Sunny Health

We often associate children and youthfulness with the word carefree. We call them our little rays of sunshine because they brighten up our lives with their funny antics and infectious laughter. Yet children have vulnerable emotions, and while they have comparatively less things to worry about than an adult, they can suffer from intense negative emotions that manifest into depression. Moreover, compared to the adults, they are far less inapt at managing their feelings. In Singapore, suicides are rarely reported by the mainstream media for fear that it may invite copycat suicides. That doesn't mean they don't exist. Samaritans of Singapore usually has fairly up to date statistics on suicides. In 2015, 27 children aged 10 to 19 committed suicide. This was found to be a record number.

In fact, this is not a unique situation to Singapore.  In high pressure societies like Japan, China and Korea, it is not rare to come across reports of children at youths at a school-going age committing suicide. In Singapore, high-profile suicides that had to be covered in the media often had to do with stress and feelings of inadequacy related to academic performance. Elsewhere in other countries, bullying and difficulty to fit in (i.e. due to racial discrimination, sexuality etc) are common causes of suicide.

As adults, it is important to help identify symptoms of depression in children and get professional help for them. Children exhibit similar signs of depression to adults, though they may be less capable of articulating or expressing their feelings. Some of these common symptoms include:
-Frequent displays of anger and irritability
- Problematic behaviour at home and towards peers, often mistaken to be acts of rebelliousness or
-Difficulty concentrating, which may lead to poor academic performance.
- Social withdrawal, wanting to be alone. Frequently hiding in room is one sign of it, if there is no valid reason for it i.e. chatting with a friend or studying.
- Fatigue and lethargy.
- Disinterest in hobbies
- Lack of appetite.
- Not wanting to go to school (common sign of bullying or failure to fit in)
- Complaints of physical problems such as headaches and stomachache
- Frequent signs of physical injuries e.g. bruises, scratches etc (possible signs of abuse)

Common causes of depression include:- Family history of violence and alcohol abuse
- Physical or sexual abuse
- Body image issues.
- Poverty
- Lack of healthy social life
- Bullying
- Lack of family support / poor family bonds
- Poor self-esteem

In Singapore, many children are lucky to come from healthy homes. Abuse is rare, and bullying, though unheard of, is rarely as extreme as it can be in other countries, thanks to the education system's emphasis on racial harmony and equality. Lack of self-esteem - often manifesting in the forms of body image problems and obsession in good grades, seems to be a more common trigger for depression and suicide among children in Singapore. These are factors that are highly preventable, but it boils down to the parents to impart the right values.

Many Asian parents believe in tough love and pushing their children to do what they as parents believe to be the best for their children. Indeed, success stories throughout history have proven that tough love has its basis and isn't a mark of bad parenting. However, it is important to note that no child is the same and the effects of tough love may vary from one child to another.

Moreover, children need to be made aware that their self-worth does not simply lie in what they can accomplish at school or how thin or beautiful they look. Establishing a good bond and communication with your children is a key to producing confident children who are aware of their self-worth, and who will not yield to external mainstream pressures, who knows what they want for themselves. And this, more than anything else, lays the foundation to becoming a successful adult.

The rate of childbirth in developed societies is declining, but the number of people turning to pets, sometimes termed as "fur children", are on the rise. Pet ownership used to be a symbol of wealth; pedigrees from the pet shops and their upkeep do not come cheap, but as more animal lovers turn to adoptions and rescues, pet ownership has become more affordable than before. And fortunately, the increased appeal of pets is justified; having one or a few animal companions at home has health benefits.

According to the Centers for Disease Control and Prevention, pets can decrease blood pressure, cholesterol levels, triglyceride levels and feelings of loneliness. Indeed, after a rough day, cuddling your animal friend is enough to drive your frustrations away and calm you down. The act of stroking fur is therapeutic and soothing, and little wonder that animals like dogs, cats and horses have been used for Animal-assisted therapy to take the blues out of nursing home occupants and mental health patients. People who are going through a rough patch in life, like a divorce or passing of a close one, often find comfort and solace from their pet.

