Dr harold Gunatillake




 

Pollution round the Kandy Lake – Written by Dr harold Gunatillake-Health writer

Harold Gunethilake

Kandy Lake

“If the road blockage at the ‘Maligawa’ is removed division of traffic movements may ease part of the problem”.

Round the Kandy Lake the vehicular pollution is quite problematic and injurious to the inhabitants living close to the road-side, surrounding the lake. The pollutants emanating from the exhaust pipes of vehicles, including buses, Lorries and motor cycles are filled with numerous fluids, which harm the environment in the cases of leakage or improper disposal.
The incidence of chest problems is much higher than elsewhere according to personal communications. If the road blockage at the ‘Maligawa’ is removed division of traffic movements may ease part of the problem. Such a sharp incline in traffic volume on one side of the lake road is creating health problems for the inhabitants living in those upmarket precious properties on that side of the lake, affects the environment and the ozone layer.

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Minimising the risk of Alzheimer’s disease-by Harold Gunatillake

Harold Gunethilake

Web Site:-http://doctorharold.com/

Transcript:
Alzheimer’s disease is an inflammatory degenerative disease of the brain described as early as 1906 by Dr. Alois Alzheimer.
There is progressive memory loss and loss of cognitive function.
Now what does cognitive function mean?

It is an intellectual process by which one becomes aware of, perceives, or comprehends ideas.
It includes multiple mental abilities, learning, thinking, reasoning, remembering, problem solving, decision making and attention.

When you decline from these mental abilities and affects the performance of daily activities, we call it dementia.
Alzheimer’s disease is the most common form of dementia.It is more specific and is the most common type of dementia accounting for 80% of cases.

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Dear Dr Gunatillake,

 Recently, while at the University of Hawaii, I came across an article by a surgeon Dr. Steve Gundrer of the Loma Linda medical school in California, who suggests that BUTYRATE is the key to repairing damaged gut lining which seems to be the main reason for lowered immunity. I wonder whether it might be worth your while to look at this aspect and let us know if it is the case, and if not how else we can look after the gut and hence raise the potency of our IMMUNE SYSTEMS.

With best wishes,

Dr. Hemal Jayasuriya Ph. D.

 

How do you keep your large bowel free of chronic diseases?-by Harold Gunatillake

Dr Harold

Gut microbes

 

In our gastrointestinal tract- large bowel accounts for most of the chronic disabling inflammatory diseases like Nonspecific colitis, Crohn’s disease, ulcerative colitis, irritable bowel syndrome, multiple polyps, including cancerous growths.

There are trillions of healthy ultra-microscopic germs in your gut called microbes. They include bacteria, Bacteroides, viruses, fungi and so on. All these symbiotic inhabitants (boarders), in your large bowel, are grouped together as ‘Microbiota’.

For the mutual co-exitance of the host and the lodgers, the latter plays an important role, such as producing vitamins and other nutrients, boosting immune system, connecting through wires with the brain to ensure good functioning of both organs. By the way, your gut is referred to as the second brain.

To keep these microbes healthy, you need to take probiotic supplements such as yogurt, pickled foods, kimchi, miso soup, kombucha, and other fermented supplementary foods, plus prebiotics such as the soluble dietary fibre and resistant starches veggies like Jerusalem artichoke, garlic, leeks onions, among others.

The prebiotics are the main diet of these microbes. They are digested through a process of fermentation, and they seem to generate short-chain fatty acids (SCFA) that are beneficial for metabolic and cardiovascular health.

SCFA have a range of beneficial effects locally in the gut mucosa (inner lining), and improved metabolic regulations and have a direct and indirect effects on cardiovascular risks and many other conditions about to be mentioned.

The most important metabolites these bacteria produce is the short-chain Butyrate, acetate, and propionate.

Butyrate in particular has been the focus of research due to its potent immune-regulating effects. It inhibits the pro-inflammatory cytokines and nitric acid production.

Butyrate molecule has been shown in studies on mice that oral butyrate inhibits cytokine production in peritoneal macrophages, provide protection from atherosclerosis (thickening of arteries), prevents diet induced obesity and increases insulin sensitivity and mitochondrial function.

These studies confirm the benefits of taking butyrate supplements for specific and nonspecific large bowel diseases, control obesity and reduce insulin resistance in diabetes.

