Friday, June 22, 2012 -
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These days, Singaporeans are making visible attempts to become more health-conscious. Many nationwide marathons and sports events are held in Singapore, often receiving huge turn outs. HDB residents are happy to utilise the exercise corners below their flats to work out regularly. It is a common sight to see people jogging and cycling in the parks and around the HDB estates. Yet obesity is a pressing problem, and the belly fat phenomenon remains the bane of office workers who spend the bulk of their office hours glued to their computers.
Fats are being stored in our body as a form of reserved energy, to be used during times of need like famine. However, when too much fats are stored and we are not active enough to burn off those stored energy, we pile on the fat.
The fats accumulated around our waist are the effects from eating too much unhealthy food. Much of our diet in today’s day and age contains a high content of refined sugars, trans fat, saturated fat and refined carbohydrates. When consumed, these fats are stored around our body, mostly under our skin. But the fats that are stored at our tummy area surrounds the stomach organ and cannot be burnt off easily.
Foods to avoid
Many of our favourite foods tend to be those that are high in fat, sugar or both. These include fast foods, unhealthy snacks and pastries. Fatty meats, such as steaks, lamb, hot dogs, pepperoni and bacon, are high in saturated fat, a fat form linked to an increased risk for obesity and heart disease.
Foods high in sodium, also known as salt, is also one of the culprits that cause us to put on weight. While taking in salt won’t make you accumulate fat, the salt inflates the fat cells with water, making us feel and look bloated. This results in what is commonly known as water retention.
What should we eat?
We should eat foods by the appropriate serving size according to the food type. Use the food pyramid below as a guide.
Implications of Belly Fat
The size of our belly determines how healthy we are. The thicker your waists, the more susceptible you are to cardiovascular diseases, type-2 diabetes, stroke, breast cancer and colorectal cancer.
In short, the rounder and broader your waist is, you are at a higher risk in developing chronic health problems.
Work off that belly
There is no immediate remedy to getting rid of all those stubborn belly fat. Exercise is essential in burning off all that belly fat. Contrary to what many assume, stomach exercises such as sit-ups and crunches do not help in losing that tummy but rather, cardio exercises such as jogging and brisk walking are very effective in helping you achieve a flatter stomach.
Do these exercise two to three times a week and have a proper diet that is filled with lots of fruits, vegetables and lean meat such as fish and chicken breast meat. Opt for steamed or grilled meats rather than fried of barbecued food items.
Remember, before you start off a diet plan or a rigorous exercise regime, do consult your doctor to ensure that your body is in the right condition to do so.
In today's image-conscious society, acne, more commonly known as pimples, is an absolute nightmare. It can ruin a date, a potential business deal and even a job interview.
Acne appears as a big red bump on your face, neck, chest or shoulder. Sometimes this acne can be painful and is filled with pus. If it is not treated properly, it could spread and cause more complication.
How is acne formed?
This video offers quite a good visual explanation. Don't worry, it isn't gruesome.
The million-dollar question is: How can we treat acne effectively?
The problem with acne is that there is no universal method for its treatment. This is why some people still have it in their adulthood, despite having tried all sorts of remedies. Nevertheless, there are still some methods that are universally popular and recommended.
First of all, never, ever pick at your pimples as this can lead to infection and scarring. When you pick your pimple, the bacteria on your hands are transferred onto the pimple where it grows inside the infected pore causing the pimple to swell and get bigger. There are lots of DIY tools in various beauty shops and pharmacies for picking and squeezing pimples, but this should really only be done by experts who have the appropriate equipment to sanitise the tools and your pimple.
Instead, use pimple creams to kill the bacteria in the pimple. Pimple creams or gels that contain either salicylic acid or benzoyl peroxide heal pimples pretty quickly. My personal recommendations are pimple creams from Garnier and Neutrogena which contain salicylic acid, as well as Oxy, which contains benzoyl peroxide. For a natural remedies, apply tea tree oil (available at The Bodyshop) to the affected area. This will help kill off pimple causing bacteria as well.
