Merry Christmas Holiday fitness hacks

Holiday fitness hacks The festive season usually means diets and workouts are out the window, but to assuage your guilt, try these tips to moderate the eating and get a little exercise in.

 Chewingum g can actually help reduce food cravings and appetite, so pop some in after you’ve eaten enough at the party. — AFP

ONCE again, Christmas is here.

Your diet and workout may go out the window today, but never mind; it’s a day to find some merriment to light up your heart.

Even if you’re not celebrating Christmas, everyone can savour the holiday and hope that present troubles will pass.

As Malaysians, no doubt the first thing we want to do is get together and feast today – and this activity will probably continue until 2023 rings in.

Excessive eating is one of the main reasons for the additional weight gain, but it is also due to lack of physical activity and exercise.

After bingeing on good food and drinks, we feel guilty and sign up for gym memberships – a new year, a new start.

That’s what we’d like to believe anyway! But, instead of going downhill speedily, why not put your brakes on and glide steadily down the slope for a softer landing?

Try these useful tips to stay fit this holiday season.

Eat before heading out

There will be plenty of parties, dinners, lunches and gatherings, even if they are small ones.

So, eat something before leaving home so that you won’t be tempted to overeat there.

Some people prefer to skip their meals for the day to enjoy the festive spreads later, but that only means you will be enticed to eat more and thwart your digestion.

Foregoing meals actually leads to faster weight gain.

If you have a lot of invitations, eat smaller meals and chew food well.

Remember, the slower you eat, the faster you’ll feel full.

Fill up on salads and veggies

Chances are, if you are at a big party, there will be a variety of dishes to choose from.

Fill up at least half your plate with salads (minimise the dressing) and veggies (potatoes don’t count) as these choices contain very few calories and sugar.

Also, sit further away from the food, especially desserts, so that you have to get up and walk to get second or third helpings. Every little walking step counts!

It also helps prevent you from continuing to pick at a certain food just because it is in front of you.

Load up on water

Drink a lot of water to satiate your appetite and keep hydrated.

It will also prevent a possible hangover if you go overboard with the alcohol.

A dry mouth and a nagging headache are classic symptoms of dehydration.

As a rule of thumb, experts recommend drinking one full glass of water for every alcoholic beverage that you consume.

Bear in mind to drink moderately, and if you’re driving, definitely stick to non-alcoholic beverages.

If you do have one too many alcoholic beverages, have a glass of warm water with lemon or a green tea the next morning.

This will help to activate your system and begin any detoxification process needed.

Also, just prior to going out, have something like some yoghurt and a banana – the protein contained in them slows down stomach digestion, and the potassium will assist in balancing out any salty foods that might exacerbate dehydration.

Many Christmas treats and snacks are full of salt or sugar, which tends to throw your metabolism completely out of balance (including when it come to alcohol), so nibble instead of gobble.

Chew gum after meals

If you chew gum after tucking into your meal, that minty fresh taste and the action of chewing will help you avoid going back for more helpings, even if you’re still hungry.

A few small studies have shown that chewing gum can help reduce cravings and appetite, as well as shave calories.

Research conducted by the University of Rhode Island, United States, found that people who chewed gum every day consumed 68 fewer calories and did not bingeeat later.

Plus, gum chewers actually burned about 5% more calories than non-gum chewers.

Go ahead, chew gum when you have the urge to snack and right after your meals to prevent mindless munching.

However, note that chewing gum can also lead to swallowing air, which can cause bloating, so if you are prone to getting “wind” in your tummy, ignore this tip.

Get out of the house

Fret not if you don’t receive any invitations this year as many are struggling to make ends meet.

Allocate time for family and perhaps plan some outdoor activities that do not involve costs.

Maybe a hike in the forest, a picnic in the park, a frolic in the playground or a walk about town – if the weather permits.

All these will help burn calories while keeping the children entertained.

Squeeze in some strength training

Staying active and maintaining a semblance of an exercise routine may seem like an impossible task with a calendar full of holiday parties and family obligations. But it can be done.

Plan to exercise in the morning before starting your day, when there are minimal distractions.

To maintain the muscle mass that you’ve worked so hard to build, perform your strength-training exercises as you can burn just as many calories as a cardiovascular workout in a shorter span of time. No weights?

