Obesity risks

1 October 2014

Steve Yap

This post is on Healthwise

THE World Health Organisation ranks Malaysia as the country with the highest number of obese people in Southeast Asia.

Whatever the reasons for this sad state of affair, obesity promotes numerous chronic metabolic health disorders such as inflammation, oxidative stress, endothelial dysfunction (arterial damage), high blood pressure, abnormal blood fats, insulin resistance ­(­pre-­diabetes), hyperglycaemia (high blood sugar), diabetes type 2, and even cancer.

There’re some 3,500 calories in just one pound of body fat. With weight loss, only the size of fat cells is reduced, while the number of fat cells remains the same.

One way to burn off excess calories is to monitor our basal metabolic rate (BMR). This represents the number of calories we burn in 24 hours while at rest.

To calculate BMR for men, take the body weight times 11 while for women is body weight times 10. The higher one’s BMR, the more calories one burns.

BMR may be raised by ­regular ­exercise, consuming a ­ketogenic or higher protein diet, or having regular servings of seaweed while keeping refined carbohydrates/sugar ­consumption rather slow.

Virgin coconut oil raises BMR while cooking oils such as corn, sunflower or soy may lower it.

Body fats around the ­abdomen (central obesity) is considered most unhealthy.

Accumulation of triglycerides (stored fats from carbs/sugars/fruits) contributes significantly to the waist circumference, which is a stronger predictor of cardiovascular risk, metabolic syndrome and total ­mortality than even the widely-used body mass index (BMI).

Most Asian populations have a higher percentage of body fat, and so have a higher risk of heart disease and diabetes type 2, compared to people of European origin with same BMI.

BMI of higher than 27 is generally regarded as being obese since for Southeast Asians and South Chinese, the upper limit for ideal BMI is 23.

BMI is not an accurate measure for muscular athletes and those with significantly ­different body size frames. It tends to overstate fatty tissues of those with greater lean body mass while understates excess fatty tissues in those with lower lean body mass.

The higher the percentage of body fat, the lower the percentage of body water since water isn’t stored in fat cells.

Healthy adults would have around 60% to 65% water by body weight compared to as low as 40% water in obese adults. Body water in infants is as high as 75%.

The numerous roles water plays include creating saliva, removing metabolic toxins/waste products, regulating blood pressure and heart rate, lubricating joints and cartilages, as well as transporting nutrients and oxygen to cells.

Water is certainly the most important nutrient our body needs. Without adequate water intake, our organs become dysfunctional.

Symptoms of dehydration include dry skin, constipation, headaches, dizziness, fatigue, rapid heartbeat, hypotension, unable to sweat, mood ­disorder, and feeling ‘heaty’.

Most arterial plaques ­consist of a higher percentage of ­oxidised dietary fats compared to modified cholesterol.

Fats in the form of polyunsaturates – such as that from corn oil, sunflower oil, starflower oil, or even soy oil – are most easily oxidised.

Current research suggests that fats glycated by dietary sugar become modified and are acted upon by our ­immune system which treats them as ­‘aliens’ molecules to be ­attacked leading to chronic low-grade inflammation.

The higher your fat intake, the lower is your body’s ability to cope with sugar or refined starch leading to early onset of diabetes type 2.

Chronic low-grade ­inflammation is being implicated in almost all major chronic health disorders including heart disease.

Atherosclerosis is now recognised as an inflammatory disorder. The plant flavonoid, ­luteolin, can lower the IL-6 levels. Its natural sources include chilli padi, green chili, spring onion, bell pepper, celery, artichoke, cabbage, broccoli, thyme, and other spices.

Visceral fats also produce pro-inflammatory chemicals that set the stage for many major metabolic disorders and endocrine dysfunction (hormone imbalance).

Besides sugar/refined carbs, food items high on the inflammatory index include organ meat, farmed salmon, and fatty tissues from farmed livestock/animal.

Surprisingly, many Malaysians avoid seafood with the lowest inflammatory indices such as squids (sotong), scallops, anchovies, oysters, fish roe, clams and mussels, thinking they’re ‘harmful’ to the heart.

Fructose (fruit sugar) is considered more harmful to the heart than table sugar despite its acclaimed lower glycaemic index.

It promotes insulin ­resistance which is a rather strong independent ­predictor of cardiovascular disease. ­

Fructose also lowers body’s production of the appetite-­suppressing hormone leptin. This means that habitually eating fruits before main meal can lead to excessive weight (fat) gain.

