Sunny Health

Reducing jet lag

Start readjusting your sleep schedule as you're nearing home if you're on a long haul flight. Use drinks, movies and regular face washing to keep yourself awake on the plane if you're to arrive at night, or try to get sleep with ear plugs and a comfortable neck rest if you're due to arrive in the day. These should help kick-start efforts to readjust to your regular time table.

Keep yourself active

During your holiday, be sure to at least incorporate some activities that require movement and fitness, like sightseeing on foot or some sports. When you're back, gradually but surely, ease yourself back into your exercise routine (hopefully you do have one!). A brisk walk or jog can make you feel better about yourself! Above all, never attempt to sleep longer than you should. Trying to compensate sleep loss with more sleep doesn't work and might only make you feel more sluggish.

Get sufficient sleep

Jet lag can lead to sleep loss post-vacation. Lavender sachets, amongst other methods, and induce relaxation and lull you to sleep. During your vacation, while some late nights are inevitable, do also try your best to sleep regular hours, and get at least 6 hours of sleep. Insufficient sleep can make one feel crabby and succumb to illnesses more easily. During the winter, the days are short and some businesses close early. It makes more sense to wake up early and go to bed early.

Eat healthily, indulge reasonably

Enjoying the native cuisine of your travel destination is a must, but over-indulging can lead to a myriad of problems including indigestion, stomach upset (when you're not accustomed to the food), and weight gain which is possibly the last souvenir you want from your trip! Make it a point to indulge in at most one meal per day, while keeping the other meals light. Remember to consume fruits and vegetables on a regular basis as well to maintain your immune system and prevent constipation from setting in.

Preventing digestive problems

Probiotics help to prevent digestive problems like gas, indigestion and diarrhoea. It is ideal to start on a course just before you leave for vacation. Get a recommendation from the pharmacist. Peppermint tea is a natural solution for soothing a stomach upset. It would be a good idea to pack some tea bags.

Bed bugs & pests - do your research

It is important to be kind to your wallet, but it is more important to be kind to your body. Contracting bed bugs or other skin problems can lead to plenty of stress and even more expenses when you get home! Hostels, for all their benefits of being economical and a good opportunity to make friends, may also be potential breeding grounds for bed bugs. Make sure you do your research, and look up reviews before you book a cheap hostel room.

Keep yourself hydrated

Don't neglect the importance of keeping yourself well-hydrated. This is really important especially in winter. Bring a bottle around with you, which you can fill when you come across drinking fountains. In some cities, supermarkets are ideal places to get clean, bottled water at reasonable prices.

Practise good hygiene

Those handy mini hand sanitizer bottles are great to bring on a trip - use them before and after a meal, after using public transport and touching surfaces that are potential contact points for a great number of people. Enjoy the street food, but watch how the vendor handles the food before ordering. Avoid raw or half-cooked food at places with obviously poor sanitation.

Laughter is the best medicine

Feeling the post-vacation blues? Make yourself laugh with your favourite comedy show or humour website, and you should then find the drive to appreciate your back-to-work situation and gear up for the coming challenges.

If you're travelling this end of year, perhaps you may be concerned about the spread of Ebola which has already extended beyond Africa.

The popular saying goes "Ignorance is bliss."

It would almost be cruel to impose abstinence, what with the influx of mooncakes that taste as good as they look on our little island.

The good news is, it is possible to enjoy your mooncakes if you pay heed to some tips to make your snacking experience healthier.

- Limit yourself to a quarter of a moon cake every other day. Do not have more than one normal-sized mooncake in a week.

- Snow skin mooncakes, fruity mooncakes, green tea mooncakes, vegetarian mooncakes and other healthier alternatives are generally lower in fat than the typical traditional mooncake, but they are still made with 1 - 2 tablespoons of oil, sugar and flour, so one should exercise moderation when consuming them. The restriction of no more than a quarter each day should also apply.

- Snow skin moon cakes may contain more sugar than traditional mooncakes. Depending on how much icing is used and the type of filling, they are not necessarily healthier than traditional mooncakes.

- Salted egg yolks contribute to higher fat and cholesterol content. If you love egg yolks, select a mixture of mooncakes with and without egg yolks instead of choosing all with egg yolks. Then you can still enjoy your egg yolks and greater variety without reaching an unhealthy level.

- If available, choose low-sugar and no-sugar mooncakes. This is especially important to diabetic patients.

- The typical mooncake is not suitable for certain people with particular illnesses as they are rich in cholesterol and sugar. Consult your doctor, know your dietary restrictions, and exercise moderation.

- Mooncake is difficult to digest. Wash it down with hot tea or lemonade. Consuming it with fruit (i.e. pomelo, cucumbers) helps to provide a more balanced meal and takes away the feeling of heaviness and greasiness. Moon cake is very filling and should not be treated as a dessert. In other words, do not consume it too near a main meal (the recommended buffer time is 3 hours), and do not consume close to bed time.
- Mooncakes are high in fat and sugar content, but low in other nutrients, and should not be consumed as breakfast. Breakfast is the most important meal and fuel for the day, and it should be nutritious and healthy. In fact, like all junk food, mooncakes should not be used to substitute any meal.

- Store your mooncakes in the fridge to avoid bacterial growth. Make sure to finish them before their expiry date.

