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About Me
Money Trouble
Is insatiable be a common problem of many people nowadays who in Singapore "doctors", treatment charges and a member of the Brunei royal family of up to 6 million ringgit, this is especially typical example.
I even bystander analogy very apt, "professionals"? Not also read more a few years, mastered the knowledge and technical expertise to have the desire for holding a knife to the disease Lai hacked, even the royal family are too expensive, too outrageous, the country's state-to-state relations negotiations, she is still dead the ducks to Tsui hard, has finally been put on the court, the judge found the charges too much, hanging license not practice medicine and a fine of 3 years.
From the above examples, a person will go to the sixtieth year still grubber received , even to her , how she wants to use? How to digest it?
Individuals did not make a fortune life, but when I see a lot of rich people in the management of money needs energy, knowledge, methods, these worldly possessions, and his life is directly related to this?
A house, a car, a comfortable life and each meal enough to eat, good health, good interpersonal friendship is already very full, contented thing.
Serious excess money or too rich, there is such an invisible rope, tied their own physical and mental constraints have a lot of things, beware fancy money with its own security, and everything had to consider, from time to time to be alert to own, the money less not any face, in short, too rich and have a lot of trouble.
Sleep Your Way To Weight Loss
Over a 10-year period from 1996, the prevalence of obesity among Malaysian adults has escalated by a staggering 250%. That has put us on the top spot where we are the first among Asean countries with the highest number of obese adults. When ranked among Asian Pacific countries, we are in the sixth! That’s not something to be proud of. This is worrying as the number has more than tripled over a decade, according to the National Health and Morbidity Survey in 2006, from 4% in 1996 to 14% in 2006.
Among the many contributing factors, the one that is often overlooked is lack of sleep. Sleep time is often sacrificed when we are too caught up in trying to balance work, family and recreation. According to the Philips Index for Health and Well-being: A Global Perspective Report 2010 which was published last November, among the 800 Malaysian adults who were interviewed, 81% of them said that they did not get enough sleep at night.
We are faced with two parallel trends which is increasing in body mass index (BMI) and decreasing sleep hours. It is no coincidence as many studies have shown the correlation between the two. Study after study shows that lack of sleep (less than seven to nine hours of uninterrupted slumber) is making us pile on the pounds.
A recent research from Uppsala University shows that acute sleep loss (one hour sleep lost than the usual one night of normal sleep) influences the brain region which controls our appetite sensation thus increasing the desire to eat. In modern society where insufficient sleep is a growing problem, this somewhat explains how poor sleep habits can affect people’s risk of gaining weight in the long run.
So, reboot and rejuvenate. Get at least seven and eight hours of sleep each night to maintain good health and most importantly to combat obesity. Remember though, napping does not count as it cannot be substitute for nighttime sleep to prevent obesity.
Malaysians getting obese - by eating too heavily at night
More Malaysians are keeping awake till late to indulge in what is becoming a top national pastime – tucking it in at 24-hour eating joints.
Yes, we are practically eating round-the-clock. If you are still not convinced, take a look at the goings-on at mamak shops close to and way past midnight.
These shops have sprouted up all over the country to satisfy the cravings of Malaysians who are gorging on calorie-packed late night meals with hardly a care – and getting obese in the process.
Statistics show that the prevalence of obesity among Malaysian adults increased by a staggering 250% over a 10-year period from 1996 while the number of overweight has increased by 70%.
The National Health and Morbidity Survey in 2006 showed that two out of every five adults or 43%, were either overweight or obese and an alarming situation where the number of obese adults had more than tripled over a decade, from 4% in 1996 to 14% in 2006.
Besides that, about 38% of youngsters aged between 12 and 18 were classified as overweight.
A recent survey involving 10,000 students showed that 24% of those aged between six and 12 were either overweight or obese.
Health Minister Datuk Seri Liow Tiong Lai is obviously a very worried man, with more Malaysians at risk of being seriously ill due to uncontrollable eating.
“It has to change ... an unbalanced diet and eating late at night,’’ he cautioned. “In the past, we used to have two meals. These days, we are eating five to six times daily with late-night suppers at mamak stalls,’’ he said after launching the Malaysian Council for Obesity Prevention (MCOM) here yesterday.
MCOM, which comprises 13 professional bodies and NGOs, was set up to help the government counter the problem of obesity in the country.
The minister, an avowed vegetarian, spoke of another worrying trend – meat is fast becoming a staple-diet here. A diet rich in red meat causes high cholesterol which leads to cardio-vascular disease.
“Available data on the prevalence of overweight and obesity indicates that the problem we face may be more serious than those in other countries of the region,” he added.
Being overweight and obese, he said, would lead to chronic diseases such as diabetes, high blood pressure, heart disease and even cancer.
According to statistics, 14.9% and 43% of Malaysians aged above 30 suffer from diabetes and hypertension respectively, with 20.7% of adults over 18 suffering from high cholesterol.
Liow said 300 nutritionists would be employed to serve at government clinics nationwide to help tackle obesity problems by creating awareness on the dangers of unhealthy eating.
Malaysian Council for Obesity Prevention (MCOM) president Jong Koi Chong echoed the minister’s concerns, saying the unhealthy eating trend was becoming a major problem.
“Our metabolic rate is very low at night making it easy for fat to accumulate in the body.
"Most 24-hour restaurants serve food that is high in fat, calories and cholesterol. Sadly, more of our young are picking up bad eating habits from adults,’’ he added.
Yes, we are practically eating round-the-clock. If you are still not convinced, take a look at the goings-on at mamak shops close to and way past midnight.
These shops have sprouted up all over the country to satisfy the cravings of Malaysians who are gorging on calorie-packed late night meals with hardly a care – and getting obese in the process.
Statistics show that the prevalence of obesity among Malaysian adults increased by a staggering 250% over a 10-year period from 1996 while the number of overweight has increased by 70%.
The National Health and Morbidity Survey in 2006 showed that two out of every five adults or 43%, were either overweight or obese and an alarming situation where the number of obese adults had more than tripled over a decade, from 4% in 1996 to 14% in 2006.
Besides that, about 38% of youngsters aged between 12 and 18 were classified as overweight.
A recent survey involving 10,000 students showed that 24% of those aged between six and 12 were either overweight or obese.
Health Minister Datuk Seri Liow Tiong Lai is obviously a very worried man, with more Malaysians at risk of being seriously ill due to uncontrollable eating.
“It has to change ... an unbalanced diet and eating late at night,’’ he cautioned. “In the past, we used to have two meals. These days, we are eating five to six times daily with late-night suppers at mamak stalls,’’ he said after launching the Malaysian Council for Obesity Prevention (MCOM) here yesterday.
MCOM, which comprises 13 professional bodies and NGOs, was set up to help the government counter the problem of obesity in the country.
The minister, an avowed vegetarian, spoke of another worrying trend – meat is fast becoming a staple-diet here. A diet rich in red meat causes high cholesterol which leads to cardio-vascular disease.
“Available data on the prevalence of overweight and obesity indicates that the problem we face may be more serious than those in other countries of the region,” he added.
Being overweight and obese, he said, would lead to chronic diseases such as diabetes, high blood pressure, heart disease and even cancer.
According to statistics, 14.9% and 43% of Malaysians aged above 30 suffer from diabetes and hypertension respectively, with 20.7% of adults over 18 suffering from high cholesterol.
Liow said 300 nutritionists would be employed to serve at government clinics nationwide to help tackle obesity problems by creating awareness on the dangers of unhealthy eating.
Malaysian Council for Obesity Prevention (MCOM) president Jong Koi Chong echoed the minister’s concerns, saying the unhealthy eating trend was becoming a major problem.
“Our metabolic rate is very low at night making it easy for fat to accumulate in the body.
"Most 24-hour restaurants serve food that is high in fat, calories and cholesterol. Sadly, more of our young are picking up bad eating habits from adults,’’ he added.
Gaya hidup sihat, diet seimbang cegah obesiti
Gaya hidup, trend pemakanan, sikap dan pengaruh persekitaran sekarang mendorong gejala berat badan atau obesiti yang semakin ketara. Obesiti memberi kesan negatif kepada kesihatan tubuh. Ia dikaitkan dengan pakej penyakit kronik, iaitu darah tinggi, kencing manis, sakit buah pinggang dan jantung selain menjejaskan sistem reproduksi.
Jumlah penduduk yang mengalami obesiti juga semakin meningkat. Jika gejala ini tidak dibendung, struktur masyarakat akan semakin lemah kerana sebahagian besar komponen muda mengalami obesiti sekali gus tidak aktif kerana berpenyakit. Obesiti mesti ditangani segera sebelum majoriti rakyat negara ini mengalaminya. Justeru, perlu ada tindakan bersepadu agensi dan kementerian untuk memberi panduan kepada rakyat mengenai disiplin pemakanan serta keperluan melakukan aktiviti riadah untuk mengekalkan berat badan ideal. Memandangkan pemakanan adalah asas kehidupan yang sihat, proses mendidik rakyat mengenainya mesti membabitkan sistem pendidikan di semua peringkat. Kementerian Kesihatan mesti mempelopori tindakan ini. Perlu ada segmen pemakanan dalam mata pelajaran yang difikirkan sesuai di sekolah.
Kemudian, kementerian menggembleng pelbagai media massa, multimedia dan media sosial untuk menyebarkan panduan pemakanan seimbang kepada orang ramai. Program menggalakkan senaman, mengutamakan diet seimbang dan kempen menurunkan berat badan mesti disemarakkan. Ilmu keibubapaan juga perlu diserapkan dengan galakan dan fakta kebaikan menyediakan sendiri makanan untuk keluarga di rumah. Perlu juga disebarkan silibus mengenai diet dan penyediaan makanan secara sihat untuk dijadikan panduan. Menangani obesiti memerlukan panduan dan dorongan pakar. Obesiti sangat kompleks dan hanya panduan pakar mampu menghuraikan permasalahan itu.
