Sunny Health

We all know how important it is to drink 8 glasses of water a day. To those who have developed the healthy habit of drinking lots of water every day, good for you. But for some of us, it can actually be a challenge, because a) we don't feel thirsty due to our sedentary lifestyles (which is really bad because in the air-conditioned office, our skin is being dehydrated), b) we're too busy; work's the priority, c) water is too plain.
Perhaps there are many other reasons, but these are the three main ones.

Then there are those who try to counter the above 3, by chugging down a whole glass of water, maybe even two or three, just to fulfil their "quota". It's a commendable effort, but actually bad for help. If you down your water all at once, the water will flush through your system. Insufficient water gets absorbed into your body and that defeats the whole purpose of getting 8 glasses of water a day. The correct way to drink water is to take regular sips throughout the day. If you drink too much water at top speed, you may throw up the water, or get water intoxication, also known as hyponatremia, in which the other nutrients in the body become so diluted that they can’t function normally.

And that's why we have to learn to drink regularly throughout the day. In fact, it doesn't have to necessarily be eight glasses. It can be a little more or less. More importantly, you should drink throughout the day.

1. It's tempting to tell yourself "oh I'll finish up this report and then I'll refill my mug". Chances are, you will only do so after many more reports (or other work) and you'll not be drinking water. Instead of setting aside your empty mug, get up and refill it with water, and keep drinking up.

2. Do you dislike the blandness of water? Add something refreshing and with a strong taste, like fresh mint leaves, a slice of lemon or lime, or even a tablespoonful of honey which is great for the throat. At home, freeze little bits of peeled lemons, limes and oranges and use them in place of ice cubes.

3. Always keep a mug or bottle of water handy regardless of what you're doing, and use one that you're fond of. Mine has a picture of my favourite comic character on it for example. Better yet if you can find a mug, or customise one that has motivational messages like "Drink water for glowing skin!" "Drinking water helps you lose weight" and stuff to that effect.

4. Set an hourly alarm for drinking water. Personally it didn't work for me (I would just switch it off when I'm really busy or put it on silent mode at meetings) but it might work for you.

5. Use a straw. It actually helps you take bigger sips. Are your hands preoccupied with typing? That's where a long straw comes in, because you can drink without having to lift your bottle or mug!

How pelvic distortion can lead to weight gain / flab:

- Tummy sticks out when internal organs are pulled downwards
- Constipation and poor metabolism due to poor position/functioning of organs
- Poor blood circulation
- Bad posture makes it easy to accumulate fat and difficult to use it in muscles that are rarely used.

There are many Japanese books published on the pelvic pillow diet that you can find in Kinokuniya, and many of them come with a deflatable pillow of the recommended dimensions. If you can't read Japanese, there are Chinese versions available from Taiwanese publishing companies that translate the books. Though most of them come with full-coloured pictures, there are crucial instructions to follow, such as the limit to how long and how many times you can do the exercise, so being able to understand such instructions is essential so you don't hurt yourself.

If you do not wish to buy a pillow (no, the ones you use in bed are usually too thick and bulky), you can try to DIY your own. Here is a post on how it can be done with bath towels and string.
Regardless of whether you use an inflatable pillow or DIY towel/cloth pillow, bear in mind that the pillow must be firm but not hard. If it's so hard that pressing down on it does not produce any dent, it may hurt your back.

For beginnings and basic correction of pelvic distortion, here is a fundamental set of exercises as recommended from the book "史上最長100CM骨盤枕" (The world's longest 100cm pelvic pillow)
As with all exercises that requires one to lie down, the exercise should be done on a firm surface that will not hurt your back. A firm mattress or yoga bed are suitable.

1) Position the pillow in a horizontal position. Sit up with your pelvis (the area right above your bottom) pressing against the middle point of it.

Like this:


2) Bend your knees so that they are angled 90 degrees from the ground.

3) Slowly lower your back to lie down. The pillow should be firmly etched under your pelvis. Place your palms on the pillow (beside your pelvis) for better support.

4) Without moving your upper body, turn your legs (still in 90 degrees angle) to the side until the leg facing downwards is against the ground. Hold your position for 30 seconds, breathing normally as you do so. You may experience a slight pull along the side of your body that is facing upwards.

5) Turn your legs to the other side and do the same.

