Skin Care 内养外护 靓肤之道 -- 莱佛士糖尿病和内分泌医疗中心主任营养师谢慧锶 (内养外护 靓肤之道 专家传授佳节护肤要领)

莱佛士糖尿病和内分泌医疗中心主任营养师谢慧锶提到，糖分可能引起炎症，摄入过多添加糖的饮食，尤其是果糖，可能导致胶原蛋白产生糖化反应，进而造成皮肤组织硬化和衰老。加工食品的糖分和盐分往往偏高，应限制摄取量。

此外，人们要避免过量饮用酒精饮品。许芸佩医生告诫，这会使银屑病恶化，还可能导致人体和皮肤处于脱水状态。谢慧锶说，酒精或会导致皮肤发红和引起荨麻疹。有酒精不耐者应该避免饮酒。

谢慧锶提醒饮食方面的其他注意事项：

·食物添加剂包括防腐剂和色素，或会导致某些人出现炎症。建议尽可能吃天然食品。

·饮食中的盐分摄取太多容易引起皮肤脱水，应尽量减少高盐食物和零食，多喝白开水。

·辛辣食物可能使某些群体排汗或体温增加，或会刺激皮肤。

另一方面，健康饮食能促进皮肤健康。许芸佩医生说，对皮肤有益的食物包括含有抗氧化剂的蔬菜和水果。此外，日常的良好习惯如适当补充水分，以及确保每天至少有七到八个小时的充足睡眠，不仅对皮肤有良好影响，也对整体健康有帮助。

谢慧锶说，日常三餐可多留意以下营养素：

a. 欧米伽3（Omega-3）是健康细胞膜的必需脂肪酸，具有抗炎作用。这可通过富含脂肪的鱼类、亚麻籽和核桃摄取。

b. 锌质是皮肤细胞生长的必需营养成分。缺乏锌质或导致皮炎和脱发。含有锌质的食物包括瘦肉、豆腐、扁豆、蚝和南瓜籽。

c. 维生素C对皮肤细胞的生长，防止光损伤和维持胶原蛋白皆很重要。富含维生素C的食物有柑橘类水果、奇异果、红色灯笼椒，以及蔬菜如西兰花和球芽甘蓝（brussel sprouts）。

d. 维生素A是修复皮肤所需的营养素，或有助于防止紫外线伤害。富含维生素A的食物有番薯、南瓜、胡萝卜和番茄。

Info Source:  https://www.zaobao.com.sg/lifestyle/feature/story20221205-1340384

The best way to get the fatty acids EPA and DHA is by eating 6 to 12 ounces of fatty fish every week, says Dr. Louis Ignarro, a Nobel Prize winner and the author of the Book "NO More Heart Disease: How Nitric Oxide Can Prevent--Even Reverse--Heart Disease and Strokes " ISBN 978-0312335823.

The following is from Dr. Louis Ignarro's Facebook 

https://m.facebook.com/DrIgnarro?id=61579935721&_rdr

Note: Dr. Louis Ignarro is a Nobel Prize winner and the author of the Book "NO More Heart Disease: How Nitric Oxide Can Prevent--Even Reverse--Heart Disease and Strokes " ISBN 978-0312335823.

Sent from my iPhone

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Dr. Louis Ignarro

Friday (2014-04-25)  at 11:15pm · 

With all the hype about Omega-3s, it’s easy to forget that the best way to get the fatty acids EPA and DHA is by eating 6 to 12 ounces of fatty fish every week. But if you don’t care for salmon, tuna, mackerel or other fish rich in Omega-3s, supplementing is a great option. Research shows that getting about 1 gram of Omega-3 daily can reduce triglyceride levels, improve overall heart health and lower the risk of depression.

1,050 Likes·31 Comments

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The above photo is from

http://herbal-nutrient.blogspot.sg/2011/10/smart-nutrition-for-healthy-heart_24.html?m=1


Sent from my iPhone

Vegan can die young too: B12 and Omega 3

Vegans Can Die Young Too

http://youtu.be/q7KeRwdIH04

We came across this video (http://youtu.be/q7KeRwdIH04) of a lecture by Dr Michael Greger where he explains animatedly at length about the misconceptions about the vegan/vegetarian diet being 'better'. In fact, there are areas of the vegan diet that can increase our risks if we are not careful to eat a wide variety of fruits, vegetables, nuts and seeds. If you don't have time to watch the entire lecture, do take a look at the 30th and 50th minute marks for the most relevant pointers. Essentially, we should be mindful of getting enough B12 regularly (through fortified food and supplements) and also ensure we nourish our bodies with Omega-3 (through flaxseed and chia seed).