The most effective natural way to lower triglycerides is with EPA/DHA while maintaining a healthy thyroid function through regular exercise.

EPA/DHA also helps lower fatty liver while zinc ­citrate reduces oestrogenic ­effects of obesity.

Other nutrients to help raise lean body mass include soy isolate, creatine, hydroxyl-critic acid, and branched-chain amino acids.

Having adequate sleep and lowering stress can help too.

http://www.thesundaily.my/news/1185716

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When the heart hurts

Healthwise

12 May 2014 

Steve Yap
lifestyle.steve@thesundaily.com

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ATHEROSCLEROSIS (hardening and narrowing of the arteries) is mainly an inflammatory disorder that is the usual cause of heart attacks, strokes, and peripheral vascular disease – what together are called cardiovascular disease.

Based on today's medical ­research, the key to ­understanding cardiovascular disease is to ­appreciate the roles inflammation plays in ­promoting this No.1 killer in the world.

Gum disease

The by-products of ­bacterial from periodontal (gum) disease such as ­lipopolysaccharides can lead to chronic low-grade ­inflammation and an increased arterial plaque accumulation.

Research studies have shown that periodontal ­pathogens could cause local ­infection and ­systemic (whole body) ­inflammation as ­evidenced by elevated blood ­markers such as ­hs-CRP and IL-6.

The J Endod (2009) reported that chronic dental ­infections could raise one's risk of heart attack.

Periodontitis (inflamed gum) promotes endothelial (artery wall) dysfunction even in people without cardiovascular risk factors since such a condition reduces nitric ­oxide needed for arterial health.

Furthermore, our body's ­antioxidant scavengers such as glutathione peroxidase, ­catalase and SOD are reduced.

H. Pylori infection

Besides promoting a significant percentage of gastric cancer, this bacterium living in both the stomach wall and in the gum can cause endothelial dysfunction.

The principal source of this infection is raw, uncooked fish and from cooked food contaminated with the ­bacterium.

Hepatitis

The viruses that cause chronic inflammation in the liver can set the stage for systemic low-grade inflammation that adversely affect arterial health.

Vaccination is one way to ­prevent these liver disorders. Herbs and nutrients beneficial to liver ­include licorice root containing ­glycyrrhizin, ­silybum, schisandra, ­cordyceps, alpha lipoic acid, artichoke, and L-cysteine.

Hepatitis A is an acute ­condition spread by a virus from an infected person's ­faeces to someone's food chain or cooking utensils.

Besides sex, hepatitis B may be transmitted through sweat coming into contact with the damaged skin of another ­person while ­sharing ­household items can even transmit hepatitis C.

Excessive drinking can lead to alcoholic hepatitis,­ eventually to fatty liver and then ­cirrhosis ­(hardening of the liver).

Epstein Barr virus (EBV)

The only symptoms from this viral infection may be chronic fatigue syndrome, nasal or lymph node tumour/cancer.

The incidence of nasal cancer in Malaysia is now one of the highest in the world with EBV ­infection believed to be a major contributing factor while inappropriate dietary habits help the virus knock out our immune defence.

The dietary aspects include over-consumption of salted or preserved food as well as excessive sugar intake which lowers our general immunity against all infections.

Fungal infection

Systemic ­fungal over-growth (candidiasis) is widespread in countries with warm and humid climates such as ours.

A large percentage of sore throats may be fungal-based rather than an ­infection.

Fortunately, nature has its own remedies in the form of herbs, spices, and oils that possess anti-­fungal ­properties.

Among them are ­oregano, garlic, cloves, ­turmeric, ­spearmint, virgin coconut oil, and palm seed oil.

Allergies and skin ­disorders

All forms of allergy including sinusitis and skin disorders such as eczema and psoriasis provoke reactions from our immune defence, resulting in chronic inflammation which adversely affect our arterial health.

This means that if you suffer from skin disorders or from asthma, and these ­conditions aren't adequately treated, the chances are high that the health of your heart arteries will be affected.

Chronic sinusitis and ­allergies stringly provoke our ­immune defence leading to ­production of a wide variety of ­inflammatory chemicals which can damage our arterial wall.

To treat chronic ­inflammation naturally, we need to look at dietary or lifestyle modifications and the use of nutraceuticals under the direction of a licensed nutritional therapist.

Regular sleep patterns of seven to eight hours per night and exer­cising to keep weight down are known to be ­beneficial to the heart.

Our body adipose tissues (fat cells) are also a major producer of inflammatory chemicals.

If you have a BMI of 27 and above, you will face an uphill battle with chronic inflammation.

