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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. You 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.

Bones are the foundation of our physical well-being, allowing us to move with ease and providing structure to our bodies. Calcium absorption plays a key component in this process of building and maintaining strong bones. Without the help of calcium, our bones would become brittle and weak, increasing our risk of developing conditions like osteoporosis. As we grow older, our bodies will become less efficient at absorbing calcium, making our bones more susceptible to fractures and breaks. In particular, women are more vulnerable to calcium loss due to hormonal changes that occur during pregnancy, breastfeeding, and post-menopause. How Women Can Prevent Calcium Loss To prevent calcium loss and promote strong bones, there are lifestyle changes that women can consider to implement in their daily life. By taking care of themselves during the pre-and postmenopausal stage of life, women can reduce their risk of bone-related issues, and enjoy a healthy and active lifestyle for years to come. These include: Engage in weight-bearing exercises: Activities such as walking, hiking, and strength training can help maintain bone density and strength. Thus, aim to incorporate weight-bearing exercises into your routine. Maintain a healthy weight: Being underweight or overweight can increase the risk of osteoporosis and fractures. A balanced diet and regular exercise can help you maintain a healthy weight and support bone health. Limit alcohol and caffeine consumption: Consuming alcohol and caffeine in excess can interfere with calcium absorption. Therefore, it is important to consume these in moderation. Increase calcium intake: Women should aim to consume at least 1,000 milligrams of calcium per day to maintain bone health. Calcium-rich food such as milk, cheese, yogurt, and leafy green vegetables are excellent sources of calcium. Incorporate vitamin D: Vitamin D is essential for calcium absorption and helps to maintain bone density and strength. You can obtain vitamin D from sunlight exposure, and fortified food such as milk and cereal. Supporting Strong Bones With The Right Formulation Incorporating supplements into a healthy lifestyle can be an excellent way to support optimal bone health and prevent calcium loss. When choosing a supplement, choose one that is specially formulated for pre-and postmenopausal women. For instance, a supplement that contains a blend of calcium, vitamin D3, and vitamin K2 is suitable for pre-and postmenopausal women. Calcium and vitamin D3 work hand in hand to support bone health. While calcium is essential for building strong bones, vitamin D3 helps the body in absorbing calcium. Moreover, including vitamin K2 in the supplement helps regulate calcium metabolism and ensure that calcium is deposited in the required part of our bodies, which is our bones.

Despite our best efforts to find balance in this fast-paced environment, many individuals still struggle with feelings of exhaustion and fatigue. For some of us, all we need is sufficient rest and maintaining a good work-life balance to overcome the struggle. However, there are some people who experience persistent tiredness that cannot be explained or treated through traditional means. There could be a number of reasons why you are feeling constantly exhausted. One possibility is a condition called Chronic Fatigue Syndrome (CFS), also known as Myalgic Encephalomyelitis (ME). Don't let the medical jargon scare you - understanding the root cause of your fatigue is the first step towards finding relief and returning to your normal state of energy and well-being. So, what is Chronic Fatigue Syndrome/Myalgic Encephalomyelitis? CFS/ME is a chronic condition that affects the nervous, immune, and energy production systems of the body. According to the Centers for Disease Control and Prevention (CDC), up to 24 million people worldwide may have CFS/ME [1]. The syndrome is characterized by extreme fatigue that doesn't improve with rest, along with other symptoms such as cognitive dysfunction, muscle pain, and sleep disturbance. Signs & Symptoms of CFS/ME: If you are experiencing any of these symptoms, it is important to consult a healthcare professional. CFS/ME is a diagnosis of exclusion, which means that other conditions with similar symptoms must be ruled out before a diagnosis can be made. Your doctor may recommend you to undergo blood test, imaging test and other diagnostic tests to rule out other conditions. How to live with CFS/ME? While living with CFS/ME can be challenging, there are lifestyle changes you can make to manage your symptoms and improve your quality of life. Here are some tips: Pace yourself: It is important to avoid overexertion and to pace yourself throughout the day to conserve energy, taking breaks in between to recharge your energy. Get good sleep: Good sleep is crucial for people with CFS/ME. Establish a regular sleep routine, avoid caffeine and alcohol before bedtime, and create a comfortable sleep environment. Manage stress: Stress can worsen the symptoms of CFS/ME. Try relaxation techniques such as deep breathing or meditation to help manage stress. Eat a healthy diet: Eating a healthy and balanced diet can help support your overall health and