Sarcopenia refers not only to the reduction in muscle mass, but to the reduction of muscle strength and poor physical fitness. If elderly walk slowly, fall down easily, lack of energy to twist a towel, have difficulty getting up from chair a and open a bottle, they may have a higher risk of getting sarcopenia!
Sarcopenia is not just elderly health issue, without exercise, the muscle mass will start to lose at 3-5% every 10 years after the age of 30! Once you are 40 years old, your muscle mass is reduced by 8% every 10 years. After 70 years old, it is reduced by 15% every 10 years. Thus, you need to build muscle when you are young and the sooner the better.
Many girls worry about getting bulky and muscular when talk about “build muscle”, thus, exercise will not be included in their weight loss plan except calorie-restriction diet which will result in muscle loss but not fat loss. Muscle loss in girls may pose serious sarcopenia risk.
Muscle not only helps to maintain body balance, generate energy, maintain body temperature, but also help:
- Support bone system, improve back pain and knee pain
- Promotes blood circulation, increases basal metabolic rate, weight control
- Helps to improve metabolic syndrome
Self-screening Method for Sarcopenia – Finger-Ring Test
How to slow down muscle loss as you get older?
1. Exercise at least 3 times a week for at least 30 minutes each time
- Aerobic exercise combine with resistance exercise has been shown to promote muscle protein synthesis and also help to improve physical strength.
2. Adequate protein intake
Take 1.0-1.2 grams of high-quality protein per kilogram of body weight such as meat, eggs, milk, soy milk, etc. For example, a 50 kg person needs 50-60 grams of protein per day to achieve optimal synthesis of muscle protein. In addition to meat, soy protein is the best source of plant protein. Soybean bioactive peptides in De Tide can be absorbed faster than soy protein due to its higher bioavailability. Thus, it can help to replenish muscle protein quickly, improve physical fitness, promote recovery of damaged muscle cells during exercise and thus help to eliminate fatigue.
Sitting down 8-10 hours every day for eating, playing phone, watching television or even sleeping is silent killer because being sedentary has been associated with a number of chronic diseases, and even called "sitting disease".
Sitting too long is likely to cause overweight, and the relative risk of developing high cholesterol, high blood pressure and diabetes will increase, which is why chronic diseases have become the biggest health threat in Malaysia.
A recent study published in the American Journal of Cardiology found that being sedentary can increase cardiovascular risk significantly even if the body mass index (BMI) is normal. The researchers found that people who were sedentary had higher abdominal fat content, shortness of breath during exercise, higher waist circumference or poor physical fitness. The researchers also found that people who were sedentary increased their risk of cardiovascular disease by 29% in 10 years.
7 Negative Effects Of a Sedentary Lifestyle
1. Lack of exercise and poor sugar metabolism can cause high blood sugar level
2. Muscle cannot burn excess body fat and reduced blood flow can increase the risk of high blood pressure, high cholesterol and cardiovascular disease
3. Increasing visceral fat would increase waist circumference
4. Slower digestive motility can cause maldigestion, bloating, loss of appetite, constipation, etc.
5. Poor sitting posture can easily lead to lumbar disc herniation and cause muscle soreness.
6. Muscle mass reduction would cause physical fitness level and fat burning rate deteriorate which will result in obesity problem.
7. Reduced blood flow to brain will cause reduced attention span
Maintaining the same posture for a long period of time can easily cause back pain, hand pain, carpal tunnel syndrome and etc. Thus, for every 30 minutes,
- Office workers should do stretching exercises for 15 to 30 seconds
- Walk to the bathroom, pantry, etc.
- Get up and walk around during the television advertisement time
- Walk to colleague's desk for discussion and not by call
- Moderate supplementation of antioxidants can help to improve blood vessel elasticity and promote blood circulation. De Renue is rich in antioxidants from fruits and vegetables which is a good helper for cardiovascular protection.
First, we must first understand the source of body toxins. Toxins are substances that can interfere with normal physiological activities of the body. It can be divided into extrinsic toxins and intrinsic toxins. Extrinsic toxins mainly refer to harmful substances caused by environmental pollution, such as air pollution, water pollution, food and pesticide processing pollution, indoor environmental pollution (electromagnetic radiation), chemicals and etc.
