In recent years, collagen supplements have gained massive popularity among people looking to improve their joint health. But does collagen really live up to the hype when it comes to easing joint pain and improving mobility?

Collagen plays a crucial role in maintaining the structure and function of joints. In the context of joints, the primary collagen type involved is type II collagen. Several studies support the role of collagen in improving joint health. Here's how it works :

1. Provides Structural Support

• Collagen is a key component of cartilage, which acts as a cushion between bones in the joints. The collagen fibers form a network that provides strength and elasticity, allowing cartilage to absorb shock and reduce friction during movement.

2. Maintains Joint Integrity

• Type II collagen provides the tensile strength necessary to keep cartilage intact. It helps to keep the cartilage resilient, meaning it can bend or compress under pressure without breaking down easily.

3. Promotes Cartilage Regeneration

• Collagen helps with the regeneration and repair of cartilage. Collagen peptides (broken-down collagen) can be absorbed into the body and potentially stimulate the production of new collagen in cartilage.
  

4. Reduces Inflammation and Pain

• Collagen may help reduce joint inflammation. Some studies suggest that collagen supplementation can help decrease the symptoms of joint discomfort and stiffness.

5. Lubricates Joints

• Collagen helps support the production of synovial fluid, which lubricates the joints and reduces friction during movement. This is essential for smooth, pain-free joint function.

As we age, the body's natural collagen production decreases, making them more prone to damage. This is why collagen supplements have gained popularity to support joint health, especially for individuals with conditions like arthritis or those who are involved in high-impact activities.

Current research supports their potential to improve joint structure, reduce inflammation, and enhance mobility—especially when taken consistently over time. Whether you're dealing with age-related joint wear or athletic strain, collagen could be a valuable addition to your wellness routine.

Prioritizing bone and joint health helps to ensure we always stay active, independent and healthy throughout life. Bone and joint are very important structures in our body as it is the foundation of our body structure, assisting in body movement, protecting our vital organs and preventing us from getting chronic conditions osteoporosis and arthritis. Nutrition is the main key factor in building stronger bones and healthier joints. In order to achieve that, you should consume foods that are rich in calcium, vitamin D and protein in your daily diet.

Calcium: Vital Nutrient to Maintain Bone Density and Strength

Calcium-rich foods such as dairy products (milk, yogurt, and cheese), leafy green vegetables (kale, broccoli, and spinach), tofu and almonds can be included in your daily diet to improve bone health. Sufficient calcium intake helps maintain bone mineral density, which is key to prevent conditions like osteoporosis. Proper calcium levels also assist in lubricating the joints and reducing friction which truly helps in smooth joint movement and minimizing discomfort or stiffness.

Vitamin D: Enhancing Calcium Absorption and Utilization

Although we can get our vitamin D from sunlight exposure, we might obtain it from food sources too such as fatty fish (salmon, mackerel and sardines), egg yolks and cheese. Without enough vitamin D, our body cannot effectively utilise calcium even if we consume enough of it. Vitamin D has anti-inflammatory effects which can help reduce pain and inflammation in joints, particularly in conditions like osteoarthritis and rheumatoid arthritis.

Protein: Macronutrient for Strength, Structure and Function of Bones and Joint

Protein is essential for maintaining strong bones and healthy joints by supporting bone structure, cartilage health, muscle strength and repair processes. You may either incorporate animal-based protein (lean meats, fish, eggs and dairy products) or plant-based protein (legumes, tofu, tempeh, nuts and seeds) in your daily diet. However, ensuring enough consumption of high-quality protein from both animal and plant sources will help you preserve bone density, support joint function and reduce the risk of injuries or joint pain.

In conclusion, maintaining bone and joint health is vital to ensure lifelong mobility, reduce the risk of fractures and injuries and promote overall well-being. By staying active, eating a nutrient-rich diet, and practicing good habits, we can protect our bones and joints, enhance our quality of life and stay independent and healthy for years to come.

References:

Bonjour, J. P. (2005). Dietary protein: an essential nutrient for bone health. Journal of the American College of Nutrition, 24(sup6), 526S-536S.

