Daily Health Tips

Tempted to splash out on the latest anti-aging elixir? Are your shelves packed with supplements that promise to ease aches and pains? You’re not the only one. According to data, US women spend $70,294 on their appearance in their lifetime. And that’s not all – 23 percent of us would consider youth-boosting cosmetic surgery, while 67 percent would opt for a non-invasive treatment. But what if the fountain of youth wasn’t lurking on the beauty and health counters but among the details of your exercise regime? Sound too good to be true? Actually, it’s not.

THE EXERCISE EFFECT

In recent years, science has shown that many of the physical effects we once thought were caused by aging – weaker muscles, wider waists, easy-to damage bones – are partially the result of inactivity. Indeed, sporty people have thicker bones than those who sweat less, and they also have longer telomeres (the protective caps at the ends of chromosomes, which protect DNA from deterioration and get shorter as you age). ‘You can lose up to 10 percent muscle mass every decade after 50, but exercise can counteract it,’ says Dr. Mary Robinson MD, consultant physician in Sports Medicine. ‘Older people can get the same response to exercise that a much younger person might have.’

WHY RUNNING MATTERS

Clearly, exercise helps in the quest for a youthful body but does the type of activity you do matter? A bank of science suggests it does. In fact, the latest research published in the European Heart Journal reveals that running offers big benefits when it comes to building an ageless body. The German scientists compared different types of workouts – endurance training (distance running), HIIT training (interval running) and resistance training (circuit exercise on gym machines) – and found that running slowed or reversed cellular aging, even when weight training did not.

‘Metabolically, running is really good for you,’ adds Dr. Robinson. ‘It’s important to maintain heart- and lung-based fitness as you age and running is great for the cardiovascular system.’ Further science shows that satellite cells, which help repair and regenerate muscle tissue, are hardier among runners. Plus, runners’ muscles are more densely packed with motor units (the muscles’ control mechanisms, which can reduce in number as we age) than sedentary types.

GIVE ME STRENGTH

It’s important not to discount other forms of activity. ‘After women go through the menopause, they lose the protective effect that hormones have on bone strength, and running can help boost bone density,’ adds Dr. Robinson. ‘However, bones like to be loaded in different directions, so supplementing some runs with resistance exercise or Pilates is a really good idea.’ Been avoiding pounding the pavements because you believe it can cause boob drooping, saggy jowls or joint pain? Let’s put those rumors to rest: ‘Running gets a bad reputation for causing things such as joint pain when it’s simply a matter of being holistically strong by complementing runs with strength work,’ explains Dr. Robinson. And as for saggy skin? ‘There are some things we need to be mindful of, such as ensuring our bra fits, because running can cause some stretching of the ligaments around the breast, but the rest simply isn’t true.’

YOUR RUN-YOUNGER PLAN

Did you know that you can boost heart, lung, muscle and bone strength as efficiently as a younger person? With the right training, running could hold the key to turning back the clock. Follow this expert advice…

1. START SLOWLY Whether you’re new to running or returning to the sport, it’s important to start slowly and build up the mileage gradually. Programs such as the Couch to 5K challenge and park run events make really great goals.
2. RECOVER PROPERLY You could get away with things in your 20s that you can’t now, and bouncing back from exercise is one of them. Aim to do fewer run sessions per week and schedule in a bit more time for recovery than you used to – running every other day is sensible.
3. RUN UPHILL Running uphill is a great way to build strength and balance. We already know that people lose muscle strength as they age but many forget that we also lose balance. Keep challenging your balancing ability by building proprioception skills through running off-road or uphill.
4. STRENGTH TRAIN Resistance exercise offers even more benefits for older runners than it does for younger ones – it can help maintain muscle mass, as well as ease the stress on joints. Add leg and core exercises – squats, planks, deadlifts, push-ups and lunges – to your training.
5. STAY FLEXIBLE Everyone’s muscles and tendons lose elasticity with time, and you may find that you feel particularly tight around the backs of your legs, glutes and shoulders after a run. Stretching and yoga can help.

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A global study showed that joint pain affects more than 40% of the population aged 18 onwards, severely impacting their ability to work, exercise and go about their daily routines. For almost half of us, joint pain is a weekly occurrence, making it hard to spend time on hobbies and to enjoy the shared passions that really matter with our friends and family.

Worryingly, the study also reveals that about 47% of the population with joint pain hide it from their loved ones, often waiting for days before taking action to relieve their pain.

What is joint pain?