Intrinsic toxins refer to metabolic waste generated from metabolism of sugar, fat, protein and trace elements cannot be excreted efficiently from the body. Toxins can also be produced when detoxification pathway of digestive system, blood vessel or organs are blocked. In addition, life stresses will also cause “psychological toxins”. Whether it is extrinsic or intrinsic toxins, it will have massive impact on body health. Therefore, the human body needs to excrete these excess substances via the body's detoxification system.
The six major detoxification organs of the human body include:
3. Lymphatic and circulatory systems
5. Large intestine
How Do You Know When It's Time for A Detox?
- Loss of body weight control
- Skin rash, eczema, itching
- Bad breath, body odor
- Feeling tired all the time
- Muscle soreness
- Poor immunity
- Sleep disorders, insomnia
De Clare contains multiple highly effective ingredients which not only help to digestive health, but also improve the body's immunity and offer significant health benefits from detoxification.
Consume carbohydrate food does not make us fat, because it is also one of the six major nutrients, and glucose is the preferred energy source for cells of body organs, especially the brain, nervous system, heart and etc. Unless you eat too much, taking carbohydrate food is not the main cause of obesity.
So, are you eating complex carbohydrate or sugar? What is the difference between these two?
Sugar = simple carbohydrate ; Fiber and starch = complex carbohydrate
The biggest problem for people nowadays is not eating sugar, but to take too much sugary food, such as: brown sugar pearl milk, doughnuts, cakes, biscuits, ice cream and etc. Excessive sugar intake will lead to increased insulin secretion and unstable blood sugar level.
Complex carbohydrate foods include:
1. Whole grain
- Rice (brown rice, germ rice), whole wheat noodles (instead of refined white rice or noodle)
- Unprocessed cereals such as red bean, mung bean and barley
- Potato, sweet potato, taro and other root vegetables
2. Fresh fruit
3. Original dairy products (no flavoring added)
Although these 3 types of complex carbohydrate foods contain sugar, they also contain other nutrients such as fiber, phytochemicals, vitamins and minerals.
Complex carbohydrate food can help body to:
1. Generate energy
2. Protecting body tissue – Avoid breakdown of muscle protein when lacking in energy supply
3. Regulate fat metabolism
4. Regulate physiological functions by fiber, lactose, oligosaccharides, polysaccharide immunomodulators and etc.
A balanced diet with increased physical activity is effective weight management methods. De Slend helps to manage your weight with the following features:
- Promote metabolism
- Suppress appetite
- Boost energy and promote fat burning
It is important to understand the root cause of skin aging.
5 Main Factors of Skin Aging:
1. Ultraviolet light - destroys the structure of skin's collagen fibers and elastin, skin lose its elasticity and brown spot will develop on skin
2. Glycation – Glycation between collagen and elastin in skin dermis with sugar causing skin lose some of its elasticity
3. Poor blood circulation - decreased cell turnover will lead to accumulation of dead skin cells and leaving the skin look dull
4. Dry skin - Dry skin is the major cause of wrinkles and sagging
5. Hormone deficiency - Growth hormone can promote skin metabolism, blood circulation, replenish skin nutrition, eliminate old waste materials, but its secretion will gradually decrease after the age of 25.
How to maintain youthful skin?
1. Sun protection – Ultraviolet light accelerates collagen loss
2. Get enough sleep - regulate the secretion of stress hormone
3. Reduce sugary food and beverage intake – reduce skin glycation
4. Reduce oily food intake - reduce free radical production
5. Consume Le Beaute which is rich in fruit and vegetable antioxidants as well as soy extracts - Reduces free radicals, helps to soothe skin inflammation and promotes collagen production
Cholesterol is a fatty substance which is found in the bloodstream, excess cholesterol will be built up in the walls of arteries. In Malaysia, 1 in 4 people were unaware that they have raised total cholesterol. It is possible to have high cholesterol whether your body size is thin or fat. Overweight or obese people are more likely to have high cholesterol, but thin people can be affected as well. High cholesterol usually has no any sign or symptom, but it could cause heart failure or stroke.
