An apple a day 
Wednesday, March 29, 2006
8 Dont's After a Meal (True/False?)
THERE are many myths floating around concerning various subjects. Some of them are about what NOT to do after a meal. Myths are obviously the fruit of partial or total ignorance, and speculations, handed down from generation to generation. While many of them are totally false, some of them are true or partly true. Here are eight of them:
1. "Don't smoke after a meal because the bad effect (emphysema, cancer, etc.) of smoking a cigarette becomes ten times worse."
This is true in the sense that the natural bodily absorption rate following a meal is heightened, magnifying the ill-effects of tobacco (nicotine) on our system. One stick of cigarette, like one drop of any poison, is one too many.
2. "Don't eat fruits immediately after a meal because this will cause the stomach to bloat with air."
This is not true. Fruits improve our digestion. However, there are people who have some degree of intolerance to fruits (fructose intolerance), who will have the sense of bloating after ingestion of fruits. In general, eating fruits right after a meal is good and well-tolerated by the body. Diabetics should discuss this with their physician since fruits will be additional calories that must be taken into account when computing their "diabetic diet."
3. "Don't drink tea after a meal because tea is high in acid which will harden the protein and make it difficult to digest."
It is true that tea is high in tannin or tannic acid, but the rest of the statement is false. Tea, as a matter of fact, improves our digestion. It is a tonic that invigorates the brain, speeds up the circulation, and makes the stomach digest food easier.
4. "Don't loosen your belt after a meal because this will cause your intestines to twist and get blocked up."
The first part of the statement is a sound advice, but not for the reason given. Not loosening your belt after a meal makes you more conscious that your stomach is full enough, so you do not overeat. Also, the "normal tightness" of the belt provides one a natural "suck-in-the-abdomen technique" of controlling your waistline. It has been shown that sucking in the abdomen (as in the required military posture among cadets, etc) does help prevent "bulging waistlines," since sucking in the belly is nothing but an exercise to contract the muscles of the abdomen. If one does it every moment of awareness, that is like exercising the abdominal muscles every few minutes to make them taut and firm. The part about intestinal twisting and obstruction is false.
5. "Don't bathe after a meal because this will weaken digestion."
While taking a bath (especially a warm one) will divert some blood from the stomach to the skin, taking a bath after a meal will not significantly impair digestion. The general rule is: after a meal, do not to do strenuous activities that will divert a lot of the blood away from the stomach, which needs "enough" blood for digestion. What's enough for one person may be different from another individual's physiologic need.
6. "Don't walk after a meal. The digestive system will be unable to absorb the food."
Walking or strolling after a meal is not bad at all. It will help burn up some calories without significantly diverting blood from the stomach. Only strenuous physical and mental activities are discouraged immediately after a meal.
7. "Don't sleep immediately after a meal because food will not be digested properly and this will lead to gastric infection."
The first part is true: it is not healthy to sleep with a full stomach. Not that it will cause bangungot or pancreatitis (as another myth claims), but gastric distention can lead to some heart irregularity in some people. Habitually sleeping immediately after a meal will also increase the tendency to obesity. As far as gastric infection is concerned, that claim is false.
8. "Don't eat again until after four hours or longer because this will make the stomach stretch and grow larger."
This is not a myth but a sage advice. The stomach grows larger the more often we eat and the more food we eat, stretching our stomach, and conditioning our brain to crave for more food with every meal. And this will inevitably lead to obesity and its dangerous implications and complications. Drinking a tall glass, or two, of water before each meal will distend the stomach somewhat and "fool" the brain and curb the hunger sooner, leading to less total caloric intake. A simple, cheap and great dieting strategy.
- info by Dr Philip S. Chua
1. "Don't smoke after a meal because the bad effect (emphysema, cancer, etc.) of smoking a cigarette becomes ten times worse."
This is true in the sense that the natural bodily absorption rate following a meal is heightened, magnifying the ill-effects of tobacco (nicotine) on our system. One stick of cigarette, like one drop of any poison, is one too many.
