Cho cho cholesterolll!

Hi everyone, how has your year been? It seemed like I have been living as a pig for the past few months. Thanks to my two favourite Chews, I'm back.

So...
Amidst the hectic lifestyle in this era, has anyone stopped to ponder over how healthy you are or what exactly true health is? Were you ever worried about yourself or the people around you?

My sister and my good buddy has recently found out that they were diagnosed with high cholesterol (borderline or so they said) and were really puzzled. How is that possible when they are only in their early twenties? Most people might think. But how is that not possible having lived in a world full of junk and toxins for over twenty years? As times have changed, junk food, processed food and fast food are now more than accessible for all of us as with the all time favourite unhealthy local foods.

The amount of junk we put into our body is beyond imagination as what we see is not everything we see. We are eating all sorts of substances and chemicals that we have absolutely no idea about. And the scariest thing is that most people do not even realise that what they are eating everyday is what that is gradually breaking their body apart.

What is cholesterol?
To put it simply, cholesterol is a fat which appears to be a waxy substance that travels through the bloodstream while being attached to a protein. This is known as a lipoprotein. As we all know that oil (cholesterol) and water (blood) do not mix, cholesterol will end up unusable if it were to travel alone. Thus, the addition of a protein allows it to be easily mixed into the bloodstream.

Our body makes cholesterol
Yes, the liver produces the right amount of cholesterol that we require in order to function. When your diet does not provide enough cholesterol, your body will simply make more.

Why do we need cholesterol?

Cholesterol is needed by the body as it helps with the structure of cell walls. Cholesterol also contributes to the production of Vitamin D, hormones such as estrogen in women and testosterone in men, and bile acids which aid in the digestion of fat in the intestine. 

Two main types of lipoprotein
The difference in the two main types of lipoprotein lies in the amount of protein in relation to lipid.

Low Density Lipoprotein (LDL): LDL has more fat and less protein. LDL carries cholesterol to all the cells in the body. Excess LDL however, deposits cholesterol into the arteries and causes plaque to form. This narrows the arteries and increases the risk of heart attack. LDL is therefore known as the 'bad' cholesterol.

High Density Lipoprotein (HDL): In contrary, HDL contains less fat and more protein. Its function is to pick up excess cholesterol from the cells and arteries and transport it back to the liver. The liver then uses it to make bile or recycles it. HDL is thus known as the 'good' cholesterol.

How to decrease LDL?
Changes in your lifestyle and eating habits and necessary in lowering bad cholesterol. Start exercising, quit smoking and avoid foods high in saturated fat.

Intake of certain foods will also aid in reducing LDL:

1. Almonds are rich in copper, fiber, vitamin E, manganese, magnesium, phosphorous, vitamin B6 and heart-healthy monounsaturated fats. Almonds lower LDL and total cholesterol.

2. Apples contain a powerful antioxidant called polyphenols which acts as a trigger for the liver to clear LDL and reduce the buildup of plaque. Pectin, a soluble fiber that lowers LDL, is also present in apples.

3. Flaxseeds are high in omega-3 fatty acids which help to fight the buildup of plaque. Lignans and soluble fiber in flaxseeds eliminate cholesterol from your body.

4. Garlic lowers the activity of the main enzyme in the liver which produces cholesterol, thereby lowering LDL. Plant nutrients such as alliin, allicin and saponins are also present in garlic which aids in lowering cholesterol, thinning the blood and boosting the immune system.

5. Oatmeal, being a great source of soluble fiber, helps to lower cholesterol and greatly reduce the risk of heart disease and stroke.

6. Extra virgin olive oil is rich in monounsaturated fats and also contains polyphenols. Olive oil also helps to increase HDL.

7. Soybeans and soy products such as tofu increase the ability of the liver to remove cholesterol in the bloodstream, decrease inflammation in the arteries and prevent heart disease.

Foods that increases HDL?

1. Avocados are my personal favourite. It contains a whole lot of essential nutrients and is an excellent source of monounsaturated fats which signicantly lowers LDL cholesterol and raises HDL cholesterol.

2. Chocolate. Yes, chocolate. *excited* But keep to dark chocolate as dark cocoa are rich in flavanol which increases HDL. It also stops LDL cholesterol from being oxidised which can cause inflammation in the arteries that leads to heart attack and stroke.