One minute should do the trick, but if you want to do more sets, cap it to 3 minutes or you may strain yourself. Do this once every day and night and you should see some positive results soon. Results would be optimum if accompanied with a healthy diet and regular physical activity.

As with most DIY routines, results vary. If you aren't seeing any quick results despite all the raving reviews, don't give up. It's always good to give your body a daily stretch, and further more, it barely takes up time. If you're following a picture guide, have someone take a look to ensure that you've got the poses right. Above all, only do exercises/poses from legitimate sources, and within the recommended limits. Doing the wrong ones may cause more harm than good.

There are two main causes of Prospopagnosia. Brain damage from head trauma, stroke, and degenerative diseases leads to acquired Prosopagnosia, while developmental Prosopagnosia is usually genetic, or due to brain damage and visual problems from childhood. Especially for those with development Prosopagnosia, it may be difficult even for the patient himself to detect this problem since it impacts on very specific areas of facial recognition.

For example, if one knows he has an appointment with his friend at a specific location, and he turns up finding his friend there, he would recognise said friend because he knows the friend is there. However, if he coincidentally meets the same friend on the streets and isn't aware that this friend would be there at that time, he would not recognise him at all!

In the case of acquired Prosopagnosia, the patient may confuse the image of a person with one that he had before he was stricken by the condition. In other words, his vision virtually time travels back, and in his mind is someone who has never aged or changed throughout the years.


http://content.time.com/time/magazine/article/0,9171,1211572,00.html
http://www.bbc.co.uk/news/health-24385650
http://www.faceblind.org
http://www.cnn.com.sg/2013/05/23/showbiz/celebrity-news-gossip/brad-pitt-esquire-face-blindness/index.html

Many of us talk about watching calories and sugar levels, we tend to forget about sodium/salt when checking the nutritional contents of our food purchases. These days, many of us consume packaged and prepared foods for convenience, and most of these contain excess sodium. High sodium intake has been linked with increased risk of high blood pressure. In Singapore, the recommended maximum intake is 5g a day for adults.

Drinking too much water

It sounds surprising, but drinking too much water can be a problem. This is especially so you down a huge amount of water before running a marathon or doing something that is physically vigorous. Drinking too much water leads to water intoxication, also known as hyponatremia, in which the other nutrients in the body become so diluted that they can’t function normally. In serious cases, it can lead to coma and death. This is why sports drinks contain electrolytes in addition to fluids. The presence of these electrolytes prevents the body fluids from being too diluted so that materials and nerve messages can move into and out of cells and throughout the body.

You should still get your eight glasses of water a day, but spread it out throughout the day, and never gulp it down in one sitting.

Assuming that all healthy claims equate to healthy food

“Low fat” and “refuced fat” sound healthy enough, but this may be cancelled out by high sugar, high sodium etc… Don’t pounce on an item just because it makes such claims. Health Promotion Board has an extremely detailed guide on making sense of nutrition labels.

Skipping vaccines 

 HPV vaccinations, flu vaccinations (for elderly aged 65 years and above and people with low immunity due to certain treatments and diseases), Hepatitis B vaccination and travel-related vaccinations when you go abroad are examples of shots you should get. For further advice and support, do visit the Health Promotion Board website http://www.hpb.gov.sg/

Thinking that all you need is the internet 

While it is true that the internet is a wealth of useful information, self-diagnosis from what you read online is never a substitute for professional diagnosis in person by a doctor. Everybody’s constitution is different and what works for one may not work for another. Online resources are good for staying informed and general health information, but do seek a doctor’s advice if you have a medical concern.

Exam fever is just round the corner and the last thing you want is to get an actual fever which could affect your performance or even prevent you from turning up for the exams.

Additionally, many people tend to cram at the eleventh-hour, which leads to a myriad of stress-related problems, as well as a flare-up of existing health problems. Here are common health-related issues that occur during the exam period and tips on managing them so that you can take your exams in top form.

Eating irregularly / Gastric
Never skip meals for that extra hour of revision. Eating irregularly can lead to gastric and other related problems. In addition, regular well-balanced, healthy meals will strengthen your immune system and help you to focus and stay alert. Make sure you have breakfast, especially on the exam days, even if you have no appetite. Not eating breakfast may incur many unpleasant problems, including feeling lethargic and being unable to concentrate.