Consuming excess ­refined carbohydrates and not ­exercising adequately may lead to insulin resistance, which is a strong predictor of cardiovascular disease.

Excess use of cooking oils rich in pro-inflammatory omega-6 or consumption of deep-fried food containing trans-fat or advanced glycated end-products (AGEs) ­promote atherosclerosis.

EPA/DHA can reduce ­periodontal disease by 20% while reducing inflammation by up to 50%.

CoQ-10 and vitamins D3 and E levels tend to be low in people with gum disease.

Adequate intake of folate-rich dark green leafy ­vegetables can reduce ­gingival bleeding. Ascorbic acid ­enhances gum healing and lowers risk of gingivitis.

Fermented soy such as natto is rich in the ­biologically active form of vitamin K2, which is also an anti-­inflammatory nutrient since it lowers the blood marker IL-6.

Using virgin coconut oil can lower ­incidence of viral and fungal infections. Foods rich in L-lysine including soy isolate can reduce viral ­replication in those affected.

http://www.thesundaily.my/news/1043547

Understanding the signs of heart disease

HEART diseases are a major cause of death today. This week, we look at some of the symptomatic signs of heart diseases.

10 March 2014

Steve Yap

HEART diseases are a major cause of death today. This week, we look at some of the symptomatic signs of heart diseases.

► Inflammation

Chronic low-grade inflammation damages the arterial wall leading to lesions, which then ­attract oxidised and/or glycated cholesterol and dietary fats to help form plaques.

The presence of arterial plaques is a sign of heart disease.

Damaged cholesterol molecules and dietary fats are treated by our immune system as ­antibodies, hence, promoting ­inflammation. Any inflammatory condition can promote ­hypertension and slow wound healing as well.

The blood marker hs-CRP and IL-6 are widely used to measure cardiovascular ­inflammation and even mortality.

Inflammatory foods abound such as farmed animal, livestock, fish, and excessive use of omega-6 vegetable cooking oils.

A high-inflammatory diet carries higher risk of arterial plaque rupture. And recently-formed plaques are much more likely to rupture than stable calcified ones, which will increase the risk of fatal heart attack.

Chronic inflammation easily destabilises soft arterial plaques, especially in the presence of uncontrolled hypertension.

Vascular inflammation may be lowered by nutrients such as DHA/EPA (both being omega-3 fatty acids), trans-resveratrol, ­quercetin, soy genistein, tea polyphenols, curcumin, gingerol, grape seed ­extract (OPC), vitamins A, C and, D, magnesium citrate, as well as Malaysian ­cocoa, dark ­chocolate, and rosemary.

Genistein strengthens ­arterial wall which helps explain why soy (rather than animal) protein lowers risk of heart attack.

Regular exercises also lower overall ­inflammation.

► Hypertension

High blood pressure is one of the top risk factors for developing cardiovascular ­disease.

Dr Mark C. Houston, in What Your Doctor May Not Tell You About Heart Disease, stresses that hypertension isn’t a disease but rather a marker for ­vascular (blood vessels) and ­endothelial (artery wall) dysfunction ­promoted by our environment interacting with our genes.

This means that if you’ve a genetic ­predisposition to high blood pressure but don’t have the bad environment, lifestyle and/or dietary habits stimuli to ­trigger hypertension, you don’t ­generally develop this silent killer.

Vascular ageing may be ­evidenced by ­progressive ­arterial stiffness or hardening, loss of arterial ­elasticity, and pulse­ ­pressure.

Salt, monosodium glutamate (MSG), and caffeinated drinks have been implicated in causing ­arterial stiffness, whereas soy protein isolate, omega-3 fish oil, dark green leafy vegetables, and garlic can reduce artery hardening.

Widely-used nutrient L-arginine for ­complementary treatment of hypertension is generally effective since it raises nitric oxide, which dilates arteries.

DHA, NAC (N-acetyl cysteine), gamma tocopherol (vitamin E) and resveratrol also can lower blood pressure besides reducing ­oxidation of ‘bad’ LDL cholesterol.

► Diabetes

Endothelial dysfunction, which precedes hypertension, can cause insulin ­resistance which then promotes ­diabetes.

Refined sugars including ­sorbitol, mannitol, erythritol, ­tagatose, and steviol-glycosides can cause insulin spikes, stimulate the ageing gene, TOR, and suppress the longevity gene, SIRT.

Additionally, a diet high in refined starches can raise levels of homocysteine and toxic free radicals.

