< Previous/ ISSUE_26 20 YOUR HEALTHY SENSE Compilation of new eateries With its intention to offer a “no boundary experience”, the distance between barista and customer in this café is kept to a minimum. Coffee is available almost any method you want it, such as filter, syphon or drip. We recommend you to try the Dirty Coffee accompanied by the café’s signature Coffee Granita & Lemon with Meringue cake. คาเฟ่สไตล์ลอฟต์ที่มาพร้อมกับคอนเซ็ปต์ 'no boundary experience' ที่ออกแบบ ให้เชื่อมระหว่างบาริสต้ากับลูกค้าแบบไร้ข้อจ�ากัด ลองสั่งเมนูแสนคลาสสิกอย่าง Dirty Coffee พร้อมด้วยเมนู Signature ของทางร้านอย่าง Coffee Granita & Lemon with Meringue แล้วนั่งเล่นเพลินๆ ได้ยาวๆ The year 1919 is when the iconic Negroni cocktail was created in Florence, Italy and so, of course, enjoying one here is a must. The cocktail menu does include others with tantalising names such as Spatial Concept and Summer on Lake Como. To sate your appetite for food, the bar/restaurant offers a line-up of tempting pastas and risottos. To end on a sweet note, do not miss the oozing chocolate lava cake. ร้านอาหารและบาร์ที่เน้นเสิร์ฟเมนูอิตาเลียน ที่เข้าถึงง่ายและหลายคนคุ้นเคย อย่างพาสต้า หรือริซอตโต้ พร้อม Negroni เครื่องดื่มที่มีอายุ ยาวนานถึง 100 ปี เมนูแนะน�าก็เช่น Tortelloni 4 Formaggi พาสต้าชีสสี่แบบ ตบท้ายด้วยเค้ก ช็อกโกแล็ต พร้อมเครื่องดื่มอย่าง Spatial Concept This intimate omakase sumiyaki treats local and imported seasonal ingredients to traditional Yanagiya-style charcoal- cooking and serves a spectacular set of 15 courses in its elegant 15-seat circular dining room that is centred around an open cooking island. Be prepared for a surprise twist that the chef carefully cook in every bite. เปิดประสบการณ์ครั้งแรกกับอาหารปิ้งย่าง สไตล์โอมากาเสะระดับ 2 ดาวมิชลินจาก ประเทศญี่ปุ่น แต่ต่างตรงที่ทางร้านจะเน้น วัตถุดิบที่คนไทยคุ้นเคย เช่น เนื้อ หมู ไก่ ปลา แต่วัตถุดิบทั้งหมดน�าเข้าจากประเทศญี่ปุ่น แถมพลิกแพลงให้เราเซอร์ไพรส์ในทุกค�า ที่เชฟจัดมา OOOBKK ooobkk SHUN BY YANAGIYA shunbyyanagiya 1919 ITALIAN BAR & RESTAURANT 1919bkk CAFÉ FOR SERIOUS DRINKERS CHARCOAL- GRILLED OMAKASE NEGRONI MEETS PASTA PROBIOTICS MICROSCOPIC YET MARVELLOUS / ISSUE_26 24 YOUR HEALTHY BRAIN In the know A microorganism, or microbe, is a microscopic living cell (or cell colony) that can be seen only through a microscope. The common types of microbes are bacteria, viruses, fungi and protozoa. In most aspects of people’s health, microbes are ‘bad’ and create sickness but, in fact, only certain types of microbes are pathogenic. In fact, there is a lot of microbiota, or colonies of microbes in particular locations of the human body, that provide health advantages. Probiotics and prebiotics in the gut system is one such example. These keep humans healthier, relieve symptoms of some diseases and promote longevity./ ISSUE_26 25 Probiotics were first discovered over a century ago by Elie Metchnikoff, a Russian professor at the Pasteur Institute in Paris. His findings showed that lactic acid bacteria gives health benefits and promote longevity by modifying gut microbiota and replacing toxin-releasing microbes with useful ones. He subsequently developed fermented milk with a bacterium named Bulgarian bacillus as a digestive aid. You might have seen these three technical terms before: probiotics, prebiotics, synbiotics. In case you are still confused about the differences, according to the World Gastroenterology Organization, the definition of probiotics is: “Live microorganisms that, when administered in adequate amounts, confer a health benefit on the host”, while prebiotics means: “A selectively fermented ingredient that results in specific changes in the composition and/ or activity of the gastrointestinal microbiota, thus conferring benefit(s) upon host health”, and synbiotics are: “Products that contain both probiotics and prebiotics, with conferred health benefits”. The concept of prebiotics was first proposed by Gibson and Roberfroid not long ago in 1995. Prebiotics influences the gut environment and is beneficial for the health of the host. They are classified as dietary substances and many are used as food ingredients. List of commonly-used prebiotics • Oligofructose • Inulin • Galacto-oligosaccharides • Lactulose • Breast milk oligosaccharides Probiotics and prebiotics have proven to give benefits to many systems in the human body. Both have been shown to improve biomarkers associated with colorectal cancer. Since gut microbiota plays an important role in stomach health, using probiotics and prebiotics are successful in the treatment and prevention of acute diarrhoea, antibiotic- associated diarrhoea, traveller’s