- If you can make your own mooncakes, you will have full control over what goes into it, and can replace the unhealthy components with healthier ones. Lard can be replaced with healthier vegetable and nut oil. Instead of sugar, use low-calorie sweeteners to create the sweet taste. Mashed sweet potatoes mixed with dried fruits, nuts and seeds make a far healthier filling.

With the right attitude and eating habits, you can enjoy your mooncakes free of guilt!

Sources:
http://yourhealth.asiaone.com/content/3-health-tips-buying-and-eating-mooncakes/page/0/0
http://tcm.chinesecio.com/en/article/2009-09/30/content_71376.htm
http://www.chinese.cn/zhuanti/zhongqiu/en/article/2009-09/29/content_70889.htm

Do you tend to feel particularly blue after a long weekend or a few days off work/school?

It is common, inevitable, and rather depressing, and may spell trouble if you have something crucial like a test, important assignment or presentation and need as much positivism as possible to get you through, but the good news is, you can prevent it.

It is believed that because most of us tend to stay up late on weekends, and then sleep in the next day, this short disruption in sleep pattern throws off our biological clocks. We even eat at different schedules, and get light exposure later. There is in fact a term for this, called social jet lag.

It would of course be a killjoy to suggest that one should spend the weekends as they did their weekdays. So here are some tips on how to bounce back quickly on Monday while letting your hair down over the weekend! Treating it is actually pretty similar to how one would deal with jet lag.

Get sufficient sleep on week day nights - 7 hours of good quality sleep on weekdays means you prevent a sleep debt from adding on to the late weekend nights that will only make the following week miserable. Ample rest will ensure that you're at least awake and alert, and less cranky on Mondays.

Refrain from sleeping on on Saturday and Sunday mornings. It is of course all right to get up one or 2 hours later than usual, but sleeping in until afternoons for example, will hinder your adjustment to your usual sleep schedule. In any case, sleeping away in the mornings and even afternoon is such a waste of a precious weekend when the time could be spent with your loved ones or indulging in your favourite past time!

If you're out partying late at night on Friday / Saturday, instead of attempting to sleep away the fatigue, take short naps of no more than 20 minutes beforehand, and after. This refuels you without messing your sleep schedule.

Keep yourself moving. Hit the gym or take a walk, which is especially helpful in keeping you from wanting to hit the bed sheets again. Some people just want to spend the whole weekend being a couch potato or playing video games. However, do at least head out of the house to do some shopping or catch up with friends. Being on the move prevents the lethargy from sinking in, which can make your commute to work or school on Monday particularly painful.

Get as much sunlight in the morning as possible. Sunlight diminishes the melatonin levels in the body that makes one sleepy and increases serotonin levels (a hormone that makes one feel happy). It is also a valuable source of Vitamin D, and getting sun exposure in the morning on those precious weekends is especially important to office workers who barely see the sun on weekdays.

The suicide of Robin Williams is an immeasurable loss to the entertainment world and all who look up to him, but on the bright side, it has encouraged more to discuss their struggles with depression, and for the sceptics to take it more seriously.

One can be identified to be depressed if he/she has lost interest in once pleasurable activities, and/or experiences feelings of hopelessness. But clinical depression manifests in different manners from person to person. Other common signs include:

- Lack of concentration or difficulty in doing tasks that were previously thought to be easy
- Difficulty sleeping or sleeping too much
- No appetite or can't stop eating
- More irritable, short-tempered and aggressive than usual
- Reckless behaviour
- Those who drink or smoke may indulge in these in greater frequency
- Thoughts that life is not worth living.

Depression often happens after a major setback in life, such as the loss of a loved one, being fired, losing (or fear of) bodily/vital functions as possibly in the case of Robin Williams who was revealed to have Parkinson's Disease, etc. However, depression can also be due to genetics, or seasonal changes in countries with four seasons.

Adding on to the complexity of this problem is that most people are not able to put themselves in the shoes of the depressed, even psychiatrists, if they have never suffered from depression before. Often, they tend to belittle the struggles of depression, and that is what makes depression overlooked.

Depression is sometimes also misdiagnosed as bipolar disorder, because there are times when the patient feels cheerful, and other times, absolutely down. While these are signs of bipolar, they are also perfectly normal in depression, as depressed people do not necessarily feel down all the time.

A depressed person, especially one with suicidal thoughts, is in a delicate state of mind. You can't regard them as a regular individual whining about life's hassles, because that is not what they are doing. Talking is not a means for them to let of steam, but a cry for help. Aside from ensuring that he/she is getting professional help and taking the necessary medicines, here are some things you can say or not say, to let them know that you care, even if you can't help them.

What to say: You’re not alone in this.
What NOT to say: There’s always someone worse off than you are.

What to say: You are important to me.
What NOT to say: No one ever said that life was fair.

What to say: Do you want a hug?
What NOT to say: Stop feeling sorry for yourself.

What to say: You are not going crazy.
What NOT to say: So you’re depressed. What's new?

What to say: We're here to help each other through difficult times.
What NOT to say: Try not to be so depressed.

Fears of the deadly Ebola virus, previously only rampant in Africa, have revived fears when Patrick Sawyer, a plane passenger died from the virus. His sister had succumbed to the virus weeks ago, and he had boarded a flight from Liberia to Nigeria. Health workers are now frantically tracing all the people he had contact with on the flight.

