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Your gut is linked to nearly every facet of your health, from your immune system to your mood. It is like a separate organism, with its own immune system and nervous system. People often think of bacteria and other microorganisms as harmful “germs”; however, we actually have billions of good and bad bacteria that live in our digestive system. In totality, these are known as our "gut microbiome". The microbiome is affected by all sorts of variables, including your diet, exercise routine, and even genetics. A healthy gut can keep you in good shape, while a troubled one can make you sick. So, how do you know if you have a healthy gut? Signs of good gut health. Everybody is different, however, it is considered normal to pass a stool between three times a day and three times per week. Very slow or very fast transit time can indicate something isn't right with your digestion. Stools should be medium to dark brown, smooth, sausage-like, and be passed without pain, excessive bloating, or gas. Signs of bad gut health. “You may be surprised to know that gastrointestinal disorders like irritable bowel syndrome (IBS) affect nearly 430,000 Malaysians. So it’s a lot more common than we think,” says Dr. Radzi, who is also chairman of the Digestive Health Advisory Board (DHAB). The signs of bad gut health include bloating, loose stools, constipation, heartburn, nausea, and vomiting; whereas less obvious signs include poor sleep, skin irritation, and bad breath. How can we improve our gut health? With all the hype surrounding gut health, separating fact and fiction can be confusing. That's why we've asked the experts what are the fundamental ways to improve gut health. Commit to regular aerobic exercise. Cardiovascular exercise, such as running and cycling; keeps your gut healthy. Plus, it also boosts your heart health. Regular cardiovascular exercise can help keep your gut microbiome healthy and improve irregular bowel movements. Reduce stress levels. Stress isn’t just mental. It can also impact the health of your gut. Experts in gut health often refer to the “gut-brain connection,” and we know that stress is connected with mental health disorders like anxiety, depression, and irritable bowel syndrome (IBS) symptoms. Log plenty of sleep. In addition to the mental benefits of getting enough sleep, it can also positively affect your gut health. Experts deem that sleep deprivation can lead to changes in your gut microbiome, while sleep (or lack thereof) can also affect the foods you choose to eat the next day. Eat fiber-rich and probiotic-packed foods. Fiber is a nutrient found in fruits, vegetables, and whole grains. It reduces the risk of metabolic diseases by stimulating the growth and diversity of good bacteria in the gut. Fiber-rich foods include sweet potatoes, spinach, beets, carrots, and fennel. Fermented foods like yogurt, kimchi, and sauerkraut are also prized for their gut-boosting abilities thanks to the presence of probiotics. Increase your intake of probiotics. In addition to incorporating more yogurt or fermented foods into your diet, some people may seek a probiotic supplement in hopes of balancing gut bacteria. Probiotic supplements containing bacteria and yeast provide a boost to the microbiota, which helps restore digestive health.