Info source: VSS eNewsletter 1 January 2014 (dated 5 Jan 2014)

The pictures below are from

Whfoods.org

Eat Fish (for omega-3) to Reduce joint Inflammation

Eat Fish (for omega-3) to Reduce joint Inflammation

If you have joint pain from rheumatoid arthritis (RA), eat more fish. 

Fatty coldwater fish like salmon and mackerel are good sources of omega-3 fatty acids. 

(My note: You can eat sardines too for omega-3)

Omega-3s may help keep your joints healthy, as well as reduce inflammation, a cause of joint pain and tenderness in people with RA. Don't like fish? Try fish oil capsules instead.

Info source:

http://www.m.webmd.com/a-to-z-guides/ss/slideshow-keep-joints-healthy?ecd=wnl_day_081813&ctr=wnl-day-081813_ld-stry_3&mb=GULHw1r0yczQttMGkoWNR%40HnVev1imbCX2R%2fDNcXcrE%3d

Eat for Good Vision (by WebMd)

Eat for Good Vision (by WebMd)

Protecting your eyes starts with the food on your plate. Studies have shown that nutrients such as omega-3 fatty acids, lutein, zinc, and vitamins C and E may help ward off age-related vision problems such as macular degeneration and cataracts. 

Regularly eating these foods can help lead to good eye health:

Green, leafy vegetables such as spinach, kale, and collards

Salmon, tuna, and other oily fish

Eggs, nuts, beans, and other non-meat protein sources

Oranges and other citrus fruits or juices

Eating a well-balanced diet also helps you maintain a healthy weight, which makes you less likely to get obesity-related diseases such as type 2 diabetes. Diabetes is the leading cause of blindness in adults.

http://www.webmd.com/eye-health/healthy-vision-for-all-ages-11/good-eyesight?ecd=wnl_men_081613&ctr=wnl-men-081613_ld-stry_1&mb=GULHw1r0yczQttMGkoWNR%40HnVev1imbCX2R%2fDNcXcrE%3d

Natural ways to prevent hearing loss or alleviate hearing problem (including eating whole grains, seeds, nuts, fresh vegetables and fruits)

Natural ways to prevent hearing loss or alleviate hearing problem (including eating whole grains, seeds, nuts, fresh vegetables and fruits)

The following is extracted and adapted from:

http://www.nyrnaturalnews.com/article/what-did-you-say-natural-ways-to-prevent-hearing-loss/

What did you say? Natural ways to prevent hearing loss

Once you begin to suffer from hearing loss usually the only ‘treatment’ offered by doctors is hearing aids – a solution many patients reject as uncomfortable and ineffective. 

There are a a number of more natural approaches worth trying which can work to improve hearing loss and prevent further damage to the ear.

Good nutrition. 

----------------

Make sure your diet is low in saturated animal fat and refined carbohydrates. 

Ears are nourished by the body’s blood supply. 

Fatty foods can reduce blood supply to the ears in the same way they can reduce blood supply to other parts of the body. 

In your diet, boost  the levels of 

1. whole grains, 

2. seeds, 

3. nuts, 

4. fresh vegetables and fruits. 

In your diet, Include plenty of cold-water fish (i.e. salmon, trout, albacore tuna, herring, mackerel, sardines, and anchovies) rich in omega 3 fatty acids. 

Omega 3’s are heart protective and this can translate into better hearing.

Eat foods to increase nutrients beneficial to liver function (Diet for healthy liver) by liverdoctor.com

Info source:

http://www.liverdoctor.com/liver/liver-diet/

Eat foods to increase nutrients beneficial to liver function.

These are:

Vitamin K – green leafy vegetables and alfalfa sprouts.

Arginine – this helps the liver to detoxify ammonia, which is a toxic waste product of protein metabolism. Arginine is found in legumes (beans, peas, and lentils), carob, oats, walnuts, wheatgerm and seeds.

Antioxidants – found in fresh raw juices such as carrot, celery, beetroot, dandelion, apple, pear and green drinks like wheatgrass and barley-grass juice, and fresh fruits, particularly citrus and kiwi fruit.

