It is never too late to start taking care of your heart health, as preventing heart and cardiovascular diseases is a wise move that will pay off the rest of your life. It should also be noted that, as globalisation and technology alter people’s socioeconomic and working structures, people’s lives are increasingly surrounded by work and responsibilities. 

People’s cardiovascular health is deteriorating as a result of a lack of exercise, a poor diet and other unhealthy habits. In Malaysia, heart disease is still the leading cause of death. According to Mohd Yusrizal bin Ab. Razak in the <Statistics on Causes of Death, Malaysia, 2020>, the reported heart disease has occupied 15% of total medically-certified deaths in 2019, resulting in 16,375 deaths due to heart disease alone. 

However, heart disease is preventable through healthy life choices. It’s important to remember that the choices you make in everyday life have direct or indirect consequences on your overall well-being, especially your cardiovascular health. 

There are several simple yet effective ways to maintain or improve your cardiovascular health. Anyone of any age can benefit from taking these simple steps to keep their heart healthy throughout their lives. 

Get More Exercise 

Being physically active is a crucial step toward maintaining a healthy cardiovascular system. Studies show that people who are not very active are more likely to have a heart attack than people who are. To maintain good cardiovascular health, it is recommended that everyone have at least 150 minutes of moderate exercise or 75 minutes of vigorous exercise per week. 

Exercising is important not only for improving blood flow, but also for controlling body weight. Having excess weight will pose a number of health risks, such as exerting excessive pressure on the arterial walls, causing the heart to work harder. Also, being overweight will increase one’s risk of developing other diseases such as hypertension, heart attacks, strokes, and other cardiovascular diseases. 

Begin taking care of your cardiovascular health today by hitting the gym, sweating it out and making sure to get in enough active minutes every week.

Reduce Alcohol Consumption

Excessive drinking can have serious long-term health consequences, affecting cardiovascular health by causing high blood pressure, irregular heartbeat, and also cardiomyopathy, a symptom that damages the heart muscles. Heavy drinking will also lead to obesity and disrupts the body’s ability to regulate inflammation. 

In turn, excessive inflammation can worsen alcohol-related organ damage. The good news is that one can simply avoid all of this by sticking to the guidelines for moderate alcohol drinking. The National Institute on Alcohol Abuse & Alcoholism (NIAAA) defines moderate drinking as up to 4 alcoholic drinks for men and 3 for women in any single day, with a weekly limit of 14 drinks for men and 7 drinks for women. 

Avoid Smoking and Secondhand Smoke

Cigarette smoking is a major cause of cardiovascular disease; this is also true for light smokers who smoke fewer than 5 cigarettes per day. The risk of cardiovascular disease increases in direct proportion to the number of cigarettes smoked. 

Study shows that cigarettes with a particular blend of tobacco with low nicotine contents still puts smokers at the same risk of developing cardiovascular disease as smoking regular cigarettes. 

Non-smokers should be worried about this too if they are exposed to too much secondhand smoke, as they are just as likely to suffer from heart attacks and strokes. 

Practice Stress Management

Practicing effective stress management can help you avoid various complications with your cardiovascular health. Stress can be categorised into two types: physical stress caused by having insufficient sleep or illness, and emotional stress caused by work or everyday obligations and pressures. 

Long-term stress can cause the body to secrete hormone cortisol, a chemical that aids in stress relief. However, high levels of the hormone cortisol can introduce common risk factors for cardiovascular disease such as increased blood cholesterol, blood sugar, blood level, as well as triglyceride levels. 

Always be mindful of your stress levels and engage in stress-reducing activities such as swimming, yoga, or any other sports. 

Eat Healthily 

Our diet has a significant impact on our cardiovascular health. Starting with portion size, overloading the plate will easily cause one to over-consume the calories needed for the day; excessive calories that are not used up will lead to weight gain, which is a major risk of heart health. 

High consumption of saturated fat, which is commonly found in butter and baking goods, increases the risk of cholesterol elevation. A high blood cholesterol level can lead to a buildup of plaques in the arteries, increasing the risk of heart attack or stroke. 

