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Hypertension is a chronic disease and is caused by high blood pressure levels (>140/90 mmHg). It is a very common disease that if not addressed can be injurious to health. Blood pressure can be controlled through medication and dietary modification. Dash Diet for Malaysians is the most effective medical nutrition therapy for controlling blood pressure. Before exploring this diet, I want you to be enlightened about the severity of hypertension. A person can feel headache, chest pain, difficulty breathing, anxiety, blurred vision and vomiting when they have high blood pressure. Here are the stages of hypertension: Normal 120/80 mmHg Pre-hypertension 120-139/80-89 mmHg Stage-1 120-139/80-89 mmHg Stage-2 160+/100+ mmHg Stage-3 180+/110+ mmHg Hypertension is targeting the 1.3 billion population of the world. It is estimated that 10 million people die because of it every year. The most affected by hypertension is Tuvalu (51%). The prevalence of hypertension in Malaysia as reported by the National Health and Morbidity Survey was 30.0% in 2019. This percentage was higher in 2015 (30.3%) and 2011 (32.6%) (1). I am sure you know these stats are committed to saving yourself and others from this disease. Uncontrolled blood pressure causes thickening of the arteries that leads to fatal complications like angina, cardiac arrest, and stroke.  It is important to control the triggering factors of hypertension along with a healthy diet. This approach will ensure a better outcome. Causes of hypertension: –Kidney disease. –Diabetes. –Smoking. –Alcohol intake. –Obesity. –Family history. –Sleep apnea. –Excessive salt intake. –Overconsumption of red meat. These are the major causes of high blood pressure. You can mitigate them by sticking to medication and a specific diet for a particular disease. Besides this lifestyle modification is very important. The heart gets stronger with exercise, which makes it possible for it to pump blood more effectively and with less effort. Engaging in regular physical activity can help to lower blood pressure generally by lessening the strain on your arteries. A healthy weight is essential for controlling hypertension, and exercise helps to maintain this weight.  Just 30 minutes a day can make a big difference! You can do an exercise of your choice. It can be cardio, aerobics, or strength training.  Now, let’s unravel the role of the dash diet in treating hypertension.  The DASH (Dietary Approaches to Stop Hypertension) diet is a heart-healthy eating plan designed to help lower blood pressure. This diet was introduced in 1997 by the National Heart, Blood, and Lung Institute (NHBLI). This diet is also suggested for hypertensive patients by the American Heart Association. It emphasizes eating foods that are rich in nutrients like potassium and magnesium. Potassium: Potassium is a vasodilator and induces dilation of vascular smooth muscles. It leads to greater blood flow and decreased blood pressure. In simple language, it helps to relax the vessels and promotes sodium excretion. It also regulates the heartbeat. The rich sources of potassium include bananas, lima beans, apricots, prunes, and sweet potatoes. Magnesium Magnesium monitors the atrioventricular node. A significant amount of magnesium in the body prevents fast contractions of the node. This mechanism stabilizes heart rate and blood pressure. Naturally, magnesium is available in unrefined grains, legumes, and green leafy vegetables. Supplementation of magnesium alone or in the form of magnesium taurate is proven to be beneficial for lowering BP (2).    Servings of food groups in Dash Diet Malaysia Food groups Recommended servings Grains  6-8 Meat, fish and poultry 6 or less than it Fruit  4-5 Vegetables  4-5 Fats and oils 2-3 Sodium 2300mg (1tsp) Fat-free or low-fat dairy 2-3 Nuts  4-5 Include Fruits and Vegetables: Fruits have a splendid number of anti-oxidants and potassium. These help to fight against oxidative stress and potassium helps to secrete sodium. Fruits in the form of salads with peels are highly recommended. It also provides fibre and other essential nutrients. 1 serving of fruit: –1 medium fruit –½ frozen or canned fruit. –1/2cup juice. Vegetables contain bioactive compounds that help to regulate blood pressure. These are mandatory for maintaining a healthy weight. 1 serving of vegetables: –1 cup raw leafy vegetables –1/2 cup cooked vegetables.   Lean meat, poultry and fish: Lean meat has a negligible percentage of fat in it. It reduces the chance of fat accumulation and prevents plaque-building in the arteries. People who consume excessive red meat or processed meat are more prone to cardiac problems. According to the British Heart Association, omega-3s present in fatty fish help to lower blood pressure (3). 1 serving of protein: –1 ounce of fish, or poultry. –1 egg   Nuts and seeds: Nibble on nuts and seeds to carb your munching habit! I know we all crave something crunchy like chips and crackers. But these contain hidden salts in the form of preservatives. So, please eat a handful of nuts daily. These will nourish your brain and heart health. Also, add seeds to your morning drink, oatmeal, smoothies and garnishing while following the dash diet. It provides good fats and fibre that are best for regulating BP (3). Oil and fats: The mindless addition of oil while preparing meals is your biggest enemy. This practice shouldn’t be done even if you have normal blood pressure. Measure oil carefully and then add. Dash diet doesn’t only allow 2-3 servings of fat in a day. For cooking, olive oil is recommended. 1 serving of fat: –1 tsp of margarine. –1 tbsp of mayonnaise. –1 tsp of vegetable oil. –2 tbsp of salad dressing.   Dairy products: A healthy Malaysian diet for Hypertensive patients includes dairy in your diet in the form of yoghurt (Probiotics), and low-fat, and fat-free milk. Consume almond or soy milk instead of coconut milk. 1 serving of dairy: –1 cup milk or yogurt. –1.5 ounces of cheese.   Foods to Avoid in Dash Diet in Malaysia Reduce Sodium Intake:  Many Malaysian dishes are high in sodium due to the use of ingredients like soy sauce, belacan (shrimp paste), and various condiments. While these add great flavour, they can also contribute