No problem, just use your own bodyweight – 20 minutes daily or every other day is enough during this period.

Here are some examples of exercises you can do:

> One-minute jumping jacks and/or marching on the spot with knees high (to warm up).

> Twenty parallel squats.

> Twenty walking lunges.

> A one-minute plank.

> Ten push-ups.

> Twenty bicycle crunches.

> Twenty tricep dips.

> Twenty duck squats (with legs separated and feet turned out).

Opting for meat dishes at the parties and buffets might even mean you will gain some extra muscle – definitely much better than gaining some extra fat!

So, stay healthy, indulge a little bit, keep your face masks on in crowded areas, and as Ella Fitzgerald would sing, Have yourself a merry little Christmas.

See you next year!

RevMathi urugappan is a certified fitness trainer who tries to battle gravity and continues to dance to express herself artistically and nourish her soul. For more information, email starhealth@thestar.com. my. The information contained in this column is for general educational purposes only. neither The Star nor the author gives any warranty on accuracy, completeness, functionality, usefulness or other assurances as to such information. The Star and the author disclaim all responsibility for any losses, damage to property or personal injury suffered directly or indirectly from reliance on such information. 

  The Star Malaysia 25 Dec 2022REVATHI MURUGAPPAN starhealth@thestar.com.my

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Malaysian teens are shorter than the rest

 

 

 

Undernutrition among our adolescents is causing them to be stunted, making them shorter on average than some of our regional neighbours.

` MALAYSIAN teenagers are a short lot – and not because of genetical predisposition.

` One in six local teens are considered stunted at 6-7cm shorter than the World Health Organization’s (WHO’S) standard height reference for adolescents between 10 and 17 years old.

` This is as they are not consuming adequate amounts of the nutrients needed for growth.

` Given that the window for the adolescent growth spurt is very short, yet provides the biggest growth opportunity during our lifetime, this problem of undernutrition needs to be addressed so that our teens can attain their maximum potential height.

` Stunted growth and development caused by undernutrition is common in many regions, especially poorer ones.

` Data from our 2019 National Health and Morbidity Survey (NHMS) showed that one in five Malaysian children aged five and under are stunted.

` This reflects an increasing trend, with 21.8% in 2019 from 17.7% in 2015 and 16.6% in 2011.

` Meanwhile, data from the 2017 NHMS revealed that the adolescent stunting rate was at 8.5%, or one in 12, in the 10- to 17-years-old age group.

` Increased risk of disease

` “This is a high percentage for an upper middle income country like ours.

` “For developed countries, we want to keep this figure below 5%,” comments Universiti Malaya Faculty of Medicine Department of Paediatrics head Professor Dr Muhammad Yazid Jalaludin.

` The average final adult height of Malaysians is 164.7cm for men and 153.3cm for women.

` “If we plot this on the growth chart, we are in the bottom 10th percentile, which means our average height is at the lowest out of 100 countries for both men and women, i.e. we are 8-9cm shorter than the rest.

` “The fact that we are not achieving as much height as other Asian men and women is worrying.

` “We have fallen behind Singapore, Japan and South Korea, although in the 1940s and 1950s, we were around the same height,” he says.

` The average male height is 170.6cm in Singapore, 171.2cm in Japan and 175.3cm in South Korea. For females, it is 160cm in Singapore, 158.8cm in Japan and 162.6cm in South Korea.

` Interestingly, females in South Korea have recorded one of the biggest height increases among the world’s female population over the last century.

` Prof Yazid adds: “Of course, we also have to look at the parents’ height – teens should be plus or minus 8cm from their dad’s or mum’s height.”

` Studies have shown that countries that consume more dairy products and animal proteins have a taller population, compared to countries that rely on rice and wheat, like most Asian countries.

` Some consequences of stunting include poor cognition, poor educational performance at school, lower income and lower economic opportunity.

` And when stunting is accompanied by excessive weight gain later in childhood, the person will develop an increased risk of nutrition-related chronic diseases in adulthood, including obesity, diabetes and heart diseases.

` “A number of them become obese, as when they start to grow older, they get better nutrition and cannot satisfy their hunger, so they eat a lot,” he says.

` However, stunting recovery intervention may enable undernourished children to catch up on height and other developmental markers.