Cashman, K. D. (2007). Diet, nutrition, and bone health. The Journal of nutrition, 137(11), 2507S-2512S.

Clark, K. L. (2007). Nutritional considerations in joint health. Clinics in sports medicine, 26(1), 101-1

Joint pain can be a common issue for many people, especially as they age. Natural remedies are becoming increasingly popular for their gentle and holistic approach to pain relief. Here are some natural remedies that may help reduce joint pain and improve mobility:

1. Turmeric 

Turmeric contains curcumin, a powerful anti-inflammatory compound. It can help reduce swelling and relieve pain. You can add turmeric to your meals or take it as a supplement to enjoy its benefits.

2. Ginger 

Ginger has been used for centuries as a natural remedy for pain and inflammation. It can be consumed fresh, in tea, or as a supplement to help reduce joint pain caused by inflammation.

3. Epsom Salt 

Soaking in a warm bath with Epsom salt can soothe aching joints. The magnesium in the salt is absorbed through the skin and may help reduce inflammation and relieve pain.

4. Fish Oil 

Rich in omega-3 fatty acids, fish oil can help reduce joint stiffness and inflammation. Regular consumption of fish oil may support joint health and reduce the discomfort caused by conditions like arthritis.

5. Massage and Stretching 

Gentle massage and stretching exercises can improve circulation, reduce stiffness, and promote flexibility in the joints. Consider incorporating yoga or other low-impact exercises into your routine for long-term joint health.

6. Hot and Cold Therapy 

Alternating between hot and cold treatments can help manage joint pain. Cold packs reduce swelling, while heat promotes blood flow and relaxes muscles around the joints.

7. Apple Cider Vinegar 

Apple cider vinegar contains acetic acid, which may help break down minerals and toxins that can build up in the joints. A tablespoon of apple cider vinegar in warm water may ease discomfort when taken daily.

Natural remedies for joint pain can complement traditional treatments and may offer relief without the side effects of medications. As always, it's important to consult with a healthcare provider before starting any new treatment.

Rushing for work and no time to do your make up? Spending too much money on cosmetics? Don’t worry, you still can pamper yourself. Nutritious food and a healthy lifestyle can help to enhance your beauty. 

1. Vitamins and Minerals for Skin Health

Certain nutrients are essential for maintaining healthy skin:

• Vitamin C: Found in citrus fruits and berries such as kiwi, strawberries and oranges. Vitamin C is a powerful antioxidant which can protect against radical damage and boost collagen production. 

• Vitamin E: Mostly found in avocados, almond and sunflower seeds. Vitamin E is a good oil that helps reduce UV damage to our skin. Also, it helps in scar and wound healing.

• Zinc. Reduce inflammation and protect against UV radiation

Majority of vitamins and minerals can be gained from fruits and vegetables. Try to incorporate green leafy vegetables in every meal and consume at least one serving of fruits after main meals to help fulfill your daily dose of vitamins. 

2. Protein for Strong Hair and Nails

Protein provides us an important material to produce strong hair and nails which is keratin. If we consume inadequate protein, our hair becomes brittle and might be unable to grow to desired length. Include protein sources such as mackerel, salmon, tuna or chicken inside your meal. The recommended serving size is one slice of any of them. 

3. Good Microbial Health in The Gut 

Prebiotics and probiotics help provide a good environment for our gut. Good source of probiotics includes yoghurt, kefir, tempeh and kombucha; while prebiotics may be found in foods rich in fiber such as fruits and vegetables. Studies found that probiotics restored the balance of good bacteria in the gut, thus helping to reduce skin conditions such as acne and eczema.

4. Limit Sugary and Processed Food 

Excessive intake of sugary and processed food can trigger various skin problems such as inflammation, acne and speed up aging. Besides, excessive sugar intake might lead to obesity that might cause insecurity regarding one’s appearance.

5. Hydration is Important

Water is important to us. It maintains our skin elasticity, reduces dryness and provides moisture for our skin. On the other hand, water flushes out toxins and provides a clean environment for the gut. Drink at least 6-8 glasses of plain water per day to help maintain skin hydration.

