Life style
Eating right and playing well
Optimum performance in competitive sports depends on multiple factors and ‘guided diets’ play a decisive role if sportsmen and women are to shine in the international sports arena says, Dr. Ranil Jayawardena, Senior Lecturer and Consultant Clinical Nutritionist from the Faculty of Medicine, University of Colombo and Visiting Fellow at the School of Exercise and Nutrition Sciences, Faculty of Health, Queensland University of Technology, Australia, in an interview with the Sunday Island.
by Randima Attygalle
While training is crucial in competitive sports, along with the sport culture of a particular nation, additional support both mentally and physically shape an international sports star. Added to this are sports psychology, injury prevention recovering support and proper nutrition. “Unlike when indulging in leisure sports, competitive sports demand sophisticated meal patterns and proper supplements for best results which include quick recovery, injury prevention, weight management and general health and wellbeing,” says Dr. Ranil Jayawardena.
In the absence of specialized ‘sports nutritionists’ here at home, many naturally rely on the advice of their ‘seniors’ or online material. “However, each individual requires a personalized dietary schedule depending on his/her socio-economic circumstances, training schedule, body weight, age, gender and the event calendar. For example what a gymnast requires is very different to what a marathon runner needs,” says the Specialist who goes onto add that there is no one diet or supplement for everyone. “One simply cannot generalize advice,” he reiterates.
Getting one’s hydration right is one of the easiest and cheapest nutritional strategies to optimize performance, yet Dr. Jayawardena says it is still one of the commonly overlooked factors by sportsmen. “Hydration is essential for both physical and mental faculties and this involves pre-hydration, during hydration and post-hydration.” Properly corrected Oral Rehydration Solutions such as Jeevani or fruit juices with salt and sugar are recommended here. “One doesn’t need expensive readymade isotonic formulas for proper hydration,” points out Dr. Jayawardena who explains further that sportsmen and women indulging in intense training must monitor their pre and post training body weight to estimate the water loss which needs to be corrected accordingly. “Your urine colour is an indicator of the hydration status. If it is dark, you are still dehydrated. One kilo of body weight loss after a training session represents a need for 1.5 ltr of fluid to be replaced.”
What is traditionally accepted as healthy food may not work for those doing intense sports, notes the Nutritionist. “The body derives energy from carbohydrates, hence choosing the correct carbs is vital for best performance. For instance a pre-training lunch of unpolished rice, high fat meats and fibre-rich vegetables such as dark green vegetables can go against an athlete. These meals reduce the rate of absorption of carbohydrates. Abdominal cramps while exercising are often the results of unabsorbed foods in the gut.”
If a training session exceeds one hour, intermediate carbohydrate-rich food is recommended and post training meal too should contain right carbs to enhance recovering, Dr. Jayawardena explains. “While a simple breakfast of bread, jam and banana is recommended for pre-training breakfast, a lunch of white rice, dhal, eggs/chicken/fish without leafy vegetables is recommended for lunch followed by a sweetened fruit juice, banana, a bun or crackers after training for recovery. While vegetables rich in fibre are discouraged for pre-training lunch since they take time to digest, they are recommended for dinner or four hours before a training session.”
Proteins, as the Specialist remarks, are the ‘building blocks for muscle growth and repair.’ A constant breakdown and regeneration of muscle tissue occurs every day which needs to be fuelled by the dietary intake of protein. Although protein requirement depends on body weight, gender, sport etc, an average sportsman needs 1.2-2.0g protein per kilogram of body weight. However, not all proteins are the same, warns the Nutritionist. “While some proteins are of high quality with all essential amino acids, others are not so.”
Protein intake should also be distributed throughout the day instead of being ‘loaded’ with it only at night. “While meats, poultry, fish, eggs are rich in proteins, pulses and nuts have a high level of carbohydrates and fat contrary to the common belief that they have a high concentration of proteins,” points out Dr. Jayawardena.
For competitive sportsmen and women, supplements are essential says the Nutritionist. These supplements however should be carefully selected on proper guidance either by a nutritionist or a sports physician, as some may contain banned substances for which they are tested nationally and internationally, he says. An overdose of them could also result in weight gain. “There are very safe Protein supplements including Whey protein, Casine protein, BCAA proteins, Amino acids capsules etc. If they select the correct product, they can be used to supplement and achieve daily protein requirements and help build muscle mass necessary for performance.” Reputed brands and reputed suppliers of the supplements are keys to safety, he adds.
