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  

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/