Selenium – sources of the antioxidant selenium are Brazil nuts, designer yeast powders (very good source), kelp, brown rice, molasses, seafood, wheatgerm, whole-grains, garlic and onions.

Methionine – is essential for detoxification. Is found in legumes, eggs, fish, garlic, onions, seeds and meat.

Essential fatty acids – Seafood, cod liver oil, and fish oil. Seafood may be fresh, canned or frozen such as sardines, salmon, mackerel, tuna, trout, mullet, blue mussels, calamari, tailor, herring, blue eye cod, gemfish. Fresh avocado, fresh raw nuts and seeds, legumes (beans, peas, lentils), whole grains, wheatgerm, green vegetables such as spinach, green peas and green beans, eggplant, cold pressed fresh vegetable and seed oils, freshly ground seeds, especially flaxseeds (linseed), evening primrose oil, black-currant seed oil, star flower oil. Essential fatty acids are required for healthy membranes in every cell of the body and plentiful amounts are required for healthy liver function. This is why strict low fat diets are not beneficial for general health, weight control or liver function.

Natural sulphur compounds – are found in eggs (preferably free range), garlic, onions, leeks, shallots and cruciferous vegetables such as broccoli, cauliflower, cabbage and Brussels sprouts.

Natural Brain Foods for Long-Term Benefits

Natural Brain Foods for Long-Term Benefits

Info source:

http://www.m.webmd.com/food-recipes/features/healthy-foods-eat-brain-power?page=3

Natural Brain Foods for Long-Term Benefits

1. Natural Brain Foods for Alertness: Fish for Omega-3s

"People who eat lots of omega-3s maintain brain capacity, concentration and alertness much better," says Somer.

Kulze recommends getting your omega-3 fatty acids from oily, cold-water fish, such as salmon, mackerel, herring, sardines and trout.

"Wild Alaskan salmon is best," Kulze says. "It has a lot of omega-3s, plus other brain nutrients such as the B vitamins and selenium."

Aim for three servings per week. You can also get omega 3s in fortified eggs.

2. Natural Brain Foods for Cognition: Dark Fruits and Veggies for Antioxidants

"The antioxidants in fruits and vegetables protect the brain from oxidants that damage delicate cell membranes and brain cells, and may cause dementia," Somer says. "Maintaining a high antioxidant level is important for cognition and memory."

Look for darker colored fruits and vegetables for highest levels. Most nutritionists name blueberries as the ultimate antioxidant powerhouse.

3. Natural Brain Foods for Memory: Spinach, Broccoli, and Beans for B Vitamins

"Vitamins like B-6 and B-12 are important in maintaining your nervous system in general and are associated with improved memory and alertness," Somer says.

While B-12 and folic acid (folate) are best absorbed in supplement form, she says, "be aware that as you get older you need more B-12. Foods like spinach, broccoli, or beans are a good source of folate."

2 Eating Tips for Brain Power

1. Don't Skip Breakfast

Hunger hinders concentration. Period. Breakfast will get your neurons popping. And here's one of the best natural brain foods to get your day off right: oatmeal.

"Steel-cut oats would be a great choice," Kulze says. "They are an excellent source of glucose delivered over a long period of time."

2. But Do Skip the Late Nights

No amount of food can help if you're not getting enough rest. Get a good night's sleep, and when you wake up, select foods that will stimulate your taste buds - and your brain as well.

Why Animal-Based Omega-3s are Essential (Why animal-based omega-3 is better than plant-based omega-3) and why krill oil is preferred ( by By Dr. Mercola)

The following is extracted from:

http://articles.mercola.com/sites/articles/archive/2012/11/05/fish-oil-benefits.aspx

Why Animal-Based Omega-3s are Essential

Dietary fish and marine oil supplements such as krill oil are a direct source of EPA and DHA. Plants, on the other hand, contain the parent omega-3, alpha-linolenic acid (ALA), which can be converted into EPA and DHA. However, this conversion is ineffective in general, and appears to get progressively more ineffective with age.

The conversion of ALA to EPA and DHA is typically severely impaired by inhibition of delta 6 desaturase, an enzyme necessary for the conversion. Elevated insulin levels impair this enzyme, and over 80 percent of the U.S. population has elevated insulin levels, so chances are high that you'll be part of this significant majority... Therefore, you want to make sure you get the bulk of your omega-3 from animal sources, not plant sources, to make sure you won't develop a deficiency.