With travel becoming more frequent today, illnesses are no longer contained in their source country, and such worries are not unfounded.

The virus is hard to detect in early stages, as symptoms can take from 2 to 21 days to appear. Issuing travel advisory to the sick is therefore virtually unhelpful as the victims may not even be aware that they have been infected by the virus in the first place. According to WHO, this illness is often characterized by the sudden onset of fever, intense weakness, muscle pain, headache and sore throat. This is followed by vomiting, diarrhoea, rash, impaired kidney and liver function, and in some cases, both internal and external bleeding.
There is currently no cure or immunisation for it. Depending on the type of strain, some victims are able to make full recovers while others die from it.

That is not to say that one should get all panicky about it. The disease is only transmitted through close contact, via blood, secretions and other bodily fluids and discharge, including urine and faeces. Patrick Sawyer had been vomiting and having diarrhoea on the plane, which led to concerns of transmission. But most people are usually not in any real danger of contracting the virus unless they are health care workers or researchers who are often in close vicinity of the victims or their samples.

To reduce risks of contracting this disease:

- Avoid travel if you exhibit any of the above symptoms, even if you feel well enough. Your immunity is low when you're not in top form, and that increases the risk of falling ill.

- See a doctor  if you exhibit any of the above symptoms, and avoid close contact with others. With people going places these days, even if you yourself have not travelled, you may meet someone who has travelled to the affected region and is a potential carrier of the virus. Be responsible to yourself and your loved ones.

- Practise good basic hygiene, including washing hands, wearing a mask when sick, covering your mouth when sneezing, and use of protective equipment when advised or when necessary.

- When abroad, avoid close bodily contact when possible, especially with people you don't know. Take a leaf out of the Obamas' books and fist-bump instead of shaking hands. Avoid touching animals too. Fruit bats are considered natural hosts of the Ebola virus.

But perhaps the only things that can truly prevent this disease from wrecking havoc in its African host countries, brings hope for a cure or vaccination against this virus are intangible things like education, communication and research. If you're like to support the cause, Doctors Without Borders is one reputable organisation helping to battle humanitarian emergencies.

The hazy months are here again, and quite possibly, many kiasu Singaporeans are already buying masks, with the more enterprising ones thinking about how to propagate the urgency of the situation make a quick buck out of this. Hold your horses before you run to your nearest pharmacy in a panic, you might change your mind after reading about common misconceptions concerning the haze.

Myth 1: I can't find / wear N95 masks, so I'll wear surgical masks to keep myself safe.
Surgical masks can't block out the very fine particles found in the haze. No matter how many layers you wear, it's not going to be helpful. Heck, you can't even protect yourself from inhaling germs and viruses. However, if you want to prevent your saliva from getting all over the place when you cough or sneeze (likely to increase in occurrence on hazy days) go ahead by all means. It would be a very considerate and hygienic thing to do.

Myth 2: I'm in big trouble if I don't wear an N95 mask on hazy days.

If that were true, senior citizens, children and those with respiratory problems will never see the light of the day. The masks are unsuitable for children due to the incompatible size, and not appropriate for those with weaker lungs as it can be difficult to breath when donning an N95 mask.

In fact, if you will be staying indoors for long periods of time, with the air conditioning or fans switched on and windows closed, you do not even need an N95 mask. Only those who spend long hours outdoors should wear an N95 mask. If you're nipping from one sheltered spot to another in the open and the haze is really bad, you can dampen a handkerchief or cloth and hold it over your nose when walking in the open. Many people were seen doing this when the haze was at its peak 400+ psi and masks of all sorts were in shortage thanks to hoarders.

Myth 3: I will fall ill, even end up with cancer, if I expose myself to the haze.

For most healthy individuals, you won't actually fall sick just because of the haze, though you might experience mild discomfort like tearing eyes and itchy throat which are temporary. Elderly and children with weaker immune systems and those who are already sick or have chest problems may fall ill and should thus stay indoors and rest as much as possible. Medical attention should be sought if feeling unwell.

Cancer is certainly not a cause of worry as according to a United States Environmental Protection Agency study, there is little evidence for a direct relationship between haze exposure and lung cancer.

Myth 4: Chugging water helps flush out haze particles that has infiltrated my body

There is no scientific evidence of this, but certainly, drinking water is good for the immune system, and regardless whether there is haze, you should be drinking 8 glasses of water or as much as your body needs everyday. There is no need to make the effort to drink more than usual.

Additional tips: Coupled with the El Nino that is estimated to also affect Singapore these few months, the weather is really going to be hot and stuffy. If you're wearing the N95 mask out, it will certainly feel very comfortable. Consider bringing with you a portable fan or a handheld paper fan to fan the heat off you. And a water bottle will be very useful in replenishing the water lost through perspiration.

Vinegar has always been known to have health benefits. It benefits the digestive system, improving absorption and utilization of essential nutrients. It also helps to regulate blood sugar levels. However, vinegar on its own is also difficult to stomach, particularly in people who have weak stomachs and gastric as vinegar is highly acidic.

Hence, along came the Banana Vinegar diet, which was the rage in Japan and Korea years ago. It actually originated from Japan, where a Japanese actress claims she lost 15 pounds of weight while on this diet. It is believed that vinegar helps to control blood sugars after meals, makes one feel full quickly when ingested with rice, and brings out amino acids in the banana, which curbs appetite.