You can truly enjoy the bounties of life when you are fit as a fiddle. Everything seems dull when you are suffering from any health disease. Our diet and lifestyle are the main determinants of our health. So why not work on these? It’s okay to enjoy different cuisines and cheat meals. But you should be committed to a nutritious and well-balanced diet. Let’s see what you have got on your plates for healthy food in Malaysia. Here’s a guide to ensure, you savor the best of what the country offers while keeping your diet nutritious and balanced: Choose lean protein sources: Lean protein is the best option to build strength and muscle mass. It doesn’t build up fat inside your body which can cause health issues. It is a safe source; you must have 4-5 servings of it in a day. Fortunately, Malaysia is rich in healthy food, with a wide variety of seafood. Seafood has omega-3 fatty acids and has immense benefits for your health (1). Include chicken, turkey, and eggs in your diet as well. These also help you to level up your hemoglobin levels. Eat Fresh fruits: Fresh fruits can provide you with all the vital nutrients and antioxidants you try to find in expensive supplements. These are a splendid source for stronger immunity, youthful skin, clear vision, and overall well-being. Malaysia is the top-notch producer of banana, mango, pineapple, guava, rambutan, durian, coconut and papaya. These natively grown fruits in Malaysia contain vitamins E, A, C, and fiber.  Don’t skip Vegetables: Vegetables are often overlooked in diet which is the biggest mistake. According to Malaysian dietary guidelines, a person should consume 2-3 cups of vegetables daily. Vegetables are Low in calories and packed with vitamins, minerals, and fiber. These fill up your stomach and satisfy your satiety levels. A salad bowl twice a day is best for people who are suffering from metabolic diseases. Here are some of the supreme vegetables that you must include in your diet: Bitter gourd: It is best for regulating sugar levels. Potato: These provide a good amount of vitamin C and potassium. It can be given in the form of a curry puff. Encourage your children to have this dish for nourishment. Cucumber: It is used in nasi lemak and satay. It will keep you hydrated and full. Hydration: Our body needs subsequent water for normal functioning. There are many scenarios in which people report having health issues like body cramps, fast heart rate, low blood pressure, dry mouth, and dull skin. All these are the typical symptoms of dehydration. Monitor your hydration and include healthy beverages in your diet: Here are some popular options for healthy food in Malaysia: – Coconut Water: A natural electrolyte drink that’s refreshing and hydrating. It is also best for pregnant women to keep their amniotic fluid up to the mark. It has magnesium that stables blood pressure. It was also found through a research study that it can increase hemoglobin levels (2). – Teh O Ais Limau (Iced lime tea): It is which is refreshing and can be enjoyed with minimal sugar. – Air mata kucing: This energizing drink is made from monk fruit, winter melon and sweet dried longan. You can quench your thirst through this iced beverage! The cherry on top is its anti-aging and anti-oxidative properties. – Barley juice: It might seem odd but this drink tastes heavenly! This drink helps to lower cholesterol and blood glucose. – Grains: In Malaysian cuisine, white rice and noodles are staples but you should opt for whole grain and low-caloric sources. You can have: – Brown Rice:  These are higher in fiber and nutrients compared to white rice. – Whole Grain Noodles:  It is a healthier alternative to regular noodles, offering more fiber and protein. – Konjac noodles: These are made from glucomannan fiber. Consumption of these noodles prevents blood sugar spikes. Recommended for weight loss enthusiasts and diabetic patients. Cooking methods: While talking about a guide to healthy food, we can’t end the blog without emphasizing the cooking methods (3). – Deep frying: Deep frying or excessive use of oil, butter, margarine, and cream in cooking can turn a nutritious dish into a health disaster since it increases cholesterol. You can use palm oil or olive oil in moderation. These will provide DHA and vitamin E and  – Boiling: This seems the safest cooking method, isn’t it? You will be surprised to know that 50% of the vitamin C is leached out of vegetables while boiling. You all should consume the vegetable broth then. – Grilling and broiling: These are considered excellent cooking methods. Nevertheless, they also lower B vitamin levels. Also, grilling releases PAHs that may cause cancer. – Baking and roasting: These methods don’t demean the nutrients except B vitamins in meat. – Stir-frying: It is a good approach for making vegetables and this also preserves the sporous crunch. Eating healthy in Malaysia doesn’t mean sacrificing flavor. By incorporating fresh, local ingredients, you can enjoy the rich culinary heritage of Malaysia while maintaining a balanced diet. Embrace whole grains, lean proteins, and fresh produce, and opt for healthier cooking methods to ensure your meals are both nutritious and delicious.  Happy eating! If you need help on how nutrition can help you, please feel free to connect with our dietitian or download our mobile app to get in touch. WhatsApp Us Now