The supplements as Dr. Jayawardena explains, should be gradually introduced to a budding sportsman or woman, starting with very basic ones around the age of 16. “We don’t prescribe them at a very young age as this will impede their increase in performance at a more mature level. However, multi-vitamin mineral and iron supplements (latter especially for menstruating girls) are recommended depending on the individual requirement.” Vitamin D supplements are often recommended for those involved in indoor training (ex: squash, badminton, table tennis etc) to improve both bone and muscle health. “The urban Sri Lankan population is reported to be having Vitamin D deficiency as their exposure to the morning sunlight is minimum unlike the agrarian community of the country.”
He also warns of high doses of vitamin supplementations. “Very often we see them taking several multi-vitamins as well as high doses vitamins in isolation. Vitamin E is commonly abused since is no recognized deficiencies”
For vegetarians and vegans, pursuing an intense training sport could be a tough journey, observes Dr. Jayawardena. “Since their natural intake of proteins is very low, such people will have to rely on a very high intake of quality protein supplements. Maintaining body weight could also become challenging for vegetarians who tend to be partial to milk, curd, paneer and tofu rich in fat.”
Fats from healthy sources such Omega 3 which is found in oily fish is highly recommended for those pursuing competitive sports. Moreover, Monounsaturated fatty acids are healthier compared to saturated fats. “Olive, avocado are also recommended provided there are no concerns about the body weight,” explains Dr. Jayawardena who urges to watch all fat types as they all contain a certain amount of calories.
Understanding what and when to eat on a daily basis will have a huge impact on performance, mood, sleep, health and energy levels which should never be underestimated, says the specialist. Adding a variety of fruits and vegetables to the daily diet (at least two fruits and three vegetables per day) and two dairy products is essential.
Dr. Jayawardena, with his global exposure to sports nutrition, lobbies for both academic and professional intervention in this field locally. Voicing his concerns over the lack of ‘sports nutrition education’ in the country Dr. Jayawardena remarks: “it is still not part of our local medical curriculum. We only deliver it as a voluntary module which should not be the case,” Citing the Australian experience of a qualified sports nutrition education system complete with exercise physiologist, sports nutritionists and sports psychologists, he calls for intervention at national level at a time when the demand for such professionals is overwhelming to take the Sri Lankan sporting talent to the next level.
Life style
A nation comes together: Business, compassion and public service unite to protect Sri Lankan women from cervical cancer
In an emotionally charged and inspiring gathering that brought together business leaders, healthcare professionals, philanthropists and community organisations, Sri Lanka, this week, reaffirmed its determination to defeat one of the country’s most preventable yet devastating diseases—cervical cancer.
The event was more than a formal announcement of financial assistance. It was a story of legacy, compassion, partnership and hope. It was also a reminder that when private enterprise, government institutions and civic organisations stand together with a shared purpose, lives can be saved and futures protected.
At the centre of the initiative was a renewed commitment by Dilmah and the Fernando family to continue funding cervical cancer screening programmes, in partnership with the Ministry of Health and Rotary.
The programme, which has already helped thousands of women through early detection, will receive a further Rs. 50 million this year, enabling 20,160 additional screenings.
This follows an earlier Rs. 75 million commitment made in January 2024 under a Memorandum of Understanding signed between Dilmah, Rotary and the Ministry of Health.
A Son Honours a Father’s Vision
Delivering one of the most moving speeches of the event, Dilmah Chairman/CEO Dilhan C. Fernando reflected on the values of his late father, Merrill J. Fernando, founder of Dilmah, whose philosophy continues to guide the company.
Fernando said his father began his journey in 1950 not merely to create a successful tea business, but to build a company that would improve lives and protect nature.
“My father started on a mission to make the world a better tea,” Fernando said. “Now, better tea is always welcome because it implies good taste, but his vision was quite different. It was about tea that would have an impact on the lives of people and on natural ecosystems.”
He said he and his brother Malik were blessed to steward a business that values kindness to people and the environment as much as profit.
“Businesses do not exist to make profit. Businesses exist to create value,” he said. “Value begins with people and livelihoods. It continues through nature, which is an inextricable part of welfare. And if you get those two right, then you have the right to secure economic value.”
Fernando said learning that hundreds of Sri Lankan women were dying annually from cervical cancer—an entirely preventable disease—was deeply disturbing.
