Enjoying a Healthy Halloween
Monday, October 31, 2011 - Posted by SunnyHealth - 0 comments

The spirits are high tonight (no pun intended, or not……) as Halloween is celebrated all around the world. Halloween is a day when children and adults alike have fun trading candy, dressing up as spooks, and being spooked. Although it originated from the West, it has been gaining popularity in Asia, including Singapore. The large variety of Halloween spook events held by various places of interests and renowned organizations is a testament of this.

An important component of Halloween celebration is parties and candy. In a popular event called “Trick-or-treating”, children, sometimes even adults, go around their neighbourhoods in Halloween costumes, knocking door to door asking for candy. While not common in HDB estates, it occurs in private estates. Not forgetting that Halloween parties is a common form of entertainment at homes, clubs and entertainment venues to commemorate this day, where candy is commonly given away.

And here’s when I step in to be the party pooper. Consuming too many sweet treats is bad for health. If you’re diabetic, obese or have chronic heart problems, you should refrain from sugary foods. That doesn’t mean that you can’t participate in the festivities like a wet blanket. Here are some tips to avoid the sugar mountain, while being a considerate host or a good patient.

·         Substitute candy with healthier food: Fruits are healthier choices in place of candy. You can add provide fondue or chocolate dip (low sugar ones) to spruce it up. You can also substitute with fruity gums, though bear in mind that supposed fruit candies are nowhere as healthy as the actual fruit.

·         Promote a healthy Halloween: Hand out goodies like pencils, stickers and trading cards instead of sweets. Nobody will spook you for being a miser then.

·         Give away your candy: If you end up with a large amount of candies, give them away, just a little to every one each so you won’t feel like you’re committing a sin. Having them in the house is too much of a temptation for everyone. You may also try donating to some children’s homes or orphanages to brighten up the occupants’ Halloween.

Make your own healthy Halloween sweet treat!



Honey-coated Green Apples

If you're familiar with Caramel Apples (see picture above), this dish is actually something similar, but uses honey in place of  caramel. Honey is a good substitute because it is sweet, but far healthier than caramel.

Ingredients

·         Green apples
·         Wooden ice cream sticks
·          Honey
     
Directions

1.      Refrigerate green apples for one day to chill them

2.      Insert wooden sticks into the stem end of each apple so that some of it sticks out at the end, enough to be held in the hand.

3.      Dip each apple into honey until the apple is fully covered.

4.    Some people like to roll their apples in things like chopped pecans and chocolate rice. Well, don't do that as it would defeat the purpose of a healthy treat. If you like having a little something more to your apple, you can try chopped walnuts.

Green apples are a great balance to honey as it is sour. In addition, green apples are healthier alternatives to red apples as they convert less sugar in the digestive system.

There are always ways to have fun without compromising health! Happy Halloween!


Beware that silent killer
Friday, October 21, 2011 - Posted by SunnyHealth - 0 comments

Pancreatic cancer is by no means a rare disease or a recent discovery, but it had been a lesser known evil compared to other more well-known cancers like breast cancer and lung cancer, until recently when it claimed the life of Apple co-founder Steve Jobs. More people have since been wondering about pancreatic cancer.

What is the Pancreas?

The pancreas is a gland, surrounded by the stomach, small intestine, liver, spleen and gallbladder. It is portrayed by the organ coloured yellow in the above illustration. The pancrease produces enzymes that help with digestion, as well as hormones.

What is Pancreatic Cancer?

Pancreatic cancer is a disease characterised by out-of-control cell growth, which begins in the pancreas. Rather than developing into healthy and normal pancreas tissue, these abnormal cells continue dividing and form lumps of tissue called tumour. Tumours interfere with the main functions of the pancreas. If a tumour stays in one particular spot and demonstrates limited growth, it is generally considered benign and harmless.

It is more dangerous when tumours from the cancer cells spread to other parts of the body through the blood or lymph systems. When a tumour successfully spreads to other parts of the body and grows, they are invading and destroying other healthy tissues. The result is a more serious condition that is very difficult to treat.

Risk Factors

There are no specific reasons as to why people get pancreatic cancer. However, researchers have identified some potential risk factors.
• Higher occurrence in men than in women
• Smoking cigarettes and smokeless tobacco
• Alcohol consumption. Long term, heavy drinking leads to chronic pancreatitis, which is a known risk factor.
• Obesity
• Lack of exercise
• Diet low in vegetables and fruits but high in red meat

Symptoms of Pancreatic Cancer

The symptoms are quite varied and dependent on where the cancer is located, where it has spread and how big the tumour is. Pancreatic cancer is a “silent” disease because it rarely shows early symptoms. Tumours of the pancreas cancers are usually too small to cause any symptoms. However, when the cancer grows, symptoms include:
• Pain in the upper abdomen from the tumour pushing against nerves.
• A painless yellowing of the skin and eyes, darkening of the urine called “jaundice” (created when the cancer interferes with the bile duct and the liver).
• Loss of appetite, nausea and vomiting.
• Significant weight loss and weakness.