Cholesterol can be divided into 2 broad categories: “good” and “bad”
“Good” cholesterol (high-density lipoprotein) transports “bad” cholesterol back to the liver from the body's organs and tissues for excretion. “Bad” cholesterol (low-density lipoprotein) carries cholesterol from the liver into the bloodstream, where it can accumulate and stick to the blood vessels which can lead to blockage of arteries.
Knowing your risk for high cholesterol：
An individual's “good” and “bad” cholesterol ratio is associated with family history, dietary patterns and lifestyle habits.
- Cholesterol levels tend to increase with age because of cholesterol synthesis and metabolism.
- Most people who have high cholesterol are overweight or obese.
3. inherit genes
- People with family history of high cholesterol generally have a higher risk to suffer from high cholesterol than normal people, doesn’t matter what body size you are.
4. Lack of exercise
- Lack of exercise will reduce the ability to metabolize fat and therefore the excess fat will be stored in the body.
5. Unhealthy dietary pattern
- Eat a dietary pattern that emphasizes on saturated fats and trans-fat; less intake of fruits and vegetables; more on fast foods and eating out: resulting in excessive calorie and fat intake.
6. Unhealthy lifestyle
- People who do not get enough sleep, feel stressful and smoking habits will cause high cholesterol.
Want to stay away from “high cholesterol”? You may choose to drink Decho Bio De Renué daily. De Renué are formulated based on the integrated herbal technology from advance western countries. Careless® is using mango originate from Tamil Nadu, in Southern part of India, added with Miracle Trees Moringa, Miracle Berry of Himalayas Sea Buckthorn and Super Antioxidant from Mediterranean Oxxynea®. Decho Bio De Renué can reduce fatty deposits in the walls of arteries which helps in reduce cholesterol level and improve vitality!
Simple ways to stay away from cholesterol
In fact, you can increase “good” cholesterol and reduce “bad” cholesterol by making a few changes in diet, exercise, and unhealthy lifestyle.
1. Control diet
-Reduce intake of high-fat food to reduce “bad” cholesterol level：
-Increase intake of healthy foods to improve “good” cholesterol level：
2. Lifestyle changes
Appropriate exercise is most effective for fat loss and weight loss as well as improve cholesterol level. While any type of physical activity is good for the body, select some exercise that can fit your lifestyle and feel enjoy. It is recommended to do at least 150 minutes of moderate-intensity aerobic exercise throughout the week or 5 times a week, each time about 30 minutes of moderate-intensity exercise such as brisk walking, dancing, swimming and etc.
Insufficient sleep can lead to a decrease in leptin and an increase in hunger hormone which probably contributes to increased appetite and intake of high-cholesterol foods. Therefore, it’s important to maintain sufficient sleep and regular resting time in order to control cholesterol.
Not only does smoking increase the risk of cancer and lung diseases, but the chemical of cigarette also will damage blood vessels and accelerates plaque formation.
3. Maintain a healthy weight
Many studies have shown that weight loss can reduce total cholesterol, LDL cholesterol, and triglyceride levels.
Decho Bio De Renué is formulated based on the integrated herbal technology from advanced Western countries. Careless® is using mango originate from Tamil Nadu, in the Southern part of India, added with Super Antioxidant from Mediterranean Oxxynea®. Decho Bio De Renué can reduce fatty deposits in the walls of arteries which helps in reduce cholesterol level and keeping you away from "high cholesterol" problems!
Anemia is a condition where the body is lack healthy red blood cells to carry oxygen to various organs and tissues. Anemia affects all population groups, but most of them occur in young children and women. Anemia is a threat to women’s health, for instance, it increases the risk of miscarriage and premature delivery and causing low birth-weight and the problem of developmental delay. According to the National Health and Morbidity Survey (NHMS) 2019， 23.1% of the Malaysian population is suffered from anemia, and about 1 out of 5 is suffering from anemia.
Anemia can be mild and unnoticeable. When it becomes more serious, our bodies will eventually experience fatigue, weakness, dizziness, headaches, drowsiness, pale skin color, rapid or irregular heartbeat, cold hands and feet, brittle nails.
