Unhealthy lifestyle is often the root of many chronic diseases and cancer. To prevent diseases and live a long, healthy life, here are some healthy habits and practices we can incorporated into our daily lifestyle.     1. Know your preferences   First, get to know yourself, your lifestyle choice and what works for you is important. While some may prefer a huge breakfast, some on the go would prefer a sandwich. Physical activities wise some may prefer outdoor activities, while some are gym buddies. Everyone have different lifestyle and choices. Identify what works for you the best, so that you are more likely to stick to it.     2. Keep healthy foods at home   The simplest step to eat healthily is to keep healthy food at home. Choose fresh fruits, vegetables and whole foods, such as whole grains, fish, chicken and legumes. While for snacks, nuts, baby carrots, strawberries and blueberries are great, healthy choice.     3. Eat plenty of vegetables daily   Vegetables is rich in fibre, vitamins and minerals, and is an important source of phytonutrients and antioxidants, which supports health and helps to lower the risk of chronic diseases. However, about 95% of Malaysian adults do not consume enough vegetables (and fruits) as recommended. Hence, one is recommended to consume more than three servings of vegetables daily, as recommended by Malaysian Dietary Guideline, and choose a wide variety of vegetables to obtain a wide array of nutrients.     4. Get active   Find physical activities you enjoy, whether it is yoga, pilates, dancing, to outdoor activities like jogging, swimming or hiking. Make time for exercise and engage in physical activity at least thrice a week, 30 minutes every session for great heath. This weekend, get moving with your family!     5. Cook meals at home   You are more likely to make healthier food choices and keep portions in check cooking your own meals at home, in contrary to eating outside meals, which are generally high in calorie, high fat and salt, and serve in large portion. When cooking meals at home, choose fresh ingredients, use healthier cooking methods and reduce the use of oil, salt and sugar.     6. Portion sizes matters   Eating an uncontrolled portion can cause overeating, thus overconsumption of calories, which can lead to obesity and raising the risk of diseases. The Malaysian Healthy Plate, introduced by the Ministry of Health Malaysia recommends filling a quarter of your plate with grains or starchy foods: rice, pasta and bread, another ¼ with protein foods: meat, dairy and legumes and the other ½ of the plate with fruits and vegetables.     7. Stay positive   Practice gratitude and enjoy your life, whether it is enjoying good food or a great workout session. Enjoy every moment and every step of the way and focus on how this healthy lifestyle positively impacts you.

  Stress has detrimental effects on your health, both physically and mentally. This includes weakening your body's defence system, making you more vulnerable to illnesses. Stressing out, when in the long term rises cortisol level in your body.   Cortisol is a primary stress hormone which functions to increase your blood pressure, blood sugar level and inhibit immune function when your body perceive stress.  While short term stress (such as intense strength training) can cause the release of some level of cortisol, it has minimal effect on the immune system. But stress, in the long term, can cause high level of cortisol in the body, which suppresses the immune system and slow down immune responses.   Hence, you tend to catch a cold or get sick easily after stressful events, such as studying for finals or working on huge projects. The imbalances of the immune system causes your body to be more easily attacked by bacteria and viruses, which lead to infections and illnesses. Moreover, studies have also found that high cortisol level in your body can also trigger allergy responses and even worsen symptoms.     Exercise for stress relief   Exercise is beneficial for both your physical and mental health. Studies have shown that regular exercise helps to relieve stress, increases endorphins hormone in your body and boost the immune system. However, not to exercise too much as it can stress your body and immune system. Hence, get the right amount of exercise with recommendation of at least three times per week and at least 30 minutes per session to boost immunity and mood.     