diarrhoea, radiation-induced diarrhoea and Clostridium difficile diarrhoea. There is also evidence that several probiotic strains and oligofructose can improve immune responsiveness. Probiotics can also reduce bloating and flatulence, which are symptoms of irritable bowel syndrome (IBS). Moreover, Streptococcus thermophilus and Lactobacillus delbrueckii subsp. Bulgaricus have shown to improve lactose digestion and reduce symptoms of lactose intolerance. There is a good variety of foods from all over the world that are produced by fermentation and that contain probiotics. Eating these regularly can keep you healthier, but if you do not like any of their specific smells or sour tastes that are present in most of them, you can increase your intake of probiotics by the form of dietary supplements. The health benefits of probiotics Probiotics, Prebiotics and Synbiotics/ ISSUE_26 26 YOUR HEALTHY BRAIN In the know Yogurt One of the best sources of probiotics, easy to find, inexpensive and rich in nutrients. It helps relieve diarrhoea and symptoms of irritable bowel syndrome. A good choice of yogurt, however, must have live bacteria, low sugar and be low-fat. Kefir A fermented probiotic milk drink which is made by adding kefir grains to cow’s or goat’s milk. Sauerkraut A traditional food in many countries in Europe, this is finely shredded cabbage that has been fermented by lactic acid bacteria. Moreover, it also rich in fibre, vitamins C, B and K, sodium, iron and manganese. To make sure that you receive the benefit from its probiotics, choose unpasteurized sauerkraut. Tempeh Originally from Indonesia, tempeh is a fermented soybean product with an earthy smell. Kimchi The well-known Korean spicy cabbage side dish which is fermented by the lactic acid bacteria Lactobacillus kimchii. Miso A fermented soybean Japanese seasoning that is typically salty and most often used in miso soup. Miso is a good source of protein, fibre and also high in many vitamins. Kombucha This fermented black or green tea drink is fermented by bacteria and yeast. Even though kombucha is popular among health enthusiasts around the world, its benefits still need more scientific proof. Pickles are made by fermenting cucumbers in a solution of salt and water, and the letting the lactic bacteria which is naturally present make them sour. Pickles contain probiotics and are also low in calories and a good source of vitamin K, however are high in sodium. Natto is a Japanese fermented soybean product that contains Bacillus subtilis. It has a distinctive smell, slimy texture and strong flavour. Other than healthy bacteria, natto is rich in protein and vitamin K2, which are good for bone and cardiovascular health. Some types of cheese Most types of cheese undergo a fermentation process but not all of them contain probiotics, unless they have been made with unpasteurised milk. Usually only cheddar, mozzarella and gouda contain probiotics. Traditional buttermilk Mainly consumed in India, Nepal and Pakistan, this is the leftover fermented liquid from making butter and is also called ‘ Grandma’s probiotics’ . Probiotic supplements are generally safe to use by healthy people, because most of them are derived either from fermented foods or from microbes colonised on healthy humans. Numerous forms of probiotics are available in the market: powder, capsule, chewable tablets, solution drops. Probiotic supplements may contain different types of microbes; some of the commonly used are Lactobacillus spp. (Lactobacillus acidophulus, Lactobacillus casei subsps, Lactobacillus lactis), Bifidobacterium spp. (Bifidobacterium longum, Bifidobacterium bifidum, Bifidobacterium infantis) and yeast such as Saccharomyces boulardii. The suitable dosage of each product depends on the strain of probiotics, and the manufacturer should provide the recommended dose on the label. Typically, many over-the-counter products provide between 1-10 billion CFU per dose. Since probiotics are alive, their storage condition is crucial to maintain the number of bacteria, quality and efficacy of the product. Consumers should therefore store a probiotic supplement strictly as recommended by the manufacturer. Choose a reliable product by checking the genus and species of the microbes, strain designation and viable count of each strain – these are written on the label as well as the product’s shelf-life. Probiotics as a supplement A LIST OF PROBIOTIC FOODSสุขภาพดี ด้วยโพรไบโอติกส์ References: 1. World Gastroenterology Organization Global Guideline in Probiotics and prebiotics. 2017 2. Kapp JM, Sumner W. Kombucha: a systematic review of the empirical evidence of human health benefit. Ann Epidemiol. 