Headache / Migraine
Headaches and migraine may occur from tension. Don't stay up late at night to study; concentrate on getting ample sleep instead so you can concentrate and revise more in the day. Drink sufficient water to prevent dehydration. Take regular breaks and study in well-lit rooms. This is especially vital for students with eye problems. Coffee isn't the miracle drink for alertness; some people develop headaches from drinking more coffee and other caffeinated drinks than usual.

Junk food overload
Revising often gives rise to the need to munch something. If you must have a snack, try an apple or dried fruit snacks instead of potato chips. Unhealthy snacks can cause one to fall ill, especially when you're not washing it down with sufficient water. Additionally, some people develop guilt pangs from eating more and that can affect your mental well-being. Finally, refrain from eating and drinking after 8pm as it can cause your digestive system to overwork, which may lead to insomnia and other digestion problems.

Stomach upset
Stomach upset may happen due to constipation or anxiety. Do drink plenty of water and consume fruits and vegetables if you're having constipation.  If your stools are runny or watery, get medical help, and keep yourself well-hydrated as diarrhoea can lead to dehydration.

Mouth Ulcers
Mouth ulcers may occur due to lack of sleep, or grinding / biting from stress and anxiety. They aren't really a cause for medical concern, but they sure are painful and irritating. Here are some tips on how to soothe / get rid of them. Of course, prevention is better than cure, so try to get sufficient sleep, and take breaks if the stress is getting to you.

Asthma
In serious cases, stress can induce a relapse in asthma patients. Make sure you take your asthma medication regularly, and have an ample supply of working inhalers at all time. Don't forget to have one with you during your exam. In addition, learn relaxation exercises, such as deep breathing, progressive muscle relaxation or clearing of negative thoughts. Practise these during your breaks, and you can use them to stay at ease during your exam.

Eczema
Eczema is yet another problem that, while not caused by stress/anxiety, can be worsened by it. One may be tempted to scratch vigorously out of irritation, which worsens the condition. Apart from it being bad for your skin, it affects your concentration. Take your medication regularly and keep your skin well moisturised. Bring your moisturiser with you to the exam hall, especially if it's air-conditioned. Wear loose-fitting airy clothes that will not cause your skin to itch.

Insomnia
Tempting as it may be, avoid studying on your bed, as it may condition your mind into failing to associate sleep with your bed. Worrying can cause an inability to go to sleep. Here are some tips from a previous article on how to deal with insomnia.

Body aches

When you're seated in one position, buried in your notes for too long, this can arise, and it can get in the way of concentration during your exams. When studying, do use a chair with good back support. Sit up properly and avoid slouching. Take frequent breaks, walk around, do some light stretches, or switch your study area from time to time.

Inactivity
You may be tempted to hole up in your seat all day to devour your revision notes, but lack of activity can cause you to feel lethargic. It may also lead to the above-mentioned problem of bodily aches. In addition, you may grow weary of the task at hand and your concentration may slip away. Try to incorporate some time for exercise, which can help to release stress and . Take a walk outside and let the greenery soothe your eyes. Taking your mind away from the exams from time to time can do your body and mind lots of good.

Good luck for your exams!

If you find yourself having difficulty focusing on your work at hand or learning new concepts, you may want to incorporate more fish in your diet.

According to a recent study by Oxford University, the greater the abundance of key omega-3 fatty acids in a child’s brain, especially the long-chain omega-3 DHA, the better they are able to concentrate on their lessons and school work and consequently learn better. The study established that higher levels of Omega-3 in the blood, and DHA in particular, were associated with better reading and memory, as well as with fewer behaviour problems.

While the subjects of the research were children, the results ought to apply to adults as well, even if it's to a lower intensity. After all, Omega-3 fatty acids, notably DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid) are not only important for the brain to function efficiently, they are also relevant for growth and development of cells. Past research also indicates that they may reduce the likelihood of getting heart disease.

Fish, other sea food and some seaweed are rich in these fatty acids, with greater abundance in fatty fish like sardines, salmon, mackerel and herring. Non-seafood sources include beans (especially kidney beans), flax, canola oil, wild rice, and edamame (green soybeans).

Understandably, fish is not as popular an ingredient as other forms of meats as it can be difficult to prepare and consume. Fish bones which can be fatal if choked on by small children.

 Here is a quick and simple recipe for fish soup that can be easily used to supplement any main meal or just eaten on its own, no bone picking required!