In recent times, due to the popularity of K-pop, people have started talking about the diet again. Some swear by it for their slimming endeavours, although the diet in itself does not actually have much scientific basis. Nevertheless, vinegar and bananas are healthy, and regardless whether it truly works in the department of weight loss, there isn't much harm in trying this. In any case, it also has other benefits such as improving constipation and complexion due to its ability to detoxify.

All you need is vinegar, brown sugar, bananas and a jar.

Cut up a medium ripe banana into small pieces and mix with vinegar and brown sugar in a jar in the ration of 1:1:1. Fruit vinegar, distilled vinegar or rice vinegar are fine.

Microwave the jar (without a lid) for about 40 seconds.

Seal it and set it aside overnight.

Store it in the fridge for two weeks.

After about one to two weeks, you can start consuming the concoction.

Vinegar will last over a year, but sliced bananas have a shorter expiry date and it is best to consume it all within 2 weeks.

As vinegar is very potent, it is recommended that you consume just 1 tablespoon of vinegar and 1 banana slice just before each meal with a glass of water. Never attempt to try to consume a large amount on its own as it could be taxing on your throat and stomach. Vinegar is after all very sour.

If you want it sweeter, add more brown sugar or bananas.

Do note that this diet should not be a substitute of all other efforts to keep in shape. You should still continue your healthy lifestyle of exercising and eating healthily.

Early to bed, early to rise is one of the keys to a healthy lifestyle, and an irregular or abnormal sleep schedule will certainly wreck havoc on your biological clock and in turn, your health. Of course, in the World Cup season, such advice will fall on deaf ears of football fans, who are going to stay up till or wake up at unearthly hours to catch the matches anyway. After all, it’s just once every four years. So instead of being a kill joy, here are some healthcare tips to compensate for the damage as much as possible.

Don’t snack or drink alcohol

Yes, drinking a beer with some snacks is common accompaniment to watching the beautiful game on the telly, but eating at night leads to greater weight gain and higher lipid levels. You are also bullying your digestive system into working over time when it should be resting at night.

Alcohol contains a lot of liquid calories. The larger one is, the longer it takes for one to feel the effects of alcohol, and the more he would be likely to consume. More alcohol in the blood stream means that the liver has to work harder to process the alcohol and get it out of the blood stream. Alcohol also stimulates insulin production which leads to increased fat storage, has a dehydrating effect on the body, and interferes with hormone regulation. Alcohol also impairs your body and mind’s ability to make sound judgments. The impact of alcohol increases as the night goes on, coinciding with the ability of the human body to decrease as exhaustion sets in. From giving in to cravings for unhealthy snacks to falling down some stairs while seeing your pals to the lift landing, drinking can be a greater danger to your health than you give it credit for.

Don’t try to compensate by sleeping in

You can never make up for sleep loss by sleeping more another time, that would only disrupt your biological clock further and lead to possible insomnia and interrupted sleep in future. If the match is at 12 am, go right to bed when it ends, resist the urge to discuss an adrenaline-pumping match, and wake up at your usual time. If the match is at 3 am, sleep early the night before the match, and after the match, get a cool shower and prepare for work instead of sleeping in.

Exercise

Keep to your regular exercise routine, even if you have to wake up early for it. Less sleep means a weaker immune system, and all the more you’d have to keep fit to stay healthy. Exercise also keeps you more awake. It can be a saviour in the morning when all you want to do is jump into bed after a disappointing match.

Drink lots of water and eat plenty of fruits and vegetables

Give your immune system a boost through having a healthy diet. Keep your meals light, as heavy meals can make you feel more tired, and wear out your digestive system.

Stay awake without resorting to caffeine and energy drinks

Too much caffeine is bad for health, and for some people, coffee gives them a headache. Energy drinks give you a quick fix, but makes you more tired in the long run.

If you’re unable to focus in the day, here are some healthier alternatives to help you boost alertness levels:

- Start your day off with breakfast. That gives you fuel for the day.
-  Indulge in power naps during your breaks, each time lasting between 15 – 20 minutes.
- Consume green tea; it has less caffeine than coffee, and has antioxidant properties.
- Rub medicated oil on your temples and keep a small bottle at hand to sniff it.
- Suck on a sugarless mint
- Stand up often or when you feel like nodding off and do some simple stretching exercise.

Enjoy the World Cup, but do exercise moderation. The World Cup happens every four years, but you have just one body, so don’t abuse it!

The first thing most people do, when headed for a long distance ride on the train or bus, is to dive for a seat. You may think sitting relieves pressure from your legs, but you’re in fact doing a disservice to your back.

Sitting may feel comfortable, but unbeknownst to many, it is an unnatural position for the human body. Over time, it disrupts or cuts the blood flow to our legs and feet, while causing our spine to contort over time. Like insufficient sleep and smoking, the effects are irreversible. You can’t compensate sitting too much by exercising a lot.

As more studies reveal the harmful effects of sitting too long (apart from spinal abnormality, it also increases the risk of cardiovascular problems and diabetes), more offices, specifically in the US, are making efforts to incorporate standing in desk jobs. This concept is already in frequent practice by the Japanese, who not only stand for their jobs, but also when eating at stand-up eateries.