Having a regular skin care routine is important in keeping our face clean and pimple free. The common 3-step facial routine starts off with cleansing followed by toning and finally moisturizing. This should be done twice a day, once in the day and once in the night. Always use a gentle cleanser and not a harsh soap, as soaps can make the skin dry, which will lead to a higher sebum production and in turn, more pimples.
Toner is important as it balances the PH levels of the skin, making it less susceptible to acne as acne thrives in acidic conditions. Avoid toners that contain high alcohol content as it can dry up the skin. Stick to alcohol-free toners that contain witch-hazel extract. This can reduce inflammation on the pimple.
Moisturizing is an important step, because if you don’t moisturize your face, fine lines and wrinkles will develop earlier due to the lack of moisture. Always use a moisturizer suitable for your skin type. For dry to normal skin types, use a cream base moisturizer. As for combination to oily skin, use water-base or gel-base moisturizers as it is not as rich and will not clog pores.
Do you know that people with oily skin develop wrinkles later than people with dry to normal skin? This is because sebum production is higher, and keeps our skin moisturized naturally, preventing fine lines and wrinkles from developing early.
An additional step to your skin care routine includes application of eye cream, pimple cream, and slapping on sunblock in the day to prevent damage from the UVB and UVA rays from the sun. Remember to exfoliate your skin two to three times a week followed by a face mask.
Homemade facials
Facials may be considered a luxury to some, and they might not be willing to spend money on getting it done regularly. The benefits of getting a regular facials is that it can keep your skin smooth and clear as the products used are more potent in killing acne bacteria.
You can save money and still do regular facials by DIY face masks that can be done in the comfort of your home. Instead of using drugstore bought masks, which can get pricey, why not try some fresh homemade facials that will not only entice your palette but also feed your skin with natural goodness?
Strawberry Cream Mask Ingredients:
¼ cup of fresh strawberries (ORGANIC is best and NOT frozen!)
1 banana
¼ cup of plain organic yogurt or sour cream
1 tablespoon of organic honey
Prep:
Mash strawberries and banana and mix together with the plain yogurt or sour cream and honey. Apply all over your face (avoid getting it in your eyes!) and neck. Allow to sit on your skin for 15-20 minutes. Rinse mask off with warm water. Save any leftover Strawberry Cream Mask in a closed container, refrigerated, for future use.
Benefits:
Strawberries contain a large amount of Vitamin C, which is known to play a key role in the production of collagen. Vitamin C aids in anti-aging, and also reduces fine lines and wrinkles and minimizes blemishes and acne. Vitamin C is a key ingredient in many skin care products.
Omega-3 fatty acids are not only found in fish oils, but strawberries as well! Omega-3 helps reduce inflammation in the body and skin, and can hydrate skin that is dry and flaky (especially beneficial for those dealing with Psoriasis, Eczema, and Dermatitis). It also helps with keeping the skin looking younger.
Salicylic acid is also found in strawberries, which minimizes acne and rids the skin of dead skin cells so fresh, renewed skin can surface. Strawberries also contain loads of antioxidants that helps fight free radicals that attack your skin, helping you look more youthful and giving a beautiful glow to your skin. Strawberries also lighten the skin pigmentation. It is a bonus to apply the mask on the under eye area as well as it can lighten dark circles.
Plain organic yogurt or honey will give you added moisture and leave your skin glowing.
Bananas are great for reducing skin inflammation and for soothing blemishes and breakouts.
Honey is a wonderful antioxidant proven to help reduce impurities from the skin and battle mild acne. It also restores the skin’s texture due to its anti-microbial properties, and will help repair skin damage from the sun and daily environments.
Reminder: Before applying home made facials on your face, remember to test some of it on a small area of your skin (you can try it at the back of your arm), just in case your skin develops an adverse reaction to it.
There are many other products in the market. Get recommendations from friends and pharmacists (Most Guardians have an in-house pharmacist on duty). Try them and see which produce the best effects. If your skin doesn’t get better, consider seeing a dermatologist for further treatment.
Thursday, June 07, 2012 -
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Osteoporosis, which means porous bones, is a medical condition common in today’s ageing society. Singapore herself is seeing an increase in the number of patients developing this disease.
