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

What is dietary fiber?

Fiber

Eat more fiber to prevent constipation. We’ve probably heard this many times now and it is true. But did you know that fiber provides a myriad of other health benefits as well?

What is dietary fiber?

Unlike other types of carbohydrate that are digested in the body to provide energy, dietary fiber are carbohydrates that do not get broken down and digested. Instead, fiber passes through the stomach, small intestine and out of the body intact. Fret not though, these fibers are still useful to us despite it! 

Types of Fiber

There are two types of fiber, both of which are beneficial to our health.

Soluble fiber dissolves in water to form a gel-like substance. Commonly found in peas, beans, psyllium, oats, apples and citrus fruits, soluble fiber helps to lower cholesterol levels and regulate blood sugar levels.

Insoluble fiber does not dissolve in water and adds bulk to stool, which leads to softer and more regular bowels to prevent constipation. Legumes, beans, potatoes, carrots and berries are a good source of insoluble fiber. 

Health Benefits 

- Heart: Individuals who consume higher amounts of fiber reported lower risk of cardiovascular disease. Fiber reduces total cholesterol and low-density lipoprotein (LDL) – also known as the ‘bad cholesterol’.

- Gut Health: Some forms of dietary fibers including inulin, fructo-oligosaccharides (FOS) and galacto-oligosaccharides (GOS) gut serve as prebiotics. Prebiotics stimulate the growth of good bacteria that help maintain a healthy digestive tract by improving gut barrier function and immunity. 

- Blood sugar control: Fiber slows down the digestion and absorption of sugar in the body, hence reducing spikes in blood sugar levels. Research has shown that Type 2 diabetics who consumed a high fiber diet experienced 28% reduction in fasting glucose levels.

- Weight management: Fiber helps us keep full longer as it slows down the speed of food passing through the stomach to the rest of the digestive tract. Foods that are high in fiber are often lower in calories as well. Studies have shown that individuals who increased their dietary fiber intake increased weight loss and had better adherence to diet.

Tips to increase fiber intake

Based on the Malaysian Recommended Nutrient Intake 2017, adults are recommended to consume at least 20g-30g of dietary fiber daily. Adopt these tips to help you meet your fiber intake:

• Include a variety of fruits and vegetables to get the best of both insoluble and soluble fibers
• Choose whole foods over processed foods, which have most of the fibers removed
• Eat whole fruits instead of fruit juices
• Select whole grain versions of foods such as brown rice over white rice.
• Incorporate legumes such as peas, beans and lentils into your meals as a side dish or by adding into soups.

 

By Zuanne, Nutritionist
Anna Hoo Clinic

 

Reference:

1.     Threapleton, D. E., Greenwood, D. C., Evans, C. E., Cleghorn, C. L., Nykjaer, C., Woodhead, C., ... & Burley, V. J. (2013). Dietary fibre intake and risk of cardiovascular disease: systematic review and meta-analysis. Bmj, 347.

 

2.     McRae, M. P. (2017). Dietary fiber is beneficial for the prevention of cardiovascular disease: an umbrella review of meta-analyses. Journal of chiropractic medicine, 16(4), 289-299.

 

3.     Myhrstad, M. C., Tunsjø, H., Charnock, C., & Telle-Hansen, V. H. (2020). Dietary fiber, gut microbiota, and metabolic regulation—Status in human randomized trials. Nutrients, 12(3), 859.

 

Slavin, J. (2013). Fiber and prebiotics: mechanisms and health benefits. Nutrients, 5(4), 1417-1435.

SLEEP : What Happens If We Do Not Get Enought Sleep?

 

Make sleep your priority

Just like food and water, sleep is also very important for survival. Sleep is the natural remedy for the body to repair, heal and recover. Some of the benefits of getting full night’s sleep are good mood, increased learning and focus, increased energy, improve memory, prevent weight gain, strengthen heart function, and boost the immune system.

Healthy sleep includes adequate duration, good quality, right timing, and the absence of sleep disorders. According to the National Sleep Foundation, an adult aged 18 years old and above should sleep about 7 to 9 hours a day. Appropriate sleeping time is when our body naturally starts to produce a sleep hormone called melatonin around 9 pm. Hence going to bed late at midnight might not be the ideal practice to have a proper sleep.