In fact, omega-3 deficiency is likely the sixth biggest killer of Americans, and may be a significant underlying factor in up to 96,000 premature deaths each year.

I prefer krill oil compared to all other animal-based omega-3's because while the metabolic effects of krill oil and fish oil are "essentially similar," krill oil is as effective as fish oil despite the fact that it contains less EPA and DHA.⁸ This is because krill oil is absorbed up to 10-15 times as well as fish oil due to its molecular composition (Its EPA and DHA fatty acid chains are phospholipid bound), and is less prone to oxidation (rancidity) because it is naturally complexed with the potent fat-soluble antioxidant astaxanthin.

Fish oil is in a triglyceride molecule that has to be broken down in your gut to its base fatty acids of DHA and EPA. About 80-85 percent is never absorbed and is eliminated in your intestine (this is why fish oil can cause you to experience burp back and why about half of all people cannot tolerate fish oil). Then once the fatty acids are absorbed into your bloodstream, your liver has to attach it to phoshphatidyl choline for it to be used by your body.

The beauty of krill is that all of it is in the correct form in the original pill, so your body uses virtually 100 percent of it. As a result, most people only need two to three 500-mg capsules of krill oil per day (each capsule typically contains about 50 mg of DHA and 90 mg of EPA) to support optimal brain, and overall, health.

World's Healthiest Foods rich in omega-3 fats (from http://www.whfoods.com/)

Info source:
http://www.whfoods.com/genpage.php?tname=nutrient&dbid=84

It's better to get omega-3 fatty acids from fish than from fish oil supplements. ( from webmd )

It's better to get omega-3 fatty acids from fish than from fish oil supplements.

Stick with fish, not capsules. Most of the encouraging studies have looked at people eating fish, not taking a supplement. Extracted omega-3 fatty acids may not have the full benefits of what's naturally in fish.

Some recent studies of people at higher risk of heart disease did not find that omega-3 supplements helped. People with heart disease should talk to their doctor to see if omega-3 supplements might be a good idea.

Info source:
http://www.m.webmd.com/food-recipes/rm-quiz-fish-fact-fiction?ecd=wnl_hrt_100212&ctr=wnl-hrt-100212_ld-stry

What conditions or symptoms indicate a need for more high-omega-3 foods (from whfoods.org)

Info source:

http://whfoods.org/genpage.php?tname=nutrient&dbid=84

What conditions or symptoms indicate a need for more high-omega-3 foods?

Depression
Cardiovascular Disease
Type 2 Diabetes
Fatigue
Dry, itchy skin
Brittle hair and nails
Inability to concentrate
Joint pain

Sardines, salmon, flax seeds and walnuts are excellent food sources of omega-3 fatty acids.

Depression and vitamins B group and omega-3 and diet

The info below has been extracted from source: http://www.ncbi.nlm.nih.gov/m/pubmed/20232617/


Many patients with depression or anxious mood will benefit from the use of specific dietary supplements, such as a multivitamin-mineral high in B-vitamins and omega-3 fatty acid.

And no matter what the underlying cause of the mood disorder, patients should be counseled about the relationship between food and mood, for the evidence now substantiates what laypeople and medical professionals have long known intuitively: the way we eat affects the way we feel.

The Western diet consumed in a growing number of countries is devoid of many of the key nutrients critical for the proper functioning of the central nervous system.

When making dietary recommendations, clinicians should consider a low-glycemic, modified Mediterranean diet rich in fruits, vegetables, whole grains, and seafood (if not vegetarian) and low in processed, refined foods for optimizing mental health.

The above info extracted from source: http://www.ncbi.nlm.nih.gov/m/pubmed/20232617/

Foods for healthy hair

The same nutritious foods that are good for your body promote stronger, healthier hair. The protein and omega-3 fatty acids in salmon and nuts produce a healthier scalp. Nutrients found in leafy vegetables, beans, and carrots are also good for your hair. Beware of fad diets aimed at quick weight loss. Deficiency of some nutrients, such as zinc, biotin, or protein, can lead to brittle hair or hair loss.