` The crucial years

` Puberty is the time in life when a boy or girl becomes sexually mature.

` This is also when the growth spurt occurs.

` This short period of rapid growth development in children typically lasts around two to three years.

` Prof Yazid explains: “Boys and girls start at different ages.

` “In girls, puberty is when the breasts develop, which can be as early as eight years old, until menarche, i.e. their first period, which is around two or three years after breast development.”

` He adds that the growth spurt usually occurs at the early stage of puberty, so for girls, it occurs around the time of breast development.

` “Once they get their menses, they don’t grow much until the end of the total pubertal period – the gain is only around 2-5cm.

` “During the first two to three years of puberty, most will gain between 17-22cm in height,” he says.

` For boys, puberty begins later, with testicular enlargement that can begin as early as nine to 10 years of age, although it typically occurs around 12 years of age.

` It then takes another two to three years before puberty ends.

` “Only after puberty will boys have a growth spurt and can achieve a 20-25cm height gain.

` “This is when they start having acne, pubic hair, etc

` `

Start them young

 “They can grow really fast, but to help them grow, we need to intervene immediately and cannot wait until their voice changes,” Prof Yazid points out.

He also notes that nobody usually knows when a boy starts puberty as no one checks for testicular enlargement under normal circumstances.

Only a visit to a paediatric endocrinologist is likely to see their testes size being examined.

Where growth happens

All children have growth plates – areas of smooth, elastic cartilage found at the end of each long bone in the body.

This is where growth takes place. When the bones finish growing, the growth plates close.

Girls generally stop growing and reach their maximum height around the age of 14, and boys, around 16.

Doctors can estimate when growth will be completed by determining a child’s bone age.

They do this by taking an X-ray of the left hand and wrist to see if the growth plates are still open.

The bone age may be different from the child’s actual age.

Prof Yazid says: “Bone age is not the same as chronological age.

“For those that go into early puberty, their bone age may be more advanced than chronological age.

“Height gain should really begin before puberty.

“If the girls are short at the start of puberty, we like to delay puberty, because if they were to start their menses with the height of 130cm, then we cannot do much.

“That’s why it’s important to start nutrition, adequate caloric intake and caloric expenditure from a young age for bone lengthening and thickening, so that the child can gain enough height.”

The adolescent phase contributes to 15-20% of adult height, 45% of adult bone mass increase, and 40-50% of adult weight gain.

Nutritional needs

During early adolescence, children require up to twice or more key nutrients to support accelerated growth and development, compared to a younger child.

These include:

> Calcium – up to 85% increase > Protein – up to 154% increase > Magnesium – up to 200% increase

> Phosphorus – up to 170% increase)

> Zinc – up to 75% increase, and > Vitamin K – up to 133% increase.

Results from the 2017 NHMS showed that:

> 89.4% of adolescents did not meet the required nutritional intake (RNI) for calcium

> 98.8% did not meet the RNI for vitamin D, and

> Over 60% did not meet the RNI for vitamin E.

In addition, the survey found that seven out of 10 adolescents habitually skipped breakfast, while another one in two skipped lunch and dinner.

“I’ve encountered a number of adolescents (13-18 years) who have growth issues; they are underweight so they don’t gain much height.

“At this age, physical activity is important for boys, and if they don’t eat much, they lack energy.

“Three out of four kids also don’t take adequate dairy products,” laments Prof Yazid.

A lack of sleep also affects height.

This is as growth hormones are secreted the most between 10pm to midnight before dropping, then rising a bit between 2am to 4am.

He says: “Most of our adolescents sleep late and have poor quality of sleep, so they don’t get the spurt of growth hormones.

“Another factor is physical activity, which enables the secretion of endorphin and serotonin hormones to make you feel good about yourself. “When you feel good and sleep better, it increases the growth hormone secretions.

“Our adolescents love to sleep late, don’t do regular physical activity and skip meals, so how can they grow well?

“With Covid-19, all kids are equally affected as they don’t do much physical activity and spend more time on gadgets.”

Adolescents should aim to incorporate 30-60 minutes of moderate physical activity daily.

“Walking lazily doesn’t count.

“It’s best to exercise in the evening so they can sleep better at night,” he says.

