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Nutrition

Jun 25 2024
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Woman eating supplements

Healthy Ageing: Impacts of Supplements on Body Composition

By Blog, Body Composition, Health, Nutrition

As we age, our body composition changes: body fat increases, muscle mass decreases, bone mineral density declines, and visceral fat accumulates. While these changes are a normal part of aging, they can impact our overall health and quality of life. Thus, managing these body composition changes effectively becomes essential to achieve healthy ageing.

But how do we achieve healthy ageing amidst these changes? Well, ensuring adequate daily nutrient intake is essential for aging gracefully. While a well-balanced diet is the primary source of essential nutrients, dietary supplements can play a vital role in filling nutritional gaps and ensuring we meet our body’s needs.

In this blog post, we’ll explore the profound impact of dietary supplements on body composition and how strategic supplementation can help counteract the effects of ageing.

Healthy Ageing and Dietary Supplements

Before we explore the impact of dietary supplements on body composition, let’s first establish a foundational understanding of healthy ageing. Healthy aging isn’t just about growing older—it’s about thriving as we age, minimizing the risk of diseases and disabilities, maintaining our physical and cognitive vitality, and embracing life with vigor.

But how do we achieve this state of healthy ageing? Achieving healthy aging is closely tied to nutrition. While a balanced diet is the main source of essential nutrients, dietary supplements fill gaps, especially in populations with specific needs. Older adults may require supplements due to decreased nutrient absorption, while pregnant women benefit from folate and calcium supplements. Medications can also interfere with nutrient absorption, and those with restricted diets may find supplementation beneficial.

Doctor recommending supplements to patient in clinic

Omega-3 Fatty Acids

Omega-3 fatty acids are essential for our bodies, possessing anti-inflammatory properties that aid in fat reduction and muscle preservation. The recommended dosage ranges from 200mg to 800mg (Malaysia Recommended Nutrient Intake (RNI) 2017), with natural sources including fatty fish like salmon and plant-based options like chia seeds. However, for those with allergies or limited access to these foods, fish oil or algae-derived supplements provide a convenient option.

In a recent intervention study, participants consuming omega-3 supplements experienced significant improvements in body composition, with increased Skeletal Muscle Mass and decreased Body Fat Mass observed within three months. These findings underscore the transformative potential of omega-3 fatty acids in improving body composition.

Omega 3 fatty acid food source and supplement

Protein Supplements

Protein supplements are frequently recommended to support muscle building, tissue repair, and enhance muscle strength. According to the Malaysia Recommended Nutrient Intake (RNI) of 2017, the daily protein requirement stands at 0.8g per 1kg of body weight. While this target is typically achievable through dietary sources such as eggs, fish, chicken, nuts, and legumes, certain groups, like athletes or older adults, may find it challenging to meet their protein needs solely through food. In such cases, supplements become invaluable aids. The most common protein supplements include whey protein for animal-based options and pea or soy protein for plant-based alternatives.

In a study involving obese elderly individuals with sarcopenia, researchers investigated the effects of combining whey protein supplements with exercise to improve body composition. Notably, participants who consumed whey protein experienced a significant increase in lean tissue and a reduction in fat mass. This highlights the potential benefits of incorporating whey protein supplements alongside exercise to enhance body composition.

Food source and supplements for protein

Coenzyme Q10

Coenzyme Q10 is a supplement that has garnered increasing attention in recent years. This enzyme functions as an antioxidant, protecting our cells from damage, and has been studied for its potential benefits in cancer prevention and combating muscle depletion. While the human body naturally produces Coenzyme Q10, its levels decrease with age, making external supplementation necessary. Natural sources of Coenzyme Q10 include fatty fish, muscle meat, organ meat, legumes, nuts, and nut oil. However, the amounts obtained from these foods are often insufficient to significantly boost its levels in the body, highlighting the need for supplementation.

A recent research paper investigated the effects of Coenzyme Q10 supplementation on body composition. The intervention group showed a significant increase in Fat-Free Mass and Body Cell Mass (BCM), and a significant reduction in inflammatory markers, suggesting that the supplementation enhanced overall health.

Food source and supplement for coenzyme Q10

Vitamin D + Calcium

Vitamin D, when paired with calcium, plays a crucial role in supporting bone health. It can be obtained from various sources such as sunlight, fatty fish (like salmon and mackerel), fortified dairy products, and egg yolks. Calcium, on the other hand, is found in foods like dairy products (milk, cheese, and yogurt), leafy green vegetables (kale and broccoli), almonds, and fortified plant-based milks. However, for individuals who may not get enough of these nutrients from their diet alone, vitamin D and calcium supplements can be an effective alternative.

A study demonstrated the significant impact of combining vitamin D and calcium on bone density. Subjects who took these supplements experienced marked improvements in their bone mineral density. These findings highlight the benefits of this supplement combination in maintaining and improving bone health.

Food source and supplements for vitamin d and calcium

Probiotic

Probiotics are commonly associated with benefits to immune function, gut health, and digestion, but did you know they are also being studied for their potential to reduce body fat? Numerous studies have explored the efficacy of probiotics in weight management, revealing promising results.

In a study involving a pre-obese population, probiotic supplementation was found to aid in fat reduction and muscle improvement. Graphs depicting the intervention period showed significant decreases in Percent Body Fat, Body Fat Mass, and Visceral Fat Area compared to the placebo group. Additionally, there was a significant increase in muscle mass among those who consumed probiotics. These results suggest that probiotics may play a valuable role in improving body composition.

