Health & Wellness, Lifestyle

‘Growth Watch Month’ Addresses Childhood Stunting in Malaysia by Empowering Parents and Professionals

Key collaborators launching the IMFeD’s Growth Watch Month 2023

8th June 2023 marks the beginning of Growth Watch Month, which aims to bring parents and healthcare professionals together to avoid stunting in kids and teenagers so they can reach their full development potential for a better future. This annual nationwide event was created by the Malaysian Paediatric Association (MPA) as part of its IMFeD For Growth campaign, which started in 2012.

Launching of Growth Watch Month
Growth Watch Month was jointly launched by the MPA and its partners, namely, the Malaysian Medical Association, Malaysian Family Medicine Specialists’ Association, Malaysian Association of Kindergartens, and Malaysian Association of Registered Early Child Care and Development.

Growth Watch Month is primarily focused on identifying kids and teenagers who are either stunted or at risk of stunting, according to Professor Dr. Lee Way Seah, Chairman of IMFeD For Growth Programme. The organisers will guide their parents on the proper nutritional interventions and assistance required to bring their children’s growth back on track through relevant activities.

While the majority of Malaysian children and adolescents are growing normally, childhood stunting remains a concern for the rest of them.

said Professor Dr Lee Way Seah, Chairman of IMFeD For Growth Programme

Children are expected to reach 60% of their adult height by the age of five. Sadly, according to the National Health and Morbidity Survey (NHMS) 2022, 1 in 5 children, or 21.2%, had stunted growth. Additionally, the NHMS 2022 found that 6.8% of our teenagers were stunted. These individuals were not getting the full advantage of growth spurts that would have brought their potential adult height by an additional 15% to 20%.

Stunting Amongst Children in Malaysia
Stunting has both immediate and long-term effects that are evident. Children with stunts frequently become sick more frequently, lose more learning opportunities, perform less well in school, and have lower self-esteem. They run a possibility of developing stunting as adults, which is linked to a higher risk of developing chronic diseases, reduced economic productivity, and a lower lifetime-earning potential.

We need to nip stunting in the bud.  It always starts with growth faltering.  This is when children are not receiving enough nutrition so their growth rate literally ‘slows’ down. Without adequate energy, protein, fats and micronutrients, including calcium, vitamin D and so on, their bones and muscles will not be able to develop at a healthy rate.

continued Professor Dr Lee Way Seah, Chairman of IMFeD For Growth Programme

Faltering growth can happen at any stage between childhood and adolescence, and because it usually happens gradually, it frequently goes undetected. The children might eventually never be able to regain their height and turn into permanently short adults who will have significant challenges for the rest of their lives.

Professor Lee emphasized that in order to attain optimal growth, a number of essential conditions must be met. These conditions include proper feeding habits, optimum nutrition, age-appropriate physical activity levels, and regular growth monitoring starting at a young age. He further stated that parents are encouraged to bring their kids, who are between the ages of 1 to 17, to have their growth evaluated by a medical practitioner who has received training in the M-I-M method.

The M-I-M Method

‘Measure’ is the first M, which stands for measurement. To determine if the children’s growth falls within the normal, at-risk, or stunted limits, the measures of the children’s weight and height are plotted onto WHO growth charts.

The following letter is the “I”, to ‘Identify’ the root problem if the kids’ growth is limited or falters. Malnutrition, unhealthy lifestyle habits, underlying medical conditions, poor parenting skills, or a combination of these, are common causes of development failure in children.

Finally, the medical staff would be equipped to “Manage” the issue. Interventions could include promoting healthy lifestyle behaviour, enhancing parenting skills, and providing adequate and appropriate nutrition.

Activities of Growth Watch Month
Growth Watch Month offers the chance to draw parents’ attention to growth, according to Dr. Selva Kumar Sivapunniam, President of the Malaysian Paediatric Association (MPA).

