Good health is essential to our overall well-being and happiness. After all, health and happiness are inextricably linked, and living a happier life comes naturally with good health. If we look and feel better, we will surely do better.
The word ‘health’ refers to a state of emotional and physical wellness. Being at our optimal state of health allows us to live life to the fullest. Access to healthcare and education about healthy lifestyle are also important.
Holistic health is key to overall good health
Other than exercising and a balanced and varied diet, stress management, a positive mindset, and a supportive network of people in your life all contribute to a more balanced and healthy self. After all, good health should not be defined solely by the absence of illnesses alone. Maintaining good health also matters because success and financial riches are meaningless without it.
Beyond the physical and mental aspects
Besides mental and physical health, spiritual and financial health contributes to our overall health as well. Making additional efforts to care for these aspects will naturally lead to improved mental and physical well-being. Medical treatments may be required at times to help us achieve a better balance, which is perfectly normal as we are all differently built.
Good health: more important than ever in these times
Maintaining good health matters more than ever these days as it helps us fight off diseases and infections. Our immune systems must be strong in order to protect us from anything harmful. In short, while good health has always been important for our overall quality of life, it is now more important than ever.
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The people we choose to surround ourselves with will eventually shape the way we think, behave, and feel on a daily basis. Surrounding yourself with people who lift you up, lend you knowledge, and help you learn from mistakes will eventually raise your standards to become a better person in the long run. Here are some of the positive changes that you’d notice when you’re in the company of the right people.
1. Learn new things
The right kind of people will guide and inspire you to achieve your goals. They help you in areas where they excel and push you to do better in things that you may already know. As a result, you can attain a lot of knowledge about topics that interest you intellectually.
2. Stay positive
Negative people often discourage others and try to derail their success, and they always keep people off track. It is very difficult to focus on things that are beneficial to personal growth when you’re surrounded by folks like this. The right kind of people will always be a source of encouragement and support as you pursue your goals.
3. Improve personal development skills
When we surround ourselves with achievers, we strive to be one. A creative person can learn from a business-minded person. Take the good habits and ideologies from successful people and incorporate them into your own life – things that are crucial for securing accomplishments.
4. Achieve goals
Finding the right people is not restricted to the professionally successful or famous. It is all about the people who inspire and are full of positivity. With the right people around us, we will be driven to make the most of everything and work towards our goals and ambitions.
In a nutshell, studies indicate that who we hang around with can profoundly impact us, and that our behavior is heavily influenced by our friends. Oprah Winfrey once said, “Surround yourself with only people who are going to lift you higher.” So keep in mind to choose your company wisely.
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Getting enough sleep is essential for maintaining optimal health and well-being. Sleeping well is as important as exercising regularly and eating healthily as it directly affects our mental and physical health. If we fall short, it can take a serious toll on our daytime energy, productivity, emotional balance, and even our ability to maintain healthy body weight.
According to the Centers For Disease Control And Prevention, major adults require seven to nine hours of sleep per night, while children need substantially more hours. Despite this, many of us toss and turn at night, struggling to get the sleep we need. The majority of us are immersed in hideous work schedules, day-to-day stressors, a disruptive bedroom environment, and medical conditions, all of which can prevent us from getting enough sleep. However, by experimenting with the following tips, you can enjoy better sleep at night, improve your health, and live a better life during the day.
#1: Exercise well
People who exercise regularly sleep better at night and are less sleepy during the day. Studies show that regular exercise improves the symptoms of insomnia and sleep apnea and promotes deep sleep.
#2: External counterpulsation (ECP)
The ECP is a non-invasive assisted circulation technique that has been scientifically proven for the prevention and management of multiple comorbidities, including angina, heart failure, ischemic cerebrovascular diseases, sleep disorder, diabetes, and many others. ECP is clinically proven to enhance cerebral blood flow, cellular oxygen, and nutrition delivery, as well as neurotransmitters regulation, all of which improve insomnia symptoms.
#3: Understanding and keeping ‘body clock’ in sync
The ‘body clock’, also known scientifically as the circadian rhythm, regulates our sleep cycle, allowing us to feel tired and ready for bed. The key is to try to sleep and wake up at the same time every day. This helps our bodies in adapting and optimising the ‘body clock’ to be in sync with our bedtime.
#4: Eat and drink healthily
Believe it or not, our eating habits play a role in how well we sleep at night, especially in the few hours before bedtime. Sugar is a common ingredient in many energy drinks, and consuming them can result in an instant increase in an energy slump, also known as the sugar rush. Reducing sugary drinks and foods before bedtime may help promote quality sleep.
#5: Light matters
Most people today spend the majority of their time with their smartphones and computers, especially in this pandemic where most people are trapped at home. The blue light emitted by the screen of our phone, tablet, or computer messes with our body’s ability to prepare for sleep. It inhibits the production of melatonin, a hormone that induces sleep. As a result, people are less drowsy at night and have to work harder to sleep. The simple solution is to limit our exposure to bright screens a couple of hours before bedtime.