“It was something that was really quite abhorrent to us,” he said. “An entirely preventable form of cancer should not be taking so many lives.”
He said the contribution was not about publicity or recognition.
“We announce this not to boast, but in appreciation of all those who made it possible, particularly my father, because that is how it is possible for us to make this assistance.”
Thousands of Lives Already Touched
Fernando said the true value of the investment could not be measured in rupees alone.
“That value may seem like a big number, but it is insignificant when you consider that it has saved thousands of women from the scourge of cancer and in many cases helped them avoid late-stage disease.”
He praised Sri Lanka’s healthcare system for maintaining an admirable record, despite national hardships.
“Whatever anyone may say about systems or governance, the fact is Sri Lanka’s healthcare system has an enviable track record,” he said.
Rotary’s Promise of Early Detection
Representing the Rotary Club of Colombo, former Rotary International President K.R. Ravindran delivered a powerful message on the life-saving power of partnerships.
“This is not a discussion. This is a promise of early detection,” Ravindran said. “Cancer, especially cervical cancer, does not arrive with a bell ringing or a warning. It whispers, and so often by the time it is heard, it is too late.”
He spoke emotionally of the grief caused by delayed diagnosis.
“For millions of women, that whisper is a devastating reality. Families left grieving—that is the reality.”
Ravindran recalled how Rotary had earlier established a stand-alone early detection centre offering free screening for breast, cervical and oral cancers. Through those efforts, more than 120,000 women had access to screening.
“During that journey, we learned something profound,” he said. “Early detection is not just saving lives. It transforms fear into hope, into possibility.”
That experience led Rotary to intensify efforts against cervical cancer, supported by overseas partners who introduced expertise and advanced screening technology.
A Crisis That Nearly Stopped Progress
Ravindran revealed that Sri Lanka’s financial crisis nearly derailed the programme when funds for HPV testing kits became unavailable.
“Without the money, the whole thing would have gone awry,” he said.
It was then, he said, that Dilmah stepped in.
“They did something far greater than simply giving money. They made scale possible. They made continuation possible. They made impact possible.”
He paid tribute to Merrill J. Fernando’s values.
“He believed business was a matter of human service. It was not just about making money. He did not just speak it. He lived it.”
He added that Dilhan Fernando had strengthened that legacy through direct leadership and compassion.
Sri Lanka Can Lead the World
Ravindran said Sri Lanka has every reason to believe it can become one of the first countries in the world to eliminate cervical cancer by 2030.
He cited the country’s literacy, school vaccination programmes, far-reaching public health system and highly respected midwife service.
“One thing we have to be proud of is our public health service,” he said. “And we have an excellent midwife system. If you involve the midwives, you are effectively empowering the community.”
He concluded with a message of hope.
“I think this country can become one of the first countries to be rid of this disease. Perhaps one day no woman in Sri Lanka will ever again hear the whisper of cervical cancer.”
Science, Prevention and Public Health
Consultant Community Physician Dr. Nadija Herath, of the Family Health Bureau, explained that cervical cancer is caused mainly by persistent infection with the Human Papillomavirus (HPV), which can take years to develop into cancer, if left untreated.
She said this makes screening especially important because pre-cancerous changes can be detected and reversed.
“The most important thing about this cancer is that it is preventable,” she said. “If identified early, women can be fully cured and live normal lives.”
Sri Lanka’s Well Woman Clinic programme, introduced in 1996, currently focuses on women aged 35 and 45.
Dr. Herath said the country is now expanding the use of HPV DNA testing, which offers much higher sensitivity than traditional methods.
She added that outreach clinics in factories and underserved communities would be strengthened, ensuring women can access services close to where they live and work.
Cancer Society Calls for Social Change
President of the Sri Lanka Cancer Society, Anoja Karunaratne, said awareness and stigma remain serious barriers.
“We need to take this message beyond hospitals and clinics—into schools, workplaces, religious institutions and community groups,” she said.
She stressed that women should view screening as a normal and responsible part of healthcare.
“Women must not fear screening. They must see it as routine care that can save their lives.”
A Partnership with Purpose
Throughout the event, one theme stood above all others—the power of unity.
Government institutions brought infrastructure and expertise. Rotary brought leadership and international support. The private sector brought resources and purpose. Civil society brought compassion and outreach.
Ravindran summed it up simply:
“This is not just institutions coming together. It is values coming together.”
