关节退化发炎，更需要肌⾁

 

  增肌从来就不是⼀件简单的事情，更何况是膝盖有退化性关节炎的病⼈。

65岁的她，双腿的膝盖都有退化性关节炎的问题，膝盖的疼痛不由⾃主的让她减少 活动，她认为是膝盖动太多了，所以要多休息，连平⽇早上的晨⾛都停掉了。可 是，膝盖的疼痛却仿佛变严重了，⽽⼀段⽇⼦后，发现膝盖周围的肌⾁都开始萎缩 了。 

膝盖的问题我们就请她的⻣科医⽣为她把关照顾，⽽我们就以我们诊所的脉冲电磁 感应场疗程为她改善情况：磁波刺激肌⾁的⽣⻓(Magnetic Muscle stimulation)， 电磁感应场改善关节疼痛与复原。 

由于她需要⼈载送过来诊所，所以原定⼀星期两次的疗程变得⼀星期⼀次。居家我 们就教导她如何开始深蹲，不过刚开始肌⾁软弱的关系，我们从她坐着椅⼦，拉着 扶⼿站起来开始练习，⼀步⼀步慢慢的增强肌⾁的⼒量。饮⻝也是关键，建议她吃 ⾜量的蛋⽩质，然后避免⼀些会造成身体慢性发炎的⻝物，提供身体⾜够的原料， 以增加肌⾁量。 

照⽚是她的肌⾁量增⻓，每⼀个星期都有进展。⽽今天，当仪器放在⼤腿肌⾁上的 时候，她很开⼼的告诉我们：你们看，我的⼤腿肌⾁收缩着，把⼩腿拉上来了。 疼痛改善良多，现在早上重新晨⾛，吃⾜够的营养，整个⼈的⽓⾊都不⼀样了。 

⼈体关节⽼化，当缺乏⾜够的肌⾁及肌⼒，就⽆法分担关节承受的压⼒，如此⼀来 就增加关节负担，甚⾄造成关节磨损及发炎产⽣。⾯對膝蓋的退化，現在醫界認為 最有效的⾯對⽅式，是要減少久坐，控制體重，並做⼀些加強肌⼒的運動訓練，再配合藥物⽌痛。

Dr. William Hoo
Anna Hoo Clinic

Ref :

StarFormer® TightWave® | Fotona
TESLA Stym - Iskra Medical
Preventive Effects of Repetitive Peripheral Magnetic Stimulation on Muscle Atrophy in the Paretic Lower Limb of Acute Stroke Patients: A Pilot Study (nih.gov)
Magnetic stimulation device speeds up muscle healing The Engineer

LACTOSE INTOLERANCE

Ever wondered why you experience stomach discomfort after consuming milk or dairy products?

Fret not, an estimated 65% of the population endures the same struggle due to lactose intolerance – a condition that is more common than you think.

What is Lactose Intolerance?

Lactose intolerance is a condition in which an individual experiences digestive discomfort after consuming lactose, a form of carbohydrate that is primarily found in milk and milk products.

A lactose intolerant individual does not make lactase, an enzyme that is required to digest and break down lactose into simple sugars glucose and galactose, which can then be absorbed into the blood. Instead, undigested lactose moves through the gut, where it is fermented by bacteria – leading to digestive discomfort such as:

·       Bloating

·       Stomach cramps

·       Gas

·       Diarrhea

·       Nausea

·       Vomiting 

These symptoms usually develop within 30 minutes to 2 hours after consumption, with the severity depending on how much lactose an individual consumes and can tolerate. 

Causes of Lactose Intolerance

Our body naturally produces lactase during infancy in order to digest milk but gradually decreases production over time to a sufficient amount that allows us to consume small amounts of dairy in the typical diet.  However, there are 3 causes of lactose intolerance.

1. Primary

The most common form is caused by a sharp decrease in lactase production that persists into adulthood. It may be partially caused by genes as studies have shown how lactose intolerance is more common among Asians and Africans as compared to Europeans and Americans.

2.Secondary

Decrease in lactase production due to inflammation in the intestine due to illness or injury such as coeliac disease, Crohn’s disease, chemotherapy or long course of antibiotics. Lactase production may be restored if the underlying illness is treated.

3.Congenital

In rare cases, a genetic disorder leads to congenital lactose intolerance, which affects newborn babies who produce very little or no lactase.