Diabetic people, on the whole, produce lower levels of endothelial progenitor cells for arterial repair and renewal.

Nutritional therapist reduces the negative effects of diabetes by designing a protocol containing nutraceutical such as alpha lipoic acid, trans-resveratrol, charantin, cinnamon, hydroxycitric acid, EPA/DHA, calorie ­restriction, adequate sleep, as well as by raising the ­patient’s metabolism through regular exercise and lifestyle modifications.

Poor dietary and/or lifestyle habits can adversely affect immune vascular function, which will lead to vascular heart disease.

► Autoimmunity

Any form of autoimmune disorders (immune system gone haywire) – such as rheumatoid ­arthritis, lupus, eczema, psoriasis, and asthma – promotes inflammatory diseases including atherosclerosis.

This is also true with chronic infections such as those inflicted by common H. Pylori and viruses.

► Oxidative stress

High blood sugar or triglyceride levels induce oxidative stress. Only oxidised cholesterol and/or fats are known to form part of the vulnerable arterial plaques.

Tea polyphenols, resveratrol, and ­monounsaturated fatty acids can reduce ­oxidation of ‘bad’ LDL cholesterol. Resveratrol can be found in cocoa and peanut.

Systemic (whole body) oxidative stress can even affect our brain cells triggering ­inflammatory ­response and ­hypertension.

For men and ­menopausal women, ­elevated blood ferritin (iron store) from the consumption of excess red meat, organ meat and eel also enhances oxidation.

► Mental conditions

Unresolved anger or anxiety disorder can ­severely damage heart health. For heart ­patients, it significantly raises their risk of a second heart attack.

Sleeping very late and for less than six hours a night elevates physical and mental stress while doubling the risk of developing diabetes type 2.

► Mitochondria

Unhealthy cellular mitochondria strongly promote oxidative stress.

L-carnitine is needed to transport long-chain fatty acids to the mitochondria, which are energy-generating components of our heart cell inherited only from our mother.

Co-enzyme Q10 can energise the heart muscles while lowering systolic blood ­pressure.

Calorie restriction can ­improve ­mitochondrial ­function and activate their biogenesis ­(regeneration).

► Telomere

Shorter telomeres in our cell chromosomes have been linked to increased coronary artery calcification, chronic inflammation, oxidative stress, arterial stiffness, and even higher ­mortality rate.

Its length is determined partly by ­nutritional status and levels of physical activity.

A high vegetable diet, regular exercises, stress reduction, and intake of omega-3 fatty acids, selenium, vitamins C and E are known to increase enzyme telomerase activity in preventing early telomere shortening.

http://www.thesundaily.my/news/980370

Long life, good health

Here are some tips for living longer and healthier like the centenarians of today

21 April 2014

Steve Yap

THE life expectancy in Malaysia is about 75 years. But it’s possible to go beyond that as seen by the number of people who have reached the century milestone.

And the reason for their longevity? Based on published studies, centenarians have low mental impairment and possess more lean body mass. They eat lightly and get around seven hours of sleep per night.

They have few or no serious chronic health disorders, and are mostly raised in large families. They consume very little processed food or foods that are deep-fried, barbecued, grilled, or microwaved.

They work on one task at a time and rarely impose strict deadlines on themselves nor do they compete with others for wealth and fame. They have a strong sense of humour and laugh easily.

As Hippocrates, the father of western medicine, said around 450BC, “it’s the wise man who knows that health is his greatest assets”.

With rapid advances in anti-ageing and regenerative medicine, the “super olds” are projected to be the fastest growing age group in the coming decades.

Here’s how to be counted among that number:

► PHYSICAL ACTIVITY

Regular exercise or physical activities prevent or slow down the development of osteoporosis.

For urban folk eating at fast-food chains, aerobic exercise improves insulin resistance and lowers risk of developing the accelerated-ageing diseases such as diabetes.

The good news is that moderate physical activity (about 15 minutes daily) has been shown to be as anti-ageing as vigorous activities.

► CALORIE RESTRICTION

Our rate of ageing is strongly linked to our dietary habits. The more calories we consume, the faster we tend to age. High blood sugar depresses immune system besides generating excessive free radicals which age us.

We need to consume less dietary calories than the body is accustomed to getting. For such a diet to be healthy, it should be nutrient-dense (CRON diet).

Foods with little or no nutrients such as refined starch and sugary beverages/snacks are replaced with foods of lower but highly-nutritious calories.

Calorie restriction (CR) activates our longevity gene SIR2. It naturally lowers both systemic inflammation and body fat, which is strongly linked to heart disease, diabetes, and hypertension.