2019. Feb; 30: 66-70. ตั้งแต่เกิดจนกระทั่งลมหายใจสุดท้ายของชีวิต มนุษย์เราไม่เคยอยู่ตามล�าพัง โดยแท้จริงแม้แต่เพียงเสี้ยววินาที เพราะเรามีเพื่อนที่เป็นเชื้อตัวจิ๋วที่มองไม่เห็น อาศัยอยู่บนส่วนต่างๆ ของร่างกายตลอดเวลา แต่ละพื้นที่ในร่างกายมีเชื้อที่อาศัย อยู่ต่างชนิดและปริมาณกัน ตามสภาวะแวดล้อมที่เอื้อต่อการเจริญเติบโตของเชื้อ แต่ละประเภท เมื่อร่างกายอยู่ในสภาวะสมดุล เชื้อพวกนี้ถือเป็นเพื่อนที่นอกจาก มาพึ่งพาอาศัยบนร่างกายเราแล้ว ยังให้ประโยชน์แก่เจ้าของร่างกายหลายประการ เช่น เป็นปราการปกป้องผิว ท�าให้ภูมิคุ้มกันและการท�างานของระบบทางเดิน- อาหารดีขึ้น แต่หากร่างกายเสียสมดุลไม่ว่าจะเกิดการติดเชื้อก่อโรคอื่นๆ หรือการ ท�าความสะอาดร่างกายมากเกินไป อาจท�าให้เกิดโรคหรืออาการไม่พึงประสงค์ได้ เช่น มีอาการท้องเสีย หรือการติดเชื้อแบคทีเรียบนผิวหนัง การเสริมโพรไบโอติกส์ให้กับร่างกาย สามารถท�าได้โดยการรับประทานอาหาร ที่มีเชื้อที่มีประโยชน์ต่อสุขภาพ เช่น โยเกิร์ต กิมจิ นัตโตะ แตงกวาดอง และอื่นๆ นอกจากนั้นในปัจจุบันยังมีผลิตภัณฑ์สุขภาพกลุ่มโพรไบโอติกส์ที่สามารถหาซื้อได้ ทั่วไปตามร้านยาหรือร้านสุขภาพ หลายรูปแบบ ทั้งชนิดผง แคปซูล ยาเม็ดเคี้ยว สารละลาย โพรไบโอติกส์ที่เป็นที่นิยมคือเชื้อแบคทีเรียแลกโตบาซิลัสและบิฟิโด- แบคทีเรียม ส่วนพรีไบโอติกส์ซึ่งเป็นอาหารของเชื้อที่ดี มักจ�าหน่ายในรูปแบบผง ประกอบไปด้วยสารประกอบเชิงซ้อนของคาร์โบไฮเดรต เช่น อินูลิน หรือ ฟรุกโต โอลิโกแซคคาไรด์ หรืออาจมีทั้งโพรไบโอติกส์และพรีไบโอติกส์ผสมอยู่ร่วมกัน ซึ่ง มีชื่อเฉพาะเรียกว่าซินไบโอติกส์ / ISSUE_26 28 YOUR HEALTHY BODY Longevity NUTRITIONAL KEYS TO LOWER YOUR BIOLOGICAL AGE You may think that heredity is key factor in determining how long we live. In fact, genetics are only one factor affecting health, other key factors involve habitual behaviors, lifestyle, stress and environment. According to metaphor, your genetics load the gun, but your lifestyle pulls the trigger. 1,2 For a long life filled with health and quality of life, your lifestyle choices are just as important. 1. Eat healthy Certain foods play a role in prolonging or shortening Telomere length. Eating peanuts, seaweed, fruits and coffee are related to the support of longer telomere length; whereas, drinking alcohol, eating unripe meat and processed meat can support shortening of Telomeres. Sugars and in particular, sugary drinkshave the most negative effect on telomere. Fresh juice from whole vegetables and fruits consumed in appropriate quantities support telomere length. As always, unhealthy foods such as processed foods and those high in saturated trans fats with little nutritional value almost always lead to inflammation; which continues to lead to numerous types of deteriorationwithin the body and of course, telomere shortening. The Mediterranean diet 3 is generally recommended, and incorporates main components such as freshvegetables, wholegrains, nuts and seeds, healthy fats, moderate amounts of dairy, weekly intake of seafood, poultry and egg; and limited amounts of red meat . Once key factor is the primary usage of olive oil within Mediterranean cuisine, which provides monounsaturated fat, found to lower cholesterol and low density lipoprotein. Moreover, there is alsoincreased supporting evidence to drink wine in moderation. Research has found that these foods reduce telomere shortening rate and mortality rate in the elderly, 4 and CRP, IL-6, TNF alpha, andnitrotyrosine inflammation indicators are lower. Healthier choices, that is, selecting foods that have a more complete nutritional profile of, vitamins, minerals, phytochemicals and various antioxidants have has anti-inflammatory effects, and these nutrientshave a great effect on Telomere. Studies have indicated a positive correlation to antioxidant 5 and high fiber food, such as flaxseed are linked to longer 6 telomere, along with regular intake of vitamin C and A, along with folate, lutein, and xeaxanthin. In addition, othervitamins and minerals that affect Telomere length, telomere balance and cell death inhibition, are those such as vitamin B, vitamins D, Magnesium and Resveratrol 8,9,10,29,30 . Moreover, research is also found that telomere shortening is also highly related to a diet lacking in zinc. 11 In relation to essential fatty acids testing, it has been found that people who have low Omega-3 fatty acid (EPA and DHA), there is higher than usual rate of Telomere shortening 12 . According to trials, 2.5 g. of fish Chapter 2 Top 3 tips to restore youthful cells/ ISSUE_26 29 oil consumption for 4 months, has increased Telomere length as much as 43 base pairs. On the other hand, Linoleic acid that is in group of Omega-6 fatty acids that are mostly found in vegetation, acceleratesshortening of telomere 14 . Another aspect to keep in mind about diet to preserve telomere length is in relation to smaller portion quantities and consuming adequate calories daily. More often than not, most people may consume more calories or larger portionsthan necessary for their bodies. To maintain overall health and to restore youthful cells, a complete diet that largely consists of plant based sources, high in fiber, vitamins and antioxidantshave a positive effect to telomere. It is advised to avoidconsumption of processed food, preserved and processed meats, sugars, processed flour, saturated fatsand Omega-6 fatty acid since these directly lead to telomere shortening. 