Treatment for Lactose Intolerance

While there is no treatment available to produce more lactase enzyme, symptoms can be controlled by removing milk and dairy products from the diet. It is also important to read food labels to identify any source of dairy in the ingredient list.

What foods contain lactose?

Lactose is found in dairy products including Cow’s milk, cheese, ice cream, yogurt and butter.

Other foods that could contain lactose due to added dairy products include:

•  Creamy sauces
•  Biscuits
• Cakes and bread
• Breakfast cereal
• Instant meals
• Potato chips 

Read through the product ingredient list and watch out for the following terms:

Milk, Whey, Casein, Curds, Cheese, Milk Solids, Milk byproducts.

Besides that, look out for the statement “may contain milk”. 

Alternatives to Dairy

To most people, dairy products are an important source of calcium, protein, and Vitamins A and D. Hence, it is important to obtain these nutrients from other food sources when eliminating dairy. Some food alternatives for these nutrients include:

1.     Calcium: Sardine, dark leafy greens, nuts and seeds, beans, broccoli

2.     Vitamin A: Carrots, broccoli, sweet potatoes, pumpkin, papaya, mango

3.     Vitamin D: Exposure to natural sunlight, fatty fish such as salmon, tuna and mackerel.

 

 

By Nutritionist Zuanne
Anna Hoo Clinic

 

 

Source

https://www.niddk.nih.gov/health-information/digestive-diseases/lactose-intolerance

https://www.medicalnewstoday.com/articles/180120

https://www.nhs.uk/conditions/lactose-intolerance/

https://medlineplus.gov/genetics/condition/lactose-intolerance/ 

WEIGHT LOSS AND HEALTH BENEFITS WITH INTERMITTENT FASTING

 

WHAT IS INTERMITTENT FASTING (IMF)?

Intermittent Fasting is getting its popularity among health-conscious individual due to its positive outcomes. Intermittent Fasting is not a diet but is an eating pattern that has various timing scheduled between the period of fasting and eating. The common methods of intermittent fasting include the 16/8 method, 5:2 method and alternate day fasting. The method that highly recommended is the 16/8 method also known as time-restricted feeding,

Time-restricted feeding referring to an eating period of 8 hours and a fasting period of 16 hours. There is no calorie restriction during the eating window, however, eating the right food plays an important role in the best outcome. This method can be done on daily basis. It is the most popular one and highly recommended as it easy and safe to follow for beginners.

WEIGHT LOSS AND HEALTH BENEFITS WITH IMF

Practising intermittent fasting helps in burning excess body fat hence leads to weight reduction. A normal eating pattern causes your body to use glucose (sugar) as the source of energy whereas by doing IMF, the body shift from utilising glucose to fat to burn for energy. Over time this causes the body to shed excess body fats and reduce weight.

A hormone called Insulin will be released by the body with sugar present in the blood. Frequent meal intake spikes and crashes insulin level which over time may lead to insulin resistance and conversion of excess sugar into fat. IMF practise having been proved to regulate the blood sugar level by preventing spike of insulin level.  In a study, individuals with diabetes that practised 16/8 IMF for two weeks have seen a significant reduction in sugar level and weight loss.

Fasting helps in promoting good cholesterol HDL and decreased bad cholesterol LDL and triglyceride. Research has been shown to inhibit the formation of atherosclerotic plaque hence reduce the risk of heart disease. A 2019 clinical trial showed that patients with metabolic syndrome who fasted overnight for 14 hours experienced a significant reduction in blood pressure, total body fat, and waist circumference.

An unhealthy eating lifestyle and a very highly-stressful lifestyle contributes to increased inflammation.  In the journal Rejuvenation Research, alternate-day fasting helped reduce markers of oxidative stress. With the reduction of oxidative stress, it is proven fasting may help to reduce inflammation and prevent chronic diseases such as diabetes, heart disease, obesity, and cancer.

PRACTISING INTERMITTENT FASTING

What to eat and how to start the IMF?

During 16 hours of fasting, it is not recommended to eat any food but drinking zero-calorie beverages such as green tea, black coffee, or water is acceptable. Always remember hydration is crucial in weight management. 

Eating is typically focusing on healthier and balanced foods for a better outcome. For weight management, it is important to control the portion of carbohydrate to prevent conversion of sugar to fat. Therefore the recommended portion for carbohydrate is 20% of your plate while protein makes up 30% and vegetables 50%. Protein is essential in your diet to prevent muscle loss. It is best to choose whole food instead of processed food to reduce toxin accumulation and prevent inflammation.