It is pain that arises from problems within the joint. A joint is a junction between two bones. There are various types of joints, but the ones we are all familiar with are called synovial joints, which are joints that facilitate movement. The name derives from the word ‘synovium,’ which is the lining of the joint which allows it to move smoothly. Movement is aided by the production of synovial fluid, which is the lubricating fluid found at the joint.

Who suffers from joint pain?

Unfortunately, everybody will suffer from joint pain at some point in their lives. This can vary from minor, temporary pain, like knee aches from a game of football with the kids, to more persistent or debilitating pain, which may require medical attention.

In general, the older we are, the more likely we are to suffer from joint pain. This is because, as we age, our bones may become thinner due to the loss of calcium and other minerals. Other factors that contribute to joint pain include joints becoming stiffer and less flexible, loss of cartilage in hip and knee joints, and reduced muscle strength.

What are the causes of joint pain?

Joint pain can be caused by wear and tear around the joint, or ‘degenerative’ joint pain. It can also be due to injuries.

Also, there are two main categories of diseases that can cause joint pain. Osteoarthritis is the primary condition associated with degenerative joint pain, occurring when the cushioning material or cartilage between joint breaks down to cause pain, stiffness and swelling.

In comparison, there are an array of conditions which can result in inflammatory joint pain, such as rheumatoid arthritis and gout. The level of joint pain very much depends on its cause.

When is joint pain a problem?

In many cases, joint pain is temporary and goes away once the body has had time to heal. However, if the joint pain or problem is substantial enough to impair our function or if the problem persists, we should seek medical attention.

What are the longterm effects of joint pain?

If the pain is severe or causes ongoing functional difficulties, it may become a disability, resulting in long-term impairment.

Suffering from any type of joint pain can have a significant impact on our quality of life – the discomfort and reduced function can affect our ability to easily go about our daily routine, prevent us from enjoying activities with friends and family or even from making a living. All this can take a toll on us both physically and emotionally. Joint pain can also have an indirect effect on the economy in terms of affecting employee productivity, impacting companies and organizations on a broader scale.

How can joint pain be managed?

There are a range of steps we can take to relieve ourselves from the everyday joint pains that many of us experience. Paracetamol is a recommended form of treatment for short-term joint pain and is often used by patients as a first step, effectively reducing pain for between 4-6 hours when taken at the recommended dose. Extended-release paracetamol can also be useful in pain management as the slow-release formula reduces the number of pills people need to take a day, providing both immediate and sustained pain relief for several hours.

Other methods such as massage, plasters, gels or other topicals (medicines applied on the surface of the body) are also available to help ease joint pain.

The way joint pain is managed is dependent on the severity and cause of the pain. It is also down to the patient’s personal experience; often, patients will experience varying degrees of pain, and it is up to the sufferer to determine just how much pain or discomfort they are willing to put up with.

What are the challenges or misconceptions associated with paracetamol use?

Paracetamol is one of the most widely used of all medicines and is commonly available. Because of this prevalence, individuals may be unaware of, or occasionally, may overlook how much paracetamol they should be taking, and may consequently exceed the recommended dose.

Using all medicines carries a certain degree of risk and so it is important to ensure that we always read and follow the label. When taken at the recommended dose – that is, 500 mg to 1,000 mg every 4 to 6 hours as needed (but not exceeding 4 g a day) for adults and children over 12 years – paracetamol has a low rate of side effects and rarely causes serious interactions with other medicines. This is particularly important as people grow older and may use multiple types of medication at the same time.

Another challenge associated with paracetamol in pain management is the persistent myth amongst certain individuals that paracetamol causes dependency or “accumulate” in the body, a misconception which may prevent them from managing their joint pain appropriately. In actual fact, studies have shown that, when taken as directed, 85-90% of ingested paracetamol is expelled from the body within 24 hours in most healthy people.

What should I do if my joint pain doesn’t go away?

Joint pain is a problem that many of us will suffer from at some point, but one which can usually be managed easily. If our joint pain persists, seek advice from our doctor to ensure that your joint pain is managed effectively and appropriately.

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One of the vital functions of B vitamins is to help us turn food into energy. However, as recent research shows, eating a range of foods rich in B vitamins can have substantial benefits, throughout our life, from the cradle to a healthy old age.

Way back in 1970 the first study to conclusively confirm the link between folate (vitamin B9) deficiency and neural-tube defects such as spina bifida was published. This led to the now widespread practice of folic acid supplementation before and during pregnancy. However, emerging research points to lesser-known benefits of some of the other B vitamins during pregnancy.