Find hobbies you love   Do you know that hobbies help to relieve stress? Studies have found that people with hobbies tend to have lesser stress and are less likely to have low mood and depression. Hence, find hobbies you enjoy doing and make time for the activities you love, such as reading a good book, listening to music and drawing.     Stabilize your immune system   ImmNuPro, formulated with patented Immune Milk Protein Concentrate and β-Glucan, helps to stabilize and balance your immune system, reducing the harmful effects of stress.       ImmNuPro and been clinically proven to stabilize and balance immune system, regulate allergies, provide high-quality protein and maintain gut health, helping you maintain your best state of health at work and throughout your daily life.   Click here to read more about the product  

  Are you getting enough dietary fibre daily? According to Malaysia's Recommended Nutrient Intake, women and men are recommended to consume 25g and 38g of dietary fibre respectively per day. However, Malaysian adults don't meet the recommended needs, with an average of 19.2g dietary fibre intake per day. Fibre is a type of carbohydrate which the body cannot digest and is an essential nutrient needed by the body.   There are two types of dietary fibre, soluble fibre dissolves and forms a gel, which gives stool bulk. Soluble fibre can help reduce blood cholesterol level, reduce blood sugar and makes you feel full. Food sources of soluble fibre include apple, citrus fruits, beans and oats.   While insoluble fibre softens stool and helps to promote bowel movement and improve constipation. Food sources of insoluble fibre include whole-wheat grains, nuts, potatoes, cauliflower and green beans.   The benefits of eating the right amount of dietary fibre:   Weight management Improve constipation Feel fuller Reduce blood cholesterol level Stabilize blood sugar level Reduce risk of diabetes Reduce risk of colon cancer Reduce risk of breast cancer   Your ideal everyday high fibre curcumin drink   VigorPlus energy drink is formulated with high-purity curcumin and is packed with 7.4g fibre per serving. Simple and convenient to drink, VigorPlus helps to fight free radicals,  eliminate toxic waste in the body and reinvigorate your body's energy.     Encourages better absorption of nutrients Vigor Plus contains unique bioavailability enhancers added for better absorption   No sugar added Vigor Plus is made with a sugar-free formula to allow you to enjoy its great taste without adding sugar to your diet.   Paired with strong antioxidants to provide effective liver protection The combination of curcumin and antioxidants compounds effectively protects liver function, effectively reduce GOT and GPT, reducing inflammation and accelerating toxic elimination of live   Eliminates toxic waste and free radicals Improve the elimination of toxic waste and free radicals, boosting your overall vigor

  Have you been actively lately? Exercise regularly is proven to keep you healthy, improve your mood and is great for your brain health. It helps to keep your mind sharp, improve memory and thinking and delay brain aging.      Exercise increases your heart rate and pumps more blood to your brain. This promotes the growth of new brain cells, which helps to improve cognitive function involved in learning, memory and thinking and reduce symptoms of anxiety and depression.  For elderly, regular exercise benefits brain health and lowers risk of developing Alzheimer's disease.     A recent study shown that doing moderate aerobic exercises (walking, cycling etc.) regularly slows brain aging by 10 years. According to the researcher, regular aerobic exercises every week increases grey matter volume in the brain and improve brain function. From aerobic to anaerobic exercise (strength training, weightlifting etc.), physical activities in general improve your blood circulation, which benefits your brain health.     What's good for your heart is good for your head. This new year, start moving and get active with your family!

