruits, kiwi, bell pepper, berries, currant, guava, broccoli, and spinach

•  Increases collagen synthesis in the skin
•  Lightening of skin pigmentation
•  UV sun protection

2) Vitamin E

Food source: Sunflower seed, hazelnut, avocado, squash, tomato, mango, almond, and kiwi

• Work with vitamin C to protect skin damage from UV light
• Prevent skin aging by inhibiting lipid peroxidation

3) Carotenoid

Food source: Cantaloupe, mangoes, papaya, carrots, sweet potatoes, spinach, and pumpkin

• Reduction of sunburn
• Protect against skin cancer

4) Vitamin D3

Source: Fatty fish like salmon, and, egg yolks

• Contributes to skin cell growth, repair, and metabolism
• Destroy free radicals that can cause premature aging

5) Polyphenols

Source: Cocoa powder, berries, olives, flaxseed, nuts, green tea, herbs, and spices

• Inhibiting collagen degradation and increase collagen synthesis
• Reduce skin inflammations

6) Proteins

Source: Fish, chicken, beef, lamb, pork, peas, dark green leafy vegetables, and broccoli

• Repair of skin tissues
• Provides collagen and elastin for skin firmness and elasticity

7) Water

• Maintain skin internal balance and tissue function
• Prevent skin dryness

8) Fatty acids (Omega 3)

Source: Salmon, olive oil, flaxseed, walnut, chia seed, and, sacha inchi oil

• Promotes skin regeneration
• Prevent serious skin diseases

9) Co-enzyme Q 10

Source: Meat, fish, broccoli, pistachios, lentils, soybean, cabbage, and, organ meat

• Promote skin cells to repair
• Reduce sun damage

Factors trigger skin aging

• High trans-fat intake
• High sugar and baked goods intake
• Processed food
• Alcohol intake
• Smoking
• Poor sleeping habit

By Nutritionist

Moga
Anna Hoo Clinic

 

References

Cao.C, Xiao.Z, Wu.Y and Ge.C. 2020. Diet and Skin Aging—From the Perspective of Food Nutrition. Nutrients. 2020 Mar; 12(3): 870.

Zhang. S and Duan. E. 2018. Fighting against Skin Aging. Cell Transplant. 2018 May; 27(5): 729–738.

Cho. S. 2014. The Role of Functional Foods in Cutaneous Anti-aging. J Lifestyle Med. 2014 Mar; 4(1): 8–16.

PROTEIN

What is protein?

Protein is a part of our cells and tissues in the body which is made up of amino acid blocks. Protein is the most essential component for energy, bone density, enzyme production, hormone production, tissue formation, and muscle growth. Our body skeletal muscles contain approximately 75% water, 20% protein, 1–10% fat, and 1% glycogen. There are two types of amino acids which are essential amino acids and non-essential amino acids.  Essential amino acids are the protein blocks our body cannot produce and can be sourced out from food while non-essential amino acids can be produced by our body.

Our body needs a complete protein which contains all the 9 types of essential amino acids to repair and grow. Food with complete protein is animal-based such as beef, fish, poultry, eggs, dairies, pea, and soy. Certain plant-based proteins such as lentils, nuts, seeds, vegetables, and whole grains may not have the complete essential amino acids that our body needs. Therefore it is important to have a balanced diet especially when you are a vegetarian. Protein supplements such as branched-chain amino acid (BCAA) and pea protein powder can be helpful in gaining muscle mass while on an exercise regime.

How much protein is enough? 

The protein requirement of an adult is based on the body mass. The minimum requirement for a healthy adult to prevent lean body mass loss is about 0.8g protein per kg body mass. However, recommended protein intake for physically active adults is between 1.2-2.0g protein per kg body mass.

Muscle gain happens when the protein synthesis is higher than the protein breakdown while muscle loss happens when the protein synthesis is lesser than protein breakdown. Hence it is important to take sufficient protein in every meals and do exercise to build skeletal muscles.

Below is the list of common food and the protein content:

•  One large egg has 6 grams of protein
• 100 grams of beef has about 26 grams of protein
• 100 grams chicken breast has about 31 grams of protein
•  One cup of dried beans has about 16 grams of protein
•  One container (170g) of Greek yogurt has about 17 grams of protein
• One cup of broccoli has about 3 grams of protein
• 1 cashew has about 5 grams of protein
• 100 grams salmon has about 22 grams of protein
•  One cup of lentils has about 18 grams of protein
• 30 grams of pea protein powder has about 25 grams of protein

By Nutritionist Moga
ANNA HOO CLINIC

Reference

Carbone J.W and Pasiakos S.M, 2019. Dietary Protein and Muscle Mass: Translating Science to Application and Health Benefit. Nutrients. 2019 May; 11(5): 1136.

