Health & Views – 3rd Issue May 2018 – By Dr Harold Gunatillake
The honourable chief guest speaker at the 60th Wedding Anniversary Celebration of Harold and Irangani
At Curzon Hall, Marsfield, Sydney on 12th May 2018
The High Commissioner Mr. Skanda Kumar, in a brief address thanked the hosts for inviting a confirmed bachelor of 70 years to speak at a landmark wedding anniversary celebration. After sharing some amusing incidents from his personal life that raised laughter, the High Commissioner touched on Irangani’s pioneering role in Sri Lanka’s fashion Industry when icon Kirthi Sri Karunaratne chose her as his first model.
“In addition, she moved so gracefully that she became a favourite of VIP’s on the dance floor. “
Crowned “Tea Queen “she carried it with ease and engaged Her Majesty the Queen in a meaningful conversation when the Royals visited the Ceylon Tea Centre in London during the Industry’s centenary year.
Irangani turned many a head wherever she went.
Harold as a caring doctor freely shared his knowledge on health-related matters that endeared him to many. Together they did much for the community.
They have remained devoted and committed to each other in a long and challenging journey faithfully upholding the vows they made on that memorable day in May 1958.
” You are indeed a role model for the Institution of Marriage and it’s an honour for me to be here today.
Soon I will return to my humble home in Haputale, and will bask in the reflected glory of this memorable evening “
Congratulations Harold and Irangani,
” May God continue to bless you with good health and happiness. “
60th Wedding Anniversary Celebration, organized by the SLA(NSW)
for Dr Harold and Irangani
At the monthly gathering of the Seniors Open Day at Warne St. Leisure Centre, Pennant Hills, Sydney, on the 1st May, a surprise party was organized by the committee, to celebrate and share the 60th Wedding Anniversary of Dr Harold and Irangani.
It was a sudden eruption, and a surprise: a massive cake was brought with blessings for the couple written in icing, drinks started pouring in, speeches by Walter, Dr. Gnani and Kithsiri, the cameras went flashing taking picture of groups, and it was a momentous event.
Walter the chief ‘Go-getter’ said in his brief talk, “It was the pleasure and respect of the Seniors of SLANSW to Honour them as they always being very supportive to being with us in our monthly SENIORS OPEN DAY. Also, our present President, Mr, Sam Masachchi(SLANSW) who is overseas for good reasons, supported and sent his Good wishes & Blessings to Dr, Harold and Irangani, to wish them “HAPPY ANNIVERSARY” and this wonderful Day filled with enjoyment”.
Gnani (Vice President) in her talk said, “As the newly appointed committee members of the SLANSW the committee has done us proud by working so diligently to make the open day and other events we support. With the help and assistance of the Seniors, the events have been outstanding successes with VIPs and others attending our events and spreading the message”.
She further thanked Irangani and Harold for supporting and joining in the SLANSW senior’s activities. She said, “We love to have you both around and wish you both good health and happiness and many more years of enjoyment. Your short talk about the need to socialise more was greatly encouraging to our seniors present. May socialising go from strength to strength.
Kithsiri said briefly that Dr Harold has been serving the community for a long time. He was the president of the SLA for two sessions and was the editor of the association newsletter,” Thorathuru” for ten consecutive years.
Dr Harold Gunatillake thanking the organisers, and the Seniors present, said,” This gesture is much appreciated with gratitude, respect and admiration. I am 89 years old and Irangani is 18+. Jemma Moroni an Italian lady lived up to 116 years and her doctor could not stop her eating three eggs for breakfast very morning. The, there was Emma Calment a French lady, also died at 116 and when she was asked what her secret for longevity, she said,” Bacon and Eggs for breakfast every morning”. So, there you go, just eat many eggs with no guilt (the members showed gladness).
He further said that our secret is drinking our daily water with a few drops of apple cider vinegar for years and as probiotic eating two tablespoons of low fat, unsweetened Greek style Yogurt.
Most of all, what is important for longevity is Social interaction- just the way we are doing here. Such interactions will keep us joyful longer life. Thank you all, once again.