Physical and emotional well-being, as well as eating healthy, are all part of living a healthy lifestyle. On the whole, nutrition is the most essential factor that affects one’s health. The key to achieving good health is to hit the right nutritional balance. Too much or too little of either will do more harm than good and introduce health risks into our bodies. Hence, nutritional imbalances like overnutrition and undernutrition may lead to serious health problems.
People nowadays consume supplements to ensure they have all the necessary nutrients their bodies require. However, one fact they may have overlooked is that everyone is born differently and lives differently as well. Nutritional requirements vary from person to person, so consuming off-the-shelf supplements can lead to health problems such as overnutrition, as people may consume nutrients that their bodies do not even require.
Overnutrition is a form of malnutrition that happens when you consume more of a nutrient or nutrients than you need every day, or when you consume too much food to the point where it is hazardous to your health. Most nutrients can be harmful in excess; the danger of overnutrition is primarily associated with overweight and obesity, but it can also lead to nutrient deficiencies or even acute poisoning.
On the other hand, undernutrition is the complete opposite of overnutrition. It is an alarming symptom of nutrient deficiency when a person does not eat enough food. As a result, undernutrition may manifest as dry and inelastic skin, dry and fragile hair, or even being underweight. Doctors typically diagnose undernutrition based on the person’s appearance, height, and weight, as well as information about diet and weight loss. It is also important to note that the symptoms of undernutrition’s health risks do not usually occur immediately, but rather develop gradually over time.
Micronutrient deficiencies can be treated by changing one’s diet. It is also helpful to incorporate dietary supplements into the diet that have been prescribed by a doctor or a certified health consultant. Moreover, avoid taking megadoses of dietary supplements without first determining what your body requires. The simplest way to avoid overnutrition and undernutrition is to sign up for a personalised supplement package that tailors specific dietary supplements for every individual based on the data gathered from their DNA and their very own lifestyle.
In short, before consuming any supplements, it is important to know whether the potential benefits outweigh the risks. It is advisable for people to consult their doctors or health professionals about consuming any supplement to avoid signs of overnutrition or undernutrition. Until then, be judicious about your use of supplements.
Alcohol has been consumed by people of various cultures for thousands of years. It has long been a part of the drinking culture, the set of traditions, and the social behaviors that surround the consumption of alcoholic beverages as a recreational drug and social lubricant. Alcohol, specifically ethanol or ethyl alcohol, is the ingredient found in beer and wine that causes intoxication; it is organically formed when yeast ferments the sugars in different foods. For example, wine is made from the sugar in grapes, beer from the sugar in malted barley, and vodka from the sugar in potatoes, beets, or other plants.
Although alcohol is naturally formed by all-natural ingredients, it is also a highly addictive psychoactive chemical. According to the World Health Organization (WHO), alcohol consumption is a ‘causal factor in more than 200 disease and injury conditions.
Perhaps the key to health and happiness is moderation in all things. In the case of alcohol consumption, the proverb appears to be true. Moderate drinking is key! While appropriate drinking may provide health benefits, the result of drinking alcoholic beverages is dependent on consumption. At lower doses, alcohol can act as a stimulant, inducing feelings of euphoria; however, drinking too much alcohol all at once can lead to drowsiness, respiratory difficulties, coma, or even death.
Alcohol has effects on every organ in the body, especially the liver and the pancreas, and these effects vary with blood alcohol concentration (BAC) over time. When a drink is swallowed, the alcohol is rapidly absorbed into the bloodstream, and the drowsy effects are felt within 5 to 10 minutes. It typically reaches a peak in the blood after 30 to 90 minutes and is thus carried throughout the body’s organs.
The liver is the only organ capable of metabolizing alcohol, hence our bodies metabolize the most alcohol in the liver, making it the organ most vulnerable to alcohol consumption. Heavy drinking can cause alcoholic fatty liver and liver inflammation, which are symptoms that stop the liver from functioning properly.
Other than the liver, excessive drinking can also cause the pancreas to become inflamed, a condition known as pancreatitis. In severe cases, heavy drinking can lead to acute, short-term, and chronic pancreatitis, which is usually caused by the accumulation of excess alcohol consumption over time.
Other effects of excessive alcohol consumption on body parts include:
• brain and nervous system
• eyes
• heart
• intestines
• kidneys
• liver
• lungs
• mental health
• pancreas (sugar digestion)
• skin
The other drawback of excessive drinking is the reaction of alcohol and medication. Alcohol interacts strongly with a wide range of drugs, including prescription and over-the-counter medications, herbal medicines, and illegal drugs.