Imagine being stuck on the highway, low on fuel, and there is no petrol station around you. When you try to speed up, your engine stopped due to insufficient fuel. This is how your body feels when there isn't enough magnesium inside it. Despite the fact that magnesium works quietly behind the scenes to help your body perform countless functions, two-thirds of Malaysians are deficient in this important mineral. Without magnesium, muscle cramps, and spasms occur. It is also likely that you'll develop heart disease, high blood pressure, and depression. These conditions will drastically affect your lifestyle. Getting your daily dose of magnesium is easy. You can find it in whole grains, nuts, breakfast cereals and even fortified foods. So the next time you stop by the grocery store, pick up a box of cereal -- which is a good source of magnesium too! Consuming magnesium is an integral part of your daily routine as you get older -- especially if you have a lot of bones and muscles to protect. Whether it’s building or just protecting, it's important to know how consuming magnesium can positively impact your life and body. Benefits of consuming magnesium. Aid sleep . Magnesium helps regulate the production of melatonin, the hormone that controls your sleep-wake cycle to keep your brain relaxed, so you'll also spend less time tossing and turning! Improves mood. Magnesium acts as a neurotransmitter role in the brain, regulating serotonin, which is often referred to as the "feel-good" hormone. Studies have shown that magnesium supplementation can help in reducing the symptoms of depression in some individuals Maintains a healthy heartbeat. Magnesium is a natural calcium channel blocker, which helps to prevent calcium from flowing into muscle cells, relaxing blood vessels and improving blood flow. This can lower blood pressure and reduce the risk of heart attack or stroke. Improves cognitive performance. Magnesium is a cofactor in the production of ATP (Adenosine triphosphate), the primary source of energy for cellular processes. Consuming magnesium helps your body to create energy. People with higher levels of magnesium perform better on memory tests, learning tasks, and visual perception tests than those with lower levels of magnesium in their blood. Reduces the risk of Type 2 diabetes. Magnesium helps regulate insulin sensitivity and glucose metabolism, which are important for maintaining healthy blood sugar levels. Studies have found that people with higher levels of magnesium are less likely to develop Type 2 diabetes than those with lower levels of magnesium in their blood. Too much of a good thing can be bad for you. In conclusion, magnesium is a vital mineral for your body needs. From aiding sleep to reducing the risk of Type 2 diabetes, there are countless benefits of magnesium. Nevertheless, do take note that too much magnesium can lead to undesirable side effects. It is important to consume the right amount together with a balanced diet and regular exercise.

There is no cure for Osteoarthritis. The degenerative joint disease has afflicted over 60% of the population aged 65 and above in Malaysia. As for young adults, don't get excited too early: 9% of young adults experienced knee pain, and more than half of them have been diagnosed with the same disease too! Some of you might have not heard of Osteoarthritis, but it's common enough to be considered an epidemic. Imagine how difficult it is to move around when your knees ache with every step you take or bend down. Chronic pain can be so debilitating that even simple tasks seem impossible. The loss of mobility and independence can result in a feeling that one's life is no longer under his or her own control anymore. So, why isn't there a cure for Osteoarthritis? Unlike bacterial infections, it's not a disease that can be cured with antibiotics. It's an autoimmune condition, which means that the body's immune system attacks your tissues and cells as though they were foreign invaders. While there are treatments and medications for Osteoarthritis, these are often ineffective and tend to focus on relieving pain or improving joint mobility rather than curing the disease. However, the good news is, it’s never too late to change your life for the better. Whether you're 20 or 100, there are plenty of things you can do today to reduce your risk of developing degenerative arthritis. Wear suitable footwear. The right shoes can make a huge difference to your health. When you stand or walk, your body weight is transmitted through your joints. If the shoes are poorly designed or don't fit well, they can put extra pressure on your toes and ankles and cause discomfort in these areas. Some kinds of footwear also restrict movement in your toes and make it harder to balance yourself—which means that when you're walking around in them, you're more likely to trip or fall over! Exercise and diet. There's no need for expensive gym memberships—just get outside and walk around your neighborhood or local park! You'll also want to pay attention to what you eat. Eating a balanced diet will help keep your weight in check, which is important for avoiding arthritis in later life. Try yoga. Yoga is an excellent way to keep your joints limber, prevent injury and reduce pain. Try some stretches that focus on your back, neck, and shoulders during work—these tend to be the areas where people with arthritis experience pain. Quit smoking. Smoking has been linked to increase risk of joint damage. It can cause inflammation and lung disease in your body, causing your bones weaker and more likely to break, which can increase your chances of developing Osteoarthritis. Take supplements. Supplements can be helpful in easing the symptoms of Osteoarthritis. Two of the most effective ingredient is Glucosamine Sulfate and Chondroitin Sulfate, which helps to rebuild cartilage and prevent inflammation in your joints. Start improving your joint health. In summary, less pain creates better mobility in your joint. There are lifestyle changes you can try today like taking a walk or start consuming supplements to avoid any undesirable effects on your body. While pain is inevitable, suffering is not. Improving your joint health is the best way to live comfortably with your life at any stage.