We will work with all relevant stakeholders to conduct educational activities. These will include media write-ups and interviews. Parents and caregivers will also be able to enjoy a series of four lively Parents Forums, broadcast live over Zoom, and

said Dr Selva Kumar Sivapunniam, President of the Malaysian Paediatric Association (MPA)

The forums will feature a celebrity host and members of the IMFeD For Growth Expert Panel and address subjects including:

  • Feeding, Nutrition And Growth For Tiny Tots
  • Helping Children Shine In School
  • Nurturing Growth Through The Teenage Years
  • Parenting Tips For Healthy Children

Dr. Selva noted that the IMFeD For Growth Annual Screening Campaign, which will be held from August to November 2023 in all IMFeD clinics listed on, will be another significant highlight of Growth Watch Month. Since 2018, IMFeD has screened 127,000 kids.

Panel discussion on “Stunting in Children & Adolescents: Nature or Nature?”

During today’s Growth Watch Month start ceremony, a forum with the title “Stunting in Children and Adolescents: Nature or Nurture?” was held. IMFeD For Growth members gave insightful insights and advice during the session, which was moderated by celebrity host Daphne Iking. The experts include Dr Yong Junina Fadzil, a Consultant Paediatrician and Paediatric Cardiologist; Prof Dr Firdaus Mukhtar, a Clinical Psychologist; and Ms Rozanna M Rosly, a Clinical Dietitian.

For more information about IMFeD Malaysia and Growth Watch Month, visit

Health & Wellness, Lifestyle

United Against Lupus: #UnlockingLupus for a Stronger Support System in Malaysia

Systemic lupus erythematosus (SLE), also known as lupus, is a chronic autoimmune disease1 that requires a lifelong struggle for those who have it. Despite the fact that there are 43 cases of lupus per 100,000 people in Malaysia,2 the disease is underdiagnosed, leaving lupus patients and their caregivers to fight the disease alone. The Malaysian SLE Association (PSLEM) and the Malaysian Society of Rheumatology (MSR) have teamed up with AstraZeneca to launch #UnlockingLupus, a public awareness campaign aimed at promoting early diagnosis and lupus awareness.

The #UnlockingLupus campaign was launched in conjunction with World Lupus Day, and it was officiated by Dr. Izzuna Mudla Mohamed Ghazali, Deputy Director, Malaysian Health Technology Assessment Section, Medical Development Division, Ministry of Health. Also present were Dr. Heselynn Hussein, President of the Malaysian SLE Association, Dr. Syahrul Sazliyana, UKM Rheumatologist and a representative of the Malaysian Society of Rheumatology, and Bernice Chan, Chief Marketing Officer of AstraZeneca.

AstraZeneca is supporting a microsite that was specifically created for the #UnlockingLupus campaign and is located at The microsite acts as a one-stop resource for information on lupus, offering the general public resources for everything from diagnosis to treatment.

From the physical symptoms to the emotional struggles that come with having lupus, it is a constant battle for patients with lupus, their caregivers and loved ones. We believe the best way to support them is to spread awareness through this collaborative campaign that shares more insights on lupus, and how the public can support the patients and caregivers.

said Dr Heselynn Hussein, President of the Malaysian SLE Association

Dr. Heselynn asserts that PSLEM offers an SLE fund to which patients can apply for assistance. Lupus cannot be cured, but with the right care and support, the condition can be controlled. The available treatments help manage the “butterfly” flares while ensuring minimal organ damage, depending on the type and severity of symptoms.

As part of its ongoing efforts to educate the public about lupus, PSLEM organised the “Walk-a-Payung for Lupus” event in conjunction with the recent World Lupus Day on May 10 with the help of AstraZeneca. The walk with umbrellas serves as a metaphor for the support and safety lupus patients need, as well as the effects lupus has on parents and their support network.

Our aim is to help patients be heard and supported in this silent battle. Living with lupus is challenging as it takes a toll on the body and mind. With the campaign microsite, we invite everyone to learn more about lupus, where a diagnosis can be
challenging as the symptoms are often hidden away.

said Dr Syahrul Sazliyana, UKM Rheumatologist and a representative of the Malaysian Society of Rheumatology

Speaking from the perspective of a lupus patient, 66-year-old Jean Chan indicated that lupus has taught her to be resilient. She has lived with lupus for the past 29 years. The constant support, encouragement, care, and love given to the patient is the most crucial element in helping them overcome their negative feelings about having this debilitating illness.

