Yesterday, a news report indicated that three in five Singaporeans gain weight after they start work, and they put on an average of 3 kg per year! Top reasons included lack of time to exercise, a more sedentary lifestyle (for those in the office) and eating more when stressed.

Many of us who work in the office are workaholics who buy back to eat at our desks, grab instants from the vending machine or convenience store, or worst, skip it completely. Sometimes, eating at our desk is inevitable; given the fact that almost every commercial building does lunch break from 12 to 2 pm, the eating places are often filled.

A day at work may consist 1 or 2 meals (breakfast and lunch) and some snacks as comfort food when the going gets tough. Those who do overtime may even have their dinner at work! With so many meals taken at work, it is crucial to adopt healthy eating habits, or a poor diet will make you unhealthier.

A good diet should consist of more fruits and vegetables, some meat (prepared in healthy ways like grilling and steaming instead of frying) for protein source. Go easy on the rice and any food that contains carbodydrates and high-fat foods. When I order from the Zi Char store, I would sometimes see a group of slender office ladies request for less rice. This is ideal if you really do not need that much rice to feel sufficiently full (one should aim for 70% full instead of 100% full) and would help reduce wastage as well.

Consider packing food from home. It is convenient (no jostling with lunch crowds!), you can clear leftovers earlier, and you have greater control over the content. When planning your meals, consider the policies and facilities at your workplace - is there a microwave for heating up your leftovers? A refrigerator for storing your food? Be considerate and don't bring food that is strong-smelling, or takes up a lot of space in the refrigerator. 

No time to cook / prepare? Here are some easy options:
- Leftovers from home, if you have a microwave. Just pop your preferred amounts in sturdy containers or ziploc bags the night before and refrigerate (if necessary). In the morning, put them in a bag and you're good to go!
- Frozen meals from the supermarket. These are getting increasingly common, though bear in mind that depending on content and complexity, they can also be rather pricey compared to food from outside. They are also not exactly healthy; many frozen meals do not come with veggies as it is difficult to keep these fresh. Consider supplementing with your own from home. Compared to instants, they are still a healthier and more satisfying option. 
- Sandwiches. Convenient stores have sandwiches that often contain a good mix of vegetables, egg and sometimes meat, making them relatively balanced.

Your main meals should ideally contain the following: a protein (think meat, fish, eggs), a starch/grain (potatoes, rice), a fruit, a vegetable, a dairy product.

Healthy snacks / drinks
Need a munch? Ditch the chips and try healthier options like meal bars, fruits, crackers, oatmeal, cereal, nutritional drinks, yoghurt, cheese sticks and chilled milk. 




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.

All Pioneer Gen will be on the Community Health Assistance Scheme; existing members enjoy additional subsidies. Read about CHAS here.

They will also receive Medisave top-ups of $200 - $800 a year, be covered and receive enhanced coverage under Medishield Life and receive 40-60% subsidy for Medishield Life premiums.

Those 55 years & above who are not considered part of the Pioneer Generation will receive Medisave top-ups of $100-200 annually over next five years.

Despite rising healthcare costs, the government has strategies in place to soften the blow, so don't neglect your health over financial concerns!


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.

However, while the haze at the moment should not affect our livelihoods much, children and elderly, with weaker immune systems, may bear the brunt of the haze, and should seek medical attention before their discomfort gets worst.

Common symptoms that may suggest affliction by the haze:

- Coughing and wheezing, breathlessness from physical activity.
- Teary, itchy or red eyes
- Itchy skin, rashes and redness
- Itchy, runny nose, occasionally accompanied by nose bleeds.
- Dry throat

In healthy adult individuals, these symptoms are usually mild and pose no health risks. They will subside when the air quality improves. However, if your children or elderly family members are exhibiting these symptoms, it is best to get them to the doctor as soon as possible.

Did you know that some GPs are providing medical subsidies for haze-related medical conditions? It was a scheme started in July last year, and you can read the details here:

Lungs and lower airways - cough and wheezing or breathlessness and decreased ability to maintain regular activity
• Eyes - teary and itchy or red
• Nose and upper airways - itchy, sneezy and runny nose, also cough and nose bleeds
• Skin - itchy, with rashes or redness.
- See more at: http://yourhealth.asiaone.com/content/sickness-due-haze-signs-look-out#sthash.LaCiBRpJ.dpuf
Of course, prevention is still better than cure.

For children, have them avoid outdoor activities. At school, outdoor physical activity lessons may resume as per normal, but schools nationwide will be asked to conduct the lessons indoors should the authorities deem the need to.

The elderly should take their medication regular, especially if they have an existing health condition, in particularly a respiratory problem or heart disease. If they feel breathless at any time, they must seek medical help at once.

Incorporate more water, fresh fruits and vegetables in the diet. They help the body to remove toxins, and improve the immune system. Cut down on coffee intake as it promotes fluid loss.

For dry eyes, use saline drops or natural tear supplements to wash out dust particles and keep them moist. These can be found at pharmacies and optical shops. If the discomfort or redness persists, arrange for a visit to the doctor. 

Install an air purifier at home to keep the air indoors fresh and clean.

Keep an eye on the PSI Levels. You can get virtually "live" updates on the NEA website or via NEA's smartphone app.