Apabila Kementerian Kesihatan menyebut ada kira-kira 300 pakar pemakanan akan ditempatkan di klinik kerajaan terpilih secara berperingkat untuk memberi kaunseling berhubung obesiti, ia adalah tindakan yang benar-benar serius mahu menangani gejala berkenaan. Kesungguhan kerajaan melihat rakyat sihat turut dibuktikan dengan penubuhan Majlis Cegah Obesiti Malaysia (Mcom), Sabtu lalu. Majlis itu dianggotai 13 anggota persatuan yang akan membantu kerajaan menangani masalah obesiti sambil menyebarkan penerangan dan maklumat serta meningkatkan kesedaran umum mengenai gaya hidup sihat termasuk aspek pemakanan.
Kemahiran memberi kaunseling mengenai obesiti dan gaya hidup sihat juga mesti disebarkan kepada lebih ramai individu termasuk guru, persatuan, kelab, badan bukan kerajaan mahupun organisasi pekerjaan supaya penyampaiannya lebih menyeluruh. Susulan lain hasil penubuhan Mcom ialah keperluan mewujudkan garis panduan dalam industri makanan dan minuman yang selama ini ada produknya menyumbang kepada obesiti. Jelas, obesiti ada kaitan dengan pelbagai perkara dan semua ini perlu ditangani dengan bijak tetapi tegas dan berhemah.
Jumlah penduduk yang mengalami obesiti juga semakin meningkat. Jika gejala ini tidak dibendung, struktur masyarakat akan semakin lemah kerana sebahagian besar komponen muda mengalami obesiti sekali gus tidak aktif kerana berpenyakit. Obesiti mesti ditangani segera sebelum majoriti rakyat negara ini mengalaminya. Justeru, perlu ada tindakan bersepadu agensi dan kementerian untuk memberi panduan kepada rakyat mengenai disiplin pemakanan serta keperluan melakukan aktiviti riadah untuk mengekalkan berat badan ideal. Memandangkan pemakanan adalah asas kehidupan yang sihat, proses mendidik rakyat mengenainya mesti membabitkan sistem pendidikan di semua peringkat. Kementerian Kesihatan mesti mempelopori tindakan ini. Perlu ada segmen pemakanan dalam mata pelajaran yang difikirkan sesuai di sekolah.
Kemudian, kementerian menggembleng pelbagai media massa, multimedia dan media sosial untuk menyebarkan panduan pemakanan seimbang kepada orang ramai. Program menggalakkan senaman, mengutamakan diet seimbang dan kempen menurunkan berat badan mesti disemarakkan. Ilmu keibubapaan juga perlu diserapkan dengan galakan dan fakta kebaikan menyediakan sendiri makanan untuk keluarga di rumah. Perlu juga disebarkan silibus mengenai diet dan penyediaan makanan secara sihat untuk dijadikan panduan. Menangani obesiti memerlukan panduan dan dorongan pakar. Obesiti sangat kompleks dan hanya panduan pakar mampu menghuraikan permasalahan itu.
Apabila Kementerian Kesihatan menyebut ada kira-kira 300 pakar pemakanan akan ditempatkan di klinik kerajaan terpilih secara berperingkat untuk memberi kaunseling berhubung obesiti, ia adalah tindakan yang benar-benar serius mahu menangani gejala berkenaan. Kesungguhan kerajaan melihat rakyat sihat turut dibuktikan dengan penubuhan Majlis Cegah Obesiti Malaysia (Mcom), Sabtu lalu. Majlis itu dianggotai 13 anggota persatuan yang akan membantu kerajaan menangani masalah obesiti sambil menyebarkan penerangan dan maklumat serta meningkatkan kesedaran umum mengenai gaya hidup sihat termasuk aspek pemakanan.
Kemahiran memberi kaunseling mengenai obesiti dan gaya hidup sihat juga mesti disebarkan kepada lebih ramai individu termasuk guru, persatuan, kelab, badan bukan kerajaan mahupun organisasi pekerjaan supaya penyampaiannya lebih menyeluruh. Susulan lain hasil penubuhan Mcom ialah keperluan mewujudkan garis panduan dalam industri makanan dan minuman yang selama ini ada produknya menyumbang kepada obesiti. Jelas, obesiti ada kaitan dengan pelbagai perkara dan semua ini perlu ditangani dengan bijak tetapi tegas dan berhemah.
Kerajaan Akan Kurangkan Subsidi Gula Secara Berperingkat
Subsidi gula akan ditarik balik secara berperingkat sebagai salah satu usaha kerajaan membangkitkan kesedaran rakyat tentang masalah kesihatan akibat pengambilan berlebihan bahan itu.
Timbalan Menteri Perdagangan Dalam Negeri, Koperasi dan Kepenggunaan Datuk Tan Lian Hoe berkata bagaimanapun kerajaan akan memastikan kenaikan harga gula selepas itu berlaku secara minimum.
"Saya harap apabila pihak kerajaan menarik subsidi gula secara berperingkat, rakyat dapat menerimanya kerana kita buat demi untuk menjaga kesihatan rakyat sebagai pengguna," katanya kepada pemberita selepas melancarkan kempen Kurangkan Pengambilan Gula dan Peranan Koperasi, di sini Rabu.
Bagaimanapun katanya, setakat ini kerajaan belum berhasrat untuk menaikkan harga bahan itu.
"Kita akan kira kosnya, kalau nak kurangkan subsidi pun tidak akan bebankan rakyat," katanya.
Mengulas lanjut, beliau berkata tahun ini kerajaan membelanjakan RM1.008 bilion untuk subsidi gula atau 80 sen setiap kilo bagi memastikan harga bahan itu kekal pada RM1.65 sekilogram.
Dalam ucapannya sebelum itu Tan berkata hasil penjimatan subsidi itu akan diguna untuk projek pembangunan rakyat selaras dengan gagasan 1Malaysia.
Tan juga memetik laporan Pertubuhan Kesihatan Sedunia yang antara lain menyatakan jumlah pesakit diabetes di negara ini dijangka meningkat kepada 2.5 juta orang menjelang 2030, berbanding 1.2 juta sekarang.
Justeru kata Tan, sewajarnya rakyat Malaysia mula mengamalkan gaya hidup sihat yang bukan saja dapat membentuk minda cerdas tetapi juga badan cergas sekali gus berupaya meningkatkan produktiviti.
Timbalan Menteri Perdagangan Dalam Negeri, Koperasi dan Kepenggunaan Datuk Tan Lian Hoe berkata bagaimanapun kerajaan akan memastikan kenaikan harga gula selepas itu berlaku secara minimum.
"Saya harap apabila pihak kerajaan menarik subsidi gula secara berperingkat, rakyat dapat menerimanya kerana kita buat demi untuk menjaga kesihatan rakyat sebagai pengguna," katanya kepada pemberita selepas melancarkan kempen Kurangkan Pengambilan Gula dan Peranan Koperasi, di sini Rabu.
Bagaimanapun katanya, setakat ini kerajaan belum berhasrat untuk menaikkan harga bahan itu.
"Kita akan kira kosnya, kalau nak kurangkan subsidi pun tidak akan bebankan rakyat," katanya.
Mengulas lanjut, beliau berkata tahun ini kerajaan membelanjakan RM1.008 bilion untuk subsidi gula atau 80 sen setiap kilo bagi memastikan harga bahan itu kekal pada RM1.65 sekilogram.
Dalam ucapannya sebelum itu Tan berkata hasil penjimatan subsidi itu akan diguna untuk projek pembangunan rakyat selaras dengan gagasan 1Malaysia.
Tan juga memetik laporan Pertubuhan Kesihatan Sedunia yang antara lain menyatakan jumlah pesakit diabetes di negara ini dijangka meningkat kepada 2.5 juta orang menjelang 2030, berbanding 1.2 juta sekarang.
Justeru kata Tan, sewajarnya rakyat Malaysia mula mengamalkan gaya hidup sihat yang bukan saja dapat membentuk minda cerdas tetapi juga badan cergas sekali gus berupaya meningkatkan produktiviti.
Diabetes Raises Risk Of Death In Cancer Surgery Patients: Study
People with diabetes who undergo cancer surgery are more likely to die in the month following their operations than those who have cancer but not diabetes, an analysis by Johns Hopkins researchers suggests.
The study, to be published in the April issue of the journal Diabetes Care, finds that newly diagnosed cancer patients -- particularly those with colorectal or esophageal tumors -- who also have Type 2 diabetes have a 50 percent greater risk of death following surgery, reports China's Xinhua news agency.
Roughly 20 million Americans -- about seven percent of the population -- are believed to have diabetes and the numbers continue to grow.
"Diabetic patients, their oncologists and their surgeons should be aware of the increased risk when they have cancer surgery," says Hsin-Chieh "Jessica" Yeh, assistant professor of general internal medicine and epidemiology at the Johns Hopkins University School of Medicine, and one of the study's leaders.
"Care of diabetes before, during and after surgery is very important. It should be part of the preoperative discussion."
"When people are diagnosed with cancer, the focus often is exclusively on cancer, and diabetes management may be forgotten," Yeh said, adding that this research suggests the need to keep a dual focus.
The risk picture presented by Yeh and her colleagues emerged from a systematic review and meta-analysis of 15 previously published medical studies that included information about diabetes status and mortality among patients after cancer surgery. The size of the studies ranged from 70 patients to 32,621 patients, with a median of 427 patients.
Yeh says the analysis could not say why cancer patients with diabetes are at greater risk of death after surgery.
One culprit could be infection; diabetes is a well-established risk factor for infection and infection-related mortality in the general population, and any surgery can increase the risk of infections.
