Family Care Medical Centre Boralesgamuwa

02/05/2026

Family Care Medical Centre
📍 Lake Road, Boralesgamuwa

💙 “Your Family’s Health… Our Priority”

Welcome to Family Care Medical Centre, where we provide trusted, compassionate, and high-quality healthcare for you and your loved ones.

Dr. Aruna Ruwanpathirana
MBBS (Sri Lanka) | SLMC 30199

Our Services

✔️ OPD consultations
✔️ Pregnancy Testing & Antenatal Care
✔️ Well Woman Care
✔️ Family Planning Services
✔️ Subfertility Treatment & Counselling
✔️ Paediatric Care
✔️ Diabetes & Hypertension Management
✔️ Respiratory Care & Nebulization
✔️ Wound Care & Minor Surgeries
✔️ Home Visits Available

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Consultation Hours

🕔 5.00 PM – 9.00 PM (Daily)

📞 Appointments / Channeling
0777 856736

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Committed to helping you live a healthy and productive life

14/04/2026

24/02/2026

𝗪𝗵𝘆 𝗗𝗼 𝗦𝗿𝗶 𝗟𝗮𝗻𝗸𝗮𝗻𝘀 𝗗𝗲𝘃𝗲𝗹𝗼𝗽 𝗛𝗲𝗮𝗿𝘁 𝗗𝗶𝘀𝗲𝗮𝘀𝗲 𝗘𝗮𝗿𝗹𝗶𝗲𝗿?

In my clinical practice, I frequently see heart attacks in men in their 40s and 50s, sometimes
even younger. Compared to many Western populations, South Asians develop cardiovascular
disease earlier and more aggressively.

The reasons are not mysterious. They are embedded in our modern lifestyle.

The most common drivers I observe include:

● Poorly controlled high blood pressure
● Smoking
● Insulin resistance and early diabetes
● Central obesity
● Physical inactivity
● High intake of refined carbohydrates and sugars
● Frequent use of highly processed cooking oils
● Chronic metabolic inflammation driven by oxidative stress

𝗠𝗲𝘁𝗮𝗯𝗼𝗹𝗶𝗰 𝗜𝗻𝗳𝗹𝗮𝗺𝗺𝗮𝘁𝗶𝗼𝗻 𝗮𝗻𝗱 𝗢𝘅𝗶𝗱𝗮𝘁𝗶𝘃𝗲 𝗦𝘁𝗿𝗲𝘀𝘀

One of the central processes behind early heart disease in our population is chronic metabolic
inflammation caused by oxidative stress.

Excess refined carbohydrates, sugary drinks, desserts, processed snacks, and large portions of
polished white rice repeatedly spike blood glucose and insulin levels. Over time, this promotes
insulin resistance.

Insulin resistance generates oxidative stress. Oxidative agents damage endothelial cells. The
protective lining weakens. The artery becomes vulnerable.

In South Asians, insulin resistance often develops even at relatively modest body weights. That
makes dietary quality critically important in Sri Lanka.

Heart disease here is often metabolic long before it becomes structural.

𝗖𝗼𝗼𝗸𝗶𝗻𝗴 𝗢𝗶𝗹𝘀 𝗮𝗻𝗱 𝗩𝗮𝘀𝗰𝘂𝗹𝗮𝗿 𝗦𝘁𝗿𝗲𝘀𝘀

Another overlooked contributor is the widespread use of highly processed seed oils, such as
soybean oil, corn oil, and sunflower oil, particularly when repeatedly heated at high
temperatures.

Repeated heating increases oxidation. Oxidised lipids add to the body’s inflammatory and
oxidative burden.

While no single oil is solely responsible for heart disease, excessive reliance on refined,
repeatedly heated oils may contribute to endothelial stress when combined with high sugar
intake and sedentary living.

In my discussions with patients, I advise:

● Minimising ultra-processed foods
● Avoiding repeated reheating of cooking oils
● Reducing reliance on highly refined seed oils
● Using more stable options, such as coconut oil or avocado oil, for cooking
● Using extra virgin olive oil for low-heat preparation or dressings

The principle is simple: reduce oxidative stress and lower the inflammatory load on the arteries.

𝗖𝗵𝗼𝗹𝗲𝘀𝘁𝗲𝗿𝗼𝗹 𝗜𝘀 𝗣𝗮𝗿𝘁 𝗼𝗳 𝘁𝗵𝗲 𝗦𝘁𝗼𝗿𝘆 - 𝗡𝗼𝘁 𝘁𝗵𝗲 𝗙𝗶𝗿𝘀𝘁 𝗘𝘃𝗲𝗻𝘁

Once the endothelial lining is injured by hypertension, smoking, metabolic dysfunction, or
oxidative stress, LDL cholesterol can enter the vessel wall and become oxidised.

Inflammation follows. Over the years, plaque develops.

Lowering LDL cholesterol remains important and evidence-based. But preventing the vascular
injury that allows LDL to pe*****te is equally critical.

Heart disease is not just about a cholesterol number.

It is about protecting the vessel lining.

𝗧𝗵𝗲 𝗘𝗻𝗰𝗼𝘂𝗿𝗮𝗴𝗶𝗻𝗴 𝗧𝗿𝘂𝘁𝗵: 𝗧𝗵𝗲 𝗘𝗻𝗱𝗼𝘁𝗵𝗲𝗹𝗶𝘂𝗺 𝗖𝗮𝗻 𝗥𝗲𝗰𝗼𝘃𝗲𝗿

The most hopeful message I give my patients is this:

Endothelial dysfunction is dynamic and reversible.