Parents as role models

Prof Yazid says about half of adolescents perceive that their parents don’t know what they do in their free time.

“What and how you eat matters. “Parents need to try to understand their adolescents’ perspective and look into the kinds of food, timing of their food intake/sleep and exercise patterns.

“It’s better to show than to say, because bugging them doesn’t help when parents themselves don’t lead by example.

“So, when food is put on the table, show them how you would eat it.

“Similarly, exercise with them and sleep early.

“Parents are really the best supporters to encourage their children to do all these,” he says.

In terms of dairy products – which are important for development and bone strength – a number of parents think their children don’t need milk beyond the ages of five or seven, and thus, stop serving it to them.

This is incorrect.

Prof Yazid says: “From dairy products, they can get good nutrients.

“They need at least 600ml of milk a day – 400ml can come from milk and the other 200ml can be obtained from other sources such as cheese or yoghurt.”

When regular meals alone do not meet the increased nutrient requirements for their child’s growth, parents can seek advice from their child’s physician and consider nutritional supplements to help improve nutritional intake during this important growth period.

“The height at the start of puberty is so important to determine the final height.

“If we can reduce stunting rates before the age of five, we can definitely reduce its prevalence among adolescents,” concludes Prof Yazid.

The Star Malaysia 

When parents make mistakes 

 One common parenting mistake is jumping to conclusions about your child’s guilt without even giving them a chance to explain first. — Positive Parenting

 

It may be hard to put aside your pride and apologise to your kids, but it will make you a better parent and show your children good values.

IF you have ever mistakenly raised your voice towards your child or blamed him for something he did not do, you must know how awful that feels like.

Parents commit mistakes too, but as authority figures and role models in the family, they may find it hard to right their wrongs.

Mistakes are bound to happen, whether due to stress, overwork, lack of sleep, poor judgement or carelessness.

However, this is not an excuse to be ignorant or dismissive of one’s missteps.

What we can do is to learn from our mistakes today so that we can be better parents tomorrow.

It may not be easy to overcome our ego and admit our mistake to the kids.

But by role-modelling such behaviour, we can teach our kids (and ourselves) to be better human beings.

Common parenting mistakes

To learn from your mistakes, you will first need to accept that a mistake has been made.

It may occur unintentionally or due to past ignorance.

Here are some common mistakes:

> Breaking promises

You promised to take your daughter to her favourite restaurant after she did well in her test, but you were too busy and ended up not going.

Parents promise all kinds of things to their kids, but it can be hard to fulfil all of the promises made.

> Telling lies

White lies are common for various reasons – as an excuse, to avoid difficult topics, and often, to calm children.

Parents may also tell a lie to another person in front of their kids.

Even if the lie seems harmless, it teaches the kids that it is okay to lie – and this is not okay.

> Jumping to conclusions

Some parents tend to blame or scold their kids without giving them a chance to explain things first.

By assuming that our kids’ past behaviours and choices dictate present and future ones, it limits how we view our kids and can cause us to judge them unfairly.

> Using bad words

Rising anger tends to blind us. You may not realise the bad words being uttered and there is no way to retract them once they are said.

It is bad enough when said to another person, but worse when said to your own kids.

> Comparing and criticising

Constructive comments are okay, but belittling your child, comparing him with others, and criticising his weak spots, all with the intention of “building up his character” are not.

> Too much teasing

Joking, teasing and kidding with your kids are some of the ways to have a laugh and fun with them.

However, you may be taking things too far if they are not laughing.

Even worse is if you press them for not being able to take the joke. > Forgetting things

Having a busy schedule may lead to occasional slip-ups, causing you to forget simple errands (e.g. to pick up your child from tuition), or even important events and dates (e.g. your child’s birthday or school sports day).

> Being hypocritical

Parents are the main role model for their kids.

When parents do not practise what they preach, they risk confusing the kids with conflicting messages.

> Hurting them physically

Parents may accidentally inflict physical harm onto their children, e.g. injuring your daughter’s finger while closing the car door.

Some parents also tend to take out their anger or frustrations on their kids (including yelling, cursing and hitting).

Righting the wrong

After realising that you have made a mistake, what can you do?

> Don’t be too hard on yourself

No parent is perfect, so do not beat yourself up too long for being a “horrible parent”.