Another cause may be cardiovascular compromise. Diabetes raises the risk of atherosclerosis and is a strong predictor of heart attack and death from cardiovascular disease.
"The ultimate question of whether better diabetes management in people with cancer increases their survival after surgery can't be answered by this study," she says. "More research will be needed to figure this out."
Yeh says the Johns Hopkins study is part of a growing volume of research under way at the intersection of diabetes and cancer, two leading causes of death in the United States.
Diabetes appears to increase risk for some types of cancer, and risk factors such as physical inactivity, unhealthy lifestyles and obesity are believed to be shared by both diseases.
The study, to be published in the April issue of the journal Diabetes Care, finds that newly diagnosed cancer patients -- particularly those with colorectal or esophageal tumors -- who also have Type 2 diabetes have a 50 percent greater risk of death following surgery, reports China's Xinhua news agency.
Roughly 20 million Americans -- about seven percent of the population -- are believed to have diabetes and the numbers continue to grow.
"Diabetic patients, their oncologists and their surgeons should be aware of the increased risk when they have cancer surgery," says Hsin-Chieh "Jessica" Yeh, assistant professor of general internal medicine and epidemiology at the Johns Hopkins University School of Medicine, and one of the study's leaders.
"Care of diabetes before, during and after surgery is very important. It should be part of the preoperative discussion."
"When people are diagnosed with cancer, the focus often is exclusively on cancer, and diabetes management may be forgotten," Yeh said, adding that this research suggests the need to keep a dual focus.
The risk picture presented by Yeh and her colleagues emerged from a systematic review and meta-analysis of 15 previously published medical studies that included information about diabetes status and mortality among patients after cancer surgery. The size of the studies ranged from 70 patients to 32,621 patients, with a median of 427 patients.
Yeh says the analysis could not say why cancer patients with diabetes are at greater risk of death after surgery.
One culprit could be infection; diabetes is a well-established risk factor for infection and infection-related mortality in the general population, and any surgery can increase the risk of infections.
Another cause may be cardiovascular compromise. Diabetes raises the risk of atherosclerosis and is a strong predictor of heart attack and death from cardiovascular disease.
"The ultimate question of whether better diabetes management in people with cancer increases their survival after surgery can't be answered by this study," she says. "More research will be needed to figure this out."
Yeh says the Johns Hopkins study is part of a growing volume of research under way at the intersection of diabetes and cancer, two leading causes of death in the United States.
Diabetes appears to increase risk for some types of cancer, and risk factors such as physical inactivity, unhealthy lifestyles and obesity are believed to be shared by both diseases.
'High GI' carbohydrates increase women's heart risk
Women who eat diets heavy in certain carbohydrates may be at greater risk of coronary heart disease, according to researchers.
A study of over 47,000 Italian adults found that women alone whose diets contained a lot of bread, pizza and rice doubled their heart disease risk.
These foods have a high glycaemic index (GI), meaning they release energy and raise blood sugar quickly.
The findings are published in Archives of Internal Medicine.
The experts say much more research is needed to understand why these high GI foods, rather than carbohydrates per se, appear to pose a risk - and why the risk applies to women and not men.
Low GI carbohydrates, such as pasta, which release energy and raise blood sugar far slower, showed no such link with heart disease.
Glycaemic index
The doctors who produced the report studied 15,171 men and 32,578 women who completed dietary questionnaires over many years.
This allowed the researchers to calculate overall carbohydrate intakes as well as the average glycaemic index of the foods eaten and the glycaemic loads of the diets.
The glycaemic index (GI) is a measure of how much a food raises blood glucose levels compared with the same amount of glucose or white bread.
The glycaemic load is calculated based on the glycaemic index of a given food and also on the total amount of carbohydrates it contains.
After seven years, 463 participants had developed coronary heart disease.
The researchers found that the women whose diet had the highest glycaemic load had more than double the risk of heart disease compared with those women with the lowest glycaemic load.
The authors concluded: "Thus, a high consumption of carbohydrates from high-glycaemic index foods, rather than the overall quantity of carbohydrates consumed, appears to influence the risk of developing coronary heart disease."
The researchers believe that a high-glycaemic diet may dampen 'good' cholesterol levels in women more than in men.
But further research is needed to verify the absence of a link between high-glucose foods and cardiovascular disease in men, says the study.
Victoria Taylor, senior heart health dietician at the The British Heart Foundation, said that for women, choosing lower GI foods could be useful in helping them to reduce their risk of coronary heart disease.
She said: "They could try broadening the types of bread and cereals they eat to include granary, rye or oat; including more beans, pulses; and accompanying meals with a good helping of fruit and vegetables."
A study of over 47,000 Italian adults found that women alone whose diets contained a lot of bread, pizza and rice doubled their heart disease risk.
These foods have a high glycaemic index (GI), meaning they release energy and raise blood sugar quickly.
The findings are published in Archives of Internal Medicine.
The experts say much more research is needed to understand why these high GI foods, rather than carbohydrates per se, appear to pose a risk - and why the risk applies to women and not men.
Low GI carbohydrates, such as pasta, which release energy and raise blood sugar far slower, showed no such link with heart disease.
Glycaemic index
The doctors who produced the report studied 15,171 men and 32,578 women who completed dietary questionnaires over many years.
This allowed the researchers to calculate overall carbohydrate intakes as well as the average glycaemic index of the foods eaten and the glycaemic loads of the diets.
The glycaemic index (GI) is a measure of how much a food raises blood glucose levels compared with the same amount of glucose or white bread.
The glycaemic load is calculated based on the glycaemic index of a given food and also on the total amount of carbohydrates it contains.
After seven years, 463 participants had developed coronary heart disease.
The researchers found that the women whose diet had the highest glycaemic load had more than double the risk of heart disease compared with those women with the lowest glycaemic load.
The authors concluded: "Thus, a high consumption of carbohydrates from high-glycaemic index foods, rather than the overall quantity of carbohydrates consumed, appears to influence the risk of developing coronary heart disease."
The researchers believe that a high-glycaemic diet may dampen 'good' cholesterol levels in women more than in men.
But further research is needed to verify the absence of a link between high-glucose foods and cardiovascular disease in men, says the study.
Victoria Taylor, senior heart health dietician at the The British Heart Foundation, said that for women, choosing lower GI foods could be useful in helping them to reduce their risk of coronary heart disease.
She said: "They could try broadening the types of bread and cereals they eat to include granary, rye or oat; including more beans, pulses; and accompanying meals with a good helping of fruit and vegetables."
Eye specialist fee for diabetics set at RM30
PRIVATE eye specialists in Sarawak have fixed their consultation fee at RM30 to make it affordable for diabetic patients to have their eyes checked yearly.
Sarawak Society for the Blind (SSB) Prevention of Blindness Sub-Committee chairman Dr Dennis Kong said the discounted fee, introduced under the Sarawak Diabetic Eyes Screening Programme, excluded treatment costs.
He said the society started the programme recently in collaboration with the Society of Private Medical Practitioners to create awareness among diabetic pa-tients on the importance of annual eye checks in preventing blindness.
“About 55% of the country’s diabetic patients have never had an eye examination,” he said.
“To be entitled to the discount at private clinics, patients have to see their family doctors who will refer them to eye specialists in Kuching, Sibu, Bintulu and Miri,” he told a press conference in Kuching yesterday. Dr Kong said a survey in 2006 showed that the prevalence of diabetes mellitus in Malaysia was on the rise.
“Prevalence of the disease in those more than 30 years in age was 6.3% in 1986, 8.3% in 1996 and 14.9% in 2006,” he said.
However, early detection and treatment and a healthy lifestyle could prevent loss of vision.
Meanwhile, SSB president Datuk Dr Hsiung Kwo Yeun urged the blind and those with impaired vision to register with the society so that they would be entitled to state welfare benefits.
To date, about 3,000 people have registered with SSB. Earlier, SSB donated a personal computer and printer to the Sarawak General Hospital Eye Clinic.
It will be used by ophthalmologists at the clinic to send statistical reports regularly to the National Eye Data Centre (NED) in Kuala Lumpur for research and study.
The reports involve diabetic eye diseases, refractive error in children and incidences of glaucoma, cataract and other eye diseases in Sarawak which will be entered into the NED database.
Sarawak Society for the Blind (SSB) Prevention of Blindness Sub-Committee chairman Dr Dennis Kong said the discounted fee, introduced under the Sarawak Diabetic Eyes Screening Programme, excluded treatment costs.
He said the society started the programme recently in collaboration with the Society of Private Medical Practitioners to create awareness among diabetic pa-tients on the importance of annual eye checks in preventing blindness.
“About 55% of the country’s diabetic patients have never had an eye examination,” he said.
“To be entitled to the discount at private clinics, patients have to see their family doctors who will refer them to eye specialists in Kuching, Sibu, Bintulu and Miri,” he told a press conference in Kuching yesterday. Dr Kong said a survey in 2006 showed that the prevalence of diabetes mellitus in Malaysia was on the rise.
“Prevalence of the disease in those more than 30 years in age was 6.3% in 1986, 8.3% in 1996 and 14.9% in 2006,” he said.
However, early detection and treatment and a healthy lifestyle could prevent loss of vision.
Meanwhile, SSB president Datuk Dr Hsiung Kwo Yeun urged the blind and those with impaired vision to register with the society so that they would be entitled to state welfare benefits.
To date, about 3,000 people have registered with SSB. Earlier, SSB donated a personal computer and printer to the Sarawak General Hospital Eye Clinic.
It will be used by ophthalmologists at the clinic to send statistical reports regularly to the National Eye Data Centre (NED) in Kuala Lumpur for research and study.
The reports involve diabetic eye diseases, refractive error in children and incidences of glaucoma, cataract and other eye diseases in Sarawak which will be entered into the NED database.