Perhaps you may balk at the thought of standing while working. We're so accustomed to associating sitting with comfort that if we were to stand for a long time, we might feel the aches and pains coming. But the key is not to stand in the same position all day long – that is just as bad as sitting and can cause joint pains and varicose veins and a myriad of other problems due to putting too much pressure on your legs. To benefit from standing, you must keep up a flow of small but continuous movements, and changing positions every now and then. Take care to adopt the right posture; don't slouch or hunch your back, and even out your weight on both feet rather than put more support on the stronger leg. Wearing comfortable shoes with no or low heels goes without saying.

Those who have tried standing at work indicate that initial aches and pains are part of the adapting process. Don't be afraid to plop down into a chair if it's too much for you in the initial stage. In fact, you should slowly ease yourself into it, by starting with a short amount of standing time, and then slowly increase the amount of time you spend standing without rest, Cushioning is also another key to comfortable standing - wear well cushioned shoes, and you might want to consider getting an anti-fatigue cushion mat if the floor at your workplace is hard.

Once you get used to standing while working, which may take days for some to weeks for most who are already used to a sedentary lifestyle, the discomfort would be absent, or take longer to show up. Ask any home maker and they'd tell you that they too stand for a long time to do their household chores. Standing itself isn't much of a chore if you do it right.

It is not by any means easy to adopt a culture of standing; there are standing desks for the office, but all office paraphernalia would have to be accordingly adjusted to ensure a comfortable position working while standing. Resting facilities would also have to be provided as it is quite impossible to stand all day at work without feeling fatigued. On the bright side, you'd burn more calories than if you were sitting. Notably, exceptions must be made for the elderly, pregnant, the obese and those with disabilities and health problems that makes standing strenuous or impossible for them.

Even as standing offices are being discussed on the radio programme a few mornings ago, it may take a long time for the concept to be embraced in Singapore. In the meantime, don’t let that confine you to your office chair. Stand up every half an hour, jiggle your feet and stretch to ensure healthy blood circulation. Share the news and encourage your colleagues to do the same if they give you the side eye. Remember, only you, not your office, nor your colleagues, have the right to change and dictate your lifestyle.

Sources: http://lifehacker.com/5881393/one-year-at-my-standing-desk
http://www.washingtonpost.com/national/health-science/standing-up-at-your-desk-may-energize-you-but-it-also-may-be-tough-on-your-legs/2013/11/22/4d166d9a-0f46-11e3-8cdd-bcdc09410972_story.html
http://www.forbes.com/sites/quora/2012/07/16/what-are-the-advantages-and-disadvantages-of-standing-desks/

Apart from not taking lives, not consuming meat has lots of health benefits. So why not make vegetarian meals a more common affair in your life instead of that once-in-a-blue moon effort?

A healthy vegetarian diet is typically low in fat and high in fibre. Hence, vegetarians are at lower risk of developing:
• Heart disease
• Colorectal, ovarian, and breast cancers
• Diabetes
• Obesity
• High blood pressure

Essentially, there are no health hazards associated with being vegetarian. Just look at the monks from Shaolin Temple. They can even execute martial art moves with great gusto that most meat-eaters can’t! Perhaps the only health challenge brought about by lack of meat is missing out on some essential vitamins. That can be remedied with a well-planned and varied vegetarian diet. A healthy vegetarian diet can meet the needs of just about anyone, from children to pregnant women!


There are different types of vegetarian diets:

Lacto-vegetarian diet excludes meat, fish, poultry and eggs and all foods that contain them. This means no dairy products, such as milk, cheese, yogurt and butter.

Lacto-ovo vegetarian diet excludes meat, fish and poultry, but allows dairy products and eggs.

Ovo-vegetarian diet excludes meat, poultry, seafood and dairy products, but allows eggs.

Vegan diet, the strictest of all, excludes meat, poultry, fish, eggs and dairy products and foods that contain these products.

If you’re a beginner, and not going vegetarian for religious purposes, perhaps you want to go with the semivegetarian diet, or flexitarian diet. This is a largely plant-based diet that includes meat, dairy, eggs, poultry and fish on occasion or in small quantities.


A balanced vegetarian diet should include:

Grains and cereals: Wholegrain bread, brown rice, wholewheat pasta, muesli for carbohydrates and your energy needs.

Legumes, nuts and seeds: Soya beans. kidney beans, split peas, lentils, almonds, cashews, sesame seeds
The above 2 groups will provide you with protein.

Fruit and vegetables: One can never have too much Vitamin C. This would form the bulk of your diet, so eat as much as you want and try as many different varieties as possible. Different fruits and vegetables have varying amounts of vitamins and nutrients.

Dark and leafy greens such as spinach and mustard and also broccoli are rich in calcium and should be regularly consumed by vegans to make up for lack of calcium.

Dairy or soya products. If you can’t take dairy, soya products like tofu and soya milk are good substitutes for calcium. Soy milk products are rich in fortified Vitamin D, which is essential for absorption of calcium.

As eggs and dairy products are rich in certain nutrients that aren't easily attainable in regular vegetables and fruits, vegans may want to consider supplements or fortified products (food products artificially enhanced with certain rarer vitamins and nutrients. Check the labels!) for the following:

Calcium for strong and healthy bones

Vitamin D for absorption of calcium. Alternatively, get plenty of sun in the morning when the sun rays aren't unhealthily harsh.