There are many types of anemia, usually caused by blood loss, a decrease in the production of red blood cells, accelerated destruction of red blood cells, and iron deficiency. The most common type is iron-deficiency anemia caused by inadequate iron intake from diet, which is an essential element for the production of hemoglobin.
The following factors may increase the risk of anemia:
1.Poor eating habits
- Poor eating habits refer to people who develop eating habits that are harmful to their health in their daily life. Regardless of age, those who are taking insufficient dietary iron and vitamins (especially folic acid) intake will increase the risk of anemia. Therefore, the body needs to get enough nutrients from the diet to produce enough red blood cells.
2. Bowel diseases
-Acute diseases, such as Crohn's disease and celiac disease, will affect the absorption of nutrients in the small intestine and cause malnutrition and anemia.
-Chronic diseases such as cancer, kidney or renal failure, ulcer, and other diseases will lead to insufficient red blood cells and cause chronic bleeding. Hence, once the iron stored in the body is depleting, it will cause iron deficiency anemia.
4. Other factors
-Family medical history, disease infection, blood disease, autoimmune disease, long-term exposure to toxic chemicals, long-term drug use, diabetes patients, alcoholism, etc., will affect the production of human red blood cells and cause anemia.
Type 2 Diabetes
Most of the body’s cells need glucose as a source of energy. The body breaks down or converts carbohydrates from the diet into glucose and release it into the bloodstream. Then, the pancreas will produce insulin, which transports the glucose into the cells of the body where it can be used for energy. Once the pancreas does not make sufficient, or insulin, it will cause diabetes.
Diabetes is a chronic disease. There are three main types of diabetes mellitus: Type 1 Diabetes, Type 2 Diabetes and Gestational Diabetes whereas Type 2 Diabetes is the most common form of diabetes. It will occur when the pancreas is no longer able to secrete sufficient insulin which causes the body becomes resistant to insulin and resulting in impaired glucose metabolism. Blood sugar level increase will cause acute and chronic complications when glucose builds up in the bloodstream. The most recent survey has this alarming statistic which 1 in 5 adult Malaysians has diabetes.
Symptoms of type 2 diabetes：
2. Vision getting worse
3. Frequent urination
4. Excessive thirst
5. Unintended weight loss
6. Slow-healing wounds
7. Numbness in legs and hands
Complication of diabetes:
1. Heart disease
- The risk of getting heart failure or heart stroke for diabetic patients is higher from 2 to 3 times compared to healthy people. Always staying in high blood glucose levels will lead to a large amount of fatty deposits in the inner wall of blood vessels which resulting in blockage and hardening of blood vessels, and cause various types of heart disease.
2. Nerve damage
- Diabetes can affect the body’s nerves which leads to a higher risk of ulceration in the foot and infections. The wound should be handled properly and immediately to avoid getting apoptosis and amputation.
3. Kidney damage
- High levels of blood sugar can bring pressure on the kidneys as it needs to contribute heavily workload and cause kidney failure.
4. Eye disease
- Diabetes can cause damage to the small blood vessels of the retina and retinopathy, eventually it can cause blindness.
Therefore, diabetes patients should focus on blood sugar control in order to decrease the risk of complications.
Good helper for the prevention and complications of diabetes!
Cells are derived from peptides; life does not exist without peptides. Decho Bio De Tide is a small molecule active soy peptide which can activate cells; repair damaged cells; inhibit cell degeneration and promote nutrient absorption. According to the studies, peptides can improve glucose metabolism by increasing insulin secretion and decreasing serum glucose levels. Long-term consumption of De Tide can prevent “3-high” diseases, and boost immunity to resist the invasion of diseases.
Actively controlling risk factors, develop healthy eating and lifestyle habits with Decho Bio De Tide are effective ways to prevent diabetes!
Hot weather in Malaysia: Understanding the risks of heatstroke and how to prevent it
Malaysia is going through some scorching times as of late which can easily lead to heat stroke if proper precautions are not taken. Heat stroke is caused by prolonged exposure to high temperatures or doing strenuous physical activity in a hot environment. It occurs when body fails to regulate temperature effectively. If left untreated, heatstroke can be fatal. It is therefore important to take precautions to protect yourself from heat stroke.