As a child enters adulthood, his bone density increases and peaks at the age of 30, thereafter, his bone density will start to decrease. The rate that bone density decreases depends on several factors:
• Early menopause
• Lack of calcium intake
• Pregnancy
• Lack of exercise
• Women who are lactating
• Being underweight
• Lack of calcium and vitamin D
• Certain illnesses eg. rheumatoid arthritis
• Certain medication eg. corticosteroids, thyroid medication
Also known as the ‘silent killer’, there are no early symptoms to this disease. It is only detectable in its advanced stages, where the person will experience loss of height, back pain and becomes more vulnerable to fractures in the hip, spine and waist.
Osteoporosis sets in more quickly in people who smoke, consume excessive alcohol, and lead a sedentary lifestyle. To prevent osteoporosis, you would need to change your lifestyle for the better.
Our diet plays a vital role in preventing osteoporosis. It is never too late to change your diet. Consuming foods high in calcium such as milk and cheese increases bone density. Vitamin D is important as it helps with the absorption of calcium. It is made in our body when we are exposed to sunlight, and is also present in leafy green vegetables such as spinach.
Also include regular weight-bearing exercises done at least 3 times a week, 30 – 40 minutes per session. According to the Singapore Silver Pages website (Link), “Exercises that increase muscle strength, improve flexibility and balance, increase endurance and coordination, will help prevent falls.” Exercises do not need to be very vigorous. Senior citizens who are not used to weight-bearing exercises can start slow with 500ml bottles of water. If you have health or mobility problems, do consult the doctor before beginning your exercise regime.
Although osteoporosis cannot be cured, you can seek professional help to prevent further bone loss. A bone density scan done on a DEXA machine can help detect the density of the bones and thus determine whether one is suffering from osteoporosis.
Hormonal Replacement Therapy or medication can then be administered accordingly. Such medication may stop bone resorption and stimulate bone formation.
Do seek treatment early if you are experiencing any of the symptoms of osteoporosis. Remember, prevention is the key to good health.
Friday, June 01, 2012 -
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“I take lots of antioxidants. That’s why I am still on the first of my nine lives.”
How far will you go to attain the elixir of youth? Victoria Beckham goes for regular bird poop facials, Gwyneth Paltrow uses synthetic snake venom cream that acts like a topical Botox and Angelina Jolie, together with her sons, gets fish pedicures!
These A-star celebrities definitely know how to keep themselves looking good, but for the common person who takes home an average income, we won’t have the power to splurge on these one-of-a-kind treatments.
How can we keep ourselves looking youthful without burning our pockets?
You don’t have to spend hundreds of dollars on an expensive face cream or facial, but rather, control what you put into your mouth. “You are what you eat”. The good and bad things you put into your body affect your well-being, and in turn, your physical appearance.
Foods rich in antioxidants help us maintain our youth. Antioxidants protect our skin from free radicals, also known as bad cells. These cells are missing an electron and they steal an electron from a healthy cell, making the healthy cell unstable and thus cause damage to our body. Increasing our intake of antioxidants helps to repair these damaged cells and restore our youthful glow.
Fruits and vegetables that are purple in colour or have a tinge of purple are believed to contain more antioxidants than others. How so? Purple coloured foods get their colour from polyphenols, a potent antioxidant. Examples of these foods include purple grapes, plums, blackberries, purple cabbage, purple flesh potato and eggplant.
These fruits and vegetables are also packed with high amounts of vitamin C, A and E. These are the essential ingredients to maintaining our youth as they help to repair our body cells. And that’s not all. They also help to protect against some cancers, keep the heart healthy and improve one’s memory.
Vitamin C is another powerful form of antioxidant as it prevents our cells from oxidising. For example, when I cut an apple and leave it outside for a while, the apple turns brown. But if I dip the apple into a bowl of orange juice that is high in vitamin C, the apple will remain white. The same thing happens to our cells, once our cells oxidise, they start to go bad.
An alternative to obtaining antioxidants apart from eating fruits and vegetables is by drinking green tea. Little wonder that the Japanese are able to look youthful despite their old age.
Loading up on these natural elixirs of youth given to us by Mother Nature not only helps us to stay young and healthy, but also saves us the need to empty our pockets!