300 Pakar Pemakanan Dihantar Ke Klinik Kerajaan
Seramai 300 pakar pemakanan akan ditempatkan di klinik kerajaan terpilih secara berperingkat-peringkat bagi memberi kaunseling kepada masyarakat berhubung cara pemakanan dan gaya hidup yang sihat sekaligus mengelakkan obesiti.
Menteri Kesihatan Datuk Seri Liow Tiong Lai berkata bagi tahun ini seramai 51 pakar pemakanan akan mula ditempatkan di klinik yang dikenalpasti dan selebihnya akan dihantar secara berperingkat-peringkat.
"Ini juga sebagai langkah untuk menaik taraf klinik kerajaan, tidak ketinggalan juga klinik-klinik 1Malaysia," katanya kepada pemberita selepas merasmikan Majlis Cegah Obesiti Malaysia (Mcom) di Pusat Konvensyen Kuala Lumpur (KlCC) di sini pada Sabtu.
Mcom yang dianggotai 13 anggota persatuan berperanan membantu kerajaan menangani masalah obesiti serta memberi kesedaran kepada masyarakat mengenai cara gaya hidup yang sihat.
Beliau berkata inisiatif membekalkan pakar pemakanan di klinik-klinik terpilih daripada 802 klinik kerajaan di seluruh negara diharap dapat membendung peratusan masalah berat badan dan obesiti di kalangan rakyat Malaysia yang menunjukkan peningkatan sebanyak 70 peratus pada tahun 2006 berbanding 10 tahun sebelum itu.
Liow berkata antara punca utama peningkatan ketara itu adalah disebabkan faktor makanan dan perubahan gaya hidup.
"Jika dahulu, orang makan dua kali sehari tapi sekarang orang makan sehingga lima kali sehari, dengan makan pada tengah malam di kedai-kedai mamak.
"Kanak-kanak hari ini juga tidak lagi bermain di luar tetapi hanya bermain 'playstation' di rumah, ia juga mendorong kepada faktor masalah itu dalam jangka masa panjang," katanya.
Menteri Kesihatan Datuk Seri Liow Tiong Lai berkata bagi tahun ini seramai 51 pakar pemakanan akan mula ditempatkan di klinik yang dikenalpasti dan selebihnya akan dihantar secara berperingkat-peringkat.
"Ini juga sebagai langkah untuk menaik taraf klinik kerajaan, tidak ketinggalan juga klinik-klinik 1Malaysia," katanya kepada pemberita selepas merasmikan Majlis Cegah Obesiti Malaysia (Mcom) di Pusat Konvensyen Kuala Lumpur (KlCC) di sini pada Sabtu.
Mcom yang dianggotai 13 anggota persatuan berperanan membantu kerajaan menangani masalah obesiti serta memberi kesedaran kepada masyarakat mengenai cara gaya hidup yang sihat.
Beliau berkata inisiatif membekalkan pakar pemakanan di klinik-klinik terpilih daripada 802 klinik kerajaan di seluruh negara diharap dapat membendung peratusan masalah berat badan dan obesiti di kalangan rakyat Malaysia yang menunjukkan peningkatan sebanyak 70 peratus pada tahun 2006 berbanding 10 tahun sebelum itu.
Liow berkata antara punca utama peningkatan ketara itu adalah disebabkan faktor makanan dan perubahan gaya hidup.
"Jika dahulu, orang makan dua kali sehari tapi sekarang orang makan sehingga lima kali sehari, dengan makan pada tengah malam di kedai-kedai mamak.
"Kanak-kanak hari ini juga tidak lagi bermain di luar tetapi hanya bermain 'playstation' di rumah, ia juga mendorong kepada faktor masalah itu dalam jangka masa panjang," katanya.
Many cereals 'have more sugar than desserts'
Some of the leading cereals contain more sugar than cakes, doughnuts and ice cream, research shows.
Kellogg's Crunchy Nut Cornflakes and Coco Pops as well as Weetabix Minis Chocolate Crisp were among those that had the highest sugar content.
While others, including Shreddies and Special K, still had more than some cakes, mySupermarket.co.uk found.
But cereal manufacturers said the products still only accounted for a fraction of average sugar intake.
The food and grocery comparison website gathered data on the sugar content of leading cereal brands and compared them to some of the nation's favourite snacks and deserts.
They found a jam doughnut had 8.6g of sugar, while a scoop of vanilla ice cream had 10g and Vienetta ice cream cake 11g per slice.
Not all cereals had more sugar per serving than those products, but most had more than a slice of McVities chocolate cake, which contains 5.4g.
Jonny Steel, a spokesman for mySupermarket.co.uk said: "Consumers can end up thinking they are choosing a healthy cereal, often because some sound healthy or simply look healthy because of how they are marketed.
"Yet, as with any product bought, shoppers need to make sure they read the nutritional information on the packet to understand the content."
He also warned salt levels were also higher than expected.
But the Association of Cereal Food Manufacturers said: "Breakfast cereals contribute less than 5% salt and sugar to an average day's diet and are packed full of vitamins, minerals and fibre.
"British breakfast cereals are also the best food category in Europe for providing nutrition information on pack, so people can make educated choices about what they want to buy and eat."
A spokeswoman for Kellogg's said: "Breakfast cereals are low in fat, low calorie and are a good source of vitamins, minerals, and fibre. They are also the primary source of some nutrients such as iron for children in the UK."
Please go to the original article to get the table of sugar content for various cereals.
Kellogg's Crunchy Nut Cornflakes and Coco Pops as well as Weetabix Minis Chocolate Crisp were among those that had the highest sugar content.
While others, including Shreddies and Special K, still had more than some cakes, mySupermarket.co.uk found.
But cereal manufacturers said the products still only accounted for a fraction of average sugar intake.
The food and grocery comparison website gathered data on the sugar content of leading cereal brands and compared them to some of the nation's favourite snacks and deserts.
They found a jam doughnut had 8.6g of sugar, while a scoop of vanilla ice cream had 10g and Vienetta ice cream cake 11g per slice.
Not all cereals had more sugar per serving than those products, but most had more than a slice of McVities chocolate cake, which contains 5.4g.
Jonny Steel, a spokesman for mySupermarket.co.uk said: "Consumers can end up thinking they are choosing a healthy cereal, often because some sound healthy or simply look healthy because of how they are marketed.
"Yet, as with any product bought, shoppers need to make sure they read the nutritional information on the packet to understand the content."
He also warned salt levels were also higher than expected.
But the Association of Cereal Food Manufacturers said: "Breakfast cereals contribute less than 5% salt and sugar to an average day's diet and are packed full of vitamins, minerals and fibre.
"British breakfast cereals are also the best food category in Europe for providing nutrition information on pack, so people can make educated choices about what they want to buy and eat."
A spokeswoman for Kellogg's said: "Breakfast cereals are low in fat, low calorie and are a good source of vitamins, minerals, and fibre. They are also the primary source of some nutrients such as iron for children in the UK."
Please go to the original article to get the table of sugar content for various cereals.
Be aware of what our kids are eating in school
THERE is an emerging global epidemic of childhood obesity which can increase the risk of cardiovascular diseases and diabetes in later life. It can be attributed to a myriad of causes such as increased physical inactivity, socio-environmental changes and changes in the dietary patterns of children.
With regard to dietary patterns, I would like to highlight the effects of canteen food.
Our children are in school for five to six hours a day and maybe longer with additional extracurricular activities. The only place they can obtain food or drinks is the school canteen.
How many of us have checked these canteens for the availability of healthy food choices?
Unhealthy foods would be those with a high content of saturated fats, meals containing highly processed or simple carbohydrates and overcooked vegetables. Cordials and other drinks high in sugar are easily available.
On the other hand, is cold drinking water easily available? It need not be expensive bottled water but just water fountains.
Children are active by nature and it has been shown that small frequent snacks best satiate them.
We should pay more attention to what is being served in our school canteens. There should be more offerings of healthy food choices which generally have less sugar, less salt, high fibre and wholemeal alternatives.
We should pay more attention to the diet of our children. If childhood obesity increases, the nation will suffer a rise in diabetes complications and cardiovascular diseases in the coming decades.
With regard to dietary patterns, I would like to highlight the effects of canteen food.
Our children are in school for five to six hours a day and maybe longer with additional extracurricular activities. The only place they can obtain food or drinks is the school canteen.
How many of us have checked these canteens for the availability of healthy food choices?
Unhealthy foods would be those with a high content of saturated fats, meals containing highly processed or simple carbohydrates and overcooked vegetables. Cordials and other drinks high in sugar are easily available.
On the other hand, is cold drinking water easily available? It need not be expensive bottled water but just water fountains.
Children are active by nature and it has been shown that small frequent snacks best satiate them.
We should pay more attention to what is being served in our school canteens. There should be more offerings of healthy food choices which generally have less sugar, less salt, high fibre and wholemeal alternatives.
We should pay more attention to the diet of our children. If childhood obesity increases, the nation will suffer a rise in diabetes complications and cardiovascular diseases in the coming decades.
Assistant Minister says no to sugared drinks at his functions
ALL drinks containing sugar will from now on be barred from functions officiated by Assistant Minister in the Chief Minister’s Department Datuk Daud Abdul Rahman.
Daud took this stand yesterday in support of a government campaign to reduce sugar intake since December last year.
He reasoned that since food itself had some sugar content, it would be best to eliminate sugar in drinks and requested that organisers of his functions would abide by this.
“I do not put sugar in my drinks when I’m at home so I have developed taste buds that are sensitive to sweetness so much so that when I attend functions, I find it hard to consume drinks there,” he said when launching a two-day sugar intake reduction campaign for Kuching city at Choicemall Ria Semariang here.
He hoped that other government functions would follow suit to inculcate the habit among the people.
A participant of the campaign, Robert Jimbai, 49, lauded the minister’s move to promote sugar intake reduction in society, saying that he had not come across many top figures making such a strong stand.
