Got milk? Have a healthy lifestyle for breastfeeding.
Thursday, August 04, 2016 - Posted by SunnyHealth - 0 comments



 This week is World Breastfeeding Week, commemorated to encourage breastfeeding of babies around the world. 

It is a long-known fact that breastfeeding is better for the baby’s health, compared to formula milk. UNICEF even recently released a report indicating that a mother’s milk fed to the baby within an hour from birth would serve as the first vaccination, passing on critical nutrients, antibodies and skin contact with mothers that can protect them. In third-world countries where vaccinations and professional care for newborns are unheard of, this makes a difference between life and death.

However, mothers shouldn’t take for granted that they would certainly be capable of producing milk. As milk is itself a form of nutritious food, a mother must be in good health and consume a healthy, nutritious diet. Some minimal changes may also be needed to guarantee the production of sufficient milk:

- You do not have to eat for two, but do eat a little more than you usually would, about an extra 500 calories a day, to maintain your energy level. Some healthy foods to help boost your energy would include whole-grain bread, banana, apples and yogurt.

- Go for protein-rich foods like lean meat, eggs, diary, beans. Consume whole grains, fruits and vegetables. Vegetarians can opt for soy products, legumes, lentils, nuts, seeds and whole grains to make up for the lack of meat. Dark green vegetables, soy milk and tofu are good sources of calcium.

- Vary the foods you eat as much as possible as the types of food consumed will change the flavour of the milk. This will help to reduce picky eating when the baby starts eating solid food down the road.
- Drink water frequently, not only when you are thirsty. Drink more water if your urine is dark yellow. It would be good to have a glass of water nearby while you are breastfeeding. Avoid juices, sugary drinks and caffeine. Caffeine can agitate the baby and interfere with the baby’s sleep.

- Aside from caffeine, alcohol should be avoided as well. Seafood, despite being a rich source of protein and omega-3 fatty acids, usually contain mercury, which can be dangerous to a baby’s nervous system in high amounts. Avoid seafood that is high in mercury content

- Consider getting advice from your doctor on supplements if you believe that it may be challenging to get all important nutrients from your diet.

- While it is obviously best to quit smoking when having a baby, smokers can breastfeed, but should not smoke for up to around 2 hours before each feeding to ensure no nicotine gets into the milk.

Some mothers are not suited for breastfeeding. These include people who:
- Have been infected with HIV  (the virus can pass on to the baby)
- Have a serious illness like heart disease or severe anaemia
- Have a serious active infection like tuberculosis
- are receiving radiation (e.g. chemotherapy) or mood-altering drugs. Check with your doctor if you are undergoing any form of treatments or taking medication.
- Have a drug or alcohol addiction.

There are also others who may have low or no milk supply. Common reasons include having had a previous breast surgery, use of hormonal birth control, certain medications and herbs, post-birth complications amongst others. Even stress and insufficient rest can lead to insufficient milk supply.

Regardless, don’t despair if you are unable to breastfeed your child. Many babies grow up into successful adults who are happy, healthy and intelligent even if they grew up on formula milk. Spending time with your baby, and getting him or her to grow up on a healthy diet and physical activity, can easily make up for breastfeeding benefits.



Plain crankiness or dementia?
Friday, July 29, 2016 - Posted by SunnyHealth - 0 comments



Aging is a natural process that everyone goes through, but the process itself differs from person to person. Why is it that some elderly people become more graceful and at ease with life like the typical sweet old grandma and grandpa that the children love,  while some others become rude, suspicious and even violent? Lifestyle and personality play major roles, but so does one’s state of mental health.

We often write off obnoxious behaviour from elderly folks as “crankiness” and being part of the normal aging process, but it could well be a sign of dementia, or Alzheimer’s disease, especially if the person in question was never like this in his or her younger days.

According to researchers, memory loss is only one of possible symptoms that signify the onset of dementia. Behaviour changes are what we really should be on the look out for, to identify dementia early. By the time memory loss is bad enough to trigger a visit to the doctor, the dementia would already be too severe to salvage.

Some warning signs include:
-          Apathy towards once-favourite activities
- Loss of appetite
- Anxiety towards performing routine activities
- Increasingly bad-tempered, easily suspicious and aggressive (especially so when such behaviour rarely exists before)
- Loss of impulse control e.g. sudden addiction to alcohol, drugs, compulsive gambling, hurting self and others, sudden rage episodes, eating disorders
- Socially inappropriate behaviour such as making crude remarks aloud, inappropriately touching someone and defecating in public (not due to incontinence)

Some of these behaviours could be attributed to depression and poor emotional well-being, especially if a triggering episode has occurred recently. Nevertheless, poor mental health in old age is not something to be taken lightly.