Subang Jaya: Diet Ideas is now launching an initiative to promote local healthy food businesses through the online platform Healthy Food Around Me (HFAM). The founder of the nutrition service, Masfara Wahidah, said that this platform not only helps Diet Ideas users/customers easily obtain suitable healthy food supplies but also enhances the marketing of healthy food businesses to the right target group. “Through consultation sessions with our nutritionists and dietitians, we will recommend a meal plan that suits the needs of the customers,” she said. The selected food brands will also be customized (tagged) according to the needs of the majority of customers such as food suitable for diabetes patients, gluten-free food, and also for those experiencing polycystic ovary syndrome (PCOS). She added that all listed healthy food options have undergone a rigorous screening process to ensure service quality is guaranteed for all users.Masfara says, the concept of the HFAM platform aims to empower the healthy food industry in Malaysia and add value to the community. “We see that the current trend in society places great importance on a healthy lifestyle, especially after the COVID-19 pandemic. Since the launch of MyDietProgram in 2021, over 800 of our users have been able to enjoy its unique features indirectly,” she added. Prepared by:Muhammad Syafiq bin Mohamad ShafieeOn behalf of Diet Ideas

A dietitian is a certified professional who can guide you accurately about your nutrition and health needs. Often, people think that we can get the health guidelines from Google but the least they know is that the recommendations that they get from dietitians are personalized and address the uniqueness of a person. In this blog, you will realize how much a Dietitian is important in your life. Here are some of the main reasons: Personalized Nutrition Plans:  A dietitian creates customized nutrition plans tailored to your individual needs, considering factors like age, gender, health goals, and medical conditions. If you are in your teens and you are studying, then you will have high energy expenditure, so you may need more calories. However, an older adult might need fewer calories but a nutrient-dense diet (1).  Don’t do experiments on your health by yourself because it can cause any nutrient deficiency. Weight management: Managing weight is a real challenge. Isn’t it? Some people find it difficult to shed pounds, while others yearn to gain muscle mass and weight. Can you guys relate to this? If yes, then you must seek help from a Dietitian.  They can diagnose the underlying cause of your being underweight or obese. For example, habits like skipping meals, late-night eating, or dining out frequently can affect weight. Besides, it is important to consider different body types and diseases that influence weight. Management of chronic disease: We all know that there is a specific medicine for a disease. Likewise, there is special medical nutrition therapy for each disease. Medicine alone can’t give its 100% results unless nutrition therapy plays along. That’s why it is important that when you are diagnosed with a chronic disease then you must visit the Dietitian as well. In the consultation session, you will be guided by the foods that are beneficial or harmful for you. Chronic diseases include hypertension, diabetes, heart problems, kidney failure, etc. These patients need to follow Dietitian’s advice stringently (2). Management of Digestive problems: Digestive problems or inability to take food through the oral route can put a person in a troublesome phase. Here, the Dietitian’s expertise comes to the rescue. They can offer plans for the patients who are on tube feed or pureed diet. A dietitian can suggest recipes or foods that will be good for your stomach issues. These problems can include stomach ulcers, irritable bowel syndromes or inflammatory bowel disease.  For example, if any of you are diagnosed with Irritable bowel syndrome, then the Dietitian will restrict those foods in your diet that gave the reaction. Some people can tolerate milk. However, some might need to switch to lactose-free milk (3). Nutrition education: Public health is a very critical aspect that ensures the well-being and growth of the society. Here I am referring to the cognitive and physical development of the children and juveniles. Dietitians at community centers and in schools can educate the teachers and parents about the growth milestones of the children (4). They play a vital role in explaining the portion sizes and importance of nutritious meals. They also instruct teachers to encourage the trend of homemade lunch boxes. Sports Nutrition and Performance Enhancement:  If you are a fitness enthusiast or a professional athlete then you can’t ace your performance goals without the helping hand of a dietitian. A proper diet plan is required that can optimize performance and recovery after strenuous exercise. A dietitian specializing in sports nutrition can guide you about the safe use of protein powders and energy drinks (2). Through this, you can enhance endurance. Besides this you can also get guidance to set your workout routine. This routine will help you build more muscles. Promotes mental well-being: A Dietitian can help you optimize your diet to support brain function, mood regulation, and stress management. You might be thinking about how nutrition and mental health are interconnected. Well! Do you know deficiency of certain nutrients can cause depression? There are nutrients like omega-3 fatty acids, zinc, B vitamins, vitamin D, magnesium, tryptophan and probiotics that promote mental health.  