He said the campaign was timely as the rate of illness because of sugar intake was rising among the people.
“I just checked my sugar level and lucky for me, I’m still in the safe zone but this does not mean that I can just eat anything how. The scary part is that, the disease is picking up fast among the young,” he told StarMetro.
The father of three, who is a civil servant, said his family was also cutting down on their sugar intake as he did not want his children’s health to deteriorate.
Meanwhile, Daud said the World Health Organisation had found that a person only needed eight to ten teaspoons of sugar daily but Malaysians were consuming on average of 26 teaspoons.
He pointed out that sugar was one of the contributing causes to 60 different types of illnesses namely diabetes, cardiovascular diseases and kidney failure.
He revealed that by the end of this year, 1.3 million Malaysians could have diabetes. As it is, he said Malaysia ranked number four among Asian countries in terms of diabetes cases.
“Malaysians are used to taking so much sugar that they have developed a taste for it and the amount they take is not even necessary in their daily diet. So if they slowly cut down on sugar, they would eventually find sweet food or drink unpalatable,” he said.
The campaign yesterday featured had basic health screening and several booths offering health products and services.
The campaign was organised by the State Domestic Trade, Cooperative and Consumerism Office in support of the Kuching Consumer Movement and the State Health Department.
Daud took this stand yesterday in support of a government campaign to reduce sugar intake since December last year.
He reasoned that since food itself had some sugar content, it would be best to eliminate sugar in drinks and requested that organisers of his functions would abide by this.
“I do not put sugar in my drinks when I’m at home so I have developed taste buds that are sensitive to sweetness so much so that when I attend functions, I find it hard to consume drinks there,” he said when launching a two-day sugar intake reduction campaign for Kuching city at Choicemall Ria Semariang here.
He hoped that other government functions would follow suit to inculcate the habit among the people.
A participant of the campaign, Robert Jimbai, 49, lauded the minister’s move to promote sugar intake reduction in society, saying that he had not come across many top figures making such a strong stand.
He said the campaign was timely as the rate of illness because of sugar intake was rising among the people.
“I just checked my sugar level and lucky for me, I’m still in the safe zone but this does not mean that I can just eat anything how. The scary part is that, the disease is picking up fast among the young,” he told StarMetro.
The father of three, who is a civil servant, said his family was also cutting down on their sugar intake as he did not want his children’s health to deteriorate.
Meanwhile, Daud said the World Health Organisation had found that a person only needed eight to ten teaspoons of sugar daily but Malaysians were consuming on average of 26 teaspoons.
He pointed out that sugar was one of the contributing causes to 60 different types of illnesses namely diabetes, cardiovascular diseases and kidney failure.
He revealed that by the end of this year, 1.3 million Malaysians could have diabetes. As it is, he said Malaysia ranked number four among Asian countries in terms of diabetes cases.
“Malaysians are used to taking so much sugar that they have developed a taste for it and the amount they take is not even necessary in their daily diet. So if they slowly cut down on sugar, they would eventually find sweet food or drink unpalatable,” he said.
The campaign yesterday featured had basic health screening and several booths offering health products and services.
The campaign was organised by the State Domestic Trade, Cooperative and Consumerism Office in support of the Kuching Consumer Movement and the State Health Department.
Kidney disease may lead to heart attack
HEART disease is a common problem for people with kidney disease, said Health Ministry senior adviser and head of nephrology services Dr Ghazali Ahmad.
Those with kidney disease were at high risk of developing hardening of the arteries resulting in heart attacks, heart failure and strokes.
“Kidney disease somehow speeds up heart disease well before it has ravaged the kidneys. And perhaps not surprising, kidney patients may die of heart disease over a period of time,” said Dr Ghazali during the health screening conducted by the Hospital Kuala Lumpur in conjunction with this year’s World Kidney Day 2010 last Friday at The Mall.
He said kidney disease accelerated heart disease to the point before needing dialysis or transplantation.
“Hypertension (high blood pressure) and diabetes are major risk factors for chronic kidney disease and heart disease,” said Dr Ghazali.
He added that 55% of patients in Malaysia who experienced kidney failure started of by having diabetes.
Over time, these changes will damage the filtering units in our kidneys and will slowly lose their function. Vital nutrients will be lost in the urine and waste products will start to collect in the blood, and if the kidney damage is left untreated, the kidneys may fail as a result.
“Kidney-failure patients needed to undergo costly haemodialysis treatment regularly until suitable kidneys are available,” said Dr Ghazali.
“As such. I advise the public to go for regular medical checks if they have signs of diabetes.”
Those with kidney disease were at high risk of developing hardening of the arteries resulting in heart attacks, heart failure and strokes.
“Kidney disease somehow speeds up heart disease well before it has ravaged the kidneys. And perhaps not surprising, kidney patients may die of heart disease over a period of time,” said Dr Ghazali during the health screening conducted by the Hospital Kuala Lumpur in conjunction with this year’s World Kidney Day 2010 last Friday at The Mall.
He said kidney disease accelerated heart disease to the point before needing dialysis or transplantation.
“Hypertension (high blood pressure) and diabetes are major risk factors for chronic kidney disease and heart disease,” said Dr Ghazali.
He added that 55% of patients in Malaysia who experienced kidney failure started of by having diabetes.
Over time, these changes will damage the filtering units in our kidneys and will slowly lose their function. Vital nutrients will be lost in the urine and waste products will start to collect in the blood, and if the kidney damage is left untreated, the kidneys may fail as a result.
“Kidney-failure patients needed to undergo costly haemodialysis treatment regularly until suitable kidneys are available,” said Dr Ghazali.
“As such. I advise the public to go for regular medical checks if they have signs of diabetes.”
Malaysians take too much salt
The salt intake by Malaysians is 25% higher than that set by the World Health Organisation, said Health Minister Datuk Seri Liow Tiong Lai.
He said the Malaysian Dietary Guidelines 2010 stated that the salt intake should not exceed one teaspoon or 5gm a day, which is equivalent to 2,000mg of natrium a day.
“However, the Food Intake Among Malaysian Adults Research 2002/2003 study stated that the natrium intake for adults is 2,575mg a day,” he said at a campaign on reducing sugar intake here yesterday.
Liow said Malaysians should make amends as high salt consumption was closely related to high blood pressure.
“The National Health and Morbidity Survey III (2006) found that the prevalence of hypertension among Malaysian adults is 43%,” he said.
Liow added that in Malaysia, labelling was not required for nitrate as the focus of nutritional labelling catered only to four key nutrients - energy, protein, carbohydrate and fats.
“However, we do monitor the contents in processed food and encourage manufacturers to produce low-salt food,” he said, adding that canned luncheon meat and sardines had high salt content.
“We urge the public to take more fresh food instead,” he added.
On sugar intake, Liow said obese adults increased from 4.4% in 1996 to 14% in 2006.
“Studies also showed that the prevalence of diabetes among those above 30 years old has increased from 8.3% in 1996 to 14.9% in 2006,” he added.
He said the Malaysian Dietary Guidelines 2010 stated that the salt intake should not exceed one teaspoon or 5gm a day, which is equivalent to 2,000mg of natrium a day.
“However, the Food Intake Among Malaysian Adults Research 2002/2003 study stated that the natrium intake for adults is 2,575mg a day,” he said at a campaign on reducing sugar intake here yesterday.
Liow said Malaysians should make amends as high salt consumption was closely related to high blood pressure.
“The National Health and Morbidity Survey III (2006) found that the prevalence of hypertension among Malaysian adults is 43%,” he said.
Liow added that in Malaysia, labelling was not required for nitrate as the focus of nutritional labelling catered only to four key nutrients - energy, protein, carbohydrate and fats.
“However, we do monitor the contents in processed food and encourage manufacturers to produce low-salt food,” he said, adding that canned luncheon meat and sardines had high salt content.
“We urge the public to take more fresh food instead,” he added.
On sugar intake, Liow said obese adults increased from 4.4% in 1996 to 14% in 2006.
“Studies also showed that the prevalence of diabetes among those above 30 years old has increased from 8.3% in 1996 to 14.9% in 2006,” he added.
Male obesity linked to lower testosterone levels: study
US researchers have found a link between male obesity and low testosterone levels, reports China's Xinhua news agency citing a research.
A research conducted by University at Buffalo (UB) endocrinologists showed that 40% of obese participants involved in the Hypogonadism in Males (HIM) study had lower-than- normal testosterone readings.
The percentage rose to 50% among obese men with diabetes, according to the study appearing online on Monday in the journal Diabetes Care.
The study also revealed that as body mass index, (BMI) a relationship of weight-to-height, increased, testosterone levels fell.
Obesity has long been known as a condition linked to heart disease and diabetes, but this is the largest analysis of the association between obesity and low testosterone, and the first to compare prevalence of low testosterone with obesity and diabetes separately and together.
The study showed that obesity and diabetes might exert independent influences on testosterone concentrations.
"The effect of diabetes on lowering testosterone levels was similar to that of a weight gain of approximately 20 pounds," said Sandeep Dhindsa, an endocrinology specialist in the UB Department of Medicine and first author of the study.
"In view of the fact that almost one-third of the US is obese, these observations have profound pathophysiological, clinical, epidemiological and public health implications."
The HIM study was conducted from November 2003 to February 2004 in 95 primary care practices throughout the US.
The study involved 2,165 men 45 years or older who provided blood samples for analysis of testosterone concentrations.
A research conducted by University at Buffalo (UB) endocrinologists showed that 40% of obese participants involved in the Hypogonadism in Males (HIM) study had lower-than- normal testosterone readings.
The percentage rose to 50% among obese men with diabetes, according to the study appearing online on Monday in the journal Diabetes Care.
The study also revealed that as body mass index, (BMI) a relationship of weight-to-height, increased, testosterone levels fell.