Remember, true beauty radiates from within. By making mindful choices in your diet and lifestyle, you can achieve a healthier, more vibrant appearance. Take charge of your beauty journey today—one nutritious meal at a time!

Ramadan is a sacred month of fasting for Muslims worldwide. While fasting from dawn (Suhoor) to sunset (Iftar) is obligatory, managing medication during this period can be challenging, especially for those with chronic conditions or illnesses. Here are some practical tips to ensure that your health remains a priority while observing your fast :

1. Consult Your Doctor or Pharmacist

Before Ramadan begins, consult your doctor to adjust your medication schedule if needed. Some medicines can be taken at Suhoor and Iftar instead of during the day. Never alter your dosage or schedule without professional advice.

2. Plan Your Medication Schedule

• Once Daily Medicines: Take the dose at Iftar or Suhoor as recommended.

• Twice Daily Medicines: Adjust to take one dose at Iftar and the second dose at Suhoor.

• Thrice or More Daily Medicines: Discuss with your doctor for alternatives or modified schedules.

3. Use Long-Acting Medications

For some conditions, long-acting or extended-release medications can be prescribed. 

These provide a consistent effect throughout the day, reducing the need for frequent doses.

4. Stay Hydrated 

Although you can only drink water during non-fasting hours, ensure you hydrate well between Iftar and Suhoor. 

This is especially important for those taking diuretics or medicines that increase water loss.

5. Set Reminders

The change in routine during Ramadan can make it easy to forget your medication. 

Use alarms or phone reminders to ensure you take your medicine on time.

6. Be Mindful of Food Interactions

Certain medications need to be taken with food or on an empty stomach. 

Pay attention to these instructions and adjust your Suhoor and Iftar meals accordingly.

7. Inhalers and Topical Medications 

Inhalers, creams, and eye/ear drops generally do not break the fast according to many Islamic scholars. However, confirm this with your local religious authority and your healthcare provider.

8. Monitor Your Health

Watch for symptoms like dizziness, fatigue, or worsening of your condition. 

If fasting impacts your health significantly, Islamic teachings allow for exceptions in cases of illness.

9. Consider Alternate Dosage Forms

If swallowing pills is difficult during Suhoor or Iftar, ask your doctor about alternatives. 

Example: syrups, dissolvable tablets, or injections.

10. Exemptions for Health Reasons

Islam permits individuals who are sick or have chronic conditions to skip fasting and compensate by feeding the needy (Fidyah) or fasting later if possible. Prioritize your health and consult your religious leader for guidance.

Final Thoughts

Balancing fasting and medication requires careful planning and communication with healthcare professionals. Always prioritize your health while observing Ramadan. With the right approach, you can maintain your well-being and spiritual commitments during this holy month.

Magnesium is often overshadowed by other nutrients like calcium and vitamin D, but this humble mineral deserves a spotlight of its own. Essential for more than 300 biochemical reactions in the body, magnesium plays a vital role in maintaining overall health and well-being. Let’s explore why magnesium is known as the “wonder mineral.”

1. It promotes sleep

- Magnesium supplements improve sleep issues such as insomnia,  including sleep efficiency, sleep time and onset latency, early morning awakening.

2. May combat anxiety/depression

- Magnesium plays a critical role in brain function and mood; low levels are linked to risk of depression. Magnesium could help you handle stress better.

3. Relief Migraine and Headaches

- Research finds that people who frequently experience headaches and migraines tend to have lower magnesium levels than people who don’t.

4. Bone Health

- Magnesium is important for bone health. Some studies tie a higher intake to a lower risk of osteoporosis, fractures, and bone loss.

5. May promote heart health

- Studies show that increasing magnesium levels can benefit high blood pressure, helping to reduce both systolic and diastolic blood pressure.

6.  Prevent Migraine

- Several studies suggest that magnesium supplements may even prevent and treat migraine headache.

7. Reduce symptoms of PMS

- Studies show that magnesium can help manage PMS symptoms by relax the smooth muscle of the uterus and reduce prostaglandins that cause menstrual pain.

Why Is Magnesium Bisglycinate Considered the Superior Supplemental Form?