Food source and supplement for probiotic

Conclusion

In conclusion, supplements have been shown to support overall health, which can contribute to healthy ageing and better body composition. However, while supplements may aid in healthy ageing, it is equally crucial to maintain a healthy lifestyle by practicing healthy eating habits and regular exercise.

Dec 26 2023
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The Importance of Phase Angle for Athletes’ Performance

By BIA, Body Composition, Body Composition Analysis, Fitness, Medical, Muscle, Nutrition

Outline

In the realm of elite sports, achieving and maintaining peak performance is a multifaceted endeavor. Athletes and coaches constantly seek innovative methods to enhance performance, optimize recovery, and prevent injuries.

Among the various metrics and tools at their disposal, one that stands out for its unique insights is the measurement of Phase Angle (PA). This blog post delves into the significance of Phase Angle for athletes, offering essential tips for leveraging this metric for improved performance and recovery.

Image of a male athlete in mid-stride running on an outdoor track field with his max performance

What is Phase Angle?

Phase Angle is a key metric derived from Bioelectrical Impedance Analysis (BIA), a method used by high-tech devices like InBody. It measures the integrity of body cells and quantity of an athlete’s lean body mass, reflecting the health of their cells and tissues. In simple terms, Phase Angle provides a snapshot of an athlete’s cellular health, which is a cornerstone of their overall physical condition.

Whole Body Phase Angle which related to athletes' performance

Research Insights on Phase Angle and Muscular Performance

Recent research further underscores the significance of Bioelectrical Impedance Analysis (BIA)-derived Phase Angle (PhA) in assessing muscular performance among athletes.

A comprehensive study involving 117 adult athletes from diverse sports backgrounds examined the correlation between whole-body PhA and muscular performance. Key performance metrics, including handgrip strength and countermovement jump power, were evaluated in relation to both WB and regional PhA, alongside lean soft tissue measurements obtained via BIA and dual-energy x-ray absorptiometry.

The findings were revealing: whole-body PhA showed a positive association with both relative power and relative absolute strength, independent of lean soft tissue.

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This implies that PhA, whether measured for the entire body or a specific region, can be a useful indicator of muscle health, which is important for assessing an athlete’s performance.
A graph illustrating 'Segmental Body Phase Angle' measurements at frequencies of 5kHz, 50kHz, and 250kHz for different body parts labeled RA (Right Arm), LA (Left Arm), TR (Torso), RL (Right Leg), and LL (Left Leg). The body parts are color-coded with pink for clarity.

Why is Phase Angle Crucial for Athletes?

  1. Muscle Quality Assessment: The Phase Angle is an indicator of muscle health and function. For athletes, a higher Phase Angle is typically associated with better muscle quality, which is crucial for strength, endurance, and performance.
  1. Training and Recovery Insights: Monitoring changes in Phase Angle can help in assessing the impact of training regimes and recovery strategies. A decreasing Phase Angle might suggest inadequate recovery, or emerging health issues.
  1. Nutritional Evaluation: When Phase Angle and muscle mass remain stagnant, it could suggest that the dietary plan was not adhered to as strictly as the training regimen required. Nutritional evaluation, including the optimization of dietary plans based on Phase Angle, becomes crucial to ensure the body receives the appropriate balance of nutrients for effective muscle development and recovery.

Maximizing Performance with Phase Angle

Athletes with a higher Phase Angle generally have better cellular health, which correlates with greater and stronger muscle mass. Athletes looking to maximize their performance can benefit significantly from monitoring their Phase Angle. Here are some ways to use Phase Angle data effectively:

  1. Personalized Training Programs: Understanding individual variations in cellular health can lead to customized training programs that cater to specific needs and goals.
  2. Optimized Recovery Strategies: Phase Angle can indicate the body’s state of stress and recovery. Athletes can use this data to tailor their recovery protocols, ensuring adequate rest and recuperation.
  3. Nutritional Adjustments: Regular monitoring of Phase Angle can signal the need for nutritional adjustments. Athletes can work with nutritionists to modify their diet, focusing on nutrients that enhance cellular health and performance.

    Phase Angle could help coach to understand the recovery of the athlete

    Injury Recovery Tracking and Enhanced Rehabilitation

    Phase Angle is not only related to sports performance, but it is also a crucial tool for tracking the progress and effectiveness of injury recovery and rehabilitation. Here is how Phase Angle can be utilized in these areas:

    1. Phase Angle as an Indicator of Injury Recovery: An increasing Phase Angle can be an early indicator of improvement for injury, allowing the health practitioner to know that the athletes are complying with the rehab instructions.
    1. Tailored Rehabilitation Programs: If the phase angle is declining or not improving, it could indicate that the current rehab routine is not suitable for the athletes. Monitoring the phase angle during the recovery process can help design rehabilitation programs that promote faster and more effective healing.
    1. Return-to-Play Decisions: Accurate assessment of an athlete’s readiness to return to play post-injury is crucial. Phase Angle measurements can provide objective data to support these decisions.

    Photo of a person sitting on a yoga mat and receiving help to perform a leg exercise using a green foam roller, focusing on the calf muscle. The individual helping is wearing a white shirt and gray pants, while the person exercising is in a gray sweatshirt and blue leggings.