energy levels. Avoid processed food and eat plenty of fruits, vegetables, and whole grains. Consider CoQ10 supplements: A study suggests that supplementing with CoQ10 may help improve CFS/ME symptoms by restoring the low CoQ10 levels [2]. How CoQ10 could assist in the condition? Coenzyme Q10 (CoQ10) is a natural antioxidant that every cell in your body needs to produce energy, especially in organs like the heart, liver, muscles, and kidneys. There have been several studies suggesting that CoQ10 may help reduce fatigue, but a recent meta-analysis conducted by Frontiers of Pharmacology provides stronger evidence that shows CoQ10 is an effective and safe supplement for reducing fatigue symptoms. In the recent meta-analysis conducted by Frontiers of Pharmacology, researchers analyzed 13 randomized controlled trials with over 1,000 participants. Based on the result, it was found that CoQ10 could significantly reduce fatigue score compared to the placebo group. Additionally, the study found that the greater the daily dose and treatment duration of CoQ10 supplementation, the greater the reduction in fatigue score [3]. While more research is needed to determine the optimal dosage and efficacy of CoQ10 for CFS/ME patients, it is important to consult with a healthcare professional to seek help in identifying the right amount of CoQ10 dosage to manage CFS/ME symptoms. References: 1. Centers for Disease Control and Prevention. (n.d.). Chronic Fatigue Syndrome (CFS). Retrieved from https://www.cdc.gov/cfs/index.html 2. Maes, M., Mihaylova, I., Kubera, M., Uytterhoeven, M., Vrydags, N., & Bosmans, E. (2009). Coenzyme Q10 deficiency in myalgic encephalomyelitis/chronic fatigue syndrome (ME/CFS) is related to fatigue, autonomic and neurocognitive symptoms and is another risk factor explaining the early mortality in ME/CFS due to cardiovascular disorder. Neuro endocrinology letters, 30(4), 470–476. Retrieved from https://pubmed.ncbi.nlm.nih.gov/20010505/ 3. Fan, L., Feng, Y., Chen, G. C., Qin, L. Q., & Fu, C. L. (2020). Effects of coenzyme Q10 supplementation on fatigue: A meta-analysis of randomized controlled trials. Journal of the American College of Nutrition, 39(8), 694-704. Retrieved from https://pubmed.ncbi.nlm.nih.gov/28179205/

Hypertension (commonly known as high blood pressure) is a silent killer. It is a common condition that occurs when the pressure of the blood vessels is too high (140/90 mmHg or higher). While the effect on the body may not be apparent to most people, the symptoms can develop over time and gradually worsen your heart health. As you age, it becomes increasingly important to ensure that your blood pressure is checked regularly. This simple yet vital action can help to detect any risks that may impact your heart health and prevent serious issues along the line. Risk factors of Hypertension People often have misconceptions that Hypertension can only affect the elderly or those with unhealthy lifestyle. However, the truth is Hypertension can strike anyone at any age, regardless of their current health status. According to the Ministry of Health Malaysia, approximately three out of every ten adults aged 18 years and above suffer from this condition [1]. Given the concerning statistics, it is crucial to be aware of the risk factors that can contribute to the development of hypertension such as: Unhealthy diet: Consuming excessive salt, indulging in a diet high in saturated and trans fats, lacking in fruits and vegetables) Physically inactive: Lack of physical activities, sedentary behaviours like lying on the bed or sitting on a chair for long periods) Smoking: Excessive amount of tobacco in a day. Drinking alcohol: Consuming more than 20% Alcohol By Volume (ABV) per day. On the other hand, there are non-modifiable risk factors like genetics, older age, and pre-existing conditions such as diabetes or kidney disease that can contribute to your likelihood of developing high blood pressure. Symptoms of Hypertension Hypertension can often go unnoticed as many people don't experience any symptoms. However, people with an abnormal amount of blood pressure (usually 180/120 or higher) can lead to a range of uncomfortable symptoms, these include but not limited to: While automated devices can measure blood pressure at home, it is important to have a healthcare professional to evaluate your risk and manage your hypertension effectively. How can you prevent Hypertension? Incorporating lifestyle changes into your daily routine and habits can effectively aid in managing hypertension and improving your overall well-being. Sit less and be physically active: Start with easy exercises like brisk walking, jogging, or dancing. The Centers for Disease Control and Prevention (CDC) recommends about 150 minutes of physical activity per week, or 30 minutes each day [2]. Maintain a healthy weight: Excess weight can contribute to fatty deposits (fatty substances and cholesterol) building in the arteries, raising your risk of having a heart attack or stroke. Try to maintain a healthy body mass index (BMI) and waist circumference—under 40 inches for men, and under 35 inches for women Eat a balanced diet: Eat plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats (unsaturated fats with protein and carbohydrates), and limit sodium intake (below 2,300mg per day) by taking less high-fat food. Limit alcohol