Magnesium bisglycinate is widely regarded as the superior form of magnesium supplement due to its exceptional bioavailability and gentle effects on the digestive system. This chelated form of magnesium, bound to the amino acid glycine, ensures efficient absorption and optimal utilization by the body. Unlike other magnesium supplements, it is less likely to cause gastrointestinal discomfort, such as diarrhea, making it particularly suitable for individuals with sensitive stomach. 

Don’t wait—grab your magnesium supplement today and take the first step toward a healthier, better life!

Our bodies require proper nourishment to maintain energy levels and live a quality life. Food plays a vital role in fueling our bodies, and its importance cannot be overstated. While all foods provide some form of energy, certain nutrient-dense options stand out for their ability to sustain energy longer and promote overall well-being.

Some quick fixes, like refined carbs found in white bread, pastries, cakes, and pasta, provide a rapid energy boost due to their quick absorption. However, these foods often lead to energy crashes, leaving us feeling groggy and tired. In contrast, consuming nutrient-packed superfoods that digest slowly can provide steady and sustained energy without the unwanted side effects of a sugar spike.

When we feel fatigued, it's tempting to reach for energy drinks. However, these drinks typically contain 21 to 34 grams of sugar per ounce (30 ml). A standard 150 ml can of energy drink can have over 80 grams of sugar, leading to energy crashes and heightened lethargy. Instead, consider turning to natural, nutrient-rich superfoods to keep your energy levels stable. Here are some excellent options:

1. Legumes: A Fiber-Rich Energy Source

Legumes are a powerhouse of nutrition, offering high protein and fiber content. Green peas, almonds, and chickpeas are among the top choices. Green peas, for instance, are low-glycemic and contain complex carbohydrates and proteins, which help regulate blood sugar levels and sustain energy. Additionally, they are rich in vitamin B1 (thiamine), which aids in converting nutrients into energy. Incorporate green peas into stews and soups for an energy boost.

2. Almonds: A Convenient Energy Snack

Almonds are an excellent finger food packed with protein, healthy fats, and riboflavin. Riboflavin plays a crucial role in converting food into energy, making almonds a fatigue-fighting snack. Just a quarter cup of almonds provides seven grams of protein and 37% of your daily riboflavin needs. For a quick and nutritious snack, roast almonds in an air fryer or oven, pack them in a container, and take them to class, work, or the gym.

3. Dark Chocolate: A Tasty Energy Booster

Dark chocolate not only helps combat fatigue but also curbs sugar cravings. Opt for high-quality dark chocolate with 70–80% cocoa content, which is rich in fiber, iron, and magnesium. While moderation is key due to its fat and sugar content, enjoying a small portion of dark chocolate can boost energy and enhance mood.

4. Blueberries: Tiny Yet Mighty  

Blueberries are a popular superfood known for their high antioxidant content. A 100-gram serving contains 2.4 grams of fiber, 8.1 mg of vitamin C, and 12 mg of calcium, all while being low in calories. Blueberries help reduce inflammation, improve exercise performance, and aid recovery. Enjoy them on their own or as a topping for yogurt and fruit salads.

Conclusion

There is no single “miracle” food for boosting energy instantly without potential downsides. However, incorporating nutrient-rich superfoods like legumes, almonds, dark chocolate, and blueberries into your daily diet can provide a steady energy supply. Combine these with a healthy lifestyle to maintain optimal energy levels and enhance overall well-being.

Allergic rhinitis is an inflammatory condition that affects the nasal passages, sinuses, ears, and throat. It occurs when the immune system overreacts to the allergens in the surroundings.
There are two types of allergic rhinitis. Seasonal allergy sufferers develop symptoms during spring, fall, or both seasons when they become exposed to airborne pollen and outdoor mold spores. Perennial allergic rhinitis, which is year-around, is caused by indoor allergens such as house dust, pet dander, dust mites, and indoor molds.

DIFFERENCES OF ALLERGIC RHINITIS, COLD, FLU AND COVID

CAUSES OF ALLERGIC RHINITIS

Allergic Rhinitis is always triggered by breathing in the tiny particles of allergens. The common allergens that causes are pollens, dust, smoke, moulds and flakes of animal skins.