3. Daily consumption of Orange Juice combined with regular exercise decreases LDL and increases HDL at the same time. Consuming orange juice on a daily basis alone decreases LDL but does not increase HDL. However it does enhance the ability of HDL to pick up more harmful LDL. If your cholesterol level falls under the normal range, the intake of orange juice does not decrease LDL.

4. Pumpkin Seeds and Oil contains phytoestrogens which raises HDL significantly.

5. Red Wine has ten times more polyphenol as compared to white wine and consumed in moderation, increases HDL.

I strongly believe that prevention is better than cure and that balance is key. It is perfectly human for us to be obsessed in the things or indulge in the foods that we love but take some time to re-evalute your lifestyle and diet and also how much benefit or harm each of the things you do or not do has on your health. I definitely do have some comments on people who thinks nothing of their health but well, to each his own. If you care even a tiny bit about your health, then start doing something for yourself today. Anything will do. (:


References
Freeman, M. W., Junge C. (2005) The Harvard Medical School Guide to Lowering Your Cholesterol http://www.webmd.com/cholesterol-management/guide/cholesterol-basics [accessed 14/12/2014]
Web MD Medical Reference (2014) The Basics of Cholesterol http://www.health.harvard.edu/newsweek/Understanding_Cholesterol.htm [accessed 14/12/2014]
Grotto, D. (2013) The Best Things You Can Eat. Boston: Da Capo Press

The Wonders of Food

I bought this book a few months ago at Kinokuniya because it looks awesome. And in fact, it is! I have always been interested about food and nutrition and this book offers a great insight into many foods that you commonly see or eat but have no idea about, whether is it their nutritional content or their healing properties.

The author is a registered dietitian and he talked about how he was interested in nutrition since he was young and how the little changes he made in his diet helped him achieved better health. Using food as medication could really save your life.

There are 2 paragraphs that I like in the introduction of this book.

"Seeking out simple interventions and using food as medication has long been the approach of many cultures throughout the world. Before the advent of modern medicine, the family was dependent on a mother's intuition accompanied by her time-honored remedies as the first line of defense in preserving the family's health and well-being. Going to see the doctor at the first sniffle, cough, or other sign of distress used to be "Plan B" not "Plan A". But as utilization of modern medicine increased, the focus of using food as medicine declined. We have embraced the convenience of statin drugs for reducing cholesterol, when the inclusion of foods with innate heart-properties-such as fatty fish, oats, almonds, and beans-might be just as effective. And many of the shortcuts of modern medicine are not without their costs. In fact, Americans who visit physicians following adverse reactions to medications account for well over two million physician visits each year!"

"Your body needs it all-carbohydrates, protein, fats, vitamins, minerals, enzymes, and plant chemicals. You could buy bottles of dietary supplements and try to do your best to replicate what a healthy diet contains, but isn't eating food that contains all of the building blocks of health naturally a lot simpler and better tasting? Bottom line-no dietary supplement on the market today comes close to providing the life-saving properties of the 101 foods. Proper supplementation can play an important role in maintaining or improving health but it doesn't compare to the healing-power capacity of food! Each food group serves an important function in the body, keeping you healthy and strong."

It is important to really know what you are eating and what you can eat for what purpose. Relying on medication will never help solve your problem and in some cases it may make things worse. Remember to eat real food. Nothing in this world can compare to the healing properties of real food. Keep your fridge full of fresh vegetable and fruits instead of all types of medications. Make sure you are also eating food for their nutrients, not just for their taste. For instance, note how certain cooking methods may destroy the nutrients in certain foods. Always think before you eat. Ensure that you are eating something your body needs and not just something you want or like. Learn to eat. You may not like eating raw vegetables just like I do, but you may want to learn to eat them and overcome your dislikes. Enjoy eating healthy. It's one of the greatest joy in my life. (:

Here are some facts that you may or may not know about these fruits that we see day in and out!

Chiropractic

Hello everybody. My first topic shall be on Chiropractic! Since I have already mentioned it in my previous post, I shall continue to share my experience and also what exactly is Chiropractic about.

Let me start off with my testimonial which I wrote some time back:

"I have scoliosis, uneven shoulders and hips, and Forward Head Posture (FHP) which led to many health challenges such as stiff neck and shoulders, frequent headaches, sleep disturbances, and constipation. Like many others, I learnt to live with it. I thought that everyone has their own health issues and it is normal. I have never heard of chiropractic until I decided to seek treatment for my scoliosis. I was upset with the ‘wait and see’ medical model as my condition has worsened over the years. 