Urinary tract infections (UTIs) are often caused by bacteria entering the urinary tract through the urethra (a tube that carries urine out of the body). The urethra in women is shorter compared to men, leading to an increase in chances for bacteria to enter the bladder or kidneys and cause an infection. There are several ways for bacteria to enter the bladder. Being pregnant, weakened immune system and insufficient fluid intake are all possible causes of bacteria invasion. Not keeping the genital area clean and dry also increases the chance of developing a bladder infection too. There are some conditions whereby kidney stones would cause blockage in the urinary tract and accumulate a large number of bacteria in the system. "How do I know if I have UTI?" Urinary tract infections can cause symptoms such as painful urination, frequent urination at night, and the constant need to go to the bathroom. Cloudiness or blood in the urine may be present, as well as lower abdominal pain or pain just under the ribs; some people may also feel hot and shivery with a high temperature (fever). All in all, it can be very painful when UTI occurs! "How do I prevent UTIs?" There are some things that you can try to prevent urinary tract infection (UTI) from happening and returning. Other ways to prevent UTIs from coming back. If you have been experiencing recurring bladder infections, there is evidence that suggests taking these would help ( Rădulescu et al., 2020 ) : D-Mannose – a type of sugar found naturally in fruits that effectively manages UTI where it is able to hinder the bacteria adhesion. You can buy it as a powder or tablets to take every day. Cranberry – A natural defender of UTI, it helps to prevent bacteria from sticking to the bladder wall. You can find cranberry products available in juice, tablets, or capsules to take every day. Speak to your doctor before taking any of these during pregnancy. Rădulescu, D. (2020, October). Combination of cranberry extract and D-mannose - possible enhancer of uropathogen sensitivity to antibiotics in acute therapy of urinary tract infections: Results of a pilot study . Experimental and therapeutic medicine. Retrieved March 10, 2023, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7465228/#b10-etm-0-0-8970

It's back to school time! For many kids, the start of a new school year means back-to-school jitters and excitement. Herding a large group of children indoors creates the perfect storm for illnesses to spread like a wildfire. Out of all the possible illnesses, diarrhoea is one of the most common illness among kids due to food allergies or intolerances, digestive tract problems, bacterial infection and more. Here are 5 tips to improve your child's gut health and stay 'stress-less' 1. Feed them good "bugs" . Here is a fun science fact: The human body has more than 100 trillion organisms. Most of them are "bugs", but the good bacteria do lots of good things like help digest food and prevent infections. Fiber in grains, fruits, and vegetables helps in making sure those good bugs stay healthy. Getting plenty of fiber from food can also help to reduce the odds of constipation among kids. 2. Reduce processed food and artificially sweetened food . A diet packed with junk food, fast food, packaged cookies, and processed meat can contribute to constipation and may prevent beneficial gut bugs from thriving. Research shows diet drinks and artificial sweeteners can also mess with good bacteria.(1) 3. Add Beneficial Bacteria to the Mix. Fermented food can add good bacteria to your child's gut. Non-dairy fermented food like kimchi, sauerkraut, and yogurt may be beneficial for children who are lactose intolerant because beneficial bacteria in these food will help to break down some of the lactose in the body. 4. Say "NO" to unnecessary antibiotics. Antibiotics can cure raging ear infection and strep throat. However, they can also kill off beneficial gut bacteria at the same time. Use these drugs only when needed. 5. Know when to see your pediatrician. If your child has constipation for more than a few days, or any ongoing digestion-related symptoms that concern you such as abdominal pain, vomiting, diarrhea, bloating or gas, make an appointment with your pediatrician. He or she may refer your child to a pediatric gastroenterologist who can diagnose and treat digestive concerns in children and teens. Set your child up for a lifetime of good health by bolstering healthy bacteria in their belly! (1)Ruiz-Ojeda FJ, Plaza-Díaz J, Sáez-Lara MJ, Gil A. Effects of Sweeteners on the Gut Microbiota: A Review of Experimental Studies and Clinical Trials. Adv Nutr. 2019 Jan 1;10(suppl_1):S31-S48. doi: 10.1093/advances/nmy037. Erratum in: Adv Nutr. 2020 Mar 1;11(2):468. PMID: 30721958; PMCID: PMC6363527.