SYMPTOMS OF ALLERGIC RHINITIS

The common symptoms of having Allergic Rhinitis includes sneezing, stuffy or runny nose. Sometimes, the eyes also get red, itchy and watery. Swelling of eyes also happen occasionally.

TREATMENT OF ALLERGIC RHINITIS

You can treat your allergic rhinitis in several ways. These include medications, as well as home remedies and possibly alternative medicines.

MEDICATION

Antihistamine

You can take antihistamines to treat allergies. They work by stopping your body from making histamine.

Examples of antihistamine:
– Chlorpheniramine (Piriton)
– Cetirizine (Zyrtec)
– Loratadine (Clarityne)
– Fexofenadine (Telfast)
– Desloratadine (Aerius)
– Levocetirizine (Xyzal)

Nasal Decongestant Spray (Iliadin, Afrin, Oxy-Nase)

This medication is used for temporary relief of congestion in the nose. It works by narrowing the blood vessels in the nose area, reducing swelling and nose blockage.
Do not use more often, use more sprays, or use longer than directed because doing so may increase the risk of side effects. Also, DO NOT use this medication for more than 10 days. If you use it for longer than the recommended period of time, your congestion/nose blocking may get worsen.

Instructions to use Nasal Spray

ALTERNATIVE AND COMPLEMENTARY MEDICINE

Saline Nasal Irrigation

You can do this by using a solution made with sachets bought from a pharmacy such as Neilmed, EMS, Marimer, Sterimar etc.
Nasal irrigation can be carried out as often as necessary, but a fresh solution should be made each time.

Eucalyptus or Menthol Steam Inhalation

Eucalyptus oil extracted from the leaves of the eucalyptus tree, has anti-inflammatory and antibacterial properties.

Using steam to open the passages in the nose can help to relieve sinus pressure. Steam inhalation is easy to do at home. Boil water, pour it into a large bowl, add in some eucalyptus oil or menthol and lean over, so the face is directly above the water. Cover the head with a towel, and breathe through the nose.

Probiotics & Prebiotics

Probiotics are microorganisms that might offer health benefits by helping the body maintain a healthful balance of gut bacteria.
Probiotics may boost a person’s immune system, which can help the body fight off allergies.
Probiotics also increase good bacteria in your gut, which is thought to help regulate allergy cells throughout the body.
Prebiotics are non-digestible oligosaccharides that encourage the growth of probiotic bacteria.

Vitamin C

Increasing your intake of vitamin C can help alleviate your symptoms because this antioxidant counteracts histamine, the substance that can contribute to inflammation, runny nose, sneezing, and other related symptoms.

Omega-3 fatty acids

Because omega-3 fatty acids are essential fats with anti-inflammatory properties, increasing the consumption of these healthy fats can reduce immune dysfunction and help alleviate allergy-related conditions.

By Ms Lew Hui Li & Ms Chong Hui Ying

Acne or acne vulgaris is a skin condition that occurs when a pore get clogged with dead skin cells, oils and a type of bacteria called Propionibacterium acnes (P. acnes). Acne is triggered by many factors:

• Hormones
• Stress
• Poor hygiene
• Wrong skin care products
• Sun
• Unhealthy diet

Inflammatory Acne Types (More severe)

It is more likely to cause complications such as scarring or pitting.
Examples: Papules; Pustules; Nodules; Cysts

Treatment- Mild Acne

Mild acne can be treated with over-the-counter (OTC) medications, such as gels, soaps, pads, creams, and lotions, that are applied to the skin. OTC acne remedies may contain the following active ingredients:

• Resorcinol: helps break down blackheads and whiteheads
• Benzoyl peroxide: kills bacteria, accelerates the replacement of skin, and slows the production of sebum
• Salicylic acid: assists the breakdown of blackheads and whiteheads and helps reduce inflammation and swelling.
• Retin-A: helps unblock pores through cell turnover
• Azelaic acid: strengthens cells that line the follicles, stops sebum eruptions, and reduce bacteria growth.