Besides the nutrient aspects, a dietitian motivates their clients to include physical activity in their routine and modify their lifestyles. Exercise produces endorphins and reduces the stress hormones that help in feeling better. Prenatal, intranasal and postnatal care: Dietitian’s guidance is very important before planning pregnancy, and during pregnancy, you need to stay in touch to meet your nutrition requirements (5). An unbalanced diet or scarce intake of nutrients can have a negative impact on the health of the growing baby. You will need a dietitian during the post-partum period. During this time, valuable guidance can assist you in regaining your health status and weight goal. Addresses special dietary conditions: A dietitian’s help is required if you have food allergies, food intolerances, or eating disorders. These conditions need special attention and guidance so that the quality of life doesn’t get disturbed. In this scenario, a dietitian helps you to navigate the challenges by identifying trigger foods and offering practical solutions for managing your condition. While ensuring that you can enjoy your meals! Checks nutrients and drug interaction: If you look after any older adult or a parent, then you might be considering whether their medicines are absorbed in the body or not. Medication can turn out ineffective if it is taken with a particular nutrient that halts its absorption.  In this case, you are bound to contact a dietitian to devise a diet plan according to the doses. I hope you will never underestimate the role of a dietitian after reading this blog.  If you need help, please feel free to connect with our dietitian or download our mobile app to get in touch.

The relationship between food and fertility was previously not very popular among people. But with time it has got its limelight because of the recent research and its hype. Most probably you all have come across advertisements of supplements for fertility issues. These supplements work wonders because they are organic and contain functional foods that make you more futile. In the past few years, we have significantly modified our dietary habits. We all rush towards cheesy snacks, biscuits, and chips. Because the trend of having fruit as a snack doesn’t seem chic? Or maybe it doesn’t make you look incredible on your Instagram story?  Well! We have got you covered since this blog is about fancy healthy snacks that will boost your fertility.  Remember this: These snacks are not only for females!  Forbid the thinking that only the health of females is essential for reproduction. It is said that infertility targets 15% of couples globally, and poor quality of semen is the reason behind 40% of the cases (1). Therefore, men should also eat wholesome foods.   Working together with Concevoir, we’ve compiled a list of nutrients and foods that are beneficial for fertility: Zinc: Zinc is vital for sperm production, motility, and hormone regulation. Adequate zinc levels support reproductive health, while deficiency may hinder conception (2). Folic acid: If any of you are planning to conceive, then folic acid should be on your priority list because it is essential to level up its availability during pregnancy. Omega-3 fatty acids: Then there comes the vital nutrient, Omega-3 fatty acids. Omega-3 fatty acids are capable of regulating hormones and timely ovulation. This superfood has anti-inflammatory properties that provide armor for fighting polycystic ovary syndrome (PCOS) and endometriosis(3). In males, omega-3s are essential for maintaining the structural integrity and fluidity of sperm membranes, influencing sperm motility and overall quality(4). These are found in fatty fish (salmon, mackerel), eggs, fish oil, flaxseeds, chia seeds, hemp seeds, and walnuts. Soy: You can find soy in the imported section if you are doing groceries in a Malaysian supermarket. It contains isoflavones, also known as phytoestrogens. These mimic estrogen in the body and potentially regulate hormonal imbalances linked to infertility. It is also responsible for maintaining an optimal menstrual cycle(5).  Seeds: Do you know that seed cycling is trending nowadays? You can also join the bandwagon and reap the benefits of flax, sesame, sunflower, and pumpkin seeds by adding them to your snacks. These seeds promote hormonal balance and weight loss. It was recently found that Malaysian breakfast lacks vitamin D, calcium, zinc, and folic acid. All of these are paramount nutrients for fertility (6). They can revamp their dietary habits by focusing on these foods: Avocados: Avocados are a nutrient-dense fruit that provides healthy fats (Monounsaturated fats) that promote hormone production. Moreover, these have a surplus quantity of Vitamin C, E, K, and folate. These traits make it a superfood for a healthy pregnancy. Berries: When we talk about food containing antioxidants, berries come on top of the list. This property protects sperm and eggs from oxidative stress and damage. So don’t forget to grab fresh raspberries, blueberries or strawberries from the market. Include these in your snacks. Fatty fish and oysters: Fatty fish and oysters are rich in omega-3 fatty acids and zinc, respectively, which support sperm quality and reproductive health.  