When we think about heart health, the conversation often stops at blood pressure and cholesterol. While these are important, modern research shows that true cardiovascular resilience  is shaped by a broader set of factors—including inflammation, autonomic nervous system function, and endothelial health. Key Factors Influencing Heart Health Endothelial function:  The endothelium lines blood vessels and regulates blood flow, clotting, and inflammation. Poor endothelial health a

We often think of our gut as just a digestive organ. Yet emerging science reveals that it’s intimately connected to our mental health. The gut microbiome —trillions of bacteria, viruses, and fungi residing in our digestive tract—plays a critical role in how we think, feel, and respond to stress. This connection, called the gut-brain axis , allows the gut and brain to communicate through neural, hormonal, and immune pathways. Disruptions in gut bacteria balance are linked to a

We often associate inflammation with redness, swelling, or pain after an injury. But beneath these obvious signs lies another form — chronic low-grade inflammation  — a much quieter process that plays a major role in many modern health conditions. Research over the past two decades has shown that persistent inflammation is a key driver of diseases such as type 2 diabetes, cardiovascular disease, osteoarthritis, depression, and even cognitive decline. What Is Chronic Inflammat

When we think about aging, we often focus on bones, joints, or memory. But one of the most important predictors of long-term health is something far more fundamental: muscle mass and strength . Sarcopenia — the progressive loss of skeletal muscle — is now recognised as a major public health concern, with evidence showing its impact on mobility, metabolic health, and overall quality of life. What Exactly Is Sarcopenia? Sarcopenia refers to the age-related decline in muscle mas

Metabolic health isn’t just about weight — it’s about how efficiently your body processes food, regulates blood sugar, and responds to insulin. Maintaining good metabolic health helps prevent type 2 diabetes, cardiovascular disease, and even cognitive decline. Insulin sensitivity  is key. When your cells respond well to insulin, your body can effectively use glucose for energy. Poor insulin sensitivity, or insulin resistance, can lead to elevated blood sugar, weight gain, and

We all know the body has a stress response — the “fight, flight, freeze, or fawn” reactions that kick in when we sense danger. But did you know the body also has a natural opposite response  designed to calm and restore us? This is called the relaxation response , a concept pioneered by Harvard cardiologist Dr. Herbert Benson. In the 1970s, Dr. Benson conducted experiments showing that simple practices — like meditation, deep breathing, or focused attention — could produce me

Our bodies often whisper before they shout — through tight shoulders, a clenched jaw, or shallow breathing. These are early signs of stress that we tend to overlook until fatigue or irritability sets in. Body scan meditation is a simple yet powerful way to reconnect with those signals. Rooted in mindfulness practices by Dr. Jon Kabat-Zinn, this technique involves mentally scanning your body from head to toe, observing each sensation — tension, warmth, tingling, or ease — with

Ever heard of BDNF? Think of it as fertilizer for your brain. Brain-derived neurotrophic factor (BDNF) is a special protein that helps your brain cells grow, connect, and stay strong. It supports learning, memory, and mental sharpness — essentially keeping your brain young and resilient. When BDNF levels drop, things can start to go off balance. Low BDNF has been linked to conditions like depression, Alzheimer’s, and Parkinson’s. But the good news? We can boost  it naturally

As we move through different stages of life, especially in our 40s and 60s, many begin noticing subtle shifts — energy levels change, recovery feels slower, and metabolism doesn’t seem to work the way it used to. While these changes are a natural part of aging, understanding why  they happen can empower us to age healthily and purposefully. A study published in Nature Aging  by Stanford researchers revealed two key turning points in our biology — one around the mid-40s and a

Osteoarthritis (OA) is one of the most common joint conditions worldwide — and in Malaysia, it’s on the rise. Around 10–20% of adults are affected, a number that continues to grow as our population ages and obesity rates increase. With over half of Malaysian adults classified as overweight or obese, it’s no surprise that more people are experiencing joint pain and stiffness earlier in life. Understanding Osteoarthritis Once thought of as simple “wear and tear,” osteoarthriti

Stress is something we all experience, but have you ever wondered why  your body reacts the way it does — why some people get angry, some shut down, and others just can’t sit still? To understand that, we need to look back — way back — to our evolutionary roots. The Evolutionary Purpose of Stress Thousands of years ago, our ancestors faced real, physical threats — wild animals, hunger, or danger from the environment. To survive, their brains developed an instant reaction syst

Menopause is a natural milestone in every woman’s life — a time when the body transitions out of its reproductive years as estrogen levels gradually decline. In Malaysia, the average age of menopause is around 50, but the journey can start years before that. The Three Phases of Menopause Perimenopause (The Transition Phase) This phase can begin as early as your 40s and may last several years. It’s when estrogen levels start to fluctuate, and you may notice changes such as ir

Ever wondered why some habits—like reaching for cake when you're stressed—are so hard to break? It all comes down to something called the...

Let’s revisit one of the S’s of Lifestyle Medicine — Savour. Amidst all the noise on social media about what we should and shouldn’t eat,...

Have you ever had a "gut-wrenching" experience? Felt "butterflies" in your stomach? We use these expressions for a reason. The gut is...

Let’s dive deeper into a particular condition that many of us may be concerned about as we grow older, osteoporosis.  Osteoporosis is a...

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Cancer is a daunting word, but one we hear all too often today. While many factors can contribute to its prevention—such as avoiding...

In Malaysia, heart disease was the number one cause of premature deaths in 2022 ( deaths that occur from 30- 69 y/o). It is projected to...