  Gum diseases are often overlooked. According to Malaysia's National Oral Healthy Survey of Adults, NOHSA (2010), about nine in every ten adults have some form of gum disease. It has surpassed cavities to become the main cause of tooth loss in adults.   More than just the appearance, losing your teeth can affect quality of life and lead to many consequences such as ineffective mastication, altered speech and loss of self confidence.     What causes gum disease?   Gum disease is often caused by poor brushing habits, this can cause long-term accumulation of dental plaques between teeth and around periodontal pockets and gum line. Other factors which can cause gum disease include:   Poor oral hygiene Smoking habit Diabetes Hormonal changes caused by pregnancy Uneven teeth Use of inappropriate dental appliances Weak immunity (caused by serious illnesses)   A study conducted on 450 Malaysian adults showed that 80% of the participants had at least one obvious symptom of gum disease, which include gum bleeding and swelling. However, only 1% of the participants are aware that they have gum problem.     Increases risk of chronic diseases   About 98.3% of Malaysians are lack of oral health knowledge. Besides affecting quality of life, gum disease is often linked to other health problems including heart attack, stroke and diabetes.   People often see gum bleeding after brushing teeth as normal situation. However, this is not to be neglected as it can be sign of gum disease. A check up is always advised to ensure early and proper treatment, preventing gum disease and tooth loss.     Get to know gum disease     Gum disease, also known as periodontal disease, is a serious infection of the soft tissues that supports your teeth, mainly caused by dental plaques. Plaque is a layer of bacteria which feed on the food residues, mainly carbohydrate in your mouth.   Poor oral hygiene can cause plaque to build up between teeth and around periodontal pockets and gum line. These plaques can produce acids in your mouth and cause tissue damage.   Early stage of gum disease can cause gum inflammations (gingivitis), characterized with bleeding and swelling. If not properly diagnosed or treated, it can eventually worsen and cause gum disease, which can damage tissues that hold your teeth in place and cause teeth to loosen or lead to tooth loss.   Keep Your Teeth Healthy and Strong with STOLLE WPC Toothpaste     STOLLE WPC Toothpaste contains unique patented STOLLE milk protein concentrate (MPC), which fights plaque, protects teeth and gum health, and strengthen mucosal immunity, while gently cleanses teeth and freshens breath, giving you and your family strong and healthy teeth all day long.   Patented ingredient STOLLE MPC awarded with worldwide patents in [Prevention of Tooth Decay] and [Anti-inflammatory] Contains immunoglobulins which remove plaque and prevent cavities, keeping your teeth healthy Contains anti-inflammatory factors which reduce gum inflammations, protecting your gum health   You deserve the best and healthiest smile!

  Protein is an essential nutrient that plays important role in the body. It is known as the basis of life and building blocks of the body, needed in all phases of life.     The Roles of Protein     Protein plays several important functions in the body, including the repair, growth and maintenance of skin, hair, nails, muscles tissues and bones. It is also involved in the synthesis of enzymes, hormones and antibodies.     Are You Getting Enough Protein?     However, modern people nowadays tend to not be getting enough protein due to imbalance diet. This can cause protein deficiency, which can lead to various health problems, including stunted growth in children, skin problems, muscle loss, increased risk of bone fracture, obesity and even increased risk of infections.   Watch out for these signs and symptoms of protein deficiency:     1. Gets tired easily   Not getting enough protein can lead to muscle loss and as a result, slow down your metabolism, making you feel tired and lack of energy.     2. Hair loss or brittle nails   Insufficient protein intake can cause hair thinning, hair loss and brittle nails as your body is not getting enough protein needed to maintain hair and nails.     3. Muscle weakness   Our muscles are the biggest reservoir of protein. Protein deficiency can cause our bodies to break down protein to meet other body needs. This can cause muscle weakness and overtime, increase the risk of sarcopenia.     4. Dry skin   Getting enough protein is essential to maintain skin health. Protein deficiency can cause dry and flaky skin, redness and depigmentation of the skin.     5. Weak immunity   Our bodies need protein to make antibodies. Not getting enough protein in the diet can affect antibodies synthesis, which can weaken our immune system and cause us to get sick easily and have higher risk of infection.     6. Slow wound healing   Protein deficiency contributes to slower wound healing as the body is unable to make enough protein responsible for wound healing, as well as reduced formation of collagen.     How Much Protein Should We Eat Per Day?     Protein intake varies from person to person, the amount you need depends on factors including age, body weight, muscle mass and activity levels. According to Malaysia Dietary Guidelines, protein is recommended to contribute to 10-20% of total caloric intake per day.   Healthy adults are recommended to consume 0.8g of protein per kg per day. For instance, a 50kg adult is recommended to consume 40g of protein per day.   While for athletes or those who are physically active, a daily protein intake of 1.2-1.5g of protein per kg is recommended. A higher protein intake is important to help build and repair muscles, as well as recovery from intense physical activity.   Getting enough protein from your diet is important for optimal health, so be sure to always get your daily dose of protein. Food that are great sources of protein include eggs, fish, meat, milk and dairy products and legumes.