Vitamin B12 to produce red blood cells and prevent anemia.

Omega-3 fatty acids for heart health. While many plant based products do contain this nutrient, conversion of plant-based omega-3 to the types used by humans is inefficient.

Iodine helps regulate metabolism, growth and function of key organs. It is very important that vegans get sufficient iodine because a deficiency can lead to goiter. Furthermore, some plant-based products like soybeans, cruciferous vegetables (e.g. cauliflower, cabbage, cress, bok choy, broccoli) and sweet potatoes may promote goiter. You can consume a 1/4 teaspoon of iodized salt as a daily supplement.


How to start

If you’ve been a regular meat-eater, you don’t want to go cold turkey with a salad for every meal; you’ll probably scare yourself off. Haste makes waste. Start slowly, have a mix of regular and meatless diets, then gradually increase the number of meatless meals that you enjoy per week.

Take some of your favourite dishes and substitute the meat ingredients with plant-based products. You may find that some dishes don’t even require much substitution and still taste great. You can even add mock meats to your dishes, but be careful not to get too hooked on them as they are processed foods, and may contain high amounts of MSG and sodium.  

Create variety in your diet! Search for vegetarian recipes online and in cookbooks. Visit vegetarian restaurants and try their dishes. The more variety of dishes you bring into your diet, the more wholesome your diet, and the more you will enjoy your new diet.

Sources:
http://www.mayoclinic.org/healthy-living/nutrition-and-healthy-eating/in-depth/vegetarian-diet/art-20046446?pg=2
http://www.weightlossresources.co.uk/diet/vegetarian.htm
http://www.brown.edu/Student_Services/Health_Services/Health_Education/nutrition_&_eating_concerns/being_a_vegetarian.php

May is National Stroke Awareness Month in America, during which campaigns and events grow more prolific in raising awareness on stroke and how to prevent it. In Singapore, we may not have such a national campaign as of yet, but it is important that we promote awareness about it, considering that stroke is the leading cause of adult disability and accounts for more than 10 per cent of deaths in Singapore.

There are several risk factors and symptoms for stroke, but one commonly overlooked one is daytime drowsiness. Considering that many Singaporeans complain about a hectic, overworked lifestyle that may require working till late, daytime drowsiness is brushed off as something inevitable. Yet a new study published in PLOS Medicine reveals strong indications that sleep problems, marked by daytime drowsiness, may be an indication of a potential threat, and one of the reasons why many heart attacks and strokes come suddenly without symptoms.

According to a study in the American Heart Association journal, people with insomnia have a 54 percent higher risk of stroke.

Age isn't a defining factor for stroke, and young people aged 18 - 34 with insomnia are eight times more likely to suffer a stroke than those who have sufficient quality sleep.

By the way, children and babies get strokes too.

Here are some reasons why poor quality sleep can be a warning sign of impending stroke:

Increased blood pressure: Blood pressure drops by 10 to 20 percent when asleep. The longer one stays awake, the higher the average blood pressure. High blood pressure is a leading risk factor for stroke.

Resistance to insulin: Previous studies show that sleep deprivation causes dramatic change in insulin levels. Insulin resistance is one of the main causes of heart attacks.

Increase in food and calorie intake: Not sleeping increases the levels of appetite-regulating hormones. That is why you may have a craving for a snack if you're still up at midnight, and this leads to packing on excess calories, which is a risk factor for heart disease, diabetes and consequently, stroke.

Increased inflammation: Inflammation in the arteries can increase the threat if Cardiovascular disease, as well as trigger heart attacks and strokes.

It is important to note that daytime drowsiness does not cause strokes, but insufficient sleep, along with the myriad of chronic diseases associate with it, does. If you feel that you're constantly sleepy, don't panic and assume the worst, but try to solve the problem by exploring possible causes and rectifying them. Avoiding late night usage of electronic gadgets like your computer, phone and ipad, going to bed at a regular schedule preferably by 11pm, and using relaxing rituals like sniffing lavender essence and listening to soothing music may help to improve your sleep.

If you are still experiencing daytime fatigue, or are not sleeping well or sufficiently, get a diagnosis from a doctor.

With that said, here is a short and simple-to-remember list on identifying symptoms of stroke that many American stroke awareness organisations swear by:

Most Singaporeans love a good buffet on weekends after a long week of hard work, and we hate to lose out. It is common to see people groaning about being stuffed after a buffet meal. Aside from the kiasuism, another reason we tend to over-eat stems from psychological factors. Neuroscientists attribute over-eating to ingestion analgesia. Analgesia refers to the loss of the ability to feel pain while conscious. Even when your stomach's capacity is painfully stretched beyond its normal load, our body blocks out the painful sensation by releasing endogenous opiates. Reaction to pain is significantly reduced when eating foods thought to be conventionally delicious, such as chocolate. There is a common notion "there is always room for dessert" even after a large meal. This is because the body has become insensitive to the pain of continued eating. After you're done eating, however, the pain sets in, and that is how stomach aches and discomforts come about.

The best solution is of course, to not over-eat, but when what's done is done, here are some tips on how to alleviate the pain.

It may be tempting to lie down and groan, but do resist the temptation. Instead, sit upright, and breathe slowly and deeply to relax the clenched stomach muscles. If you have a hot water bottle or hot compress at hand, warming the stomach helps soothe those muscles too.