Obesity has long been known as a condition linked to heart disease and diabetes, but this is the largest analysis of the association between obesity and low testosterone, and the first to compare prevalence of low testosterone with obesity and diabetes separately and together.
The study showed that obesity and diabetes might exert independent influences on testosterone concentrations.
"The effect of diabetes on lowering testosterone levels was similar to that of a weight gain of approximately 20 pounds," said Sandeep Dhindsa, an endocrinology specialist in the UB Department of Medicine and first author of the study.
"In view of the fact that almost one-third of the US is obese, these observations have profound pathophysiological, clinical, epidemiological and public health implications."
The HIM study was conducted from November 2003 to February 2004 in 95 primary care practices throughout the US.
The study involved 2,165 men 45 years or older who provided blood samples for analysis of testosterone concentrations.
The battle of the bulge
Belly fat is bad news – it not only looks bad, its very detrimental to general health.
AS if worrying about your hips and thighs your entire adult life wasn’t bad enough, you’ve recently noticed that your belly is getting bigger as well.
As a result, it’s getting harder to button your jeans and an unsightly bulge appears above the top of your pants – sometimes unkindly referred to as the “muffin top”.
You always thought that the dreaded “beer belly” or “spare tyre” only developed in men, so why is this happening to you now?
While it is true that men are more prone to developing an apple-shaped body – where the abdomen grows larger – women will also start to develop it after menopause. Looks aside, this accumulation of belly fat is bad for your health. So it’s time to fight the battle of the bulge with a strict diet and exercise routine.
It will be tempting to just rush out and buy bigger clothes, but it will not solve your problem.
Age, hormones, and genes
Belly fat increases as you get older, especially after menopause. This is because your body’s metabolism will slow down with age, causing the amount of fat in your body to increase.
Unfortunately, women tend to gain more fat with age compared to men. Part of this may have to do with hormones. Menopause brings on hormonal changes that affect the way your body breaks down fat and where the fat is stored.
Menopause causes the distribution of body fat to change, so that is why you find less fat on your arms, legs, and hips, and more on your abdomen.
Don’t blame it all on hormones though as genes may have something to do with it as well. Some women inherit a tendency to gain weight in their midsection because their mothers were like that, and their mother’s mother before them.
Don’t forget that as you get older, you are also physically slowing down. You become more sedentary and move a lot less. When you use less energy, your body stores it as fat.
It’s the fat inside that counts
Even if your weight doesn’t seem to be increasing, it doesn’t mean you can rest easy. Abdominal fat can increase without overall weight gain because the fat in other areas of your body is decreasing.
The mirror alone isn’t a good gauge of belly fat either. The really “bad” fat is not the “love handles” that you can grab with your hands – it’s the fat that you can’t see that you should be worried about. This is known as the visceral fat, which is deeper within the abdomen and surrounds the abdominal organs. This type of fat is linked to higher risk of heart disease, breast cancer, diabetes, metabolic syndrome, gallbladder problems, high blood pressure, and colorectal cancer.
Scientists have discovered why this type of fat is so dangerous – it is because the abdominal fat cells are not just lying dormant, waiting to be used as energy. These cells are active and produce substances that can affect your health.
For instance, it has been found that some of these fat cells produce hormones that promote insulin resistance, increasing the risk of diabetes; other fat cells produce the oestrogen hormone after menopause, increasing the risk of breast cancer.
Measuring your midriff
As I mentioned earlier, you may gain abdominal fat without gaining weight. So measurements of your weight or even your body mass index (BMI) are not accurate ways of monitoring your belly fat.
The simplest method to gauge your internal fat deposits is actually to just measure your waist. Waist measurement must be done correctly with a measuring tape – you cannot just use your pants measurement to assume that it reflects your girth.
Place the measuring tape directly on your skin (if you are wearing clothes, make sure it is a light layer of clothing). The measurement should be taken halfway between your lowest rib and the top of your hip bone, at about the level of your belly button. Breathe normally and do not suck in your stomach. Make sure the tape is firm, but do not pull it so tight that it squeezes your skin.
A reading of more than 80cm (for women) and more than 94cm (for men) means that there is an unhealthy build-up of abdominal fat in the body, which increases the risk of chronic diseases.
Belly fat, off!
So, what can you do to get rid of this awful belly fat? Fortunately, this type of fat can be burned off with a regular exercise routine and a healthy diet.
Cardio workouts are some of the best ways to lose the tummy, as they help you to burn fat calories.
Strength training is also very important, but sometimes overlooked by people who want to lose weight. Strength training with weights is effective in helping you lose belly fat because it helps you to build muscles, which burns more calories.
One of the best exercises is swimming, which burns calories as well as builds and tones muscles. Walking or jogging (outdoors or on a treadmill) also works. Remember, strolling is not exercising – you have to work up a sweat by increasing your speed or incline.
In your daily workout, start with stretching and weight training first, and save the cardio workouts for the last, to avoid injuries.
Diet tips to burn belly fat
There is no secret diet that can help you magically make that belly bulge vanish. The same wisdom for healthy living applies here – a balanced diet, with a variety of foods, is the key to maintaining a healthy waistline.
Here are some tips to help you practise healthy eating and really see the results.
Watch what you eat, literally. There are lots of hidden calories in our meals, which we do not notice, especially when we are eating out. You may have ordered a salad, but the rich, creamy dressing piles on more calories than expected. Ask for a salad with dressing on the side, or with a balsamic vinegar dressing that has fewer calories.
Read nutrition labels on the food items that you buy. Compare the amount of calories, sugars and fats on different products. Choose products that use polyunsaturated fats, instead of saturated fats. Once you start becoming aware of these labels, you will be able to make wiser choices.
Do not skip meals. Eat at fixed times and do not snack between meals. If you find yourself getting too hungry between meals, eat smaller and more frequent meals. But make sure that the amounts of food during each meal are less, or else you will be packing it on!
Drinking tea and coffee may seem harmless, but not when each cup is accompanied by sugar and cream/milk. Cream and two cubes of sugar with your coffee or tea is almost equivalent to a slice of chocolate cake! If you need to have that hot drink, cut down on your sugar and cream.
Eat more complex carbohydrates (like wholegrains, beans, lentils, brown rice and root vegetables), as they are broken down into glucose more slowly than simple carbohydrates and thus provide a gradual steady stream of energy throughout the day.
Fad diets are tempting, especially if you’re trying to lose a lot of weight rapidly. But these diets are called “fads” for a reason – they are only popular for a while because they don’t work over the long-term!
Ultimately, it is willpower and discipline that will get you through a healthy diet and a strict exercise routine. At the other end, a slimmer you awaits!
AS if worrying about your hips and thighs your entire adult life wasn’t bad enough, you’ve recently noticed that your belly is getting bigger as well.
As a result, it’s getting harder to button your jeans and an unsightly bulge appears above the top of your pants – sometimes unkindly referred to as the “muffin top”.
You always thought that the dreaded “beer belly” or “spare tyre” only developed in men, so why is this happening to you now?
While it is true that men are more prone to developing an apple-shaped body – where the abdomen grows larger – women will also start to develop it after menopause. Looks aside, this accumulation of belly fat is bad for your health. So it’s time to fight the battle of the bulge with a strict diet and exercise routine.
It will be tempting to just rush out and buy bigger clothes, but it will not solve your problem.
Age, hormones, and genes
Belly fat increases as you get older, especially after menopause. This is because your body’s metabolism will slow down with age, causing the amount of fat in your body to increase.
Unfortunately, women tend to gain more fat with age compared to men. Part of this may have to do with hormones. Menopause brings on hormonal changes that affect the way your body breaks down fat and where the fat is stored.
Menopause causes the distribution of body fat to change, so that is why you find less fat on your arms, legs, and hips, and more on your abdomen.
Don’t blame it all on hormones though as genes may have something to do with it as well. Some women inherit a tendency to gain weight in their midsection because their mothers were like that, and their mother’s mother before them.
Don’t forget that as you get older, you are also physically slowing down. You become more sedentary and move a lot less. When you use less energy, your body stores it as fat.
It’s the fat inside that counts
Even if your weight doesn’t seem to be increasing, it doesn’t mean you can rest easy. Abdominal fat can increase without overall weight gain because the fat in other areas of your body is decreasing.
The mirror alone isn’t a good gauge of belly fat either. The really “bad” fat is not the “love handles” that you can grab with your hands – it’s the fat that you can’t see that you should be worried about. This is known as the visceral fat, which is deeper within the abdomen and surrounds the abdominal organs. This type of fat is linked to higher risk of heart disease, breast cancer, diabetes, metabolic syndrome, gallbladder problems, high blood pressure, and colorectal cancer.
Scientists have discovered why this type of fat is so dangerous – it is because the abdominal fat cells are not just lying dormant, waiting to be used as energy. These cells are active and produce substances that can affect your health.
For instance, it has been found that some of these fat cells produce hormones that promote insulin resistance, increasing the risk of diabetes; other fat cells produce the oestrogen hormone after menopause, increasing the risk of breast cancer.
Measuring your midriff
As I mentioned earlier, you may gain abdominal fat without gaining weight. So measurements of your weight or even your body mass index (BMI) are not accurate ways of monitoring your belly fat.
The simplest method to gauge your internal fat deposits is actually to just measure your waist. Waist measurement must be done correctly with a measuring tape – you cannot just use your pants measurement to assume that it reflects your girth.
Place the measuring tape directly on your skin (if you are wearing clothes, make sure it is a light layer of clothing). The measurement should be taken halfway between your lowest rib and the top of your hip bone, at about the level of your belly button. Breathe normally and do not suck in your stomach. Make sure the tape is firm, but do not pull it so tight that it squeezes your skin.
A reading of more than 80cm (for women) and more than 94cm (for men) means that there is an unhealthy build-up of abdominal fat in the body, which increases the risk of chronic diseases.