Such bacteria producing butyrate and other metabolites is referred to as the gram positive anaerobic firmicutes, some others related are EU bacterium rectale/Roseburia spp. and Faecal bacterium prausnitzii. They produce butyrate and others by a process of fermentation. They also produce lactate, formate, hydrogen and carbon dioxide beneficial to gut health.

Diet provides the main energy source (probiotics and prebiotics) for these microbes to thrive. Resistant starch from cooked rice with some oil added and kept in the fridge overnight and consumed the next day or two, provide ‘happy food’ for these bacteria to ferment and obtain energy. In return, they produce butyrate which have its multiple benefits: one important benefit is that they keep the large bowel inner lining healthy, preventing any of the chronic diseases mentioned before.

I need to reiterate that diet containing high levels of carbs, being the staple food of Asians, mainly as cooked resistant rice leads to higher levels of bacterial fermentation in the colon which results and promoting butyrate formation.

This accounts for Asians having lesser risk of the chronic non-communicable diseases of the large gut, compared to the people who consume a Western diet containing processed meat and white bread.

Butyrate producing bacteria represents a functional group, playing a key role in maintaining regulator of gene expression, inflammation, bacterial energy metabolism,

Beneficial microbes do cause problems

They also create detrimental effects on the cardiovascular disease risk and metabolic health, while producing the beneficial effects, mainly through your food choices.

These bacteria produce a metabolite called trimethylamine (TMA). This is produced when the gut bacteria digest choline, lecithin and carnitine that are abundant in animal products such as red meat and liver, other animal products including eggs and fish.

TMA travels through your blood stream to the liver where it is oxidised to Trimethylamine-oxide TMAO has a detrimental effect on cardiovascular and other organs.

Taking antibiotics by mouth promotes the growth of these bacteria producing this deadly metabolite.

This metabolite also causes inflammatory processes in your large bowel.

It is a known fact that saturated fat in red meat is linked to an increased risk of heart disease. Today, research has shown that picture has gotten more complicated due to these metabolites.

According to a news article published June 11 in JAMA, three recent analysis have linked high blood levels of TMAO being linked to higher risk of both cardiovascular disease and early death.

Other studies have shown that there is a link between high TMAO levels and heart failure and chronic kidney disease. The more, red meat you eat your gut produces more meat-eating bacteria. Eating red meat changes the gut flora, or in other words the gut microbiota.

When cardiac patients are admitted to the casualty in addition to doing an enzyme called troponin test for heart muscle damage, a TMAO blood levels may be important to assess the prognosis.

Vegetarians will be happy to note these findings, and the less we eat red meat is better for our health and longevity.

Bottomline:

It is important that you need to eat a variety of foods, predominantly plant-based and high in fruit and veggies, whole grains and eat poultry, eggs, red meat or processed meat less frequently.

Taking oral butyrate supplements will benefit to improve insulin sensitivity among diabetes, for reduction in obesity, reduce atherosclerotic diseases including cardo vascular episodes and mostly to reduce the risk of large bowel issues.

Hope this article was useful.

Website: www.Doctorharold.com

Author: Dr Gunatillake-Health editor is a member of the Academy of Medicine, Singapore. Member of the Australian Association of Cosmetic Surgery. Fellow of the Royal College of Surgeons (UK), Corresponding Fellow of the American Academy of Cosmetic Surgery, Member of the International Societies of Cosmetic surgery, Fellow of the International College of Surgery (US), Australian diplomat for the International Society of Plastic, Aesthetic & Reconstructive Surgery, Board member of the International Society of Aesthetic Surgery, Member of the American Academy of Aesthetic & restorative Surgery, Life Member of the College of Surgeons, Sri Lanka, Batchelor of Medicine & Surgery (Cey). Government scholar to UK for higher studies




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Staying Socially Active as You Age-by Harold Gunatillake

Harold Gunethilake

 

 

Socially gathering together, like the people in Crete one of the largest islands in Greece would be a good example to follow.
The Greeks in this island works hard during the week, and on Saturday nights, most families, including their kids visit the local clubs: they meet, they drink, they dance and have a delicious Mediterranean dinner, retire late in the night. This is a weekend routine.
These people live up to a good 90.
People in Okinawa in Japan too seems to socialise in their traditional styles and live over 90: they eat lot of big oily fish with full of mercury, with no problem withmercury toxicity.
Both places, there are many centenarians.
The Sri Lankan Australians in Sydney, gets together and have a friendly day,
monthly. This video is all about that.