When you feel well enough to get up, take a relaxing stroll. Light movement helps move the food along the digestive tract, aiding with digestion and food absorption. Walking while massaging your abdomen with your palms in a circle around your belly button is even more beneficial.

Hot tea helps to ease bloatedness as well. A variety of hot teas are helpful, such as Chinese tea, green tea, herbal tea, peppermint tea, chamomile tea and ginger tea.

Due to guilt or the feeling of fullness, one may think skipping meals for the rest of the day will ease the discomfort and bring the stomach back to normal, and hopefully keep the calorie count at bay. That is not true. Throughout the day, the stomach continues releasing digestive juices. The influx of food causes the stomach to release more digestive juices than normal to digest the excess food. If there is no further food intake, the digestive juices, released at regular meal times throughout the day, will remain in the stomach. This can cause acid reflux, heartburn or even gastric if it goes on for days. Don't abstain from eating, but have light meals like porridge, and drink plenty of water. Avoid rich or spicy foods until your stomach feels back to normal.

To curb the pain, try over the counter antacids or antigas medications from pharmacies. In addition, for those who subscribe to TCM, Poh Chai Pills is a multi-function medication that many people swear by.

If the unpleasant symptoms worsen, or persist at the same intensity in the following days, consult a doctor.

Should you ever feel like over-indulging again, remember this painful experience and perhaps that may make you think twice about binging.

Losing someone dear is very painful indeed. It evokes a roller coaster of emotions, sometimes internalized, often outwardly displayed, prompting reactionary sentiments in others. It is little wonder that photographers and journalists would disregard accusations of ethics inadequacy to capture these emotional responses after an accident or a disaster.

In the aftermath of the disappearance of the MH370, the reactions of the relatives have been plastered all over the media, drawing opinions from the public, most of it being sympathy, but some, scathing remarks, suggesting that the relatives were playing up the drama with their loud wails, or acting like vultures, or just being plain unreasonable and ungrateful. Whatever the reasoning for their behaviours, we don't know, not being directly in their shoes, but one thing is definite – there is no “correct way” to grief, and suggesting that some of the victims’ families are "showing their ugly side" is being unfairly judgmental.

It is never right to judge the reactions one displays when grieving, because loss affects people in various ways, and a wide range of emotions, or even lack of it, may be displayed.

Aside from crying and sadness, other common reactions include shock and disbelief, guilt (over things you did or didn’t, could or couldn’t say or do), anger (the need to blame someone for the injustice for the loss), fear (about your own insecurities or adapting to a life without the person). Sometimes, none of these emotions are displayed, but physical problems like nausea, fatigue, weight gain or loss, insomnia and falling ill due to lowered immunity may set in.

Helping someone to cope with grief

Connecting with others helps in the healing process. Depending on the grieving person’s reactions or behaviour, the way you can go about offering help and support would differ. Some people are more vocal about their emotions and take the initiative to confide in others. Others believe that it is a sign of weakness and prefer to put up a strong front while suffering internally. Regardless of how they behave, knowing that someone is there for them is a huge relief for them. If you’re sincere about helping, you should never consider yourself as an intruder and give up when they don't seem appreciative of your presence.

What to say to a grieving person

This is something most people feel awkward about and fumble with. One of the most important rules of the thumb is to never attempt the “I know how you feel” remark, because not only does it not help, it is usually not true, or at least, not entirely, and comes across as frivolous.

The American Cancer Society offers these suggestions as a guide:
• Acknowledge the situation. Example: "I heard that your_____ died." Use the word "died" That will show that you are more open to talk about how the person really feels.
• Express your concern. Example: "I'm sorry to hear that this happened to you."
• Be genuine in your communication and don't hide your feelings. Example: "I’m not sure what to say, but I want you to know I care."
• Offer your support. Example: "Tell me what I can do for you."
• Ask how he or she feels, and don't assume you know how the bereaved person feels on any given day.

Lending a Listening Ear

Usually, there is little you can do to reduce the sense of loss, especially when the tragedy is recent. But being a good listener helps encourage the grieving person to open up and release themselves emotionally. When faced with someone who isn't keen to talk, do not attempt to force him/her to open up, but try non-intrusive questions like “Do you feel like talking?” “You might feel better if you let it all out. I’m here if you need someone to talk to.”

Tips on being a good listener

- Understand that silence can be golden. If the grieving person doesn't want to continue talking, don’t press him. Don’t offer your comments or judgment unless you’re asked for it.

- Be patient. The grieving person may repeat accounts or something they have said previously. Retelling is helpful for some in reducing the pain, and it should not be interrupted.

- Accept all feelings and reactions. Unless the grieving person is doing something that will cause harm to oneself or others (in which case you need to call in medical professionals), assure that they have free reign to express their emotions in whichever way they find most comfortable. Some people cry, scream, break down or make blind accusations, then feel utterly ashamed of their behaviour and exhibit social withdrawal. Let them know that you won’t judge them by their behaviour.

- If you have had a similar experience of loss, you may share it, but don’t attempt to make comparisons or belittle their grief.

Help out with the daily necessities

A grieving person often has no energy or mood to see about their daily needs. They may feel embarrassed or not have motivation to ask for help, so take the initiative. Here are some things you can help out with:

- Help with funeral arrangements
- Cook for them, or buy premade food with as little preparation work required as possible.
- Run important errands and make sure bills are paid on time
- Take care of the more important housework, such as changing the bed sheets and washing the clothes
- If there are children, pets or house plants, help to make sure they don’t go neglected.