On the other hand, fruits and vegetables that are packed with vitamins, minerals, and fibers can contribute to help lower blood cholesterol levels as well as rejuvenating the body with minerals like Zinc and Selenium. Consuming more fish and vegetables like spinach, walnuts, and flaxseed with healthy fats like Omega 3 can also improve your heart health. 

Regular Health Screening

To prevent cardiovascular disease, also known as coronary artery disease (CAD), you need to manage your risk factors such as high blood pressure, high total cholesterol and high blood glucose.

But how do you know which risk factors you have? The best way to find out is through screening tests and regular doctor visits.

The cardiovascular system serves as a critical function for the body’s overall functionality, so taking care of your cardiovascular health has become one of the important key factors to your overall health. 

Take care of your heart well!

In recent years, people are becoming more and more proactive in taking care of their health. Detoxification practices are some of the more popular ways to rejuvenate a tired body. There are various detox practices that can be found on the internet including consuming specific commercial products, detox diets, or even fast for a specific amount of time to achieve the so-called ‘toxin removal’ goal, thereby enhancing health and encouraging weight loss.

The term ‘toxin’ in the context of detox refers to the pollutants, contaminants, heavy metals, and synthetic chemicals in our bodies that could affect our health negatively. However, there is little to no evidence of study to signify detox diets can remove toxins from the body. These random and unproven detox practices sometimes could be very misleading, and do more harm than good to the body. 

Providentially, our bodies are well-equipped with complex systems that can eliminate toxins through organs like the liver, kidneys, digestive system, skin, and lungs. In other words, as long as these crucial organs are in a healthy state, the body does not have to rely on special diets or excessive health products to carry out the detoxifying process. 

So here are several safe, practical, and fundamental practices everyone can practice to promote the body’s natural detoxification. 

Control Alcohol Consumption 

Our liver will metabolise 90% of our alcohol consumption every time we drink. According to a research by Duke University, the only way our liver can ‘digest’ alcohol is to metabolise them into acetaldehyde which will be removed by the body later. 

The whole process is simply too stressful for the liver, that is why excessive drinking can severely damage liver function by causing inflammation. Limiting or restraining entirely from alcoholic drinks is the best way to keep the body’s detoxification function strong.

Have Sufficient Sleep

A night of adequate sleep ensures the body promotes its natural detoxifying nature. With sufficient rest, the brain will remove toxic waste by-products such as beta-amyloid. Having insufficient sleep will cause build-up of the toxins which can affect several aspects of health.

It is recommended to have 7 to 9 hours of sleep regularly for the body to stay healthy.

Drink More Water

Drinking water is more than just quenching our thirst, as it regulates the body temperature, lubricates joints, promotes digestion, eases nutrient absorption, boosts energy levels, and detoxifies the body. Besides, drinking water can also help remove carbon dioxide through urination.

Hence, staying hydrated is essential to maintain the body’s detoxification process. It is recommended for an average person to drink about 3.2 liters of water a day.

Cut Sugar & Reduce Consumption On Processed Foods

Processed foods and other foods that are in high sugar contents are thought to be at the root of many health issues. High consumption of sugary and highly processed foods has been linked to obesity and other chronic diseases, such as heart disease, cancer, and diabetes.

Health issues as such will obstruct important organs that carry the body’s natural ability to detoxify itself. Hence, cutting down on high sugar foods can keep the body’s detoxification system healthy.

Workout Consistently

Regardless of losing weight, exercising consistently is also associated with promoting better cardiovascular health and a reduced risk of health conditions like type-2 diabetes, inflammation, and heart diseases. The key essence here is the condition of inflammation as it helps us recover from the infection and wound healing.

However, too much inflammation will weaken our immune system and our body’s detoxification capabilities. Study shows that exercising as little as 20 minutes can show signs of the body promoting anti-inflammatory effects. By reducing inflammation, the body can function properly with a better immune and detoxification system to free the body from harmful contaminants. 

The Takeaway

Trendy detoxification practices and diets are said to be able to remove toxins within the body while promoting weight loss. However, there are minimal clinical studies and 

proven test results to back it up to be reliable and safe. 

Also, these ‘unknown’ practices are not necessary as our body is highly efficient in detoxifying toxins on its own. 