Whole grains and legumes: Whole grains and legumes can help fertility by providing essential nutrients like folate, fiber, and antioxidants, which support reproductive health and hormone balance. Snacks Recipes: We have gingerly crafted delicious recipes of fertility-friendly snacks using the vital nutrients and foods mentioned above. Give a shot to these finger-licking good snacks! Oats and seeds granola: Oats and seeds granola is a ready-to-cook, time-saving snack full of fibre, healthy fats, and antioxidants. You can make it at home or grab it from any organic brand. Recipe: Take 1 cup of barley oats, 3/4th cup of mixed nuts, 5 tbsp of honey, 3 tbsp of butter, 1 tsp of cinnamon powder, and a pinch of salt. Mix these ingredients well on the stove until the butter melts down. Then add 1 tbsp of flax seeds, 1 tbsp of sesame seeds, 1 tbsp of sunflower, and 1 tbsp of pumpkin seeds. Keep stirring for 10 mins until the oats turn crunchy and golden. Please turn off the stove and bring them to room temperature by spreading them on the tray. Then store them in an airtight container and enjoy with yogurt! Ikan Bakar: It is a famous dish in Malaysia and Indonesia. It is the best source of vitamin D and omega-3 fatty acids. You can have it as a snack that will be 240 calories. Recipe: Brush salmon 1 filet (5oz) with olive oil, grated ginger, 2 tbsp fresh turmeric, lemon juice, oregano, salt, and pepper. Marinate for 15-30 minutes. Grill on medium-high heat for 4-5 minutes per side until opaque and flaky. Serve it with salad leaves, cucumber and tomato slices. Delve into its heavenly flavors!  Avocado and Pandan Smoothie: This smoothie is power-packed with healthy fats and folic acids, making it a perfect snack for fertility. It is best for people who want to have something refreshing and light as a meal.  Recipe: It has quick recipe. Blend 1 ripe avocado, 1 cup pandan, 1 cup cocunut milk, and 1 tbsp honey until smooth. You can adjust the amount of milk according to your preference. Top the smoothies with 1 tbsp of chia seeds. Chia seed pudding: Because of its fiber content, this pudding will keep you full for a long time.  Recipe:Combine 1/4 cup of chia seeds with 1 cup of milk. Add a touch of honey or maple syrup for sweetness, if desired. Stir well and refrigerate overnight or for at least 2 hours. Top it with fresh strawberries or blueberries. You can also put a few nuts in it for flavour enhancement and crunchiness. Quinoa salad: If you are looking for an energy-boosting snack, this salad is

Chronic illnesses are very tricky to deal with, and these make you frustrated and drained. It happens because you cannot see satisfying progress despite pulling all your weight. Chronic illnesses are usually categorized as any disease that lasts more than three months and gets intense with time. I am sure you all are terrified even by reading its literal meaning (1). Living with these conditions not only poses physical challenges but also takes a toll on mental health. The constant management, potential complications, and lifestyle adjustments can lead to heightened stress, anxiety, depression, and overall reduced quality of life. Moreover, the psychological impact of chronic illness often exacerbates symptoms and hampers treatment outcomes. This blog will cover the most common chronic illnesses, which are cancer, heart disease, stroke, diabetes, hypertension, and arthritis. Maybe most of you have seen these diseases affecting your elders or family members. Diabetes: Diabetes mellitus is a disease in which either patients are not able to produce insulin or are insulin resistant. They have fasting blood sugar above 126mg/dl. In both cases, they need to manage their blood sugar levels. If the patients are unaware of the foods that can spike their blood glucose levels, they might suffer daily. Hypertension: Hypertension, aka blood pressure, impacts the daily life of the patients. Its patients can feel anxiety, severe headaches, dizziness, and shortness of breath. It results in heart disease and stroke. Hypertensive should vigilantly control their intake of salt and preservatives.  Cancer: Cancer is one of the most haunting diseases that make you believe that you are going to die the next day. Your brain should be tuned to positivity and hope. You must believe that you can recover and deserve to live. This thinking generates a positive wave inside your body. It can increase the effectiveness of the medication and treatment. Which nutrition is recommended for chronic illnesses? Let’s dig into recommendations for each food group: Meat: While choosing meat, you should opt for low-fat sources. Consuming fatty fish (sardines and salmon), fatty liver, organs of lamb, or cow meat can increase the cholesterol deposits in the body. This can lead to the deposition of fats in arteries that can cause a heart attack.   You can enjoy meat like chicken, tuna, snapper, and low-fat fish (tilapia, bawal, cod, and flounder). Vegetables: I wonder how many of you eat raw vegetables daily. It is recommended to have 1-3 cups of raw vegetables a day (2). These provide you with lots of minerals, vitamins, and antioxidants.  Make sure to include all groups of vegetables in your diet, that are green leafy vegetables, red and orange vegetables, starchy ones, beans, and peas.  