And when they are feeling stronger and willing to go out and about, you can :

- Accompany them on a walk or wherever they wish to go
- Treat them to an enjoyable activity like a movie or a day out to the theme park
- Go with them to a support group

Time should eventually fade the scars, but if the bereaved is still displaying odd behaviour in relation to grieving, especially after two months, or if the behaviour gets worst with time, professional help will be needed. Grieving can lead to depression and even suicidal thoughts if the negative emotions are not properly managed.

Warning signs include:
- Difficulty managing daily life
- Neglecting personal hygiene
- Turning to alcoholism, drug abuse and excessive smoking
- Hallucinating
- Frequent nightmares
- Inability to derive joy from delightful activities
- Social withdrawal
- Constantly feeling bitter, angry, guilty or hopeless
- Talk or interest in death or suicide

Many hospitals in Singapore offer Grief Counselling and therapy. The Singapore Association for Mental Health has a toll-free counselling helpline as well as counselling sessions that only charge a token donation. They will refer clients to a psychiatrist or relevant agencies in the community if necessary. Appointments can be made via http://www.samhealth.org.sg/counselling/

Despite the persistent nature of this condition, it is possible for dyslexics to overcome this learning disorder with the right learning methods, hard work and the correct attitude. Did you know that famous intellects like Albert Einstein and our MM Lee Kuan Yew are dyslexics? On the Yale University website, dyslexic students share their tips on managing their assignments. Advice includes working on their projects in short but frequent blocks of time, depending on sound (listening), working in a quiet place and staying healthy.

And this brings us back to the question about John Travolta’s “Adele Dazeem”. If he can memorise songs, dances and scripts, just like many dyslexics who are able to read, speak and write normally, he certainly can memorise a name, and his failure to do most likely boils down to unprofessionalism, or having too much to drink. Fortunately, unlike the apologists abusing dyslexia as an excuse, he has done right by publicly apologising for his gaffe.

Sources:

February is a month that symbolises love, but did you know that it is also Heart Month in America? The heart is often seen as a symbol of love, and therefore, the Americans have assigned it to the month of love, as a reminder to show yourself love and to keep your heart healthy for the sake of yourself and your loved ones.

Fortunately, heart disease, also known as CVD or Cardiovascular Disease, as several risk factors that can be controlled by yourself. Have some self-discipline, and it isn't all the difficult to keep your heart healthy.

Eat Healthily
Consume fresh fruits and vegetables in ample amounts. A healthy adult should have at least five servings a day. Sodium, saturated fat and trans fat, and bad cholesterol are risk factors for high blood pressure and high blood cholesterol, which are in turn, risk factors for CVD, so steer away from them as much as possible!

Have a healthy weight
Obesity is a risk factor for CVD. The Body Mass Index (BMI) is an effective indicator of whether your weight lies in the healthy range.Use HPB's BMI calculator to determine if your weight is in the healthy range. If it isn't, it is time to look into adjustments in your diet, exercising more, and perhaps even engaging a dietician to help you.

Exercise more
Exercise not only helps you to lose weight, it also strengthens your heart muscles, and helps to release stress, a significant cause of high blood pressure and conversely CVD. A brisk walk in the park can help to take your mind off things that matter less than your health.

Don't smoke, limit alcohol use
Both vices are risk factors for CVD, so avoid them as much as possible. According to HPB, men should drink no more than 2 standard drinks a day, and women, no more than 1. A standard alcoholic drink is defined as can (220 ml) regular beer, 1 glass (100 ml) wine or 1 nip (30 ml) spirits.

Get enough good quality sleep
Let your heart have optimal rest to repair itself.

Get friends and family involved
It's a lot of easier and fun to pick up healthy habits when you have company for your exercises, sports, healthy dinners etc. Spread the awareness on the importance of a healthy heart, it's a great way to show your love and appreciation for their presence in your life!

Already down with CVD-related illnesses? (high blood pressure, high cholesterol, diabetes)
Don't despair. You can keep your condition under control if you practice good health habits as discussed above. Above all, make sure you're getting medical help. Work closely with your health care team and follow their advice. Monitor your blood pressure and blood sugar levels, have your cholesterol checked regularly, and take your medicine as instructed.

In today's budget speech, a slew of medical benefits were announced for elderly Singaporeans:

The Pioneer Generation (those who were at least 16 years old in 1965 and citizens by 1987) will get an additional 50% off their net subsidised bills at SOC and polyclinics and extra outpatient subsidies in 3 areas.

The haze is back, sooner than expected, as warned by grey skies, increased humidity, and a confirmed report on 12 February indicating that hotspots are increasing dramatically in Sumatra. It is once again time to prep ourselves against this health hazard. Fortunately, the PSI level isn't so high yet; even as I'm typing this, it remains below 50, which suggests that the quality of air is still "good". So let's not get up in arms, especially with the mask buying. I know of several people who went on a frantic buying spree during the PSI 400 incident last year, only to have plenty of leftovers because a) the haze cleared up quickly b) let's face it, we are kiasi, but we also value comfort, and those N95 masks are one of the most uncomfortable things to wear ever.