1. Stay hydrated: Drink plenty of water to prevent dehydration
2. Wear brightly coloured, light and loose clothing: that allows air circulation and helps sweat evaporate
3. Limit outdoor activity: Stay indoors, use fans or air conditioning to lower the temperature of indoor air
4. Avoid strenuous physical activity in hot weather: Schedule physical activities during cooler times of the day such as early morning or evening. If you could not avoid strenuous activity in hot weather, remember to drink plenty of water and take breaks in a cooler place.
5. Avoid caffeinated (such as tea or coffee) or alcoholic beverages: These beverages will increase water loss in the body
6. Use sun protection: Apply sunscreen, wear a wide-brimmed hat and find a shady area when you are out to prevent sunburn
Besides, children, adult aged 40 and above, people with chronic diseases such as hypertension, diabetes, heart disease, thyroid disease, and respiratory disease are at higher risk of heatstroke.
Signs and symptoms of heatstroke
Common symptoms of heat stroke include:
- Body temperature of 40℃ or higher
- Confusion, slurred speech, altered mental status
- Skin feels hot and dry to the touch, flushed skin
- Profuse sweating
- Nausea and vomiting
- Rapid breathing
- Headache and dizziness
Prompt action is essential if any of the symptoms occur, such as move the patient to a cooler area, remove excess clothing, place ice water-soaked towels over the forehead and neck and seek immediate medical help.
An easy and quick drink to make – refreshments for hot days!
DE GREEN contains wheatgrass, moringa, green tea extract and grape seed extract. Through high-tech of cultivation and harvesting, selection of high-quality extracts, it can replenish the body's daily nutrients needs, thirst-quenching and nutritious drinks!
Heart disease is the number 1 killer in Malaysia and increasingly common in young adults. As a key organ in the circulatory system, the role of heart is to promote the blood flow and pump enough blood to deliver a continuous supply of oxygen and nutrients to body tissues and other organs. Heart attack happens when the heart muscle is starved for oxygen.
Heart attack is usually caused by multiple risk factors such as smoking and harmful use of alcohol, unhealthy diet and physical inactivity. Other risk factors include high cholesterol, high blood pressure, diabetes and obesity.
7 warning signs before a heart attack:
Warning signs of heart attack vary from person to person, some people will experience only mild pain or discomfort while others will not experience chest pain at all.
1. Chest pain
2. Shortness of breath
3. Feeling weak
7. Cold sweats
Life guardian “peptide”
Cells derived from peptides; life cannot exist without peptides. Decho Bio De Tide small molecule active soy peptide can activate cells, repair damaged cells, inhibit cell degeneration and promote and cell nutrient absorption. According to research, peptides can block angiotensin-converting enzyme (ACE), thereby regulating blood pressure; inhibit fatty acid synthesis in the liver, effectively reduce blood lipids, thereby reducing the risk of cardiovascular disease.
Healthy lifestyle habits for heart protection!
1. Healthy diet
Healthy diet means: eat less meat, especially in red meat; low-fat, especially in saturated and trans-fat; eat healthy fats such as olive oil, canola oil, and fatty fish; less salt and high-fiber foods. Diet high in salt, sugar and fat will accelerate hardening of the blood vessels, fatty deposits and increase blood pressure.
2. Be physically active
Exercise can improve cardiorespiratory health, regulate blood sugar, reduce blood pressure and low-density lipoprotein cholesterol which is bad for health, thereby reducing the risk of heart disease.
3. Maintain a healthy weight
Obesity is a major risk factor for heart disease, being overweight or obese usually associated with higher blood pressure, blood lipids and blood sugar which lead to heart disease.
4. Manage blood pressure
High blood pressure will accelerate the hardening of the blood vessels and increase the risk of heart disease. People with hypertension should follow a light diet, avoid excessive salt intake, eat more foods that are high in potassium such as fruits, vegetables, legumes and avoid alcohol. Besides, control blood pressure less than 120/80mmHg.
