Wellness Talk – Organized by Malaysia Nestle Retirees Association (MNRA)
By A.C. Lam
By A.C. Lam
Have a Heart, but have A Healthy and An Active Heart! That was how Jason Tan, Nestle Nutritionist started his Talk on Wellness on 23rd August 2017 at Nestle Head Office in Surian Tower. Jason has a B.Sc. (Hons) on Nutrition and Dietetics from International Medical University (IMU) Kuala Lumpur.
Through the courtesy of the Malaysia Nestle Retirees Association Committee, The Senior Magazine Committee and Expertise Resource Association (ERA) Board Members were invited to attend this interesting talk on Wellness. Harnessing such synergies among the Seniors and Senior Associations will be one way to explore how to enable the Seniors to lead an active life and meaningful life style! Together, we can do our part to prepare Malaysia towards caring for an Aging Population!
Wellness is a big topic which covers many facets of our daily life. Today, Jason focusses on Heart Health and rightly so. And he has made the one hour talk so interesting, lively and interactive. The Warga Emas found the talk educational, informative, and often laugh their Hearts out during the session. But these Seniors are no ordinary folks; they are experts in their own field, and many on food science and nutrition, and others are technopreneurs who are either retired or still active in their own business and more importantly, the willingness to share their experience and expertise. No doubt their contributions during the Q&A sessions also added to the lively talk.
The Agenda covers the following topics:
1. Background: Heart diseases, statistics and risks factors
2. A closer look at heart diseases, Modifiable Risks Factors and know your numbers
3. Nutritional tips for Cardiovascular Health
Background on Heart diseases
Based on WHO Fact Sheet for CVD updated May 2017, CVDs are the No. 1 cause of death Globally. An estimated 17.7 million people died from CVD in 2015, representing 31% of all global deaths. Other major causes of death according to this Fact Sheet are Cancer, Chronic Respiratory Diseases, and Diabetes Mellitus.
In Malaysia, Heart Disease remains the principal cause of death over the past 10 years from 2005 to 2014, recording 13.5 % in 2014, basing on Department of Statistics Malaysia, 2016. In the same statistics in 2014, it may interest our readers that other causes of deaths are Pneumonia at 12.0 %, Cerebrovascular Diseases at 7.1 %, Septicaemia at 6.1 %, and Transport Accidents at 5.6 %.
On Risk Factors, Non-modifiable and Modifiable Risk Factors were discussed.
Among the non-modifiable risk factors are Ethnicity, Age, Family History, and …. Gender! This draws laughter from the participants, what with modern medical science!!
More importantly are the modifiable risk factors which are within our own controls, and which will determine to a large extent our health both short term and longer term. We are in position to make these healthier choices. Among them are:
a) Our diet and eating habits,
b) Excessive alcohol consumption,
c) Smoking
d) Low Physical Activity
A closer look at Heart Diseases and know your numbers
Before embarking on these healthier choices, it is prudent to have a closer look at Heart Diseases and Some Numbers.
I. What is Atherosclerosis?
Basing on the American Heart Association, (AHA), 2017, Atherosclerosis is a slow and progressive disease that may start in Childhood, caused by deposits that can clog arteries, due to build-ups called plaques made up of cholesterol, fatty substances, cellular waste products, calcium and fibrin, (a clotting material in the blood). Depending on severity, treatment can be by Angioplasty, (PCI) or Coronary Artery Bypass Graft. (CABG)
II. What is Body Mass Index?
This is expressed as Body weight in Kg. divided by the square of person’s height in metres. If his weight is 64 kg. and his height is 1.60 metres, his Body Mass Index is 64/(1.6)2 = 25.
The following table provides some guides on BMIs and the nutritional status:
BMI (Kg/m2) Nutritional Status
< 18.5 Underweight
18.5 – 24.9 Normal Weight
25.0 – 29.9 Overweight
30.0 – 34.9 Obesity Class 1
35.0 – 39.9 Obesity Class 2
> 40.0 Obesity Class 3
III. What about Blood Pressures?
The following table provides some information on these numbers.
Blood Pressure Category Systolic (mm Hg. Upper #) Diastolic (mm Hg. Lower #)
Normal Less than 120 and Less than 80
Prehypertension 120 - 139 Or 80 - 89
High Blood Pressure
(Hypertension Stage 1) 140 - 159 Or 90 - 99
High Blood Pressure
(Hypertension Stage 2) 160 or higher Or 100 or higher
Hypertension Crisis
(Emergency Care Needed) Higher than 180 Or Higher than 110
IV. And Calories in your Foods
The calories that one consumes in a meal can be calculated based on:
1 g. of Carbohydrates = 4 kcal,
1 g. of Protein = 4 kcal,
1 g. of Fat = 9 kcal.
Nutritional Tips for Cardiovascular Health
This is perhaps the most interesting but challenging part of the talk. Does a hearty meal, while providing the gastronomical delights, at the same time, provides healthy ingredients for the heart, or at least not affecting the overall conditions, negatively? There lies the challenge of many Culinologists or Food Chemists and Nutritionists. As the speaker has mentioned in his talk, the key is Moderation, Balanced and Variety. Understanding the basics of nutrition would be the pre-requisites to enable one to make healthy and informed choices.
Thus the selection of foods and food types can be actively and consciously pursued especially for Seniors to maintain heart health. Among them are:
a) Types of fats consumed, including dietary fats, (Beware of saturated fats, trans fat, and consume more MUFA, PUFA or Monounsaturated Fatty Acids or Polyunsaturated Fatty Acids)
b) The selection of functional foods (soya, nuts, oats and plant sterol), and increase the intake of fibres such as fruits and vegetables, to control & reduce the cholesterol intake, (Recommended 20 to 30 g. of fibres per day, RNI 2017),
c) Healthier cooking methods, & ways to reduce fat from diet,
d) Selecting healthier choices when eating out,
e) Reduce salt intake, and beware of foods with hidden salt,
f) Drink sufficient water daily, 3 litres for men and 2.3 litres for ladies as a general guide
Finally, keep physically active by exercising at least 30 min. a day, 5 times a week, with combination of aerobic and resistant exercises. Such exercises will have the following benefits:
- Controls body weight within healthy range,
- Reduces risks of cardiovascular diseases,
- Strengthen bones and muscles,
- Improves mental health,
- Controls blood sugars and cholesterol levels.
And some Words of Wisdom from this young Nutritionist from Nestle for the Seniors:
It is never too late to care for your heart and your overall wellbeing as every day we get a chance to start all over again with the decisions that we make throughout the day. These given tips can help to act as pointers to guide us in making healthier choices every day to help ourselves eat better and live happier. After all, the best years are still ahead of us!
Some photos which show the highlights of the Wellness Talk:
The Nestle Retirees with Members of the Senior Magazine Committee and ERA Board at the Wellness Talk in Nestle Head Quarters in Surian Tower, Petaling Jaya.
Jason Tan, Nestle Nutritionist, delivering the Wellness Talk
Tan Sri Soong Siew Hoong, Adviser to the Senior Magazine and ERA presenting a Souvenir Book to Ms. Leong Ming Chee, President of Malaysian Nestle Retirees Association after the Wellness Talk.
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