Diabetic people who strictly follow the CR diet can see some reversal of conditions since it lowers blood sugar and insulin needs. Even arterial plaque has been shown to be 40% lower in a CR followers compared to the those eating standard diets.

The nutrient trans-resveratrol found in cocoa, peanuts, organic dark grape skin, and some herbal tea can mimic the effects of CR.

► OXIDATION

Each day, the cells in our body are being attacked by at least 10,000 age-accelerating free radicals, which can come from our diet, toxic environment, mental stress, radiation, heavy metals, drugs, and toxins already in our bodies.

Various types of free radicals are neutralised in our bodies by different nutrients collectively called antioxidants. To maintain health at the cellular level, the need to consume a wide variety of nutrient-dense foods is evident.

► GLYCATION

Our body converts all carbohydrates to sugar before it can be used. Whereas our brains are powered by glucose, our hearts prefer energy derived from fats.

Glycation happens when sugar molecules attach themselves to proteins causing them to change structures that lead to their tissue/organ malfunctions.

Glycation-linked ageing disorders include diabetes, heart disease, Alzheimer’s disease, cataract formation, and wrinkles.

Nutrients that fight glycation include L-carnosine, alpha lipoic acid, magnesium, and d-ribose.

► EMOTIONAL & SOCIAL TIES

People who enjoy higher levels of social ties have longer life spans and lower rates of serious illness than those who have lower levels of support.

Women with fewer social networks suffer a mortality rate nearly double those with wider social ties. Even worse, men with low social ties die at two or three times the rate of men with strong social connections.

► HOSTILE ATTITUDE

Anger is provoked by the way(s) in which a person views his/her environment.

Even for healthy adults, anger doubles the risk of a cardiac event. For those already having heart disease, anger can lead to a shocking 700% increase in cardiac events such as heart attack and angina.

Numerous studies have confirmed hostility as a predictor of heart disease and the cause of early death. No amount of longevity diet can overcome the detrimental health effects of constantly displaying unwarranted hostility towards others.

► SOCIAL-ECONOMIC POSITION

On average, people with higher educational achievements, income, and job position tend to live longer. The health implications of these are independent of all other risk factors for accelerated ageing.

For those suffering from chronic health disorders such as heart disease, hypertension, diabetes and cancer, their social-economic position may be a predictor of their survival rates.

http://www.thesundaily.my/news/1023292

Time to detox

Posted on 9 September 2013

Steve Yap

GETTING rid of toxins from our body is widely recognised as a way to stay healthy. Consequently, there is a wide variety of so-called detox formulae available in the market today.

Drinking enough plain water may lower one’s toxin load, but most toxic chemicals from the environment are fat-soluble. They can’t be dissolved in water since they come from oily, processed or inorganic foods.

Since we’re constantly being exposed to toxic wastes and chemicals, we may never be able to remove all toxins from our bloodstream.

Water-based toxins may be removed through our kidneys and skin in the form of urine and sweat. In women, the menstruation cycle also helps in detoxification.

Oil-based toxins may be processed for removal by our liver through two phases: Phase 1 (P450) and Phase 2 (conjugation).

Phase 1 detoxification requires nutrients such as magnesium, vitamins B, ascorbic acid, niacin, zinc citrate, and folate.

Rich food sources of magnesium include cocoa, almond, and coconut. An estimated 400 bodily enzymes depend on magnesium besides being a component of the sugar-regulating hormone insulin.

Excess calcium intake or consuming black tea, soft drinks, salt, or alcohol lowers this mineral in your body.

Diabetes, kidney disease, hyperthyroidism (highly-active thyroid gland), taking diuretics, as well as gastrointestinal disorders such as colitis and pancreatitis also lower the body magnesium levels.

If there’s more rapid clearance of toxins during Phase 1 compared to Phase 2, the accumulation of toxic load can worsen liver functions.

The intermediate compounds generated from Phase 1 might be more toxic than those previously stored in the body.

So, balancing the two liver detoxification phases is crucial. All detox packages used must ensure adequate nutrients for Phase 2, which is to bind toxins for elimination in our urine and/or stools.

Nutrients used in the six sub-phases of Phase 2 include sulphoraphane, glutathione, magnesium, vitamins B1, B5 and B6, molybdenum, taurine, glucoronic acid, L-glutamic acid, L-glutamine, L-glycine, N-acetyl cysteine, curcumin, and sulphur-based amino acids.