consumption: Limiting alcohol to less than one drink a day can help lower blood pressure. However, excessive alcohol consumption can raise blood pressure and contribute to heart disease. Quit smoking: Smoking damages blood vessels and raises blood pressure. Quitting tobacco is a necessary step for heart health. Seek support from friends, family, or healthcare professionals to quit smoking and stay tobacco-free. In most cases, doctors may prescribe medications to manage hypertension even though it may cause some undesirable side effects. Supplements such as CoQ10 (ubiquinol) can be a good alternative for those who prefer supplement instead of a prescription medication. Studies have shown that CoQ10 has the potential to reduce blood pressure and improve symptoms of congestive heart failure [3]. However, it's important to consult with a healthcare professional to determine the correct dosages of both medications and supplements for optimal health and well-being. On World Hypertension Day, Team Vitamode joins in raising awareness about hypertension and the importance of maintaining a healthy lifestyle to prevent and manage high blood pressure. #scientificwellness References: 1. Soo, M. J., Chow, Z. Y., Ching, S. M., Tan, C. H., Lee, K. W., Devaraj, N. K., Salim, H. S., Ramachandran, V., Lim, P. Y., Sivaratnam, D., Hoo, F. K., Cheong, A. T., & Chia, Y. C. (2020). Prevalence, awareness and control of hypertension in Malaysia from 1980-2018: A systematic review and meta-analysis. World Journal of Meta-Analysis, 8(4), 320-344. https://doi.org/10.13105/wjma.v8.i4.320 2. Centers for Disease Control and Prevention. (2021, March 4). Physical Activity Basics for Adults. Retrieved April 18, 2021, Retrieved from https://www.cdc.gov/physicalactivity/basics/adults/index.htm#:~:text=Physical%20activity%20is%20anything%20that,Physical%20Activity%20Guidelines%20for%20Americans. 3. Rosenfeldt, F., Haas, S., Krum, H. et al. Coenzyme Q10 in the treatment of hypertension: a meta-analysis of the clinical trials. J Hum Hypertens 21, 297–306 (2007). https://doi.org/10.1038/sj.jhh.1002138

What common condition can affect the prostate gland? As men age, their prostate gland may undergo changes that can impact their urinary health. One of the most common conditions that affect the prostate gland is Benign Prostatic Hyperplasia (BPH), also known as an enlarged prostate. According to the Medical Journal of Malaysia, BPH affects around 50% of men in their 50s and up to 90% of men in their 80s [1]. The prostate gland typically continues to grow excessively after age 50 and can double or even triple in size during the latter decades of life, signifying that most aging men would be expected to face this condition. As the prostate gland enlarges, it can compress the urethra, the tube that carries urine out of the body, causing lower urinary tract symptoms (LUTS) [2]. It is worth keeping in mind that the degree of prostatic enlargement can differ between individuals. While roughly 50% of cases show no symptoms, some men may experience more pronounced symptoms such as: Speak to your healthcare provider if you experience symptoms of BPH. They can diagnose the underlying cause and suggest a treatment plan that may include medication or surgery, depending on your condition. This will help relieve your symptoms and improve your quality of life. How can we prevent BPH? While BPH can be a frustrating and disturbing condition, there are steps you can take to manage your symptoms and improve your overall urinary health. These include: Urinate when you have to: To maintain a healthy prostate, it is best to urinate as soon as you feel the urge instead of waiting. Delaying urine can potentially harm your prostate. Get regular check-ups: Don't wait until you have symptoms of a prostate problem to take action. Undergoing regular prostate check-ups can help detect prostate problems early when they are highly treatable. Reduce alcohol and caffeine intake: Excessive caffeine and alcohol intake has been shown to irritate the bladder, which can lead to frequent urination. Reduce your intake of these substances to an appropriate level to promote a healthier bladder function and minimize the occurrence of frequent urination. Keep yourself warm: Exposure to cold temperatures can irritate symptoms such as frequency, urgency, and discomfort during urination. It is important to stay warm by wearing appropriate clothing, using blankets, and keeping indoor temperatures at a comfortable level. If you are looking to maintain a healthy prostate and relieve bothersome BPH symptoms, you may want to consider incorporating natural supplements into your daily routine. There are supplements that contain a blend of all-natural ingredients that work to support optimal prostate function and help ease common symptoms associated with BPH. References: Teh GC et al. Prevalence of symptomatic BPE among Malaysian men aged 50 and above attending screening during prostate health awareness campaign. Med J Malaysia. 2001; 56(2):186-195. Retrieved from https://pubmed.ncbi.nlm.nih.gov/11771079/#:~:text=The%20prevalence%20of%20symptomatic%20benign,Prevalence%20of%20BPO%20was%2015.8%25. Lepor H. (2005). Pathophysiology of benign prostatic hyperplasia in the aging male population. Reviews in urology, 7 Suppl 4(Suppl 4), S3–S12. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1477609/