    Actionable Tips for Improving Phase Angle

    Improving Phase Angle is synonymous with enhancing cellular health, muscle quality, and overall physical well-being. Athletes can take several actionable steps to positively influence their Phase Angle readings:

    1. Balanced and Nutrient-Dense Diet: Focus on a diet rich in nutrients that support cellular health, including antioxidants, healthy fats, and adequate proteins. Hydration is equally crucial.
    1. Regular Strength and Conditioning Training: Incorporate a balanced mix of strength, endurance, and flexibility training to enhance muscle quality and overall physical health.
    1. Adequate Rest and Recovery: Prioritize rest and recovery, including quality sleep, rest days, and active recovery sessions, to allow the body to repair and strengthen.
    1. Stress Management: Chronic stress can negatively impact cellular health. Engage in stress-reduction techniques like meditation, yoga, or other relaxation practices.
    1. Regular Health Check-ups: Besides tracking Phase Angle, regular health check-ups can provide a comprehensive view of an athlete’s health status and inform adjustments in training and lifestyle.
    A coach in a white T-shirt and two male athletes, one in a blue tank top and the other in a black T-shirt, are discussing strategy over a clipboard on a bench beside a basketball court. The coach appears to be explaining tactics with the players attentive.

    Concluding Thoughts: The Transformative Impact of Phase Angle

    Understanding and utilizing Phase Angle can be a game-changer for athletes at all levels. This metric offers a deeper insight into the body’s inner workings, going beyond traditional measures of fitness and performance. By focusing on improving their Phase Angle, athletes can enhance their performance, speed up recovery, prevent injuries, and potentially extend their sports careers.

    Regular monitoring of Phase Angle, combined with tailored training and recovery strategies, can help athletes stay at the top of their game. The integration of this metric into sports regimes signifies a move towards more personalized and effective athletic training and health management.

    In conclusion, Phase Angle is more than just a number; it’s a reflection of an athlete’s overall health and a predictor of their athletic potential. By embracing this powerful tool, athletes and coaches can unlock new levels of performance and longevity in sports.

    Nov 19 2023
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    How to Boost Muscle Recovery with InBody?

    By Blog, Body Composition, Body Composition Analysis, Muscle, Nutrition, Physiotherapy
    Oct 24 2023
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    Phase Angle: A New Key for Diabetes Care

    By BIA, Body Composition, Body Composition Analysis, Diabetes, Nutrition

    Key Takeaways

    • Phase angle, a reflection of whole-body cellular condition, is obtained using bioelectrical impedance analysis.
    • Diabetic patients typically have a smaller phase angle compared to healthy individuals.
    • Phase angle is negatively influenced by HbA1c.
    • Various factors like HbA1c, age, sex, albumin level, and body mass index independently determine phase angle in diabetic participants.
    • Phase angle offers a noninvasive insight into nutritional status, making it an invaluable tool in diabetes management.

    Delving into Phase Angle

    Phase angle (PhA), obtained from a non-invasive method called bioelectrical impedance analysis (BIA), provides information about the overall health of cells and the body’s nutritional status. It is used in various fields, such as medicine, nutrition, and sports, and has become an important tool in health assessments.

    Phase Angle

    Understanding Bioelectrical Impedance Analysis

    BIA non-invasively measures body composition by applying a minor alternating current to the body and measuring the resultant impedance. Within this impedance, two primary components can be identified:

    • Resistance (R): Represents resistance both inside and outside cells, predominantly from lipid components.
    • Reactance (Xc): Denotes resistance specific to the cell membrane.

    The Phase Angle serves as a valuable indicator of cellular health, reflecting the properties of the cell membrane and the balance of intra- and extracellular water. It is an invaluable tool in assessing and monitoring the overall health and nutritional status of individuals, particularly in diabetes management.

    The Significance of Phase Angle

    Phase angle remains unaffected by factors like body fluid, height, or weight. Instead, it provides a window into cellular health, reflecting the properties of the cell membrane and the balance of intra- and extracellular water. Positive correlations have been noted between PhA levels and nutritional indicators. Critically, low PhA levels have been linked to malnutrition, prolonged hospital stays, and even mortality in intensive care units.

    Diabetes Phase Angle

     

     

    Phase Angle’s Interplay with Diabetes

    People with diabetes have lower PhA values than people without diabetes. This is because the high blood sugar in diabetics can damage cell membranes and impair their function. The severity of the decrease in PhA is related to the severity of diabetes and the degree of blood sugar control.

    Diebetics daily routine

    Diving into the Research

    A retrospective study encompassing multiple centers was undertaken with Japanese diabetic patients. Utilizing BIA, body composition was analyzed, and phase angles were derived. The focus was on discerning the relationship between phase angle, clinical parameters, body composition, and HbA1c levels.

    Key Outcomes of the Research

    • Phase Angle & HbA1c: A negative influence of HbA1c on phase angle was evident (B = − 0.043, 95% Confidence interval: − 0.07 to − 0.02).
    • For every 1% increase in HbA1c (which indicates higher blood sugar levels over time), the phase angle (a measure of cellular health) decreases by about 0.043 degrees.

    Drawing Conclusions Phase angle’s capacity to serve as a straightforward, noninvasive metric of nutritional status becomes evident. Its potential as a crucial instrument in diabetes management cannot be understated.

    For those seeking precision in measuring phase angles, InBody’s advanced BIA technology stands out. By providing accurate, non-invasive phase angle assessments, InBody aids healthcare professionals in elevating the care standard for diabetic patients.