2. "Don't eat fruits immediately after a meal because this will cause the stomach to bloat with air."
This is not true. Fruits improve our digestion. However, there are people who have some degree of intolerance to fruits (fructose intolerance), who will have the sense of bloating after ingestion of fruits. In general, eating fruits right after a meal is good and well-tolerated by the body. Diabetics should discuss this with their physician since fruits will be additional calories that must be taken into account when computing their "diabetic diet."
3. "Don't drink tea after a meal because tea is high in acid which will harden the protein and make it difficult to digest."
It is true that tea is high in tannin or tannic acid, but the rest of the statement is false. Tea, as a matter of fact, improves our digestion. It is a tonic that invigorates the brain, speeds up the circulation, and makes the stomach digest food easier.
4. "Don't loosen your belt after a meal because this will cause your intestines to twist and get blocked up."
The first part of the statement is a sound advice, but not for the reason given. Not loosening your belt after a meal makes you more conscious that your stomach is full enough, so you do not overeat. Also, the "normal tightness" of the belt provides one a natural "suck-in-the-abdomen technique" of controlling your waistline. It has been shown that sucking in the abdomen (as in the required military posture among cadets, etc) does help prevent "bulging waistlines," since sucking in the belly is nothing but an exercise to contract the muscles of the abdomen. If one does it every moment of awareness, that is like exercising the abdominal muscles every few minutes to make them taut and firm. The part about intestinal twisting and obstruction is false.
5. "Don't bathe after a meal because this will weaken digestion."
While taking a bath (especially a warm one) will divert some blood from the stomach to the skin, taking a bath after a meal will not significantly impair digestion. The general rule is: after a meal, do not to do strenuous activities that will divert a lot of the blood away from the stomach, which needs "enough" blood for digestion. What's enough for one person may be different from another individual's physiologic need.
6. "Don't walk after a meal. The digestive system will be unable to absorb the food."
Walking or strolling after a meal is not bad at all. It will help burn up some calories without significantly diverting blood from the stomach. Only strenuous physical and mental activities are discouraged immediately after a meal.
7. "Don't sleep immediately after a meal because food will not be digested properly and this will lead to gastric infection."
The first part is true: it is not healthy to sleep with a full stomach. Not that it will cause bangungot or pancreatitis (as another myth claims), but gastric distention can lead to some heart irregularity in some people. Habitually sleeping immediately after a meal will also increase the tendency to obesity. As far as gastric infection is concerned, that claim is false.
8. "Don't eat again until after four hours or longer because this will make the stomach stretch and grow larger."
This is not a myth but a sage advice. The stomach grows larger the more often we eat and the more food we eat, stretching our stomach, and conditioning our brain to crave for more food with every meal. And this will inevitably lead to obesity and its dangerous implications and complications. Drinking a tall glass, or two, of water before each meal will distend the stomach somewhat and "fool" the brain and curb the hunger sooner, leading to less total caloric intake. A simple, cheap and great dieting strategy.
- info by Dr Philip S. Chua
Friday, March 24, 2006
5 Ways to Stay Alert
Our brain tissue is steadily being chipped away with age and according to some studies, by brain shrinkers such as cigarettes and stress. The good news is you can give your brain a workout and restore maximum power with these tips:
1. Take It Easy
Chronic exposure to the hormones released during brain function, and prevents the brain from laying down new memory. To relieve stress, practise relaxation techniques like meditation or yoga.
2. Work That Body
Exercising improves circulation, which may be linked to preserving your brain's sharpness. Ageing shrinks neurons (brain cells) and drains neurotransmitters which communicate between cells, making you forget where you places your keys. However studies show that boosting your heart rate can reverse this process to improve memory and overall brain function. Whether it's walking, swimming or gardening, you'll benefit from regular exercise.