These symptoms are not exactly unique to pancreatic cancer. Hence, it is difficult to diagnose the disease before it is in an advanced stage. If the cancer spreads, additional symptoms can present themselves in the newly affected area. Symptoms ultimately depend on the location to which the cancer has spread.

Therefore, it is best to go for a body checkup annually. Have a balanced diet, eat more vegetables and fruits, and avoid unhealthy habits like smoking and heavy alcohol assumption that can have negative repercussions on your body!


“Sometimes life hits you in the head with a brick. Don’t lose faith.”
Friday, October 14, 2011 - Posted by SunnyHealth - 0 comments
Today is Steve Jobs Day. As we mourn the great man who invented many gadgets that improved our lives, let us not forget his advice:

“Sometimes life hits you in the head with a brick. Don’t lose faith.”



Cancer is one of those diseases that can be a real mystery, akin to a brick that falls out of nowhere and strikes. Although it is mostly associated with people who lead unhealthy lifestyles and have unhealthy diets, perfectly healthy people fall prey to cancer with absolutely no inkling on why it happened to them. The number of young cancer patients has also been increasing, with some barely out of their teens. In fact, the National Cancer Centre Singapore (NCCS) is organizing a Rays of Hope Charity Concert to raise funds for young cancer patients.

Life is unpredictable. If you fall sick, you can’t turn back time and change that fact, no matter how much you question it. The best way would be to harbour faith and deal with it positively. Something good could come out of it, like remission for example.

Shock is often the first reaction when a doctor pronounces that you have cancer. You may not believe what is happening, and interrogate the doctor with the same questions repeatedly. Your brain just can’t take in any information.

Shock usually leads to denial. Some may choose to cope with their situation by pretending that it’s not happening. You may find that you don’t want to know anything about your cancer or treatment, or prefer to talk about it as little as possible or not at all. Because by accepting that you need treatment, the fear of not being able to lead a normal life, or death, becomes real.

While shock and denial are completely natural reactions, they are helpful and even harmful, possibly causing delay to your remission process. You must come to terms with your illness, and then speak with your doctor on all available options, be it remission process, or ways to improve end-of-life journeys for those with terminal-stage cancer. Death is everyone's destiny. Why not approach it with joy and contentment, instead of sorrow and remorse? If you mop around and fall into depression, your loved ones will be even more upset. For their sakes, you must pull yourself together.

Here are ways to instil some optimism in your life:

Share your fears. The more people to share your burden, the lighter the burden becomes. Join a cancer support group, where you can share experiences with and get support from fellow cancer patients and cancer survivors. Your hospital may have one, or at least a helpline for cancer patients who need to talk to someone. 

Seek financial support if you need it. Worried about the cost of your treatments? Don’t feel embarrassed to approach your hospital staff to inquire about relevant welfare schemes and financial assistant programmes. Your cancer support group can also give you advice on seeking assistance from community welfare schemes.

Have someone accompany you to appointments. They serve as a pillar for emotional support, and they can also be your extra pair of ears, helping you to note down important things that the doctor says. They may also help you with making decisions.

Find a venue to express your thoughts and vent your emotions. Sometimes, listening ears are not always available. You may also have some pent-up frustration, which you would not want to vent on your loved ones and caregivers. You can consider keeping a journal. Writing down your feelings helps you better understand them. It can also be a great way to release stress. Many cancer patients even go one step further by publishing their thoughts and experiences online. This is a meaningful thing to do as you are being a source of inspiration and resource to others. You may even get to make friends with people from other parts of the world!

Eat well. As a cancer patient, your diet may have plenty of restrictions. If you have to undergo chemotherapy, your appetite becomes poorer, and you may feel nauseous. However, you need to eat well, or you will not have the strength to do the things you want to do, or there may be repercussions after remission. "Sharing Plates" is a locally produced book that not only contains inspirational stories about cancer patients, but also recipies written by the cancer patients' families.

Do your favourite things to relax. Keep yourself entertained to avoid your mind from wandering. Listening to music, reading a book, watching dvds of your favourite movies, knitting, origami, playing computer games are just some of the entertaining activities that do not require much energy on your part.

Make a list of things you want to do when you get well. They can range from simple wishes like eating a bar of chocolate to more complex ones like enjoying a boat ride down a street in Venice. It will give you a sense of purpose. Some cancer patients find that they are suddenly at a loss for what to do after remission, when they have no more treatments and appointments to go to. Reflecting on a hopeful future will make you feel optimistic, as well as fill your void as you try to get life back to normal.

Spend more time with your loved ones. Enjoying each others company will lift your spirits as well as theirs. Even a simple activity like watching television together helps.

Last but not least, take it easy and enjoy every moment. Life is always a learning process. Whether you are learning something tangible, or something intangible, such as learning to have courage, you are doing something productive. Your life is not a burden, and never should be.