    The Practical Implications of Phase Angle in Diabetes Care

    Incorporating Phase Angle in Routine Diabetic Assessments Given the relationship between Phase Angle and diabetes, incorporating PhA measurements into routine diabetes care can prove beneficial for several reasons:

    1. Comprehensive Health Status Indicator: Apart from just blood sugar levels, PhA offers a broader perspective on the overall health of the patient.
    2. Monitoring Treatment Efficacy: Changes in PhA can serve as indicators of how effective a treatment regimen is. For instance, improving PhA values might suggest enhanced cellular health resulting from the treatment.
    3. Predicting Complications: A declining PhA might be an early sign of complications, allowing timely interventions.

    Phase Angle as a Nutritional Barometer in Diabetes

    Diet plays a crucial role in managing diabetes. Given that PhA can be a reflection of nutritional status, it offers insights into the adequacy of nutrition in diabetic patients.

    Factors Influencing PhA in Diabetics:

    • Glycemic Control: Better controlled blood sugars can lead to improved PhA values, suggesting healthier cells.
    • Dietary Quality: Diets rich in essential fatty acids, antioxidants, and micronutrients might promote healthier cell membranes, potentially resulting in a higher PA.
    • Hydration: Since PhA reflects intra- and extracellular water conditions, any water retention due to inflammation can influence PhA values.

    Blood glucose of diabetics

     

    Optimizing Phase Angle Values: Recommendations for Diabetic Patients

    1. Routine PhA Measurements: Consider integrating regular PhA measurements into diabetes care. Devices like InBody provide reliable readings.
    2. Balanced Diet & Nutrition: Emphasize a nutritionally balanced diet with high fiber and rich in essential nutrients. This not only supports blood sugar control but may also positively impact PA.
    3. Staying Hydrated: Ensure adequate hydration levels, adjusting based on physical activity and other factors.
    4. Engaging in Regular Physical Activity: Exercise enhances cellular health and overall body function, potentially leading to improved PhA values.
    5. Continuous Monitoring: Regularly check other markers, like HbA1c, to ensure holistic diabetes management.

    [Disclaimer: It’s always essential for patients to consult with healthcare professionals before making any changes to their routine or management strategies.]

     

    Advanced Technologies & Phase Angle’s Future in Diabetes Management

    InBody and the Revolution in Bioelectrical Impedance Analysis

    The criticality of accurate Phase Angle measurements in diabetes management cannot be stressed enough. This is where cutting-edge technologies like those from InBody come to the fore:

    • Precision: InBody’s BIA technology ensures that Phase Angle measurements are not just accurate but also consistent over time.
    • User-friendly Interface: With a simple setup and user-friendly interface, InBody makes it possible even for individuals without technical expertise to obtain their Phase Angle measurements.
    • Integration with Medical Systems: With compatibility for integration into broader healthcare systems, InBody devices can be an invaluable addition to clinical settings, ensuring that data is seamlessly incorporated into patients’ medical records.

    Contact our team today to further understand how InBody can be an invaluable addition to your clinical setting. Take the next step towards enhanced patient care and comprehensive health management.

    Final Thoughts

    The use of Phase Angle in diabetes management represents the combination of technology and holistic health management. As we keep innovating, tools like InBody not only improve our current abilities but also create opportunities for the future. Phase Angle, with its non-invasive nature and deep insights, is ready to change not only diabetes management but also healthcare in general.

    This research summary is a valuable resource for healthcare professionals, researchers, and individuals seeking to enhance their knowledge of diabetes management. It highlights the significance of phase angle in diabetes care and the practical implications of incorporating phase angle measurements into routine assessments.

    Don’t miss out on this opportunity to expand your knowledge and enhance your approach to diabetes management. Click here to download the PDF and take the next step towards comprehensive health management.

    Jul 20 2023
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    How to Interpret Your Phase Angle Results: A Step-by-Step Guide

    By Blog, Body Composition, Body Composition Analysis, Medical, Nutrition

    Phase Angle is a potent and sometimes misunderstood metric when it comes to body composition analysis. It’s not as straightforward as measurements like body fat percentage or muscle mass, but understanding your Phase Angle results can offer profound insights into your overall health and fitness.

    This blog post aims to shed light on the mystery of Phase Angle and guide you through the process of interpreting your Phase Angle results.

    Understanding Phase Angle: A Crucial Metric of Health

    Whole Body Phase Angle in InBody

    Before we start, it’s important to understand what Phase Angle is and why it’s important. Phase Angle is a measure of your body’s resistance and reactance, as analyzed by a device like the InBody machine. InBody’s Phase Angle can give you an overview of your cellular health and help you better understand your overall physical wellness.

    Steps to Determine What is a Good Phase Angle

    Step 1: Understand Your Reading

    The first step in interpreting your Phase Angle results is understanding your reading. Phase Angle is expressed in degrees. These degrees reflect the balance between resistance (how the electric current from the BIA device travels through fluids) and reactance (how the electric current is stored in the body’s cell membranes).

    Higher Phase Angle scores indicate greater cell integrity and function, reflecting healthier and more robust cells. Conversely, lower Phase Angle scores could imply compromised cellular health or potential malnutrition.