If you are a diabetic patient then you must consider the allowed portion of starchy vegetables (potatoes). Fruits: If you want to boost your immunity, you must rush to eat citrus fruits rich in Vitamin C. It works as an antiviral and antitumor agent (3). Therefore, it is required to deal with cancer and heart problems and for healing. So don’t miss out on your favorite fruit. You can pick the fruits from the image given below. Image sourced by: MyFoodData (4) Remember, if you are a diabetic patient, you should eat low glycemic load fruits. These fruits will not raise your blood glucose drastically. I have prepared a diabetic fruit list so you can enjoy fruits while you are safe! Diabetic Fruits List   Allowed portion size Glycemic Load Calories Strawberries 5  1 19.2 kcal Grapes 1/2 cup  3 30.8 kcal Apple 1/2 large apple  3 32.5 kcal Mango 1/2 fruit 8 101 kcal Watermelon 1/2 cup diced 1.5 22.8 kcal Peach 1 fruit  5 67.6 kcal Figs 2 small  4 59.2 kcal kiwi 1 medium  3 46.4 kcal Apricots 2  2 33.6 kcal Guava 1 medium  2 37.4 kcal Plums 2 medium 4 60.8 kcal Pears ½ fruit  1 25.6 kcal Orange 1 small  3 45.1 kcal Grapefruit ½ fruit  2.5 38.25 kcal  Dairy: For heart disease, choose low-fat or skim milk, reduced-fat yoghurt, and cheeses to manage cholesterol levels. People with diabetes can choose plain Greek yoghurt, unsweetened almond or soy milk, and cottage cheese for better blood sugar control. While cancer patients should look for low-fat dairy options and hormone-free products. Grains: For all chronic illnesses, it is recommended to consume whole wheat products like buckwheat, maize, whole-wheat bread, flour, or bran rice. These fibre-rich grains contribute to better control of glucose levels and promote heart health. How do chronically ill patients manage mental health? Mental health is equally important as physical health. It is affected a lot when a person cannot continue their current lifestyle. They feel oppressed and unheard when asked to make a sudden shift. For example, when a hypertensive patient is asked to limit smoking, then they might feel helpless. In such cases, they should look for support groups. There are separate groups for different diseases where people share their feelings about the new change and their queries. Peer support can prove to be a blessing in disguise. Beyond Type 2 is for diabetics, PERSUADE (5) is for diabetics, hypertensive and cancer patients. Moreover, you can join multiple groups for cancer support through this link. https://www.cancer.net/coping-with-cancer/finding-social-support-and-information/online-communities-support Exercise: Besides this, patients who have stamina must exercise. It can enhance mood by releasing endorphins, reducing symptoms of anxiety and depression in chronically ill patients. It also improves sleep quality and self-esteem. Additionally, physical activity can mitigate stress, providing a sense of control and empowerment amidst health challenges. You can make a routine of walking for 30 mins or hitting the gym 3-4 times a week. This will allow you to interact with nature and new people. It will create a positive vibe inside you. Meditation: If you don’t have strength for exercise, then you can do yoga and meditation or say affirmations to yourself. For example, “I will recover soon.” “My body is strong and capable of beating my disease.” Etc. This strategy will surely help you to maintain your

Osteoporosis is an ageing issue that is always undertreated. It is a condition when the body loses too many, or makes too few bones, resulting in the bones becoming very weak and easily breaking. According to the International Osteoporosis Foundation, an estimated 1.4 million Malaysians above the age of 50 are affected by osteoporosis. The condition can significantly impact the quality of life, leading to disability, chronic pain or even death. Factors that affect bone health There are many factors causing bones to become weak. The first one is age. Most of us reached our peak bone mass (the strongest bone) at the age of 25 to 30. After this, our bone mass will start to decline.  Women are more likely to develop osteoporosis compared to men. This is because women typically have smaller and thinner bones than men, making them more vulnerable to bone loss. Besides, reaching the stage of menopause makes women more susceptible to bone loss. Menopause causes estrogen levels to decline, which is a hormone that helps to keep bones strong.  Certain lifestyle factors can also contribute to the development of osteoporosis. Habits like smoking and excessive alcohol consumption are detrimental to bone health. Nutrition-wise, a diet low in important nutrients like calcium and vitamin D can increase the risk of this condition. Besides, long-term use of some medications like corticosteroids can also lead to bone loss.  While we can preserve our age, there are definitely some parts we can do to strengthen our bones. How to? Let’s dive in! Calcium  Calcium is the first nutrient that people think of when it comes to bone health. Almost 99% of the calcium in the body is stored in bone. Being the major component of the bone, calcium gives bones strength and structure. Calcium also takes part in regulating the growth and turnover of bone tissue, ensuring the health of the bone.  In general, an adult needs 1000 mg of calcium per day. (a 250ml cup of milk contains around 300 mg of calcium). However, some populations like older adults and pregnant and lactating ladies will need more calcium to achieve the requirement.  