Having pets, especially dogs, motivates you to be more physically active, because it is a must to take your dog out on daily walks. Naturally, being active keeps your cholesterol levels down. You'd be heading to the parks more often, or going for hikes, and the fresh air and greenery are certainly the added bonuses for better health and mental well-being. In addition, pets are a great ice breaker among pet owners and animal lovers, opening up opportunities to socialise and even date. And if you look online, pictures of dogs, cats, and other cute animals are always popular among netizens. Possible tickets to online fame aside, a friendly comment or message could spark a friendship between two animal lovers.

Perhaps for the animal lovers, what makes caring for an animal so much more engaging than other hobbies is the fact that it is human nature to want to feel needed, that they are responsible for something important. Taking care of a living thing is a stimulating and rewarding experience that few other hobbies can afford. After all, as veterinary consultant for Good Morning America and author of Your Dog: The Owner's Manual says, "A lot of it goes back to reducing stress: You might lose your job, your house, your 401(k)—but you'll never lose the unconditional love of your pet."


For someone dealing with chronic pain, the presence of pets reduces anxiety. According to a study from Loyola University, people who used pet therapy while recovering from a surgery may require significantly less pain medication than those who did not.

Young children too benefit significantly from growing up with animals. Learning responsibility aside, WebMD points out that exposure to animals from a young age have reduced risks of sustaining allergies and asthma. It would also improve the conditions of children with Autism and Attention Deficit Hyperactivity Disorder (ADHD). The soothing sensation of stroking a furred pet is calming to autistic children, while pet care encourages ADHD patients to focus on a predictable routine.

In fact, the health benefits of pet ownership are so apparent that Midland Insurance Company of Columbus, Ohio is more partial towards insuring clients over age 75 if they have a pet.

But before you run out to get yourself a pet, bear in mind that a pet is a heavy responsibility and you must be able to give it adequate care and housing for the entire duration of its lifetime. Pet abandonment is a significant problem in Singapore, and you would do well not to contribute to it. While per ownership is not necessarily a luxury, one must bear in mind costs of a life time supply of food, vet visits as well as the initial expenses for making the house pet-friendly. Like humans, your pet can suffer from health problems, and you will have to take it for regular health check ups to ensure your pet leads a long healthy life. You should do plenty of research and make sure you have comprehensive information about the animal you wish to have in order to make an informed decision.

Moreover, you should evaluate your own circumstances carefully and choose a suitable pet. An elderly person would likely do better with an adult cat that is independent and requires less attention and energy to care for, rather than an excitable puppy.

Never enforce pet ownership on someone else. Don't "surprise" your elderly parents with a pet unless you have spoken with them and are sure that it is a decision that they would welcome.

If you have not interacted with the animal of your choice, it would be advisable for you to do so before making the big decision of adopting. You can volunteer at animal shelters or care for your community animals. If eventually you feel that pet ownership is not for you, you still have these options to fall back on, and it would be a rewarding way of contributing to the community while enjoying those furry bundles of joy.

Sources:
http://www.webmd.com/hypertension-high-blood-pressure/features/health-benefits-of-pets#2
http://www.animalplanet.com/pets/no-1-keep-your-chin-up/
http://www.womansday.com/life/pet-care/a2352/10-health-benefits-of-owning-a-pet-116238/
https://www.cdc.gov/healthypets/health-benefits/index.html

https://www.cdc.gov/healthypets/health-benefits/

For those who celebrate Chinese New Year, Hot pots, or steamboats, are practically staples for the reunion dinner. And what’s not to like about them? They’re convenient, accommodate a large variety of ingredients and hence cater to different tastes, and are healthy. Well, healthier than the deep fried stuff, right? After all, it comes with a soup base and lots of vegetables.

This is indeed true for the most part, but as with most meals, it depends on the ingredients consumed and how they are prepared. A healthy cooking method is only half the battle won. For a truly healthy hot pot, the following factors count too:

Cut back on sauces.
Sauces like soya sauce and chilli sauce are rich in sodium, so you'd want to refrain from using too much of it. Instead, allow your tastebuds to enjoy the natural flavour of the food derived from the rich broth. 