    High and Low Phase Angle meaning

    In the context of fitness, a healthy Phase Angle can be associated with more effective workouts, quicker recovery times, and improved overall athletic performance. When it comes to a patient’s health status, it can indicate better nutritional status and even help predict the risk of morbidity and mortality.

    Step 2: Consider Factors that Influence Phase Angle

    Age, gender, and overall health status can influence Phase Angle values. Therefore, it’s essential to take these factors into account when interpreting your results. For instance, as we age, our Phase Angle tends to decrease due to the natural degeneration of cellular health.

    Step 3: Compare with Reference Values

    Phase Angle in Population

    Phase Angle results aren’t standalone figures. They are best interpreted by comparing them with reference values. A higher Phase Angle compared to the average population (>50th percentile) usually means you have healthier cell status and body composition.

    The latest model, InBody970, provides a comparative feature that can be viewed in the InBody Evaluation Result Sheet. By comparing your current Phase Angle with the age-evaluation graph, you can determine whether it is adequate compared to the population data.

    Additionally, you can compare your data to the young age group (T-score) and the same age group (Z-score), which provides a more detailed understanding of your cellular health status.

    Step 4: Monitor Changes Over Time

    By monitoring your Phase Angle over time, you can track the effectiveness of your health and fitness interventions. An increasing Phase Angle could signify improved health and fitness, while a decreasing Phase Angle may warrant adjustments to your nutrition or exercise routine.

    Step 5: Consult with a Health Professional

    Finally, it’s always best to consult with a health professional to fully understand your Phase Angle results. They can help you relate these results with other health indicators and devise a plan tailored to your specific needs and goals.

    Doctor explaining about Phase Angle

    Learn to use phase angle for patient health monitoring

     

    Conclusion

    Your Phase Angle results are a valuable tool in assessing your overall cellular health, which is an often overlooked aspect in typical health assessments. By providing a more in-depth look at your cellular health, these results can help you make more informed decisions about your health, fitness, and nutrition.

    Armed with this knowledge, you can take steps towards a more optimized wellness journey, tailoring your lifestyle choices to best support your cellular health and overall well-being. For example, you may choose to incorporate more nutrient-dense foods into your diet or adjust your exercise routine to better support your cellular health. Ultimately, a greater focus on your cellular health can lead to improved long-term health outcomes and a better quality of life.

    Mar 10 2023
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    Workout during Ramadan

    How to Retain Your Muscle During Ramadan Fasting?

    By Body Composition, Body Composition Analysis, Diet, Muscle, Nutrition

    Ramadan is a month of fasting observed by Muslims worldwide. During this time, Muslims abstain from food and drink from dawn until dusk. Depending on the location, the fasting period can last up to 15 hours.

    With such a lengthy fasting period, it can be challenging to maintain muscle mass during Ramadan. However, with a few tips and tricks, it is possible to retain your muscle mass even during this fasting period.

    Plan Your Workouts Wisely

    Strengthening exercises are essential to maintain muscle mass during Ramadan. However, it is recommended to decrease the volume and intensity of your workouts during the first week of Ramadan. This allows your body to adapt to the fasting routine and helps prevent injury.

    It’s important to note that working out in a fasted state may not be the best option for your body. It can be tough on your body’s homeostasis, especially if you’re already dehydrated. You definitely don’t want to risk passing out in the gym.

    When it comes to fitting in workouts during Ramadan, it can be challenging to find the right time that works for you. However, you may try scheduling your workouts between Maghrib (sunset) and Isha (night) prayers, or after Isha prayers at night. Another alternative is to work out right before Sahur in the morning.

    Listen to your body and see how it responds to working out at different times of the day.

    Workout during Ramadan

    Keep Track of Your Protein Intake

    You must be familiar with the role of protein in your diet, which is essential for muscle growth and repair. During Ramadan, it is essential to keep track of enough protein to maintain muscle mass. Consuming enough protein helps in muscle recovery and prevents muscle loss.

    Include protein-rich foods during meals in Sahur and Iftar, such as chicken, beef, fish, eggs, dairy products, and legumes. It is recommended to consume protein-rich foods during the evening meal and before the pre-dawn meal.

    In addition to preserving muscle mass, consuming a high-protein meal n has been shown to reduce hunger. This may help you stay focused throughout the day by reducing your food cravings.

    Studies have demonstrated that protein is more filling than carbohydrates or fats. Additionally, protein has a high thermic effect, meaning that the body burns more calories during the digestion and absorption of protein compared to carbohydrates and fats.

    Protein intake

    Don’t Lose Control of Your Calorie Intake

    During the month of Ramadan, it’s important to be mindful of your eating habits. Although fasting for long hours without food and water can be challenging, it’s easy to fall into the trap of overeating during the night.

    This is because the Ramadan bazaar is filled with a wide variety of high-calorie foods that are readily available just around the corner. From Murtabak to Ayam Percik, the options are endless and tempting.

    To avoid overindulging, try to stick to your pre-Ramadan diet and keep track of your calories as much as possible. This can help you maintain a healthy eating habit and make it easier to return to your routine and diet once Ramadan is over.

    What Happens to Your Body During Cyclic Overeating

    Pastry after Ramadan fasting

    Keep Hydration in Check

    During Ramadan, it is crucial to maintain proper hydration levels throughout the day to avoid dehydration. Although you may be tempted to drink a lot of water all at once, it is essential to avoid this, as it can cause bloating and discomfort. Instead, try drinking small amounts of water throughout the night to replenish fluids lost during the day.