Belly fat, off!
So, what can you do to get rid of this awful belly fat? Fortunately, this type of fat can be burned off with a regular exercise routine and a healthy diet.
Cardio workouts are some of the best ways to lose the tummy, as they help you to burn fat calories.
Strength training is also very important, but sometimes overlooked by people who want to lose weight. Strength training with weights is effective in helping you lose belly fat because it helps you to build muscles, which burns more calories.
One of the best exercises is swimming, which burns calories as well as builds and tones muscles. Walking or jogging (outdoors or on a treadmill) also works. Remember, strolling is not exercising – you have to work up a sweat by increasing your speed or incline.
In your daily workout, start with stretching and weight training first, and save the cardio workouts for the last, to avoid injuries.
Diet tips to burn belly fat
There is no secret diet that can help you magically make that belly bulge vanish. The same wisdom for healthy living applies here – a balanced diet, with a variety of foods, is the key to maintaining a healthy waistline.
Here are some tips to help you practise healthy eating and really see the results.
Watch what you eat, literally. There are lots of hidden calories in our meals, which we do not notice, especially when we are eating out. You may have ordered a salad, but the rich, creamy dressing piles on more calories than expected. Ask for a salad with dressing on the side, or with a balsamic vinegar dressing that has fewer calories.
Read nutrition labels on the food items that you buy. Compare the amount of calories, sugars and fats on different products. Choose products that use polyunsaturated fats, instead of saturated fats. Once you start becoming aware of these labels, you will be able to make wiser choices.
Do not skip meals. Eat at fixed times and do not snack between meals. If you find yourself getting too hungry between meals, eat smaller and more frequent meals. But make sure that the amounts of food during each meal are less, or else you will be packing it on!
Drinking tea and coffee may seem harmless, but not when each cup is accompanied by sugar and cream/milk. Cream and two cubes of sugar with your coffee or tea is almost equivalent to a slice of chocolate cake! If you need to have that hot drink, cut down on your sugar and cream.
Eat more complex carbohydrates (like wholegrains, beans, lentils, brown rice and root vegetables), as they are broken down into glucose more slowly than simple carbohydrates and thus provide a gradual steady stream of energy throughout the day.
Fad diets are tempting, especially if you’re trying to lose a lot of weight rapidly. But these diets are called “fads” for a reason – they are only popular for a while because they don’t work over the long-term!
Ultimately, it is willpower and discipline that will get you through a healthy diet and a strict exercise routine. At the other end, a slimmer you awaits!
'Sausage not steak' increases heart disease risk
Eating processed meat such as sausages increases the likelihood of heart disease, while red meat does not seem to be as harmful, a study suggests.
A Harvard University team which looked at studies involving over one million people found just 50g of processed meat a day also raised the risk of diabetes.
But there was no such risk from eating even twice as much unprocessed meat, such as beef, lamb or pork.
This was despite the fact the two forms of meat have a similar fat content.
Writing in the journal Circulation, the researchers speculated that given the similar quantities of cholesterol and saturated fats, the difference may be explained by the salt and preservatives added to processed meats.
This is defined as any meat preserved by smoking, curing or salting and includes bacon, sausages, salami and other luncheon meats.
Salt can increase blood pressure in some people, a key risk factor for heart disease.
In animal experiments, nitrate preservatives can promote atherosclerosis and reduce glucose tolerance, which can in turn lead to heart problems and diabetes.
Similar lifestyle
The team from Harvard School of Public Health looked at 20 studies involving more than one million participants from 10 countries.
On average, each 50g serving of processed meat per day - the equivalent of a sausage or a couple of rashers of bacon - was associated with a 42% higher chance of developing coronary heart disease and a 19% higher risk of diabetes.
"Although cause-and-effect cannot be proven by these types of long-term observational studies, all of these studies adjusted for other risk factors," said Renata Micha, lead author.
"Also, the lifestyle factors associated with eating unprocessed meats and processed meats were similar, but only processed meats were linked to higher risk."
Victoria Taylor, senior heart health dietician at the British Heart Foundation, said: "If you like red meat, this can still be included as part of a balanced heart-healthy diet.
"Go for lean cuts and aim to cook from scratch using healthier cooking methods like grilling or baking. If you need to add flavour, then try using fresh and dried herbs, spices and chillies instead of salt."
A spokesman for BPEX, which represents pork producers, insisted processed meats could form part of a balanced diet.
He suggested further research was needed before any dietary recommendations could be made.
"Various studies indicate that high consumption of processed meat can be indicative of an overall poorly balanced diet: therefore it could be other aspects of the diet that are contributing to the increase in risk," he added.
A Harvard University team which looked at studies involving over one million people found just 50g of processed meat a day also raised the risk of diabetes.
But there was no such risk from eating even twice as much unprocessed meat, such as beef, lamb or pork.
This was despite the fact the two forms of meat have a similar fat content.
Writing in the journal Circulation, the researchers speculated that given the similar quantities of cholesterol and saturated fats, the difference may be explained by the salt and preservatives added to processed meats.
This is defined as any meat preserved by smoking, curing or salting and includes bacon, sausages, salami and other luncheon meats.
Salt can increase blood pressure in some people, a key risk factor for heart disease.
In animal experiments, nitrate preservatives can promote atherosclerosis and reduce glucose tolerance, which can in turn lead to heart problems and diabetes.
Similar lifestyle
The team from Harvard School of Public Health looked at 20 studies involving more than one million participants from 10 countries.
On average, each 50g serving of processed meat per day - the equivalent of a sausage or a couple of rashers of bacon - was associated with a 42% higher chance of developing coronary heart disease and a 19% higher risk of diabetes.
"Although cause-and-effect cannot be proven by these types of long-term observational studies, all of these studies adjusted for other risk factors," said Renata Micha, lead author.
"Also, the lifestyle factors associated with eating unprocessed meats and processed meats were similar, but only processed meats were linked to higher risk."
Victoria Taylor, senior heart health dietician at the British Heart Foundation, said: "If you like red meat, this can still be included as part of a balanced heart-healthy diet.
"Go for lean cuts and aim to cook from scratch using healthier cooking methods like grilling or baking. If you need to add flavour, then try using fresh and dried herbs, spices and chillies instead of salt."
A spokesman for BPEX, which represents pork producers, insisted processed meats could form part of a balanced diet.
He suggested further research was needed before any dietary recommendations could be made.
"Various studies indicate that high consumption of processed meat can be indicative of an overall poorly balanced diet: therefore it could be other aspects of the diet that are contributing to the increase in risk," he added.
Warning over salt levels in curry
Curry lovers are being warned about the high levels of salt in the dish.
Research by Consensus Action on Salt and Health (Cash) showed the salt content in some dishes was more than the daily recommended limit.
The campaign group warned with side-dishes, such as naan bread and chutney, salt levels could be even higher - but some healthier options were found too.
Nearly 800 products in supermarkets, independent shops and takeaways were analysed during the research.
The recommended maximum intake of salt is 6g a day.
But the researchers found one chicken tikka masala takeaway had 6.8g per portion, while curries on sale at Iceland also had more than the daily limit.
'Worrying'
Even rice was found to be fairly high with one brand containing 1.4g per portion and naan bread having 3.2g.
Katharine Jenner, from Cash, said: "A regular curry night is becoming a British institution, making these high salt levels extremely worrying.
"This survey shows salt can be hidden behind all the spices and chilli in your curry, even in side dishes and sauces.
"Add to this the lack of clear labelling on packaging in takeaway restaurants and it makes it very hard for consumers to choose a healthy option."
But Cash said if people shopped around they could find lower salt options.
Both the Co-operative's Healthy Living Rogan Josh and Weightwatcher's Korma had just 0.5g per portion.
A spokesman for Iceland said it had been working with suppliers to reduce salt levels.
"We have achieved reduction in salt levels over the last number of years in most product areas bringing the majority of them into line with the Food Standards Agency targets."
Julian Hunt, of the Food and Drink Federation, added: "UK food manufacturers are leading the world on changing the recipes of their products - including cooking sauces and ready meals - to contain less salt."
Research by Consensus Action on Salt and Health (Cash) showed the salt content in some dishes was more than the daily recommended limit.
The campaign group warned with side-dishes, such as naan bread and chutney, salt levels could be even higher - but some healthier options were found too.
Nearly 800 products in supermarkets, independent shops and takeaways were analysed during the research.
The recommended maximum intake of salt is 6g a day.
But the researchers found one chicken tikka masala takeaway had 6.8g per portion, while curries on sale at Iceland also had more than the daily limit.
'Worrying'
Even rice was found to be fairly high with one brand containing 1.4g per portion and naan bread having 3.2g.
Katharine Jenner, from Cash, said: "A regular curry night is becoming a British institution, making these high salt levels extremely worrying.
"This survey shows salt can be hidden behind all the spices and chilli in your curry, even in side dishes and sauces.
"Add to this the lack of clear labelling on packaging in takeaway restaurants and it makes it very hard for consumers to choose a healthy option."
But Cash said if people shopped around they could find lower salt options.
Both the Co-operative's Healthy Living Rogan Josh and Weightwatcher's Korma had just 0.5g per portion.
A spokesman for Iceland said it had been working with suppliers to reduce salt levels.
"We have achieved reduction in salt levels over the last number of years in most product areas bringing the majority of them into line with the Food Standards Agency targets."
Julian Hunt, of the Food and Drink Federation, added: "UK food manufacturers are leading the world on changing the recipes of their products - including cooking sauces and ready meals - to contain less salt."
Instil healthy eating habits, says Hasidah
HEALTHY eating habits should be instilled in children from young to prevent obesity and lifestyle diseases, Semariang assemblywoman Sharifah Hasidah Sayeed Aman Ghazali said.