Having started chiropractic care for only a month, I am already seeing improvements. In addition, I learnt a lot on how the body works, the importance of posture, the seriousness of subluxation, and how health challenges are common instead of normal. My FHP has improved slightly, my headaches are less frequent and my constipation is so much better now. It is also easier for me to fall asleep now as compared to how I used to flip and roll for an hour before I could sleep. I am so glad that my body is so responsive and is working really hard to heal. I will never forget my first chiropractic adjustment as it was such an unusual experience. The stiffness in my neck was gone, and I felt lighter and so energetic immediately after. I felt different emotions too. I was upset upon seeing my x-rays but I was happy and grateful upon receiving the adjustment.

Health is definitely a priority to me and I cannot describe how thankful I am to have learnt of chiropractic. I am looking forward to greater improvements in my health and posture. Lastly, I hope more people will get to know of chiropractic as it is truly an amazing and wonderful thing."

11 Jan 2013

:)
And so, I would like to share this amazing and wonderful, miracle-like thing with you. What is Chiropractic all about? It is not possible for me to explain it in just a few sentences or paragraphs. It may be a concept that is hard to grasp for some or it may immediately make sense to you. You may even need to experience it yourself. Whatever it is, I shall do my best to explain it simply. :)

Chiropractic was founded in the 1890s by D. D. Palmer who in 1895, restored the hearing of a man whom was deaf for 17 years through an adjustment.

Chiropractic is a natural, preventive, corrective and proactive approach to health and wellness. The concept of Chiropractic revolves around the Spine and the Central Nervous System. To understand how Chiropractic works, one has to first understand how the body works.

The basic function of our body makes up the philosophy of Chiropractic. First of all, we need to understand that our body is a self-healing organism, which means to say our body has an innate ability to heal itself under natural circumstances. For example, you fell and had a wound at your knee. All you need to do is to clean the wound and it will heal by itself. You need not apply or eat any medication. Whether is it just a cut, flu or a more serious illness, your body is constantly fighting bacteria, viruses, any foreign body or cancer cells and is constantly healing on its own.

Secondly, all bodily functions are controlled by the Central Nervous System which consists of the brain, spinal cord and nerves. Our brain sends messages to all different parts of our body and back through our nerves which travel down the spine. Our nervous system controls our senses, movement, heartbeat, immune system, digestive system, and basically everything. Therefore, proper nerve function is of utmost importance.

What is the correct alignment of our spine?
As you can see from the picture below, our spine should create a straight mid line from the back with level pelvis. From the side, the spine arcs forward in the Cervical region, curves backward in the Thoracic and forward again in the Lumbar area.

However, what happens when there is a misalignment in the spine?
The alignment of the spine greatly affects the function of the nerves. The nerves travel along our spine and exit out at each vertebra as shown below. When there is spinal misalignment, which is also known as Subluxation, it puts tremendous amounts of pressure and irritation on the delicate nerves and interrupts the nerve supply. Depending on which nerves are affected, different types of health breakdowns occur.

Below are some of the effects of Subluxation.

What can Chiropractic help with?
Many people come in to our office to seek treatment for symptoms and conditions like migraines, neck pain, shoulder tension, back pain, knee pain, slipped disc and scoliosis. However there is much more Chiropractic can help with. Besides improving those symptoms and conditions mentioned above, Chiropractic can help to improve eye sight, hearing, sense of smell and taste, breathing, digestive system, sleeping patterns, energy level, muscle strength and coordination, lower blood cholesterol and blood pressure, boost immune system, and even improve the condition of skin, hair and nails.

How does Chiropractic work?
Chiropractic works by removing pressure off the spine and nerves through spinal adjustments which thereafter allow the body to heal on its own as interference to the nervous system is reduced. Different types of exercises and traction are also prescribed to enhance the healing process. Chiropractors also educate the public on ways to improve lifestyle, posture, nutrition and overall health.