  During the covid-19 pandemic, our immune system play an important role in fighting against infections, as well as clearing cancerous, infected and old cells in the body. However, they are often myths about our natural defence system, so what is the truth?     Myths 1: The stronger the immune system, the better   This is not true. While a weak immune system can cause you to get sick easily or has higher risk of infections, having an overly strong or overactive immune system, can be just as harmful and cause health problems such as allergies or even autoimmune diseases (etc. lupus and rheumatoid arthritis), which can lead to complications and inflammations. Hence, it is very important to keep a balanced immune system for well defenced body.     Myths 2: If you are young, you don't have to worry about having a weak immune system   When we were born, our immune system take time to build up and peaks at young age. However, as we grow older, after the age of 40, our immune function begins to decline, in which there is a decrease in immune cells activity and reduction of antibodies production. The weaken of immune system increases the risk of diseases and infections.   Though aging can weaken your immunity, modern people's lifestyle nowadays, such as stress, imbalance diet, lack of sleep and physical inactivity can negatively impact your immune system and cause imbalance. Hence, to all the young people out there, especially during these crucial times, it is still very important to take good care of your immune system!     Myths 3: Stress has no effect on your immune system   While stress is a feeling, it can also negatively affect your physical and mental health, as well as your immunity. Studies have shown that stress, when in the long term can cause the body to produce high levels of cortisol, which is a type of stress hormone that inhibits immune function, causing your imbalance in your immune system. So beware of the effect of stress on your immune health.

  Have you ever sat down and said to yourself - I need to become happier and healthier? Seems like a pretty vague statement, doesn’t it? Commonly known as the most common New Year's Eve wish, when you take on such a huge, and extremely vague, goal – you will most likely fail!   That's often not because you don’t have what it takes to achieve a healthy lifestyle - it's just that such a big and broad goal can be overwhelming. The journey to becoming a healthier and happier individual is just that, a journey. No single task will be able to accomplish this goal. You need to accomplish small, achievable milestones every day.   That said, here are a few simple and realistic things you can do to improve your health and wellness, including giving the goal to improve overall health supplements a try.     a)  Eat slowly and consciously enjoy your food      Did you know that eating too quickly can cause weight gain? According to research, faster eaters are more likely to be overweight, as compared to people who eat more slowly.   As you eat, your body releases ‘fullness hormones’ that tell your brain you’ve eaten and should stop. However, as this process takes about 20 minutes, speedy eaters may consume too much food and only receive this signal later – which explains the ‘post-buffet bloat’ you may feel after a satisfying meal. The next time you’re having a meal, make a conscious effort to eat slower and observe the effect on your appetite.     b)  Drink more water      You may have heard of the saying to “drink 8 glasses of water a day”, yet not many may actually follow this, often choosing to count their total liquid intake instead – which usually includes sodas, coffee, and other beverages. There are numerous benefits of drinking more water – it helps us to control our calorie intake, energises our muscles, keeps our kidneys healthy, and hydrates the skin. As you stay hydrated with water, you’ll also find yourself having fewer cravings for sugary or less healthy beverages.       c)  Read nutrition labels      If weight loss is one of your health goals, make it a habit to read the nutritional labels on your foods during your grocery shopping. Look out for the total amount of calories a product contains, and not just for 1 serving.   d)  Eat more fruits and vegetables      A health survey of Malaysians found that people who ate the most portions of fruits or vegetables (7 or more) each day had a 42% reduced risk of dying (from any cause), compared to individuals who ate less than one portion a day.   e)  Exercise at least 3 times a week      Adults should engage in at least 150 minutes of moderate to vigorous physical activity each week. The reality though, is that only 26% of Malaysians do so. Hitting this goal doesn’t have to be difficult. You can try doing more of an activity you’re already doing or picking an activity you think you’ll enjoy doing, and start doing it! These can be small changes too. For example, instead of walking with your dog, put on your running shoes and jog with your dog. And if you’re already running twice a week, add a third day to explore different routes at a relaxing, enjoyable pace.       f)  Boost your immune system with nutritional supplements      While there are plenty of other ways you can boost your health in general, one of the best ways to do it is to supercharge your immune system with Stolle's  ImmuNuPlus, one of the best supplements for your overall health out there in the market! ImmNuPlus is one of the best supplements for your health because it can help to balance and strengthen our immunity especially during this pandemic.   