3. Go Shopping
In one study, researchers sought to learn why 75 year old women had better memories than their male counterparts. The reason:Shopping! Study author Professor Guy McKhan, of the Mind/Brain Institute at Johns Hopkins University, says shopping requires more physical and mental activity than sitting around watching golf. Making decisions on what to purchase, for whom, and doing quick calculations help keep the brain active.
4. Appreciate Art
Taking in new, complex images can help slow natural brain deterioration. Scientists at the University of California found that the brain first detects recongnisable patterns, then starts to break down different and new elements. So, instead of enjoying a familiar view, expose your eyes and brain to a painting that actively engages your mind. Download a Kadinsky painting as your desktop wallpaper - each time you look at the abstract artist's work, it'll be like doing 10 brain push-ups.
5. Mental Gymnastics
The next time your boss hands you a difficult project, thank her/him. Studies show that having a mentally demanding job in your 30s to 50s may protect you from Alzheimer's disease. After studying the work tasks of people with an without the disease, researchers found that those who were Alzheimer's free were more likely to have held careers that needed creative thinking or juggling various responsibilities. Daily mental workouts may help the brain build more neural connections and lead researchers Dr Kathleen Smyth say this may help delay the disease's on set. If your job is not mentally challenging enough, try learning a new language, playing mahjong and doing puzzles.
-article taken from The Singapore Women's Weekly
1. Take It Easy
Chronic exposure to the hormones released during brain function, and prevents the brain from laying down new memory. To relieve stress, practise relaxation techniques like meditation or yoga.
2. Work That Body
Exercising improves circulation, which may be linked to preserving your brain's sharpness. Ageing shrinks neurons (brain cells) and drains neurotransmitters which communicate between cells, making you forget where you places your keys. However studies show that boosting your heart rate can reverse this process to improve memory and overall brain function. Whether it's walking, swimming or gardening, you'll benefit from regular exercise.
3. Go Shopping
In one study, researchers sought to learn why 75 year old women had better memories than their male counterparts. The reason:Shopping! Study author Professor Guy McKhan, of the Mind/Brain Institute at Johns Hopkins University, says shopping requires more physical and mental activity than sitting around watching golf. Making decisions on what to purchase, for whom, and doing quick calculations help keep the brain active.
4. Appreciate Art
Taking in new, complex images can help slow natural brain deterioration. Scientists at the University of California found that the brain first detects recongnisable patterns, then starts to break down different and new elements. So, instead of enjoying a familiar view, expose your eyes and brain to a painting that actively engages your mind. Download a Kadinsky painting as your desktop wallpaper - each time you look at the abstract artist's work, it'll be like doing 10 brain push-ups.
5. Mental Gymnastics
The next time your boss hands you a difficult project, thank her/him. Studies show that having a mentally demanding job in your 30s to 50s may protect you from Alzheimer's disease. After studying the work tasks of people with an without the disease, researchers found that those who were Alzheimer's free were more likely to have held careers that needed creative thinking or juggling various responsibilities. Daily mental workouts may help the brain build more neural connections and lead researchers Dr Kathleen Smyth say this may help delay the disease's on set. If your job is not mentally challenging enough, try learning a new language, playing mahjong and doing puzzles.
-article taken from The Singapore Women's Weekly
Thursday, March 23, 2006
Brain Food
These will keep your mind sharp:
- article taken from The Singapore Women's Weekly
- GINKGO - This herb is said to help the memory by increasing the flow or red blood cells to the brain. New studies also show that ginkgo boosts mental sharpness. If on blood-thinning medication, check with your doctor before taking this.
- FOLATE AND B12 - In a study of people aged 60 and older, those with low folate and B12 levels had four times the risk of dementia compared to those with adequate intakes(recommended intake: 400g mcg folate and 6 mcg B12). These vitamins control levels of homocysteine which, when high, may damage brain nerve. Folate sources include cereal and lentlis; B12 sources include salmon and canned sardines.
- APPLES - Research shows that animal brain cells treated with the antioxidant quercetin, found in apples, plums and berries, can resist damage from harmful free radical cells.
- article taken from The Singapore Women's Weekly
