We know you're in the process of getting ready for Festivities. You've got your favourite outfit picked out, you're excited about seeing all your friends and family, and you want to wow them on how good you look now that the pandemic is over. While you strive to shed those extra pounds, we want to make sure you do it the healthy way! So this year, Team Vitamode would like to share with you our healthy eating tips (and no it's not meant to starve you). Who says healthy can't be delicious? Take a look at the mouthwatering healthy recipes! Eating Healthy Is The Key To The Right Diet Dieting is not easy. Some people may not be able to stick with a low-carb diet because of cravings or other issues. Others may find that they like the results they get from eating less processed foods but need help sticking to it long term. So don't try to eat less or exercise more, just make sure you are getting proper nutrition in a way that works for you. You can begin by setting how many calories you consume per day and then choose a diet style based on your goal. Try consuming fewer calories than what your body uses up in a day. However, it is important that you do not create such a large calorie deficit that you lose too much weight at once or harm your body by starving yourself. Thus, it is recommended to start off slowly and try to eat only 200-300 fewer calories than what you normally consume each day. This should result in losing about 0.45 kg per week which will be healthy and sustainable for your body to lose weight at this rate. Choose a balanced diet and eat fresh fruits and vegetables. You can also add nuts or seeds for added protein. Make sure that you include whole grains, lean meat, poultry, fish, or legumes in your meals. A well-rounded meal plan will help you get the nutrients you need for your body to function properly, maintain energy levels and enable you to burn fat more efficiently. It is important to be aware of what food is good for your metabolism as well as what food should be avoided at all costs when trying to lose weight. Do Little Things That Keep Your Body Thriving It's easy to get caught up in the big things in life. We obsess over our work, our relationships and our finances. But when it comes down to it, you can lose weight on just about any diet, as long you're in a caloric deficit (that is, you burn more calories than you consume). Do little things that keep your body thriving. These little things can boost your mood — like going for a walk, giving the car a good scrub, or riding your bike for 30 minutes a day. You don't need to exercise vigorously every day to keep your body healthy and fit. Just keep moving! Of course, having the benefits of exercising helps improve circulation and releases "feel-good" chemicals that help improve mood and lower stress levels. Avoiding sedentary behavior (such as sitting) is also important for good health — so take breaks throughout the day to stretch or stand up from your desk or computer whenever possible! Try Superfoods! Who doesn’t love a good "Ramly Burger"? They are delicious, easy to get and everyone loves them. But what if you could enjoy your favourite burger with the added benefits of superfoods? Superfoods have been shown to have a positive impact on health and well-being. They are rich in nutrients, antioxidants, vitamins, and other components that boost immunity and give you many health benefits. The best part about these foods is you could even enjoy the same taste without all that fat and calories. You can incorporate superfoods into your diet, try adding them to your breakfast, lunch or dinner, or even your favourite "snack" throughout the day. If you are planning to incorporate superfoods into your food prep, you could get some ideas by visiting some of these favourite health food outlets in Malaysia to get a first hand taste! Salad Atelier Agrain The Naked Lunchbox La Juiceria Cabana @ Publika Go Easy On Your Bubble Tea And Teh Tarik Routine Sugar is one of the main contributors of fats. Building up to a no-sugar diet can help a person retrain the palate, meaning that they are less likely to crave the missing sugar. You can start by reducing them gradually. For example, if you normally eat two cookies with your coffee every day, cut it down to one cookie and add fruit instead of the second cookie. If you usually have two slices of cake with ice cream for dessert every Friday night, cut it down to one slice and add fruit instead of the second slice. Once you are able to cut out extra sweets from your diet for one week straight, try eliminating them entirely for two weeks at a time before reintroducing them again. Buddy up with a friend or colleague with diet and weight loss resolutions This is the time of year when many people resolve to lose weight or eat healthier. If you're one of them, consider teaming up with a friend or colleague who's also trying to shed some weight. You'll have someone to help keep you on track and who can provide moral support when you're feeling low. You'll also have someone to share success stories with when you're feeling good about your progress. And a buddy can help keep you motivated by setting goals that are mutually supportive. Here are some ways to make the most of your partnership: Have regular check-ins. Find a partner who's committed to making healthy changes in their own life, and pick someone who's ready to share their successes and setbacks with you along the way. Make sure each person sets weekly goals and then discusses how they did each week, both successes and failures. Diets and Supplements. Let Our Pro On Call Help You To Become Healthier! In conjunction with Diet Resolution Week, get more insights from our Healthcare Pro on how to have an effective and sustainable diet. "Believe in supplementation helps correct intake inadequacies and has a passion in dietary counselling to increase awareness on the importance of a balanced and healthy diet." Kwok Kar Yan Dietitian Call Vitamode Whatsapp Vitamode Email Vitamode