Main ingredients -
Fish stock, which can be bought ready-made from the supermarket
Fish fillet
Silken tofu, cut into cubes
Tomatoes, cut into wedges
Japanese sea weed (wakame)
Quantities according to your preference.

For seasoning -
Light soy sauce
Sesame oil
Ginger (shredded)

Prepare the fillet by washing it and then pat dry it. Place the fillet on a plate and marinate lightly with a bit of light soy sauce and sesame oil. Add ginger shreds on top and steam for about 10 minutes.

Check that the fish is fully cooked (the meat should be white). Set it aside to cool for awhile, then flake it into smaller pieces for easier consumption.

Boil the fish stock. Once it comes to a boil, add in the tofu and tomato wedges. Let it simmer for about 3 minutes, then turn off the heat. Add the flaked fish and Japanese sea weed to the soup, followed by a pinch of salt and pepper for seasoning.


You can add spring onions or coriander leaves for garnishing.

And that's done! Everyone including your denture-wearing grandparents and toddler can enjoy it without fuss!

Sources:
http://health.howstuffworks.com/wellness/food-nutrition/healthy-eating/5-foods-high-in-omega-3.htm

It doesn't have to be this extreme

There's a right time and place for everything, including eating fruits.

It's been often asked which is better: to jog in the day or at night? Given that for most people who are working, it is well almost impossible to jog in the daylight hours. Of course there are the run hour joggers, who would sacrifice their break to get a good run. But even then, often they may run in the city area where the air may not be fresh. In fact I recalled many years ago in the Indiana University campus in Indianapolis US, I first encountered people running during the lunch hour. Certainly at that time it wasn't the trend in Singapore to run during the midday.

I guess there are few office workers who are fortunate enough to be able to get out of the office by 5pm and be all dressed for the run by 6pm or earlier. Most people get home around 7pm or later, have dinner and - well the daylight is well gone.  So moonlight runners are what many are compelled to do if they want to keep their jobs and keep their health.

There are of course the early birds who get up at 5am and hit the tracks by 5.30am or 6am for a good one hour exercise. They take a bath and is all freshen up and ready to take on the world by the time they sit at their office desk at 8.30am. But what time do they have to sleep to get up so early? One pal told me he gets into bed by 9pm, which leaves him with little time to spend with their family and certainly not much of TV.

Some runners will swear that it all depends on your biological clock. If you're an early riser then by all means do the jog at sun rise; and if you are a late sleeper, then go for the evening run. Having done both running at dawn and in the late evening, I find it more relaxing to do so under the moonlit sky. Reason: the day is behind me and I don't have to worry about rushing home, get a bathe and hit the road to get to the office on time. Besides, it is very nice and cool to run at night. Just be a little more safety conscious and don't ask for trouble by running into the darkest corners and risk getting mugged.

At the end of the day, whichever is your choice, what's important is to hit the tracks, get at least 30 minutes of exercise, to stay healthy. Don't you think so?

Meditation is a tried and tested solution to help focus the mind and even alleviate stress and anxiety. Here are three simple ones that anyone can do, any time, anywhere.

Walking meditation.

This conventional meditation method is recommended by recommended by Catherine Kerr, director of translational neuroscience at Brown University's Contemplative Studies Initiative.

All you need is an empty space, the more spacious, the better, preferably with nobody and nothing to get in your way. With no shoes on, but preferably with socks, simply walk at a slow or medium pace, focusing your attention on your foot. Yes, this will be a challenge for us fast-footed Singaporeans, but you’ll soon get used to it. Instead of merely walking mindlessly or thinking of something else, concentrate on the feel of your fet interacting with the ground i.e. when your heel touches down, when your sole is flat on the ground, when your toes point back upward.

If your mind wanders, gently bring your attention back into focus mode on your feet.

Doing this helps you notice when your attention drifts our of focus, and to bring it back into focus. With more practice, you will soon become more aware and in control of your attention.

Once you become comfortable with pulling in and out of your attention-deficit mode and focus mode, you can try it outside, on your way to school, work, supermarket or just about any time.

Reflect on things that matter

Amit Sood, author of "The Mayo Clinic Guide to Stress-Free Living," and director of research and practice at the Mayo Clinic Complementary and Integrative Medicine Programme, suggests making paying tribute to the people who matter to you the first thing you do when you wake up.

With your eyes shut, think of the first person you feel grateful too. Bring that person's face in front of your eyes and focus on one part of their face that you really like.

