Staying healthy during the exams
Friday, September 27, 2013 - Posted by SunnyHealth - 0 comments

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!


Fish for thought
Friday, September 20, 2013 - Posted by SunnyHealth - 0 comments

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


Relieve stress by working on Sundays
Thursday, September 12, 2013 - Posted by SunnyHealth - 0 comments
It doesn't have to be this extreme

Sunday, for the majority of us, is a day to let our hair down and relax or play hard like never, until the work week descends on us again like dark clouds over bright blue skies.

Therefore, it may sound ironic, and insane, that working on a Sunday may help to relieve stress.

Have you ever returned from a vacation, feeling stressed and overwhelmed with all the piled up work rather than refreshed, something commonly referred to as post-vacation blues? It certainly is hard to shake off those wonderful memories of paradise and re-adapt to your new significantly less interesting and relaxing lifestyle. That is just about how Monday Blues work, except to a smaller intensity.

That is not to say that you should never take vacations, play hard or that you should work every single day. Vacations and relaxing weekends are definitely a must to keep your life balanced, but putting everything off and overloading yourself on weekdays, especially during a particularly busy week, can stress you out further. Feelings of guilt gels in with those hair-pulling moments of “stop flooding my inbox!” and you’re one emotional wreck by the end of the day.

Many people hate Mondays because after two days of not clearing the inbox, you often have many more emails screaming for your attention, compared to the rest of the week. To avoid this situation, schedule a little time every Sunday to look through your emails, prioritize the really important ones, possibly clear out some of the easier and quicker tasks, and you’ll go to your desk on Monday feeling productive, prepared and confident about handling the day.

However, you should still enjoy your rest and time with your loved ones, so don’t get too carried away with your work. Limit it to a couple of hours, don’t worry about particularly serious issues (you have five work days ahead to deal with it!), and enjoy the rest of your weekend! Above all, don’t do your work at night, you’ll need restful sleep to keep you energized on Monday.




Eat your fruits right
Friday, September 06, 2013 - Posted by SunnyHealth - 0 comments

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

So much has been said of the virtues of fruits that it seems like one can hardly go wrong with them. In fact, many people regard fruits as desserts or an after-meal snack. The notion that this is the best way to consume fruits is further strengthened by the fact that many restaurants do serve fruits or fruit desserts after the main course.

Unfortunately, regarding fruits as an after-meal snack is not a great idea. The nutrients from the fruits may not be absorbed properly. Ideally, fruits should be consumed alone or with other fruits, with at least a half an hour gap between the main meal and the fruit meal. The sugars, nutrients and fibre in the fruit require time to be completely absorbed by the digestive system. When fruits are consumed alone, all these goodness is easily processed and absorbed into the body. Hence, you get the optimal benefits from the fruits you eat.

On the other hand, if you eat fruits close to a meal, especially after a huge meal, the digestive system requires more time and effort to absorb the nutrients from the fruits. When held in the stomach for too long with other foods, they will rot and ferment in the gut. This can lead to symptoms of indigestion such as heartburn, burping, feelings of nausea, diarrhea etc.

If you wish to enjoy a fruit snack after your meal, do wait at least 30 minutes before doing so. Those with diabetes and any other illnesses that are accompanied with digestive problems should wait longer.

Ideally, one should consume fruits either one hour before a meal or two hours after. A recommended schedule would be to have some fruits between breakfast and lunch, another round between lunch and dinner, and perhaps a last light fruit snack after dinner, preferably before 9pm to avoid overworking the digestive system. Heavy fruits like banana and avocado should be avoided at night, as well as watermelon, which albeit having great hydrating and detoxifying properties, would cause you to require more frequent toilet breaks.

Why not consume fruits on an empty stomach in the morning? This would work if you intend to have a fruit meal as breakfast. However, diabetic people would have to take care to avoid fruits high in fructose (fruit sugars) like apples and mangos. These can cause sugar levels to spike and failure to secrete sufficient insulin to counter this.

Can one mix fruits with non-fruits then, such as yogurt and cereals? That is generally fine as long as the meal isn’t a very large one (which could hinder the digestive system’s efficiency), and if you don’t have existing digestion problems. The rule of the thumb is not to eat fruits with other food that will be hard to digest.

Sources:
http://www.boldsky.com/health/wellness/2013/best-time-to-eat-fruits-033559.html
http://www.mindbodygreen.com/0-4970/The-Major-Rule-for-Eating-Fruit.html
http://articles.timesofindia.indiatimes.com/2013-07-12/diet/30453950_1_fruits-right-way-meal
http://rawfoodswitch.com/fruits-vegetables-nuts-and-seeds/why-eat-fruit/