Parenting a child with ADHD can be a challenging experience. Children with ADHD often struggle with focus, hyperactivity, and impulsivity, which can make daily tasks like homework and chores difficult for them. Traditional rule-making and household routines may not always be effective depending on the type and severity of the children's symptoms. It can become frustrating in coping up with the behavior of a child with ADHD. However, there are many effective parenting tips that can help you support your child and manage their symptoms. DOs for managing children with ADHD Get enough sleep. Getting adequate sleep is essential for overall well-being and can significantly impact ADHD symptoms. Try to put your child in bed early, and aim for at least 7-9 hours of sleep each night. Exercise regularly. Parents can take their children out for a run or a walk, as exercise is a natural mood booster and can help reduce symptoms of ADHD. Not only that, it can also help improve focus and concentration. Break tasks into smaller chunks . As parents might have a To-Do list for their kids, it is encouraged to break down the tasks into smaller, manageable steps to make the tasks less overwhelming and more achievable. Develop a routine. Creating a daily routine with the help of a planner or calendar could help you and your children to stay organized and reduce stress as the routine turns into a good habit. Take breaks. Parents and kids should take breaks throughout the day to recharge and release tension. Do something fun and engaging while you are taking your break! DON'Ts for managing children with ADHD Don't use punishment . Punishing a child with ADHD may not be effective and can actually worsen the situation. It is important to use positive reinforcement and other strategies to help the children in managing their behaviors. Don't give too many choices. Children with ADHD may struggle with decision-making and it may become overwhelmed when too many choices were presented. It is important for parents to give them clear and simple options to choose from. Don't expect the child to sit still for long hours. Children with ADHD may struggle with sitting still and may need to move around frequently. Parents should allow them movement breaks and come up with routines that involve physical activity. Don't compare them to other children. Children with ADHD may not perform well in certain tasks, but that doesn't mean that they are not capable in other areas. It is important to focus on the child's strengths and to provide a huge amount of support. Don't dismiss the child's feelings. Children with ADHD may struggle with emotional regulation and experience intense emotions. It is important to guide them in expressing themselves in a healthy way. Behavior management is essential for parenting children with ADHD. Positive reinforcement, consistency, and setting the right expectations are some of the important components in helping children with ADHD grow up mentally and physically healthy!

It is tough to be parents. You want to do everything possible to ensure your child is healthy and happy, but it's often easier said than done. As you watch your children grow, you know for a fact that it is important for your kids to get enough vitamins and minerals for optimal health. Kids get adequate amounts of nutrients from a balanced diet; but is a balanced diet really achievable these days? Balancing time between work, family, social life and personal life is challenging enough to get a balanced diet. Meal prep can be a challenge and getting your kids to finish their meals is something else. At this point, processed food can be tempting because they're convenient and abundant but these food are not nearly as healthy as home-cooked meals. Are you one of the millions of parents who have succumbed to this temptation? To supplement or not to supplement? While it is important to make lifestyle changes that impact the whole family, it is not easy to find time working out amidst your hectic schedule. One of the easiest ways to help your kids stay on track is through supplementing their diet with vitamins and minerals. Supplements are an important part of any kid's diet because they can fill in nutritional gaps left by processed food or even just plain old hunger. It is also important for parents to be informed on their kids' health decisions-- and supplements are no exception! The answer is in choosing the right supplements! There are several important factors to consider when choosing a supplement for your children... Ingredients: Look for vitamins that are free of artificial flavors, food dyes, and preservatives. All products adhere to allowable health claims and labeling requirements, per Ministry of Health (MOH / Kementerian Kesihatan Malaysia (KKM) regulations, and are manufactured in facilities that adhere to current good manufacturing practices (CGMPs). Credibility: Choose supplements produced by medically credible companies that follow ethical, legal, industry best standards. Dosage : Choose products that are specifically formulated for infants or kids. Supplement form: Choosing different forms of supplements may have different effect on the body, absorption rates, and bioavailability. It is recommended to look for multivitamins that comes in various forms, including liquid, chewable, dissolvable, and gummy. Reputable brands: Choose products manufactured by reputable brands with a proven track record of delivering quality and safety, placing a high priority on exceptional customer service and unwavering dedication to providing customers with the best possible supplements.