Are you having a good or bad hair day? It may sound like a superficial question but in fact our hair and confidence are more closely intertwined than we'd like to think. Several years ago, Yale University decided to study the psychology of bad hair days. They found that our self-esteem is highly affected by bad hair days, with subjects reporting feeling less smart, less capable, more embarrassed and less sociable. There are many reasons why your hair may be thinning out, and some of them are very common. Aging. As we age, thinning hair is a common problem. Hair follicles slow down and eventually stop producing new hair. The color of your hair may begin to fade as well. In women, the hairline also begins to recede. Stress or lifestyle. Stress can cause excessive shedding of hairs, especially at the crown of the head, making it appear as though your hair is falling out in clumps. Side effects of medication. The most common causes of hair loss include Antibiotics, Hormones (including birth control, thyroid hormone, and hormone replacement therapy), Antidepressants, and anti-anxiety medications. Diet and nutrition. Poor diet and nutritional deficiencies can contribute to hair loss. Iron deficiency causes brittle and fragile strands of hair that break easily and cannot grow normally throughout the cycle of growth. Vitamin A deficiency has been linked to baldness in some people (especially those from Asian or African heritage). Incompatible hair products. Your hair may be thinner than you realize because of the products you use on it. Some chemicals are causing your hair to thin out over time (especially if you've been using them for years). You'll need to switch up your routine in order to get back control of your locks. If you're looking to give your hair a boost in the new year, we have some tips that will help you get there. Here's what you should know-- Get to know your hair! Your hair type and texture (and how often you use products on it) all play a role in how healthy it looks. For example, people with oily hair may need to shampoo every day, while people with dry hair may need to shampoo less frequently. Choose the right shampoo & conditioner! Using the wrong shampoo and styling agent can cause significant hair damage. Try to avoid shampoos with harsh ingredients like ammonium lauryl sulfate or sodium lauryl sulfate. And remember: cost doesn't necessarily indicate the quality—look for products that are right for your hair type (oily, normal or dry) and target any problems you have (like dandruff). Reduce bad habits that will cause thinning! Smoking is one of the quickest accelerators for hair loss—especially in those who are already prone to it. Drinking too much alcohol can also contribute to thinning and breakage due to dehydration caused by its diuretic effect on our bodies. Start taking your vitamins. Vitamins B5 (Pantothenic Acid) and B3 (Niacin) are great for maintaining healthy hair. They help keep your scalp hydrated and promote the growth of new hair cells. Vitamin E is another one that's great for your hair. It helps reduce inflammation in the scalp, which can lead to breakage.

The Right Nutrient For Your Skin We all want to look our best for as long as possible. However, there are no shortcuts when it comes to slowing down skin aging—but there are some nutrients that may help. Your skin is the largest organ in your body. It's not just a pretty face—it plays an important role in protecting you from UV rays, absorbing nutrients, and acting as a protective barrier against bacteria and viruses. That's why it's so important to keep your skin hydrated, supple, and glowing! The right nutrients can help support healthy cell turnover and repair damage caused by environmental factors like sun exposure or smoking. They also help protect against free radical damage which causes wrinkles and fine lines to appear over time. What is Astaxanthin? How Can it Support your Skin? Astaxanthin is a carotenoid antioxidant that's found in algae and other food. It has some great benefits for skin that are backed by scientific research. Research suggests that it has photoprotective, antioxidant, and anti-inflammatory properties. Astaxanthin's ability to protect cells from oxidative stress is due to its unique chemical structure. This structure allows it to cross into the cell's nucleus where it can bind with DNA and prevent damage by free radicals. Research also shows that Astaxanthin may help prevent skin aging and promote overall skin health. It can also slow down the growth of cancer cells and keep your skin looking healthy. Here are some Benefits Astaxanthin brings to our body: Protection of body cells and organs from free radical damage Promotes detoxification Regulates the immune system Maintains healthy skin How Glutathione detoxifies our body Glutathione is one of the body's most valuable antioxidants when we're exposed to free radicals. It fights free radicals that cause skin pigmentation, blemishes, and dark spots. It also protects your body from diseases and prevents toxins by binding onto harmful substances such as drugs, chemicals, and alcohol, making them more water-soluble so they can be excreted from the body. By nature, our body produces more glutathione when we're exposed to free radicals. However, glutathione levels in our body may be affected by a few factors, including poor nutrition, environmental toxins, stress and age. Glutathione supplements are an excellent way to ensure that you're getting enough antioxidants every day.

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.