Beginners may start IMF with 12 hours fasting and gradually increase to 16 hours when the body is ready. Going straight from feasting all day long to 16-hour fasting can be really shocking for your body.

Contraindications

Although the IMF is beneficial, it may not be suitable for everyone. Some group of people may need to avoid practising IMF:

•             Children and teenagers

•             Pregnant and lactating mother

•             Hypoglycaemia/Low blood sugar level and Diabetes Type 1

•             Malnutrition and eating disorders

•             Inflammatory bowel disease

Last but not least, IMF can be a part of our healthy lifestyle routine but then again with proper monitoring, this eating pattern is considered safe and may give you the expected outcomes. To ensure this eating pattern is suitable for you, you may talk to our doctors and nutritionist at ANNA HOO CLINIC.

 

By Nutritionist Moga
ANNA HOO CLINIC

关于喝水的那些事

 

喝水的重要性

“多喝水”是生活中最常说的叮嘱。的确，水是一种对人体非常重要的营养物质，水分占到机体重量的70%。水的功能特别多，可调节体温、促进各种营养物质的吸收、促进新陈代谢以及帮助运输营养物质和排泄。如果少喝一次两次可能看不出危害，但如果长时间缺水就会给身体带来不小的麻烦。

多喝水对身体有哪些好处

1. 促进肠道代谢，帮助排便，从而预防便秘等肠道问题。
2. 有助于减少患结石问题的风险。
3. 降低血液粘稠度，血栓问题的患病风险。
4. 加速尿酸的排出，避免尿酸在体内堆积，预防高尿酸、痛风等问题。
5. 餐前适当饮水，有助于促进身体新成代谢。
6. 有利于维持健康体温和体内的散热。

怎样判断自己“缺水了”？

首先，您可以通过关注“尿液的颜色”来判断自己是否缺水。正常尿液的颜色是透明白色或者略带黄色，如果颜色有明显加深，则说明需要补水了。当人体内的水分随着汗液大量流失，身体会出现一定程度的疲劳和精神萎靡状态。其他缺水症状如口渴、嘴唇干裂、头晕，这时就需要及时给身体补水了。

什么时间喝水更合适？

喝水，时间并没有“刻意的限定”，它应该平均分配在一天当中的每一个时间段，隔一段时间补充水分。千万不要等到口干舌燥才开始喝水，那是您已经进入轻度脱水了，希望大家可根据自身情况妥善调节补水时间。

另外，有些时间段建议大家能够补充水分。清晨起床后喝一杯水，帮助身体补充睡眠状态下机体代谢所失去的水分。同时，早晨是一天中人体血液黏稠度最高的时候，饮水可降低血液粘稠度，促进血液循环。饭前半小时喝水，有利于吃饭时充分地分泌胃液，帮助消化。两餐之间适量喝水，可助于冲洗黏附着胃肠内壁食物消化的残留物，达到预防肠道疾病的效果。

生理需水量

一般，体重1kg大约需要40ml的水，以一个体重60kg的成年人来说，一天的基本喝水量就是2400ml。考量其他影响身体排水的因素（如流汗、呼吸、排尿等），人体一天正常喝水量应落在2500至3000ml，如果本身容易流汗或工作场合闷热者，每日喝水可提升至3500ml。另外，要根据自己的身体状况控制喝水量，还要看天气，天气热，出汗多，就要多喝水；如果运动量大也要适当补充水分。

健康饮水小贴士

·       养成外出时随身携带一瓶水的习惯，随时补充水分。

·       用餐前先喝水，有助于减少总热量摄入。

·       新鲜白开水最佳，用白开水替代果汁，碳酸饮料，能量饮料等。

·       饮水少量多次更利于吸收，每次喝水量200-250ml小口慢喝，不给身体过分增加压力。

 

多喝水，您收获的将不仅仅是“解渴”，还会有很多好处。

健康饮水，正确饮水，坚持饮水，您的生活会因为饮水而变得更加幸福。

 

营养师 
Nutritionist

Lara
Anna Hoo Clinic

 

 

References:

 

1.    The Nutrition Source. 2021. Water. [online] Available at: https://www.hsph.harvard.edu/nutritionsource/water/

 

2.    Centers for Disease Control and Prevention. 2021. Water and Healthier Drinks. [online] Available at: https://www.cdc.gov/healthyweight/healthy_eating/water-and-healthier-drinks.html

 

3.    NHS, UK. 2021. Dehydration. [online] Available at: https://www.nhs.uk/conditions/dehydration/

 

 

 

SUGAR - The differences of Natural Sugar and Added Sugar

 

Sugar

While you’ve probably heard enough about how we need to avoid sugar , the sweet substance also serves as a quick source of energy and is technically impossible to avoid completely. Hence, it’s important to first realize that 2 types of sugars exist- natural sugar and added sugar - as well as understand the differences between these two.