5. Control cholesterol
Having a healthy cholesterol level is the first step to protect heart.
6. Stop smoking
Smoking increases heart rate and accelerates the hardening of blood vessels.
7. Relieve stress and control emotions
Overstress or mood swings can cause spikes in blood pressure and increase heart rate. Therefore, through exercise, meditation, relaxation techniques and etc may help to relieve stress and prevent heart disease.
How Alcohol Affects the Liver
The liver breaks down and filters out harmful substances in the blood. It is also responsible for cleaning our blood, producing bile for digestion, and storing glycogen for energy. Excessive drinking damages nearly every organ in the body. However, the liver sustains the earliest and the greatest degree of tissue injury from excessive drinking because it is the primary site of ethanol metabolism.
The liver processes over 90% of consumed alcohol. The rest exits the body via urine, sweat, and breathing. Drinking a large amount of alcohol, can lead to a build-up of fats in the liver. These conditions usually progress from fatty liver to alcoholic hepatitis to cirrhosis that may lead to liver cancer. Furthermore, epidemiologic data show that women are more susceptible to alcohol-related liver damage than men.
Reducing the risk of liver damage
Fatty liver disease can be reversed and further damage avoided by not drinking alcohol.
Things that prevent and reverse fatty liver diseases include:
- Maintaining a healthy weight
- Lose weight gradually if overweight or obese
- Avoid smoking
- Getting regular and adequate exercise
- Eating right portion and balanced diet
- Limit fat intake, replace saturated fats with healthier unsaturated fats
- Eat more whole grains, fruits and vegetables
- Avoid foods and drinks with large amounts of sugars, especially fructose
De Claré contains broccoli, a good source of sulforaphane, which can protect against fatty liver development.
1. Chen, Y. J., Myracle, A. D., Wallig, M. A., & Jeffery, E. H. (2016). Dietary broccoli protects against fatty liver development but not against progression of liver cancer in mice pretreated with diethylnitrosamine. Journal of functional foods, 24, 57-62.
2. Grummer, R. R. (2008). Nutritional and management strategies for the prevention of fatty liver in dairy cattle. The Veterinary Journal, 176(1), 10-20.
3. Van der Windt, D. J., Sud, V., Zhang, H., Tsung, A., & Huang, H. (2018). The effects of physical exercise on fatty liver disease. Gene Expression The Journal of Liver Research, 18(2), 89-101.
Asthma is a major noncommunicable disease, which may cause by genetic or environment factors. When patient exposed to a substance that trigger the airway, muscles around the airways will tighten and cause bronchitis and swelling, more phlegm than usual, resulting in airway obstruction. Severity and intensity may vary from person to person, patients may have symptoms multiple times in a day or a week, especially the symptoms are often worse during exercise, at night or early in the morning. Although asthma has a lower mortality rate than chronic obstructive pulmonary disease or other chronic diseases, but improper medication or refuse treatment can lead to death.
The most common symptoms of asthma are:
1. Shortness of breath
4. Chest tightness
5. Difficulty talking
6. Pale face
Must know: asthma prevention
Although from the current medical view of asthma, asthma can't be cured, but it can be controlled through prevention. When exposed to a trigger, it can lead to an asthma attack. Therefore, other than using drugs to relieve symptoms, patients should also understand the triggers, avoid them and be careful to prevent asthma attacks.
Common asthma triggers:
1. Dust mites
Dust mites are one of the most common allergens that trigger asthma and allergic rhinitis. Dust mites are tiny that can barely be seen by the naked eye. In order to prevent asthma, bed sheets and pillowcases should change and wash frequently, and keep bedroom clean.
2. Animal fur and feathers
When people with asthma come into contact with animal fur may trigger asthma. Therefore, try to keep your pets outside or clean the room frequently.
Pollen may trigger asthma symptoms, people with asthma should avoid area with flowers and plants or wearing face mask during outdoor activity.
4. Air pollution
Air pollution can cause asthma attacks, and even worsen asthma symptoms. The majority source of pollution came from factory, car and other sources.