These help convert oil-based toxins to water-soluble ones for easy removal by kidneys and liver.

Research studies link the imbalance between Phase 1 and Phase 2 to incidence of cancer, lupus, and Parkinson’s disease.

If you already suffer from chronic health disorder(s), don’t detox without expert advice from a licensed therapist.

Other things to be aware of include:

► Slimming diets

There may be a hundred times or more chemical toxins in our adipose (fat) cells than in our blood or other tissues.

 Slimming diets designed to reduce body fats may be doing more harm than good if they contain inadequate nutrients to meet Phase 2 liver detox processes.

 Toxins can travel to the brain, heart, endocrine (hormone-producing) system, as well as to joints and tissues – triggering pain, discomfort, and bodily dysfunction.

► Bile flow obstruction

Consuming excessive refined starch/sugar causes elevated blood triglyceride levels leading to slower bile flow. Bile acid can harden to form ‘gallstones’.

Do not udergo a liver detox programme if there’s evidence of bile flow obstruction. A proper liver function/GGT test and/or stool test can detect this condition.

► Dietary fibres

Besides cholesterol, bile acid is flooded with toxins for elimination through the stool. If a sustained intake of dietary fibres during the detox period is inadequate to trap the toxins, a large portion of these may be re-absorbed back into our bloodstream.

 Consult a licensed healthcare professional when this condition arises since it’s often erroneously being blamed as the “side effects” of some nutrients in the same way that rice consumption is being implicated for ‘causing’ diabetes.

► Refined starches & fruits

Alcoholic beverages and refined carbohydrates (bread, noodles, buns, pastry, biscuits, roti, white rice) interfere with detoxification process.

 The addition of fruit sugar as a major part of any dieting plan can worsen an existing weak liver since fructose is a big cause of fatty liver after alcohol. But elevated insulin isn’t the only issue in weight (fat) gain. Fructose also promotes insulin resistance (pre-diabetes), hypertension, heart disease, and may even be used by cancer/tumour cells as a food source.

 It’s not recommended to include packaged fruit juices for breakfast or soft drinks for lunch/dinner since both are high in fructose.

► Exercise, sauna & Far Infrared (FIR) therapy

These methods could be safely used to induce mild detoxification through the skin and urine so long as some of the liver Phase 2 nutrients are consumed regularly to convert toxins to their water-soluble forms.

 Currently, colon cleansing/hydrotherapy isn’t approved by the Ministry of Health.

Reducing toxin intake

Eating organic non-processed and non-GMO foods and drinking filtered water, using natural products at home, in the office and car, showering in non-chlorinated water, living and working in non-polluted environments, having no mercury amalgam fillings, and having regular exercises and a healthy lifestyle can help.

Also, it’s better to seek the help of a healthcare professional competent in detoxification.

http://www.thesundaily.my/news/824903

Detoxing heavy metals

Posted on 25 November 2013 - 07:23pm

Steve Yap

IT IS ESTIMATED that from birth till age 50, we would have ‘consumed’ up to two tons of toxic wastes from our food, water, beverages, medications, and environmental pollution.

Since we’re constantly being exposed to toxic metals and chemicals, we may never be able to remove all toxins from our blood, brain or body tissues.

Being bio-accumulative, these metals present in blood of an expecting mother could be passed on to her foetus through its placenta.

Consequently, heavy metal toxicity has been linked to higher incidence of autism, attention deficit disorder, and mental retardation in children.

► Role of liver

Oil-based toxins may be processed for removal by our liver. Phase I detoxification requires nutrients such as magnesium, zinc, vitamins Bs, ascorbic acid, niacin, and folate.

Magnesium is a cofactor in over 300 enzymatic reactions involving energy metabolism, protein and nucleic acid synthesis.

Excess calcium intake or consuming black tea, soft drinks, salt, or alcohol lowers this mineral in our body. Zinc is required for some 300 catalytic functions in various bodily enzymes whereas niacin is used in more than 200 co-enzymes.

Nutrients for the complex 6 sub-phases of Phase II include taurine, sulphoraphane, alpha lipoic acid, glutathione, magnesium, vitamins B1, B5 and B6, molybdenum, curcumin, glucoronic acid, glutamic acid, glutamine, glycine, N-acetyl-cysteine, and other sulphur-based amino acids.

If there’s more rapid clearance of toxins during Phase 1 compared to Phase 2, the accumulation of toxic load can worse your liver functions. Fat cells can store more than a hundred times more chemical toxins than in other tissues.