Many living with lupus face challenges with diagnosis, unpredictable disease flares and limited care options. Globally, lupus places a heavy physical, emotional and financial burden on the 5 million people living with the condition. At AstraZeneca, we are working towards a future where people living with lupus have access to quality care. This goal is being advanced through scientific innovation, stronger collaboration with the lupus community, and an increased focus on health equity.

explained Bernice Chan, Chief Marketing Officer, AstraZeneca

Bernice added that their goal is to collaborate with associations using a partnership-driven strategy to educate the public about this chronic illness, encourage early diagnosis, and encourage treatment seeking. Together, they can work to raise the bar for treatment and ultimately help people with lupus live more fully.

Lupus is a chronic illness that can be managed with effective care and a positive environment. Visit for more information about lupus.

Malaysian SLE Organisation (PSLEM)
PSLEM is a non-profit charitable organisation. It was set up in 1994 by doctors and patients to support people living with systemic lupus erythematosus (SLE), and to also promote public understanding of SLE and related Mixed Connective Tissue Disease (MCTD).

Malaysian Society of Rheumatology (MSR)
MSR is a professional society for rheumatologists in Malaysia, that aims to promote the growth of rheumatology as a specialty, improve the state of management of rheumatic diseases, and drive awareness for arthritis awareness among professionals and the public.

AstraZeneca (LSE/STO/Nasdaq: AZN) is a global, science-led biopharmaceutical company that focuses on the discovery, development, and commercialisation of prescription medicines in Oncology, Rare Diseases and BioPharmaceuticals, including Cardiovascular, Renal & Metabolism, and Respiratory & Immunology. Based in Cambridge, UK, AstraZeneca operates in over 100 countries and its innovative medicines are used by millions of patients worldwide. Please visit and follow the Company on Twitter, Instagram and Facebook

About SLE
Systemic Lupus Erythematosus (SLE)
SLE is an autoimmune disease in which the immune system attacks healthy tissue in the body.3 It is a chronic and complex disease with a variety of clinical manifestations that can impact many organs and can cause a range of symptoms, including pain, rashes, fatigue, and swelling in joints and fevers.4 Approximately half of all patients with SLE will have some form of organ damage within 10 years of their diagnosis caused by the disease or existing treatments, which exacerbates symptoms and increases the risk of mortality.3,5,6

1. American College of Rheumatology. Guidelines for referral and management of systemic lupus erythematosus in adults. Arthritis & Rheumatology. 1999; 42: 1785-1796.
2. Chai, H. K., Phipps, M. E., & Chua, K. H. (2012). Genetic Risk Factors of Systemic Lupus Erythematosus in the Malaysian Population: A Minireview. Clinical & Developmental Immunology, 2012, 1.
3. Bruce IN, et al. Factors associated with damage accrual in patients with systemic lupus erythematosus: results from the systemic lupus international collaborating Clinics (SLICC) inception cohort. Ann Rheum Dis. 2015; 74: 1706-1713
4. American College of Rheumatology. Guidelines for referral and management of systemic lupus erythematosus in adults. Arthritis & Rheumatology. 1999; 42: 1785-1796.
5. Segura BT, et al. Damage accrual and mortality over long-term follow-up in 300 patients with systemic lupus erythematosus in a multi-ethnic British cohort. Rheumatol. 2020; 59 (3): 524-533.
6. Chambers SA, et al. Damage and mortality in a group of British patients with systemic lupus erythematosus followed up for over 10 years. Rheumatol. 2009; 48: 673-675.

Health & Wellness, Lifestyle

Systema’s Be #GumProud Campaign Promotes Gum Health Awareness in Malaysia with MSP Partnership

(L-R) Assoc. Prof. Dr. Yee Hway Ann@Anne Yee, Coordinator of Nicotine Addiction Research & Collaborating Centre (NARCC), Prof. Dr. Rahimah Binti Abdul Kadir, Specialist Advisor at Universiti Malaya Centre for Addiction Science Studies (UMCAS), Mr. Kazuo Mabuchi, Managing Director of Southern Lion, Dr. Noormi Binti Othman, Principal Director of Oral Health, Ministry of Health Malaysia, Dr. Yuhaniz Ahmad Yaziz, President of Malaysian Society of Periodontology (MSP), Ybhg. Mejar Jeneral Dato’ Dr. Zulkifli Bin Zainal Abidin, Dental Director of Malaysian Armed Forces Health Services, Ministry Of Defence Malaysia (MINDEF), Assoc. Prof. Dr. Amer Siddiq Amer Nordin, Director Of Universiti Malaya Community Engagement Centre (UMCares) and Assoc. Prof. Dr. Haslina Rani, Lecturer And Public Health Specialist, UKM Faculty Of Dentistry.