Cataldo D, and Blair M. 2015. Protein intake for optimal muscle maintenance. American College of Sports Medicine. 

高“盐值”对人体健康的危害

 

“盐” 是我们日常饮食中必不可少的调味品。盐也是人体中必不可少的物质，它能调节人体内水份均衡的分布，维持细胞内外液渗透压。一说到高血压患者的饮食，很多人首先想到的是要 “少吃盐” 。其实盐背后的 “钠” 才是高血压发病的重要危险因素。钠的摄入对人体健康的影响不容小觑，它是人体保持血浆容量、酸碱平衡、神经脉传导和正常细胞功能不可或缺的元素。若钠摄入量过低，会发生食欲不振，四肢无力，疲惫虚弱，晕眩等现象；但是过量摄入则会增加罹患高血压、心脑血管疾病等的风险。

钠盐摄入过量导致的健康问题：

1. 高血压 - 钠盐与血压的水平是成正相关的，吃得越咸，人体钠摄入量越多，血压水平就越高。

2. 心血管疾病 - 人体内的钠量过多，会造成体内水滞留，导致血管内压力升高，阻力增大，照成心脏负荷加重，长期容易引发心脏肿大、心衰等疾病，增加动脉硬化的风险。

3. 加快肾脏老化 - 饮食中的盐分95%是由肾脏代谢排出的，如果过多的钠摄入，无疑会加重肾脏的负担。肾脏长期处于高滤过的超负荷工作状态，肾脏老化的速度就会加快，容易引发肾病。

4. 水肿 - 当过量摄入食盐，钠在体内含量过高引起血容量增加，体内组织间液增加。为了维持平衡，体内会锁住更多的水分来稀释这些盐分。体内积水增多就会出现水肿，肾脏的负荷也会加大。

合理的食盐摄入量？

世界卫生组织WHO规定建议健康成人每日食盐摄入量是少于5克（一茶匙）。马来西亚饮食治疗师协会也建议健康人群每日摄入低于2000毫克的钠（一茶匙食盐的量）；美国心脏协会指南则建议高血压患者每天最多摄入1500毫克的钠。

常见的高钠食物：

主食(1份)：咖喱面(2456mg), 槟城叻沙(2281mg), 炒面(2224mg), 炒粿条(1704mg), 炒饭(1465mg), 鸡饭(1287mg)

 

加工食品(每100克)：罐头浓缩汤料(20000mg), 快熟面(2000mg)，加工肉类如咸肉香肠火腿培根(>1500mg)

 

调味品(每100克)：鸡精(18864mg), 味精(8160mg), 辣椒酱(8027mg), 豆瓣酱(6012mg), 酱油(5757mg), 咸鸭蛋(2706mg), 花生酱(2340mg)

 

低钠食品：每100克食物中的钠含量低于100mg

中钠食品：每100克食物中的钠含量介于100-600mg之间

高纳食品：每100克食物中的钠含量超过600mg

 

 

健康饮食建议：

 

1. 限制每日食盐摄入量，确保这一点的好方法是避免加工食品，减少使用高钠含量的调味料，选择用天然香料取代来烹调食物。

 

2. 避免摄入过多的酱料比如水果上的酸梅粉，沙拉里的沙拉酱，还有加在其他食物里的酱油和番茄酱等。

 

3. 选择新鲜的蔬菜，水果，肉类，鱼类，海鲜。可选择富含高钾的食物包括：豆类，坚果，蔬菜(菠菜，花椰菜，南瓜等)，水果(木瓜，柑橘等)。

 

 

随着人们生活方式的改变，在外用餐或者点外卖也越来越频繁。餐馆的食物普遍重口味，同样加工食品也是以高盐含量居多。高盐饮食正不知不觉中危害着大家的健康。对于很多慢性疾病来说，改变生活饮食方式是第一步。我们能做的就是在平日生活中尽量降低盐的摄入量，保持健康的饮食、生活习惯，守护好自己的健康。

 

 

 

Lara 营养师
Anna Hoo Clinic

OMEGA 3 - WHAT ARE THE BENEFITS?

 

Good Fat

Fat. Despite the bad rep it gets for adding inches to our waistline and bringing along a myriad of health problems, our body still requires fat as a source of energy, to absorb nutrients as well as to protect our vital organs.

