Optimising efficiency through health and wellness

Speakers
Dr See Hui Ti, Senior Consultant, Medical Oncology, Parkway Cancer Centre
Physician Eric Tan, TCM Expert, Eu Yan Sang Singapore
Tyen Rasif, Celebrity Fitness Trainer

Moderator
Sonia Chew, Mediacorp Personality

Question & Answer

Can taking health supplements help reduce the risk of diseases? Any natural remedy for headaches, are dietary supplements safe for weight loss?

[Dr See]
Taking health supplements do not generally reduce the risk of cancer or diseases. However, taking Green Tea for its ECGC has benefits of reducing cancer. Unfortunately, green tea extract in high doses can cause nausea and vomiting and liver failure so one needs to be very careful. Better to drink the green tea. Dietary Supplements to help weight loss has similar issues. History has shown that some of these supplements can cause liver failure in high doses. Lower doses don’t work or have a rebound issue. To be sustainable, best is still diet and exercise.   

[Physician Eric]
Health supplements from synthetic sources are not considered true TCM even if it is an active TCM Herb compound found to be effective against a certain condition. However, if the health supplement uses the whole herb, or extracts from the combination of whole herbs, then it can be classified as a TCM herbal supplement. 

For the case of TCM herbal supplement, it works by balancing the body Yin and Yang through either strengthening of Qi, hydrating of the body or replacement of vital body components which may be exhausted from our hectic lifestyle (having late nights, working overtime, etc.) and affluent dietary habit (overeating and alcoholic indulgence). For the management of stress, herbal health supplement in the form of herbal tea such as Jasmine Tea, Rose Tea or even Chrysanthemum Tea may have a stress-relieving effect though the regulation of Qi and promotes the flow of Qi through the lateral chest region where the Liver meridian flows (Emotional Stress may stagnate the Liver meridian leading in tightness of the chest area and vex feeling often experienced during event of stress, anxiety or depression). In fact, Chrysanthemum is known to mildly help in the lowering of blood pressure that occurs due to stress, lack of sleep or anger. TCM Herbal food remedy derived from American Ginseng Whole Herb may be taken to hydrate and replenish the body’s Yin in event when one gets over-exhausted from work. It may also be used as a form of coffee replacement for the adequate energy supply to start a day of work. TCM “self-remedies” for general health emphasis more on the use of “food herbs” and like all other food, should be taken in moderation. It is worth to note that Herbal solutions may be adulterated by unethical merchants especially on unregulated online sources. It is recommended that one get their herbs and TCM solutions from a reputable modern TCM establishment for better health assurance. 

For headaches related to cold winds or motion sickness, warm ginger tea may be a good form of relief. However, if symptoms persist, it is recommended to seek medical attention. 

Acupuncture may work for slimming but there is no shortcut. Hard work in the form of physical exercise and a disciplined diet is still a necessity for effective slimming.

Those with specific health needs and for disease management should consult their doctor before use or seek advice from a registered TCM Physician for an individualised herbal formula and complementary health guide. 

[Tyen]
As a personal trainer who prioritises whole foods over supplements, I would emphasise that dietary supplements should not be seen as a replacement for a balanced and nutritious diet. While some supplements may have potential benefits, they are not a magic solution for weight loss. Furthermore, the addition of supplements and weight loss drugs do not guarantee long term results if one does not change their eating habits or lifestyles. It's crucial to consult with a healthcare professional before adding any supplements to your routine, especially if you have underlying health conditions.

Are there recommendations for knee joint health? What would you prescribe in foods, exercise, treatment, supplements? What type of exercises can help/strengthen knees/joints?

[Dr See] 
Joint health is basically not giving the joint too much work to do. Back to diet and reducing sugar and inflammation. Strength exercises, yoga, resistance training all can help to strengthen knees and joints; including keeping the weight in the normal healthy range. Joint Supplements such as Glucosamine has not been proven to work. 

[Physician Eric]
For bones and joint health, TCM seeks the strengthening of the kidney’s Qi (Note: the kidney we refer to in TCM is not the kidney involved in the excretion of waste or those related to dialysis or conventional kidney disease as per human anatomy). In TCM, the kidney is an “organ” which governs reproductive health and aging. Kidney regulates bone and the boosting of kidney’s Qi may be useful for elderly or those with higher needs such as women after menopause. Herbs such as Eucommia Bark (Du Zhong), Goji Berries etc have a good kidney‘s Qi boosting property. Eucommia Bark may also reduce estrogen-deficiency related bone loss among women. In some cases, warm and circulating food herbs such as turmeric may also reduce dampness and relieve inflammation. 