Flu can be a debilitating illness that leaves you feeling miserable for days, if not weeks. Preventing cold and flu before you get it not only saves you money on doctor consultations but also avoid all the unnecessary pain and shortcoming when you're unwell! What is Cold and Flu? Cold is a viral infection that causes the nasal passages to become inflamed and produce mucus. Cough, sore throat, and runny nose are all common symptoms of cold. On the other hand, flu is caused by a different type of virus compared to cold. It can be serious if not treated properly and can potentially lead to pneumonia or death in some cases. Symptoms include: Runny nose that produces clear mucus (not green or yellow) Sneezing without being around people who have been sick recently (in other words, if you sneeze on someone else who has never had any symptoms before then they may catch your illness) But how do you tell cold and flu apart? How to Avoid Catching Cold or Flu Wash your hands often. Avoid contact with sick people. Get enough rest, especially when you're feeling under the weather. Eat a healthy diet, including fruits and vegetables that provide vitamin C (vitamin C helps fight off infections). Disinfect shared surfaces. Natural Remedies for Cold and Flu There are many natural remedies for cold and flu that you can use to help prevent cold and flu. Here are some of the most popular ones: Echinacea: Studies have shown that this herb can reduce cold symptoms by as much as 50%. It also works well against strep throat, which is caused by bacteria. Vitamin C: This vitamin has been shown to help fight off both bacterial and viral infections by boosting your immune system. It is best if you take 1000mg at once. Honey: Honey contains antibacterial and antimicrobial properties. If you're feeling under the weather, try adding some honey to your tea with lemon. But be careful not to give honey to children under one year old, as it may contain botulinum spores that their immune systems can't handle. However, honey is generally safe and effective for older kids and adults. When to See a Doctor If you have fever, breathing difficulty or severe headache, consult a doctor immediately. You should also inform your doctor if you have persistent vomiting and body aches after taking over-the-counter medications. Boosting your immune system can help prevent the flu virus from taking hold of your body. Get plenty of rest, eat a healthy diet rich in fruits and vegetables, and stay hydrated by drinking plenty of water. Consider taking a multivitamin or other immune-boosting supplements to give your body the nutrients it needs to stay healthy.

As we age, it’s common that we begin to feel lethargic, making us difficult to keep up with the activities that we enjoy. One of the main reasons we feel that way is because our bodies produce less CoQ10 as we age, leading to decreased energy levels, and increased oxidative stress. So, what is CoQ10? What is CoQ10? Coenzyme Q10 (CoQ10) is a nutrient found in every cell of the body and it is essential for cells and organs to function. CoQ10 plays a vital role in energy production which is concentrated in organs that require the most energy such as the heart, liver, muscles, and kidneys. It is also a powerful antioxidant that helps to protect our cells from damage caused by free radicals, which are harmful molecules that can contribute to several medical conditions, including aging, heart disease, Parkinson's disease, and cancers. Two main forms of CoQ10: Ubiquinone and Ubiquinol. Benefits of Ubiquinol Strong antioxidant support – helps soak up oxidative stress and free radicals. Supports heart health – helps maintain a healthy heart and vascular system. Helps treat heart failure – restores optimal levels of energy production, reducing oxidative damage, and improving heart function. Improves exercise performance – Reduce fatigue during exercise by offering sustained natural energy. More efficient uptake – Ubiquinol is more easily absorbed compared to Ubiquinone. Sources of CoQ10 Ubiquinol Animal organs - CoQ10 Ubiquinol lives in cells that are mostly concentrated in vital organs throughout the body. This means animal organ meat has the highest