The key difference is the type of fat we’re consuming. All the negative health consequences that fat has been blamed for are partly due to consumption of “bad” fats, such as trans fats and saturated fats, which are commonly found in deep fried foods, processed foods and confectionary.

In contrast, “good” fats such as unsaturated fatty acids and Omega-3 fatty acids, have the opposite effect.

With so many types of fats to learn about, Omega-3 fatty acids probably need no further introduction, so let’s start off with a better understanding of omega-3s!

What are Omega-3s?

Omega-3s are a form of unsaturated fatty acid which can be broken down into different types, mainly: Alpha-Linolenic Acid (ALA), Eicosapentaenoic Acid (EPA), and Docosahexaenoic Acid (DHA).

The main difference between these types of Omega-3? ALA is found mainly in plant oils such as flaxseed, soybean and canola oils, while EPA and DHA are found in fish, algae and seafood. 

While the human body can convert some ALA into EPA and then DHA, the small amounts produced calls for recommendations to obtain EPA and DHA directly from foods.

Benefits of Omega-3

- Heart Health

Omega-3 fatty acids protect the heart against diseases by:

1.     Lowering triglyceride levels in the blood.

2.     Lowering blood pressure in patients.

3.     Preventing harmful blood clots from forming, thus reducing risk of stroke and heart attack.

4.     Preventing plaque formation which harden the arteries and restrict blood flow. 

- Eye Health

DHA is a major structural component of the retina of the eyes. Getting enough omega-3 reduces risk of macular degeneration, a condition which can cause permanent eye damage and blindness.

- Brain Health

Omega-3s are vital for brain health throughout the lifespan – whether during birth or at old age. Omega-3s ensure proper growth and development in infants. Furthermore, sufficient omega-3 intake during pregnancy is linked to reduced risk of development delay, higher intelligence and fewer behavioral problems in the child.

At the same time, studies have found that higher omega-3 intake decreases age-related mental decline and reduces risk of Alzheimer’s disease among the elderly.

- Anti-inflammatory

Long term inflammation in the body negatively impacts the tissues and organs, and may play a role in the onset of illnesses such as cancer, heart disease and asthma. Consistent studies have shown that Omega-3s reduce the production of substances that are linked to inflammation in the body.

 

How much Omega-3 do I need daily?

Our Omega-3 requirements vary considerably depending on our age, sex, lifestyle and health status, with higher intake required for people with underlying health condition.

The National Institute of Health currently recommends 1.6g of ALA for males and 1.1g for females while there are currently no specific recommendations for EPA and DHA. However, the American Heart Association recommends an intake of combined EPA and DHA at 1.0g daily for patients with cardiovascular disease.   

Hence, to ensure optimal intake of Omega-3 fatty acids, it is important to consume a balanced diet that includes a variety of fatty fish such as mackerel, herring, sardine and salmon for EPA and DHA, as well as plant-based omega-3 sources including flaxseed, walnuts, sacha inchi and their oils for ALA.

Handy tips to ensure adequate omega-3 intake from foods:

·       Aim for a serving of fatty fish (mackerel, seabass, sardines) at least twice a week.

·       Snack on plant based sources such as seaweed, edamame, walnuts.

·       Incorporate 2 tablespoons of omega-3 rich oils such as flaxseed oil or sacha inchi oil to salads or as part of your daily morning drink.

However, Omega-3s aren’t the only important “good fats”.  Keep reading to learn more.

 

Nutritionist Zuanne
Anna Hoo Clinic

Source

1.     Calder, P. C. (2010). Omega-3 fatty acids and inflammatory processes. Nutrients, 2(3), 355-374.

2.     Kris-Etherton, P. M., Harris, W. S., & Appel, L. J. (2003). Omega-3 fatty acids and cardiovascular disease: new recommendations from the American Heart Association. Arteriosclerosis, thrombosis, and vascular biology, 23(2), 151-152.

3.     https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-and-cholesterol/types-of-fat/omega-3-fats/

4.     https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/

 

关于痛风您了解多少?