Reactions of alcohol and medication include increasing the sedating effect of sleeping pills and opiate-based pain relief, increasing the potential for aspirin to irritate the stomach, as well as increasing the potential of paracetamol to damage the liver.
In closing, excessive alcohol consumption has never been beneficial to the body. Though it has some benefits, the risks and disadvantages simply outweigh the health benefits. Therefore, when it comes to drinking, it is critical to be cautious of any medication reaction and practice the guidelines of moderate drinking.
Dealing with stress is a necessary evil in everyone’s life. Every day, we encounter stressful situations, ranging from minor irritations like traffic jams to more serious worries, such as financial issues and relationship crises. Stress will activate the body’s stress response, flooding it with hormones that cause the heart to pound faster, the muscles to tense and rapid breathing, among others.
Typically, a person under stress might feel:
Over-excited, e.g. angry, flustered or nervous
Under-excited, e.g. depressed, unsociable or disoriented
Frozen, e.g. paralysed in fear
Countering the stress with some relaxation techniques will help to activate the body’s natural relaxation response and bring both body and mind back to their normal state.
Relaxing Body and Mind
Relaxing is not about sleeping in or zoning out in front of the TV. It is about actively focusing on attaining a state of deep calmness via specific relaxation techniques.
Physical exercises, such as running, cycling, yoga or simply just walking are some examples of relaxation techniques. Besides that, deep breathing, visualisation and meditation can also help. Consequently, the breathing technique, also known as deep breathing exercise, is a simple way to get stress levels back in control. It is easy to learn and can be practiced almost anywhere.
Basically, you start by breathing deeply from the abdomen, thus getting as much oxygen as possible into the lungs. In doing this, a group of muscles will tense up as you breathe in and relax as you breathe out. This helps to give your muscle groups a workout in a specific and systematic order. Subsequently, the body relaxes and the mind will achieve an equilibrium state; tension and anxiety are then alleviated.
Relaxation techniques may require a little effort, but practicing them on a daily basis will help improve your physical and mental wellness. As a matter of fact, Harvard Medical School suggests for individuals who are stressed to practice relaxation techniques for at least 20 minutes a day to achieve optimal inner health.
Moreover, there is another technique for stress relief. Getting a professional massage at a wellness centre can help reduce stress, relieve pain, and ease muscle tension.
To enhance relaxation, a therapist would use aromatic oil or scented lotion with mindfulness or deep breathing techniques.
Exercising yields numerous health benefits, including helping to improve our blood circulation, keeping us in good shape and helping with stress relief. Many of us might therefore think that doing more of it can only be better. Unfortunately, that is not necessarily the case.
More isn’t always better. Interestingly, Time Magazine shared that while light to moderate runners had a lower risk of death than people who did not exercise, some runners who ran at a faster pace for more than three times a week had a similar risk of dying as non-runners. This shows that more exercise doesn’t necessarily provide more benefits than moderate exercise.
In fact, too many workout sessions or trips to the gym could actually do more harm than good. According to a case study, over-exercising might damage the heart and arteries, or even cause exercise addiction, which is an unhealthy obsession with physical fitness.
Signs of Over-Exercising
Exercising can be like your favourite dessert – easy to overindulge in. Here are five common signs that you might be exercising too much.
1. Delayed recovery time
The body requires time to recover after exercising. Muscular pain or soreness will usually go away after about three days; a longer recovery period should be taken as a sign of over-exercising.
2. Weakened immune system
A moderately active person will have a fairly strong immune system and rarely get sick. As such, if one is getting sick quite often or feeling fatigued a lot, they can be pretty sure that their body needs a break.
3. Decrease in energy
Mental or physical dizziness is a hallmark sign of overtraining. If a person is not ill, but still feeling extra fatigued, that individual is probably exercising too much.
4. Unexpected weight loss and fat gain
Over-exercise can alter the hormone regulation within the body. One of the signs is if one experiences an unexpected weight loss but notices an increase in body fat.
5. Getting emotional
Changes in mood such as depression, anger, confusion, anxiety, and irritability are common symptoms of physical and/or mental over-exhausted. This can be caused by the stress hormones released due to too much exercise.
The load of exercise that one should undertake depends on the individual’s body condition like age, health, and choice of exercise. In general, Harvard Medical School suggests that untrained sports enthusiasts have “at least 30 minutes of moderate exercise or 15 minutes of intense exercise a day”.
Excessive exercise is actually bad for the body; however, the key here is not to give up exercising completely but to exercise in the right amount depending on your individual body’s capability. Over-exercising is a real issue that can result in serious health and performance issues. Hence, keeping a close eye on the signs that you may be over-exercising is important.
If you are looking to ease shoulder pain or lower back pain, try Meridian massage as the massage technique is ideal for reducing chronic muscle soreness and improve blood flow.
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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.
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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.
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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.