The Consul General Lal Wickrematunge sent his regrets expressing inability to attend due to other commitments.
Your mind goes always to find whether there is too much of cholesterol in the food you eat, but you never think whether you are taking enough potassium in your food. It is a mineral that is required adequately for metabolic processes and for the cells to work normally to keep you healthy. It makes the cells make electricity to function efficiently. You know it is that electricity produced in the cells that is used to check your workings of your heart efficiently through reading the wave lengths in an ‘electrocardiograph (ECG) tracing. Your nerves and muscles need sufficient potassium for them to function normally and efficiently.
For a day an adult should take 4,700 milligrams of potassium. For children up to six months need 400 milligrams: kids up to one year needs 700 milligrams: from 1 year to three years need 3,000milligrams: 4 to 8 years -3,800 milligrams and young teenagers need about 4,500 milligrams. Those young people participating in active sports may need supplementation.
Meat is acid and cause inflammation in your body when you eat daily, in excess. Too much of acidic foods can weaken the bones (osteoporosis) and taking adequate amount of potassium rich foods can slow down that process.
Eating too much of acidic foods can give rise to kidney stones. Taking adequate potassium in your food seem to prevent such stone formation.
For you muscles to work efficiently you need to take adequate amount of potassium in your food. Body builders need more than sedentary workers.
Potassium seems to get rid of excess sodium that you invariably consume as salt in your daily food. Taking adequate amount of potassium keeps your arteries flexible preventing high blood pressure. You need to keep your blood vessels healthy and elastic to prevent heart attacks and stroke.
Now, what are the fruits that have adequate potassium: a single medium banana has 422 milligrams of potassium. It is advisable to add slices of cut bananas in your breakfast cereal, including oats.
Oranges seem to have about 237 milligrams of potassium per fruit.
Further, foods that contain high potassium levels are: Avocado: Spinach, Sweet potato, Wild-caught salmon, Dried apricots, Pomegranate and coconut water.
Tomatoes have high potassium (292 milligrams). In the cooking process you may lose most of it. Add to salads and sandwiches. A cup of tomato puree has 1,065 milligrams and a cup of the paste has 2,455 milligrams.
Potatoes have lot of potassium. They are good for you, unless you have diabetes. A medium size baked potato with skin has approximately 900 milligrams of potassium. Sri Lankans seem to eat a lot of potatoes in curry-form. Cooked potato curries may have less potassium than the bakes ones. Chips deep fried in oil may lose its potassium. Always enjoy baked chips, quite nutritious and retains potassium.
Remember potassium is required inside the cell, and sodium in the salt you consume settles outside in the extra-cellular fluid. Excess salt consumption in your food can lead to fluid collection in your extra-cellular spaces and cause swelling (oedema) of your dependant legs and feet. In heart failure too, there is fluid retention and you need to go on a low salt diet.
Dried prunes you take for constipation has 637 milligrams of potassium and high fibre too, works well for constipation.
You may need to take potassium supplements when your doctor puts you on diuretics like frusemide, do not take too much of potassium as it can cause gastro-intestinal upsets, ulcers and lose stools.
If you lack potassium due to excess loss or inadequate intake from food, your muscles can go weak and walking will be an effort. You may get cramps in your calf muscles, and constipation due to loss of tone in the smooth muscles in your gut.
Be aware that consuming alcohol daily in excess can lead to loss of potassium. Too much of potassium in your cells can also give rise to similar symptoms as in hypokalaemia: irregular heart-beats, weak muscles. In chronic kidney failure there is retention of potassium in your blood and you may need dialysis to clean your blood.
Certain drugs may decrease potassium excretion, includes: Non-steroid anti-inflammatory drugs (NSAIDs, ACE inhibitors and Angiotensin-receptor blockers (ARBs) taken for high blood pressure: and a few others.
To check on your blood potassium level which reflects on the intra-cell amount, your doctor will do the electrolytes assay on you blood on annual check-up.