Toxins can travel to vital organs such as the brain, heart, endocrine glands, as well as to joints and tissues throughout the body triggering pain, discomfort, and bodily dysfunction.

► Bile flow obstruction

Dehydration or consuming excessive amount of refined starch/sugar leading to elevated blood triglyceride levels can slow bile flow.

Fruit sugar and alcoholic beverages promote fatty liver. Bile acid can harden to form ‘gallstones’ that obstruct bile flow.

Under no circumstance should a detox programme be initiated if there’s evidence of bile flow obstruction. Most gallstones may be safely ‘softened’ and emptied into intestines.

► Mercury and other chemicals

The principal sources of this highly toxic metal can come from dental amalgam (silver fillings) and seafood.

It is also found in soil and drinking water in many countries.

According to Edlich et al. 2007, amalgam restorative material contains 50% mercury, which emits toxic vapor during food chewing, teeth brushing, or drinking hot beverages.

US-FDA (2013) listed several medicines as containing mercury ingredients.

Almost all salt-water fish contain some methyl-mercury, which is highly damaging to human. Bigger fish that are higher in the food chain have the highest levels of mercury in their flesh.

Smaller items of seafood tend to have lower toxicity levels and these include ikan bilis, angels, snapper, sotong, octopus, prawn, sardine, trout, clams, and shellfish.

According to WHO (2013), exposure to mercury can cause serious health problems such as dysfunction to our nervous, digestive and immune systems, lungs, kidneys, skin and eyes.

Complementary medicine uses nutraceuticals to promote its elimination from the body.

Lead toxicity can come from batteries, home renovations, auto repair centres, lead-based paint, lead-contaminated dust in older buildings, as well as from contaminated air, water and soil.

According to the Mayo Clinic (2013), signs and symptoms in adults may include hypertension, headache, memory loss, mood disorders, weak mental functioning, abdominal pain, numbness or tingling in arms and legs, muscular weakness, low sperm count, infertility, miscarriage or premature birth in pregnant women.

Organic arsenic found in fish, prawn, clams, and other seafood are generally non-toxic.

Most insecticides, herbicides, or rodenticides used in farming contain the highly toxic inorganic arsenic which can be carried into our drinking water and food chain.

Farmed poultry may contain the highest levels of arsenic, due to the chicken feed containing various types of antibiotics.

Symptoms after exposure include blood disorders, drowsiness, headaches, and confusion.

Cadmium toxicity can come from cigarette smoke, dry batteries, industrial wastes, fungicides sprayed on food, and even drinking water.

It is being linked to breast cancer, kidney damage and osteoporosis or skeletal damage.

It damages our nervous and enzyme activities, while impairing metabolism of important minerals such as zinc, calcium, magnesium, manganese, iron, copper and sodium.

Symptoms of elevated cadmium may include high blood pressure, poor appetite, dry scaly skin, hair loss, lowered immunity, and loss of sense of smell.

Aluminum exposure comes primarily from our diet such as acidic or spicy foods cooked with aluminum foil or in aluminum cookware, water boiled using aluminum container, coffee/tea beverages brewed/stored in aluminum containers, sliced/processed cheeses, cake mixes, self-rising flour, chocolate mixes, non-dairy creamers used in coffee/tea mixes, canned soft drinks/beverages, toothpaste, shampoos, anti-perspirants, antacids and pain-relieving medications.

Its toxicity may result in higher risk of Alzheimer’s disease, poor memory, learning/ behavioural disorders as well as fatigue, infertility, liver and skin diseases, and gastrointestinal problems.

Don’t self-detox, seek guidance from a registered complementary medicine practitioner.

http://www.thesundaily.my/news/889597

Controlling fat naturally

The Sun
31 December 2012

Being obese or overweight can lead to many health problems but proper eating habits and a healthy lifestyle can help control it,

By Steve Yap

THE 2010 survey by the World Health Organisation ranked Malaysia as the 6th country in Asia with the highest rate of adult obesity, with one in two Malaysians either overweight or obese.

This situation leads to a higher incidence of insulin resistance, diabetes type II, heart disease, hypertension, blood thickness, depression, stroke, inflammation and even some types of cancer.

Almost 40% of our children are overweight too. The height-to-weight ratio is used to determine a person’s body mass index (BMI) with a score of 30 being obese.

At least 60% of Malaysian adults were found to be overweight with BMIs of 25 and above. The ideal BMI for the Asian is around 22.

Research found that Malays and Indians have a 60% higher chance of being obese compared to the Chinese, while women suffer some 70% higher obesity rate than men across all ethnic groups.