Treatment- Moderate Acne

A skin specialist, or dermatologist, can treat more severe cases.

• Corticosteroid injection: help prevent scarring, reduce inflammation, and speed up healing.
• Oral antibiotics: combat the growth of bacteria and reduce inflammation, erythromycin and tetracycline are commonly prescribed for acne
• Oral contraceptives: help control acne in women by suppressing the overactive gland.
• Topical antimicrobials:  reduce P. acnes  (example: clindamycin)
• Retinoic acid derivatives: unclog pores and prevent whitehead and blackhead from developing (example: adapalene, tretinoin)

Prevention and Management Tips

Constipation is a very common problem people facing nowadays. Constipation is when you have infrequent or hard to pass bowel movements (meaning they are painful and stools hard to pass) and have a feeling that you have not fully emptied your bowels. Infrequent in this case means less than three times per week. Most of the time, constipation can be treated but if there is ongoing pain with bowel movements or there is blood in stool, seek medical assistance instead.

What causes Constipation?

Common Lifestyle

• Eating foods low in fiber can make the stools become hard and difficult to pass.
• Changes in diet or daily routine especially when travelling along with inactivity
• Dehydration can worsen constipation, making the stool dry or like small lumps.
• Lack of exercise
• Often ignoring the urge to go to toilet due to too busy or doesn’t want to use the public toilet and as the feeling goes off , constipation occur
• Stress as when a person stressed, he/she is more likely to have an unhealthy diet, not getting enough exercise/sleep or forget to stay hydrated.

Medications and Health Condition

• Medicine like pain medications (mainly opioids), high calcium antacid and iron pills can cause constipation.
• Lazy Bowel Syndrome which the colon contracts poorly and restrains stool. ( due to excessive usage of stimulant laxative)
• Pregnancy

Treatment of Constipation

Lifestyle changes to treat constipation

Diet

• Eat a well-balanced diet with whole grains, fresh fruits and veggies. Aim for at least least 3 servings of vegetables and at least 2 servings of fruit per day. A serve is a portion equivalent in size of your own fist.
• Eat fewer high fat foods such as meat, eggs, cheese and processed foods.
• Add fiber supplements to your diet if needed. But remember to drink plenty of water because water help fiber work more efficiently.
• Drink at least 8 glasses of water per day.
• Avoid caffeine-containing drinks and alcohol, which can cause dehydration.

Habit

• Don’t ignore the urge to pass motion. The longer you wait, the harder your stool can become.
• Check how you sit on the toilet. Raising your feet, leaning back or squatting may make having a bowel movement easier.
• Exercise regularly to prevent or treat constipation by lowering the time it takes for food to move through large intestine. Hence less water will be absorbed from the stool into body.
• Do not read, use your phone or other devices while trying to move your bowels.

Health Supplements

Probiotics

Probiotics can play a key role in helping to relieve constipation, but it can be confusing trying to choose the correct and most effective one. Here we aim to help you get the most out of your friendly bacteria.
Bifidobacteria and Lactobacillus species are the majority bacteria found in our large intestine, hence probiotics with specific strains belonging to these species are regarded as the most suitable in helping to relieve constipation.
Megalive Floramax Pro, Megalive Flora 60 Plus, Bio-life A.B Junior Pre & Probiotics, Hexbio etc are probiotics supplements containing those strains which can be found in the market. Generally, probiotic food and supplements are thought to be safe for most people including during pregnancy and breastfeeding. Talk to your doctor or pharmacist, choosing the most suitable probiotics for you and your family, turning unhappy tummies to happy ones.

Over-the-counter

There are a number of options to help treat constipation despite to the lifestyle changes. They can be found over-the-counter without a prescription and come in many forms like pills, powders (to mix with water), enemas or suppositories. Talk with your pharmacist to help you choose wisely.

Hemorrhoids also knows as piles that occur inside and around the anal passage. They are quite common to be happened. Hemorrhoids can either be internal or external. Internal hemorrhoids develop within the anus or rectum. External hemorrhoids develop outside of the anus. External hemorrhoids are the most common and most troublesome. Hemorrhoids cause pain, itching, bleeding and difficulty sitting. Fortunately, they are treatable.