Antioxidants and anti-ageing are two terms that are often used hand-in-hand.

Many people consider antioxidant foods to be allies in achieving flawless skin with fewer wrinkles, but the fact is that they play a critical role in our bodies that extends well beyond aesthetics. 

Skin benefits

Antioxidants play a powerful role in skincare, especially when it comes to diminishing the appearance of fine lines and wrinkles.

In preventing the oxidation of cells, antioxidants will effectively protect your skin’s surface from deterioration caused by years of environmental damage.

Health benefits

There are numerous health benefits to antioxidants, including enhancing the immune system, reducing inflammation and oxidation stress which is connected to several chronic, age-related diseases such as diabetes and osteoarthritis.

Antioxidants are produced by the body, but they cannot be produced without the necessary vitamins. 

Vitamins that aid in the prevention of ageing include: 

  • Curcumin
  • CoQ10 
  • Collagen
  • Resveratrol
  • Vitamin C
  • Vitamin E

For people with health conditions such as osteoarthritis, dementia and diabetes, it is recommended that they increase intake levels of vitamin D and E to boost immune function.

Low-level chronic inflammation causes oxidative stress in the body, which contributes to a variety of chronic diseases. Antioxidants such as curcumin, resveratrol, and CoQ10 are effective in stimulating the immune system and help to minimise inflammation.

Unsure about whether or not you need this? Visit Danai Medi-Wellness for a consultation and learn more about your health needs.

Meridian Massage is an ancient Chinese medical technique that incorporates various Chinese medicine and acupressure treatments to enhance health and relieve health issues.

It is also an alternative form of non-invasive medication to treat musculoskeletal disorders and help to relax body muscles.

The soothing and relaxing massage is effective for treating sports injuries, stress, insomnia, migraines, as well as improving our digestion, blood and lymphatic flow. 

An authentic meridian massage is performed by a well-trained therapist to stimulate the meridian lines within our body ‘paths’ where energy flows through. The paths are circulatory and exist in corresponding pairs circulating blood, nutrients, and energy throughout the body.

In total, there are 12 main meridian lines that connect with major internal organs within the body, located on the lungs, large intestine, small intestine, stomach, spleen, heart, bladder, kidney, pericardium, triple warmer, gallbladder, and liver meridian lines. In Western medicine, a particular study about Bioelectromagnetics defines the meridian lines as ‘special conduits for electric signals’.

Generally, meridian massage should be practiced consistently on a weekly basis to promote optimal blood flow and energy circulation within the body. For individuals who have new sports or musculoskeletal injuries, it is advisable for them to have a meridian massage within the week.

Meridian massage techniques consist of tapping, pushing, pinching, stretching, and kneading on the body to apply the medical effect on us through our body tissues. 

What makes a meridian massage different from a common massage is that all the massage techniques are applied in a systematic order based on the meridian lines within the body.

With the correct technique and precise application, a meridian massage can help enhance overall health and wellbeing as well as stimulating our body’s ability to heal itself. 

These days, there are many skincare junkies on social media who encourage followers to build a solid routine. They promote a never-ending layering of essences, serums, creams and sunscreens, all for the sake of achieving flawless skin.

However, mindlessly slathering on products won’t always give us the results we’re looking for. Some combinations of popular skincare ingredients can do more harm than good by potentially causing breakouts, dryness, and other irritations. 

Be sure to refrain from combining the following ingredients together.

Benzoyl Peroxide + Retinol 

Applying benzoyl peroxide, an infamous acne treatment, along with retinol can possibly oxidise the retinol, thus reducing its efficacy.

Vitamin C + AHAs or BHAs

Using this combination in your skincare routine can seriously irritate dry or sensitive skin because AHAs will alter the Vitamin C’s pH level and decrease its antioxidant properties.

Retinol + Exfoliants

Retinoids are great for exfoliating your skin. Adding another layer of exfoliants may leave your skin raw and increase the chance of irritation.

Oil-based + Water-based

We all know oil repels water. Hence, using an oil-based skincare product will leave a film on your skin, which prevents water-based formulas from being absorbed. 

Glycolic Acid + Salicylic Acid

Both ingredients are great for removing dead skin cells from the outer layer of your skin. Mixing the two, however, will cause a major reaction and strip your skin. 

