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.