Choose fresh, not processed.
Ingredients like fish cakes, crabsticks and sausages, while convenient, are processed, and would contain higher amounts of preservatives. Fresh meat like thinly sliced lean pork (also known as shabu shabu), and chicken breast, are much healthier alternatives, and they're easy to cook too.

Watch your prawn intake.
Prawn is a popular seafood ingredient for the hot pot, and if you’re the type of person who wants to have your money’s worth, this is one of the ingredients you’d want to zero in on at the buffet. But if you have heart problem, you’ll have to watch it. This seafood ingredient is high in cholesterol. According to Healthline, a small serving of 100g of prawns supplies about 200 milligrams (mg) of cholesterol. That’s a full day’s allotment for people with high risk of heart disease. People who suffer from high cholesterol, hypertension and diabetes should moderate their seafood intake in general.


Eat your vegetables, and make it quick.
Sure they probably aren’t as value-for-money or delicious as the meat and seafood, but they are important for a balanced diet. Besides, just binging on meat and seafood is very highly to lead to indigestion and heart burn. However, it is also important to not cook your vegetables for too long. In fact, overcooking any sort of food, especially vegetables, leads to significant loss of vitamins and minerals.

It is easy to see when leafy vegetables are overcooked. They lose their vibrant green sheen and turn yellow, and that’s when they’ve lost most of their vitamin B. Generally, green leafy vegetables are done cooking in 3 minutes or less. Hardier vegetables like cabbages, carrots and mushrooms tend to be cooked in ten to fifteen minutes. In fact, mushrooms are good choices for hot pots as not only are they rich in fibre, but according to Business Insider, it’s practically impossible to overcook them. This is because in the cell walls of mushrooms, there is a polymer called chitin, which is very heat stable. 

Don't drink too much soup.
We’re often bestowed the benefits of consuming soup. Soupy dishes are healthier. They contribute to water consumption and so on. However, when you leave your steamboat soup to boil continuously with its huge amount of ingredients, the soup becomes concentrated with nitrates, fats and excess proteins.  This coagulates into the white film you often see floating at the surface of your soup. Scoop it up so you can continue, but there will still be some remnants in the soup below, and eventually, it will have to be time to call it a night.

Go easy on the carbos.
Many hot pot eateries will offer rice or vermicelli to go with your meal. Why not reserve all that space for the ingredients, and cut down on piling on the calories? If you must have a staple to go with the ingredients, then opt for half a bowl or less.

For many travelers these days, a common concern is remaining connected. It has almost become a must for lodgings to provide free Wifi in order to remain competitive. Portable wifi or data sim have become a common travel-related expenditure. Many countries have wifi spots at places of interest to attract tourists.

Indeed, having internet connection on the go is very useful especially for those who travel free and easy. You would be able to rely on online navigation tools like Google maps, look a train timings, check out recommendations for good eating places near your location and so forth. Then there are the travel bloggers who provide daily or even 'live' updates of their adventures.

On the other hand, there are also the people who feel compelled to remain connected for reasons not related to travel. These are the people who have to check their work emails every so often, or who feel the need to see what their friends are doing on social media at the expense of being distracted from their own travels.

With connectivity becoming a need rather than a luxury, "digital anxiety" though not yet an official condition, is becoming a real concern among the technologically advanced countries, or a "first world problem". As the term suggests, a person with digital anxiety feels anxious to be separated from his or her communication devices. Apart from feeling stressed and being unable to focus, they may scratch or fidget, behaviours attributed to anxiety.

It is not as serious as addiction; most people with digital anxiety would agree that they should spend less time on their gadgets, but they find it difficult to execute this without breaking out a sweat over it. Much time and productivity is wasted each day as one succumbs to the urge to check out every notification from the phone or scroll through their social media feed every few minutes and add their own status updates to the feeds. It's as though one's hand and their phone are of opposing poles.

Staying connected is certainly not a bad thing. It is a convenient way to keep up to date with what all your friends and family are up to, even the ones you don't get time to hang out with often. Many people use social media to extend invites for outings and gatherings. Certain jobs and identities require a well-curated and active social media account. Moreover, social media is also a platform for entertainment and knowledge.