Send them a "silent gratitude”, as Sood calls it, or "just a note of thankfulness that this person is in your life. Do this for a second, third, fourth and fifth person – perhaps someone who has died. Picture them happy; try to imagine the colour of their eyes.

If you are finding it difficult to focus or remember certain facial aspects of said person, perhaps too much is getting in the way when you’re spending time with that person. In that case, if it isn’t too late, this is a sign that you should spend more time with him or her, and give them more of your attention.

You can also extend this beyond people to things like places, travel locations that you have been to before or even TV programmes that you have watched, even your favourite idol (Just don't get too obsessive).

These “silent gratitude”s not only help to train your ability to focus, but also enables you to connect with people and things that you have not really been in touch with. Quoting Sood - “you start feeling like you're not missing out on life.”

Giving in to distractions is part of human nature, so if you find it difficult to gain focus, don’t feel distressed or try to pressurise yourself into focusing. Be compassionate and slow but steady, and you will eventually regain the ability of being in control.

You’re healthy. You’ve been making a point to sleep and wake up at regular hours, and to get the recommended eight hours sleep almost every day. Your work doesn’t utilize much physical energy, and you enjoy regular work hours.  Haze PSI has been at a healthy level. Why do you still feel tired and listless?

Apart from getting ample rest, many factors do play a part in your well-being. If you often feel tired despite sleeping the desired number of hours, you may be lacking something else in your lifestyle.

Unhealthy diet

Proteins are very important sources of energy. Make sure you’re getting sufficient protein in your daily meals. Examples of food that are rich in protein include fish, nuts, seeds and beans. Reduce consumption of food that are high in saturated fats, processed foods, artificial sugars and trans fats. Not only can they lead to health problems related to obesity, they also sap your energy.
Be sure to consume generous servings of fruits and vegetables per day as well. Vitamin C helps to enhance your immune system, and fibres will stimulate bowl movements, thus detoxifying your body and keeping constipation at bay.

Deficiency in certain vitamins and minerals

Examples of those that have an impact on your fatigue levels:

Selenium: For thyroid function and metabolism. The higher your metabolism, the more activity you can indulge in without feeling spent.

Iodine: Low iodine levels result in fatigue.

Omega-3: As Omega-3 is a health fatty acid, and our brain is largely made up of fatty acids, lack of Omega-3 for renewal can cause cognitive, behavorial and memory-related deficiencies. This is also why people tend to not be able to remember things well when fatigues.

In addition, Omega-3 helps to prevent or control a myriad of health problems including heart disease and certain cancers like breast, prostate and colon cancer, diabetes, hypertension and osteoporosis. They are even helpful to mental conditions like depression, schizophrenia and bipolar disorder.

Vitamin D: Low levels of Vitamin D leads to low energy levels and depression.
Magnesium: Magnesium is essential for energy production in bones and muscles.
Consider getting vitamin prescriptions from your doctor if you’re not getting enough of this in your daily diet.

Lack of exercise / inactive lifestyle

Strange but true. The less you move, the more tired you feel. Regular exercise helps to boost energy and mood and fitness levels.

Poor quality of sleep

You may be going to bed and waking up at fixed timings, but are you really sleeping well throughout? Stress, menopause and andropause in people in their 40s and 50s, poor bladder control which leads to waking up in the middle of the night are examples of causes of lack of sleep. In fact, lack of sleep may not even be apparent. Dreams are part and parcel of your sleep cycle, but if you’re remembering your dreams vividly, or even getting waken up by them, it means that you haven’t been sleeping well at all.

Check out past articles I’ve written about improving sleep quality, or go to the doctor to get insomnia treated in serious cases.

Not having breakfast

Are you skipping breakfast just so you can sleep in longer? Well, don’t. For years, experts have proven through research that not having breakfast leads to a number of health problems, including a poorer ability to remain alert and focused throughout the day.

It’s in the mind

You may claim you’re tired, but sometimes, it’s more a case of “I can’t wait to get this over and done with.” This would explain why some people look listless at work, but become very energetic when they go out after work. You’d think they’d head straight home if they were really tired! If you’re mentally tired, you may want to try adopting more optimism, doing things you enjoy to cheer you up, or perhaps consider a job switch if it is really getting you down.