Pregnancy

One such vitamin is vitamin B3, known as niacin, and found in fish, beans, nuts and mushrooms. An Australian study on mice found that a higher intake of B3 may reduce the incidence of miscarriages and birth defects in specific cases. The research followed observations of major birth defects in human babies with a specific genetic mutation that affects the body’s ability to make a molecule called nicotinamide adenine dinucleotide (NAD). The team’s subsequent studies on mice discovered that added B3 in the diet during gestation prevented the malformations in offspring. However, more human studies would be needed.

In the UK, scientists at the University of Southampton have also studied the impact of vitamin B3 during pregnancy, and found that women with a higher blood level of a particular type of B3 called nicotinamide (one of the components of NAD), were less likely to have babies with eczema than those with lower levels.

While more research is needed to determine the safe dosage and any possible side effects of B3 during pregnancy, current advice remains to eat foods rich in B vitamins and to take multivitamins specially formulated for pregnancy.

The importance of a good balance of B vitamins was also highlighted by a study published in the journal Clinical Nutrition, which found that pregnant women with high levels of folate but low levels of vitamin B12 were significantly more likely to develop gestational diabetes. The study mostly observed this nutrient imbalance in vegetarian women, particularly of Asian descent. (Vitamin B12 is found in foods such as meat and fish. Vegetarian sources include fermented foods such as kefir, kimchi and Marmite, and some types of mushroom.)

Anti-aging and Mental Health

A 2016 paper describes vitamin B12 deficiency as a “missed opportunity to prevent dementia and stroke”; and research certainly shows a strong link between a good intake of B vitamins and the prevention of dementia and mental deterioration as we age. For example, a study from France evaluated the diets of around 1,300 people and found that lower intake of folate was associated with a higher risk of dementia. In the UK, a study sponsored by the Food Standards Agency (FSA) and carried out over four years found that low vitamin B6 was linked to a 3.5 times higher risk of accelerated cognitive decline, and on February 2017 a review of studies by the University of Manchester found that high doses of B vitamins significantly reduced symptoms of schizophrenia.

So why are B vitamins linked so strongly with anti-aging and mental health? Some of the answers can be found from a major clinical trial undertaken at Oxford University in 2010, and findings on homocysteine — an amino acid derived from protein-rich foods such as meat, fish and eggs. Although homocysteine plays an important role in many metabolic functions, high levels are associated with cardiovascular disease and increased risk of dementia or Alzheimer’s disease.

However, a good dietary supply of B vitamins, particularly B6, folate and B12, as found in foods such as almonds, eggs, whole grains, green leafy vegetables, lean meat, fish and dairy products, can keep homocysteine in check. Data from the Oxford University study show that B vitamin supplementation for two years improved mental performance in people with high levels of homocysteine, and also that supplementation reduced brain shrinkage in areas particularly affected by Alzheimer’s disease by 30 percent.

Interestingly, there appears to be an added advantage to eating good fats with your B vitamins. Two studies found that the action of B vitamins to improve the mental health in the elderly was much more dramatic when the participants had good levels of omega-3 fats in their bloodstream. This is a good reason to combine those oily fish, nuts and seeds with whole grains and leafy vegetables. (For an exemplar serving suggestion: think of salmon, brown rice and spinach! Or a vegetable stir fry with nuts on brown rice!)

Lung disease

One area of research where the picture is less clear is that relating to lung health.

Many people may have taken fright at recent headlines claiming that vitamin B supplements increased the risk of lung cancer in men. However, what those headlines did not mention was that the risk was specifically found in male smokers.

The story related to the findings of a study published in August 2017, which analyzed data from a 10-year study of around 78,000 people. The analysis found that male smokers taking 20 milligrams (mg) of vitamin B6 per day for 10 years were three times more likely to go on to develop lung cancer, while male smokers taking 55 micrograms (mcg) of vitamin B12 per day for 10 years were around four times more likely to develop the disease.

It should be noted that the study found that only smokers were affected and that they were taking high doses of B vitamins: for adult men, the NHS recommends 1.4 mg of vitamin B6 and 1.5 mcg of B12.

Further research is underway to find out why the B vitamins may have this effect, and there is no evidence that a diet rich in B vitamin foods has the same impact.

There is also some evidence to show that B vitamins protect the lungs against pollution, in particular, a type of pollution known as particulate matter, which comprises tiny particles that can enter the bloodstream via the lungs, and cause damage to DNA, leading to inflammation. One Canadian study found that a combination of folate, vitamin B6 and vitamin B12 protected the lungs by preventing the particles from causing damage to DNA.

If you are concerned about your own vitamin levels, tests for deficiencies (e.g. vitamin B12) can be carried out via a GP or nutritional therapist. It is always recommended to seek professional advice as not all individuals will need to supplement above the dietary intake.