A balanced and proactive lifestyle is emphasized in Chiropractic care. Some of the causes of health breakdowns include poor posture, spinal misalignment, poor nutrition, deficiency in certain vitamins or minerals, lack of exercise and lack of sleep.  (I will touch on these subjects in subsequent posts.) Therefore, it is important to believe in your body's innate intelligence and fuel your body with proper nutrition to repair your body and fight off diseases rather than relying on medications whenever a problem comes up. Often times, when things come up, people may attribute it to bad luck or question if it is due to heredity or old age, but have they ever reflected on their lifestyle or their bad habits that may have been the cause of the problems they are facing now?

Why take a reactive approach towards health? Why not take good care of our health now and prevent things from happening by equipping ourselves with the right information and knowledge so as to live a good quality life in many years and decades to come? Instead of adding years to our life, we should be adding life to our years.

Some people may think they are healthy thus they do not require Chiropractic. Most people determine whether they are healthy or not through the presence or absence of symptoms and pain. However, that may not be a good indicator of health as only 10% of our nervous system perceives pain. Therefore, problems can be developing with or without your knowledge. Whether you have symptoms or not, Chiropractic can help you achieve and maintain your optimal health.

Some people may think they are too busy to think about their health. But if you do not take good care of your health now, when do you think you will be taking care of it? When you are sick and suffering? Some people may think of Chiropractic as costly. But is your health not worth your wealth? There are many people who have lost their health and are struggling to find it back by spending thousands of dollars on this medication or that treatment, therapy or surgery, but will they ever find true health back? You may have not cared about your health before, maybe you think you are young or maybe you did not know better because nobody told you, but now I am telling you, as long as you are still alive and kicking, it's never too late to start cherishing your health now. Do not wait till it's too late. Start educating yourself, start educating your loved ones, and educate the next generation.

To others, Chiropractic may be a treatment but to me, Chiropractic is a lifestyle. The importance of health can be explained to one, but it takes that individual to feel and experience for himself to be in sync with good health. I hope that you will be inspired to take that step towards great health today! :)



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Purpose and Background Story

I have always thought of creating such a blog but it has always just been a thought as this is just too time and effort consuming for the lazy me. But recently, I heard a story from a friend and I guess that kind of struck me subconsciously. It was about her friend in Australia who is all about clothes and fashion. Last year, she made a shocking new year's resolution to not buy any clothes the whole year and what she would do is to mix and match all the clothes she has everyday and post them up on her fashion blog. She then started having a lot of followers and she became even more fashionable. I felt that this was not just a motivation for herself but she became a source of motivation for others too. It not only benefited her but it benefited many others as well. And so, I hope that through my health blog, I will be able to start influencing my family, friends and the people around me to really take good care of their health. Health is definitely my first priority in life and I guess I will never understand those who think nothing of health and just waste it away. I guess people just see things differently and that's what makes us all different. I just wish that more people will get to understand my point of view on health and see health in a new different light.

A little background story about myself here. Graduated from Temasek Polytechnic 2 years ago, I spent my full 3 years having fun with my group of girl friends in this business course called Hospitality and Tourism Management. Through my part time jobs, I realised how much I enjoyed being of service to others and I was glad to be in the right course. It was then that I started having a dream of becoming a flight attendant. And so, months after I graduated I confidently went for an interview with this world class airline, only to find out an awful truth. "What's Scoliosis?" I thought to myself and immediately searched the net. It is a condition where the spine deviates from its proper alignment and starts to develop a curve.

Here you go. It's easier to see than for me to explain. It may be mild scoliosis but I guess it's still severe enough for me to be rejected. I was dejected upon receiving the rejection letter but the next day I got myself together and thought about what I should do. I searched about scoliosis, subluxation, treatment... My mind was in a mess thinking about the future. I was told to try out other airlines, I was thinking about treating my condition and how much that would be, I have no money, I need a job, oh my god, I'm screwed up and so on...

Just then, I chanced upon this professional and nice looking website by Wellness for Life Chiropractic. I read about the conditions caused by spinal misalignment and the testimonials of people from all walks of life. It got me interested and I then checked out their Facebook and found out that they were hiring. I'm not sure what got into me, I sent in an enquiry for treatment and I sent my resume to the company too. And tadaa, I am now proud to be a team member of this awesome company WfLC. It was a miracle, it must be fate and I cannot express how grateful I am to have found out about Chiropractic and how well things actually turned out to be. The X-rays above were taken in Dec 2012 when I first started my Chiropractic care. There will be more posts on Chiropractic, please look forward to it! If you have never heard of Chiropractic before, it is pronounced as kai-ro-prac-tic.