The Takeaway

The skincare world is continuously evolving and creating more efficient products. It is understandable to be tempted to try everything. 

Remember to always make sure that the products and ingredients you’re incorporating in your routine work well together so you can use them effectively and avoid possible irritations.

Do you know of any other skincare ingredients that we should all avoid? Share with us by commenting below!

Perfectionists portray personal qualities of perfectionism that give them the desire to make great efforts on achieving excellence and constantly developing through self-improvement.

It is safe to say many of us are perfectionists by our own right. 

Perfectionists give all their best, and pour in a superabundant amount of effort to achieve the target that was set at a high standard. 

What drives them to do so is plainly just their passion for excellence that motivates them to extract that extra bit out of them for their work.

It’s understandable to make sure whatever you do is going to be absolutely amazing but you’re setting the bar way too high and it’s getting harder to function, right? 

Your mental and your physical wellbeing is important.

Here are some suggestions you can do to pause for a moment and recharge.

Get something to eat and drink some water

You’re not going to be able to get much work done when you have no fuel. 

No energy = no work done. 

Plus, when you have no food in your body, you’ll lose concentration. Set an alarm if you have to remind yourself to get food if you lose track of time. While you’re at it, drink some water. Rehydrate those tired muscles and cool your body down.

Get some sleep

It’s quite obvious why you should rest. Just like eating and rehydrating, not sleeping enough will make you lose concentration and memory. Not only that but your immune system gets compromised and you’d have no defence against diseases.

Take a shower

You probably have been working really hard and you might have not showered in a while so take a relaxing shower. Feel more refreshed and energised after a shower. Plus, if you happen to own a bathtub, draw yourself a bath. You deserve it.

Get a massage

It’s a great way to relieve all the built-up stress and tension in your body. When your body is relaxed, so does your mind because it helps release the endorphins, the chemical responsible for relieving stress and pain. A massage also helps reduce the levels of anxiety and depression so it’s a win-win situation.

The Takeaway

People often treat perfectionism as a positive trait, and it is even seen as complementation. The dedication that drives people towards perfection has no doubt forced them to achieve new heights, but on the other hand, there is a downside for practicing the quality of perfectionism that no one has ever been aware of. 

The quality of perfectionism turns bad when someone worries too much about making mistakes or setting unrealistic goals. 

Hey perfectionists, take some of the suggestions mentioned above on how to pause your brain when needed.

Valentine’s Day is the day that reminds us of what’s important and to show appreciation to the people we love. It is the day when we take that golden opportunity to propose or tell our loved ones how we feel about them. Many of us have overlooked the fundamental structures of relationships and pay more attention to material things. Improving relationships can be as simple as just showing small expressions of love and appreciation. For this reason, Valentine’s Day offers a great chance to recommit to truly appreciating and loving each other. 

Here are our 5 picks of fun activities to do on Valentine’s Day: 

Take a couple spa treatment together

If you’re going to make things a little more serious, look no further than going for a couple spa. Having a couple spa will do the trick just as well as having a romantic dinner date with flowers and chocolates. Spa retreats could possibly be the perfect place to amplify the romance between you and your loved ones, as well as giving you the benefits of selfcare from the massages. 

Dress up in your finest attire 

It doesn’t matter how you are going to celebrate your Valentine’s Day, whether or not you’re going out for a fancy dinner. It is a special day for the both of you to leave everything behind and dress up in your finest attire. Looking your best will definitely make the occasion special!

Plan an unforgettable weekend getaway 

From romantic city escapades to relaxing beach vacations, you will not go wrong with a special getaway with your loved ones. Make this special day your perfect occasion with plenty of wow-factor with a fun and exciting getaway!

Spend quality time with your loved one

Simplicity is the ultimate sophistication, it is not necessary to celebrate Valentine’s Day in a fancy way. Sometimes, things can be as simple as making time for your loved ones, getting them involved in your day and spending quality time together. Avoid distractions from your phone, pay great attention to your loved ones to make ‘growth’ in your relationship. The quality of attention your loved ones give you is the key to experience the ‘heartfelt connection’, the most beautiful and powerful ‘loving bond’.