“When governments, civil society, global networks and responsible businesses all come together, we do more than fight disease—we change destiny.”
Hope for Every Woman
As Sri Lanka moves toward the World Health Organisation goal of eliminating cervical cancer as a public health threat by 2030, the gathering offered more than policy announcements. It offered confidence that progress is possible.
It reminded the nation that some of the greatest victories are won not in boardrooms or conference halls, but in clinics where disease is detected early, in families spared grief, and in women given the chance to live healthy, full lives.
And in that shared effort, Sri Lanka may yet become a global example of what compassion, courage and collaboration can achieve.
By Ifham Nizam
Life style
Rheumatoid Arthritis doesn’t stop at your joints; And neither should your treatment
By Dr. Aruna Caldera, Consultant Rheumatologist MBBS, MD, MRCP (UK), MRCP (Rheumatology)
The word arthritis comes from ancient Greek. “Arthron” means joints; “itis” means inflammation; so, arthritis means inflammation of joints. Arthritis is one of the commonest disease categories which effect man. Some forms of arthritis may not even require any form of specific treatment, whereas some may even kill you.
Among long-term arthritis conditions, the most serious is rheumatoid arthritis. This disease occurs due to genetic variations that cause the immune system to malfunction and produce antibodies against the joints, leading to joint damage. We call this process, auto immunity; in simple words, your immune system which is supposed to protect you, starts to work against you.
If proper treatment is not started on time, the progression of the disease will be extremely difficult. Without proper treatment, it can make life miserable and may even lead to premature death.
Rheumatoid arthritis is a chronic, systemic inflammatory disease. Joint involvement is only one part of it. In simple terms arthritis is not limited to the joints. This is why relying only on ointments or topical treatments can lead to extra-articular (other organ) damage some of which could be catastrophic and lead to premature death.
If untreated, inflammation damages the joints—causing deformities, cartilage loss, and involvement of more joints over time. Complications usually appear after 10–15 years. Those who don’t understand, or refuse to believe this, often rely on short-term fixes and, unfortunately, will suffer later.
Eventually, joint deformities can become so severe that a person may not be able to walk without aid, button clothes, dress themselves, go to the toilet independently, open a bottle, or even open a door.
There are several types of rheumatoid arthritis:
Classical rheumatoid arthritis:
Affects small joints (fingers, wrists) and large joints (elbows, ankles, knees). Symptoms include morning stiffness, joint pain, swelling, weak grip, and fatigue.
Palindromic rheumatism
: Sudden joint pain (and swelling) that disappears within hours or days. Many of these patients may later develop classical rheumatoid arthritis. However, treatment can reduce this risk of progression to classical type. Medication may be needed even when symptoms are absent.
Monoarticular rheumatoid arthritis:
Affects a single joint. It is often mistaken for other conditions like gouty arthritis or osteoarthritis. Without proper treatment, it can destroy the joint and later progress to classical rheumatoid arthritis. Commonly affects larger joints, like knees, ankles, hips, and shoulders.
Polymyalgic onset (proximal) rheumatoid arthritis:
Seen in older individuals and even could be missed by clinicians. Patients usually complain of stiffness in both shoulders rather than joint pain or swelling.
Most patients experience morning stiffness (difficulty moving joints after waking) and joint “gelling” (stiffness after rest). Stiffness can last from minutes to hours and is caused by inflammatory substances accumulating in joints during sleep and rest.
Other symptoms may include whole-body pain, fatigue, weight loss, mild fever, depression, fibromyalgia (generalised wide spread pains)
Rheumatoid arthritis affects the whole body. The effects on other organ systems are identified as” extraarticular manifestations”. Most organs can get involved in poorly controlled disease. Some of the common manifestations include,
Skin vasculitis rashes and skin nodules
Lung disease (interstitial lung disease)
Heart disease (ischemic heart disease)
Osteoporosis
Eye problems which can even cause blindness (uveitis, scleritis)
Nerve disorders (polyneuropathy, mononeuritis)
Dry mouth (Sjogren’s syndrome)
About 40% of patients may develop such complications. The only way to reduce them is timely treatment.
In addition to joint swelling, the whole hand may swell like wearing a boxing glove. Swelling in the wrist can compress the median nerve, causing carpal tunnel syndrome (numbness in fingers). Surgery should not be rushed—arthritis must be treated first.