Transcript:
Sri Lankan Australian Seniors in Sydney get together once a month to meet socially and spend the day harmoniously keeping themselves occupied by playing sitting down games in groups, such as cards, draught, carrom and engaged in group singing with key board accompaniment.
This was the brainchild of Sam Masachchi when he was the president of the Sri Lanka Association of NSW.

AS he was working for Subway foods, he brought all varieties of cold foods as part of lunch which was enjoyed by most seniors. Those Subway food outlets are mostly enjoyed by young people, and for them to enjoy these foods at events as this, brings them a feeling of youth.

Most of the men get together for chit chats and read newspapers and
magazines that are being brought by some seniors. These social rendezvous during the autumn years offer them a variety of health benefits, like lessening chronic pain, delaying and preventing chronic diseases, help them to recover faster from illnesses and so on.
These monthly connections are important for their high-quality life and
relationships seem to build up as an overall wellness. Studies have shown that seniors getting together frequently experience a variety of benefits, including:

Better cognitive functions. By this what is meant is that such activities keep their mind sharp and mentally engaged, which tends to prevent or delay the onset of dementia or Alzheimer’s disease. Such events connect with other friends a positive mood and prevent depression.
Loneliness after your partner has departed and children grown up, married and living far away becomes a disease. And is a hidden killer of elderly.
You can have loved with you, but still you could be lonely, as it is a state of mind. Inability to find meaning in one’s life, feeling of negative and unpleasantness, isolation, disconnectedness are other ways to define
loneliness.

Loneliness brings in diseases and is reported to be more dangerous than
smoking. High degree of loneliness precipitates suicidal ideation When you are socially active you become physically active, too. You tend to eat more and enjoy eating with friends and make better food choices when you eat with others.

Getting together with people of similar age groups, also indirectly makes your inside friends the gut microbes happy, too. They boost your immune system and keep you fit It is also a good idea to consume probiotics such as low-fat non- sugar yogurts, and fermented foods.
Sleeplessness is a chronic silent disease most people suffer as they get older.
Feeling of isolation and loneliness may give you sleepless nights.
Research shows that people who have more fulfilling relationships in their lives tend to sleep better than those who don’t. Getting together frequently make seniors something to look forward and improves longevity.
It is common practice for most seniors, especially the ladies to bring a plate of food with them. Combination of differently cooked foods such as rice and curry most enjoyed the Sri Lankan seniors, seems to bring them delight and improves their appetite for better satiety.
Those seniors who have not joined this club, can contact any committee member of the association and they would be most happy to see you at
the next get together.
These functions are held at leisure centre in Pennant Hills,

http://doctorharold.com/

 




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Staying Socially Active as You Age-by Harold Gunatillake

Dr Harold Gunatillake

Transcript:
Sri Lankan Australian Seniors in Sydney get together once a month to meet socially and spend the day harmoniously keeping themselves occupied by playing sitting down games in groups, such as cards, draught, carrom and engaged in group singing with key board accompaniment.
This was the brainchild of Sam Masachchi when he was the president of the Sri Lanka Association of NSW.

AS he was working for Subway foods, he brought all varieties of cold foods as part of lunch which was enjoyed by most seniors.

Those Subway food outlets are mostly enjoyed by young people, and for them to enjoy these foods at events as this, brings them a feeling of youth.

Most of the men get together for chit chats and read newspapers and magazines that are being brought by some seniors.

These social rendezvous during the autumn years offer them a variety of health benefits, like lessening chronic pain, delaying and preventing chronic diseases, help them to recover faster from illnesses and so on.

These monthly connections are important for their high-quality life and relationships seem to build up as an overall wellness.

Studies have shown that seniors getting together frequently experience a variety of benefits, including:

Better cognitive functions. By this what is meant is that such activities keep their mind sharp and mentally engaged, which tends to prevent or delay the onset of dementia or Alzheimer’s disease.

Such events connect with other friends a positive mood and prevent depression.

Loneliness after your partner has departed and children grown up, married and living far away becomes a disease. And is a hidden killer of elderly.

You can have loved with you, but still you could be lonely, as it is a state of mind. Inability to find meaning in one’s life, feeling of negative and unpleasantness, isolation, disconnectedness are other ways to define loneliness.