Signs and Symptoms

Signs and symptoms of hemorrhoids usually depend on the types of hemorrhoids.

External hemorrhoids

These are under the skin around your anus. Signs and symptoms are:
– Itching and irritation in your anal region
– Pain or discomfort
– Swelling around your anus
– Bleeding

Internal hemorrhoids

Internal hemorrhoids lie inside the rectum, which usually you can’t see or feel it. But straining or irritation when passing stool can cause:
– Painless bleeding, you might notice small amount of bright red blood on toilet tissue or in the toilet.
– A hemorrhoid to push through the anal opening ( prolapsed or protruding hemorrhoid), resulting in pain or irritation.

Causes

Hemorrhoids are usually caused by constipation. Constipation can make you to strain when you go to toilet so it puts pressure on the blood vessel in the anus which ca make them become swelling.

Other things can increase the risk of getting hemorrhoids are:
– Ageing
– Being obese
– Sitting for long periods of time on the toilet
– Regularly lifting heavy things
– Straining during bowel movement
– Having diarrhea or constipation
– Pregnancy

Complications

Anemia

It is rarely happen, but chronic blood loss from hemorrhoids may cause anemia.

Strangulated Hemorrhoid

If the blood supply to an internal hemorrhoid is cut off, then the hemorrhoid may be “strangulated,” which can cause extreme pain.

Blood Clot

Occasionally, a clot can form in a hemorrhoid which know as thrombosed hemorrhoid. Although it is not dangerous, but it can cause extremely painful.

Preventions

Eat high fiber foods

Eat more fruits, vegetables and whole grains. It can help in soften the stool that will help you avoid the straining which can cause hemorrhoids and pass the stool more easily.

Drink plenty of fluids

Drink six to eight glasses of water which can help you avoid constipation.

Don’t strain

Straining when you are trying to pass a stool creates greater pressure in the veins in the lower rectum which will cause hemorrhoids.

Obesity

Obesity is another factor of hemorrhoids, and you can lose your weight by exercising regularly, consuming low fat diet and reducing consumption alcohol intake.

Good Hygiene

Practice good hygiene by cleaning your anus with warm water during a shower or bath every day and keep your bottom clean and dry. But don’t use soap, as soap can aggravate hemorrhoids. Also avoid using dry or rough toilet paper when you wipe after a bowel movement.

Treatments

Fiber supplements

Most of people don’t get the enough fiber intake daily. And studies shown that over the counter fiber supplements such as psyllium or methylcellulose improved overall symptoms and bleeding from hemorrhoids. 
But when you eat fiber supplement must be make drink enough of water daily. It can cause constipation if it does not.

Sitz bath

A sitz bath is referred to sitting a few inches of warm water 3 times a day for 15 to 20 minutes. A sitz bath may help in decrease the inflammation of hemorrhoids. Drying off the anal area completely after sitz bath which can minimize the moisture that can irritate the skin around your rectal area. 

Medical procedures

If home treatments aren’t helping with your hemorrhoids, your doctor might recommend getting a rubber band ligation. This procedure involves the doctor cutting off circulation to the hemorrhoid by placing a rubber band around it.
This causes loss of circulation to the hemorrhoid, forcing it to shrink. This procedure should only be performed by a medical professional.

Ever wonder how strong the sunlight in Malaysia is?

Putting aside the scorching temperature and blinding brightness, there’s something within Malaysia’s sunlight that is more worrying – Ultraviolet radiation (UV).  According to the Who Health Organisation (WHO) INTERSUN program, the level of UV radiation can be measured using UV Index such as below:

And unsurprisingly, Malaysia in general is usually exposed under UV index 9 to 11+ most of the time all year round.

You may wonder what’s the big deal about UV radiation.

To understand that we’ll need to look into the types of UV radiation that we are commonly exposed to in the atmosphere – UVA and UVB.