    In addition to water, consider incorporating hydrating fluids such as coconut water or sports drinks to maintain optimal hydration levels. You can also consider incorporating more fruits and vegetables (foods with high water content) into your diet during the night to keep you hydrated.

    Additionally, dehydration can lead to reduced blood flow and muscle weakness, so it is essential to stay hydrated to maintain your physical strength and performance during workouts after “berbuka puasa”.

    Hydration after Ramadan fasting

    Keep An Eye On Your Muscle Mass during Ramadan fasting

    Retaining muscle mass is challenging during fasting, so it is important to have a good understanding of the muscle mass you already have. Tracking changes in your muscle mass throughout the month can help you make adjustments to your diet and exercise routine to ensure that you are maintaining your muscle mass. This is where a body composition analysis comes into play.

    By analyzing your body composition, you can get a better understanding of your Skeletal Muscle Mass, Percent Body Fat, and other important metrics. Armed with this information, you can make more informed decisions about your diet and exercise routine during Ramadan to stay intact with your gains.

    Muscle changes during Ramadan fasting

    How often should you test body composition?

    Start tracking your progress with an InBody machine today and see the difference it can make. Find the nearest location for an InBody test here.

    Conclusion

    Maintaining muscle mass during Ramadan fasting can be challenging, but it is possible with a few tips and tricks. Consuming enough protein, staying hydrated, and exercising with a flexible routine during the non-fasting hours can help retain muscle mass during this period.

    Remember to consult with your doctor before making any dietary or exercise changes during Ramadan if you have any medical condition. With the right approach, you can maintain your muscle mass and stay healthy during Ramadan fasting.

    Jan 18 2023
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    An obese child is having french fries

    Childhood Obesity: Impacts on your child’s growth

    By BIA, Blog, Body Composition, Body Composition Analysis, Fat mass, Nutrition

    Overview

    Body fat monitoring is critical for your child’s health, particularly in preventing childhood obesity. Excess body fat can lead to negative health impacts such as weakened immunity, chronic disease, and poor learning capacity. Bioelectrical Impedance Analysis (BIA) is one of the methods suggested to measure children’s body fat and evaluate their overall health effectively.

    Understand the role of body fat in your child’s growth

    You may already be aware that excessive body fat has a number of harmful effects that are being discovered by researchers. Not to mention the flood of awareness about childhood obesity posts in your social media newsfeed.

    To most people, body fat may sound incredibly terrifying. But, in reality, body fat is a necessary part of your child’s body that provides energy, supports brain development, and aids in the absorption of vital nutrients such as fat-soluble vitamins (vitamins A, D, E, and K).

    Children height and growth

    Nevertheless, higher body fat may have an adverse impact on child growth. According to a study, obesity and excess weight have different effects on boys and girls when it comes to the onset of puberty. It can speed up puberty in girls while delaying it in boys.

    What does it mean if puberty happens sooner?

    Researchers discovered that once puberty is over, growth stops. These children stop growing sooner because early-onset puberty ends earlier than usual puberty. The final findings show that children who reach puberty earlier have a shorter overall adult height.

    An obese child is having french fries

     

    Causes of childhood obesity

    Despite the fact that parents’ genetic and hormonal factors can play a role in childhood obesity, study show that the diet provided to your child has a significant impact on their healthy growth.

    Your child requires a certain number of calories for growth and development. When they eat more calories than they burn, their bodies store the excess calories as fat.

    A poor diet high in fat or sugar and low in nutrients can cause children to gain body fat quickly. Fast food, candy, and soft drinks are all common foods that contribute to the problems.

    Lack of exercise is another factor in childhood obesity. When people of all ages are less active, they tend to gain weight. Abnormally long screen time is a major potential barrier to your child being active.

    Drawing of childhood obesity

     

    Long-term effects of childhood obesity

    You may already be aware that excessive body fat has a number of harmful effects that are being discovered by researchers.

    A higher body weight gained during childhood usually indicates a higher accumulation of body fat over time. According to WHO and research, childhood obesity may have various negative impact to your child:

    • breathing difficulties
    • increased risk of fractures
    • hypertension
    • heart disease
    • insulin resistance
    • poor learning capacity
    • lower emotional well-being

    Furthermore, if childhood obesity is not addressed at an early stage. This may lead to long-term consequences in their adulthood, such as heart disease, diabetes, and cancer.

    Examine the best ways to protect your child from childhood obesity.

    Measuring body fat in your child

    The Body Mass Index (BMI) is the most common tool to check whether your child is overweight. Healthcare professionals frequently use BMI-for-age growth charts from the CDC or WHO to monitor children ‘s growth. A BMI above the recommended range could indicate excessive body fat.

    However, BMI does not directly measure body fat. It is a calculation based on weight and height. In other words, it does not take into account factors such as muscle mass, water weight, and bone density changes in your child.

    For example, a child who has a normal BMI may still have a high body fat percentage. This is why it is important to use other methods to measure body fat. This could give you a more accurate picture of your child’s health.

    There are many ways to test your child’s body fat to determine if it is within the normal range.

    InBody devices are one of the methods for measuring your child’s body fat effectively. The technique named Bioelectrical Impedance Analysis (BIA) is implemented in InBody devices.

    As BIA technology measures body fat in a quick, painless, and non-invasive manner, it is a safe and comfortable option for children. All your kids have to do is stand on the machine and hold the handles for less than a minute.