Feeling sore about sore muscles?
Friday, October 07, 2011 - Posted by SunnyHealth - 0 comments
Many of us city dwellers often experience aches and discomforts in the body from time to time. Aches used to be signs of muscle strains and infections, but these days, they are also telltale signs of lack of activity and poor posture. In fact, body aches and discomforts are no longer signs of age. Even a teenager might complain about backaches due to slouching in front of the computer all day!
While minor aches are usually not life endangering, they do prevent us from sleeping well and affect our moods. If they happen on a day-to-day basis, they can greatly hamper our productivity. Many of these aches are constant reminders to us to get out of that offiice chair and move around. They can be prevented or reduced with in some simple ways.

Lower back pains

The Cause: Tight thigh and hip muscles can cause the lower back to rotate as you stride. Lower back pain is usually triggered by some combination of overuse, muscle strain and injury to the muscles, ligaments, and discs that support the spine. For office workers and students, it can also be a result of not sitting up straight. For students, carrying heavy bags may also cause strains in the lower back muscles.

The Fix: Correct your posture. Make sure you're sitting up straight as you lean against the back of a chair. You may consider putting a small cushion behind you to support your lower back. Do not carry heavy things or bend over suddenly as you may risk putting further strain on your back. Students should look into excluding unnecessary books, or using a pull-along bag if the need arises. If your back hurts acutely, do see a doctor.

Swollen fingers

The Cause: Swelling is often the result of fluid buildup in a particular region. Swelling can be caused by trauma and strain. As we often use our fingers to do work, the fingers are susceptible to swelling. If you spend a lot of time typing on your keyboard or fiddling with your Nintendo DS, your fingers may be prone to swelling and aches.

The Fix: Make a fist and release several times, stretching your fingers out to help the blood flow properly. Do this regularly and as often as you can. It is a simple exercise that you can squeeze in while watching TV or when out for walks. This can prevent arthritis in the fingers too.

Tingly Feet
The Cause: Too snug shoes and tight calf muscles can restrict blood flow to the toes. If you often sit in one position with your legs bent inward, you may experience that tingly feeling in your feet. If serious, you may even lose sensation of the floor, which can be a rather alarming experience, and dangerous when trying to stand up.

The Fix: Don't wear shoes that are too tight. Make sure you can fit one finger in the back of your shoe. At the office, leave your narrow pumps under your table and wear comfortable flip flops. Swinging your feet around should usually shake some sensation into your feet, but if it is not effective, you can stand with the balls of your feet on a rolled-up towel, keeping your heels on the ground. Then lean forward to loosen up tight muscles. Above all, do not sit in one position for too long. You should get up, walk around and wriggle your toes a little every half an hour.

Sore Knees
The Cause: Apart from obvious causes like straining your knees while climbing stairs or carrying heavy things, poor posture counts too. If you often lean your upper body forward while walking, you tend to place more stress on your knees.

The fix: Straighten up when you walk, avoid slouching. Your head and shoulders should be parallel to your hips.
If left unchecked, sore muscles can lead to muscle imbalances and dysfunctional movements. If aches and pains are prolongued, or acute, they may be red flags to serious injuries, illness or disease. Do not hesitate to visit the doctor if these aches and pains are making themselves felt. Problems are often more easily rectified when detected early!


Go Green for Good Health
Monday, October 03, 2011 - Posted by SunnyHealth - 0 comments

When you look at the title of this article, are green vegetables and salads the first things that are called to mind? Indeed, greens in your diet is good for health. However, veggy-haters need not despair, because using greens to improve your health is not limited to your diet, it extends to your surroundings as well.

Most of us keep our windows closed even when we are at home to keep out haze and dust. However, this results in the air indoors becoming very stuffy and humid, and we end up having to resort to switching on the fan or airconditioning despite a nice breeze blowing outside.

In 1989, a study conducted by NASA showed that indoor plants can remove air pollutants. Chemicals found in the air are absorbed by the roots, leaves, soil and micro-organisms to degrade the chemicals. This study showed that by adding a potted plant for every 100 square foot of space in your home or office, you can significantly reduce the level of air pollutants. The more plants there are, the cleaner the air becomes!

According to Plant Culture and research by the International Society of Arboriculture, the addition of indoor plants to an office resulted in less stress and a 12% increase in productivity among workers. This is because common chemicals found in our air include benzene, formaldehyde and trichloroethylene which can cause symptoms such as irritation of the mucus membranes, weakness, headaches and loss of appetite, which in turn contribute to stress and decrease in productivity. Prolongued excesssive exposure to such pollutants can even lead to liver and kidney damage and cancer. Plants purify the air of these chemicals, consequently helping to decrease stress and increase productivity!

Some plants have better detoxifying effects than others. Top plants for pollutant removal include aloe, spider plants, orchids, pothos, poinsettias, English ivy, philodendron and lilies.

You do not need to have green fingers to care for plants. Many indoor plants are small, affordable, and easy to maintain. They can be conveniently purchased at departmental stores and supermarkets like Cold Storage, Carrefour and Ikea. For more varieties and special breeds, try local nurseries and florists. You may even purchase them online as some nurseries have websites and delivery services.

Caring for your plants and watching them grow and blossom can be a therapeutic activity. In addition, plants also beautify and brighten up your home and office, and have a soothing effect on the eyes. You can never go wrong with some green in your life!