In conjunction with Gum Health Day, when gum health awareness is promoted globally, Systema, one of the leading oral care brands from Japan, launched its Be #GumProud campaign in an effort to raise awareness of the significance of gum health. The campaign, which is being run in collaboration with the Malaysia Society of Periodontology (MSP) and the Ministry of Health Malaysia (MOH), aims to educate Malaysians on the value of maintaining good gum health and gum care.

Dr. Noormi Binti Othman, Principal Director of Oral Health, Ministry of Health Malaysia, highlighted the severity of gum disease in Malaysia during the event.

According to the National Oral Health Survey for School Children in Malaysia (NOHSS, 2015), 99.6% of 12-year-old children experienced bleeding gums, which is an early stage and sign of gum disease.  It is estimated in 2019 that 9.2% of adults aged 15 years and above suffer from severe periodontal disease according to the World Health Organization (2022),

said Dr. Noormi Binti Othman, Principal Director of Oral Health, Ministry of Health Malaysia

According to a study done on Malaysian adults by Lion Corporation Japan, the company that owns the Systema brand, 80% of those polled had at least one visible symptom or sign of gum disease, but only 1% were aware that they had it. This demonstrates how Malaysians are less aware of the value of good oral health in general.

Awal Ashaari, Malaysian celebrity

Poor oral hygiene, when combined with other risk factors like tobacco use, is a significant behavioural risk factor. Teaching and empowering Malaysians to perform self-oral health care before or after brushing their teeth is necessary. This includes looking for issues like bleeding gums, food particles, or swelling that can aid in the early detection of oral conditions. While the ministry has made significant efforts over the years to prevent and control gum disease through public education and awareness campaigns as well as by offering affordable and accessible dental services, Dr. Noormi stated that more needs to be done to engage the Malaysian public and raise awareness of the importance of maintaining healthy gums and teeth.

Similarly, Malaysians’ alarmingly low awareness of the condition of their gums concerned Mr. Kazuo Mabuchi, Managing Director of Southern Lion. He asserted that while many Malaysians may be unaware that healthy pink gums are equally crucial for preserving our overall oral health, oral health is frequently associated with white teeth and fresh breath.

As a leading oral care brand from Lion Corporation Japan with over 130 years of experience in periodontal care, Systema sees its role as educating Malaysians on how to better take care of their gums and promote overall oral health. Healthy gums are the foundation for strong teeth. We are delighted to have the support of the Malaysia Society of Periodontology (MSP) and the Ministry of Health Malaysia in this national campaign, which encourages Malaysians to be proud to show off their gums by protecting them and keeping them strong and healthy.

Be #GumProud aims to assist Malaysians in evaluating their gum health and gaining a better understanding of how it affects dental health and the longevity of their teeth. The public can access Systema’s website from May through the end of June 2023 to complete an online assessment of their gum health. Systema will also hold a number of roadshows to inform customers about the value of good oral hygiene habits and the contribution that gum health makes to maintaining teeth and good general health for a quality of life. Customers are urged to take advantage of this chance to assess their own gum health, make improvements, and claim a free starter kit from Systema!

At Southern Lion, we are committed to helping people achieve good gum and overall oral health by using the right toothpaste and toothbrush. Leveraging Systema’s strengths and technology in periodontal disease prevention from Japan, we have created a range of toothbrushes and toothpastes specially designed to protect the gums and help prevent gum problems while maintaining healthy teeth,

said Mr. Kazuo Mabuchi, Managing Director of Southern Lion

Systema Advance Toothpaste formulation with Advance Plaque Buster technology combines three proprietary ingredients that break down plaque biofilm and kill bacteria hidden in gum pockets that can cause gum problems. It is also clinically proven to be 4X better in preventing gum problems! Systema range of 0.02mm super-tapered bristles in toothbrushes help remove plaque physically from between teeth, along the gum line, and inside gum pockets while still being gentle to the gums. This helps to provide 40% better clean between teeth and gum lines yet is 3x gentler on gums than normal toothbrush,

explained Mr. Kenichi Shirota, Associate Senior Manager from Lion Corporation Japan