What happens if we do not get enough sleep at night?

• Daytime fatigue
• Daytime sleepiness
• Mood swings
• Poor concentration
• Headache/Migraine

Health Risk with chronic insufficient sleep

People with a lack of sleep may have a higher risk of health issues such as heart disease, kidney disease, high blood pressure, diabetes, stroke, and obesity. Poor sleep has also shown to worsen gastrointestinal disease. Disrupted or fragmented sleep may affect emotion, metabolism, hormone regulation, and gene expression. Prolonged insomnia also leads to higher mortality.

Factors of unhealthy sleep routine

Some of the factors come from our own negligence such as high caffeine intake, heavy dinner, high sugar intake at night, physical inactiveness, binge-watching drama, and exposure to blue LED lights. These factors can be overcome with self-discipline and proper time management. Other factors include high stress, depression, hormonal changes, change of environment, change of work shift, and sleep-related disorders.

How to promote a healthy sleeping pattern?

Sleep Right Timing

• 7-9 hours of sleep for adults
• Recommended bedtime 10 pm
• Recommended wake-up time 6 am
• Avoid afternoon naps

Relaxing bedtime activities

• Reading
• Meditation/prayers
• Listening to relaxing music
• Avoid electronics before bed

Comfort sleeping

• Room temperature – between 18-20°C
• Free from noise
• Free from light
• Comfortable mattress and pillows

 Waking up in between or trouble to sleep?

• Avoid alcohol and smoking prior to bedtime
• Exercise during the day time
• Light meals for dinner – reduce carbs/sugars before bedtime
• Avoid fluid intake 1 hour before bedtime
• Avoid spicy food and caffeine before bedtime
• Record your sleep pattern and speak to our Doctor about it

Make sleep a priority as it is important for both your mental health and physical health. Starts to plan the day and has the self-discipline to follow the right sleep routine. Most importantly, avoid trading your sleep with any types of activities.   

 

By Nutritionist Moga
Anna Hoo Clinic

 

References

Lichtenstein, GR. The Importance of Sleep. Gastroenterol Hepatol (N Y). 2015 Dec; 11(12): 790

为什么少吃肉，血脂还是高？

 

随着我国高血脂患者人数不断上涨，很多人也意识到了高脂饮食的危害，转而追求清淡的饮食，甚至是全素食。然而，有些人明明没吃肉，血脂还是居高不下；即便餐餐吃素，血脂也降不下来…

人体血脂水平主要由血液中的脂肪成分含量来决定，包括胆固醇、甘油三酯、磷脂以及游离脂肪酸。而根据分析，容易发生代谢异常引发高血脂的主要是：总胆固醇(Total Cholesterol)、甘油三酯 (Triglyceride)、高密度脂蛋白(HDL Cholesterol)、低密度脂蛋白(LDL Cholesterol)以及极低密度脂蛋白(VLDL Cholesterol)。

 

这几种成分，有些容易受到饮食影响，而有些易受到基础代谢异常的影响。由此可见，不能将所有高血脂问题归结为饮食不当；而一些看似合理的饮食习惯，也可能影响到血脂的稳定。

1. 不吃肉却多吃主食

 

人体每一刻都在消耗能量，而脂肪是其中主要能量来源，如果不吃肉，脂肪摄入不足，就会产生强烈的饥饿感，促使人们从别的食物中补充，首选就是主食。主食多为精制米面，含大量淀粉，可经过消化转变为葡萄糖，多余的葡萄糖又会在肝脏中转化为甘油三酯，升高血脂；且葡萄糖的消化速度较快，饱腹感比脂肪弱，容易多吃。摄入过多主食很容易导致肥胖，当体重增加后，人体对于脂肪的代谢能力也会降低。

 

2. 坚果摄入超标

 