The disease can even affect the upper spine (neck joints). Neck pain along with other joint pain should not be ignored. In simple terms, rheumatoid arthritis can affect almost any joint except most parts of the spine.
No blood test is required to suspect or even diagnose rheumatoid arthritis. In some patients the rheumatoid factor antibody test will never be positive (seronegative rheumatoid arthritis). Waiting for lab confirmation before starting treatment is an unwarranted delay.
Some tests may show abnormalities:
Rheumatoid factor antibodies, Anti-CCP antibodies, ANA may be positive
ESR and CRP may be elevated
Haemoglobin may be low (anaemia of chronic disease)
Platelets may be high
Blood tests are more useful for monitoring treatment and medication safety rather than initial diagnosis. One important fact we must realise is the titre of the antibody test positivity has no correlation to disease activity and we cannot use the antibody titres to evaluate the response to treatment.
There are treatments that can even bring the disease into remission in no time at all. However, patients who delay treatment, take insufficient doses of medicines, stop medication early, follow inconsistent treatment, or rely on unscientific treatment methods are unlikely to achieve this.
Proper treatment involves starting with stronger medications and gradually reducing it as the disease improves. Simply controlling symptoms, without addressing the disease progression, is not enough; that is why using pain killers and prednisolone only cannot prevent extraarticular manifestations.
The first goal is on-drug remission. After that, patients should continue medication for more than 12 months without symptoms before gradually tapering. Stopping/tapering medications too early often causes relapse, which is a major reason why many patients fail to recover. Some patients may relapse even after stopping medication, but modern treatments allow long-term control without harm and sustained, drug-free remission in other patients. Most novel therapies are available in Sri Lanka as well.
The medications used are called DMARDs (Disease-Modifying Anti-Rheumatic Drugs). These do not just control symptoms—they change the course of the disease. Most patients respond to conventional DMARDs, but if not, biologic or targeted synthetic DMARDs should be started early—not after joint damage occurs. These treatments are available in Sri Lanka. Without consulting rheumatologist, patients may not receive these advanced forms of novel treatments.
Having rheumatoid arthritis is like being trapped in a room with a venomous snake. As long as you stay alert, you can avoid harm—but if you ignore it, it will strike. The disease must be treated at any cost. The choice is yours. With proper treatment initiated early, you can live a normal life. Ignoring the disease will not make it go away. Misinformation by people who aren’t aware of the severity of the disease and medications used often causes patients to avoid ideal treatment, leading to worse outcomes.
There is no point worrying after diagnosis; see a specialist early and seek treatment. You can live a normal life. Even pregnant or breastfeeding mothers can be treated safely without harming the baby. The precious time you waste starting a DMARD will definitely impact the final outcome.
Life style
Avurudu spirit comes alive
The Sinhala and Tamil New Year stands as one of Sri Lanka’s most significant cultural observances, marking not only the transition of time but also a collective moment of renewal, reflection and togetherness. The Sinhala and Tamil New Year is deeply rooted in age old customs that continue to shape both domestic life and wider social culture across the island. Priyanthi Fernando brought the spirit of Sinhala and Tamil New Year to life, hosting a thoughtfully curated Avurudu celebrations that brought together elegance, culture and the timeless spirit of togetherness. The Sinhala and Tamil New Year festivities were held at Colombo City Centre, followed by a strong service of cultural authenticity. The event unfolded with traditional observances carried out in glamour and style. The atmosphere was warm, yet distinctly elegant, with carefully curated details. Priyanthi embraced tradition in a striking reddai hatta, even the invited guests embraced the occasion in equally colourful ensembles that added a rich, cultural vibrancy.
The food presentation added to the charm of the evening, with a beautifully arranged spread of Avurudu delicacies.
The gathering blended festive decor with familiar Avurudu touches, games sweet meat spreads. and a musical backdrop inspired by local rhythms. Both men and women opted for the national attire, while traditional sweets, such as kavum, kokis, aluwa and mung kevum, were among the food highlights, alongside other savories and contemporary bites.
Adding to the celebrating tone were the traditional Avurudu games which brought moments of laughter and friendly competition. As the Avudu Kumari was announced, the evening reached its natural clima, filled with smiles photographs and applause. The gathering captured the true essence of Avurudu with warmth and celebrations.
- Zarina
- Onitha Gurugalle
- Sujeewa Nelson
- Guest in national attire
- Sheila
Pix by Thushara Attapathu
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