References
1. Shi H et al (2017). NAD deficiency, congenital malformations, and niacin supplementation. New England J of Med, 377(6), 544-552.
2. El-Heis S et al (2016). Higher maternal serum concentrations of nicotinamide and related metabolites in late pregnancy are associated with a lower risk of offspring atopic eczema at age 12 months. Clin & Exp Allergy, DOI: 10.1111/ cea.12782
3. Lai JS et al (2017). High folate and low vitamin B12 status during pregnancy is associated with gestational diabetes mellitus. Clin Nutr.

Found in products ranging from soap to snacks and labeled under AKAs such as palmate or sodium lauryl sulfate, palm oil is controversial vegetable oil. Not only have great swathes of Indonesian and Malaysian forests been destroyed to make way for palm oil plantations, but subsequent deforestation has also endangered the orangutan.

Along with its environmentally unfriendly reputation, the health impact of palm oil has also been questioned. As a versatile saturated fat, palm oil is found in various foods including peanut butter, ice cream and biscuits. In fact, it is responsible for 30 percent of the world’s vegetable oil supply. Despite this, however, some products such as nut butter are now being specifically manufactured and marketed as “palm oil-free”. Consumers could be forgiven for wondering why.

It is easy to assume that any move away from palm oil is driven by health concerns; usually, when a product is free from any ingredient it is for health reasons. However, the companies we spoke to said that the move had been to support sustainability. This has been, in part, due to a significant push from environmentally- aware consumers. One manufacturer of palm oil-free peanut butter explained that while palm oil can make the end product more consistent, as a company they were aware of environmental concerns and so now produce two types of peanut butter: one made with sustainable palm oil and one that is palm oil-free.

Health Benefits
A rich source of saturated fat (called palmitic acid), palm oil has, perhaps unsurprisingly, divided opinion as to whether it can be considered a healthy choice. However, it does contain micronutrients with associated health benefits.
Palm oil contains tocotrienols, powerful antioxidants with anti-inflammatory properties, that belong to the vitamin E family — although red palm oil (which has not been bleached) contains more antioxidants because of its color. Consumption of tocotrienols is thought to lower risk of cancer, stroke and oxidative stress. For the palm oil industry, this potentially bodes well as palm oil’s total vitamin E content is made from 70 percent tocotrienols.
In addition, one human trial has demonstrated that red palm oil helps down-regulate inflammation in patients with liver cirrhosis, indicating other possible health benefits.
Because of its color, red palm oil is high in carotenoids. These are pigments that are associated with a reduced risk of cancers and eye disease, because of their light-absorbing properties Furthermore, certain carotenoids can be converted to vitamin A, and so it has been suggested that red palm oil supplementation could be a potential intervention in reducing the incidence of vitamin A deficiency at global levels.
Red palm oil is also high in phytosterols; which are occasionally known as plant cholesterol. This compound has been shown to be remarkably similar to cholesterol at a chemical level, and studies have found that it can regulate cholesterol metabolism by increasing absorption efficiency, biosynthesis and excretion of LDL (so-called ‘bad’ cholesterol), although these findings were limited to supplements and have not been shown to have cardioprotective effects. Other research has been dedicated to finding the effect of red palm oil on sperm motility in a diabetic population. The results have been rather encouraging in animal models and are another example of the possible health benefits of red palm oil.’

Health Deficits
However, there is conflicting evidence too, as other research has indicated that palm oil could actually increase the risk of inflammation. One study on mice found that when different oils were added to mouse feed when compared to intake of milk fat, rapeseed oil, or sunflower oil, palm oil resulted in higher levels of inflammation. It is worth noting that this particular study was on fat-rich diets (the lipid content of each diet, apart from the control which was a low-fat diet, was set at 22.4 percent), but the findings were enough to flag up palm oil as being potentially more harmful than the other fats tested. However, this was one study with one set of conditions, and so further studies would be needed before drawing any conclusions.
In the meantime, however, it is worth noting that in the Western diet, palm oil is almost exclusively found in processed foods that may be less healthy overall — as it is heavily-processed foods that have been associated with diseases such as cancer. But it is for the possible association with inflammation that the Human Food Project writes: “In either case, thinking twice about palm oil might please the orangutans”.

References:
1. Meganathan P & Fu JY (2016). Biological properties of tocotrienols: evidence in human studies. Int J of Molec Sci. 17(11), 1682.
3. Catanzaro Ret al (2016). Beneficial effect of refined red palm oil on lipid peroxidation and monocyte tissue factor in HCV-related liver disease. Hepat & Panc Disint, 15(2), 165-172.
4. Johnson EJ (2002). The role of carotenoids in human health. Nutr in Clin Care, 5(2), 56-65.