核桃、腰果、花生等常见坚果虽然富含不饱和脂肪酸，对人体有益，但不饱和脂肪酸毕竟是脂肪成分，也需要肝脏来代谢。如果每天都食用大量坚果，容易导致脂肪酸和胆固醇摄入超标，破坏原本的饱和脂肪酸与不饱和脂肪酸的平衡，降低人体脂肪代谢效率。因此适量食用坚果有助于调节血脂，但超量食用坚果反而易有高血脂。另外，炒或煎炸后的坚果零食含油、盐、糖较多，长期食用不利于降脂，也要少吃或避免。

3. 肌肉太少脂肪太多

 

肌肉一般占体重的30%~50%，可以通过将葡萄糖氧化分解为能量，提供人体日常活动所需。当人们肌肉较多时，胰岛素较为敏感，对葡萄糖的利用率较高，从而对食物中的脂肪需求降低；但如果肌肉不足，消化不及时的葡萄糖就容易积压在肝脏内，削弱肝功能，也拖慢了对甘油三酯和胆固醇的代谢效率，可能让血脂、血糖都不断升高。

 

4. 睡眠不足压力过大

 

由人体脑垂体前叶分泌的生长激素能促进蛋白质合成，影响脂肪代谢和体重增减。生长激素在夜间睡眠期间分泌较多，特别是晚上10点到凌晨2点和早上5点到7点。长期睡眠不足、压力过大者，生长激素分泌水平下降，容易让脂肪代谢功能紊乱，造成血脂水平居高不下，尤其是患有慢性基础性代谢疾病的中老年人。

一些高血脂患者尝试进行全素食饮食，但有降脂效果并不理想，为什么呢？其实原因在于缺乏优质的肉类，容易导致人体缺乏某些重要的营养元素。

1. 缺乏维生素B群

 

维生素B群是人体内糖类、脂肪、蛋白质等代谢不可缺少的物质，它们主要存在于蛋、奶、鱼和动物肝脏中。某些常年素食者因为饮食结构不完整，肉食摄入过少，可能导致维生素B群缺乏，造成脂肪代谢紊乱，从而患上高血脂症。

 

2. 缺乏蛋白质

 

肉类食物中含有大量蛋白质，且人体消化吸收率较高，完全不吃肉容易导致蛋白质摄入不足，载脂蛋白的合成原料不足，以致于人体代谢脂肪的效率降低。载脂蛋白对于高脂血症、心脑血管疾病等的产生和发展都有重要影响。

3. 缺乏不饱和脂肪酸

 

不饱和脂肪酸能有效地控制人体血脂的浓度，降低血液中对人体有害的胆固醇和甘油三脂，并提高对人体有益的高密度脂蛋白的含量。然而不吃肉，全素食，也会相应减少不饱和脂肪酸的摄入，这反而不利于控制血脂水平。

其实，降血脂不等于不能吃肉，肉吃对了更能帮你保持血脂健康。根据马来西亚膳食指南建议，每日应吃适量的鱼、禽、肉、蛋、豆类等蛋白质食物。马来西亚卫生部也推出“健康餐盘” 作为人们日常膳食的营养指南。健康餐盘的概念为摄取半盘的膳食纤维如蔬菜水果、四分之一的蛋白质和四分之一的全谷类碳水化合物。这项概念强调全面性的多元化饮食和均衡的营养。这样既能保证一定的肉类脂肪摄入，又可以通过蔬菜中的膳食纤维和维生素来调节脂肪酸与胆固醇的吸收量，保持血脂平稳。

 

 Lara营养师
Anna Hoo Clinic

 

参考文献：

1. 马来西亚卫生部的营养摄取建议 http://nutrition.moh.gov.my/wp-content/uploads/2017/05/FA-Buku-RNI.pdf

2. 马来西亚成年人士的膳食脂肪及纤维摄取：当以 “西方国指标” 作为饮食计划目标所衍生的问题和影响 http://nutriweb.org.my/mjn/publication/03-2/e.pdf 

3.食品营养国家协调委员会。马来西亚饮食指南。吉隆坡: 马来西亚卫生部；2005年 https://scholar.google.com/scholar_lookup?title=Malaysian+Dietary+Guidelines&publication_year=2005&

4. 健康饮食，世界卫生组织 https://www.who.int/news-room/fact-sheets/detail/healthy-diet