Loneliness brings in diseases and is reported to be more dangerous than smoking. High degree of loneliness precipitates suicidal ideation
When you are socially active you become physically active, too. You tend to eat more and enjoy eating with friends and make better food choices when you eat with others.

Getting together with people of similar age groups, also indirectly makes your inside friends the gut microbes happy, too.

They boost your immune system and keep you fit

It is also a good idea to consume probiotics such as low-fat non- sugar yogurts, and fermented foods.

Sleeplessness is a chronic silent disease most people suffer as they get older.
Feeling of isolation and loneliness may give you sleepless nights. Research shows that people who have more fulfilling relationships in their lives tend to sleep better than those who don’t.

Getting together frequently make seniors something to look forward and improves longevity.

It is common practice for most seniors, especially the ladies to bring a plate of food with them. Combination of differently cooked foods such as rice and curry most enjoyed the Sri Lankan seniors, seems to bring them delight and improves their appetite for better satiety.

Those seniors who have not joined this club, can contact any committee member of the association and they would be most happy to see you at the next get together.

These functions are held at leisure centre in Pennant Hills,

Website

http://doctorharold.com/




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What is Insulin resistance?

Dr. Harold Gunethilake

www.Doctorharold.com

Manuscript:
First let me discuss what insulin a hormone made by the pancreas does for you in the body.The major nutrients you consume daily in your food are Carbs, fats, and proteins.Carbs are digested and converted into simpler sugars called glucose for absorption easily through your gut.
This sugar gets into your blood stream through the portal veins to enter the liver.Insulin helps you to courier the sugar into your liver, fat deposits and muscles, for storage and use for energy.It is same with petrol you pump into your car to provide energy to run.

So, basically insulin helps you to maintain a normal sugar level in your blood stream, preventing blood sugar spikes.When the blood sugar is high, we call it hyperglycaemia and too low – hypoglycaemia.

Insulin secreted by your pancreas responds well by the cells in your body with no evidence of resistance in healthy people with no diabetes, obesity including other metabolic diseases. We call this “insulin sensitivity”
Exercise alone can increase your insulin sensitivity
It refers to how sensitive the body cells are in response to insulin.
In insulin resistance the cells in your muscles, fat and liver don’t respond well to insulin, and as a result sugar seems to remain in your blood stream and can’t use glucose from your blood for energy.

High insulin sensitivity allows the cells of the body to use blood glucose more effectively, reducing blood sugar.
Low insulin sensitivity is known as insulin resistance – we are discussing today.

Insulin resistance syndrome

Let’s talk about the “Insulin resistance syndrome”
It is a group of conditions such as obesity (too much of belly fat), high blood pressure, high cholesterol and type 2 diabetes, occurring in adults.
As insulin resistance develops, your body fights back by producing more insulin.

Insulin Resistance is the root cause of many diseases.

Insulin has a hand in every kind of disease is the current thought.
With more resistance to the function of insulin in the body, you seem to get sick, according to Dr Ben Bikman, a researcher and Associate Professor.
According to the Associate Professor, many root causes of diseases, such as heart disease, hypertension, kidney disease, diabetes, Alzheimer’s, obesity, migraine, ovarian diseases, infertility, prostate disease are caused by insulin resistance.
According to him, every person diagnosed as a chronic disease should have a glucose tolerance test to check whether one has insulin resistance.
It is important to treat the insulin resistance first rather than treating chronic diseases mentioned earlier.
The Professor seems to think that improving insulin resistance can prevent a wide range of diseases, rather than treating specific diseases first.
A good example is that in type 2 diabetes, it is more sensible to lower the insulin resistance, rather than pumping in more insulin to normalise the blood sugar levels.
What all this means is to keep your insulin levels healthy.

Too much protein eaten along with fat, may lead to Insulin Resistance.

among obese people, also can produce insulin resistance, and diabetes.
What was found by Dr. Chris Newgard, PhD Duke metabolism researcher is that certain amin acids from the high protein diet affects the metabolism and cause insulin resistance.
Moderation in diet is important to prevent insulin resistance.
Remember, in ketogenic diet you are allowed ad lib, amounts of dietary fats and proteins to produce energy from ketone bodies.
This diet can cause insulin resistance.
Diet plays an important part in reducing insulin resistance.
As you know, insulin resistance increases your risk for developing prediabetes, type 2 diabetes, and most chronic non-communicable diseases.
Insulin resistance is also an early warning sign for other chronic diseases.
Healthy lifestyle choices, including regular exercise and eating a balanced diet are important.
Generally, it’s best tochoose whole, unprocessed foods and avoid highly processed and prepared foods.