If you are lactose intolerant, there are still a lot of other calcium sources like leafy green vegetables, sardines, soybean, seed and nuts to opt for!  Vitamin D Consuming calcium alone won’t suffice as the ideal partner of calcium is vitamin D. Vitamin D plays a crucial role in the absorption of calcium.  Sunlight is the primary source of vitamin D, and Malaysians are fortunate enough to receive ample sunlight exposure throughout the year. It is essential to expose yourself to sunlight at least 3 times per week for 10 minutes.  It is especially crucial to ensure that the elderly get sufficient sunlight exposure by taking them outside. If you reside in a location with insufficient sunlight, you may want to consider taking supplements.  Protein Besides calcium and vitamin D, protein is also essential for bone health. Bones are made up of a protein matrix called collagen, which provides the framework for bones and gives them their strength and flexibility.  Besides, consuming an adequate amount of protein also helps in retaining muscle mass, which helps to support the bone in the musculoskeletal system. In addition, protein also helps to increase bone density by stimulating the production of osteoblast, which is the cell that is responsible for building new bone tissue.  Strength Training Strength training, also known as resistance training or weight training, can be an effective way to prevent osteoporosis. The exercise involves using resistance to strengthen muscle, which provides a certain amount of stress to the bone that can help to strengthen bones. Besides, practising strength training can help to improve muscle balance, which can indirectly reduce the risk of falls and fractures.  Thus, it is recommended to do resistance training at least 2 times a week, each time 30 minutes. However, it is important to note that these exercises should be done under the guidance of a qualified professional, especially for the elderly. Proper form, weight and technique are important to prevent injury and give the best result.  Body weight Low body weight or underweight individuals can increase the risk of osteoporosis, as it can lead to a decrease in bone density. It is not recommended for people to restrict calorie intake in the long term, as poor nutrition and diet-related hormonal imbalances can result in a decrease in bone mass and density. For example, women who are dieting may experience irregular menstrual cycles or amenorrhea (absence of menstruation), which can lead to decreased estrogen levels and increased bone loss.  On the other hand, bearing too much weight can also bring a negative impact on the bone. Too much visceral fat(fat stored around the organs) can trigger inflammatory factors, which might be not good for bone mass. Thus, it is important to consider not just body weight, but also the percentage of fat mass and muscle mass in maintaining bone health.  Conclusion In conclusion, osteoporosis prevention is a crucial aspect of maintaining healthy bones and preventing the risk of fractures and other complications. By following a balanced diet rich in calcium and vitamin D, engaging in regular weight-bearing exercises, avoiding tobacco and excessive alcohol consumption, and getting regular check-ups, individuals can significantly reduce their risk of developing osteoporosis. Additionally, early detection and treatment are essential for managing the condition and preventing further bone loss. With proper care and attention, individuals can enjoy strong and healthy bones well into their golden years.

After a month long of Ramadhan fasting, celebration is finally due and it comes in the form of the greatly-festive Hari Raya Aidilfitri. This celebration is not just culturally festive but also religiously significant in Islam. It is reflected in the various prophetic traditions that specifically recommend or instruct the usage of perfume, the adornment of the best attire and the congratulating of others for their month-long fight against their natural desire. While a special feast is to be expected across all cultures, Malaysians take it to a greater and longer extent. Open houses may open up to 7 days, some even for the whole month. The feast ranges from lontong, ketupat with rendang, nasi impit with kuah kacang and more. Sweet drinks such as air sirap are compulsory, as well as biscuits, pastries and other snack of multiple choices. Whatever it is, all of these are laden with carbohydrates. For those with diabetes, navigating through the plethora of high-carbohydrate foods is a nightmare for their blood sugar control. It is significantly understandable that the temptations are high. Socially and psychologically, to retract from these communal feasts will be a let down for everyone involved. However the options are, people with diabetes should not be anxious or to abstain themselves from celebrating the wonderful occasion together. For the main meals, protein options are typically available such as ayam masak merah, daging rendang and so on. You may load up on these sources to ensure satiety and therefore to avoid the self from overeating or reaching out for more snacks – but beware to control the fatty and oily gravy. Depending the on the house, fiber options are also available in the form of fruit platters, or vegetables in the form of kuah lodeh of lontong, and some may even vegetables such as cucumber or ulams on the side as accompaniment to heavier meals.  