Illness

Constant fatigue may be a symptom of something much more serious. Anaemia, diabetes, hypothyroidism, hepatitis C and some cancers result in fatigue. Get a full body check-up and consult your doctor if your fatigue isn’t the result of any of the above.

Sources:
http://health.yahoo.net/articles/nutrition/7-hidden-causes-fatigue
http://www.fitday.com/fitness-articles/nutrition/fats/what-omega-3-fatty-acid-does-for-you.html

The study was done on men aged 45-82 however, and one might argue that the subjects are skewed. Nevertheless, while more research needs to be done to establish a direct link between breakfast and heart attacks, it has certainly been proven that breakfast does a lot of good for males and females across various age groups.

The million dollar question however, is making time for a well-balanced healthy breakfast. Easier said than done, said  a friend of mine recently with regards to finding time during the morning rush hour. He had lamented that rising at 7 in the morning left barely sufficient time for morning exercise, shower, shaving, and putting together his outfit before going off to work. He drives to work and starts work at 9pm.

Rightly, aside from outfit planning (which can be done the night before to save time), the morning before work or school is a hectic period made worst by the fervent desire that you were still lying in bed. Getting up earlier is not a solution for everyone as some people feel queasy if they were to eat early in the morning.

A good solution is an almost instantaneous breakfast that is light and healthy.

Here are some ideas that require usually less than fifteen minutes to prepare. Just make sure you have the ingredients the night before and know where you keep them so you don’t waste time scrambling around for them.

(Image from livelighter.org)

Cheesy Fruit Breakfast Bowl

You don’t even have to cook this!

You will need –
- One serving of your favourite fruit, cut up or cubed. Apples, bananas, blue berries, grapes, pears are healthy and tasty options
- ½ cup of low-fat Cottage cheese
- ½ table spoon of cinnamon sauce, or natural honey for diabetics and those who should be watching their sugar levels.
Quantities can be adjusted according to personal preference.

Place cottage cheese in a bowl. Mix in half of the cinnamon sauce / honey until the mixture is well blended.

Add your cut or cubed fruit, stir, and then top with the remaining cinnamon sauce / honey.

That’s all! You can vary the types of fruits each day for more variety.


Oatmeal with fruits

Oatmeal is one of the healthiest choices for breakfast. Steel-cut oats are the healthiest, but they also take a rather long time to cook, so if you don’t have the luxury, you can still go with instant oats. Instants do not contain much fibre, and that’s where fruits and nuts make up for it. In particular, blueberries go well with oats. Flaxseed and almonds stimulate the meal with a crunchy texture while contributing additional essential nutrients, including fibre, unsaturated fats, vitamins and minerals.


Egg in a mug

Most of us wouldn’t think of putting eggs in our mugs unless we’re making milo with egg, but when you’re in a rush, it sure is easier to multi-task by eating from a mug than a plate or bowl! Why else did the concept of cup noodles come about?

You will need:

A microwave oven.
½ serving of apples or pears, chopped or cubed. Other fruits will do too, but this dish will be served warm, so you would probably not want to add fruits that will taste weird when warm. Alternatively, you can also use broccoli instead of fruits.
½ an egg, raw. Keep the other half refrigerated for the next day.
¼ cup of cottage cheese. Cheddar cheese slices will do too, but they should be chopped up for easier blending.
Seasoning: salt, pepper, garlic powder (optional)

Quantities can be adjusted according to personal preference.

Add the chopped fruits in a mug, and put the mug in the microwave oven to microwave for about one minute. This serves to soften and warm the fruits.

Pour the egg in and microwave for about another 2 minutes.

Add cheese and stir, then microwave for about 1 minute.

Mix and scramble. When the egg is set, you can add some seasoning.

Enjoy!

For an additional treat, you can add other ingredients like shredded mushrooms, ham bits and even some minced meat for a more filling breakfast. Make sure meat is already cooked as you can’t count on a microwave oven to cook your raw meat in such a short time frame! Look into your fridge and see what you got. Leftovers from dinner the night before could inspire some creative new recipes!

Caution: Eggs are high in protein, so refrain from eating this every morning.


Bananas

Bananas are nutritious, tasty, filling and really easy to eat on the go. You don’t even need to add additional seasoning as they are naturally sweet. What’s not to like about them? Of course, it can be tiresome to eat them every morning. You can create variety by adding them to a bowl of cereal and milk, or having them with sour fruits. From personal experience, they taste best when consumed with cubed strawberries and blueberries.