Our gums protect our teeth. Without the correct gum care, bad bacteria find their way in and around our teeth, causing infection and inflammation. If not addressed at an early stage, it can lead to the destruction of the gum tissue or periodontitis, more commonly known as gum disease. Gum disease starts with plaque, a sticky bacteria-filled film, which builds up under and along the gum line. Besides that, gum disease may even increase the risk of osteoporosis1, heart diseases2, stroke3, and diabetes4,

explained Dr. Mohd Faizal Hafez Hidayat, Vice President of Malaysian Society of Periodontology (MSP)

Gum disease prevention is crucial, and oral health professionals advise starting young to form the habit of caring for your teeth and gums. This is especially useful for detecting and treating gingivitis early on. Our gums can serve as the body’s main line of defence by receiving the proper care and maintenance.

Take a quick online assessment of your current gum health to start your Be #GumProud journey. Remember to try some Systema products to help keep your gums healthy. Visit to learn more about Systema’s Be #GumProud campaign.

1. Osteoporosis and periodontal disease: Javed F, Al-Hezaimi K, Almas K, Romanos GE. Is there a relationship between osteoporosis and periodontal disease? A meta-analysis. J Periodontol. 2010 Mar;81(3):329-43. doi: 10.1902/jop.2009.090510. PMID: 20230763.
2. Heart disease and periodontal disease: Lockhart PB, Bolger AF, Papapanou PN, Osinbowale O, Trevisan M, Levison ME, Taubert KA, Newburger JW, Gornik HL, Gewitz MH, Wilson WR, Smith SC Jr, Baddour LM; American Heart Association Rheumatic Fever, Endocarditis, and Kawasaki Disease Committee of the Council on Cardiovascular Disease in the Young, Council on Epidemiology and Prevention, Council on Peripheral Vascular Disease, and Council on Clinical Cardiology. Periodontal disease and atherosclerotic vascular disease: does the evidence support an independent association?: a scientific statement from the American Heart Association. Circulation. 2012 May 22;125(20):2520-44. doi: 10.1161/CIR.0b013e31825719f3. Epub 2012 Apr 18. PMID: 22514250.
3. Stroke and periodontal disease: Sen S, Giamberardino LD, Moss K, Morelli T, Rosamond WD, Gottesman RF, Beck J, Offenbacher S. Periodontal Disease, Regular Dental Care Use, and Incident Ischemic Stroke. Stroke. 2018 Apr;49(4):914-919. doi: 10.1161/STROKEAHA.117.019413. Epub 2018 Mar 13. PMID: 29535255.
4. Diabetes mellitus and periodontal disease: Chávarry NG, Vettore MV, Sansone C, Sheiham A. The relationship between diabetes mellitus and destructive periodontal disease: a meta-analysis. Oral Health Prev Dent. 2009;7(2):107-27. PMID: 19655603.

About Systema Malaysia
Systema is a leading oral care brand from Japan owned by Lion Corporation Japan and marketed by Lion Corporation Japan’s affiliate, Southern Lion. Systema range of toothpaste and toothbrushes forms an optimal solution to help improve oral health by protecting against gum problems.

For more information, please visit:

Health & Wellness

World Asthma Day to Raise Awareness on Managing Asthma in Malaysia

Asthma is one of the most prevalent respiratory illnesses in Malaysia and has been steadily increasing. In Malaysia, the estimated prevalence of asthma has risen in recent years from 6.4% to 9.4% in children aged 6-7 and from 9% to 13% in children aged 13–14.¹

Asthma Malaysia and AstraZeneca have once again partnered to organise the brand-new “Breathe Better” public campaign at the 1 Mont Kiara mall, in conjunction with World Asthma Day, in light of the rising number of asthma patients in Malaysia and the growing need to educate the public on asthma management.