Source: http://www.webmd.com/healthy-beauty/ss/slideshow-best-kept-hair-secrets?ecd=wnl_day_041412

Which Foods Are Rich in Omega-3s? (vby webmd.com)

http://www.webmd.com/diet/omega-3-dha-11/slideshow-omega-3-shopping

Which Foods Are Rich in Omega-3s?

Walnuts: Omega-3s by the Handful

It's easy to add walnuts to a morning bowl of cereal or some snack-time trail mix. They are an excellent source of alpha-linolenic acid (ALA), one of the three omega-3 fatty acids and the one most commonly found in plants. Other nuts, including pecans and pistachios, also contain ALA, although almonds do not.

Enhanced Eggs

Omega-3-enhanced eggs are widely available in stores and farmers markets. They tend to have darker yolks than regular eggs. The omega-3 fatty acid DHA is found in yolks only; egg whites contain no fatty acids. If you eat a breakfast of omega-3-enhanced eggs, you'll start your day with the potential health benefits of omega-3s, including protecting the heart and possibly reducing risks of dementia.

Fish: An Excellent Source

Cold-water fish has the highest concentration of DHA and EPA, the two fatty acids closely linked to heart health. The American Heart Association recommends two servings per week of salmon, tuna, herring, lake trout, sardines, and similar fish. Why? Studies show that the omega-3s DHA and EPA reduce triglycerides, which can lead to blocked arteries. And omega-3s can also help decrease risk of irregular heartbeats.

A Bowl of Beans

Mix Great Northern or kidney beans into soups, chili, and salads to boost your intake of the omega-3 fatty acid ALA. There is more evidence supporting the health benefits of fish-based omega-3s EPA and DHA, but the body can convert some plant-based ALA into EPA and DHA, too.

Fortified Milk and Dairy

Children should also get omega-3 fatty acids, although there's no guideline as to how much. Food sources are preferable to supplements. Omega-3-fortified milk and yogurt might be dairy choices for children who are picky eaters. Many infant formulas now include the omega-3 fatty acid DHA because some research suggests it aids in brain development.

A Splash of Healthy Oil

Choose oils that are high in omega-3 fatty acids for sautéing, baking, and dressing salads. Canola, soybean, and walnut oils are all good choices. Just remember that while omega-3s are good fats, oils are still high in calories, so use them sparingly. And don't worry: High cooking heat won't destroy their benefits.

Spinach, Kale, and Leafy Greens

Add the omega-3 fatty acid ALA to the nutritional benefits found in leafy greens. A spinach salad, a side of sautéed collard greens, and lettuce on a sandwich all boost ALA intake. That's good because fatty acids don't just promote heart health. Studies now suggest they may help other conditions, including cancer, inflammatory bowel disease, lupus, and rheumatoid arthritis.

Seaweed

The same omega-3 fatty acid that's found in cold-water fish -- docosahexaenoic acid (DHA) -- can be found in seaweed and algae. Although seaweed salad can often be found on the menu at sushi restaurants, you might find it in the refrigerated case in the grocery store, too. You're more likely to get the benefits of algae from a daily supplement. Both are good sources of omega-3s for vegetarians.

Bread, Cereal, and Assorted Grains

Pantry staples such as bread, cereal, and pasta are now available with added omega-3s. These functional foods let people eat fatty acids at every meal. It's a good idea, though, to get at least some omega-3s in whole foods such as fish and greens.

Flaxseeds, Flaxseed Oil, and Other Seeds

Flaxseeds have high amounts of ALA omega-3s. But they must be ground shortly before eating to provide benefits. Some ground flaxseeds are sold in special packaging to preserve the fatty acids. Flaxseed oil is another good source of this omega-3. Poppy, pumpkin, and sesame seeds also provide plant-based omega-3s and can be tossed into oatmeal, breads, and salads.

Soy Foods: Tofu, Edamame, and More

Grocery shelves are full of foods made from soybeans: tofu, miso, tempeh, soy milk, and edamame. Soy products have many benefits, including the plant-based fatty acid ALA. Substitute soy-based vegetable protein for ground meat in chili, use soy milk in smoothies, and snack on roasted soybeans to increase omega-3s.

Omega-3 Supplements

Most Americans don't get enough omega-3s in their diets. Consider boosting your intake with fish oil capsules or vegetarian-friendly supplements made from algae. Recommended daily doses vary from 500 mg to 4 grams, so consult your doctor before starting any supplements.