5. Cold weather
Dry and cold air tends to irritate the respiratory tract and trigger asthma symptoms.
There are many harmful chemicals in a cigarette, and these chemical substances can irritate and damage the respiratory tract which cause asthma attacks. Furthermore, secondhand smoke can also trigger an asthma attack, therefore, the only way to eliminate such risks is to stay away from it.
Mold can grow in environments that are moist and damp. Exposure to mold can trigger allergic reactions and cause asthma attacks. Open windows frequently for improving ventilation, keep room clean and improving indoor air quality can eliminate mold from the house.
Strictly follow the medicines prescribed by doctor and stay away from asthma triggers can control and prevent asthma attacks. Moreover, exercise moderately, improve physical health and disease resistance can also prevent asthma attacks!
Tips to stay away from asthma!
Decho Bio TMM Cordyceps Plus, a prescription combining Tiger Milk Mushroom and Cordyceps Sinensis to manage respiratory health. TMM Cordyceps Plus has anti-inflammatory and immunomodulatory properties, thereby increasing our body immune system and strengthening the function of respiratory system in order to breathe better, and effectively and safely reduce asthma symptoms.
Aerobic vs. Anaerobic Exercise: How to choose between them?
Exercise can be classified into different categories; the most common components of exercise programs are aerobic and anaerobic exercise.
Aerobic means “with oxygen.” Aerobic exercises are endurance-type exercises that increase a person’s breathing rate and heart rate to supply more oxygen to the body’s muscles for a sustained period of time.
Common examples of aerobic exercise include:
- Walking or jogging
- Cardio equipment
Anaerobic means “without oxygen”. Anaerobic exercises are exercises that involve quick bursts of energy and are performed at maximum effort for a short time. During anaerobic exercise, the body breaks down glucose stores in the absence of oxygen, leading to a buildup of lactic acid in the muscles.
Examples of anaerobic exercises include:
- Weight lifting
- High-intensity interval training (HIIT)
- Resistance band exercises
Both aerobic and anaerobic exercise is important for optimal health. According to The World Health Organization recommends doing both aerobic and anaerobic exercise over the period of a week. Either type of exercise helps lower a person’s risk of chronic conditions such as:
- Heart disease
- Type 2 diabetes
- Some cancers
However, for people with chronic condition, it is important to consult with the doctor before beginning any exercise program.
High quality protein intake- the foundation for muscle growth
Protein is crucial for muscle development, de Shake whey protein contained high amount of protein which can provide the necessary building blocks for muscle growth, while recovering quickly after a workout.
What to eat and drink after a workout?
Diet and exercise are the primary pillars of a healthy lifestyle plan. Therefore, getting the right nutritional balance after a workout is important. During exercise, human body uses up glycogen stored in the muscles and liver as energy source. This results in the depletion of muscle glycogen which will cause fatigue. It is crucial to replenish lost glycogen to help the body recover.
The body breaks carbohydrates down into glucose, which is converted to energy used to support bodily functions and physical activity. The body’s glycogen stores are used as fuel during exercise, consuming carbohydrates after exercise can helps to replenish glycogen stores.
Exercise triggers the breakdown of muscle protein. Therefore, muscle tissue repair and muscle building are important for recovery. Consuming an adequate amount of protein throughout the day gives body the amino acids it needs to repair and rebuild these proteins, and to promote the development of new muscle tissue.
It is important to drink plenty of water before and after exercise. During exercise, the body lose water and electrolytes through sweat. Being properly hydrated ensures that the body gets the most benefit from exercise and continuing to hydrate after finishing a workout can protect against dehydration.
Protein shakes after a workout!
Recovery nutrition for exercise focuses on providing high-quality protein. de Shake contains high quality whey protein, which is a fast-digestible protein and easily absorbed by the body, that may help build muscle, repair tissues and improve physique. Furthermore, de Shake contains 18 types of vitamins and minerals, antioxidants, fiber and healthy fat - medium chain triglyceride (MCT), which can help the body to replenish nutrients!
1. Rosenbloom, C. (2012). Food and fluid guidelines before, during, and after exercise. Nutrition Today, 47(2), 63-69.