Natural sugars are found in unprocessed whole foods including fruits, vegetables, dairy and starches and come together as a package with vitamins, minerals and nutrients to provide a sustainable source of energy.

In contrast, the real concern arises with added sugars which refers to any form of sugar that is added to food or beverages during processing or preparation. Added sugars are easily absorbed into the bloodstream and are linked to several diseases. These added sugars can take on a myriad of identities as brown sugar, palm sugar, corn syrup, honey, molasses, high fructose corn syrup, and sugar molecules ending in “ose” such as glucose, sucrose, maltose.

Why should we reduce intake of added sugars?

Excessive intake of added sugars provides little to no benefits and can be detrimental to our health from several aspects.

- Gut health
Processed carbohydrates and added sugars trigger the growth of harmful gut bacteria and promotes an inflammatory microbiota which in turn negatively impacts our health, including the immune system, skin, heart, hormone levels, and body’s ability to absorb nutrients.

- Weight gain
Foods containing added sugars not only tend to be higher in calories, but also tend to be more palatable, which encourage people to consume more of the food. Hence, an increased overall calorie intake can lead to weight gain in the long run.

- Heart health
Excessive sugar intake not only increases the likelihood of being obese and developing type 2 diabetes but have also been shown to increase blood pressure and LDL cholesterol levels, all of which are risk factors for heart disease.

- Skin health
A diet high in sugar contributes to the production of advanced glycation end products (AGEs), which are compounds that damage collagen and elastic, causing the skin to age prematurely. At the same time, a study among 2,300 teenagers demonstrated that frequent consumption of added sugars led to 30% greater risk of developing acne.

Tips to reduce sugar intake:

1.     Say no to liquid sugar.

Avoid sweetened beverages including sodas, smoothies, and bubble tea which are a prime source of extra calories that not only contributes to weight gain but also provides very little nutritional benefits. Studies also indicate that liquid carbohydrates are less satiating than solid food form, causing us to feel hungry even after consuming a full serving of beverage. 

2.     Read food labels

Before you judge the sugar content in foods based on sweetness levels alone, think again! Research suggests that about 75% of packaged foods in supermarkets contain added sweeteners. This includes salad dressings, breakfast cereals, yogurt and canned food.

- Scan the ingredient list for added sugars. Keywords to look out for are “syrup”, “sweetener”, “honey”, “nectar” and words that end with “ose”.

- Select sugar free or low sugar products.

3.     Make healthier swaps

- Opt for fresh whole fruits instead of fruit juice & smoothies.

- Opt for whole foods instead of processed foods. 

- Have a fruit for snack of dessert instead of a sweet confection

- Prepare a homemade version of sauces, dressings & desserts where you can control the amount of sugar that goes into the food.  

 

By Nutritionist Zuanne
Anna Hoo Clinic

 
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2. Te Morenga LA, Howatson AJ, Jones RM, Mann J. Dietary sugars and cardiometabolic risk: systematic review and meta-analyses of randomized controlled trials of the effects on blood pressure and lipids. The American journal of clinical nutrition. 2014 Jul 1;100(1):65-79.
3. DiNicolantonio JJ, Lucan SC, O’Keefe JH. The evidence for saturated fat and for sugar related to coronary heart disease. Progress in cardiovascular diseases. 2016 Mar 1;58(5):464-72.
4. Aragno M, Mastrocola R. Dietary sugars and endogenous formation of advanced glycation endproducts: emerging mechanisms of disease. Nutrients. 2017 Apr;9(4):385.
5. Ng SW, Slining MM, Popkin BM. Use of caloric and noncaloric sweeteners in US consumer packaged foods, 2005-2009. Journal of the Academy of Nutrition and Dietetics. 2012 Nov 1;112(11):1828-34.
6. Pan A, Hu FB. Effects of carbohydrates on satiety: differences between liquid and solid food. Curr Opin Clin Nutr Metab Care. 2011; 14:385-90.
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