Instead, focus on correcting your mistake and finding a solution. >

Admit mistakes and apologise

Once you and your child have calmed down somewhat, gently talk about what you regret and apologise for your mistake.

Ask for a “do over” and try to make things right.



This can be a great opportunity to demonstrate forgiveness and humility to your child. > Reconnect with your child

Let your child express how he feels.

Be open, present and willing to listen and engage with him.

Try to put yourself in his shoes and see (and feel) from his point of view.

This will build empathy and a deeper understanding to reconnect with one another.

> Aim to be better

Focus on self-improvement as a person and parent.

Learn to regulate your own emotions by practising self-compassion and learning to stay centred whenever there is a crisis in your household.

Loving your child starts with loving yourself.

It is part of human nature to make mistakes.

In our lifetime, we will (or should) exchange apologies and forgiveness countless times, including as a parent.

The important thing is to acknowledge that a mistake has been made and to learn from it, make amends, reconcile and gradually develop to be a better parent and individual.

- Alexius Cheang is a behavioural psychologist. This article is courtesy of the Malaysian Paediatric Association’s Positive Parenting programme in collaboration with expert partners. For further information, please email starhealth@ thestar.com.my. The information provided is for educational and communication purposes only, and it should not be construed as personal medical advice. Information published in this article is not intended to replace, supplant or augment a consultation with a health professional regarding the reader’s own medical care. The Star does not give any warranty on accuracy, completeness, functionality, usefulness or other assurances as to the content appearing in this column. The Star disclaims all responsibility for any losses, damage to property or personal injury suffered directly or indirectly from reliance on such information. 

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Healthy Ageing

Keep busy, sweat it out, and embrace the years. These are some simple tips on healthy ageing. 


 
THE golden rules of healthy ageing are very simple: eat right, exercise, be your age and do not smoke. Most of all, focus on being happy and don’t forget your life goals.

To embrace the years with positivity, says Professor Makoto Suzuki, 87, one should look at them as chouju, meaning “celebrating long life” in Japanese. “The onus is on us to focus on quality, and work on having many momentous occasions.”

Suzuki, chief director of the Okinawa Research Center for Longevity Science, was speaking to a captive audience at the 1st World Congress of Healthy Aging, in Kuala Lumpur last Wednesday. The title of his talk was, Secrets Of The Okinawan Centenarians’ Longevity.

This specialist in cardiology and gerontology had moved to Okinawa from Tokyo to accept a tenure with the University of Ryukyus 35 years ago. He also had a role model in his own mother, who passed away last year, at the age of 100 years and 10 months.

Forget the wrinkles: Keep active, eat moderately and embrace the years, says Professor Makoto Suzuki, happily posing for a photo with his wife, Yoko.

 

From the lessons gathered from a community that boasts the highest and healthiest longevity rates in the world, Suzuki says a diet laden with vegetables, but less meat, plays a big part in healthy ageing. The goal is to maintain the same body weight one had at the age of 30.

Statistics from 2006 show that women in Okinawa have an average life expectancy of 87 years, about 10 years higher than that of the men. (In Malaysia, life expectancy averages 73.17 years.)

“The Okinawans have a custom of saying ‘harahachibu’ before each meal. This is a reminder not to overeat. Preferably, one should stop when the stomach is about 70% full,” Suzuki says, when met after his talk at the KL Convention Centre.

He also points out that the Okinawan diet is rich in anti-ageing ingredients such as polyphenol, phytoestrogen, isoflavones and good amyloids. These are commonly found in bitter gourd, soybean products like tofu (Okinawa is especially famous for its silky beancurd), brown rice, cereals and fatty fish.

Okinawans also favour the use of mugwort (artemisiabulgaris), touted for its medicinal qualities. Its leaves are dried, ground and used to flavour grilled meats and vegetable stir frys.

Exercise also comes into the equation and Suzuki advises the young to start as early as possible as the effective benefits of that lessens after the age of 40.

The dapper Tan Sri Dr Ahmad Mustaffa Babjee feels it’s important to follow the ways of nature.
 

As an archer and mountain climber himself, he emphasises that the elderly must find a way to sweat it out. Since his move to the flat plains of Okinawa, he has exchanged his climbing gear for a hoe because his wife, Yoko, has a farm where they spend most of their weekends.

