7 superfoods found in your kitchen

Eggs

The word “superfood” can be misleading, as people think it must be some special ingredient that’s expensive and hard to obtain.

But it’s purely marketing – the term was apparently coined by an American company for its marketing campaign.

The focus is just on certain food groups that are more nutritious than others.

For instance, a bunch of bananas will definitely have more health benefits than, say, a slice of bread.

A healthy diet should be based on a mix of different food groups with a variety of nutrients, and it doesn’t necessarily have to be only superfoods.

Here are seven everyday items which fall under the superfood category:

1 Eggs 

Eggs have gotten a bad rep because at one stage, some people believed they were bad for our cholesterol.

However, studies have shown that eggs actually raise HDL (“good” cholesterol) and change the LDL (“bad” cholesterol) profile so that the body can better absorb it.

They provide an amazing number of nutrients such as vitamins A, B12, B2, B5, E, and selenium, and minerals like calcium, iron, potassium, zinc, manganese and folate, which are all contained in the yolk.

The white provides high-quality protein. Egg also has choline, important for brain development, and lutein that protects the eyes.

2 Greek yogurt

Greek yogurt is creamier and thicker than regular yogurt as the extra whey has been strained out.

Rich in calcium and protein, it can improve bone health, reduce hunger pangs, improve gut health, build muscle mass and is said to lower blood pressure as well.

3 Ginger 

Known for its anti-inflammatory, antioxidant and anti-nausea properties, ginger contains gingerol which has potent antioxidant properties.

It is said to ease digestion issues, relieve pain and boost immunity.

Regular consumption has been shown to lower cholesterol and help control blood sugar.

4 Green tea

Packed with antioxidants, green tea can protect against heart disease.

Health experts say green tea supports bone health, boosts memory, lowers cholesterol and may even reduce the risk of stroke.

Many of us rely on coffee to wake us up during the day and give us that shot of energy, but the caffeine in green tea can help you achieve the same results, without you crashing by the second half of the day.

5 Turmeric

Turmeric, often used in Indian and Malay curries, and sometimes added to tea, contains an antioxidant called curcumin which has anti-inflammatory properties.

Due to the anti-inflammatory compound in curcumin, it has been found effective in the treatment of rheumatoid arthritis as well.

Experts also believe it is a potent antioxidant that can neutralise free radicals, and may be effective in delaying brain diseases and other age-related chronic diseases.

It is being studied too for a potential role in preventing cancer.

6 Garlic

We take it for granted as it is so commonly found in the kitchen, but did you know that garlic has been used as a medicinal ingredient even in ancient times?

A good source of manganese, vitamins B6 and C, as well as selenium, it can boost the immune system and protect against the common cold.

It helps reduce blood pressure and lowers cholesterol levels, and this can help in decreasing the risk of heart disease. 

 Studies have also shown that it is helpful in reducing pain from knee osteoarthritis.

7 Olive Oil

Olive oil is not used in Asian context as often as in Western cooking that uses it as a marinade, dressing or cooking agent. 

 Not just any oil, but specifically it is extra virgin olive oil that is said to be good for the heart as it’s high in monounsaturated fat and polyphenols.

High in antioxidants, it also decreases inflammation and lowers blood cholesterol.

Olive oil contains vitamin E and experts say it is also good for the immune system as it supports the production of white blood cells that control inflammation.

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Everyone must do their part as the number of dengue cases this year projected to break a new record

 'CLICK TO ENLARGE'

PETALING JAYA: With the number of dengue cases this year projected to break a new record, health experts say a whole of society approach is what it takes to contain the surge.

They said piecemeal strategies such as fogging or mosquitoes with Wolbachia are not enough to stem an outbreak, and that it is the combination of methods that will save lives.

Time is also of the essence as there are already 59 deaths due to dengue logged this year from January to Sept 9, compared with 56 deaths for the whole of 2022.

There were also 82,485 cases from January to Sept 9, 2023, compared with the 66,102 cases in 2022.

Asia Dengue Voice and Action Group international adviser Prof Dr Tikki Pangestu (pic) said integrated efforts are needed to fight dengue not just by deploying mosquitoes infected with Wolbachia, or vaccines.

Countries at the recent 6th Asia Dengue Summit in Bangkok, Thailand, agreed that what is needed is an integrated holistic set of strategies and initiatives that has five key components, he added.

“The first one is straightforward – surveillance. That’s basically tracking and keeping tabs on viruses, on a number of cases, on the number of mosquitoes,” he said in an interview.

“Secondly, the health system must be ready to manage those who actually get sick with dengue and end up in hospital.

“About 90% of people who get dengue do not need to go to hospital. They can maybe go and see a GP (general practitioner), rest at home and that’s fine.”

“But for the serious cases, hospitals need to be ready to manage and take care of them,” said Prof Pangestu, who is a visiting professor at the Yong Loo Lin School of Medicine, National University of Singapore.

It is only then that vector control measures and vaccines can play a role, he added.

“But the fifth and final one, which is perhaps the most important in terms of a foundational stone behind all the other strategies, is community involvement.

“Community engagement, community buy-in, and community awareness of the dangers of dengue – that is the fifth column.

“It involves community education and community awareness so that in their everyday lives, they make sure that their immediate environment does not encourage mosquito breeding,” said Prof Pangestu.

Another expert, Dr Rahmat Dapari, said the projected outbreak later this year or next year could potentially surpass the historic number of cases in the 2019 outbreak.

Over 130,000 dengue cases were recorded in 2019, beating the previous historic high of 120,836 cases reported for the whole of 2015, said Dr Rahmat of Universiti Putra Malaysia.

But there were fewer deaths in 2019 at 182, compared with 336 in 2015, said the senior medical lecturer and public health medicine specialist.

Dr Rahmat said while various vector control measures have been implemented to reduce disease transmission, including the destruction of mosquito breeding places, fogging, community clean-ups and health education, these methods alone were not sufficient.

Innovations such as Wolbachia-infected mosquitoes and dengue vaccination are promising but there is still a need for communities to do their part, he added.

Wolbachia is a bacterium and a form of biological control that is naturally occurring in 60%-70% of insects, spiders and nematodes.

Selected strains of Wolbachia have been introduced into Aedes aegypti populations to prevent transmission of dengue viruses by the vector.

Currently, the Health Ministry has deployed Wolbachia-carrying Aedes in 28 localities in Malaysia.

“To this end, there needs to be a holistic approach using varied strategies so that dengue can be tackled from every angle.

“This involves collaboration between multiple agencies and different fields of expertise, as well as community engagement and education, together with diverse strategies that address breeding and transmission, and preventive methods,” said Dr Rahmat.

He added that the newly established Dengue Prevention Advocacy Malaysia (DPAM) also plays a crucial role in supporting the government to foster holistic dengue management strategies and reduce resource burdens.

“As a community, we must be well informed of these novel approaches and be more disciplined and proactive in doing our part to support the government in combating dengue.

“By working together, we can make a significant impact and create a safer and healthier environment for all Malaysians,” he said.

Tropical Infectious Diseases Research and Education Centre director Prof Dr Sazaly Abu Bakar said while the number of dengue cases in 2023 may seem high, it is not even half of the cases during pre-pandemic times such as in 2019.

“There must be a full and total commitment by the government to tackle dengue and not just leave it to the Health Ministry,” he said.

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Life after a stroke, post-stroke care crucial

The after-effects of a stroke – whether physical, emotional or psychological – are challenging to navigate. 

STROKE, sometimes called a brain attack, occurs when there is a blockage of blood supply to part of the brain or when a blood vessel in the brain ruptures.

Star Graphic: Vecteezy

Stroke survivors have a wide range of long-term healthcare needs.

After the stroke, they often experience a variety of cognitive, psychosocial and physical difficulties.

The most challenging problems post-stroke are usually physical and cognitive impairment, depressive symptoms, and fatigue.

Even survivors of a mild stroke struggle to regain full independence due to persistent symptoms.

A stroke survivor’s ability to carry out activities of daily living is likely to still be impaired even a year after they had their stroke.

As survivors work towards recovery, they may experience times when they feel like they have taken two steps forward, only to end up taking one step back.

This is normal and to be expected as rehabilitation gains often occur more slowly as time goes by.

Survivors with communication disorders like aphasia (which is caused by damage to the part of the brain that controls language expression and comprehension), would face even more challenges on top of their physical difficulties.

Maintaining basic communication would be a challenging task, let alone engaging in social networks and meaningful activities to reintegrate into their communities.

Unmet needs

After a stroke, survivors often experience emotional and behavioural changes.

The reason is simple: Stroke impairs our brain’s control over our behaviour and emotions.

You or your loved one may experience feelings of irritability, forgetfulness, carelessness or confusion.

About a third of survivors report depressive symptoms and one in five report anxiety in the first months or years after the stroke.

Many stroke survivors and their caregivers also feel abandoned and marginalised by community health services.

Inadequate post-stroke care can create unmet needs for survivors and their caregivers, which are often associated with poor quality of life for the survivor.

These unmet needs can include:

> Rehabilitation and recovery

Stroke patients often require long-term rehabilitation to regain lost function and mobility.

Many patients require ongoing physical, occupational and speech therapy, but may not have access to these services or the financial resources to cover the costs.

> Mental health support

Stroke patients may experience depression, anxiety and other mental health issues because of the physical and emotional challenges of recovery.

Access to mental health services can be limited, and there may also be stigma associated with seeking mental health care.

> Caregiver support

Caregivers play a critical role in supporting stroke patients, but may themselves experience significant stress and burnout.

They may also lack the training and resources needed to provide effective care.

> Social support

Stroke can be a life-changing event that can result in significant changes to a survivor’s social support network.

They may need help rebuilding their social connections and may benefit from peer support groups.

> Education and information

Many stroke survivors and their families have reported feeling overwhelmed and underinformed about the condition and its treatment.

Therefore, they may benefit from access to educational materials, support groups and resources to help them navigate the recovery process. 

> Access to healthcare

Stroke patients may face barriers to accessing healthcare, particularly if they live in rural or remote areas.

They may also face challenges in accessing specialised care, such as neurology and rehabilitation services.

Beyond a year

It is a common belief that a survivor’s physical recovery will plateau a year after the stroke.

In the early stages of rehabilitation after a stroke, you can often recover quickly.

However, after a few months, your progress may slow or stagnate – therapists call this the plateau phase. It is a stage most survivors experience.

But contrary to widespread belief, it doesn’t mean that you can no longer recover any further.

In fact, it is possible to get through the plateau phase and recover even more function.

The goal of rehabilitation is to maintain your function and prevent any deterioration, as well as to better adapt to your longterm limitations.

Maximising physical independence may indeed turn out to be a lifelong task.

The best way to overcome this challenge is to make sure things at home are adapted as necessary to help you get back to your daily life safely.

You may seek advice from a healthcare professional, specifically an occupational therapist, to prescribe customised assistive devices and assistive technology for home modification.

Emotional impact

A stroke is sudden and shocking, and can affect every part of your life, including your emotional well-being.

Every stroke experience is unique, but to most survivors, it feels like a loss of life.

Most survivors come to accept their physical disability, but many remain emotionally vulnerable years after their stroke.

The loss of physical independence may result in a loss of sense of identity, as well as guilt over the burden they are now posing to their family members.

Hence, ongoing psychological support from family, friends and/or healthcare professionals may be needed.

Providing flexible psychological support for stroke survivors can be achieved through a variety of approaches, including:

> Individual therapy

Stroke survivors may benefit from individual therapy sessions with a licensed therapist.

These sessions can be tailored to the person’s specific needs. 

> Teletherapy

Teletherapy allows stroke survivors to receive psychological support remotely, via video conferencing or phone calls.

This can be particularly helpful for patients who are unable to travel to the counselling centre, or who live in rural or remote areas.

> Group therapy

In addition to providing therapy in a group, group therapy sessions can give stroke survivors the opportunity to connect with others who have had similar experiences.

This can help survivors realise they are not alone, as well as both receive from and give support to their fellow survivors in the process of undergoing the therapy.

> Peer support

Stroke survivors may benefit from peer support groups, which provide a supportive and empathetic environment for survivors to share their experiences and learn from others who have been through similar challenges.

While group therapy is led by a healthcare professional and aims to bring about a change in mindset or behaviour, peer support groups comprise only of fellow survivors and are meant to help their members cope with their situation.

> Caregiver support

Providing psychological support for caregivers can also benefit stroke survivors, as it can help reduce caregiver stress and improve the quality of care they provide.

This support can be provided through individual or group therapy sessions, or through educational programs designed specifically for caregivers. 

> Online resources

There are many online resources available for stroke patients and their caregivers, including educational materials, support groups and forums.

These resources can provide flexible support for patients who may have limited access to in-person services.

It’s important to note that psychological support for stroke survivors should be tailored to the individual’s needs and preferences, and should be provided in a flexible and compassionate manner.

See next 

The financial impact of having a stroke

 

By Dr Lee Tze Yan,  a senior lecturer in molecular medicine at Perdana University. Matthew Teo Yong Chang is an occupational therapist specialising in stroke rehabilitation and senior lecturer at Manipal University College Malaysia. For more information, email starhealth@thestar.com. my. The information provided is for educational and communication purposes only, and should not be considered as medical advice. The Star does not give any warranty on accuracy, completeness, functionality, usefulness or other assurances as to the content appearing in this article. The 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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