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
Sri Lanka Eye Donation Society gifts sight to the world

Founded by the late Dr. Hudson Silva, the Sri Lanka Eye Donation Society (SLEDS) which is nearing 65 years is the first of its kind in the world to provide corneas completely free of charge to locals as well as foreigners through its International Eye Bank. Among the donors of eyes are several Presidents and Prime Ministers of the country. The other affiliated bodies of SLEDS are the Dr. Hudson Silva Memorial Eye Hospital and the Human Tissue Bank which provide a yeoman service to the public.
BY RANDIMA ATTYGALLE
At age 18, Eranga Madushan’s future looked bleak with keratoconus (a disorder of the eye that results in progressive thinning of the cornea) claiming both his eyes. Thanks to his physician’s recommendation for a corneal transplant, Eranga was fortunate to have received suitable corneas from the Eye Bank of the Sri Lanka Eye Donation Society which were successfully transplanted at the Kandy National Hospital.
Now 22-years old, this young man from Minipe has successfully finished his education and is employed. “I even passed the vision test and got my driving license – all made possible thanks to the noble service of the Sri Lanka Eye Donation Society,” says Eranga.
His is one of thousands of such success stories. These exemplify the thought-provoking discourse of Sivi Jathaka story delivered by the Buddha when, in one of his Bodhisathva’s births, he gave away his eyes to a blind beggar. There cannot be a better living testimony to this concept of dana than the Sri Lanka Eye Donation Society (SLEDS), now approaching 65 years.
Giving life to a dead eye
In 1958 Hudson Silva, a medical student started a campaign under the banner, ‘Give life to a dead eye,’ to popularize the donation of eyes after death to obtain corneas for the Colombo Eye Hospital which had long waiting lists for eye replacements but without sufficient donors. Eyes at this point were obtained only from those who died without custodians in hospitals and homes for the elders and executed prisoners.
With the help of newspaper articles and public meetings, Hudson Silva’s campaign continued. By 1961, he had qualified and appointed a resident surgeon at the Colombo Eye Hospital. SLEDS got underway officially in a very small scale on June 11, 1961 at Dr. Silva’s Ward Place home in Colombo. Among the 40 founding members of the Society was Dr. Silva’s mother who pledged her eyes to be donated after death. When she died shortly thereafter, he himself grafted her corneas on the eyes of a poor farmer and thereby restored his sight. In 1965, Prime Minister Dudley Senanayake presiding at the official opening of the International Eye Bank, pledged his eyes after death. After his demise in 1973, his wishes were fulfilled.
With the objective of extending this service to foreigners awaiting eye replacements, Dr. Silva started connecting with senior eye surgeons from various parts of the world. In 1964 he dispatched his first eyes overseas – flying three set of donor eyes packed in dry ice to Singapore’s Government General Hospital. Thus commenced the country’s international eye donations on a Vesak Poya Day when five Singaporeans regained their sight.
Following the wide media coverage this attracted the world over, SLEDS was able to open its doors to the entire world. In the late 70s, on government-donated land on Vidya Mawatha in Colombo 7, SLEDS’ headquarters along with its Eye Bank were relocated and the present building was built with the help of Japanese funds. It was opened by the then Prime Minister R. Premadasa in 1984.