2. Stay active One fact that cannot be disputed is that regularexercise has numerous positive health benefits for muscle and bone, blood vessels and heart, reducedblood pressure, increased high-density lipoprotein cholesterol (HDL-C), aids in to weight control and quality sleep, and reduces the risk of dementia, diabetes and some types of cancer, as breast cancer, and colon cancer. More recent research has also indicated that exercise reduces depressive disorder 16 as a direct result from hormone and brain chemistry during exercise. Nowadays, stressis a major issue, particularly for those in urban environments and as a result of a busy lifestyle. Learning practices to manage stress such as meditation, adapting thinking processes and perspective support in managing stress and depressive disorders. Although stress reduction may sound easy, it is easier said than done for most. Exercise is one effective and simple option to reduce stress and anxiety. During exercise, thebody releases chemicals called endorphins that support to reduce pain and creates a feeling of calm. It also stimulates the brain to create various neurotransmitters for good mood 17,18 . Another added benefit in relation to cellular deterioration, it has also been shown that regular exercise is closelyrelated to Telomere length. Research has found that Marathon runner has telomere length more than general people at 11%. 19 According to one description, exercise stimulates telomerase activity that protects telomere shortening and ensures that cells function to their optimum ability 20,21 . It is safe to say that regular exercise is a must for overall health in addition to an effective part of an effective stress management program but also supports in telomere length and slows the rate ofcell degeneration. 3. Get enough sleep Sleep is an important part of maintaining good health, and it is shown that most people do not get enough quality sleep daily. Without proper sleep, a person may experience fatigue, be easy irritable, have poor concentration and drinking coffee always isn’t always the effective solution. Although sleep deprivation has not clearly negative effect in short-term period, it definitely effects the body from levels of raised cortisol (Stress Hormones), blood sugar rate, others hormone and at the cellular level. In long-term period, there are increased risks for cardiovascular diseases, diabetes, and obesity. According to mortalityrate, people who sleep less than 5 hours have an increase of 15% 24 mortality rate. Research has shown that for those children who lack sleep, there is greater chance to have a shorter telomere length than averagechildren 25 . In addition, for adults who sleep more than 7 hours, they tend to have a longer Telomerelength 26,27 .The brain has a functional waste clearance pathway, the Glymphatic system, which is most effective while sleeping. With inadequate clearance and with longterm sleep deprivation, this could lead toincreased cognitive aging, declined andneurodegenerative disease. 28 As a result, sleep deprivation has many effects to health functions and in general most should aim to sleep at 7-8 hours per night, for long-term health restoration. Nowadays, the issue of aging has become an important issue both socially and economically. Many studies concentrate on improving quality of life quality and independence for aging populations through health. Body age evaluation currently plays a main role within preventive medicine. If we are able to realize and understandin detail our health and body to behavioral changes and implement suitable lifestyle habits such asmaking smart food choices, adequate sleep and regular exercise, these are the main strategies to prevent inflammation and deterioration, overall health and longevity. Cells are, undoubtedly, thebasis of our body’s building blocks. With fast-developing technological advances, understanding the length and status telomere could unlock the key to your health potential.Next >