 

痛风并不罕见，你认识的人中多多少少都听过患有痛风的朋友或者亲人。其实很多人对痛风的了解并不全面，大概知道是尿酸高。今天这篇文章就让你了解关于痛风的那些事。

什么是痛风？

痛风是一种慢性疾病，其特征是由于关节和尿道中尿酸钠晶体发炎引起的剧烈疼痛和肿胀的反复发作。痛风倾向于发生在下肢的关节，大约一半的人最初的症状出现在大脚趾，但是脚背，脚踝，脚跟，腕部，肘部，手指和掌指关节也可能受到影响。尿酸晶体的沉积可能会导致关节变形，疼痛通常从晚上开始，并足以使人从睡眠中醒来。 

嘌呤是存在于人体所有组织和许多食物中的一组化学物质。我们的身体在不断地加工嘌呤，分解嘌呤，回收利用或去除副产物。当肾脏不能有效排出尿酸或者身体里尿酸过多的时候，则会引起尿酸浓度增高，久而久之在一定的条件下产生晶体聚集在体内。

痛风的诱发因素

 

• 肥胖症
• 其他慢性疾病：高血压、高血脂、糖尿病、肾衰竭
• 家族病史
• 大量高嘌呤食物摄入、大量饮酒
• 药物（低剂量阿司匹林以及一些降血压药物如利尿剂）
• 手术、感染或创伤后发作

 

如何预防痛风？ 

在治疗的同时，控制饮食中摄入的嘌呤和果糖，戒酒也是必要的。预防痛风发作可以通过降低风险因素开始。

 

• 限制高嘌呤食物的摄入。避免过量食用海鲜，内脏等高嘌呤食物。下面会具体来讲关于影响尿酸的食物或成分。

 

• 戒酒。酒精增加嘌呤产生，降低嘌呤排出，特别是啤酒增加外源性嘌呤摄入。有痛风的患者戒酒是关键。

 

• 喝足够的水分。每日最少需要喝2.5-3L的白开水。脱水容易让尿酸浓度进一步增高。

 

• 健康减肥。避免快速减肥，每周减0.5kg的速度算是合理。

 

• 保护肾脏功能。肾在排泄尿酸上的作用密不可分，以上的几点都有助于我们保护肾功能，控制好血糖也是对肾脏健康非常重要。

 

影响尿酸的食物或成份 

限制食用高嘌呤的食物：动物肝脏，脱水的食物（鱼干，肉干，豆干，蘑菇干，因为脱水后嘌呤比例变高），红肉，海鲜（贝壳类和小鱼干），酒精（尤其是啤酒）。另外目前并没有有力的证据指出高嘌呤的蔬菜类增加尿酸风险。 

每天的嘌呤摄入量：<400mg/d（相当于每天食用<200g（生重）左右瘦肉类，基本不会超过这个量）。

果糖尿酸是果糖(Fructose)代谢的产物之一，研究上有充分证据表明果糖会增加血液中的尿酸水平。其他可升高尿酸的食物成分：山梨糖醇(Sorbitol)、蔗糖(Sucrose)、乳酸盐(Lactate)。

总结重点：

• 高尿酸血症不一定会痛风，痛风一定有高尿酸血症
• 高尿酸是由于体内尿酸产生过高或者排泄下降或者两者皆有
• 痛风患者如果肥胖，建议减肥，但是不宜过快
• 痛风患者需要戒酒，饮酒增加尿酸产生同时降低尿酸排出
• 限制高嘌呤动物来源，高嘌呤植物来源无需过分限制
• 痛风患者需要限制果糖摄入
• 控制高血压，控制高血脂，保护肾功能
• 可补充维生素C帮助降低尿酸
• 单纯高尿酸血症（未发生痛风）不推荐服药作为预防方式
• 痛风发作以后，遵医嘱服用降尿酸药物

 

 

营养师 Lara
Anna Hoo Clinic

 

参考文献：

1. All About Gout – Harvard Health. https://www.health.harvard.edu/newsletter_article/all-about-gout

2. The interplay between diet, urate transporters and the risk for gout and hyperuricemia: current and future directions. https://www.ncbi.nlm.nih.gov/pubmed/23253231?dopt=AbstractPlus

3. Risk factors for gout and prevention: a systematic review of the literature. https://www.ncbi.nlm.nih.gov/pubmed/21285714?dopt=AbstractPlus

4. Diet and gout-what is the role of purines? https://onlinelibrary.wiley.com/doi/abs/10.1111/nbu.12205

5. Total Purine and Purine Base Content of Common Foodstuffs for Facilitating Nutritional Therapy for Gout and Hyperuricemia. https://www.jstage.jst.go.jp/article/bpb/37/5/37_b13-00967/_html/-char/en

6. Fructose-Rich Beverages and the Risk of Gout in Women. http://www.ncbi.nlm.nih.gov/pubmed/21068145?dopt=Abstract