If all else fails, head to 7-11 or your nearest bread store the night before and stock up on ready-made sandwiches! They’re still healthier than chemically processed instants.

Back in 2001 when the concept of NEWater was made known to the public, there was much skepticism about it. Cynics referred to drinking NEWater as drinking sewerage, for that was indeed the main source of NEWater, never mind that detailed descriptions have been provided about the water treatment process. Some have even reportedly complained that bottled NEWater had a strange smell, though that is more likely a psychological effect.

The news that UNICEF is distributing water generated from sweat for drinking is likely to raise some eyebrows, and perhaps some bile. But as with NEWater, the sources go through a strict treatment regimen to generate clean water that is perfectly safe to drink. According to BBC News, Engineer Andreas Hammar, who designed and built the sweat-extraction machine, a technique called membrane distillation is used, which only lets steam through, but keeps bacteria, salts and other irrelevant substances out. It works on a similar concept to what is being used on the International Space Station to treat astronaut’s urine for drinking (cue gasps, but drinking water’s got to come from somewhere!)
 
The machine is more a publicity stunt to promote awareness about the shortage of clean water than an actual solution to the problem. Perspiration is difficult to obtain, especially when the weather isn't sufficiently hot, and water purifying pills are much easier to utilize.

Nevertheless, this is a solemn reminder on how we should appreciate the clean water and advanced technology that we get ready access to. Many of us are accustomed to boiling water from the tap before drinking it, but in fact, under regular circumstances, boiling water is insufficient in getting rid of impurities that have a higher boiling point than water. Only the rigorous treatments that our reservoir waters are subjected to are capable of truly ridding the water of all undrinkable substances.

According to UNICEF, 780 million people lack access to clean drinking water. Thousands of children die everyday, killed by water-bourne diseases carried by contagious water, or due to contamination and poor sanitation.

Many of us are rightly concerned about the danger of unclean water to our health. It is therefore encouraged that when traveling, one should always do research on the safety of the water available in the country, and avoid drinking from the tap, even if you have habitually done so in Singapore. That is not to suggest that only Singapore has adequate water treatment technologies, but in some cases, travelers fall sick because the pathogens in the water, which locals have already adapted to, are foreign to their immune systems. In a personal example, a friend of mine from a developing country had insisted on drinking water from the tap in the US, proudly proclaiming that her immune system has been toughened by the sanitation conditions in her homeland, only to develop a diarrhea the very next day from drinking it. Even developed countries are not always risk-free as they have on occasion reported cases of water-bourne disease outbreaks from contaminated water.

In general, when traveling, stick with bottled water from sealed, tamper-proof containers. If you must drink from the tap, boil your water, as exposure to high temperatures can help to kill parasites. Tea, coffee, juice, wine and other beverages that have been processed are generally safe. Watch out for the ice as well, as freezing water does not kill bacteria. Make your own ice by boiling water before freezing it.

Aside from drinking water, you should also consider that water that you use for other vital sanitation purposes that if done poorly, can lead to serious contamination problems. Examples include brushing teeth, washing of contact lenses, dentures, vegetables and fruits. Do use bottled, boiled or purified water for these, especially if you are traveling in a country with poor reputation for water hygiene. It may be troublesome and more expensive, but it certainly beats spending your holiday at the doctor's. Water purification pills can be a real life-saver.

Here is yet another reason to stay fit and slim.

In May this year, the UK Health Forum presented their research at the European Congress on Obesity in Liverpool, indicating that the risk of contracting dementia almost doubles with midlife obesity.

While no direct reason can be pinpointed for this link between obesity and dementia, it has been established by the French medical institute Inserm that obesity has a negative impact on memory and reasoning. Another theory suggests that proteins released by the fatty issue go into the bloodstream, and this affects cells in the brain.

Regardless, it is absolute that obesity takes a toll on health especially in old age. A healthy body means a healthy mind, and that is critical in the prevention of dementia. As Dr James Pickett, head of research at the Alzheimer's Society says, "The best way to reduce your risk of developing dementia is to eat a balanced diet, exercise regularly and maintain a healthy weight."

Losing weight and staying active get increasingly difficult as one gets older, but that should not deter senior citizens. It is never too late to start getting fit and healthy, and it doesn’t have to take a lot of perspiration and strain!