Despite all of the precautions, the celebration of Hari Raya Aidilfitri in Malaysia is not a celebration without the indulgence of the biskut raya. Technically, one could limit themselves to an appropriate portion for their blood sugar control, but we dietitians know that life isn’t just about longevity and health. It’s also importantly about love, relationships, family and enjoyment! As with other things in life, some decisions are about giving and taking. And celebrating Hari Raya with a grand and communal feast is no exception. For all the remaining days one have in a year, excuse yourself momentarily for a few days Hari Raya Aidilfitri and just enjoy the feast, however you may like it. But of course, even in letting yourself loose, some boundaries have to be set lest you let yourself loose to the point of no return. Use those extra calories and energy for some walking evening session in the park with your loved ones. Take a walk from an open house to another instead of using a car, provided that it’s within an acceptable distance of a common village setting. Load up on the protein to give some good recovery for your body. And most importantly, limit yourself to at most 3 day of feasting and keep your heads up for the longer term of your health by resuming your diet afterward.  WhatsApp Us Now

Are you ready to embark on a journey toward a healthier lifestyle? Say hello to the ultimate app designed for your nutrition needs – Diet Ideas! Diet Ideas is not just another app; it’s your personal gateway to achieving better nutrition and well-being. Whether you’re looking to lose weight, maintain a healthy diet, or simply improve your eating habits, this app is here to guide you every step of the way. Your Personal Dietitian at Your Fingertips Diet Ideas offers a unique feature that sets it apart – direct access to our team of experienced dietitians. With just a few taps on your phone, you can connect with a registered dietitian who can provide personalized guidance and support tailored to your needs. Do you have questions about the quality of your diet? Are you curious about effective workout techniques? Do you need advice on supplements, achieving better sleep, or anything else that’s been on your mind? Our dietitians are here to provide expert answers and support you in your health journey. Affordable Expertise You might be wondering, “How much does it cost to access such valuable advice?” The answer might surprise you. For just RM2.33 on basic plan per day, you can have a direct line to a dietitian for that month! That’s right – expert guidance is now affordable and accessible to anyone who aspires to live a healthier life. What Can You Expect from Diet Ideas? Let’s take a closer look at some of the incredible features Diet Ideas has to offer: Nutrition Guidance: Are you unsure about portion control, calorie intake, or macronutrient balance? Our dietitians will help you understand the nutritional aspects of your diet and guide you to make healthier choices. Health Tracking: With Diet Ideas, you can keep track of your progress and monitor your meals. Plus, our user-friendly interface makes it easy to log your food, making it even more convenient to receive feedback from your dietitian. Insightful Blogs: Stay up to date with the latest health trends and expert advice. Our dietitians regularly contribute to our blog section, providing you with valuable insights on various health-related topics. Direct Communication: Have a burning question or need a quick response? No problem! Diet Ideas allows you to chat directly with our dietitians for instant answers and support. So, what are you waiting for? It’s time to take control of your nutrition and unlock a healthier you with Diet Ideas. Download the app today, create your account, and start chatting with our dietitian. You can discuss your diet quality, exercise techniques, supplements, quality sleep, and anything else that’s been on your mind. 

Ever caught yourself smiling after a bite of a crisp apple or felt a wave of relaxation from a cup of chamomile tea? It turns out, there’s a whole science to how food affects our mood. The foods we choose do more than fill our stomachs; they can be slow-release capsules of joy and calm. Omega-3 fatty acids, for example, aren’t just heart-healthy; they’re like a cozy embrace for our brains, easing anxiety. And those trendy fermented foods? They’re not just a fad. They’re a direct line to a happier gut and a brighter mood. Let’s dive into a culinary adventure where every bite is a step toward joy. Imagine finding happiness in the crunch of fresh vegetables and the natural sweetness of fruits, all guilt-free. This journey is about celebrating the foods that not only taste good but make us feel good too. Now, we know that busy schedules can sometimes make it hard to prepare mood-boosting meals. That’s where Diet Ideas steps in. Think of us as your partner in crafting meals that are not only nutritious but also designed to lift your spirits. And for those days when time isn’t on your side, Diet Ideas has a whisper of magic up its sleeve – a range of ready-to-eat meals that promise both convenience and nutrition. Just a quick spin in the microwave, and you’re set to enjoy a meal that’s as good for your mood as it is for your body. No need to stress over meal prep or compromise on taste. With Diet Ideas, and a little hint of our eatease range, finding joy in eating well has never been easier. It’s about more than just food; it’s about feeding your happiness, one delicious, easy-to-prepare meal at a time. Join us on this flavorful journey to happiness. It’s a path paved with tasty, mood-lifting meals, ready to be discovered with just a call or click to Diet Ideas. Here’s to eating well and feeling even better!