However, diet should always be coupled with exercise and some form of muscle strengthening. Training of specific muscle groups can provide support to the weak joints or knees. Moderate “impact” pressure from exercise is important for the absorption of calcium and development of strong bones. Adequate supply of natural Vitamin D from the weak early morning outdoor workout is useful as well. 

[Tyen]
Bridges:
-    Lie on your back with knees bent and feet flat on the ground.
-    Elevate your hips toward the ceiling, engaging glutes and core.
-    Hold briefly, then lower hips back down.
Hamstring Curls:
-    Stand with feet hip-width apart.
-    Lift one foot toward your buttocks by bending the knee.
-    Maintain control as you lower the foot back down.
Calf Raises:
-    Stand with feet hip-width apart.
-    Rise onto the balls of your feet, then lower heels back down.
Stiff-Legged Deadlifts:
-    Stand with feet hip-width apart, holding a weight if comfortable.
-    Hinge at your hips, keeping legs straight (but not locked), and lower the weight toward the ground.
-    Rise back up, maintaining a neutral spine.

To complement these exercises, integrating foam rolling into your routine can provide additional benefits. Foam rolling aids in myofascial release, reducing muscle tightness and enhancing flexibility.

Can the keto diet negatively impact heart health? Does it lead to hormonal fluctuations and mood swings?

[Dr See]
The definition of Keto is 85% fat, 10% protein and 5% carbohydrate. It means on the strict Keto diet, one cannot eat fruit, rice, starchy vegetables, condiments noodles, bread, etc. One must be strict if one means Keto. Most Singaporeans do not understand the definition of Keto and end up eating high fat, high carbs and high protein and in the end become fat and unhealthy.   

Hormonal fluctuations and mood swings can occur in a person just starting out a low carbohydrate diet because the low sugar reduces the dopamine and serotonin (the feel-good factors) in the brain.  However, if they stick to it, they do get better. The problem with Ketogenic is most people cannot stick to it because of the extreme amount of Fat and low amount of protein and sugar. Naturally because High Fat is nutrient dense, people end up eating very little and they feel like their stomach is always “empty” then they forget and end up eating fruit or snacks to fill up. All longevity studies are 50-60% Low GI carbohydrate, 20-30% protein and the rest Fat with Caloric restriction. Eating only 80% of what a person needs can lead to longevity. 

I've been loading up on protein, protein supplement, 3 portions of chicken breast per week, daily egg intake & etc., but when I check, my protein levels seem low. Do I need to hit the weights to absorb it better?

[Dr See] 
A person needs 1g/ kg of body weight. If you are already taking this much, there is no reason to have low protein. Even 2 slides of white bread have 6g of protein and one egg has 6g. But if one takes a lot of protein without resistance training this protein will be toxic to the kidneys. By low protein you mean low Lean Body Mass. Low lean body mass is due to poor exercise technique. For example, a runner can be very lean because they run till they burn their muscles. So, to increase lean body mass, one has to eat enough protein (1-2g/kg of body weight) and resistance train. 

[Physician Eric] 
In TCM, a strong digestion is important for the absorption and assimilation of food. The TCM “organ” that is involved in digestion is the spleen. Besides having adequate protein intake, having a strong spleen is also important for muscle development. From the TCM perspective, the spleen regulates muscle growth. In order to build muscle, we need to first strengthen the spleen’s Qi. This can be done by having regular meals and/or through including some related herb or herbal combination in our food. One such food herb we can add into our daily meals is the Chinese Yam (Shan Yao or Huai Shan) which can be stir-fried or even added to soup. The Chinese Yam is also one of the herbal ingredients for the nourishing and mild spleen-boosting Classic Si Shen Soup which is suitable for most healthy individuals. There are various other spleen enhancement classic soups, but it is important to note that most spleen enhancement soups may be heaty in nature. One should avoid consumption of such when having flu, fever or feeling body heaty. In doubt, seek advice from a certified herbalist or TCM physician.