The artery lining responds remarkably well to change.

I have seen measurable improvements in patients who:

● Control blood pressure
● Stabilise blood sugar
● Reduce refined carbohydrates and excess sugars
● Minimise ultra-processed foods and oxidised oils
● Stop smoking
● Begin regular aerobic exercise
● Improve sleep quality

Exercise alone can improve endothelial function within weeks by increasing nitric oxide
production. Arteries relax. Blood flow improves.

This is not a theory. It is vascular physiology.

See more: https://bit.ly/4qXbyDN

20/12/2025

පිළිකා ඇතිවීමේ අවදානම වැඩි කළ හැකි ආහාර පිළිබඳව විද්‍යාත්මක පර්යේෂණ ඇසුරින් හඳුනාගෙන ඇති ප්‍රධාන ආහාර වර්ග කිහිපයක් පවතී. මෙහිදී වඩාත් වැදගත් වන්නේ මෙම ආහාර නිතර හෝ අධික ලෙස භාවිතය අවම කිරීමයි.

🥨1. සකස් කළ මස් වර්ග (Processed Meats)
ලෝක සෞඛ්‍ය සංවිධානය (WHO) මගින් සකස් කළ මස් වර්ග "පිළිකා කාරක" ලෙස වර්ග කර ඇත. මේවා කල් තබා ගැනීමට එකතු කරන රසායනික ද්‍රව්‍ය (Nitrates සහ Nitrites) සිරුරට අහිතකර විය හැක.

උදාහරණ: සොසේජස්, හැම්, බේකන්, සලාමි සහ මස් සම්බෝල.

🥩2. රතු මස් (Red Meat)
අධික ලෙස රතු මස් අනුභව කිරීම මහාන්ත්‍රයේ පිළිකා ඇතිවීමේ අවදානම වැඩි කරයි. සතියකට පිසින ලද රතු මස් ග්‍රෑම් 300-500 කට වඩා ගැනීම සීමා කරන ලෙස වෛද්‍යවරු නිර්දේශ කරති.

උදාහරණ: ගව මස්, එළු මස් සහ ඌරු මස්.

🧃3. සීනි අධික ආහාර සහ පාන වර්ග (Sugary Foods & Drinks)
සීනි සෘජුවම පිළිකා ඇති නොකළත්, සිරුරේ බර අධික වීම (Obesity) සඳහා එය ප්‍රධාන හේතුවකි. ස්ථුලතාවය යනු පිළිකා වර්ග 13ක් පමණ ඇතිවීමට බලපාන ප්‍රධාන සාධකයකි.

උදාහරණ: පැණි බීම, කෘතිම පළතුරු යුෂ, කේක් සහ පැණිරස කෑම.

🍜4. අතිශයින් සකස් කළ ආහාර (Ultra-processed Foods)
කර්මාන්තශාලා වල නිපදවන, කල් තබා ගැනීමේ ද්‍රව්‍ය, වර්ණක සහ රසකාරක අධික ලෙස අඩංගු ආහාර මෙයට අයත් වේ.

උදාහරණ: ක්ෂණික නූඩ්ල්ස්, පැකට් කළ ස්නැක්ස් වර්ග සහ කෘතිම රසකාරක යෙදූ ආහාර.

🍺5. මධ්‍යසාර (Alcohol)
මධ්‍යසාර භාවිතය මගින් මුඛය, උගුර, පියයුරු, අක්මාව සහ බඩවැල් ආශ්‍රිත පිළිකා ඇතිවීමේ ඉඩකඩ බෙහෙවින් වැඩි කරයි. මධ්‍යසාර සිරුර තුළ බිඳ වැටීමේදී නිපදවෙන "ඇසිටැල්ඩිහයිඩ්" (Acetaldehyde) නමැති රසායනිකය සෛල වල DNA වලට හානි කරයි.

විශේෂයෙන්ම ආහාර වලට අමතරව දුම්පානය සහ අධික ලෙස තෙල් සහිත (බැදපු) ආහාර භාවිතයද පිළිකා අවදානම ඉහළ නැංවීමට සෘජුවම බලපායි.

නිරෝගී දිවියක් සඳහා එළවළු, පළතුරු සහ ධාන්‍ය වර්ග වැඩිපුර අඩංගු ස්වභාවික ආහාර වේලකට හුරු වීම වඩාත් සුදුසුයි.

03/06/2025

Chikungunya👇👇👇

03/06/2025

12/05/2025

Here are 5 tips to help you sleep better. ⬇️

🔹 Be consistent. Go to bed at the same time each night and get up at the same time each morning, including on the weekends.
🔹 If possible, make your sleeping area quiet, dark, relaxing, and at a comfortable temperature.
🔹 Limit your use of electronic devices, such as TVs, computers, and smartphones, before sleeping.
🔹 Avoid large meals, caffeine and alcohol before bedtime.
🔹 Get some exercise. Being physically active during the day can help you fall asleep more easily at night.

Here are 5 tips to help you sleep better. ⬇️

🔹 Be consistent. Go to bed at the same time each night and get up at the same time each morning, including on the weekends.
🔹 If possible, make your sleeping area quiet, dark, relaxing, and at a comfortable temperature.
🔹 Limit your use of electronic devices, such as TVs, computers, and smartphones, before sleeping.
🔹 Avoid large meals, caffeine and alcohol before bedtime.
🔹 Get some exercise. Being physically active during the day can help you fall asleep more easily at night.

Tell us how do you manage your sleep in the comment section below.

06/09/2024