For them, as with the majority of Okinawans, it is simply a matter of maintaining ikigai, the Japanese equivalent of raison d’être.

“Don’t worry about the wrinkles or being slow. Just be busy,” says Suzuki, who still lectures and conducts research at Ryukyus.

Inevitably, talk of active, healthy living leads to the question of bedroom frolics – which turns the hearty professor a shade of pink. Although he is not telling, from his exchanges with Yoko, 80, a homoepath, one gathers they are “quite active”.

“Funnily, I asked an Okinawan centenarian the same question but he refused to answer me. However, his wife said it is because of her that he is still healthy,” Suzuki says, laughing.

Death is also inevitable, but for the elderly in that island, what’s far more important than the end of one’s days is the role of the community in ensuring that they have a place in society.

“Elderly people need to have a sense of belonging, to know their role in a family is still valued. One of the reasons why the centenarians of Okinawa are able to lead a happy life is because they are revered by the younger people,” he says.

Suzuki elaborates on a daily ritual called ugan, during which the Okinawans pay respect to their ancestors at the family altar, and air their grievances to the dead. This has a therapeutic effect for the living, as it helps to alleviate stress.

On that loaded issue, fellow speaker Professor Suresh Rattan says mild stress is necessary for healthy living because it helps one stay alert and active. Exercise is one example of beneficial stress, as are brain teasers and games (like Sudoku), all of which help to keep the body flexible and the mind nimble.

Suresh, 57, a biogerontologist at the University of Aarhus’ Department of Molecular Biology in Denmark, spoke about Healthy Ageing – From Molecules To Hormesis. 

On the home front, a specialist in healthy ageing at Pantai Medical Centre, KL, says often, senior citizens are not encouraged to keep pushing themselves, both physically and mentally.

“The Malaysian mindset is that old people should not exert themselves. As a result, their physical and mental faculties are left to decline,” says Dr Rajbans Singh, 52.

To have wellness and health in old age, it is crucial for an individual to take a proactive stand, like taking up tai chi, for example.

It may also be necessary to abstain from fast food and fizzy drinks, Dr Rajbans adds, because the high fat, sugar and sodium contents of these foods can lead to or aggravate conditions like hypertension and diabetes.

For Tan Sri Dr Ahmad Mustaffa Babjee, a fellow of Academy of Science Malaysia, acceptance of one’s age is crucial so that growing old can be seen as a positive, natural process. Do not, for example, tell others that you are 47 when you are in fact 74! Instead, learn to enjoy being your age.

“It is important to be what you are and follow the ways of nature,” says Dr Ahmad, 75, who still cuts a dashing figure with his long snowy locks and thick moustache.

As for death itself, he reckons that it will be similar to being under anaesthesia, hence there is no need to fear.
“I am more afraid of being lonely,” adds Dr Ahmad, who continues to drive his 4WD into the jungle for a spot of bird watching, wildlife photography and white water rafting.

Dr Tan Maw Pin, associate professor of geriatric medicine from Universiti Malaya, says the Malaysian government can do more for the elderly in terms providing much-needed facilities.

“One mistake the planners made was to omit the elderly from the nation’s development plan, believing that as ours is a caring nation, they will automatically be taken care of. This is very well for those who are wealthy and can afford to pay for elderly care. What about those who cannot?” Dr Tan asks.

Datuk Seri Dr T. Devaraj, chairman of Malaysian Hospice Council, notes that the family safety net that once existed has been weakened by urbanisation.

Today, it is not uncommon for young people to leave their parents behind as they migrate to bigger cities to seek employment, says Dr Devaraj, 87. Also, the elderly cannot assume that they can spend their twilight years in their children’s homes.

But leaving everything entirely to welfare is not the answer either, he adds.

Since the early days of Hospice, he had insisted that volunteers make home visits and not have the patients placed in a facility. This is so that their families, too, can play their part in the care-giving process.

“The idea is to have a sharing of responsibilities. If the state completely takes over, then family support will decrease,” adds Dr Devaraj. That, in turn, will make the elderly feel even more alienated.

The World Congress on Healthy Ageing was organised by the Malaysian Healthy Ageing Society.

By GRACE CHEN

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