1. THEY’RE ALIVE!

The World Health Organisation defines probiotics as live microorganisms which when administered in adequate amounts, confer a health benefit on the host. In other words, probiotics are live bacteria and yeasts that when taken, give your body good health benefits. Probiotics supplements that are now widely available mainly support the digestive system. However, researchers are still trying to figure out how exactly probiotics work to benefit the body. It is also unsure which probiotics are most helpful for specific health problems and what the ideal amount or dose is taken should be. That said, there is evidence to show that some probiotics can help prevent diarrhea caused by antibiotics and diarrhea caused by infections; probiotics are also known to alleviate symptoms of irritable bowel syndrome and help restore a healthy balance between “good” and “bad” bacteria in the gut.

2. PROBIOTICS ARE COMMONLY REFERRED TO AS “GOOD BACTERIA”

Although bacteria are notoriously known for causing disease, some bacteria are dubbed “good” bacteria because they help ensure healthy functioning of the body. Lots of “good” bacteria live in our digestive system, and they aid us in the process of digesting food, destroying disease-causing microorganisms and producing vitamins. Most of the microorganisms found in probiotics supplements are the same or similar to those good bacteria found naturally in our bodies.

3. YOU DON’T JUST GET THEM FROM SUPPLEMENTS

Probiotics don’t just exist in neatly packaged sachets or bottles found at the pharmacy. Certain foods are known to be rich in probiotics. Probiotics can be found in many fermented products, for example, yogurt, kefir, kimchi, tempeh, pickles and more.

4. NOT ALL PROBIOTICS SUPPLEMENTS ARE THE SAME

There are a couple of things that can differ greatly from one probiotics supplement to another. These include colony forming units (CFUs), suitability for children, required mode of storage (some need to be stored in the freezer) and the number of strains of bacteria. Different strains of bacteria give different health benefits, but generally, there are two groups of bacteria commonly found in probiotics: Lactobacillus and Bifidobacterium. If you are unsure which probiotics are best for you, seek the advice of your physician.

5. PREBIOTICS ARE NOT PROBIOTICS

Probiotics supplements are often packaged with prebiotics, and for good reason. Prebiotics are nondigestible food substances that support the growth of “good” bacteria in the digestive system. When prebiotics are combined with probiotics, they are known as synbiotics.

Here are some simple tips to curb your sweet tooth:

1. Choose cream or white-hued crockery

One study published in the Journal of Sensory Studies found that participants thought hot chocolate tasted sweeter in a cream-coloured cup. The article also shared that people thought strawberry mousse appeared to be sweeter on a white plate than a black one.

2. Eat a protein-rich breakfast

A protein-rich breakfast promotes satiety and reduces brain activity that compels cravings, so you won’t feel as compelled to eat high-fat or high-sugar foods later in the day, says one US study.

3. Pick a decaf drink

The bitterness of tea and coffee makes one more likely to reach for sugar or a sweet treat, and a recent study by Cornell University in the US also found that caffeine tends to hamper your ability to detect sweetness, making you want to load up on sugar.

4. Add cinnamon and vanilla

If you can’t ditch your morning cuppa, try adding cinnamon or vanilla. Just as how adding spices and herbs to dishes help you cut down on adding salt, the two fragrant ingredients are often associated with sweetness, tricking your body into thinking a food or drink is sweeter than it really is.

5. Be aware of your stress levels

Sweetened beverages reportedly help suppress stress levels, which is why we crave them when deadlines are looming. Something to think about before downing that next cup of sweetened tea or soda.

6. Eat dark chocolate

If you love chocolate, have some of it, but go for the dark variety. Besides the rich chocolaty flavor, healthy fats and antioxidants it delivers, dark chocolate supposedly makes you feel more satisfied, so you’re less likely to go for sweet, salty and fatty foods afterwards.

7. Avoid Processed foods

Even if they don’t taste sweet, there’s a lot of sugar hidden in these snacks, which add to their addictive quality. Eating them often desensitizes you to the taste and effects of both salt and sugar, so don’t make it a regular habit.

8. Go to sleep

As you stay up into the later hours of the night, your self-control for salty and sweet foods goes down, shares a report published in Obesity. These unnecessary calories then get stored as fat and contribute to weight gain. If you have trouble sleeping, switch to warmer lights and put away your gadgets. Also, skip the midnight snack as it might lead to indigestion and poor quality of sleep.