Spend the Valentine’s Day with your friends 

Valentine’s Day is not necessarily all about romance or just for lovers; many people actually spend their Valentine’s Day with friends. Whether or not one is single or just not into hyping Valentine’s Day that much with their loved ones, Valentine’s Day is the day where people show love to the people who mean the most to them, showing appreciation for their love and care.  

How will you be celebrating your Valentine’s Day? Share with us in the comment section below!

The immune system is essential for human survival. Its main purpose is to defend the body from infectious chemicals, germs, and changes in cells that may make you sick. Without the immune system, you would be constantly falling ill. 

The immune system works by recognising the difference between your body’s cells and ‘alien’ cells and destroying any of the latter that could be potentially harmful. 

Protecting Your Body

As you come into contact with germs from pets, other individuals, and your environment all the time, a healthy and properly functioning immune system lets you go through your daily routine. 

Without a healthy immune system, you could pick up pathogens and infectious diseases more easily, and the consequences could be severe or even fatal. 

The first line of protection for your body is its physical barriers. 

If viruses and bacteria manage to penetrate these barriers, there are specialised cells that will spring into action.

For one, the white blood cells in your bloodstream and main areas of your body can kill and destroy the viruses and bacteria they encounter.

However, there are also times, such as when one has hay fever or autoimmune conditions, when your immune system may overreact and even invade your body’s own cells. 

Reinforcing Your Immune System

It is important to take care of your immune system. Make sure it is strong and healthy so that it will take care of you.

There are a few ways you can protect and strengthen your immune system.

You can eat more greens, stay hydrated and exercise regularly. Read more on how you can strengthen your immune system here.

Our hair is made up of several layers of protein which is also known as keratin, and it grows from the hair follicles just right underneath the scalp. A healthy scalp ensures healthy hair growth, producing a strong hair structure that is shiny, moisturised, and not easy to fall off. 

When it comes to hair loss or alopecia, many would have thought it only happens to elderly people, but they are wrong. Believe it or not, hair loss can hit as early as in our 20s for a multitude of reasons, but they are mostly non cicatricial and reversible. 

Our hair is something people usually take for granted until they start losing it, but it is never too late to start practicing hair loss prevention. Here are a few simple tips to get into throughout the year to prevent and restrict hair loss.

Investing in specialty hair care products

Most ordinary hair care products consist of strong chemicals that are harsh on the scalp, which will ultimately result in hair loss. Investing in high-quality hair products can help to keep hair healthy and promote hair growth. Hair products that are specially formulated as a preventive solution for specific hair concerns like hair loss do help soothe scalp irritation, reduce scalp inflammation, and stimulate hair growth. 

Having a well balanced diet

What you eat is what you become, eating a well-balanced diet that is rich in protein and nutrients can help reduce the risk of hair loss, and also promote optimal hair growth. Consuming more protein will help our body to produce more keratin which protects and strengthens the structure of our hair. 

Consume multivitamin supplements

Multivitamins are supplements that contain many different vitamins and minerals to help fill in the potential gaps in the diet of what people may have missed from their meals.  

  • Vitamin A, B, C, and D are essential in prolonging the life cycle of hair, rejuvenating the cells to increase the growth rate of hair, as well as helping the scalp produce more sebum which acts as a protective layer to shield the scalp and hair. 
  • Minerals like iron, zinc, and selenium are also responsible for preventing hair loss and support healthy blood supply to revitalise aged cells in the body.

Avoid wearing tight hairstyles 

Traction alopecia is probably the easiest one to prevent by just avoiding excessive hair management with tight hairstyles. The key here is to keep the stress on the hair follicles as low as possible.

  • Hair braiding is one of the most damaging styling techniques for hair health. Braids that are too tight will put immoderate tensile stress on the hair follicles which will gradually weaken them and eventually lead to hair loss. 
  • Ladies are suggested to regularly change their hairstyles alternating between braids, ponytails, or just wearing the hair down. 

Have a regular scalp treatment

Preventing hair loss is always more effective than treating the issue when it happens. Regular scalp treatments in salons or using hair masks at home are among the most effective hair loss prevention practices.