Conclusions: Be aware that your tiredness, weakness of muscles, and lack of energy to work may be due to insufficient potassium in your cells. Eating bananas daily may be the solution.
Some reference to WebMD
There is no similarity the way the two health systems have evolved, but the socio-economic factor is key to the dissimilarity.
Sri Lanka has no planned universal health scheme, except for free government hospital care, and Australia on the contrary has a most efficient universal public health care plan to cover health-care of all citizens. The Australian Government’s funding contributions include a universal public health insurance scheme, Medicare. Medicare was introduced in 1984 to provide free or subsidized access to public hospital services and to treatment by health professionals (including doctors, optometrists and some other health professionals) Both countries have public hospital delivery systems rendering a free medical system – preventative and curative to the needy public. …
“Do not be afraid of eating fatty foods, because- your body needs fat. It gives you shape, controls your temperature, helps absorption of fat soluble vitamins, among other benefits and your excess fat is stored in fat cells as triglycerides. The question is how much to eat. If you are active and exercise daily, it does not matter because fat will be utilized to provide energy. It is the sedentary individual who needs to restrict”.
Fats are all composed of fatty acid chains. These are carbon atom chains linked with hydrogen atoms on either side to balance and at the two ends there are CHO molecules.
Saturated fats have all the carbon atoms filled with hydrogen links, with no vacancies. So, we call them saturated.
It is a type of fat that is solid at room temperature. If you purchase coconut oil that is liquid at room temperature it is processed- don’t buy. It should be solid and only could be scooped out. Lard, butter, coconut oil is solid at room temperature, and it is advisable to consume in small quantities. You should eat only about 22 grams a day, that is about 10 per cent of the total calories per day, (200 calories per day in a 2000 calorie diet). Too much consumption of saturated fats increases your bad cholesterol in your body, and you also put on additional weight.
Do not worry about cholesterol in your foods like eggs, butter, dairy products and sea food. Truly you should be concerned about the saturated fat content in the products, including the carbs and sugars. The latter too ends up in your fat cells and liver as triglycerides, with the help of insulin.
One piece of cheese pizza has 10 grams of saturated fats.
Ice cream is full of saturated fat and sugar. It is advisable for health reasons to avoid as much as possible. In the US. 3,000 people die of listeria poisoning from eating ice cream, because this germ loves ice cream just as you like it.
Yogurt is also composed of saturated fat, but you could choose the low fat and unsweetened Greek style ones that are good for you. Further, yogurt is a pro-biotic- meaning has got certain good gut bacteria beneficial for health and well-being. Go for it every day.
Chicken is white meat but still have saturated fat. If you like chicken it is a good idea to stick to chicken breast which has little saturated fat. It has only 1 gram per serving.
Milk has saturated fat, but you could choose the non-fat pasteurized milk powder which has vitamin A, D and calcium as the fresh milk.
Beware of Pizza’s. One piece of cheese pizza has 10 grams of fat, and a significant number of calories- about 240 Cals. It has high sodium content (410.0 mg) and total carbs about 30g, and dietary fibre almost nil. It is equivalent to eating 15 chips (French fries). Nevertheless, they are nutritious: contains Vitamin A, B12, B6, D, E Calcium, Copper, Folate, Iron, Magnesium, Niacin, Zinc, Thiamine, Riboflavin and so on.
Pork seems to be added to lots of foods for taste. Even a slice of bacon in an omelette tastes better than without. Furthermore, pork is cheap in the supermarkets, and lots of people go for it. The fat content in pork chops is very high. There are saturated fats in the skin, under the skin and within the muscles, and in 4 ounces, with bone, broiled or baked has 12 grams of fat. Large chops have as much as 18.50 grams of saturated fat.
Are saturated fats bad for your heart? …
This is a monthly event organized by the Association to show gratitude for the Senior Sri Lankans’ for their services rendered in the past. This current event was on 4th April, at the Leisure Centre in Pennant Hills, and filmed by Dr Harold Gunatillake- Please share and enjoy- 9 minutes of fun.