Up to 95% of the UV radiation that reaches Earth’s surface is UVA. UVA rays are much more prevalent on Earth and are always present regardless of season or time of day due to its longer wavelength giving it the ability to penetrate through clouds and glass. Although they are less intense than UVB, UVA can penetrate the skin more deeply and cause skin aging and wrinkling. Exposing to UVA also leads to injury in the DNA of the skin. In order to prevent further DNA damage, the skin darkens, causing skin tanning. Even though UVA does not cause significant damage to the epidermis, the outermost layer of skin where most skin cancers occur, they do still bring damage to a deeper layer of the epidermis and thus still contribute to and may initiate skin cancer to develop.

UVB on the other hand is known to be the main reason our skin reddens and gets sunburn when exposed to sunlight for too long. Because of their shorter wavelength, they can only reach and damage the more superficial layer of the epidermis, but they play a big role in the development of skin cancer. UVB intensity varies throughout the day and usually is most intense between 11.00 am to 3.00 pm in Malaysia. UVB does not pass through glass significantly, but it can be reflected and bounce back on a reflective surface, hitting your skin twice.

So to summarise:

So how do we protect ourselves from the harm of UV rays?

One way is to apply sunscreen or sunblock. To evaluate how effective the sunscreen is, you can look at its Sun Protection Factor (SPF). The SPF value of a sunscreen indicates how much longer it will take for your skin to redden and get sunburnt by UVB rays when the sunscreen is applied, compared to when you do not apply any sunscreen. If you usually get sunburnt within 10 minutes under the sun when not applying sunscreen, applying a sunscreen with SP15 will delay the time till sunburnt to 15 times longer. So now your skin takes 150 minutes to get sunburnt.

Some of you may think: What if I want to prevent my skin from darkening because of sunlight exposure?  Then you should be checking out the PA value of the sunscreen. Basically, the more + is added to the back of PA, the better the protection against UVA.

•             PA+ = Some UVA protection.

•             PA++ = Moderate UVA protection.

•             PA+++ = High UVA protection.

•             PA++++ = Extremely High UVA protection.

Since we want to reduce the damage of both UVA and UVB, it is always better to look for broad-spectrum sunscreen and provides protection towards both types of UV rays.

Here we recommend you always use a broad-spectrum sunscreen with at least SPF 15 for daily activity. However, for extended outdoor activities, at least SPF 30 sunscreen should be applied. Keep in mind that sunscreens will start to lose effectiveness over time regardless of its SPF value, so it is important to reapply them every 2 hours. If you are going for a swim or activities that will cause heavy sweating, choose a sunscreen that indicates water-resistant or sweat resistant. Water-resistant sunscreen will remain effective for 40 minutes when swimming while sweat-resistant sunscreen will last 80 minutes when sweating. There is no “waterproof” or “sweatproof” sunscreen so you will still need to reapply the sunscreen frequently.  In order to let sunscreen function properly, always apply it 30 minutes before going out.

Apart from using sunscreen, you can protect yourself from UV rays by wearing clothing with UV cutting properties. Look for clothes with higher UPF (Ultraviolet Protection Factor). The higher the UPF, the less UV can penetrate through the clothing. Clothing with a UPF rating of 30 will allow only 1/30th (about 3 percent) of UV to pass through it and the UPF rating of 50 will only let 2 percent of UV to penetrate.

Even if you are unable to find clothes that claim to have UPF, you can choose to wear more tightly-woven but loose-fitting clothing as they provide more barrier between your skin and the sun. Clothes made from mixture or fully heavyweight natural fabrics like cotton, linen and light synthetic fabrics like polyester, nylon and spandex are some of the good choices. Wearing darker and more vibrant colour clothing will also absorb more UV and prevent them from reflecting other parts of your body when compared to clothing with pale colours. Remember clothes will also start to stretch and lose their colour after being worn and washed for some time, and therefore loses some of its sun-protective effects. So I guess that gives us more reason to buy new clothes once in a while.

Even with the above precautions taken, it is still best to stay in the shade as much as possible when going out. Wearing UV-blocking sunglasses and wide-brimmed hats helps too.

Hopefully, with this, you will be able to protect yourself from the damage of UV better in the future. Stay healthy, stay safe!