I hope this article was helpful.

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Why should you eat more dietary fibre and where do you find them?

Dr. Harold Gunethilake

Manuscript: Whatever daily food you have been eating or may be the food your ancestors have cooked down the ages, dietary fibre is a major component on any sensible diet.
Eating a very low carb diet like the ketogenic, may not provide the daily fibre requirement.
Dietary fibre is the non-digestible carbs found in carbohydrates. They are not found in meat products and fats.
Starch you get from the carbs, mainly root veggies- is a complex carbohydrate which includes fibre.
For optimum health one should choose complex carbs found in whole foods, as they are high in fibre.

Foods such as plant-based black beans, rice, corn, potatoes, tomatoes, lettuce have fewer calories and getting a lot more fibre.
Of course, with the rice and curry being our staple diet, there is plenty of dietary fibre, if you chose the right combinations.
Un-processed brown, and red rice have more fibre in the outer sheath and is a whole grain. In white rice the bran and germ containing all the fibre and many other nutrients are removed during the milling process.

If you eat white rice the dietary fibre component comes from the curries like lentils, beans, potatoes, sweet potatoes, and the finely cut leaves called a ‘Mallum”, and the fruit you may eat after.
Western Diets
Western diets are typically high in saturated fats and sugar and low in fibre.
It is mostly composed of all grain products, such as bread, pasta, tortillas, cakes and pastries, made from processed wheat flour.

What is the significance of eating high fibre foods?

Indigestible fibre keeps your gut healthy.
It stabilises glucose and cholesterol level.
Glucose coming from the digested carbs in the gut, gets absorbed fast, giving a rise to blood sugar ‘spikes’
Glucose spikes in the blood can cause insulin resistance and cause diabetes type 2.
Fibre retains the glucose in your gut thus, creating a slow absorption which prevents a sugar spike.
Especially, the diabetics need to take a high fibre food with every meal for same reason.
Diseases such as bowel cancer, and coronary heart disease are much less common among people who eat a high fibre diet.
Western diet composed of mainly meat and fatty food are poor in fibre component, and the incidence of chronic diseases seems to be much high. Meat has no fibre at all.

You need to consume approximately 25-30g of fibre daily according to the Heart Foundation in the U.S.
Other diseases that can be caused on a low fibre diet are:
Constipation, irritable bowel disease, diverticulitis including heart disease and cancer mentioned before
There are two types of dietary fibre: soluble and insoluble.
Soluble fibre dissolves in water and can be metabolized by the good bacteria in your gut through a process of fermentation.
Insoluble fibre does not dissolve in water and passes through your gut as roughage.
Gut microbiome needs fibre for their health. They help us digest our food, are essential to the immune system, and may be linked to an array health benefits.

They need to be fed with high fibre diets called ‘Prebiotics’ for them to have a mutually beneficial relationship between you and some of the beneficial bacteria that live in your digestive system.
In other word your gut bacteria need the fibre for their energy to survive,
These bacteria seem to have the enzymes to digest many of these fibres.
These friendly bacteria also produce nutrients to your body, including short chain fatty acids like acetate, propionate, and butyrate.
These short chain fatty acids feed the cells lining the large gut resulting in less inflammation and prevent digestive disorders like irritable bowel syndrome, Crohn’s disease and ulcerative colitis.
High fibre diets can cause flatulence. This is explained by the excessive gas produced by the bacteria by using fibre through fermentation.
Fibre can lose your appetite helping to reduce weight.

When you eat foods with excessive dietary fibre, it is observed that you lose weight because of the satiety and the feeling of fullness after eating a small high fibre meal.
This is caused by the fibre that soaks up water in the intestine and slowing the absorption of nutrients and increasing feeling of fullness.
High Fiber Vegetables
Artichokes.
Brussels sprouts.
Broccoli.
Collard greens, kale, beet greens, Swiss chard.
Carrots, parsnips, turnips, celery root, beets.

 




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