However, if you feel that you are no longer deriving fun and relaxation, or reading things that are worth reading (it seems that now every article shared on social media must be questioned for authenticity due to the proliferation of falsehoods), or worst, you're wasting your time arguing with people online or justifying your stand, then it's definitely time to cut back.

Being able to cease social media usage altogether, commonly termed a 'digital detox' would be the best-case scenario if you do not actually use it for anything concrete. You do not have to stop using it completely, but short periods of detox every now and then, for example, during a weekend or while you're on vacation, can help you be more in control of your impulses and appreciate life without social media. You can do this by uninstalling the relevant apps or even turning off your internet connection.

Another practical solution is to get to the root and analyse your motives for using social media, and then think about whether you are in fact achieving your goals through social media. Apart from entertainment and knowledge, many people use it because it helps combat loneliness. The thing about social media is that it gives one a sense of belonging without requiring that individual in-person interaction. Social media enables you to connect with like-minded people over topics you care about, and when you share your status updates, photos etc with people who "like" them, that gives the feeling of validation. While some people discover life-long friendships this way, few people would concur that they consider every follower on their social media account as "friends". Interactions online are also often artificial. People "like" your post in hopes for receiving a "like" back, rather than because they really appreciate it. Why should you waste time impressing people whom you don't consider to be your friends?

Just like getting rid of an addiction, achieving control over social media usage is challenging. Don't be too hard on yourself if you find yourself constantly grabbing your phone. Old habits die hard, but keep trying and you will eventually succeed, and the feelings more empowering than garnering a bunch of "likes" from people who don't really matter.

Many of us would have considered caffeine a life-saver at least a few times in a life time. From coffee to chocolate to energy drinks to painkillers, caffeine is found in many substances that have the ability to give us a surge in energy to complete that seemingly unthinkable task at hand, or simply to make us feel lifted ala chocolate.


Caffeine makes us feel "high" because it is a stimulant, and stimulants have a large impact on our body. In high doses over a short amount of time, it can cause the heart to beat faster than usual and erratically, which can eventually be fatal.

This was what happened to a healthy teenager from South Carolina in April this year. He collapsed after drinking a latte from McDonald's, a large Mountain Dew soft drink and then an energy drink in a container the size of a large soft drink, in just under two hours. He died from a caffeine-induced cardiac event causing a probable arrhythmia (a condition whereby the heart beat is too fast or irregular)

According to caffeineinformer.com, a McDonald's latte has 142mg of caffeine, a 570ml (20oz) Mountain Dew has 90mg, and a 450ml energy drink can have as much as 240mg. This means that he would have consumed around 470 mg of caffeine within 2 hours.

Mayoclinic states that for most healthy adults, up to 400mg of caffeine a day is a safe amount to consume. Meanwhile, adolescents should limit their caffeine intake to under 100mg. So if you're someone who consumes energy drinks and/or several cups of coffee a day, especially black coffee, be sure to read the labels to make sure you stay within the safe range.

Caffeine overdose may produce the following symptoms, according to Healthline and Inc.com:

• dizziness
• diarrhea
• increased thirst 
• diuresis (increased urination)
• difficulty in falling asleep
• headache
• fever
• irritability / jitters / restlessness
• Heartburn / reflux

The above are not so severe and should go away when you limit your caffeine intake and drink more water.

• trouble breathing
• vomiting
• hallucinations
• confusion
• chest pain
• irregular or fast heartbeat
• uncontrollable muscle movements
• convulsions

The above are serious and immediate medical help must be sought.

Babies can suffer from caffeine overdose too if their breast milk contains excessive caffeine. Hence, it is important for pregnant and breast-feeding Mums to limit their caffeine intake.

Ultimately, if you find yourself having to rely on energy drinks or coffee to stay energised, a much healthier and more effective way in the long term is to get sufficient sleep. Check out previous articles here and here on how to fall asleep more easily and getting better-quality sleep. If all else fails, seek professional help as long-term insomnia has very harmful effects on the body.