The purpose of the event was to raise public awareness of the importance of managing asthma well. Dr. Helmy Haja Mydin, a consultant respiratory physician and co-founder of Asthma Malaysia, Dina Nadzir, a Malaysian singer, radio hostess, actress, and television presenter, and Ashwini Saha, a country medical director and the lead for AstraZeneca’s Asia Area Cardiovascular Metabolism Medical Therapeutic Area, officiated the ceremony.

Take Control of Your Asthma
With the theme ‘Take Control of Your Asthma’, the campaign’s goal was to inform participants of the value of using controller medication in addition to reliever medication to manage and treat asthma symptoms over the long term.

It is crucial to increase the knowledge and awareness of the public on how to manage asthma. Getting diagnosed early is vital in order to prevent attacks that can be both disabling and draining. Early and proper control with appropriate medication will not only prevent severe illness, but improve one’s quality of life especially in the face of haze and ongoing risks of respiratory infections. This campaign also serves as an opportunity for healthcare professionals and individuals with asthma to come together and share their experiences and insights with the aim of improving asthma care and management in Malaysia.

said Dr. Helmy in the Breathe Better campaign.

Asthma can be classified as mild, moderate and severe. Patients would need a range of medication types and dosages to control their condition, depending on its severity. In terms of managing asthma, each level calls for a different kind of care. Even when they are skilled at using the inhaler correctly, patients with severe asthma need extra care because they are more likely to experience frequent asthma attacks.

Dr. Helmy indicates that there is still little public knowledge of the three different degrees of severity. It is crucial to keep in mind that most asthma sufferers who receive the proper inhaled therapy can lead normal lives. There are more personalized options available for a smaller subset of patients with severe asthma, but these will need to be modified based on each patient’s needs.

In Malaysia, there were 1,700 cases of asthma-related deaths in 2014. However, according to experts, the vast majority of asthma-related deaths can be prevented with timely and effective treatment.²

World Asthma Day 2023
The World Asthma Day 2023 celebration at 1 Mont Kiara included educational games and an exhibition that highlights important educational messages about asthma, providing a crucial forum for the general public to better comprehend and acquire first-hand knowledge of this respiratory disease. In order to keep the younger attendees interested, the event also featured interactive gaming booths, a colouring competition, and sessions on asthma sharing by local artist Dina. Over the course of two days, there were about 1,200 attendees at the event.

The event was held on 6-7 May 2023. Visit for more details.

About Breathe Better
The Breathe Better campaign educates the public on how to manage asthma effectively in order to reduce complications and enhance people’s quality of life. Its slogan, “Take Control of Your Asthma,” highlights the necessity for each patient to take charge of their asthma and understand what the best course of action is for them.

About Asthma Malaysia
Asthma Malaysia is a non-profitable organisation whose goals are to educate the public about asthma, promote the highest standards of care, and give patients the tools they need to manage their condition.

The goal of Asthma Malaysia is to become the leading portal for asthma in Malaysia by empowering and educating patients. In order to reduce the suffering and fatalities linked to it, we strive to ensure that asthma care in Malaysia is on par with the best in the world.

We want to develop into a group that actively conducts research and runs promotional campaigns to raise awareness of asthma in Malaysia.

1) Dinglasan JL, Tang LY, Chong MC, Al Raimi AM. Asthma prevalence and the relationship between level of knowledge and quality of life among asthmatic schoolchildren in Malaysia. Saudi Med J. 2022 Jan;43(1):113-116. doi: 10.15537/smj.2022.43.1.20210211. PMID: 35022293; PMCID: PMC9280567.
2) The Borneo Post. (2022, June 7). Public awareness key to effective control of asthma. Retrieved from

Also check out info about World Asthma Day 2022

Health & Wellness, Lifestyle, My Personal

7 Tips to Make Healthier Choices for Busy People | Dixon Thum | TEDxMCKL

This is a major throwback. Back in 2018, I was invited to speak for TEDxMCKL with the theme, Beyond Tomorrow. TEDxMCKL aims to provide a clearer vision for the future, with credible and influential speakers discussing topics like health, technology, and volunteerism to empower the youth and help create a brighter world. At that time, I was a Fitness Coach and I shared about tips for a healthier lifestyle, covering topics such as nutrition, hydration, carbohydrates, protein, fats, fruits and vegetables, and staying active. I am an ACE certified personal trainer and fitness enthusiast, who always emphasizes on the importance of discipline in achieving fitness goals. At that point of time, I have given talks at various corporate companies and ran my own Fitness & Nutrition Support Program. Looking back at what I have shared back then, I find the points are still very much relevant and relatable until now. Hence I want to re-share and document the points here in my blog. Here you are – 7 Tips to Make Healthier Choices for Busy People.