Some of the reasons why Stolle is the best supplements to improve your overall health such as immune system include:   Over 60 years of research have resulted in more than 20 published scientific studies, 200 awarded patents and international quality awards. Patented bioactive factors such as specific IgG , secretory IgA, lactoferrin and anti-inflammatory factors directly support the immune system by balancing immune responses Our exclusive milk protein concentrate ingredient enhances the immune effects 1.5 times Multiple health care functions (Clinically proven to help balance the immune system and meet nutritional needs of every life stage while also meeting the health needs of the entire family Manufactured by the largest dairy company in New Zealand, assuring the highest product quality Cows are fed year-round on all-natural New Zealand pastures that are scientifically managed, thereby ensuring the highest nutritional value   With Stolle ImmNuPlus, you can ensure your health is always at their fighting fit to keep illnesses at bay. Try it now - download our brochure at https://www.stolle.com.my/en/

  Every 5 seconds in the world, one person has diabetes and in every 30 seconds, one person has a limb amputated due to diabetes every 30 seconds. Diabetes is the world’s fastest growing chronic disease and is the main cause of cardiovascular disease, renal failure and diabetic foot.​ ​ Malaysia has the highest rate of diabetes in Asia. According to National Health Morbidity Suvrey 2019, about 3.9 million people in Malaysia have diabetes, and that the number has soared by 300% in the past 15 years.​ About 1 in every 5 Malaysians have diabetes, and that 49% of them are unaware that they have diabetes.     Diabetes：The Lifestyle Disease     People with diabetes has high blood sugar due to the inability of the body to produce insulin or that the body does not respond to insulin well. Diabetes cannot be cured and if not controlled, high blood sugar level in the long term can damage the blood vessels and increase the risk of complications such as heart attack, kidney disease, blindness, nerve damage and amputation.   Among all diabetes complications, cardiovascular diseases are the main causes of death in people with diabetes. And in Malaysia, diabetes accounts for about 66% of chronic diseases cases.   People with diabetes are also at higher risk of complications and mortality from covid-19 and that in Malaysia, 4 in 10 deaths from covid-19 are diabetic.     The Silent Killer     Diabetes can often be overlooked as there can be no symptoms in the earlier stage. However, certain symptoms can eventually develop or suddenly appear:   Frequent urination Very thirsty Lose weight without trying Gets hungry easily Blurry vision Feels tired easily Slow would healing Gets infected easily Numb or tingling hands or feet     The Risk Factors     There are three types of diabetes: (1) Type 1 diabetes is an autoimmune disease, which causes the body to lose its ability to produce enough insulin. This is often caused by family history or viral infection and is more common in children or teenagers. (2) Type 2 diabetes is the most common type of diabetes, which the body is insulin resistant, causing blood high sugar level. This type of diabetes is more common in adults.   Another type of diabetes is (3) Gestational diabetes, which commonly occurs in the second or third trimester of pregnancy. This type of diabetes can be controlled through healthy diet and regular exercise and is often resolved after pregnancy.   Obesity or overweight is one of the main risk factors of type 2 diabetes. However, not all diabetic patients are overweight. Those who are 45 years and above also has higher risk of getting diabetes. People with family history of diabetes are also at risk. Moreover, low physical activity, high carbs and high sugar diet can also lead to diabetes and various health problems.     Diabetes Prevention     You can’t prevent type 1 diabetes, but through healthy lifestyle and diet, type 2 diabetes and gestational diabetes can be prevented. It is very important to have a balanced diet, choose healthy food (fruits, vegetables and whole grains), maintain a healthy body weight, exercise regularly and do regular body check up for the prevention of diabetes.     Source： Oriental Daily