amounts of CoQ10 Ubiquinol per 100 grams. For instance, a chicken heart and liver has 9.2 milligrams and 11.6 milligrams of CoQ10 Ubiquinol respectively. Meat - Since it lives throughout the body, it is present in all meat forms. Beef offers about 3.1 milligrams per 100 grams and chicken has 1.4 milligrams of CoQ10 Ubiquinol. Fatty Fish - Fatty fish like salmon, mackerel, and sardines contain CoQ10 Ubiquinol. Mackerel provides about 6.75 milligrams per 100 grams and trout provides 0.85 milligrams of CoQ10 Ubiquinol. Soybeans - Soybean products such as tofu, soy milk, and soy yogurt are valuable CoQ10 Ubiquinol sources. Boiled soybeans have 1.2 milligrams of CoQ10 Ubiquinol per 100 grams. Vegetables - Along with many vitamins and minerals, a lot of vegetables contain CoQ10 Ubiquinol. Among them are broccoli who has high CoQ10 Ubiquinol content, weighing in at 0.6 to 0.86 milligrams of CoQ10 Ubiquinol per 100 grams. You can also find CoQ10 Ubiquinol in many food. However, the amount of CoQ10 Ubiquinol present in dietary sources are typically lowered compared to supplements. For some, a healthy diet complimented by supplements may be necessary to get enough nutrients in your body.

There is no cure for Irritable Bowel Syndrome (IBS). This common gastrointestinal disorder has affected nearly 430,000 Malaysians, according to Dr. Radzi, Chairman of the Digestive Health Advisory Board (DHAB). The symptoms of IBS can be very unpleasant and embarrassing, which can significantly disrupt one's social functions and normal life . However, with the right treatment and early prevention measures, individuals can manage its symptoms before it gets any worse! What is Irritable Bowel Syndrome? Irritable Bowel Syndrome (IBS) is a common condition that affects the large intestine. Unlike inflammatory bowel disease and other bowel conditions, IBS is a distinct condition. It is characterized by a group of intestinal symptoms that occur together. While the exact cause of IBS remains unknown , experts believed that it resulted from a combination of factors, including changes in the gut microbiome, genetics, and environmental factors. The severity of symptoms may vary in intensity and duration from one individual to another. Signs & Symptoms include: Home Remedies for IBS There are certain home remedies or lifestyle changes that may help to reduce the risk of developing IBS without the use of medication. These remedies include: Eating a healthy diet: Eating a balanced diet that is rich in fiber and low in fat can help improve digestion and reduce the risk of IBS. It is important to be mindful of certain food or beverages that could trigger IBS symptoms such as deep-fried or spicy food and beverages that contain caffeine. Probiotics: Probiotics are good bacteria found in fermented food like yogurt, kefir, and sauerkraut. They can help improve gut health as well as relieve gas and bloating symptoms by balancing the gut microbiome. Drinking plenty of water: Staying hydrated can also help prevent constipation and keep your bowel movements regular. Eventually, your stool will be soft and easy to pass! Minimizing stress levels: Healthcare professionals often refer to our gut health as a “gut brain connection”. Stress can have a significant impact on our mental health, potentially leading to disorders such as anxiety, depression, and IBS symptoms. Exercise: Regular exercise such as running or cycling can help keep your gut microbiome healthy and improve irregular bowel movements. Plus, it also boosts your heart health too! In A Nutshell IBS symptoms will present itself differently in different people. The exact cause of IBS is unknown, but the condition has been linked with certain food and mood disorders. It is important to track your flare-ups to help understand your triggers. If you have symptoms lasting longer than a few days and or it has become a common occurrence, speak to your doctor. Y ou should also speak to your doctor if you experience serious symptoms such as rectal bleeding, persistent pain from passing gas or bowel movement, sudden weight loss, decreased appetite, and nausea or vomiting. These symptoms could indicate a more serious condition such as colon cancer.