Photo by Ella Olsson on

Tip #1:
Eat a carbohydrate-rich meal every day. There is a false belief that carbohydrates should be avoided in order to lose weight. We need carbohydrates to function properly because they give us energy. Simple and complex carbohydrates are the two different types of carbohydrates. Following digestion, simple carbohydrates give you immediate energy, but if you don’t burn off the calories, they’ll be stored as fat. It is therefore advisable to choose the healthier alternatives, which are complex carbohydrates. Brown sugar, brown rice, oatmeal, whole-wheat bread and sweet potatoes are a few examples of complex carbohydrates. These are great alternatives to white carbohydrates. Furthermore, choosing rice over noodles when ordering food is preferable because rice is a natural food as opposed to noodles, which are processed food.

Photo by Malidate Van on

Tip #2:
Protein is a necessary nutrient that helps with tissue repair and muscle growth. Protein can be found in a variety of foods, including milk, yoghurt, chicken, fish, and meat. It is strongly advised, especially after exercise. Whether protein supplements are preferable to real food is a frequently asked question. The availability of healthy food near your gym will determine the answer. It’s best to choose a meal with protein if you have access to healthy food. If that isn’t an option, think about bringing a protein powder to the gym to use as a muscle-replenishing snack after your workout.

Photo by Taryn Elliott on

Tip #3:
The third tip talks about choosing the right fats to eat. It’s critical to understand the distinction between good and bad fats. Monounsaturated fats, found in nuts, avocado, and olive oil, as well as polyunsaturated fats like Omega-3 and Omega-6, which are found in foods like salmon, are healthy fats that can be consumed in moderation. Saturated fats, such as those in milk, yoghurt, and animal oils, are also safe to eat but should only be consumed in moderation. Trans fats, which are present in processed foods, fried foods, and pastries, should be avoided. Regular trans fat consumption can cause cardiovascular diseases.

Photo by Jane Doan on

Tip #4:
The fourth piece of advice is to include fresh fruits and vegetables at every meal. These are significant sources of the vitamins, minerals, and fibre needed for a balanced diet. It’s important to stay away from processed vegetables and dried or preserved fruits that are loaded with flavourings, additives, and preservatives.

Photo by Gustavo Fring on

Tip #5:
Staying hydrated is crucial for our health, so it is advised that we consume at least 2 litres of water daily. It is advised to increase your water intake to 3 litres per day if you engage in strenuous physical activity or perspire a lot in order to replace the water that has been lost by your body. A common question people ask is whether they should drink water before or after meals. Simply drink water whenever you feel thirsty is the simple solution. It’s crucial to pay attention to your body’s signals and drink plenty of water throughout the day.

Photo by Li Sun on

Tip #6:
The five suggestions listed above, all of which have to do with nutrition, demonstrate how important it is to maintain an active lifestyle in order to live a healthier one. It’s not as difficult as it may seem to live a healthier lifestyle if you have a basic understanding of nutrition. But it’s important to burn off the food you eat. By engaging in activities you enjoy, such as bootcamps outdoors or indoor activities like Zumba, yoga, or gym classes, you can maintain your level of activity. Cycling, canoeing, hiking, or jungle trekking on a regular basis can all be advantageous. To burn off what you eat, aim for at least 30 to 60 minutes of exercise each day. The final advice is presented here.

Photo by Ketut Subiyanto on

Tip #7:
Discipline is utmost important in leading a healthier lifestyle. Lack of discipline will impede your progress towards your fitness goals, even if you are aware of tips one through six. Without self-control, you might find it difficult to follow a healthy diet, drink 2 to 3 litres of water per day, or work out for 30 to 60 minutes each day. Thus, the main element that determines whether you will be successful in implementing a healthier lifestyle is discipline.

Enjoy the full version of my talk in TEDxMCKL back in 1 September 2018: