We used to ask “have you eaten?” But during and now post-COVID our norm when we catch up with friends is “have you been vaccinated?”
Our former Health D-G, Tan Sri Noor Hisham back in the day confirmed that the shops are opened because of economic reasons and not because the pandemic is under control. He reminds us to practice social distancing, get vaccinated and boost up our immune system.
Everyone knows that our own immune system is the best defense system against virus attack. So how do we boost up our immune system? The answer is antioxidants.
Free radicals in our body will affect our immune system. Pollutions, poor diet, lack of sleep, radiation, emotions, stress, smoke, alcohol, fried food, and obesity are some of the reasons free radicals are produced in our body. Therefore, we need antioxidants to neutralize the free radicals. Healthy lifestyle, lean physique, balanced diet & nutrients, and mental well-being will help us to increase our antioxidant level.
Having an active healthy lifestyle such as getting enough rest and quality sleep (6-8 hours a day), 3-5 times of activities per week (brisk walking, climbing staircase, yoga, household activities, jogging).
Common misconception of many people is that we must do exercises to achieve lean physique but the main criteria is to reduce visceral fat (stubborn organ fat). Some people believe that having a big belly is a symbol of prosperity. In fact, many reports confirmed that a big belly is a sign of high visceral fat in your body that leads to chronic diseases such as diabetes, hypertension, cholesterol, heart related problems etc. Whether it is prosperity or health risks is our choice!
There are many slimming methods in the market. Have you ever wondered why some people tried but cannot get the desired results? The most common concept is calorie in vs calorie out. Due to this, many people will restrict the calorie input and use dieting to lose weight. Prolonged hunger may stimulate our body’s self-preserving mechanism, thus, decreasing our muscle rate and as a result, lower our metabolic rate. Muscles are the most important fat burning “machine” in our body. If we practice incorrect dieting methods, rebound will happen. Stress will increase cortisol level in our body, this leads to insulin fluctuation. When the sugar level is low, we will start to eat and snack.
Practicing 3333 golden diet rules is key to maintaining a balanced diet and nutrients. Each meal we must have 1 serving of carbohydrates, protein, vegetables and fruits, 3 meals a day at breakfast, lunch and dinner. The correct portion for a meal on our plate should be, ¼ of carbs, ¼ of protein, ½ of vegetables. Fruits should be taken 1-2 hours before meals. Food selection and cooking methods can be categorized generally into red, yellow, and green zones. We should try to avoid red zone food because it will indirectly generate a lot of free radicals in our body.
In reality, most of us cannot practice a healthy balanced diet daily. Therefore, supplementations especially high in antioxidants (e.g vitamins A, E, C, beta-carotene etc) are necessary to balance up our imbalanced lifestyles and diet. Nowadays, supplements have become part of the daily diet of most people due to increased awareness in health and wellness.
Having said this, the right supplements for one person may not work for another person as each one of us are unique in our habits, lifestyles, health levels and body types. This is where an experienced and well-trained health and wellness coach can be important, to prevent first before to cure. When you join a gymnasium, you need a personal trainer not just to guide you on the workout regime but also to prevent you from injuries and even to motivate you to achieve your goals. Similarly, an expert in supplementation and nutrition can identify your needs based on your health and body conditions as well as fitness level and provide the best solutions with the right dosage that will result in your desired level of health and wellness and lower the risk of chronic diseases.
Improving our mental wellbeing will also help to boost up our antioxidants. Wake up to the beauty of life and do not just dwell on what is wrong about it. Laugh more, love more and give more. Surround ourselves with people with positive vibes.
In summary, to increase our antioxidants is to maintain a healthy lifestyle, keeping a lean physique, practicing a balanced diet and nutrients, and improving our mental wellbeing. The best doctor in the world is our own immune system.
By Chek Mei Kee
Your “Triple F” Fitness Coach