    It can give you more insight into your child’s weight by providing their body composition information, including their body water, muscle mass, and body fat percentage. This information is useful to assess your child’s growth and health over time.

    Following a comprehensive test with InBody, a complete result sheet will be printed out on which you can observe your kid’s health condition.

    Child's Muscle-Fat AnalysisAccording to the image above, which is part of the sample printed result sheet, this normal weight child has a higher Body Fat Mass than the normal range according to the child’s gender and height.

    It would be helpful if your family doctors or other healthcare professionals could assist you in interpreting the results. This information could help you learn more about your child’s health.

    More importantly, you’ll be able to have a more productive discussion and make an informed decision about what you can do to prevent childhood obesity.

    Start to monitor your child’s body composition at the selected InBody locations!

     

     

     

     

     

     

     

     

     

     

     

     

    Dec 07 2022
    Love0

    Are protein bars good for fat loss?

    By Body Composition, Body Composition Analysis, Diet, Muscle, Nutrition

    Protein bars are popular because they’re convenient, and they make it easy to get your protein fix without having to cook or even think about it.

    But are they actually good for you? Are they good for fat loss? 

    protein bars on the table

    What’s inside protein bars?

    Protein bars are often marketed as a healthy snack option for people who want to lose weight or maintain their weight because they contain fewer calories than regular candy bars or other sweet treats.

    Most protein bars contain 150-400 calories and 10-20 grammes of protein per serving, though some contain closer to 30 grammes of protein per serving.

    The protein source of the could be varies. Some of them could come from dairy products like yoghurt, whey, and milk; some of them could be mostly plant-based products like soybeans and nuts.

    This convenient feature of high-protein foods has demonstrated why it has become a gym rat favourite, as it helps them save time while ensuring adequate protein intake per day.

    A women is showing her fat loss result

    Are protein bars good for fat loss?

    Eating fewer calories than your body uses and needs in a day is the main key to fat loss.

    Protein bars can be beneficial for fat loss when used properly as a meal replacement to reduce your calorie intake. One example of calorie reduction is replacing a 650-calorie burger set meal with a 200-calorie protein bar.

    However, replacing only one of your meals throughout the day is generally recommended. Replacing more than one meal may result in an excessively low calorie diet, which may result in a weight loss rebound effect.

    According to a study, people who follow a low-calorie diet may experience short-term weight loss benefits, but most of them regained fat mass, particularly in the visceral area. To prevent weight loss rebound and detrimental health effect, think twice before overly restricting your calories.

    In addition, some of the protein bars contain a lot of sugar and use unhealthy sweeteners like high fructose corn syrup (HFCS), which has been linked to an increased risk of chronic diseases if consumed on a regular basis.

    By reading the ingredient list carefully, you would be able to determine how the protein bars could fit into your fat loss diet.

    A man is eating protein bars after a workout

    Are protein bars the best source of protein?

    Protein bars aren’t the only way to increase your protein intake. To meet your protein needs and promote a healthy lifestyle, it is a good idea to include whole foods that are high in protein in your meals and snacks.

    Natural food with high protein source

     Source: https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein/

    World Health Organization (WHO) establishes 0.83 g of protein per kg of body weight per day as the Safe Level of Protein (SLP), which is expected to meet the protein needs of 97.5 percent of the world’s healthy adult population.

    Protein requirement for each population

    However, protein requirements may be higher for pregnant women, body builders, and the elderly. You may consult a physician and a clinical dietitian to learn more about how much protein you need based on your current health.

    Check your improvement over time

    However, it is still preferable to monitor your body fat and muscle changes on a regular basis to determine whether your current diet and lifestyle are effective enough. You can use the map we created with our incredible partners to find the nearest InBody location and check your body health improvement on a regular basis.

    Find your nearest test centre

     

    Nov 10 2022
    Love0

    How often should you test body composition?

    By BIA, Blog, Body Composition, Fat mass, Nutrition, Press

    When it comes to weight loss, most people often use a weighing scale to track their progress. However, for better progress tracking, you need to test body composition rather than just weight loss monitoring.

    Let’s say you’ve just started a new workout routine recently. Every morning, you eagerly weigh yourself to monitor your progress. Unfortunately, the static number shown on the scale could be truly upsetting.

    An upset man is holding a weighing scale.

    Without a doubt, weight measurements are used frequently in to track weigh loss. However, even though the number on the scale has remained the same, you might not be aware that your body has undergone some changes.

    The scale counts everything, including your bones, muscles, fat, and every sip of water and food you consume. In other words, weighing scales cannot differentiate what you’re gaining (which might just be water) or losing (which might be muscle or fat).

    Here’s where the body composition measurement comes in. Simply put, your body’s composition is the sum of its amounts of body fat, muscle, bone, and water. Body composition analysis determines your body’s proportions of fat mass and lean mass by looking beyond your weight and the traditional Body Mass Index (BMI).

    How to test your body composition?

    There are many ways to test your body composition. Some are quick and simple but only offer basic information. Some tests need to be administered by a qualified technician and are time-consuming and expensive.

    InBody devices measure your body composition using a technique known as Bioelectrical Impedance Analysis (BIA), which divides your weight into different components such as lean body mass, fat mass, body water and minerals to assess health and nutrition status.

    InBody used in body composition test

     

    How often should you test the body composition?