A scalp treatment is usually based on scientific research for the purpose of improving the condition of the scalp, providing a healthy environment for your hair growth.

Avoid hot showers

Hot showers are warm and comfortable but can be more damaging to our hair than we know. Water at high temperatures can wash away the essential oils that protect our hair and scalp, therefore causing inflamed and dry scalp which will eventually result in hair loss. 

Share with us if you have any better tips to prevent hair loss in your early 20s in the comment section below!

Our gut, or digestive system, is an important part of our body that breaks down all foods and extracts the nutrients to deliver throughout the body. A healthy digestive system also also enhances the nervous system and promotes healthy hormones which ultimately ensures overall health. Poor gut health might cause stomach disturbance, weight change, food intolerances, and maybe even skin irritation. One could always improve and maintain their gut health by simply making some changes in their food consumption and lifestyle. Here are 7 ways of how to do it:

1. Change Your Diet

Consuming a variety of wholefoods and cutting down taking processed foods is the most fundamental change to improve gut health.  Fiber rich foods such as whole grains, fruits, and vegetables can help to get things to move more smoothly throughout the guts. Fibers can only be digested by certain bacterias in the guts, consuming more fiber can help promote their growth to improve digestion. Avoid processed foods and products that contain high amounts of caffeine or alcohol as they are not healthy for the guts in the long run. 

2. Consume Probiotic Products

Probiotics are the microorganisms that are found to promote gut health by supporting the growth and balance of digestive cells and bacteria in the intestines. Probiotic products can be found in a variety of cultured milk drinks, yoghurt and kefir that can be often seen in grocery stores. Fermented foods such as miso, kimchi, and sourdough bread also contain probiotics to help ease digestion. Take appropriate consumption of probiotic products daily to ensure optimal gut health. 

3. Oral Cleanliness 

Oral hygiene does more than just keeping teeth and gums clean, but also keeping the guts healthy as well. People with bad oral hygiene are more likely to suffer from inflammation in their guts. According to MDPI, the bacteria in our mouth can result in gut disease that is far worse than gut inflammation. This is why professionals often suggest people clean their mouth before consuming every meal. 

4. Having Enough Sleep

The gut serves us more than just digesting food, it also helps to regulate the overall vital process by connecting to some of the most important nervous systems. Sleep and appetite do correlate with each other as it regulates the hormones that help us decide whether or not to be hungry. The number of microbes that help us digest foods can be increased while we are sleeping. Thus, sleeping reflects in our food cravings, digestion, weight gain and our satiety feeling to food. 

5. Exercise Regularly

Exercise promotes healthier cardiovascular health and results more efficiently in weight management. The intestines consistently contract and relax during exercise, this will increase the efficiency for the wastes to pass through the digestive system. Cardiovascular exercise also helps to boost the growth of butyrate, a bacteria that produces fatty acid. Butyrate can reduce the risks of having gut inflammation and also preventing gastrointestinal disorders such as constipation. It is recommended to perform at least a 75-minute cardiovascular exercise per week to stay in great shape.

6. Quit Smoking 

Fist crashing cigarettes for quit smoking concept

Smoking contributes to every harm to the human body. Aside from lung health and liver disease, smoking also hurts the gastrointestinal system. Smoking causes Crohn’s disease, an inflammation phenomenon that occurs in the digestive tract. People who suffer from Crohn’s disease are likely to experience abdominal pain, diarrhea, malnutrition, and unexpected weight loss. In serious cases, Crohn’s disease might cause life-threatening symptoms like stomach cancer.  It is advisable that smokers who suffer from digestive issues quit smoking as soon as they can before things turn out to be worse.

7. Pay Attention To Medication

Medications are formulated to treat diseases and improve recovery, however, overdosage might result in the other way round. Antibiotics are formulated to kill bacterias, like a double-edged sword, antibiotics can kill off good and bad bacterias. On the other hand, laxatives are intended to treat constipation by flushing off everything from the intestine. Antibiotics and laxatives can interrupt the sustainability of gut microbes. Excessive consumption can cause serious intestinal infections and dehydration which probably lead to permanent internal organ damage. People who need medication are advised to seek professional consultancies from their doctors.