I have always been more health conscious than most people around me since I was young. But now that I think about it, my initial motive was to lose weight as there was an incident when I was in Primary 6. I was playing badminton with my sister near my house, I couldn't remember what exactly happened, all I remember was that I got mad at her and she screamed at me saying that I was fat. Danggg. I felt a sharp knife piercing through me. I know it's funny, but it really upset me to the point I stopped eating fried food and drinking soft drinks. I did lose quite some weight in Secondary school as I was more active too. And you know how most people stopped doing the things that helped them get to their goal once it is attained? I was the same. With M and KFC just around the corner, I reverted back to eating fast food with my friends more often than not. I cannot imagine just how much garbage and chemicals I have put in my body those 4 years.

And now, this is what I love to eat. I would cook for myself and my family a few times a week. I am not a great cook so I cook simple soups and dishes using fresh and natural ingredients with easy preparation so it's not time consuming. I used to like heavy flavour so soups like this tasted bland. But now I realised how amazing it is to actually taste the natural flavour of the food itself. I will never step into fast food chains again and now it is definitely for health reasons.

My lunch with Sis today: Celery, Tomato, Carrot and Tofu Soup

As I embark on my journal to better health, it struck me that I shouldn't just be taking care of myself. What about my family? What about my dog? What are they eating? My sisters are eating all sorts of junk food which sometimes even replaces their meal and my dog is eating normal commercial pet food. This got me worried. It was then that I began preparing meals for my family. I understood how difficult it would be to get them to eat well, after all they have been eating unhealthy foods for 20 years. But at least I hope to do whatever I can to add in the good and lessen the bad in their diet. As for my dog, it has become a real headache especially so when he has a very sensitive stomach. If you think it is alright feeding your dog with those canned pet food, you might not be giving your dog the best it can have.

I bought this book "The Whole Pet Diet: Eight Weeks to Great Health for Dogs and Cats" by Andi Brown on Amazon. It was another source of inspiration for me to set up this health blog. As I was reading it, I felt that I must share this information with everyone.

I am going to quote an awesome paragraph from the book:

"Real Food Is the Foundation of Life
Nothing on this planet can grow, live, thrive, or flourish without real food. When we eat real, wholesome, healthy, and natural food, like a chicken and vegetable stew, we support every single one of our biological systems at a deep, cellular level and bolster the body's innate abilities to heal itself and resist disease and degeneration. This holds true for people, plants, and animals."

So stop looking around for this special formula or that special pill which you think will help you attain great health. To achieve optimal health, you just need to supply your body with what it needs in order to function well. Provide your body with real food, adequate rest, sufficient exercise, optimal nerve supply and ensure a positive and active mind, and you will find yourself on your route to great health.

The same goes for your pets if you wish for them to achieve optimal health and not just to live a long life filled with illness and disease. Pet food may contain too much chemicals, preservatives, flavouring, colouring and low quality food that could be harming your pets. If you are worried about your pet, I would urge you to get this book as it contains great information on how to take better care of your cute and lovely little ones. I will be posting more on this the next time so stay tune!

So, what will my posts be on?
Anything on health. There will be posts on nutrition, different types of food and fruits, Chiropractic, posture, ergonomics, exercise, sleep, any interesting books, articles or quotes that I read. I have learnt a lot ever since I started working in WfLC and I hope to share them with you!

Why MY Truths?
Well, what is truth to you? To me, it is something that I believe in, something that I deem true, something that is basically a fact. But along the way, I came to understand that my beliefs may not be someone else's beliefs, and their truths may not be my truths. I will therefore provide information based on my research and things that I regard as the truth. I will not force anyone to believe in everything I will be writing on. Believe them only if they make sense to you. And also, always feel free to comment on my posts, ask questions or correct me.

P.S. make sure to stretch, stand up and walk around, move your body, drink water, rest your eyes, and maintain proper posture if you are on the computer the whole day. OK? (:

Mata ne!

Health Blog

I just had an inspiration to create a health blog and so here's my new blog! I wish to share the things I know with everyone so as to create a more health conscious society. Everyone should know the truth whether or not you choose to believe it. This blog may be filled with MY truths, but I do hope that it will be of help to many in time to come.

Hope you'll look forward to it, my dear family and friends. Cos I'm excited about this myself! :DD