    When deciding how often to test your body composition, take into account your goal, timeframe, and whether you are currently following to a new wellness or dietary program. 

    A study observed body fat mass reductions of up to 2.5kg for 48 obese adults under a 2-week nutrition program with nutrition drink supplementation in conjunction with body composition monitoring using InBody.

    Therefore, if you’re actively engaging in a new lifestyle change, it’s recommended that you take the InBody test every two to three weeks. Meanwhile, if you have been actively involved in a wellness or fitness program, you may notice a faster change within one to two weeks. Dedicated effort and precisely measured results can often inspire you to persevere to reach your fitness goal. If your fitness goal timeframe is longer, you may consider taking the test less frequently.

    Meanwhile, it is recommended that you only use one measurement method and same machine for your body composition test on your fitness journey. You might be able to obtain the results more precisely in this manner. This is because various types of body composition test machines may use varied measurement techniques.

    InBody body composition test for company employees

     

    Set your goal using InBody now!

    It’s important to know how long it will take your body to make the desired changes after beginning a new fitness and nutrition plan. The InBody test could be an effective way to keep track of changes in your body composition. With the right information, you can set realistic goals for your muscle gain and fat loss that can be accomplished in a reasonable amount of time.

    Set your fitness goal

     

    Oct 06 2022
    Love0
    Can tea help with fat loss?

    Can tea help with fat-burning?

    By Blog, Nutrition

    Tea is a beverage that has been enjoyed for centuries in various countries and cultures around the world. This flavorful beverage had been promoted for its various health benefits, including its fat-burning effect.

     

    Can tea help with fat loss?

    Is this a myth or a real magical remedy that can help us lose fat?

    This exciting fat-burning effects had been shown through a research to occur in humans. In this study, 30 Taiwanese showed fat loss of 0.82 kg after 6 weeks of drinking catechin-rich green tea with inulin. Surprisingly, the fat mass loss sustained even they stopped the consumption for two weeks.

    What is the mysterious health effect ingredient in your teacup?

    Tea’s main health-promoting substance are polyphenols, specifically catechins and epicatechins. According to laboratory and animal studies, these molecules have anti-inflammatory and antioxidant properties. These health benefits could even protect you from increased risk for diabetes and cardiovascular disease according to the large group studies conducted by Harvard University.

    How tea helps in fat-burning?

    So, what exactly is fat-burning? Does it mean to literally burn your fat cells with fire? That appears to be quite intimidating. Instead, fat-burning refers to the process of breaking down your body fat in order to use the energy released by your fat cells.

    At this point, the tea’s caffeine kicks in. Your evening tea can actually stimulate lipolysis, or fat-burning. The caffeine in the tea could favors the breakdown of the fat cells in our bodies, which can then be used as energy.

    Meanwhile, the process to burn the fat requires energy too and the process of this burning effect are known as metabolism. This metabolism could be in a higher or lower rate depending on our diet, genes and body composition.

    In fact, studies have demonstrated that this metabolism-stimulating effect occurs in people. In this study, caffeine in green tea stimulates metabolism to burn fat with 150 mg caffeine/600 mg catechins, or roughly 3 cups of tea, in a dose-dependent manner.

    Fat-burning

    Does the tea in my “boba” have a similar fat-burning effect?

    The majority of boba teas contain green tea or other types of tea extract, but they also commonly contain excessive amounts of sweetener syrup and creamer, which could negate the health benefits of the tea.

    Positive energy balance—the state in which we consume more calories than we need—is one of the key factors in why we gain body fat. The extra calories consequently will be stored as body fat in our bodies rather than being used as daily energy.

    When we drink boba tea, the high calorie beverage with a high sugar level contributes to a positive calorie energy balance, which outweighs the potential health effects of tea.

    A cup of oolong tea has a few calories on its own, but the alarmingly high sugar content of “boba” could certainly negate the tea’s ability to boost metabolism.

     

     

    To get the desired health benefits, how many cups of tea should I consume?

    The US Food and Drug Administration (FDA) recommends a daily caffeine intake of up to 400 mg for healthy adults in order to be considered safe for consumption. However, it is advised that women who are pregnant, trying to get pregnant, or who are nursing should keep their daily caffeine intake to under 200 mg. This is a safe dosage that won’t harm the growing baby or the developing foetus in any way. Moreover, 100 mg of caffeine per day is the safest dose for teenagers between the ages of 12 and 18.

    As the advantages of drinking tea are now clear to you. So, remember to have 2-3 cup of green tea the following morning if you want to reduce your body fat, and perhaps even improve tomorrow’s gym session.

    How does InBody970 assess if I’m burning body fat effectively?

    It’s fascinating to learn and understand how consuming tea might aid in fat-burning. However, in order to comprehend how much fat is effectively lowered by consuming tea, you need an exact assessment to determine how much fat has been lost. The InBody device is one of the most effective body fat assessment tools for precisely understanding your fat loss.

    Based on global InBody Big Data, InBody970 compares your body fat loss evaluation by age. With this comprehensive analysis, you will be able to compare your fat loss effectiveness to that of younger adults and people your age. This high-end InBody 970 with 3MHz technology also ensures measurement stability, which is beneficial in obtaining sensitive changes in your body composition. Understanding your fat loss with InBody accurately is critical to helping you stay motivated in your fat loss journey. Get your body fat checked today by visiting the nearest InBody970 location listed in the link below!

    Find your nearest test centre

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