The causes for rising obesity are many. Below are some of them:


► High glycemic index (GI) food

Foods with high GI are more quickly digested and converted into sugar by our body than food with low GI.

Consequently, white/brown bread, noodles, biscuits, soft cakes and buns made from highly-refined flour should be reduced in any weight-loss programme.

Consuming high GI food on an empty stomach can lead to rather irregular blood sugar levels.

Although fructose is low on GI, this fruit sugar is known to promote fatty liver, hypertension, kidney stones, diabetes and heart disease.

Unfortunately, fructose is a major ingredient in many so-called weight-loss diets sold commercially. Table sugar also contains 50% fructose.

Other monosaccharides known to be harmful if taken in large amounts over prolonged periods include lactose (milk sugar) and maltose.

Low GI foods include yam, bamboo shoots, beans, seeds, lentils, broccoli, cauliflower, cabbages and leafy vegetables.

Fruits with lower sugar content include guava, soursop, bell pepper, bitter gourd, lemon, kiwi, banana, cherries and berries.

► Lifestyles

Sedentary lifestyles or lack of regular exercise leads to lower metabolism, which promotes fat storing rather than fat burning.

Continuous exercise for 45 minutes or longer can maintain a higher metabolic rate for another day or so. Others are brisk walking, treadmill walking, stationary bicycling, aerobics, swimming and/or high-intensity weight training.

This exercise habit helps to raise good cholesterol (high density lipoprotein or HDL) and lean body mass. Higher level of muscle mass further improves metabolism and enhances fat-burning.

Studies also showed that less than five hours sleep per night significantly increased weight gain and the risk of diabetes.

► Hormonal imbalances

When we’re physically and/or mentally stressed, our hormone, cortisol, tends to be elevated. This stress hormone stimulates the liver to release more of its stored sugar in your bloodstream.

Unused sugar is converted by the hormone insulin into stored fats, which are ‘triglycerides’ and are a component of cholesterol. The higher our insulin levels, the more fats we tend to store.

A hypoglycaemic (low blood glucose) condition can result after sugar is being cleared by insulin leading to further sugar-craving.

A low thyroid hormone level (FT3) has been linked to various factors such as lack of exercise, sedentary lifestyle, consuming refined carbohydrates/soft drinks, and even autoimmune disorders.

In men, drinking alcohol promotes aromatisation of testosterone to estradiol (E2). Higher E2 levels can promote central obesity.

The HDL raised by wine drinking seems rather inert compared to levels achieved from regular exercise.

► Diets and supplements

Excess body fats promote higher levels of inflammation, which in itself leads to further fat gain.
Inflammatory foods include farmed fish, farmed livestock, corn-fed meat, organ meat, red meat, vegetable oils such as those from corn, sunflower, and soy.

To lower or control inflammation, fish rich in omega-3 fats such as ikan bilis (anchovies), mackerel and cod can help. Cooking oils to use may include unrefined palm fruit oil, extra virgin coconut, flaxseed, grapeseed, peanut or sesame.

Lowering or excluding refined starch/sugar while increasing complex carbohydrates and protein-rich foods also works.

When protein food is consumed on an empty stomach, the appetite suppression hormone leptin is released. Satiety (feeling of fullness) can also be achieved by consuming cruciferous and leafy vegetables.

A good alternative to white rice and bread may be millet, quinoa, pearl barley and unrefined grains.
Beverages taken before meals to reduce appetite may include plain cocoa, green or yellow tea.

Nutraceuticals in a managed weight programme may include chromium, iodine, creatine, charantin, guarana, EPA, catechins and hydroxcitric acid.

However, use them only under supervision by a licensed nutritional therapist.

► Hypnotherapy

This is a complementary medical therapy which increases the effectiveness of any dietary/ nutritional plan prescribed by your health therapist.

The Journal of Clinical Psychology (1985) reported that positive results from dietary modification could be extended by a further two years using self-hypnosis or hypnotherapy.

Allison compared the results of adding hypnotherapy to weight loss treatment and found that this added modality increased weight loss by an average of 97% during treatment, and even increased effectiveness during post-treatment by 146%.

Views expressed are those of the author, who’s president of the Federation of Complementary & Natural Medical Associations, and not necessarily those of the professional bodies and government committees of which he’s a member.

 Dato’ Steve Yap can be contacted at lifestyle.steve@thesundaily.com.
Source : http://www.thesundaily.my/news/577117

Source:   http://malaysiadaily.my/controlling-fat-naturally/