Manage Emotions

One tends to get sentimental and easily emotional when you get older. And often times, negative emotions may cause one to turn to comfort food. Binging is a common problem for people who are stressed and unhappy.

Make sure you get sufficient sleep, as one is more vulnerable to stress and unhappy emotions when tired. Even if it is difficult to fall asleep immediately, go to bed at an early hour (preferably by 11pm). Try relaxation techniques to help you eliminate your mind from worries and fall asleep, such as deep breathing, listening to soft music, or putting calming fragrances in your room. Get your eight glasses of water early in the day and refrain from drinking and eating after 8pm. This reduces the frequency that you’d need to empty your bladder at night.

Boredom breeds loneliness and depression, and eating ends up as a common past time to fill the gap. Find other healthier diversions that make you happy, such as going for a walk, reading a funny book or even taking a shower. Consider taking classes at the community centre or going on day trips organised by your Residential Committee. These are often affordably priced, and you get to make new friends while learning something new.

Always think moderation, not complete elimination, in consideration of your favourite food, and you’ll feel more positive about cutting back.

Appropriate Physical Activity

It is most effective to combine three types of exercises – aerobic exercise for strength and endurance (e.g. walking, aerobics), calisthenics (e.g. stretching, bending) for flexibility and weight training (e.g. lifting dumb bells) to boost strength.

Walking is one of the best exercises for senior citizens, as it is not too strenuous but is effective at strengthening your heart, lungs, vascular system, bones and muscles. Three days a week, walk for about 30 minutes to 1 hour each day, at a pace that is comfortable but brisk enough to make you breathe a little harder than usual and perspire.

Alternatively, 10,000 steps a day (about 8 kilometres) is quite sufficient to keep you fit.

Swimming is a great option for those who suffer from painful joints from arthritis. The water keeps you buoyant, lifting stress off your joints. Its only shortcoming is that it does not help you strengthen your bones.

Lifting weights (dumb bells or even bottles of water) builds muscles, and muscle tissue burns more calories than fat tissue does even in state of non-activity. As you get older, you lose muscle mass and the need for calories, so calorie intake for a young person will be in excess for an older person, and this means you put on weight more easily.

In addition, lifting weights help to build strength in muscles, allowing you to perform more strenuous tasks on your own. Nevertheless, weight lifting is tricky if you have not been doing it regularly. The key is to start off slow, at a lower frequency and low weight. Be sure to consult a professional trainer for guidance, especially if you have existing ailments.

As with any age group, have a balanced diet and vice-free lifestyle. Consult the doctor before attempting any weight loss medication or diet plan. Stay active and keep your mind and body well-occupied with meaningful activities. Dementia is never part and parcel of the ageing process even if age is indeed a risk factor. Don’t let it deprive you of the joy you deserve in your golden years.


Sources:
http://health.howstuffworks.com/wellness/aging/senior-health-lifestyle/lose-weight-senior1.htm
http://www.guardian.co.uk/society/2013/may/12/obesity-dementia-alzheimers-disease
http://www.bbc.co.uk/news/health-23159127

Air your clothes indoors instead of outdoors; the polluted air will dirty your clean clothes otherwise. If you have a clothes dryer, now is the best time to make use of it.


Respiratory masks like N95 masks are strongly encouraged for when PSI levels exceed 150. This is especially so for those with heart and respiratory problems, or are simply more affected by the haze. However, if you do not have access to these, you can try wearing a normal surgical mask, but place a piece of wet tissue over it when you're outdoors. Some people have also shared that they wear multiple layers of surgical masks, though this may be too stifling while having limited effect. If you're wearing a surgical mask, make sure you at least wear it correctly, with the metal strip at the top tapered to your nose bridge and the bottom part of the mask pulled down over your chin: http://www.youtube.com/watch?v=D8v3-lQambM

Additionally, those with respiratory problems should consult the doctor before using respirator masks like the N95 masks. These masks help to keep out fine particles in the air, but on the other hand, may cause some restriction in breathing. Changing masks throughout the day is also necessary if you are spending a long time outdoors because air particles would stay on it.

Parents of a 19-month-old JIA victim have just the right mindset when dealing with their daughter who is plagued with joints that often ache.

"We keep her moving, we keep her active and we take one day at a time," the mother said. "When she is not feeling well, we respect that, but it's important not to make that a crutch or an excuse."