President William Gopallawa at the event of donating the the land at Vidya Mawatha, Colombo to set up SLEDS
Global demand
Globally, at least 2.2 billion people have a near or distance vision impairment, according to the WHO statistics. In at least one billion of these, vision impairment could have been prevented or is yet to be addressed. The leading causes of vision impairment and blindness at a global level are refractive errors and cataracts.Vision impairment, according to the WHO, poses an enormous global financial burden, with the annual global cost of productivity losses estimated to be US$ 411 billion.
The demand for corneal transplants (keratoplasty) is on the rise with increasing prevalence of eye diseases and the rising elderly population. “Global statistics indicate that over 12.5 million people worldwide are waiting for corneal transplants. We are committed to bridge this gap every year by donating corneas and to date our International Eye Bank had donated 95,151 corneas to foreigners from 57 countries. In addition, nearly 60,000 locals including many soldiers injured in combat, have received corneas,” says the Senior Manager of the SLEDS’ International Eye Bank, J.S. Matara Arachchi.
Donor registration
Having ‘grown’ with the institution since he was recruited in 1979 by the founder himself, Matara Arachchi says that the Eye Bank has decentralized its operations today with 150 branches island-wide enabling more people to become potential donors. The online consent registration facility is also available now on the SLEDS website. “We see an overwhelming interest among youth registering themselves with us to donate their eyes which is very encouraging,” says the official noting that many Sri Lanka Presidents and Prime Ministers have donated their eyes. “A cornea taken from President J.R. Jayewardene was split in two and grafted on to two Japanese patients and his other cornea was grafted onto a local patient,” he says.
Potential donors need to be excluded from certain diseases for them to be eligible donors. Apart from registered donors, corneas from the dead are also donated by surviving family members. The youngest such donor was a four-year-old whose parents offered to donate their deceased child’s eyes to help another regain vision.
Harvesting of the eye needs to be done within four hours of a person’s death and the cornea itself has to be used on a patient within 14 days explains Matara Arachchi. “We hardly have any corneas left beyond the shelf life given the big demand for them. In case any are not grafted, they are often used to practice surgery and research purposes.” Donation of eyes does not cause any disfiguration to a body of a deceased, says the official who reiterates that the process enables the donor to look natural.
Preserving a single cornea cost about USD 300- 450 says the official. Corneas are donated to patients operated in both the state and private hospitals without discrimination. The institution, he says, is run on donations made by individuals and organizations. “Although we do not charge foreign recipients, many of them come forward to assist the institutions as means of expessing goodwill and appreciation.”
Free eye care
The eye hospital founded by Dr. Hudson Silva in 1992 at the Vidya Mawatha premises, was named in his honour after his death. It is committed to make eye care available to local patients at an affordable price aligned with the vision of its founder. The hospital is equipped with a fully-fledged operating theatre and an OPD with state-of-the-art equipment. Dr. M.H.S Cassim, a former consultant at the National Eye Hospital serves as the Medical Director of the SLEDS and Dr. Shamintha Amaratunge serves as consultant surgeon. “The hospital performs nearly 1,200 cataract surgeries per year and the patients are provided with lenses completely free of charge. In addition, we also provide spectacles to needy people,” says the Eye Hospital’s Manager, H.D.A.J Abhayawardena.
He adds that island-wide eye camps at village and school level are conducted by them to make eye care more accessible to people. The contact lenses laboratory is another ambitious initiative of the SLEDS which is planning to expand its work says Abhayawardena. “With the help of Japanese technology, we set up our own production plant to manufacture contact lenses locally- the first of its kind here at home. This venture can save a lot of money spent on imported lenses.”
Human Tissue Bank
Following the passing of the Human Tissue Transplantation Act in 1987, Dr. Hudson Silva succeeded in establishing the Human Tissue Bank of SLEDS in 1996 enabling Lankans to donate human tissue and limbs in addition to the eyes. “Only people under 70 who are free of certain diseases are eligible to donate tissue and limbs after death and we need to obtain the tissue within 12 hours of a person’s death,” says the Manager of the Tissue Bank, T.B Prabath.
Many orthopedic, plastic, cardiac, neuro, eye and maxillo-facial surgeons have successfully grafted these tissues. During the time of the war, many in armed forces have benefited from the Tissue Bank, says Prabath. “There is an overwhelming demand for tissues for patients involved in motor traffic accidents and those who have sustained burn injuries,” says Prabath urging more people to come forward to pledge their support.
Fashion
Mythical Ceylon Collection by CHARINI

By Zanita Careem
CHARINI is a well-known brand renowned for its bold yet elegant statement designs and unique concepts. This season,popular designer CHARINI will be presenting a collection that gives Sri Lankan traditional art a contemporary twist, bringing the mythical creatures of Sri Lankan history to life, beautified with floral elements from ancient paintings.
Each element has been meticulously hand-drawn with intricate details, staying true to the rich heritage of Sri Lankan artistry. These hand-drawn illustrations have then been carefully transformed into artworks, which are printed onto fabric to seamlessly blend tradition with modern design. This fusion of craftsmanship and innovation brings a unique depth to each piece in the collection. This is… the Mythical Ceylon Collection by CHARINI.’’
Life style
Experience a memorable Iftar at Sheraton Kosgoda Turtle Beach Resort

This Holy Month, Sheraton Kosgoda Turtle Beach Resort invites guests to gather in the spirit of Ramadan and indulge in a sumptuous Iftar dinner buffet at S Kitchen, during this month of Ramazan said a press release.
The release said to begin the evening, guests can break their fast with a thoughtfully curated selection, including dates, kanji or soup, dry fruits, and a choice of four refreshing beverages. Light hot appetizers such as samosas, spring rolls, fish rolls, fish buns, mini pizzas, cutlets, mini hot dogs, and satays, along with fresh salads and assorted sandwiches, ensure a nourishing start to the meal.
Following the breaking of fast, guests can then indulge in a lavish Iftar dinner buffet, featuring a rich international spread crafted by our culinary team. From Middle Eastern delights to Sri Lankan specialties and a variety of global flavors.
The Iftar dinner buffet also offers a special promotion, where when you ‘Reserve For Five, One Dines Free’, making it the perfect way to celebrate together with family and friends.
At Sheraton Kosgoda Turtle Beach Resort one can enjoy a truly heartwarming Iftar experience, blending tradition, community, and world-class cuisine in an elegant setting said the release.
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