Although there is still no cure for progressive dementia, getting professional help at an early stage can improve quality of life. One dementia patient, technology specialist Mike Belleville would snap at his co-workers and using strong words on his wife, without remembering it. After going to the doctor, he was diagnosed with early-onset dementia. With medication, he was able to keep his temper under control. http://finance.yahoo.com/news/behavior-changes-offer-clues-dementia-could-brewing-204841987.html

So if you find yourself or witness a loved one experiencing negative changes in behaviour and mental wellness for no apparent reason, please don’t self-diagnose it as a problem of stress, menopause/andropause or just plain crankiness. Seek professional medical advice. Regardless what it turns out to be, early treatment is always helpful in managing negative motions.


Can catching ‘em all make you lose weight?
Thursday, July 21, 2016 - Posted by SunnyHealth - 0 comments


Video games get a lot of flak for creating couch potatoes out of people, so the newly released Pokemon Go is a breath of fresh air for getting these couch potatoes out of their homes to catch Pokemon. Already, there are lots of memes about Pokemon Go that resemble the before-after ads used by slimming agencies.

Can the game really help create a fitness regime though? The game is not yet available in Singapore, but once it is, surely many people would love to kill two birds with one stone and keep fit while achieving their gaming goals.

For the unaware, Pokémon Go works like a digital treasure hunt. Every now and then, a new Pokémon (Pocket monster, those things you’re supposed to catch) will spawn in a different area in the player’s country, and the player will have to go to that place to ‘catch’ it with their phones. Additionally, there is something called Pokémon eggs, and in order to hatch the egg, the player, or rather, the player’s gadget on which the game is installed on, will have to be on the move, which is yet another motivation to get up and about (though the lazy have come up with pretty ingenious ideas like tying their phones to the ceiling fans or around their dogs’ collars)

Since its release last week, players have already reaped some notable benefits. The spawning of new Pokémon in various places encourages people to seek new territory. When the terrain changes e.g. sloping up in the case of the hill, or is on more rocky ground, players have to expend more energy and work their muscles harder while on the move, and this will help to lose more calories. Some players choose to walk instead of taking public transport because some places are simply more accessible by walking. Those who have led a sedentary life far too long have even complained of sore legs due to clocking in far more mileage than they usually do.

In Singapore, most of us walk on smooth terrain everyday, but perhaps Pokémon hunting might take us to places we may not go to on a regular basis, places with rougher terrain, such as Bukit Timah Hill for example! For those who cycle, cycling will undoubtedly be an easier way to reach less accessible places compared to taking the public transport or driving. 

In London, Virgin Active has created the world’s first Pokémon Go inspired training run. Runners and players can take part in personal-trainer-guided runs, jogging a route in which they can capture Pokémon. Running is popular in Singapore, so you can be sure that this will catch on as soon as the game is launched here.

The game also has benefits for emotional wellbeing. For one, it connects likeminded gamers; you’re very much likely to bump into fellow trainers at the spot that spawned the Pokémon. Some players are even teaming up to go places and do hunts together. Getting players outdoors and meeting friends helps to alleviate emotional issues such as anxiety and depression.

By encouraging players to get out and about, Pokémon Go certainly sets the groundwork for a more active lifestyle. But to fully make use of the physical benefits of Pokémon Go, a few things come into consideration. Posture is always important for any sort of exercise. Keep your form upright, don’t slouch over your phone. Enjoy the sights around you as you walk. Wear suitable clothing for physical activity. The appropriate footwear is a must. Wear shoes meant for walking or running if you’re travelling on foot for long distances. Those who are overweight or have weak knees would also want to consider knee support guards. It is also important to listen to your body and don’t over-exert yourself. More importantly, do not attempt to scale difficult terrain without prior practice or the right equipment. Being a few weeks out with a sprain or fracture will no doubt be a huge damper on your Pokémon Go endeavours.

Going Pokémon hunting cannot substitute a full workout routine that encompasses other aspects like strength training, reflexes etc however. You would still need to include other forms of exercises and sports for a wholesome routine. Nevertheless, getting up and about is better than sitting on the couch.