She said although a study in 2006 showed that only 6.1 per cent of children aged one to 18 in Sarawak were obese, parents should not be complacent but should ensure that their children were eating healthy and nutritious food.
“While people now enjoy better living standards in line with the state’s development, chronic diseases related to nutrition such as obesity, diabetes, hypertension and heart ailments are also on the rise.
“Good nutrition must begin at an early age so that children can grow in good physical and mental health,” she said.
Speaking at the launch of the state-level Nutrition Month Malaysia at SK Encik Buyong in Kuching, Hasidah said good eating habits not only meant consuming nutritious food but also eating sufficient amounts.
“This will ensure that children get enough nutrition and not eat too much or too little, which can affect their health,” she said.
She added that healthy eating should be complemented with a healthy and active lifestyle.
“Children should be encouraged to play games and be active. They will not only become healthy but will have fun at the same time,” she said.
Earlier, State Health director Dr Zulkifli Jantan said Nutrition Month Malaysia was held every April to promote healthy eating habits.
He said this year’s event was themed “Healthy Children, Healthier Nation - Start Young” to create awareness among youngsters and their parents on the importance of good nutrition.
Various activities held in conjunction with the event included a public speaking competition, health and nutrition talks, healthy cooking demonstration and health quiz for students.
She said although a study in 2006 showed that only 6.1 per cent of children aged one to 18 in Sarawak were obese, parents should not be complacent but should ensure that their children were eating healthy and nutritious food.
“While people now enjoy better living standards in line with the state’s development, chronic diseases related to nutrition such as obesity, diabetes, hypertension and heart ailments are also on the rise.
“Good nutrition must begin at an early age so that children can grow in good physical and mental health,” she said.
Speaking at the launch of the state-level Nutrition Month Malaysia at SK Encik Buyong in Kuching, Hasidah said good eating habits not only meant consuming nutritious food but also eating sufficient amounts.
“This will ensure that children get enough nutrition and not eat too much or too little, which can affect their health,” she said.
She added that healthy eating should be complemented with a healthy and active lifestyle.
“Children should be encouraged to play games and be active. They will not only become healthy but will have fun at the same time,” she said.
Earlier, State Health director Dr Zulkifli Jantan said Nutrition Month Malaysia was held every April to promote healthy eating habits.
He said this year’s event was themed “Healthy Children, Healthier Nation - Start Young” to create awareness among youngsters and their parents on the importance of good nutrition.
Various activities held in conjunction with the event included a public speaking competition, health and nutrition talks, healthy cooking demonstration and health quiz for students.
Diabetes cause of amputations
ABOUT 40% of the 220 people who registered for the free prosthesis programme had their limbs amputated due to diabetes complications, said Chee Hoon Khor Moral Uplifting Society deputy president Datuk Ooi Soo Hing.
He said the number was worrying as many people nowadays did not know the dire consequences of diabetes.
“It is important to make lifestyle changes and watch one’s diet. It is important for one to avoid sugary food and eat healthy food,” said Ooi during a press conference at the society’s premises on Saturday.
He said this after receiving 500kg of ring tabs from Pulau Tikus assemblyman Koay Teng Hai’s service team, New Century Lions Club of Penang Island and Region 1 Leo Club.
Besides the tabs, Koay also donated RM5,000 from his constituency’s allocation to the programme.
The tabs would be given to the Prosthesis Foundation under the patronage of the Princess Mother of Thailand.
The foundation is sending 110 members including 10 doctors, technicians and administrative staff members to the society’s premises on Macalister Road, Penang, to see if the registered amputees could be fitted with artificial legs for free.
The tabs, which will be melted, are important parts for artificial legs.
Ooi said a kilogram of ring tabs from aluminium cans could be used to make two artificial legs, adding that each artificial leg costs between RM3,000 and RM4,000.
The six-day programme, to start this Sunday, is the second held since 2007 when the team made 190 artificial legs for 177 people.
Ooi added that Penang Chief Minister Lim Guan Eng was expected to open the programme at 9am on that day.
He said the number was worrying as many people nowadays did not know the dire consequences of diabetes.
“It is important to make lifestyle changes and watch one’s diet. It is important for one to avoid sugary food and eat healthy food,” said Ooi during a press conference at the society’s premises on Saturday.
He said this after receiving 500kg of ring tabs from Pulau Tikus assemblyman Koay Teng Hai’s service team, New Century Lions Club of Penang Island and Region 1 Leo Club.
Besides the tabs, Koay also donated RM5,000 from his constituency’s allocation to the programme.
The tabs would be given to the Prosthesis Foundation under the patronage of the Princess Mother of Thailand.
The foundation is sending 110 members including 10 doctors, technicians and administrative staff members to the society’s premises on Macalister Road, Penang, to see if the registered amputees could be fitted with artificial legs for free.
The tabs, which will be melted, are important parts for artificial legs.
Ooi said a kilogram of ring tabs from aluminium cans could be used to make two artificial legs, adding that each artificial leg costs between RM3,000 and RM4,000.
The six-day programme, to start this Sunday, is the second held since 2007 when the team made 190 artificial legs for 177 people.
Ooi added that Penang Chief Minister Lim Guan Eng was expected to open the programme at 9am on that day.
How can diabetes affect my feet?
For people with diabetes, having too much glucose (sugar) in their blood for a long time can cause some serious complications, including foot problems. The two main concerns are diabetic neuropathy and peripheral vascular disease.
MedicineNet.com explains about Diabetes and Foot Problems in a Pictures Slideshow, which you can view from this link www.medicinenet.com
MedicineNet.com explains about Diabetes and Foot Problems in a Pictures Slideshow, which you can view from this link www.medicinenet.com
'Pick the right veg' for health
Obvious choices of fruit and vegetables are not necessarily the healthiest, say researchers.
According to US experts, making simple swaps like eating sweet potatoes instead of carrots and papaya rather than oranges could make a difference.
Foods, like raspberries, watercress and kale, are richer in phytonutrients which may help prevent disease, they told a US meeting.
UK nutritionists said a balanced diet is essential to good health.
The British Nutrition Foundation warned that relying on eating a few select food types to boost health was ill-advised and said there was no such thing as a "superfood".
Experts recommend five portions a day of fruit and veg in a healthy diet.
Plant foods are known to contain "phytonutrient" chemicals that can protect the heart and arteries and prevent cancers.
But the most popular varieties may not be the best, according to US researchers.
They analysed data from US health surveys of people's dietary habits to look at the most common sources of phytonutrients.
They found that for 10 of the 14 phytonutrients studied, a single food type accounted for two-thirds or more of an individual's consumption, regardless of how much fruit and veg they ate overall.
Carrots were the most common source of beta-carotene, oranges and orange juice the most common source of beta-cryptoxanthin, spinach the most common source of lutein/zeaxanthin, strawberries the most common source of ellagic acid and mustard the biggest provider of isothiocyanates.
However, for each of these phytonutrients there was a richer food source available.
Richer foods
Switching from carrots to sweet potatoes would nearly double beta-carotene intake, say the researchers.
Similarly papaya contains 15 times more beta-cryptoxanthin than oranges, while kale has three times more lutein/zeaxanthin than spinach.
Raspberries have three times more ellagic acid than strawberries and one cup of watercress contains as much isothiocyanate as four teaspoonfuls of mustard.
Study leader Keith Randolph, who is a technology strategist for the supplement company Nutrilite, said: "These data highlight the importance of not only the quantity but also the significant impact the quality and variety of the fruits and vegetables you eat can have on your health."
Dr Emma Williams of the British Nutrition Foundation said: "They are right that some foods are richer sources of phytonutrients.
"But at the end of the day, to be healthy you need to make sure you have a varied and balanced diet.
"No one food can give you everything you need."
The findings were presented at the 2010 Experimental Biology conference in Anaheim, California.
According to US experts, making simple swaps like eating sweet potatoes instead of carrots and papaya rather than oranges could make a difference.
Foods, like raspberries, watercress and kale, are richer in phytonutrients which may help prevent disease, they told a US meeting.
UK nutritionists said a balanced diet is essential to good health.
The British Nutrition Foundation warned that relying on eating a few select food types to boost health was ill-advised and said there was no such thing as a "superfood".
Experts recommend five portions a day of fruit and veg in a healthy diet.
Plant foods are known to contain "phytonutrient" chemicals that can protect the heart and arteries and prevent cancers.
But the most popular varieties may not be the best, according to US researchers.
They analysed data from US health surveys of people's dietary habits to look at the most common sources of phytonutrients.
They found that for 10 of the 14 phytonutrients studied, a single food type accounted for two-thirds or more of an individual's consumption, regardless of how much fruit and veg they ate overall.
Carrots were the most common source of beta-carotene, oranges and orange juice the most common source of beta-cryptoxanthin, spinach the most common source of lutein/zeaxanthin, strawberries the most common source of ellagic acid and mustard the biggest provider of isothiocyanates.
However, for each of these phytonutrients there was a richer food source available.
Richer foods
Switching from carrots to sweet potatoes would nearly double beta-carotene intake, say the researchers.
Similarly papaya contains 15 times more beta-cryptoxanthin than oranges, while kale has three times more lutein/zeaxanthin than spinach.
Raspberries have three times more ellagic acid than strawberries and one cup of watercress contains as much isothiocyanate as four teaspoonfuls of mustard.
Study leader Keith Randolph, who is a technology strategist for the supplement company Nutrilite, said: "These data highlight the importance of not only the quantity but also the significant impact the quality and variety of the fruits and vegetables you eat can have on your health."
Dr Emma Williams of the British Nutrition Foundation said: "They are right that some foods are richer sources of phytonutrients.
"But at the end of the day, to be healthy you need to make sure you have a varied and balanced diet.
"No one food can give you everything you need."
The findings were presented at the 2010 Experimental Biology conference in Anaheim, California.
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